by Maximiliano Torres

Created on: January 29, 2009

Building muscle and burning off those extra few pounds is not easy. It takes hard work and dedication. There are no shortcuts but if it is done right then it can be done in little time. First off you must drink plenty of water. I suggest about a gallon a day. It will keep you regular and it will flush your system to keep it clean. You will also need to diet. !500 calories a day spread out over 5 to 7 meals. Each meal should be around 2 to 3 hours apart. Each meal should also have at least 20g of protein in it. Protein is the hardest for your system to break down. In order for it to break down your body needs to warm up. when your body warms up it burns more calories and burns more fat. You want to keep your metabolism going at all times. Chicken breast, tuna fish, Whey protein are all great sources of lean protein that are low and calories.

You will need to lift weights hard at least four times a week and at least 2 days of cardio to release lactic acid. Do sets with 8-10 reps. Make sure you have some protein 30 min before you work out and right after. You should lift weights for an hour to an hour and 30 minutes. If you only lift for an hour go for a 30 min jog to release lactic acid build up in the muscles.Muscles also need time to recover stretch as much as possible .The more flexible your are the more range of motion you will have. When you have more range of motion you are able to have a better workout and ultimately build more muscle. Only do a lifting routine for 3 to four weeks. After 3 to 4 weeks your muscles get used to the work out and reach a state where they are no longer getting bigger and or stronger.Your muscles need to be confuse to get the maximum results. Thats why p90x and crossfit programs work so well.

Finally you need to maintain yourself motivated. It is hard to change your body and it is not something that happens overnight. Keep a picture in your head of what you will like to look like and try as hard as possible and you will reach your goal. If you have to try to find a workout partener and motivate each other. Find someone that has the same goal as you or someone that you are trying to catch up to and work out with them. That should push you to keep going hard and work harder each and every day. Working out will make you feel better both mentally and physically. Above all try to have fun with this. This is a good thing it will make you live longer and have a healthier life.

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