A lean muscular body is firm, with defined muscles and a low percentage of fat. It can be difficult to obtain this type of body when you live in today’s culture, with lots of unhealthy food options, long working hours and abundant transport. Intentional choices must be made to be persistent with intense exercise and healthy food in one’s daily routine. But although it may be difficult to develop a lean, muscular body it is very possible.
Firstly, implement a diet, with the help of a nutritionist or personal trainer if needed, which should be high in protein and low in fat. Eat fish, chicken, eggs and other healthy foods that are high in protein. Do not eliminate all fats from your diet. The body needs healthy fats in foods like avocados, walnuts, sunflower seeds and olive oil to build healthy nails and hair and regulate hormones. Cut unhealthy, saturated fats found in fried foods, junk foods and desserts. Increase your intake of complex carbohydrates such as bran, wheat germ, barley, brown rice, beans and lentils that will provide the energy needed to complete intense exercises and get faster.
Consider adding FDA-approved supplements to help build muscle mass. Understand that these supplements must be combined with weight lifting exercises to be effective. Look for a supplement that is a protein powder that contains amino acids, minerals and vitamins to help your muscles recover quickly after an intense workout.
Develop a total body workout routine that exercises all the major muscle groups. Work with a coach to create a routine that builds strength in the core muscles like abdominals, obliques, back muscles, triceps, biceps, shoulders, hamstrings and calves. To avoid injury, when learning a new exercise starts with a light weight. Mix three or four one-hour weightlifting sessions with three aerobic workouts – running, stair-climbing, cycling – every week.
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