You may have seen my photos or articles in some of the fitness or bodybuilding magazines including IRON MAN magazine (United States, Australian and Italian editions), Muscular Development, Natural Bodybuilding & Fitness, Exercise for Men, Man's Fitness and Man's Exercise.Getting toned and being pumped means gaining muscles mass, and usually goes hand in hand with fat burning though doesn't always have to. With a balanced diet, or high protein diet, exercise, and determination you too could gain muscle definition and be the envy of your friends.

Building muscles cannot be done without also taking a good hard look at your diet. Increasing the carbs you eat is fundamental to gaining muscles, such as whole wheat foods, potatoes, lean meats. Starchy foods such as oatmeal and pasta are excellent sources of carbs and proteins.

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Get to know your body, and keep an eye on your weight, you'll be using your weight as one of the measurements for choosing how much to eat. Ideally you want to consume more calories than you burn if you're opting for muscle gain, so use the formula 50-30-20, that is 50% carbohydrates, 30% proteins, and 20% essential fats when planning your meals.

Without exercise you'll never gain muscle, it just isn't possible, so forget all those miracle supplements that promise muscles while you sleep, that only happens in comic books. If you're serious about gaining muscle you're going to need a home weights system, or gym membership.

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You'll be exercising every day (well OK you can take Sunday off), and you need to evenly split your regime between weight training and cardio workouts, alternate the days you do these to maximize their effectiveness. During your weight training, lift the heaviest weights you can without causing an injury.

Determination is the last ingredient to gaining muscles and for some people is more important than the other two. staying focused on your goals and putting up with bad weather or days when you just don't feel like eating more pasta is part of having the mindset to improve your health and make a difference in your life.

Try to keep thinking of good things that happen to you, or that make you happy, and if it helps, make a poster for your bedroom wall that shows what you want to look like. you've probably seen motivational speakers recommend these self help posters, and if the goals you have are realistic and attainable then it will work wonders to keep you determined.

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