It seems that now a day everyone is interested in getting in shape, being healthy and looking great. During the Holidays people tend to gain a little bit more weight from over indulgence in holiday goodies. If you are looking to build muscle and lose the extra few pounds around your waist even during holiday festivities you will need determination, motivation and the ability to make a healthy life style the only life style you know.

In order to build muscle you must become a physically stronger person, this means getting into strength training. Some strength training exercises include: squats and weight lifting. When you first begin your program be sure not to over work yourself as this could cause injuries. Start out slowly and gradually work your way up over time. I would suggest doing either of the activities three to four times a week in order to see results. Exercising is not the only way to build muscle; you must also eat food packed with protein but keep these foods healthy. Meat, poultry, fish and eggs are essential foods you must eat in order to gain muscle. I also suggest you eat your daily serving of vegetables and fruits. Another essential part of gaining muscle is eating whole grain foods such as rice, pasta, bread and oats. Also be sure to drink a lot of water, 1 liter per 1000 calories you eat. Avoid junk food like potato chips, candy, cookies and soda. It is probably a good idea to give yourself what nutritionist. call a “dirt day”. A dirt day is one day of the week where you are able to eat your favorite snack but do not ever over indulge.

In order to lose those extra pounds you must also be determined and motivated. Cardio is extremely important when burning fat. Things like swimming, walking or running are considered cardio. Again, do not over do it. Start out at a slow pace three to four days a week at a decent pace and gradually do more. Cutting calories is imperative as well. The healthy amount of calories an average man needs per day is between 2000-2200 whereas an average woman needs 1800 calories per day. Do not eat anything that comes out of a box, natural foods are always the way to go.

Remember it takes time to get to your weight and muscle goals, it does not happen over night. You should always keep a training/weight loss journal to keep track of your progress. Another good idea is to take pictures of yourself every 4 weeks so you can visually see where you have lost weight or built muscle. As long as you are serious about it and stick to your plan, you will see results.

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