By now, you should know that high-intensity interval training is the bomb when it comes to fat burning.
But did you know that this kind of cardio could also help you build muscle if you do it correctly? A recent study in the Journal of the International Society of Sports Nutrition reported that male subjects following a 6-week program of HIIT (done for 15 minutes per day at a ratio of 2:1 for exercise to rest, 3 days per week) while supplementing with beta-alanine, gained more than 2 pounds of muscle. Not bad for a bunch of guys who didn’t pick up a single weight. Add at least 3 days of HIIT to your training, along with 2-3 grams of beta-alanine before and after workouts. Not only will it help you burn bodyfat, but it can also aid in gaining muscle.