How to build muscle and burn fat

Here’s how we do it with the G-Fit Methods

1. Maximize NEAT (Non-Exercise Activity Thermogenesis)

NEAT is just a fancy term for calories burned through daily movement—walking, cleaning, playing with your kids—not workouts or cardio.

👉 The takeaway? Staying lean isn’t about crushing yourself in the gym. It’s about moving more outside of it. How are your STEPS these days?

2. Use Creatine to Support Energy and Strength

When you’re lean, you have less energy reserve. Creatine fills that gap.

It supports gym performance, helps regulate appetite, and even improves mental clarity.

I personally use VOLARE Creatine + Glutamine (it’s my new creation)—it’s convenient, effective, and helps me stay strong and energized without missing a beat.

👉 Grab yours here

3. Cycle Your Macros

Instead of stressing over daily calories, zoom out and focus on cycling your macros:
✅ One day higher carbs, lower fats (muscle-building mode)
✅ One day drop the carbs and increase the fats (fat-burning mode)

This is how we do things in the G-Fit Lifestyle to help you stay lean while still adding muscle—without needing to track every bite.

4. Train Smart—Not to Exhaustion

You don’t need to destroy yourself in every session AND not every session you need to walk away feeling sore.

Focus your workouts on being more mindful, tuning into that mind-muscle connection OVER intensity.

Goal: Sustainability. You should leave the gym feeling better, not wrecked.

5. Prioritize Movement You Love

You won’t stick to a lifestyle you hate. Find low-stress movement you enjoy—biking, swimming (my fav) hiking, walking after dinner, even pickleball.

👉 It doesn’t have to be intense—just keep moving.

6. Load Up on Protein (Without Overcomplicating It)

Forget the myth that you can only absorb a little protein per meal. The latest research proves that you CAN actually absorb more protein that we thought, in one meal.

Your body can actually handle 80–100g in one sitting! Not that we eat that much in one meal but the point is-  load it up. Goal is 1g/lb of lean body weight as a minimum.

Bonus: Protein has a high thermic effect, meaning you burn more calories digesting it.

7. Embrace a Little Hunger (listen up here🗣️)

Hunger isn’t the enemy—it’s often a sign you’re mobilizing stored fat.

Not saying to starve yourself, but allowing mild hunger between meals can help with fat loss and metabolic flexibility.

8. Eat More + Move More

When you lose weight, your metabolism adapts and slows.

But once you’re lean, the goal is to slowly reverse that adaptation:

✅ Increase food intake by 100–200 calories per day

✅ Increase movement by the same amount (NOT cardio—just daily activity)

Your body will adapt, and soon, you’ll be maintaining a lean physique on more calories.

9. Prioritize Sleep—But Don’t Stress Over It

Sleep is crucial, but over-optimizing it can lead to anxiety, which actually worsens sleep quality.

Aim for consistency, but if you have a rough night, just move on.

The Key to Staying Lean Without Losing Your Mind

It’s not about willpower. It’s about a lifestyle that supports your goals (and life).

You don’t need extreme dieting, endless cardio, or the perfect macro split.

You just need to:

✔ Move often ✔ Eat smart ✔ Train with intention ✔ Stay consistent

…more in the Blog