Work Out Just Like the Pros

To pack on muscle like an athlete or lose unwanted fat fast, you have to work out like the athletes do. In effect, train like an athlete for better performance. That means taking your regular gym routine up a notch. Three ways you can accelerate your muscle gains:

Don't work out cold. Before you start working out, do a couple of simple exercises. A few extra minutes can boost production by 20 percent.

Test yourself for muscle imbalances—and fix them. Your body may look symmetrical, but your workout may be increasing your risk of injury. Plus, you'll get all-over strength and improve your performance.

Use a foam roll. Train hard, but take a few days off to let your muscle grow. When you roll your most important areas, you'll feel your blood flowing so your muscles can recover more quickly