Getting buff fast requires a combination of cardio and strength training. The body needs a balance of carbohydrates and protein for fuel. A gym membership or home workout equipment is required to get in shape.
- Eat nutritious food
Eat foods that energize the body for physical activity. Consume lean meats, nuts and eggs for protein. Eat whole grains, rice and fruits to fill the body with carbohydrates. Drink plenty of water to keep the body hydrated for workouts. Avoid alcohol, sugar and junk food.
- Work the upper body
Work the top portion of the body twice a week. In the first session, do three rounds each of overhead presses, bent-over rows and bench presses. For the second workout session, do four rounds of triceps kickbacks, pull-ups, cable flyes, single-arm rows and biceps curls. Choose weights that allow you to lift at least eight times but not more than 12. Allow a 24-hour rest after working out.
- Do high-intensity interval workouts during cardio sessions
Do eight to 12 high-intensity sets on days when you're not weightlifting. During cardio workouts, push your body to the limit for 30 to 60 seconds and take a short break of 10 to 30 seconds in between rounds.
- Engage the lower body
Resume strength training by working the lower body two times a week. In your first session, do three sets of lunges, calf raises, squats and deadlifts. During the second workout, accomplish three sets of leg curls, leg presses, squats, deadlifts and single-leg squats. Choose weights that are suitable for eight to 12 lifts, and take a day of rest afterwards.
- Get plenty of sleep
Get at least seven or eight hours of rest to allow the muscles to repair. Sleep reduces cortisol, which is a stress hormone that prevents fat loss.