Lean Muscle Workout & Diet for Men

Proven Exercises and Workout Programs with Genuinely Amazing Results

One day, you take a look at yourself in the mirror and you wonder what has happened to you recently.

Unsure of what to feel, you grow concerned.

You have put on a lot of weight and you don’t know how it happened.

The irony, however, is that just a few months ago you were much leaner than you are today.

The change in lifestyle made possible by the dream job with a multinational company had been great for your career.

Not so much for your body.

The success has come with a more sedentary pattern of activities that see you doing less and less physically as the weeks go by.

The price for this new advancement is the extra weight that is piling up in your body.

You feel very comfortable as you have a junior lackey running up and down the stairs several times a day, attending to your needs when you could actually be doing some of these activities by yourself.

You never considered it a problem as you felt it was all about the enjoyment.

But now the lady to whom you are engaged has begun to drop not-so-subtle hints about you getting back in shape and you’re worried because you don’t want to lose her!

This guide is for you…

… Building lean muscle workouts and programs!

As you read further, it will show you the fastest, cleanest and most sustainable exercises and workouts that you can adapt to any location and burn that fat.

But first, a little more information:

Exercises

Exercise is any form of physical activity intended to improve fitness, health and overall well being.

Generally, exercise can be classified into three types;

• Aerobic exercise: Any exercise that causes the body to use more energy than it does at rest while engaging large groups of muscle. Examples include running, jump rope, walking, swimming, tennis, etc. Aerobic exercises work the muscles and burn fat by increasing cardiovascular strength.

• Anaerobic exercise: includes interval training, strength training, resistance training etc. The goal of these exercises is usually to firm and build up lean muscle mass.

• Flexibility: Exercises such as yoga. Their goal is to improve the range of motion of the joints, as well as the flexibility of the musculature.

The major difference between aerobic and anaerobic exercises is the oxygen intake.

With aerobic exercise, the body uses the so-called aerobic energy system, to grant energy for prolonged physical activity. Aerobic exercises are generally low in intensity and long in duration.

That system, requires oxygen to release energy and sustain the effort.

On the flipside, we also have the anaerobic energy system.

This is the so-called phosphagen system.

It uses the most powerful energy molecules in the muscle to grant instant energy for high-intensity physical activities, such as sprinting, weight lifting, interval training, etc.

This energy system DOES NOT require oxygen to release the energy, hence its name- Anaerobic.

Exercises to Burn Fat and Building Lean Muscle for Men

As we mentioned, aerobic exercises focus more on developing the cardiovascular system, rather than the musculature.

On the other hand, anaerobic exercises do the exact opposite.

They primarily engage the skeletal-muscle system and secondarily, the cardiovascular system.

So, aerobic exercising, or, in other words cardio, is good to implement in order to up that energy expenditure and make use of the health benefits.

If you want to build muscle, you have to know that the more, new tension you subject your musculature to, the more you will get stronger and grow, over time.

Some of the most effective exercises that are also easy for beginners including but not limited to bodyweight exercises, strength training, resistance training and cardiovascular exercise are explained further below.

• Body Weight Exercises

Regular exercising is CRUCIAL when it comes to improving and maintaining good health and that is scientifically proven, even though quite logical.

Making your heart and muscles work, provides countless benefits for the overall functioning of your organism.

Exercising is also a king when it comes to neurogenesis which is the process of neuron production.

In other words, if you exercise regularly, you will literally become smarter. (¹)

Benefits of Bodyweight Exercises

Below are several ways that bodyweight exercises can help you maintain better health:

• Helps Build and Maintain Lean Muscle Mass

Every living organism on earth, requires a given amount of energy to maintain its total weight and proper body functions.

That number is called the “Total daily energy expenditure (TDEE)”, and for us, humans, that energy is measured in “Calories”, which, of course, are derived from food.

Quite logically, that number (TDEE), increases as we gain more muscle mass.

That is because the body’s maintenance needs go up, as more food is needed to retain that lean mass.

Most resistance exercises, including bodyweight exercises, can also result in increased growth hormone production which is beneficial to the body because it helps us retain lean muscle mass as well as aids burning of fat.

Growth hormones are essential because they’re one of the factors that help us retain lean body mass, and therefore, keep the metabolism in pace.

A combination of aerobic exercises (including running and swimming) and bodyweight exercises can also enhance a lean physique, if implemented correctly.

• Improves Heart Health

Exercises help the heart to pump blood stronger and more effectively, thereby reducing blood pressure levels naturally and improving circulation.

The more exercise you participate in, the stronger the heart muscle becomes. This is because the heart muscle is taxed harder than normal while we exercise.

However, if you don’t really care about how you look but are more focused on improving heart function and health overall, then your best bet is smartly implementing aerobic activity.

• Reduces Risk for Diabetes

Exercise is a natural remedy for diabetes since it helps with removal of glucose (sugar) from the blood).

To put it bluntly- Sugar is what the body uses as a source of energy and is derived from carbohydrates.

Obesity which is an indicator of increased likelihood of diabetes can also be reversed by exercise.

• Improves Your Mood and fights Depression

When you exercise, your body releases endorphins, chemicals that give you a natural high and lift your mood, helping to naturally remedy depression and improve low energy levels.

The endorphin released also helps counteract stress induced behavior such as emotional eating.

• Helps Maintain Cognitive Function

Exercise also lowers oxidative stress and inflammation, which are tied to cognitive disorders like Alzheimer’s disease, dementia and so on.

• Improves Health of Joints and Bones

Weight-bearing exercises enhance the development of bone reserves and protect your skeletal frame, which is crucial for preventing fractures and reducing joint and bone pain.

Do body-weight exercise circuits 3–4 times per week, taking rest days in between (or alternating with cardio) to give your body time for proper muscle recovery.

Note: Refrain from doing the same workout two days in a row.

There are different forms of strength training which provides more benefits such as:

• Healthier blood cholesterol levels
• Healthier blood pressure levels
• Lower stress levels
• Better sleep
• More energy
• Increased oxygen use by muscles
• Removal of metabolic waste from muscles during resting periods
• Increased insulin sensitivity
• Increased resting metabolic rate
• Reduced risk of stroke, acute coronary syndrome and overall cardiovascular mortality

Training tips for a healthy lean muscle workout / body weight exercise:

• You should perform “full-body workout” at least two to three times per week. Normally, this strength-training exercise uses multiple big muscle groups (like your back, legs, chest and core) to help you attain you desired physique.

• For each full-body workout, you should try out a variety of exercises. Follow this sequence of exercises- Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, glutes, calves. For each muscle group, we perform one single set, then we move on to the next exercise with no rest whatsoever. After completing the last exercise, which targets the calves, we rest for up to 2 minutes and repeat

• Make sure to also implement stretching exercises at least two to three days a week to prevent injuries and increase range of motion, flexibility and recovery time.

Bodyweight exercises to try include:

• Sit-ups:

Lie on the floor with your back with your knees bent. Now, put your hands behind your head or lay them across your chest.

Without mowing your knees or feet, slowly bring up your upper body. Your goal is to strengthen your core muscles by using them as the major muscle group in this workout.

NOTE- If you have back problems, DO NOT let your lower back off of the ground, to avoid putting excessive tension on the spinal vertebrae. Simply, lift your body up slightly and contract the abs.

• Pull-ups:

Grab the bar at shoulder width or wider and hang freely. Keep your feet together.

Pull yourself up, until your chin reaches the bar. After holding the contraction briefly, go down slowly. Avoid dropping suddenly.

Control the movement on the eccentric, as well as the concentric part

• Push-ups:

Probably the most famous exercise.

Get into a push-up position with your hands placed wider than shoulder width.
Keep your legs straight and feet together, stepping on your toes.

Keep your back straight, look forward and go down slowly. Once your chest is an inch or two off the ground, push up explosively, without locking out the elbows.

• Lunges:

Stand up straight and place your hands on your hips. Keep upper body pretty much relaxed and look forward.

Keep your core tight and step forward with one leg, making a big step. Go down slowly, without letting the back leg’s knee hit the ground.

Push up to the initial position, driving the tension through the heel, to optimally activate the quadriceps

• Squats:

Stand up straight and place your hands on your hips. Keep upper body pretty much relaxed and look forward.

Keep your core tight and step forward with one leg, making a big step. Go down slowly, without letting the back leg’s knee hit the ground.

Push up to the initial position, driving the tension through the heel, to optimally activate the quadriceps.

• Burpees:

Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet to the squat position. Jump up from the squat position.

• Tuck-jumps:

Begin in an easy standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height.

This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward.

Drive the knees towards the chest, attempting to touch them to the palms of the hands.

Jump as high as you can, raising your knees up, and then ensure a good land by re-extending your legs, absorbing impact through be allowing the knees to rebound.

• Mountain climbers:

Assume a plank position facing the floor on all fours with your body in a straight line. Your hands should be a little wider than your shoulders.

Feet should be together. Now slowly bring your right leg forward attempting to get to your chest level. Return it to its former position and do the same for the left leg. As you master the process, you can increase your speed.

• Plank:

Kneel down and place your arms on the ground- Your forearms are in full contact with the ground and you are basically supported on your elbows.

Straighten your legs, stepping on your toes. Keep the body straight and look forward. Feel the tension going through the core and hold for as long as possible.

Others include;

• wall-sits
• chair pose
• limb-raises
• “supermans”
• tricep dips
• reverse fly
• bicycles

We recommend starting from single digit repetitions for each of the exercises and moving up from there, if you are a beginner.

Bigger muscle groups like the legs can take more repetitions- 10 and more.

Your main goals in the beginning should be keeping a slow or moderate pace during each repetition. That will allow you to maintain constant tension on the working musculature and also, keep proper execution.

As more and more workouts are completed, you can increase difficulty, by manipulating sets, repetitions and number of circuits.

As your repetitions go up, strive to maintain a good pace and proper range of motion, rather than just go through the movement.

Avoid reaching failure as a beginner- Do each set with a couple of repetitions in reserve.

Simple home tools or equipment that could enhance your lean physique includes:

• a pull-up bar (to hook onto a door at home)
• basic free weights or dumbbells
• a yoga mat
• stability ball

Cardiovascular Exercises

As already mentioned, aerobics are the perfect way to stimulate your cardiovascular system and hence, improve it and maintain its proper functions.

The more you improve the cardiovascular system, the more you will provide your muscles with oxygen and blood abundant of nutrients.

That is simply because developing your cardiovascular system, you also improve the capillarization of the musculature.

We would generally recommend to start off by doing just a couple of laps on a running track.

As those couple of laps get easier, you can increase the distance, until you can run for 20-25 minutes non stop.

Once you reach that point and it is easy, you can strive to run the whole distance faster than your previous session. Up the pace.

Benefits of Cardiovascular Workouts

There are so many benefits of exercise and regular physical activity — while it may seem like a challenge to start, once you begin a steady program, even if small, it will become easier over time.

There are numerous physical and mental health benefits in both men and women. It is well known that life is typically prolonged when regularly engaging in physical activity.

• Weight Loss :

Now you may hear the sentence “You have to run to lose that fat!”. Well, it is not really true. Actually, you can lose weight with NO cardio whatsoever.

However, cardio can be a great tool to utilize when trying to create a caloric deficit.

The caloric deficit is the ONLY thing you need to lose fat. Simply, consuming less calories than your body needs to MAINTAIN its weight.

So, you can create a deficit by eating less, or, exercising more.

Cardio is a great tool because it burns a TON of calories and using it, you can create a deficit easily.

Furthermore, cardio has many health benefits and if done within limits, will help you maintain the muscle as well, rather than burn it. Cardio should be well combined with the strength workouts.

We recommend 2-3 sessions of no more than 25 minutes per week.

• Reduces the Risk of Heart Disease and Lower Blood Pressure:

As cardio increases your heart rate, it also improves the strength of the heart muscle and clears the arteries of plaque.

Other benefits of cardio include but are not limited to;

• Increased Bone Density
• Reduces Stress & Depression, and Boosts Self-Esteem
• Increased Energy Levels for a More Active Lifestyle
• Reduce Effects of Diabetes

Best Exercise Techniques to Help Grow Lean Muscle and Shed Fat

Men are generally conscious of their physical appearance. It affects their overall psyche and health when they realize they have become overweight.

This brings about the desire for a ripped body, leading them to seek methods that can enhance their physique. ₍₂₎

Many of these methods are not effective and may lead to frustration when results are not achieved.

Below are proven exercises that guarantee you amazing results in the shortest possible time.

• Best Abs Workout Routines

For men who are majorly concerned about their belly fat i.e the more risky visceral fat, the following abs workout techniques would do the job. Best part is, there is no additional equipment necessary.

Perform each of the following moves for 30–45 seconds, 3 times through. Do this routine 3 times a week, coupling with a burst-style workout or, at the very least, walking workout.

1. The V-Up

Lie down on your back with your arms and legs stretched.

At the same time, raise your arm and legs up off the floor.

Perform this routine with this goal in mind- touching your toes with your fingers.

2. Reverse Crunch

If you are looking for an effective way to challenge your lower abs, this one will definitely do the job.

Lie down on your back again with your lower back to the ground.

Next, place your arms at your sides, and your palms down.

Lift your feet off the ground and make a 90-degree angle at your knees

Raise your legs towards the ceiling

3. Knee to Elbow Crossunder

Assume a plank position on your hands and toes

Tuck one knee in and over to your opposite elbow

Wait for a few seconds before starting the position and switching sides

4. Flutter Kicks

Lie on your back

Lift both legs off the ground to a few inches and alternate gentle, little kicks

5. Side Plank

Lie down on your side

Keep your arm at 90-degree angle and ensure your elbow is beneath your shoulder

Keep your legs on top of each other

Lift your entire body toward the ceiling, supporting yourself with your elbow and the bottom foot.

6. Sit-ups

Lie on a flat surface with your knees bent and your hands over the chest or behind your head.

Go on a nearly sitting position by raising your torso. Return to the first position then repeat.

7. Plank

Go into a push-up position.

Bend your elbows 90 degrees and place them beneath your shoulders. Hold the position as much as you can.

HIIT Workouts

Intense HIIT workouts stimulate muscle-building and fat-burning hormones, simultaneously. The body produces the growth hormone known as IGF-1 during HIIT.

What exactly is HIIT?

HIIT or High-intensity interval training is a type of exercise that involves repeated short bouts of high-intensity, or “burst” exercises, followed by brief recovery periods.

This sequence is repeated several times in a row usually for duration between 20–30 minutes.

HIIT workouts are known to be an excellent way to burn fat in a short period of time and to help improve the physical performance of athletes of all kinds.

• HIIT workouts provide benefits fast in the following ways;
• Your cardiovascular health and endurance is improved
• Your body’s ability to use oxygen is optimized
• Your hormone levels are regulated properly

HIIT Workouts to give you an enhanced physique

A few HIIT techniques you could practice include:

Treadmill/ Outside Running:

1.  Start with a warm up by lightly jogging for three minutes.

2.  Next, move into your interval period for about 10 minutes. Each minute you will do 20 seconds of intense work followed by 40 seconds of recovery.

(Do this 10 times to start out, and as you become more fit you can increase to 15 minutes and beyond. If you’d like to challenge yourself more, do 30 seconds of intense bursts followed by 30 seconds of rest.)

3.  Cool down with a 3 minute jog.

Cycling HIIT:

This cycling interval workout usually consists of 20 seconds of hard work followed by 10 seconds of rest.

• Move into your interval period for the next 10 minutes, where you will be cycling as hard as you possibly can for 20 seconds and then resting for 10 seconds. You can use a timer to keep track of the time or count in your head. Repeat this interval schedule 10–20 times depending on your abilities and current fitness level.

• Start by cycling at a restful pace for three minutes to warm up.

• Cool down with a slow, restful three minutes of cycling.

Circuit Training HIIT Workout

The three exercise moves below will make up your “intense” interval, and then performing an easier form of cardio afterwards will make up your “rest” interval.

1.  Perform the following three exercise moves back-to-back according these reps: Start by doing 10 reps of each, then repeat the cycle doing 15 reps of each, then repeat the cycle doing 20 reps of each.

Don’t take any breaks until after you’ve gone through all three sets.

• Burpees
• Mountain Climbers
• Jumping Jacks
• (In place of these 3 moves, you could also try performing fast alternating lunges, push-ups or kettlebell swings.)

2.  After you’ve completed these three sets, you could jog, run, hop on an exercise bike and so on. You could perform these exercises for at least three minutes. This would maintain a steady cardiovascular process within the body.

Some more HIIT Workout (Circuit Training Style)

Practice each move described below for an intense 20 seconds, moving very quickly through as many reps as you can perform in 20 seconds, followed by 10 seconds of rest.

Then move on to the next move following the same timing. Once you’ve completed each move below, you are done with one intense interval.

• Push-ups
• Bodyweight Rows
• Squats
• Jumping Rope
• Burpees
• Jumping Jacks
• Running in Place
• Medicine Ball Chest Passes
• Jumping Lunges
• Planks

Rest for two minutes after the circuit is complete. Then go through the entire circuit another two times or until you lose proper form.

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Best Chest Workout Routines

These workout routines are aimed at the chest muscles. If you want sculpted pectorals, deltoids and chest muscles, these exercises are for you.

1. Dumbell Bench Press:

Pick an appropriate pair of dumbbells and lie down on the bench with your arms extended above your body.

Keep the elbows slightly bent and keep your head rested back.

Let the dumbbells go down slowly, until they are by the sides of your lower chest.

Push up explosively, to the initial position, without locking out the elbows.

2. Incline Dumbbell Fly:

Lie back on an adjustable bench with a dumbbell in each hand.

Turn your wrists so you palms face each other.

Press the weights over your chest.

Keep your elbows bent slightly and spread your arms wide as if to hug someone

Lower your arms

When you feel a stretch in your chests, bring the weights together over your chest again.

3. Bench Press:
   

Grasp the bar just outside shoulder width

Make sure there is no space between your lower back and the bench.

Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides.

When the bar touches your body, drive your feet hard into the floor and press the bar back up.

4. Cable Cross Over:

A high pulley machine is used for this exercise.

Place the pulleys on a high position and hold each with your hands.

Keep your elbows slightly bent and step forward so there’s tension on the cables.

Flex your chests as you bring your hands together out in front of your chest.

Alternate stretching and flexing after each set.

5. Push ups:

Do a plank position with your arms straight out and abs tight.

Put your hands and arms should be slightly beneath your shoulders.

Lower your body until your chest is an inch above the floor, then push your torso away. Repeat these steps as long as your arms can do.

6. Barbell Bench Press:

Lie on a bench.

Remember to keep your feet flat on the ground and your chest up during the whole exercise.

Grab the barbell and carefully lower the weight until it touches your sternum then push it upward. Repeat these steps.

7. Dumbbell Fly:

Hold a dumbbell in each hand and lie on an inclined or flat surface, whatever your preference.

Make sure your chest is up and your feet are firmly on the floor

With the dumbbell in your hands, lift your arms directly above your chest.

Repeat the step again.

Aerobic Exercise: Perfect for Burning Fat

Weight is lost when calorie intake is reduced, burning more calories than you take in, so undertaking activities such as aerobic exercises that burn large amounts of calories is an excellent way to have a leaner body.

Aerobic exercise provides cardiovascular conditioning. Aerobic exercise makes the lungs work harder as the body’s need for oxygen is increased. Aerobic exercise can be done at home, at the gym or as an outdoor activity.

Some examples of aerobic exercise include the under listed:

Lower impact aerobic exercise includes:

• Swimming
• Cycling
• Using an elliptical trainer
• Walking
• Rowing
• Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only)

Higher impact aerobic exercise includes:

• Running
• Jumping rope
• Performing high impact routines or step aerobics

As a safety precaution, it is recommended that you consult your physician before you take on any exercise program. Be sure to find out if you have any limitations.

People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may need additional safety guidelines for aerobic exercise.

Benefits of aerobic exercise

Below are the key benefits of aerobic exercise:

• Improves cardiovascular conditioning
• Decreases risk of heart disease
• Lowers blood pressure
• Increases HDL or “good” cholesterol
• Helps to better control blood sugar
• Assists in weight management and/or weight loss®
• Improves lung function
• Decreases resting heart rate

Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles.

“Aerobics forces oxygen through your body, increasing the number and size of your blood vessels.

The consequence? It aids blood flow through your body, in the right proportion and also aids your heart to beat with the normal intensity.

Essentially, good aerobic exercises can actually enhance recovery from weight training and increase muscular growth.

Cardiovascular training is important for fat burning, for good health and for muscle-building. However, there could be other causes why you might be losing muscle, although you might be taking a couple of exercises.

Tips Overcome Bodyfat & Building Lean Muscle

The truth is the process of attempting to reduce fat, while developing lean muscle simultaneously could be pretty daunting.

However, when you think about the number of comparative advantages it wields such as increased self-esteem and self-confidence, a natural healthy body build- without the use of drugs- just diet and a great deal of comprehensive workouts, you’ll find out that it’s worth all the effort.

While reducing fat means you’d have a reduced calorie intake, which means there would be fewer reserves left to recover and developing a lean muscle requires an increase in your intake of calories…

…you’ll have to work your way through proven workout techniques that can guarantee best results from both perspectives.

The various workouts and exercises that have been explained above can be done depending on the target area for fat loss and muscle building.

Causes of Fat in Men

In a bid to burn fat and maintain a trim physique, it is important to know what to being overweight in the first place.

The number of men with high percentage of fats in their bodies, especially around their waistline, is gradually increasing.

Sadly, this has its toll on men’s health.There are several causes of fat in men and these include the following:

• An inactive or sedentary lifestyle
• Medication
• Emotional factors
• Sleep, less or more could cause visceral fat as research has shown.
• Unhealthy dietary habits such as eating junk food and increased sugar intake
• Smoking
• Excessive alcohol intake
• Age
• Health conditions
• Amazingly, stress is one of the reasons men could have hard and fat bellies.

Research shows that as men age, they are more likely to develop big, protruding bellies. This is because the body’s ability to burn calories is compromised over time.

After age 40, the natural reduction in testosterone means excess calories are often stored as visceral fat. Aging also makes you naturally lose muscle mass.

Understand that more than just trying to keep fit in order to attract that girl of your dreams, it is actually very risky and unhealthy not to move a muscle to shred the fat in your body, given the consequences involved.

Visceral Fat Versus Subcutaneous Fat: The Difference

Body fat is of two varieties;and bodybuilding routines is the most effective method to reduce fat and develop lean muscle.

Subcutaneous fat– the layer of fat that lies just beneath the skin and

Visceral fat found in the abdomen and around the other organs like the liver, pancreas and intestines.

Experts say that visceral fat is the cause of belly fat in men. And it is dangerous. It is linked to heart disease, Type 2 diabetes, infertility, strokes, colorectal cancer, metabolic syndrome, Coronary Artery Disease, High Cholesterol, Dementia and other chronic diseases.

It is worthy to note that not all fat is bad, but the fact is, fat cells are an active and intelligent part of the body, and they produce hormones that impact your brain, liver, immune system and your fertility.

Research shows that the subcutaneous fat found just under your skin is different from visceral fat in quite a number of ways. Research has shown that subcutaneous fat can actually improve glucose metabolism and communicate with your organs to elicit beneficial effects.

What is the ideal body fat percentage?

The ranges are different for men and women depending on their age.

However, when your percentage body fat goes above the desirable range you put yourself at the risk of developing chronic diseases, certain cancers as well as increased chances of an early death.

In some cases, the excess fat becomes a mechanical barrier to breathing properly. This condition is called apnea.

So, you’re thinking “I’d probably cut down on the number of meals I take daily or even try skipping at least a meal a day, perhaps hire a good nutritionist to plan for me a strict food regimen that I must adhere to.”

That’s great! But the questions remains; Can diet alone help you lose belly fat? The answer is maybe.

Apart from Diet, taking supplements, strict exercise What Should You Eat To Help Develop Your Muscle?

What you eat plays a big part in your body’s strength as well as appearance.High-protein and low calorie food helps to achieve a lean and strong body. Remember; you cannot out run a bad diet.

Find below a list of foods that can stimulate lean muscle development in your body

Healthy Foods to Develop Lean Muscle

• Salmon- rich in protein, Calcium and vitamins that stimulates muscle growth.

• Nuts- are abundant of all macronutrients and are especially high in protein. Nuts are pretty nutrient dense, so they will give you a great deal of calories and keep you sated for hours. They are the perfect choice for a post-workout food.

• Brown Rice- is the perfect carbohydrate source, that will also fill you up nicely and keep you away from hunger for some time. You can consume brown rice during the hours prior to your workout, to load up on glycogen, which is the main source of energy for the muscles.

• Sweet Potatoes- If you are trying to limit your intake of sweet foods but still crave them, try including sweet potatoes! Besides tasting amazing, sweet potatoes are a good source of carbohydrates, potassium and some minerals.

• Beef- Beefs are rich in protein, which is an essential nutrient needed before and after workout sessions.

• Oranges-It is best to eat these oranges before workouts, because they help to enhance your endurance levels.

• Apples- helps in preventing fatigue in your muscles, and increase the strength in your muscles, thus giving your body a better workout. We recommend consuming apples after a workout, as they also contain fructose, which is a quickly-digestible sugar, that will replenish your energy reserves in the blink of an eye.

• Organic Milk- keeps your immune system healthy, and help to reduce muscle breakdown.

• Spinach- maintains body immune system and reduce muscle breakdown.

• Whole eggs – A whole egg contains vital nutrients, protein and fats to help build muscle. Generally, the protein in eggs is digested quite slowly, so we recommend consuming eggs during the hours prior to going to bed.

• Protein – Foods that are rich in protein are generally important when it comes to bodybuilding.

• Broccoli – And other cruciferous vegetables can help with fat loss and have essential nutrients for building muscle.

• Fish – Fishes are rich source of Omega-3 which help reduce inflammation and are critical for muscle building.

• Almond butter – Almonds nutrition provide L-arginine to increase NO2 and vitamin E that will help reduce damage from free radicals after a heavy workout.

• Sweet Potatoes – Sweet potatoes are great when it comes to developing lean muscle.They keep you full for longer periods as they are rich in fiber. Also, they are very rich in vitamins.

• Bananas – Bananas are perfect when it comes to providing extra calories and nutrients that support muscle growth. Also, they are a great source of potassium and help replace lost electrolytes.

Finally, Foods to Avoid

We have the good foods, and of course, we have the bad foods.

Now, if the balance is in favor of the good foods and you don’t go over the top with the amounts, you can easily have “dirty” foods every now and then.

That is why, we don’t really preach completely avoiding those foods- In big quantities, cure is poison.

Some examples of food to avoid are:

• White Sugar – Will increase free radical damage from hard workouts, leading to fatigue.

• Alcohol – Alcohol contains empty calories and can remove critical nutrients from your body.

• White and Wheat products – Foods that contain anti-nutrients and slow muscle growth such as white bread, white pasta and wheat products, because they slow muscle growth.

• Hydrogenated oils – Found in vegetable oil, soybean oil, corn oil, and canola oil cause inflammation which slows recovery of muscles.

• Fatty foods

Aside from eating a healthy diet and working out, there are various lean muscle supplements that can also speed up the process of gaining a lean muscled physique.

Consistency and diligence in following this strict workout regimens and eating healthy foods will give you results faster than you think and even wow that fiancé of yours. (Learn the importance of music here…)

Look here to know more in detail about Back And Tricep Workout.