Train using multi joint exercises like squats, dead lifts, Olympic lifts such as clean and jerk and snatch.
Avoid isolation exercises such as bicep curls unless you have unlimited training time!
Short rest periods trigger the greater muscle growth, so keep rest to 60 seconds max
vary the tempo at which you lift the weights, also vary your rest periods
Use the hypertrophy muscle building range to maximise muscle growth- 8-12 reps per set and a minimum of 3sets peer exercise
Control your exercises, what I mean is make sure the muscle lifts the weight and not momentum.
Train circuit style, minimal rest maximum effort! Fat burning heaven!
Train heavy! Perform your 1 rep Max
Train the anaerobic system over the aerobic system to burn the most fat!
High intensity sprints to strip the fat, example jog then sprint x 10 then rest for 1 minute and go again.