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If you want to burn the fat and feed the muscle, you need to do to follow a simple 3 step system in order to get the body you want. It doesn't require any supplements, any long, slow cardio workouts, or any expensive high protein diets.

The first step is to stop doing long, slow boring cardio exercise on treadmills and elliptical machines and switch to interval training. This is short, burst fat burning exercise that is proven to help you get rid of your belly fat.

In one research study, scientists found not only was 20 minutes of interval training more effective to burn fat than 40 minutes of slow cardio, but they also found that the slow cardio workout program did not cause fat loss at all.

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Often, bodybuilders are also worried about losing muscle when they do long, slow cardiovascular workouts, but if you look at athletes like sprinters, you'll see that they often have a lot of muscle.

So that's just another reason to use interval training and sprints to burn fat and maybe even feed muscle. The bottom line is that cardio is not the best use of your time.

The second step is to cut out junk food and start to eat whole, natural foods such as more fruits and vegetables, raw nuts, and raw whole grains (like sprouted oats). These fiber rich foods will fill you up and help you control your blood sugar.

Every day try to add another serving of fruits or vegetables to your daily meal plan. Can you add spinach to your omelet? Do you have time to make a smoothie with extra fruit? Can you have an apple instead of a muffin at break time?

You don't need to overdose on protein. In fact, the 1 gram of protein per pound of bodyweight "rule" passed on by bodybuilders is ludicrous, especially if you are overweight and have too much body fat.

At most you need 0.7 grams of protein per pound of lean bodyweight. But that's a little difficult to estimate, so stick with 0.5 grams of protein per pound of bodyweight. As you'll see that's HALF of what bodybuilders recommend, but then again, they are hooked on junk protein supplements and brainwashed by advertising. So ignore them.

The third step to rapidly burn fat and feed muscle is to use resistance training, preferably in non-competing supersets so you complete your workout faster than ever.

You don't need to be in the gym for 90 minutes, six days per week, doing one body part split bodybuilding routines and following that up with 30-60 minutes of slow cardio. That's a waste of time.

Instead, switch to the Turbulence Training style of fat burning where you do a 5-minute bodyweight warm-up followed by 20 minutes of superset strength training and 20 minutes of fat burning intervals.

That's truly the best way to burn fat and feed muscle without wasting time. Research has proven that you don't need mega amounts of protein and you don't need to overdose on cardio.

For more amazing stories of men and women who were able to burn fat and sculpt their bodies with Turbulence Training, visit www.TransformationContest.com.

WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.

MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.

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