Looking great and feeling great requires a healthy diet and regular exercise.
There's no getting around it.
If you workout to build muscle or lose weight you have to balance those workouts out with the proper foods to get the desired results.
Some people think that proper nutrition is all about eating endless amounts of vegetables.
That's not true.
Good nutrition requires a balance between several food groups to ensure the body gets what it needs.
Athletes know that if you workout to gain muscle, you will need at least 40 calories per kg of body weight daily.
These extra calories are a must because they give your body the energy it needs during intense workouts.
That doesn't give you a license to waste those extra calories on junk food, however.
Maintaining the right nutrition doesn't come by accident.
It helps to use a chart and consult the food pyramid or recommended diet plan.
Check with a nutritionist if you have questions.
It's important to remember that proteins are the building blocks of muscles.
Your body needs to have slightly higher protein levels in order to repair and build new muscles.
Carbohydrates and fats are necessary to have the energy to sustain you through a tough workout, although in limited amounts.
To build muscle at least 50% of a person's calories must come from carbohydrates.
Carbohydrates produce glycogen which is the body's fuel for energy output.
The minerals and vitamins from fresh fruits and vegetables help repair tissue, build core strength and stamina.
To strengthen bones and ensure healthy blood production you need calcium, zinc and iron.
A solid nutrition plan must include the proper foods to build strong muscles.
If necessary, you can always add supplement shakes to provide essential proteins.
They are low in calories and come in a variety of forms, such as shakes, drinks and bars.
They are available at your local supermarket or health food store.