The Muscle Plan

The July issue of Men's Health arrived today, and of course I had to STARE at the cover - hey, we like to look too...anyway, it's possible for all of us, men and women, to have that lean, strong look. It does take some work - but it's worth it! Here's my top four list to be successful: 1) Work out HARD - 200 minutes a week of interval training, pushing yourself to the limit. Take yourself out of your comfort zone, bring yourself back in, and then go right back out. Vary your workouts, find a friend, load your IPOD - do whatever it takes, and do it. Cardio burns fat, the underlying soft tissue beneath your skin, often showing up as that dreaded cellulite. Add weight lifting 2-3 times a week, and focus on the larger muscle groups - alternate heavy and light days, but you have to have some heavy days to build muscle. Remember, the more muscle you have, the more calories you burn and the leaner you look. Then remember to rest - your muscles need time to regroup and take in nutrients; 2) Drink lots of water - your muscles are 50-70% water (depending on how big they are); water carries nutrients into your muscles, allows them to work harder, and helps to make more muscle. Water allows your muscles to expand - they suck the water out of your fat cells like a sponge (I just made that up, but it sort of works that way...); 3) Eat meat! Red meat is full of iron, zinc and B vitamins - the most nutrient dense form of protein, and the most complete form of amino acids, which are essential for building muscle. Vegetarians may not agree with me, but if you want to look lean and feel energetic, you need to eat lean cuts of red meat. This of course, is followed by chicken, fish and eggs - your body uses pretty much all the protein you eat in all body processes, repairing, rebuilding and refueling. 4) Suck it in - it doesn't matter what how active you are or what you eat if you walk around with your gut hanging out. Stand up straight and imagine your shoulders are slightly behind your back, and pull in your abdominals - you'll feel more powerful, and look awesome. Then sit back and enjoy the results! Melissa