How do i tone up and get strong lean mass muscles?


Answers:    I will write this in three phases: workout, diet, and supplements.

Workout:

The most important thing you can do is try and eliminate the long distance running trap that many people fall into. Lots of people try and run off the fat by running three or four miles a day. That will burn the fat but will also burn muscle. Your going to want to do a lot of sprinting and plyometrics as your cardio, that will help you burn the fat while increasing muscle mass. Also hit the weights if you have the time break up your workouts into two a day that can lead to great gains quickly. Do the same workout once in the morning and once before bed. You are going to want to do sets that are lower weight but more reps in the morning to create that lean look! Then at night go higher weight to gain strength.

Diet:

I don't know how much you weigh however I was 5'8" 175 20% body fat "now 5'8" 170 12% body fat" when I started and ate 2000 Cal a day with 40% from Good Carbs, 40% Protein, and 20% Fat. I would add 100 cal for every 20 pounds. That is the best ratio I could find and it worked wonders for me. 2000 cal isn't that hard at all, break it up between 5-6 small meals a day and you will keep your hunger at bay
Yes Foods:
# Oats (oat bran, steel cut, whole grain- not instant)
# Rice (long grain, brown)
# Grapefruit
# Apples
# Black Beans
# Green beans
# Asparagus
# Brussel Sprouts
# Spinach
# Broccoli
# Chicken breast
# Egg whites
# 1% milk
# Turkey Breast
# Extra Lean Sirloin
# Extra Lean Pork
# Tuna
# Seafood (Crab, lobster, shrimp; sans butter)
# Tilapia
# Salmon
# Avocados
# Almonds
# Walnuts
# Pumpkin seeds
# Olive oil
# Peanut Butter
# Almond Butter

Another time that carbs are necessary is during your workouts, which are an important aspect in your fat loss success. It's important to have eaten within one to two hours (at the longest) prior to a work out. The same carbs mentioned above are great for a pre/ post work out snack or meal.

About 15 minutes before your workout... Consuming a pre-work out shake consisting of 1-1.5 scoops whey protein isolate (WPI), and 8-12 oz. fat free milk or water is beneficial to preventing muscle loss when working out during a caloric reduction diet.

These proteins should be distributed evenly (grams) throughout all of your meals. Depending on your personal caloric requirements and protein intake, on average a serving of protein should be 4-6 oz. per meal

Supplements:

These are possibly the least important but I would still go with it!

mulitivitamin
protein shake
green tea vitamin
creatin
fish/flaxseed oil
Branch Chain Amino Acids (BCAAs)
1 Gallon of Water

Hope this helps and good luck with the gains.
Geez, I hope there is still some space left on the internet for my answer.
go to the gym
work out silly!

Two points! YES!
no supps

Low to zero carb, plenty or protein and work out often
The best way is to exercise everyday so that you can avoid the pitfalls of quitting. Skipping one day leads to 2 then a month of not exercising. Cardiovascular exercise 30 minutes working up to an hour 4 times a week and alternating with weight lifting 3 times a week will get you the health you need. Lean meats with fresh fruits and veggies, a general multivitamin and 8 glasses of water of day helps. Use whole grain carbohydrates. Cheat every two weeks with a splurge of food indulgence or other treat. Good luck.
Eat a well balance3 diet and lots of vigorus exercize
follow The ABS DIET regimen by Men's Health.
Starve yourself of any fat, get liposuction and a tummy tuck, then a pec implant and some butt injections too. That way you too can look like Arnold the Guvenator did about 30 years ago.
Then let your body go to flabby jello.
Enjoy.

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