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I have been waiting for this for my whole life!!! I have always wanted the "insider tricks" to help me (and my clients) build lean muscle while burning fat at the same time, because it's hard to do on your own! Unless you are working with a trainer.

Beachbody's trainer Megan Davies is now sharing her best routines in two three-week programs designed to be done back-to-back:

#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced, with VIP Early Access launching July 27 exclusively on Beachbody On Demand. <get on my waitlist now!>

People are always asking me the secret to losing weight for good and getting that lean/toned physique. Who knew it really is so simple — you need resistance training! You'll burn more fat when your body is challenged with using weights because it has to consume more energy.

Muscle. Burns. Fat.

This is SO simple and ridiculously effective - it's what #mbf and #mbfa are all about!

What is #mbf and #mbfa?

#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are two three-week programs that incorporate strength training and cardio to help you build muscle and burn fat, with full-body workouts that are set to music.

You'll use simple moves, letting the tempo set your pace and drive your intensity for a total-body burn that will get you sweaty. Each program is 21 days and were designed to do them back to back for the best results.

What Kinds of Workouts Are in #mbf and #mbfa?

Strength training happens on Monday, Wednesday, and Friday, and includes asymmetrical moves where you’ll use one weight instead of two. Cardio workouts are Tuesday and Thursday.

You’ll need light, medium, and heavy dumbbells, and the BOD Rope, the Cordless Indoor Jump Rope. Saturday workouts also feature EMOMs (every minute on the minute) that will push you to give everything you’ve got.

And don’t worry — this isn’t about bulking up. Megan designed these workouts to get you lean and toned for your strongest body ever.

For the cardio workouts, the emphasis is on fat-burning, so get ready to work. You’ll do AMRAPs (as many rounds as possible) that incorporate the BOD Rope.

Sunday recovery workouts will stretch and revitalize your muscles so you’re rested and ready for Monday.

How Does Nutrition Fit Into #mbf and #mbfa?

Nutrition is a key part of all six weeks.

You absolutely CANNOT starve yourself or it won't work! Getting toned takes FUEL. You actually have to eat to lose weight - imagine that! You'll be including healthy meals and daily Shakeology and other Beachbody Performance supplements.

Feeding your body well can help facilitate fat loss and improve training performance and recovery, so it’s critical to dial-in your eating habits and fuel your body in a way that supports your goals.

Daily Shakeology is a crucial component to help provide nutritional support for your weight loss program. Packed with the nutrients your body craves, each shake can help provide healthy energy, satisfy your sweet tooth, and make sure your body has the fuel it needs to thrive.

For workouts, you’ll want the firepower of Beachbody Performance supplements — Energize before you work out, Hydrate during, and Recover after you finish.

The Beachbody Guide to Nutrition will show you how to eat healthfully for every meal, including snacks and desserts, with delicious recipes and useful tips to stay on track throughout #mbf and #mbfa.

If you’re looking for a long-term solution to healthy eating and weight loss, there are two comprehensive premium nutrition programs that work seamlessly with #mbf and #mbfa, and can help you get even better, lasting results:

2B Mindset is a positive approach to eating that lets you eat the food you love and STILL lose weight.

Ultimate Portion Fix uses color-coded portion-control containers to help you create delicious, perfectly sized meals, every time.

Who Is #mbf and #mbfa for?

#mbf Muscle Burns Fat is a beginner program that features simple, easy-to-follow moves and 25- to 35-minute workouts.

#mbfa Muscle Burns Fat Advanced is an intermediate program with longer 25- to 40-minute workouts that build on the moves you learned in #mbf and includes Megan Minutes, which are 1-minute challenges using heavy weights and low-rep burnouts.

When Can I Stream #mbf and #mbfa?

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