1) Diet: eat clean. To gain muscle and a minimum amount of fat, you need to eat a good lean quality protein source. About 1 – 2 grams per pound of lean body weight must be divided over 5 – 6 meals per day.

Carbohydrates: Complex fibrous carbs in the form of fresh vegetables are best for gaining lean weight. Potatoes and other starches should be eaten early in the day so they can be burned off while you’re active, preferably as a post workout meal.

Good fats need to be taken in at each meal: olive oil, flax oil, Udos essential oils or fish oils. Eating wild-caught salmon 2 or 3 times a week is a good way to get your fish oils.

Keep in mind that any meal you take must have protein, carbohydrate and fat. Stay away from sugars. If you have to take them, then eat them in the form of whole fruit early in the day.

Liquids are not ideal sources of nutritional calories; instead opt for ones found in foods.

Make water your main drink, and drink enough each day. Here’s a simple rule of thumb to determine your basic water needs. Divide your body weight in half and turn that figure into ounces. That is the figure you need to start with, you may need more if you are really active. Example: you weigh 100 lbs. 100 / 2 = 50 ounces of water.

Protein shakes with fruits and vegetables are some exceptions to those mentioned above.

These can be great snacks, post workout meals or even meal replacements when made with the right ingrediants. Precision nutrition has a whole section on these types of shakes with a lot of recipes and they are categorized as either anytime or post workout shakes.

You will need to determine your caloric needs to maintain your present mass, and then add about 15% – 20% more calories to that to increase your weight and gain muscle.

Muscle gaining tips for exercise:

Go for the big compound lifts to get your body to burn more calories. These would be: Clean and jerks, squats, deadlifts, squat presses, benches; flat and incline, dips and pull-ups. Isolated lifts should be done after performing the big lifts.As far as reps go, vary it. Some days go for strength with heavier weight and lower reps. Other days go for more reps with a lighter weight. Keep the intensity high always, and you need to be flirting with failure on every working set. I like to do one warm up set and 3 – 4 working sets.

Get in get your workout done, if you’re spending more than an hour you are doing too much and/or you are not working intensely enough. Not training enough can equate as much damage as overtraining. Remember that training provides the stimulus to get the muscle to recover and grow. During rest, the muscle actually recovers and grows. So get your 8 hours of sleep in and don’t overtrain.

Basically, the tips to gain muscles are:

1) Make sure to eat clean and consume lean protein.

2) Exercise intensely enough to stimulate the muscle to grow without injuring yourself

3) Allow your muscles to recover and grow by getting enough sleep or rest.

4) Rinse and repeat. KISS (keep it simple, stupid)

You have to eat smart to cut your body fat and increase your protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

Here is what you need to do to build lean muscle – keep a daily food journal that counts the fat, protein and carbohydrate calories you are consuming each day.

Once you’ve done this, it is now time to make up a strategy that will allow you to increase your muscles mass while eliminating the addition of fat. The second thing you need to do when learning how to build lean muscle is to determine what your daily protein intake needs to be.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. If you increase your dietary intake to say, 5 meals a day, where you get 45 g of protein per meal, you’ll hit your goal. Your consumption must be maintained at that level to retain your body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. To get the required dosage every day, you might want to try taking a quality protein shake although chicken, tuna and other fishes are also good options.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. Carbs from junk foods are basically useless, meaning, you will have to get yours from other sources such as fruits and vegetables.

Your goal will be to stay off the junk food, eat the necessary amount of protein everyday and consume quality carbs and fat later.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. This will help you replace the used nutrients while training your body to go as far as it can.

You can probably lift more than the weight you should begin with, but the key is to do the exercises consistently.

Patience and self control are very important aspects to get results even though you are just starting with the program; don’t lose hope when you don’t see immediate results.

Compound exercises develop as well as strengthens muscles, after gaining the strength you are aiming for, you can now move on to isolation exercises.

Compound exercises are ones in which at least two joints are used to do the exercise movement, so for chest & triceps, you’ll want to do DIPS or BENCH PRESS, for lats and biceps you’ll want to do PULLUPS or LAT BAR PULL DOWN, for legs… it’s SQUATS and then DEADLIFT (which also hits your lower back).

For your shoulder & triceps, you’ll wan to do MILITARY PRESS, CLEAN & JERKS or SQUAT PRESSES.

CALF WORK, because of the unique nature of that muscle group, requires the intensity of CALF RAISES & DONKEY PRESSES which only work one joint, so they tend to be an isolation exercise.

Then, develop your exercise regimen and figure out what amount of sets and repetitions goes with each exercise.

It’s suggested that beginning bodybuilders, for the first two weeks do light weights and high reps to get your muscles primed for the growth phase, so you want to start with 1 or 2 sets and work your way up to 4 or 5 sets of 12 to 15 reps (this includes your warm-up sets).

Then you’ll want to swap out exercises, so if you’ve been doing WEIGHTED DIPS it’s time for BENCH PRESS, and you’ll want to raise the weight maybe 15 or 20% and do less sets and less reps (say 2 or 3 sets of 6 to 8 reps), stay on this course for two weeks, then it’s it time to bring the weight back down and do 4 or 5 sets of 10 to 12 reps for one week, then you can jump up in weight from the heavy phase, but do less reps and sets.

The key element here is to a) switch up the routine so your body has to constantly adapt b) build strength and mass by alternating what intensity of weights you pump. Ultimately, this would mean one set of heavy exercises and 6 sets of light and repetitive workouts during the week, this would help you develop stamina as well as burn more calories and build up strength.
Once you’ve been on the compound exercise cycle for about 6 weeks, you can start to slowly work in isolation exercises, these are exercises that use one joint to move the weight.

For example, do the barbell or PREACHER CURL, instead DUMBBELL CURLS. You want to do the FRENCH PRESS instead of ONE-ARM TRICEP PRESSES, LEG EXTENSIONS instead of LEG PRESSES, and so on. You can do the more exotic exercises once you have the mass and definition that you want. Although it’s nearly impossible to do “spot work,” you can eke out specific gains by alternating your routine and the reps/sets combinations.

For instance, when doing EZ-BAR BICEP CURLS, instead of doing 4 or 5 sets of 12 to 15 reps, do two sets of 21s; 21s for BICEP CURLS are when you do 7 reps of vertical to 90 degrees, then 7 reps of 90 degrees to the full contraction, and then finally 7 reps of the full motion… all without a break. That’s a burn that you won’t forget, and it’s a great way to shock you muscles if you’ve reach a plateau.

Sticking to the exercise regimen – no matter how difficult it is – is the most vital aspect of a successful conclusion to the project.

Also, getting more than enough rest and eating right, actually eating more than ever have before.

Your diet is the most important thing whether you’re first starting out or a seasoned pro. If your diet is right, then you’ll have your biggest gains, if not, it’ll be hard to tell if you’ve worked out at all.

Let me leave you with one more thought. According to some of the best trainers, lifting weight should only be done after mastering bodyweight exercises.

For that reason, you may want to start out doing bodyweight exercises.

If you want to get skinny quick, you need to have a good solid plan. Too many people go out to the gym or start a diet without a real plan, they just hope that doing a few things will make them lose weight. This isn’t the case, so here are 5 things you absolutely must do to get skinny quick.

#1 Set Goals

If you don’t set a goal, how do you know where you’re going? Set a specific goal like I want to weigh 165 lbs. Don’t say, I want to lose weight, or I want to lose 10 lbs. This isn’t a goal, it’s an action. You have to focus on is how much you want to weigh and how you want to look.

#2 Eat Healthier

Get a proven diet plan. Reduce your calories first and make sure you follow some simple steps. Eat more green vegetables, they fill you up and are very low in calories. Get rid of all soda, drinking your calories is like drinking fat, there’s no point in it. Avoid fast carbohydrates like those found in bread and potatoes. They may have been the staple of our parents or grandparents, but they aren’t doing your waistline any good. Cut them out and you’ll see a huge improvement.

#3 Exercise

Cardio, Cardio, Cardio! Maybe not. Not many of us love cardio, and if you’re one of those that does, more power to you, but if you don’t, then you don’t have to do it, not to lose weight. If you want to burn fat, you should go to the gym and do resistance exercises. These exercises will build muscle. More muscle will burn more fat. You don’t have to look like a big sweaty wrestler, because you can build lean muscle which is lean, sleek and sexy, plust it burns fat all day and night.

#4 Drink More Water

Drinking more water will keep your body hydrated and will also keep your liver and kidneys functioning properly. When your liver and kidneys work well, you burn more fat with no extra work. Plus, when your body is hydrated properly, it will begin to release the water stored in fat cells, meaning more fat loss. What’s more, when you drink a glass of water just before a meal, you will feel full much quicker, and will be full for longer.

#5 Get Help

If you really want to make sure you succeed, you need to get a mentor or coach who will be there for you. Whether it is a face to face mentor, phone mentor or internet coach, this person will help you stay on track and stay motivated. These people can make a huge difference in how much you lose and how quickly you lose it. They can give you diet and exercise advice, and help to keep you on track when you feel like giving up. A coach or mentor is key to succeeding with weight loss.

These 5 steps to get skinny quick will help you lose as much weight as you want, whether it is 10 lbs or 100 lbs, these steps apply. Follow them and you can change your life. When you are ready to really see a difference in your waistline, get a good plan with a good mentor and you will be skinny in no time.

The Burn the Fat Feed the Muscle progam by Tom Venuto is a best-selling fitness and nutrition eBook that claims it will help you burn fat, lose weight and get in amazing shape.

Tom Venuto seems to clearly know what he’s talking about when it comes to burning fat.He began lifting weights in 1983 and since 1989 he’s been competing. He’s also been involved in the fitness industry as a personal trainer, health club manager, nutritionist, motivation coach, and freelance writer for over 20 years.

But the question is, can he help you?

First off, this eBook isn’t solely about developing large muscles. It's focused on fat loss and getting healthy and in shape.

Burn the Fat Feed the Muscle is based around the theory that there is no “perfect diet” for anyone. You have to develop your fat burning goals based on your specific body type – which is correct.

Specifically, Tom Venuto claims Burn the Fat Feed the Muscle will help you:

1. Lose fat permanently.
2. Lose fat without drugs.
3. Lose fat without supplements.

This eBook first helps you identify your body type and then gives you a lesson in fats, proteins and carbohydrates and how they pertain to burning fat. Finally, you’re shown how to take these two pieces of information and develop a plan to get in shape that is personalized for you.

So is Burn the Fat Feed the Muscle worth trying?

Yes, it is – it’s widely well known and popular. Tom Venuto has clearly poured everything he knows about burning fat into this 340 page eBook. After reading it, you’ll have a clear game plan in your head of what you need to do to reach your fat loss goals based on YOUR body type.

Tom Venuto is the man behind Burn The Fat Feed The Muscle.

Ton Venuto is a body builder who has written material for many fitness magazines and has been in Oprah Magazine. Fitness websites in the hundreds feature Tom Venuto. He is what he advocates and this example has contributed to his popularity. How to achieve fitness and better health is exactly what he advises people to do.

The #1 eBook bestseller for 4 years has been Burn The Fat Feed The Muscle. Many weight loss programs have been around less than 4 years.

Does this program really work is the real question.

Working on your abs for a few minutes each day is not going to give you results, according to Burn The Fat Feed The Muscle. Life style changes are necessary because muscles need work. A structured nutrition program is also necessary. Talking to others in the program through forums will help you undergo this life style change. It is very important to have this support. Check this out: Burn The Fat Feed The Muscle Review

This is a very informative program that has results. Individuals who have tried this program have given many positive reviews. However you should understand that this is a very intensive program. That it is so intense is the main reason it is so effective. You have to invest in the time and intensity this program requires. You have to be ready for a challenge.

If you accept the challenge Burn The Fat Feed The Muscle will help you lose weight, not like the overnight weight loss scams. You will lose weight, build lean muscle, and feel better. You might also be interested in: Truth About Abs Review

Burn The Fat Feed The Muscle was created by Tom Venuto.

Featured in Oprah Magazine, he has written for many body building and fitness magazines. Fitness websites in the hundreds feature Tom Venuto. His popularity stems from the fact he is exactly what he advises. He tells people how to achieve better health and fitness.

The #1 eBook bestseller for 4 years has been Burn The Fat Feed The Muscle. Many weight loss programs have been around less than 4 years.

Does this program really work is the real question.

Working on your abs for a few minutes each day is not going to give you results, according to Burn The Fat Feed The Muscle. You have to change your life style so you can give your muscles work. Also you will need a solidly structured nutrition program. Speaking to others in the program through forums will help you undergo this life style change. The forums are very important for your support. Check this out: Burn The Fat Feed The Muscle Review

This is a very informative program that has results. There are many positive reviews by people who have tried this program. The program is very intensive and you should be aware of this. This is the main reason it is so effective. You have to invest in the time and intensity this program requires. Basically the program is a challenge.

If you accept the challenge Burn The Fat Feed The Muscle will help you lose weight, not like the overnight weight loss scams. You will physically feel better, lose weight, and build lean muscle. You might also be interested in: Truth About Abs Review

The Truth About Six Pack Abs is an abdominal fitness program by Mike Geary, Certified Nutrition Specialist and Personal Trainer. The plan details specific workouts and nutrition tactics that burn fat from your entire body.

Tedious cardio workouts are not the most effective way to burn fat and reveal your six pack abs. This program will show you the exact types of unique workouts that produce 10x better results.

What can the plan actually do for you?

First, the plan is created to work for both women and men which is a big plus. Second, Truth About Abs does not put the focus only on ab exercises.

Instead, you’ll learn effective ab exercises AND fat-burning whole body circuits (some that are really neat). Ab exercises are important, but if you really want to have a rock hard midsection, you also have to burn the fat your body is carrying.

Third, Mike Geary will introduce you to a cardio plan that is quick yet effective. It’s a plan I’ve already been following so I know it’s great advice.

Fourth, you get a solid nutrition plan because eating the right foods will speed up the fat burning process (and there’s no need for fat burner pills). You even learn about foods that claim to be “healthy”, but will actually set you back in your quest for six pack abs.

So is Truth About Abs worth the money?

Yes, it is. What I like best about The Truth About Six Pack Abs is that it’s more than just an ab program…you really get a full body workout and nutrition plan that sheds body fat and gives you a flatter stomach. There is good reason why he has thousands of loyal customers in over 100 countries and it’s because his fitness plan does work.

Abdominal classes at Achieve will help strengthen your abs and provide core stability!

Your core is where all movement in your body originates and is of utmost importance for your overall health related fitness. The trainers at Achieve are totally aware of this and are here to guide you in a safe, fun, and affective class.

The abs also help support and protect the internal organs and aid in breathing, especially exhaling. Also, these muscles work with the back to control trunk motion, such as twisting and bending. Strong abs mean a stable and healthy back, no more trips to the chiropractor!

Doing Ab Class at Achieve will lessen the overall size of your abdomen. It will help you build lean muscle, which in turn will burn fat! Increasing the muscle will speed up a better formation and look to your abs.

Nothing is stopping you apart from yourself from getting out there and getting amongst it all. You will thoroughly enjoy our Ab Class, meet some new friends, and you can even bring your current ones along with you! So come along to our Ab Classes and reap all the benefits of a fun, upbeat and challenging workout.

So why wait until summer? Let’s start shaping your body now so you can get straight into your swimsuit for the hotter months! Come to Achieve Personal Training and I guarantee you will achieve great results. You will feel and also look fantastic.

Achieve Personal Training is your one-stop shop for all your supplements and vitamins for working out, fat loss and general health.  Our boutique training studio offers state-of-the-art training facilities and equipment that has been carefully selected to ensure you achieve all your goals.

Many women believe that the only way to tone flabby arms or any other part of their bodies is to work out for hours in the gym every week. Not only is this not possible for women who are holding down jobs, looking after children and running a home, it is totally unnecessary. It would be great to have toned and sexy arms and bodies, but not if it affects our home and social life.

You will be happy to know that you don't need to work out for hours in order to get a toned and sexy body. Below we will bust apart the most commonly held myths about muscle building and toning.

Mistake Number. 1 – You have to workout for hours to make any difference
Working out for more than an hour can start to negatively effect the body. This is because the body starts releasing hormones that decrease muscle tone, increase fat storage and increase stress on the body. This can lead to exhaustion, anxiety, lethargy and even weight gain.

The solution is to keep your workouts short and sweet. You only need to work hard for 20 minutes for the workout to be effective. Get a good sweat going within the first 5 minutes and keep up the hard work for the entire 20 minutes. It is certainly easier to fit in 20 minutes of intense exercise into your routine than longer sessions.

Mistake Number. 2 - Lifting weights will make you look big and bulky
There are many women who work out with heavy weights and still have a lean, toned and sexy body. They aren't big and bulky and look like a professional bodybuilder! It is absolute nonsense that lifting weights will increase bulk.

It would be a mistake not to use weights in your workout. This is because you won't be able to build muscle, raise your metabolism and burn off calories effectively. The solution is to use weights that are as heavy as you can lift for 6-12 repetitions. It is only by using heavy weights that you can develop sculpted and sexy arms.

Myth Number. 3 – low or medium intensity workouts are better

When you work out with heavy weights at high intensity, you force your body to increase the amount of calories it burns during your workout, which last for the rest of the day. How great is that you could be burning calories whilst sitting in front of the TV. This is called the "after-burn effect". This does not happen with low or medium intensity workouts.

Working out at a high intensity for at least 20 minutes will take advantage of the after-burn effect. Make sure every minute counts. Lift weights that are as heavy as you can manage safely for 6-12 repetitions. After the repetitions try a couple of minutes of skipping in order to increase the burn.

We hope this has busted the most common myths about building muscle. If you want to know more about how to tone flabby arms then visit my tone flabby arms website for a complete program that takes less than 90 minutes per week. Sounds like my kinda workout!