Grab a bar, some plates, and dumbbells, and stay away from machines.
Strength training turns your muscles into fat-burning engines. This applies particularly to performing 5x5s: five sets of five reps of the squat, bench press, deadlift and overhead press. Focus on technique before you add more weight to a movement, because there's no point in being strong and lean if you can't move.
Your Main Lifts
The best lifts for functionality and maximal muscle recruitment will be compound, multi-joint movements, such as the squat and deadlift. After thoroughly warming up through dynamic movements and preparation lifts, you perform one of the 5x5 lifts for five sets of five reps at your target weight with perfect form. You want to lift heavy while never failing a repetition, so use appropriate weights for your ability. Alternate between lower and upper days to train more frequently.
Add Some Accessory Lifts
After your main movement, perform exercises that enhance the muscles important to that lift. After squats and deadlifts, work the mid and lower back, lats, hamstrings and hips. Movements such as cleans, snatches, pullups, bent rows, supine rows, back extensions, sled drags and kettlebell swings target these areas. Box jumps and short sprints should be done between your 5x5 sets or during the accessory lifts to maximize your explosive power. After pressing movements, perform variations of pullups, dips, overhead carries and dumbbell rows. Hammer two or three accessory movements each workout in a superset or circuit fashion with minimal rest.
To keep your progress constant, follow a three- or four-week wave system. You lift heavy as safely possible in the 5x5 lifts for three or four weeks consecutively, then take a week off with light or no weight. Focusing instead on mobility, explosion and perfecting techniques by switching to aquatic training, submerged jumping, sprinting and swimming. These activities allow you to keep training while unloading your joints and nervous system. After the down week, you pick back up with heavy lifting and repeat that wave system.
Planning Your Nutrition Needs
Sugar is your enemy. Eat 100 grams or fewer of carbohydrates on a training day and fewer than 50 grams on a non-training day. This is contingent on you eating enough fat and protein to nourish your muscles. Typically intake every three waking hours is sufficient. You can eat any animal protein, including fish, birds, wild game, eggs, reptiles and beef. The less processed your source of food, the better. Eat cooked vegetables as you wish, and incorporate grass-fed butter and coconut oil liberally with your meals. Stay hydrated at all times and get plenty of sleep.