There's no shortcut to achieving a lean, muscular body.
A lean, muscular body is firm, with defined muscles and a low percentage of fat. It can be difficult to achieve this type of body when living in a convenience-driven culture such as America, with plenty of unhealthy food options, long working hours and exercise-free transportation systems. Intentional choices must be made to work sustained, intense exercise and healthy foods into one's daily routine. But though it may be difficult, developing a lean, muscular body is possible. Add this to my Recipe Box.
Instructions
1. Implement a diet, with the help of a dietitian or personal trainer if necessary, that is high in protein and low in fat. Eat fish, chicken, eggs and other healthy foods that are high in protein. Don't eliminate all fat from the diet. The body needs healthy fat in foods such as avocados, walnuts, sunflower seeds and olive oil to build healthy nails and hair and to regulate hormones. Cut unhealthy, saturated fats found in fried foods, junk foods and desserts. Increase intake of complex carbohydrates such as bran, wheat germ, barley, brown rice, beans and lentils that will provide the energy needed to complete intense workout routines and recover more quickly.
2. Consider adding FDA-approved nutritional supplements to help build muscle mass. Understand that these supplements must be combined with weight-lifting exercises to be effective. Look for a supplement such as a protein powder that includes amino acids, minerals and vitamins to help muscles recover quickly after an intense workout.
3. Develop a total-body workout routine that exercises all major muscle groups. Work with a trainer to create a routine that builds strength in core muscles such as the abdominals, obliques, back muscles, triceps, biceps, shoulders, hamstrings and calves. To avoid injury, when learning a new exercise start off with a light amount of weight. Mix three or four one-hour weight-lifting sessions with three aerobic exercise sessions -- running, stair-climbing, biking -- each week.
Tags: healthy foods, lean muscular, muscular body, high protein, intense workout, lean muscular body, routine that