1.    Better sleep. You know how you feel if you have a poor night’s sleep. Bad sleep can lead to an inability to manage stress, illness and mood swings and irritability. Many studies including a very substantial study conducted in Canada have shown a link between melatonin production and light exercise. Melatonin is a hormone which regulates circadian rhythms and sleep. Additionally, your other systems including your circulation system and metabolism are regulated by increased fitness levels and a healthy diet and both systems contribute to a good night’s sleep.

2.    Better skin. One of the best ways to have great skin is to eat well. Nutrients you consume from fruits and vegetables as well as minerals like calcium and magnesium found in dark leafy greens like spinach are essential for healthy skin. Exercise too is important for healthy and radiant skin. Sweating literally purges the toxins from your skin cells – shower after exercising and you’re washing away those toxins and leaving behind the kind of skin you always wanted.

3.    Better attitude, happier. There’s no denying the wonderful hormones which are released during exercise and the best thing is you don’t have to run a marathon to feel those endorphins – moderate exercise and a little fresh air are all it takes. Exercise or walk with a friend and you get double the benefits because good friends, laughter and good health are essential for a great life.

4.    Better love life. Want better sex?  Take better care of yourself and it will happen. Exercise stimulates the release of testosterone which in turn stimulates libido in both men and women. Additionally, when you get fit your arteries and heart perform better which in turn improves your circulation – you get blood flow in those all important areas.

5.    Better finances. Now this one may have you scratching your head. How on earth can better health mean better finances?  Well, your health care costs, and even your insurance, will go down as your health improves.

6.    More confidence, increased ability to take on challenges. It’s amazing what a little thing like getting control over your health can do for the rest of your life. Not only will you have more energy and actually feel like taking on those other challenges in your life, you’ll have the confidence that you can do it because you’ve already fought one of the toughest battles and won – you’ve taken control over your health.

7.    Better control, increased ability to take control of other areas of your life. One of the biggest lessons when it comes to getting fit, lean and healthy is to learn how to set and achieve goals. Many of us know how the concept works; you set small goals which help you attain your larger goal. However, actually putting the concept to work is when you really gain the benefits. You’ll watch the fat come off, your muscles grow and your health, and your life, improves.

Yes, losing weight and eating healthy foods will make you feel and look better however the benefits are far reaching. You’ll sleep better, have better sex, better skin and you’ll feel more in control of your life and your destiny.

You can shed some weight by changing your eating habits. However, to shed fat and lose weight, it’s important to include regular periods of exercise. Unfortunately, fitting an exercise routine into an already busy schedule isn’t always an easy thing to do.

Before beginning any exercise program, get your doctor’s permission. Then, don’t forget to warm up before exercising. Properly warming up can keep you from being injured.

The easiest exercise to perform is walking. You don’t need any special equipment except for a good pair of walking shoes. You can do it at any time of the day. And, if you can get a friend to go with you, even at a brisk walk you can usually carry on a conversation without any problems while you walk.

If you’d like to target your buttocks and legs, you may want to try doing squats a couple times of week. Place your feet shoulder width apart and squat down, then up, and back down until you’ve done this 10 to 15 times. Rest and then do another set, for a total of three sets. When you’re comfortable doing this, you can gradually increase your weight.  If you notice any sharp pain in your knees while doing this exercise, stop immediately.

You may have done jumping jacks when you were a child at school. They’re still a great whole-body aerobic exercise that you can do at home to shed unwanted fat and weight. Start with one set of 20 and work up to four or five sets. Be considerate of people that live below you if you live in a second story apartment.

Rowing is another fat burning exercise you may want to try. It gives you a complete body workout and is great for burning calories and building lean muscle, which will increase your metabolism for more fat loss even while you’re resting.

If you prefer to go to a gym, consider doing most of your cardiovascular exercise on an elliptical machine or cross trainer. This will give you the most benefit for the time you’re doing cardio. Use the handles for even more of a workout for the most muscle groups.

Rather than spending hours doing cardiovascular exercise alone, split your time with  weight training, you’ll burn as many calories and have as many health improving benefits by working out for thirty minutes at a time. In fact, some people can lose nearly one third more by working out thirty  to forty  minute per day  for five days rather than two hours, two or three times a week.

Whether you choose to exercise in longer or shorter periods isn’t as important as simply getting up and getting moving. You can follow some of these fat burning exercises for maximum lean body benefits or you can work with a trainer to create a program specifically for you. In either case, take the time to work out so you can burn fat, lose weight, and feel great!

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What Is Whey Protein?

Whey Protein is the purest form of protein there is. It comes from a cow’s milk and is separated during the cheese making process. Milk is about 80% Casein, which is what cheese is made of, and 20% whey.

Why is Whey Important?

During the workout process, your body breaks down the tissue in your body. Then, over the next few days it reconstructs the tissue so that it’s leaner and stronger than before.

Protein is the building blocks your body needs for this process. If you don’t have enough protein in your system, your body won’t rebuild properly or as quickly as you’d like. You’ll also feel lethargic and tired. Whey is a great source of protein because it’s easy for your body to process, and …

Whey Has All the Essential Amino Acids

Whey has all the essential amino acids your body needs, which is very rare for any food. An essential amino acid is an amino acid that your body does not produce on its own – You have to get it from food.

If you exercise often, your “storage” of essential amino acids will get soaked up by your tissues and your muscles much faster than the average person. Replenishing them is crucial to your long term health success – And Whey helps you do just that.

Whey is Lactose Free and Low in Calories

Other popular sources of protein include milk and meats. However, both have their downsides. Milk is high in lactose. Although milk is high in Calcium, drinking excessive amounts of lactose to get enough protein isn’t recommended or healthy.

Meats are another common source of protein. Unfortunately, many meats are also high in fats or high in calories, which could defeat the whole point of your workout.

Whey has neither of these downsides. It’s just pure protein that’s easy for your body to digest and integrate – No strings attached.

Is Whey Protein for You?

If you’re working out regularly and you’re looking for the right source of protein, Whey protein may very well be the answer. If you decide to take Whey protein, you’ll have to choose between Isolate and Concentrate. It really doesn’t make that big of a difference.

The recommendation: Try Whey out for a month and see how you feel. See how quickly your body shapes up and see if you like the results. All the research on the Internet can’t compare to real life experience.

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Work Out Sustainably

It’s much more important that you have a workout routine that you can follow sustainably than to work out hard. It’s much better to jog for 15 minutes a day 5 days a week than it is to work out for 2 hours in one day and do no exercise the rest of the week.

Start out slow. Build the habit of working out. Once you’ve got a workout habit that you can sustain enjoyably then start increasing the intensity. The idea is to work out as intensely as you can, while not so intensely that it’s hard to maintain.

Don’t Worry About Bulking Up

A lot of women worry about bulking up when they think of working out. You’ve seen those TV commercials – Women with muscles so thick that it just isn’t, well, sexy.

Don’t worry about that. For women to bulk up, you have to try very hard to intentionally bulk up. If you’re working out to get fit or to have a lean, toned body, you don’t need to worry about bulking up. It simply won’t happen.

What You Eat

There are two main ideas when it comes to your fitness diet:

1. Burn more calories than you take in.
2. Have enough protein for your cells and tissue to rebuild after a workout.

If you’re eating pizzas and Doritos every day, it’s going to be hard to lose weight and build a lean body. Cut down on any “empty calories” that you’re taking in.

Then, choose a protein supplement to help your muscles rebuild. When you work out, what you’re doing is creating tiny microscopic tears in your muscles. Your body then goes and rebuilds those muscles so they’re even stronger and better than before. In order for that to happen, they need to have all the nutrients they need to do that rebuilding. In particular, your body needs proteins.

Perhaps the #1 recommended supplement is Whey protein. Whey protein is high in proteins while low in calories, so you’ll be able to give your body the building blocks it needs to rebuild muscles without stocking up on calories.

It also contains all the essential amino acids your body needs. The essential amino acids are the proteins that your body does not produce on its own, that you have to get from your food. In short, it’s the best “one stop shop” protein for your body.

Wrapping This Up

If you follow an intense yet sustainable workout routine where you’re working out consistently, you cut out empty and unhealthy calories and nourish your body with the nutrients and building blocks it needs, then you’ll be well on rack to building a lean body.

Don’t expect it to happen overnight. Give yourself a few months. Make sure you’re enjoying yourself, or you probably won’t feel motivated to continue. If you follow these guidelines, your body will start shaping up before you even realize it.

Recovery Time

Recovery time is critically important. In fact, you don’t build any muscle during workouts: You simply break muscle down. Recovery time is when lean body mass is actually built.

Two things about recovery: First, alternate your workouts. Do your upper body workouts one day, and then do your lower body workouts the next day. This allows your upper body to recover and rebuild, giving you strength and tone, while you work on your lower body. The only exception is your abdominals, which you can exercise every day if you choose to.

It’s entirely possible to over work one area of your body. When you’re not giving your body enough time to recover, the muscles you’re building won’t respond like you want them to.

The second key aspect is getting enough protein.

Getting Enough Protein

Protein is a critical part of successfully building a lean body. Protein is the “building blocks” of your muscles. It’s what lean muscles are made out of.

Your body builds these muscles as you recover from your workout. Your body only has a certain “store” of protein it can build from. To build the lean body of your dreams, it’s important that your body has enough of tense building blocks to build the muscles that you want.

Consider taking supplements or drinking protein shakes. Make sure your protein shakes are low in calories and high in protein.

Develop a Consistent Routine

What’s important to building a lean body isn’t how hard you can push yourself all in one go. Consistency is the name of the game. Develop a routine that you can stick to for a matter of months. Of course you’ll tune your routine over time, but what’s important is that you develop a routine you can really follow through on in the long run.

Mental Focus

Working out isn’t just about going through the physical motions. Studies have shown that athletes who are 100% mentally committed will make much faster progress than those who are just going through the physical repetitions.

Before every set, take a breath to center yourself. Put your attention on the muscles that you’re about to work out and experience them as they are. Then, exhale and give the set your all.

Don’t disconnect and drift off in thought while you’re working out. Put your mental effort into every push or pull. Feel every contraction of your muscles as you workout. Give it 110% of your effort.

After the set, take a breath and consciously relax your muscles. This allows your muscles to truly relax, instead of staying in a state of half-tension that often happens after an intense workout.

Wrapping Up

If you develop a consistent routine that’s intense yet sustainable, you allow your body to recover from those workouts by switching things up every day, you get enough protein and you do your workouts with intense mental focus, then you’re on the proven path to building a lean body.

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Exercise

Getting a lean body is more than just going to the gym and getting on the treadmill for 45 minutes or an hour each day. You do need cardio, yes, but that has to be balanced out with strength training. Cardiovascular exercises will build up your oxygen capacity and endurance to go at it harder with each successive workout. As a result you will begin to see those extra pounds dropping off once you find a regimen of aerobic activities that suits your lifestyle.

A leaner body shows best when you can “see” how hard you have worked. Aerobics trims the fat but strength training tones the muscles so they can be seen through the skin. And, muscle weighs more than fat, so you burn calories while lifting and also while at rest and sleeping. Be sure to leave a full 24 hours between working the same body part or else you’ll break down the muscle instead of building.

Diet

This is just as important as your workouts. After all, you don’t want to sabotage all of your efforts in the gym by eating a box of donuts in the middle of the night. Building a lean body is about getting the right foods in your system to help it work more efficiently at burning fat, building muscle and sustaining your energy levels throughout the day.

Here’s one piece of advice to stick to: Eat more complex carbohydrates. These are your vegetables and fruits along with select starches. They come with natural sugars and very little if any processing. The added sugars and chemicals in processed foods are known to spike your blood sugar and add unnecessary calories. Blood sugar spikes lead to cravings for more sugar.If you eat foods like pasta or rice, avoid those made with refined white flour. Stick to whole grains and brown rice.

Protein Bars and Shakes for Building Lean Body Mass

The flip side is that getting enough protein is crucially important for building lean body mass. When you work out, you’re basically breaking down your body’s tissue. Your body then uses the protein it has to rebuild your muscles even stronger and leaner than it was before. This breaking down and rebuilding process is what makes working out work. This is how muscles are built and toned. In order for this to work, your body has to have enough proteins. If you’re not getting enough protein for your workouts, you’ll feel lethargic and you won’t get the results that you want to get. Protein bars and shakes are a great way to get more protein in your system

Not All Bars and Shakes are Created Equally

It’s entirely possible to get a protein shake that’s high in calories, high in fat, high in sugar and even high in cholesterol. It could contain animal protein, which is harder for the body to break down. Just because it’s a “protein shake” doesn’t mean it’s healthy. The same could be said for protein bars. A “protein bar” that’s covered in chocolate and has “high fructose corn syrup” listed as a main ingredient probably isn’t your best choice if you’re looking to build a lean body. The best choice for a protein shake is one that’s doesn’t have many calories and yet is high in protein.

For many athletes, body builders and health conscious people, the #1 choice is whey protein. Whey is separated from milk and is very easy for the human body to break down. Whey also contains all the essential amino acids, which are protein compounds that your body doesn’t produce on its own and needs to get from the food you eat.

The Bottom Line Is …

The bottom line is protein shakes and bars are a great supplement to your workout routine. It doesn’t replace all the nutrition you’ll get from eating a balanced diet, so don’t overdo it and don’t treat it as the Holy Grail. That said, drinking or eating protein supplements that help your body rebuild after an intense workout are great ways to help your fitness progress along.