If you want to lose the flabby fat and gain some hard, lean muscle, then there are certain steps you must follow. First and foremost, you need to get rid of any excess fat you might be carrying around. The only way to do this is to follow a simple, healthy diet and to get more exercise. Experts suggest working out at an aerobic level for at least thirty minutes three times a week. You should also be doing toning and strengthening exercises as well. Once you’ve lost the extra flab, you can begin taking steps to build lean muscle, which in turn will burn any remaining fat and keep you functioning at a high energy level.

Gaining muscle from your diet is actually very simple. Eat lean, nutrient rich foods that aren’t processed or high in fat and eat them in the right amounts. Complex carbohydrates, the kind that come from whole grain breads and pastas, leafy vegetables, and fresh fruits, and lean protein without a lot of fat are key. Also, the three square meals a day rule doesn’t apply here. You need to be eating several small meals each day, as often as every three to four hours. Doing so keeps your metabolism burning high.

Be aware, as well, that you do need some fat, but the good kind. Get your daily fat intake from foods such as nuts or fish. And, of course, make sure you’re doing a strength training workout regularly. Drink plenty of water, get enough rest, and keep on going. Before you know it, you’ll be a lean muscle machine!