Category Archives: muscle building

There are many reasons men may want to start a muscle building workout plan for beginners. Lean muscle is important for everyday activities and reduces the risk of injury. Increased lean muscle mass also raises your metabolism and helps you burn fat.

Plus who doesn’t want to show off a strong, chiseled physique?

If you’re a beginner to weight lifting, the big problem is figuring out how to get started.

You may even wonder if you are too old or inexperienced to start lifting weights.

But just because you’re new to lifting weights doesn’t mean that you can’t start building muscle now to be in the best shape of your life.

What you need is a comprehensive muscle building workout plan for beginners.

Workout Plans for Muscle Growth

Workout plans designed for endurance and fitness and workout plans targeted towards building muscle require different approaches.

Both are great goals and have amazing benefits. Plus, if you are exercising to build muscle you are also going to be improving your long term health and fitness.

There is the misconception that as you age, it isn’t possible to have the same muscle growth as you did at a younger age.

Luckily, this isn’t true. And it doesn’t require high priced supplements or complicated workouts.

All that is needed is the motivation and dedication to a workout and nutrition plan that is focused on building muscle.

As you get older, you do need to take a different approach to strength training.

For one, your hormone levels, namely testosterone, decrease with age.

This means you will need to adjust the number of days you workout a week and the amount of rest you give your body between workouts.

Another factor that changes with age is the amount of time at your disposal. When you were younger, you may have had countless hours to spend at the gym.

But now you’re a busy dad with a full-time job. In addition, your body needs longer recovery periods to minimize injury risk.

Therefore, you need workouts that are effective but also efficient.

If you are a beginner as far as muscle building exercises go, you also need a workout plan that is straightforward and easy to follow.

Luckily, the Fit Father Project is here to help you discover that fitness plan.

Muscle Building Workout Plan For Beginners

The first question you probably have as a beginning weightlifter is: How many days a week do I need to strength train? And what areas should I be focusing on?

Studies have shown that as men age, the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week (1,2).

When you only work out one or two muscle groups a day, you are limited to only targeting these areas one time during the week.

There are just not enough days in the week to do more!

And, if you are only working out these muscle groups once a week, you will likely end up trying to do too many sets and reps in that one day.

This high volume can lead to increased muscle soreness, higher risk of injury, and overtraining.

Optimal Number of Sets For a Muscle Building Plan

So now that you know how many days a week you should be strength training, the next step is understanding the optimal number of sets per muscle group to perform.

I’m sure you’ve seen other guys spending hours at a time in the gym, sticking to the “more is better” mindset.

However, there is a point where you can stress your muscles too much.

Not only will this overtraining not give you any additional muscle-building benefits, but you are also setting yourself up for injury.

Each individual is a little different, but as a general guideline, larger muscle groups will need more sets than smaller muscle groups.

For the beginner, the optimal number of sets per muscle group per week will follow guidelines similar to this:

Legs: 12-14 sets
Back:12-14 sets
Chest: 10-12 sets
Biceps: 6-8 sets
Triceps: 6-8 sets
Shoulders: 6-8 sets

So, to get 12 sets of legs in during the week, you can do four sets three times a week. This plan can be broken up in any number of ways.

For example:

Monday: 4 sets of squats
Wednesday: 2 sets of lunges, 2 sets up glute bridges
Friday: 4 sets of deadlifts

By dividing these exercises out over three full-body days you can get effective workouts without overtraining or risking an overuse injury.

By working out the same area 48-72 hours later, you can reach your full muscle-building potential.

How Many Reps Should I Be Doing?

If you are looking to increase muscle size, then higher weights and lower reps is best.

Studies have shown that you can achieve similar increases in muscle hypertrophy with low weights and high reps as long as you push your muscles to fatigue.

However, these same studies also showed that higher weights were superior in maximizing strength adaptations (3).

Now, this does not mean choosing a weight so high that is going to cause an injury. You should aim for a weight that will allow you to complete 6-8 reps with proper form.

What About Rest Periods?

Taking adequate rest between sets is crucial to increasing strength and seeing an increase in muscle size. During lifting, your muscles use energy to contract.

This energy comes from a molecule called ATP. As the work of the muscle increases, more ATP is used and must be replaced in order for the muscle to keep contracting.

To maximize the regeneration of ATP, you need to have adequate rest between sets. By doing this you'll be able to lift to your full capacity.

If your rest periods are too short, not enough ATP will regenerate and you will not be able to lift to your maximum potential.

For heavy lifting, you should rest two to three minutes between sets.

This will allow your energy stores to replenish so that you cannot repeat the next set at your highest effort.

Can I Gain Strength Too?

There are a variety of different exercises that can be put together into a solid strength training workout plan.

When starting on this strength-building journey, it is best to begin with the tried and true muscle-building exercises that incorporate all the keys to strength training mentioned above.

Luckily there is a place where these exercises can be found – The Fit Father Project.

A great place for the beginner to start is with the free program: The 5 Best Muscle Building Exercise For Men Over 40.

This is a step by step tutorial, perfect for beginners. In addition, this free introductory plan will give you great tips on form, reps, and sets to maximize your muscle growth.

Once you have wet your feet with the free program, the next plan you have to look at is Old School Muscle.

The Fit Father Project and Old School Muscle

If you want a program built around the keys to a muscle-building plan for beginners, then you have definitely come to the right place.

Once you have really committed to transforming your body, the must-have fitness plan you have to experience for yourself is Old School Muscle.

This 9-week program from the Fit Father Project will provide you with safe and effective workouts along with nutrition and supplement advice.

On top of that, this program will keep you motivated and accountable to your fitness goals.

It provides step by step workout and meal plans, so everything is laid out for you to follow.

And it’s sustainable!

While the plan itself is nine weeks in length, this is something you can come back to as often as you want for continued muscle building for years to come.

And you don’t have to take my word for it!

Trust the hundreds of men that have testified to the benefits of Old School Muscle and the Fit Father Project.

Enhance Strength and Build Muscle at Any Age

It is never too late to start a weight training program to build muscle and gain strength.

Don’t believe the naysayers that try to tell you that strength training is only for younger men or experienced bodybuilders.

The truth is, you can get a ripped body and chiseled muscles at any age and starting at any fitness level.

Building muscle isn’t about quick fixes or “top secret” workouts.

The best strength training workout plans for men use the science behind exercise and your body’s physiology to maximize each and every exercise you do.

This includes optimizing your volume of training per week, sets per muscle group, and rest periods during your workouts.

By following the guidelines and incorporating the exercises offered by the Fit Father Project plans, you will be on your way to lifting heavier weights and building a muscular physique.

Then, if you’re up to the challenge try out the Old School Muscle program and really take your training to the next level.

Even if you are a beginner that has never lifted a weight in your life, the experts at the Fit Father Project will have you transforming your health and body.

So start today with Old School Muscle, a workout plan that will help you build muscle and achieve your fitness goals.

Your friend and new workout coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a muscle building workout plan for beginners.

References

1 and 2) Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

3) Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in physiology, 9.

No matter how old or “grown-up” we are, we all have role models. Whether it's our own father, a favorite teacher, or a pro athlete you have always admired.

Personally, when I think of role-models of physical fitness, I admire the greats such as Jack LaLanne, Frank Zane and Herschel Walker.

Just like these guys, when you get to your 40s, 50s and beyond, it's important to use training methods and muscle building techniques that are right for your body.

Your recovery times, energy levels and even hormone levels are different than in your bucking youth.

That's why you need to learn the principles I have put together in my Old School Muscle program. This muscle building program has been purposefully designed for men over 40 looking to build muscle and feel the best they've felt in years.

If you're ready to get serious about your fitness and live up to your role models, keep reading.

Everything you need to know about building muscle after 50— including the worst muscle building mistakes men make– is below.

Gaining muscle takes dedication, science, and time. The best supplements for muscle growth give you an edge in all of those areas.

There are plenty of supplements available that can help you to increase your muscle growth.

The simple fact is that supplements are sometimes necessary to get the nutrition you need, not just to function normally, but in order to achieve your goals.

Of course, building muscle cannot be achieved by supplements alone. You need to use them alongside a healthy diet and a good muscle-building exercise plan. If you’re not already doing a plan, or want to try something a little different, then this Old School Muscle plan is well worth a try.

The Issue With Supplements

Providing you purchase supplements in a health store or similar reputable establishment, you’re not going to be purchasing anything illegal.

The real issue with supplements for muscle growth is understanding which options are available and viable.

There are hundreds of products on the market, but you need to understand which supplements will help your muscles grow that extra bit.

Fortunately, we’re here to help you separate the whey from the chaff!

Best Supplements For Muscle Growth

Let’s take a look at what’s available, whether it really works and whether there is anything you should know about it.

Whey Protein

This is probably the most popular and well-known of all the supplements. You’ll see people chugging this down at the gym after a workout and with good reason.

Whey protein is, unsurprisingly, packed full of protein. The average man needs 0.8g of protein per kilogram of body weight. That means if you weigh 80kgs (approximately 175 pounds), you’ll need 64g of protein a day.

However, if you’re exercising and working out, such as if you’re doing the Old School Muscle plan several times a week, you’ll need between 1.2g and 1.5g of protein per kg. That’s between 96g and 120g of protein for a 175-pound man.

In theory, you can get the protein you need from the food you eat, and this may work if you’re not exercising. But, it’s unlikely you’ll hit 100g just from the food you eat; that’s where whey protein comes in.

Protein is essential for the process of protein synthesis; this is how your body repairs tears in your muscles. These tears are caused when you’re lifting and pushing your limits. As the tears are repaired, your muscles grow bigger and stronger.

Whey protein is broken down and absorbed very quickly by your body, making it the perfect choice post-workout. It will help your body recover and boost muscle growth.

It should be noted that whey protein is not the only protein supplement. You can also get casein protein which is absorbed much slower into your body. This is a good choice to keep your protein levels high while you sleep.

Other alternatives include egg protein, pea, brown rice, or hemp. These are generally very good if you’re vegetarian or just want something more organic.

Creatine

Creatine is often considered one of the best supplements for muscle growth pre-workout. It is actually one of the most researched supplements making it much easier to give credit to its claims as one of the best supplements for muscle growth.

Creatine actually occurs naturally in your body, 95% of what is in your body is in your muscle cells. Your muscles use it as an energy source.

By adding creatine into your diet just before a workout, you should have more energy available during the workout.

Creatine will allow you to push yourself harder, encouraging the small muscle tears that heal and grow your muscles.

The average person should get between 1-3 grams of creatine per day just to maintain normal muscle creatine levels.

If you’re looking to boost your power when working out, you’ll need to boost this amount slightly. In fact, this study shows that 5g of creatine per day significantly increased muscle mass and arm flexor strength.

It is also useful to know that creatine can actually help to stimulate protein synthesis, the chemical reaction that needs protein to repair and increase your muscle size.

You’ll also find that a creatine supplement can help your muscles to recover faster and reduce soreness after exercise simply because it is replenishing your creatine stores faster than your body can by itself.

BCAA

Branch Chain Amino Acids (BCAA) is simply the name for 3 of the 9 essential amino acids that your body cannot produce by itself.  Their individual names are leucine, isoleucine, and valine.

They are all an essential part of the protein synthesis process, and, as mentioned, your body cannot make them itself.

Supplementing with these is the easiest way to ensure your body is getting the nutrients it needs.

Studies show that BCAA can help to reduce muscle fatigue during exercise, effectively allowing you to exercise for longer and harder. This is critical to pushing your muscles just past their limit and encouraging the muscle growth you’re desperately after.

It has also been shown to improve the conversion of compounds into energy within your body. It can even lower the levels of creatine kinase and lactate dehydrogenase, which are both compounds that indicate muscle damage. By lowering their levels slightly, you can work out harder and for longer periods of time.

You should also see a drop in your body fat as your lean muscle increases.

Beta-Alanine

You may not have heard of beta-alanine. It is a great supplement for muscle growth, and it's recommended that you consume between 4.5 and 5g of this compound on a daily basis.

Beta-alanine is actually another amino acid. Its role is to increase your stores of carnosine.

The higher the amount of carnosine in your body, the quicker you’ll feel exhausted when exercising. That’s why beta-alanine is so important. It reduces levels of carnosine, allowing you to work out much harder than usual.

A supplement taken before you exercise will help to boost your endurance as well as your muscle strength. However, because it is quickly used up, it is generally best on short bursts of exercise, approximately 4 minutes in length.

Sipping it between HIIT exercises can be a great way to boost your endurance and lean muscle building.

It should be noted that this supplement will provide you with the extra power to squeeze out a few extra reps or sets, which will help you to maximize your strength gains.

There is limited research backing these claims and claims of other potential benefits.

Glutamine

You won’t be surprised to learn that this is another amino acid. In fact, Glutamine plays an important role in several of the body’s functions.

These include the immune system, intestinal health, and muscle usage/gain.

In fact, the latest research shows this supplement can help with leaky guts and your metabolism.

It works and is so important because this amino acid is a building block of protein. Without it, your body cannot create the protein that is so essential for muscle growth, burning fat, and losing weight.

It should be noted that this amino acid does naturally occur in food. But if you’re not getting enough in what you eat, taking a supplement is the perfect response. You’ll be surprised to know that this compound is approximately 35% of the amino acids in your bloodstream!

There are two types of L-glutamine, and the first is known as free form. This is difficult for your body to absorb by itself. You should take this supplement with food.

The second option is an L-glutamine but often referred to as Trans-Alanyl-Glutamine (TAG). The name refers to the fact it is attached to another amino acid. This one is easy for your body to absorb and can be taken without food. It can even be taken on an empty stomach.

The usual amount of this supplement is between 2-5g a day. But, if you’re a really serious athlete, you may want to go as high as 10g. As it is part of the foundation of protein, it is best to take this straight after working out. It will help your body to recover and ensure you have enough energy to prevent your body from eating its own muscles!

HMB

HMB, or to use its long name, Hydrixymethylbutyrate, has been linked to a variety of health benefits. These include treating heart disease, reducing high cholesterol, lowering high blood pressure, and, of course, for muscle growth.

It is actually classed as an active metabolite of leucine which dramatically reduces your body’s ability to breakdown protein in your muscles. This will help to ensure your existing muscles are not reduced as you build bigger muscles.

By preventing protein breakdown, your body is forced to look for energy elsewhere. Hence, it will turn to the energy contained in fat cells and release HMB effectively helping you to burn fat while boosting muscle growth.

It should be noted that HMB is very effective in preventing muscle breakdown. But it is not as effective as the BAA leucine at starting protein synthesis, which repairs and builds muscles. It’s a good example of why you need to know your supplements for muscle growth.

You can, of course, take more than one, or you can choose to focus on the one that appears to offer the most benefits for your individual needs.

Citrulline Malate

This is yet another amino acid, also known as L-citrulline. It also acts in your body to reduce fatigue, allowing you to exercise harder and for longer.

This is another of the supplements for muscle growth that should be taken before you exercise. Ideally, it should be taken within 30 minutes of your exercise starting, and it doesn't need to be taken with food.

It actually heads to your kidneys, where it is converted to L-arginine. This compound helps your body to recycle ammonia and nitric oxide, improving the flow of oxygen and nutrients around your body. This will have a secondary, indirect effect, on your ability to work out. Having the necessary oxygen and nutrients will help you to keep going, boosting your endurance as well as your muscle growth.

It is worth noting that supplements of L-citrulline malate in excess of 10g per day are likely to induce diarrhea. That’s not a side effect you need or want.

Muscle Up Today

You may have had concerns regarding taking supplements for muscle growth.

But the truth is that you’re not alone, many men want the results but are unsure about the effects of supplements and whether they constitute cheating. After all, there is something deeply satisfying about building your muscles gradually by yourself.

But, these supplements for muscle growth aren’t cheating. They are simply helping you to do your best every time you work out whether you’re doing the Old School Muscle plan or running around the block. The supplements will ensure you push your body harder, encouraging muscle fatigue and muscle repair, which is a natural way of boosting your muscle size.

But don’t forget you’re not alone. There are thousands of men who have joined the Fit Father Project. They can all help you to achieve your dream, whatever it is, because they have, or are on their way, to becoming the best man that they can be!

Your new friend & health coach,
Stuart Carter Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on choosing the best supplements for muscle growth.

With more awareness surrounding Celiac disease and gluten sensitivity issues, an increasing number of people are turning to a gluten-free diet to improve their health.

However, not everyone should follow a gluten-free diet because skipping out on some foods high in gluten can cause serious deficiencies for people who do not have a gluten intolerance.

For those with health conditions that require you to follow this diet, you may be wondering the best methods for building muscle while avoiding certain foods and protein powders.

Follow these tips to get the best workout results on a gluten-free diet.

Is a Gluten-Free Diet Right for You?

Walk through the grocery store and you’ll see dozens of items plastered with “Gluten-Free”!

While it’s great that so many companies have hopped on board with providing more food options for people with Celiac disease and gluten sensitivity, the widespread use of the phrase “gluten-free diet” has compelled many people to avoid gluten, some of whom do not need these restrictions.

If you’ve been diagnosed with Celiac disease, you must avoid gluten to prevent your autoimmune system attacking your small intestines.

Though the exact science is still a bit unclear, some people may also suffer from a gluten sensitivity which does not cause a reaction like Celiac disease but can lead to discomfort with symptoms like bloating, gas and other gastrointestinal issues.

If you don’t suffer from either of these conditions, then a gluten-free diet may not be right for you. In fact, many people have found they even gain weight once starting this new diet.

Instead, try a low carb diet to get the same desired results without risking deficiencies.

What to Avoid When You’re Gluten-Free

When trying to follow a gluten-free diet, you need to be careful with what foods you eat on a daily basis. Some items are easy to identify as containing gluten, particularly with the widespread practice of labeling items as “gluten-free,” but others are less apparent.

Certain foods that you may not suspect of including gluten can have traces of the substances.

Most grains, such as wheat, barley, and rye, as well as pasta, cereals and some processed meats contain high levels of gluten and should be avoided at all costs.

However, cutting these items from your diet means that you may be missing out on vital nutrients. In order to stay in top health, you should pay careful attention to what your diet is missing and supplement accordingly.

When purchasing processed or canned foods, always be sure to check the ingredients as sometimes traces of gluten can be found.

You should also be wary of products that may not contain gluten but have come in contact with other gluten products during production.

Incorporate Quinoa and Other Gluten-Free Grains into Your Diet

While many grains do contain gluten, there are several types that are safe for Celiac and gluten-intolerant people to eat. If you’re trying to build muscle, maintaining a well-balanced diet with all the proper nutrients is key.

Consuming enough protein is particularly important, and quinoa is an excellent source for this nutrient.

Considered a complete protein, meaning it contains all the essential amino acids, quinoa can be paired with meat as a side or the main ingredient in a healthy lunch salad.

Buckwheat, as well as brown and white rice, are other grains free of gluten. Though oats also do not contain gluten, they are often produced near other wheat products and may have come in contact with these products.

Seek out brands that specifically advertise the oats as gluten-free before purchasing.

Drink Protein Shakes with Gluten-Free Protein Powder

Protein shakes can help build muscle by aiding your body’s muscle regrowth process as well as supplying you with energy and sustenance to work through tough exercise routines.

While 100 percent whey protein should not contain any gluten, many protein powders are mixed with additional ingredients, increasing the chances that some form of gluten is in the substance.

If you’re working on building muscle, purchase a convenient protein shaker bottle for well-blended drinks and then seek out powders that are guaranteed to be gluten-free.

According to Beyond Celiac, formerly known as the National Foundation for Celiac Awareness, any whey product that is labeled as “whey concentrate,” “whey isolate” or “whey hydrolysate” is safe for consumption.

However, because protein powders are not monitored by the FDA, some companies may advertise products as being nothing but whey powder when in fact it actually contains other ingredients.

This is why checking ingredients labels thoroughly is essential when on a gluten-free diet.

Create a Workout to Meet Your Fitness Goals

Building lean muscle is all about the right combination of healthy eating and regular exercise.

Once you’ve mastered your gluten-free diet to ensure your body is receiving the correct nutrients without exposing yourself to gluten-laden products, you need to devise a workout routine.

First, determine which areas of your body you’re hoping to focus on. Do you want to gain strength in your arms and back, or are you trying to build your core?

Your overall fitness goals will determine which types of workouts you should try.

Cardio is important for staying lean while weight training is appropriate for bodybuilding.

Eat Nutritious Snacks Throughout the Day

As discussed, keeping track of your daily nutrient intake is vital when on a gluten-free diet. Anyone working on their physical fitness, regardless of diet, should be providing their body with nutritious energy sources throughout the day.

Protein shakes are one great source of fuel during the day. They can help rebuild muscle and keep you satiated without packing on too many calories.

But, there are plenty of other healthy, gluten-free snacks you can consume for sustenance throughout the day.

Various types of nuts contain high levels of protein as well as fiber and beneficial fats that will energize you and provide you with essential vitamins you may be missing.

Author Bio: A former 3-year starter in the NFL for the Cowboys, Colts & Broncos, Chris Gronkowski is now the CEO of Ice Shaker. Ice Shaker has been featured on ABC's Shark Tank, Good Morning America, HLN morning express, Forbes and others. Chris is the middle of the 5 Gronkowski brothers and has started writing about his athletic and entrepreneurial experiences.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on gaining muscle on a gluten free diet.

If you're gaining muscle but not losing fat, you want to understand why, right? You're putting in the training hours, and you're watching what you eat, but is that enough? This article is about to show you.

I know its frustrating. You're working hard to build muscle, but your physique looks no closer to the image you have in your head. The muscle just isn't showing through.

You’re not alone, believe me! I've been there, and so have thousands of other men who've joined the Fit Father Project.

The problem is that gaining muscle requires MORE food and losing fat requires LESS food. It sounds counter-intuitive that you could do both at the same time.

If you find yourself gaining muscle but not losing fat, you may need to hack the system and go against nature. The good news is that it is possible!

The Science Behind Muscle Gain

Training

Muscles get bigger when you use them. If you push them to their limits, then you will cause tiny tears in the fibers of your muscles. This is a good thing. Your body will heal these tears, making the muscle stronger and bigger in the process.

This is why it’s essential to do strength training.  Building muscles requires intense physical stress.

But that doesn't mean you have to sign up to the gym. The most efficient exercises are ones you can do at home with a pair of dumbbells or a kettlebell.

Eating

It is important to make sure that your body has enough protein to complete protein synthesis. When you’re lifting weights, it’s recommended that you consume between 1.2 and 1.5g protein per kilogram of your body weight.

You should be able to do this through the food you eat, but it is possible to take a protein supplement to ensure you reach your target on a daily basis.

Rest

You should also be aware that muscles should be rested for between 24 and 48 hours between workouts. This gives them the opportunity to repair and grow stronger, allowing your exercise routine to be successful.

Understanding the Fat Loss Process

The other side of the coin involves losing fat. The most basic way of burning fat is simply to consume fewer calories than your body needs to survive.

A calorie deficit will cause your body to convert the energy stored in fat cells into glucose for energy.

In the process your fat cells will be depleted, reducing the fat levels in your body. But a calorie deficit can also reduce muscle.

That’s why you need to eat enough calories to provide your muscles with the energy they need without overeating.

It can seem like a difficult balance, but it doesn't need to be. If your current regime has you gaining muscle but not losing fat, you're probably almost there. You may just need to change things up a bit.

Change Your Routine to Boost Fat Burning

So you know you need to eat more than your maintenance calories in order to encourage muscle growth. You also know that you need to consume fewer calories than your body's energy requirements in order to burn fat.

While it may seem contradictory, these two goals can be achieved by adopting the right routine.

Training

You should be doing some sort of strength training 3 times per week.

• Bench press
• Push-ups
• Dumbbell squats
• Weighted lunges
• Deadlift
• Tricep dips
• Bent over rows

Add in moderate intensity cardio 3 times per week, for between 30 minutes and 1 hour.

Choose something you enjoy, whether it’s cycling, running, or anything else that gets your heart pumping.

Eating

• Make sure you’re getting enough protein in your diet. Experts recommend between 1.2g and 1.5g per kilogram of bodyweight.
• Avoid processed food.
• Consume some protein and carbs after you workout.
• Fill up on fiber to keep you feeling satiated for longer.
• Change your eating habits: Calculate the amount of calories you need to consume each day and then eat between 200 and 300 less that amount. Eat more than your maintenance calories, but less than the amount your body really needs for that day.
• Get enough sleep. Your body needs time to rest, balance its hormones, and repair your body. You should aim for between 6 and 8 hours every night.

To help adjust your eating habits, it is beneficial to understand that this is a lifestyle change, not a diet. You can get some meal ideas from this free 1-day meal plan.

Foods to Help Burn Fat & Gain Muscle

It’s important to note that building muscle will help with your fat burning efforts, even if the scales aren't going down.

Muscle burns more calories at rest than fat does. Having more muscle will increase your calorific burn and help you to burn fat.

Eating the right foods will help:

• Eggs – full of protein, healthy fats, and vitamin Bs.
• Salmon – A 3-ounce serving has approximately 17g of protein! It also has omega-3 fatty acids and more vitamin Bs.
• Chicken – The breast is also full of protein; about 26g in a 3-ounce serving. Some studies have shown that a high protein chicken diet can help weight loss.
• Greek Yogurt – As well as protein, Greek yogurts have fast digesting whey protein and the slower digesting casein protein.
• Lean Beef – Protein, B vitamins, minerals, and creatine are all present in lean beef. Quality is important if you’re choosing lean beef. 90% lean ground beef has 145 calories and 5g of fat. 70% lean ground beef is 228 calories and 15g of fat!
• Shrimp – Most seafood is good for you, and a 3-ounce portion of shrimp will give you 18g of protein, 1g of fat and no carbs!
• Soybeans – A great choice if you’re not keen on meat. Soybeans have plenty of vitamin K, iron, phosphorous and 14g of protein per 86g serving.
• Cottage Cheese – With 28g of protein in a 226g serving this is a great way to boost your protein intake without significantly increasing carbs and calories.
• Peanuts – One 73g serving has 17g protein, 16g carbs and plenty if unsaturated fat. A small serving every day is a good way to boost your nutrient levels.

If You're Gaining Muscle But Not Losing Fat…

There are several common mistakes that you need to avoid if you want to boost your muscle growth and burn fat. If you find yourself gaining muscle but not losing fat, you could be making these mistakes.

Mistake #1: Not Getting Enough Sleep

The importance of sleep cannot be stressed enough. If you're not sleeping well, do something to change it. Here are a few tips to get more sleep:

• Get blackout curtains
• Lower the temperature of the room
• Use background noise (box fan, air purifier, or even a noise producing phone app)
• Go to bed earlier (duh!)
• Avoid blue light before bedtime (cellphones, laptops, TVs, etc.)

Mistake #2: Not Eating Enough/Improper Balance of Macronutrients

In order to give your muscles the fuel they need to grow, you need to eat more than your maintenance calories. Of course, everything you eat should be healthy food.

You need a balance of carbohydrates, proteins, and fats to give your body the fuel it needs to complete your exercises and repair muscle.

Mistake #3: Eating Too Much

Eating more than your maintenance amount doesn't mean you should eat everything in sight!

It is important to be aware of your maintenance calorie amount and how much you need to build the muscle you’re seeking. This is the maximum calories you consume per day. Eating more than your maintenance amount while working out regularly will simply make you gain muscle and fat.

Mistake #4: Eating At the Wrong Times

Before and after exercise are the most important times.

If you don’t have enough carbohydrates during this period, then your body could break down your muscles with the hormone cortisol, which creates glucose for energy.

You need to consume enough carbohydrates to provide your body with fuel, without overdoing it.

It’s a good idea to start a food diary. Recording everything you eat will help you to see when and where you are overeating. After a few weeks, you’ll be able to refine your eating plan and even start preparing your meals in advance.

Having a proper account will help you to consume the right number of calories and balance your carbohydrates, proteins and healthy fats.

Pro tip: Don't feel obligated to eat if you're not hungry. Intermittent fasting is one of the best ways to burn fat.

Mistake #5: Eating Processed Foods

All macronutrients are important. You should be aiming for every meal to have ¼ carbs, ¼ protein, and ½ vegetables. This is known as the perfect plate method.

Portioning out your plate with a good balance whole foods is the simplest way to make sure you're getting enough carbs, protein, and fat.

The important thing to remember is that not all carbs are created equally. Processed carbs are easily absorbed, so won’t keep you feeling full for very long. Processed carbs also cause blood sugar levels to spike, which encourages fat storage.

Refined carbs will release energy more slowly and keep you feeling fuller.

You should also be aware that processed foods tend to be high in sugar and other artificial additives. When you’re looking to build muscle and burn fat, you want to minimize sugar and know exactly what you are putting into your body. This isn't possible if you consume processed foods.

Mistake #6: Consuming Too Much Fat

Some fat consumption is essential for the health of your body, even when you’re trying to lose weight. The problem is that fat is more calorie dense than protein and carbohydrates. At approximately 9 calories per gram, fat has more than double the amount of energy.

The trick is to keep your fat consumption to between 20 and 30% of your overall consumption.

Mistake #7: Not Getting Enough Protein

Protein is the building block of cells in your body. In fact, it is an essential ingredient in repairing your muscle cells. Tiny tears in your muscles are caused when you work out. The repair process is what makes them stronger and bigger.

You don’t need to go mad on protein, but you do need to consume enough to provide your muscles with the nutrients they need.

Mistake #8: Not Training Hard Enough

If you're serious about gaining muscle and losing fat, you need to weight train 2 or 3 times a week, and it needs to be intense. You have to strain your muscles, causing the micro-tears mentioned above, and allow them to grow.

It is important that you push your limits while weight training. You should be aiming for 3 sets of 8 reps for most lifts. The last reps should almost impossible to complete. If you can easily do all 3 sets then you need to increase the weight.

Mistake #9: Doing Low Intensity Cardio

Cardio training is essential for burning fat, provided it is at the right intensity. You should aim for between 30-60 minutes at a time and, again, 2-3 times a week. Anything longer than an hour will encourage your body to breakdown muscle cells for food.

Final Thoughts

It’s worth remembering that everyone is different. The secret to avoiding gaining muscle but not losing fat is to keep it varied.

It’s okay to take a few days off training, to switch it down, or up. Changing things up will prevent your body from becoming accustomed to the workout, which is likely to cause it to lose its effectiveness.

Perhaps the most important tip we can give you is to join Old School Muscle and get the support you need to keep working towards your goal.

You can become the man you want to be!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on gaining muscle but not losing fat.

The science behind nutrition has improved over the years, but the fundamentals remain the same. Diet and nutrition are especially important if your goal is to pack on more muscle. What you eat to gain muscle is not as complicated as you may think, but it does require a little bit of planning and creativity.

What I will do in this report is show you how you can get the best out of a properly prepared diet plan. I will walk you through every step:

• • How many calories you should be consuming each day to ‘lean bulk'

• • Which supplements will help you gain size and improve your overall health

• • What foods you should avoid to make your gains solid

• • How to stay consistent with your plan

• • What your pre and post-exercise nutrition plan should look like

Getting this stuff right can mean the difference between gaining size and looking defined, or getting big and fluffy. I know you want to look great and feel great, so let's get this off on the right foot.

Step #1 – Make the Most of Lean Bulking

Your goal will be to gain muscle without adding tons of fat. This is a process our team here at The FFP likes to call “lean bulking”.

This needs to be a controlled amount though, as just eating lots of food to increase calories will lead to increased fat too.

A lot of guys looking to build muscle try following “bulking” diet plans where they eat everything in sight. The result of this approach is usually some muscle gain with A LOT of fat gains.

After a bulking phase, guys then need to spend months aggressively dieting the fat off, which leads to MUSCLE LOSS. The net progress of this approach is poor.

And, as a man with an aging metabolism, the results of this “bulking” approach will be even worse (even more fat gain).

You should aim for around 300-500 calories above what you burn each day. If you naturally burn 2,000 calories [use our free calorie calculator tool here] and do 500 calories worth of exercise each day (roughly 1 hour), you will need to consume between 2,800 and 3,000 calories each day for gains.

We like to break those calories down into the following ratios as a starting point:

• 30% of total calories from Protein
• 45% of total calories from Carbs
• 25% of total calories from Fats

Essentially, getting the right calories on board at the right time will mean the difference between looking bigger and more defined, and looking bigger and “fluffy”!

These calories will need to be spread across 5 meals per day, which we suggest as 3 main meals, 1 snack and 1 post-workout shake.

These could be split like this:

Breakfast: 40g protein, 75g carbs, 20g fat

• 3 Eggs
• 2 pieces whole wheat “Ezekiel Bread” toast
• 1 cup berries
• 1 scoop protein powder

You can also make a quick Breakfast Shake following our 20+ breakfast recipes inside Old School Muscle Program nutrition guide.

Lunch: 40g protein, 75g carbs, 20g fat

• Burrito bowl at Chipotle with chicken, rice, beans, lettuce, cheese, salsa (no guacamole, sour cream)

Snack: 30g protein, 30g carbs, 15g fat

• 1 cup nuts
• 1 apple
• 4oz beef jerky

Post workout: 40g protein, 0g carb, 0g fat

• 2 scoops whey protein

Dinner: 40g protein, 120g carbs, 20g fat

• Grilled chicken breast
• 2 cups rice, mixed veggies
• ½ avocado with salsa

A meal plan like this makes sure you cover all the bases to get your gains, without overloading you so you gain fat.

Step #2 – Supplement Your Nutrition Plan

The next step on your muscle building nutrition plan will be supplementation, so below I’ll show you which are the best supplements to take and how they will help.

There are lots of reasons to use supplements to secure optimal health and well-being, as well as to aid increasing muscle tissue.

As our diets are never fully complete, adding a few supplements can be the difference between normal results and excellent results.

For inflammation and joint support:

Glucosamine and Chondroitin products – Glucosamine and Chondroitin both natural occur in your body to help maintain healthy joints by repairing damaged cartilage and connective tissue.

Omega 3 (fish oils) – Omega 3 fish oil supplements contain fatty acids called DHA and EPA, which studies have shown to aid joint health and help with rheumatoid arthritis and osteoarthritis.

Bio-active Curcumin/Turmeric supplement – Curcumin has been cited as one of the most effective anti-inflammatory compounds in the world. Due to its poor natural absorption into the body, however, you should make sure your supplement is bio-active/contains Bioperine.

*For localized inflammation, ice packs can be used for 20 mins every 2 hours until the inflammation subsides.

For muscle building and strength:

Creatine Monohydrate – Creatine is naturally produced in your body to create ATP (Adenosine Triphosphate), which is used as energy for muscle contractions.

Supplementing with Creatine increases the amount of ATP available, so increases your ability to contract your muscles at a higher rate.

Whey protein – Whey protein contains all 9 essential amino acids and aids protein synthesis within your muscles, leading to increased growth. Due to its fast absorption rate, whey protein is perfect as a pre or post-workout supplement.

Casein – Casein is also a type of protein, but the main benefit of this is that it is slow absorbing. This means it offers a steady stream of amino acids for muscle growth over a longer period. This makes it great as a ‘before bed’ supplement.

For overall health and energy:

A quality probiotic – Probiotics are live healthy bacteria that help keep your gut and digestive system in tip-top shape. They help to boost your immune system and improve digestive function, among other powerful health benefits.

Multi-vitamin – Multi-vitamin supplements are exactly what they sound like. They are a carefully blended source of vitamins and minerals that support the natural functions of your body.

Greens powder – Greens powders are a mix of potent antioxidants such as green tea extract, spirulina, and spinach powder. Anti-oxidants are used in your body to reduce free-radicals, which causes diseases like cancer, asthma, and diabetes.

Vitamin D3 – Vitamin D3 is produced naturally in the skin when it is exposed to sunlight and can be stored by the body for when it is needed. It supports the absorption of calcium which is used to strengthen bone, support your immune system and maintain muscle strength.

For testosterone support:

DHEA – DHEA is a supplement that supports natural hormone levels, including testosterone, that decreases as you age. Supplementing with DHEA is claimed to support your immune system, help maintain and build muscle and bone, and help slow the aging process.

Zinc/Magnesium – Both Zinc and Magnesium are micronutrients that are needed by your body for various functions, including testosterone production. Supplementing with Zinc and Magnesium will support your body’s natural testosterone production.

Fenugreek – Fenugreek is a medicinal herb that has been shown by research to decrease inflammation inside and outside the body. It has also been shown to increase testosterone levels and increase libido in men.

**We cover all of the preferred brands, dosages, and supplement timing in our Old School Muscle Program.

Step #3 – Know Which Foods to Avoid

When you're training and eating optimally, you really want to make sure your gains are improving the size and definition of your muscles, right?

To make sure you grow your muscles without adding fat, there will be certain foods you will want to avoid.

The foods to avoid will fall into categories, which I will explain below.

Refined Carbs – Refined carbs are basically anything that is made with white flour, so white bread, bagels, pretzels, doughnuts, sugary cereals, and other baked goods.

These types of Carbohydrates contain very little nutritional value (other than sheer calories) and very little fiber content. It is basically a plate of empty calories that do nothing for your body whatsoever.

Processed meats – Although some meats are essential to your diet, for protein intake, processed meats like sausages and packaged ham will hurt your ‘lean bulking’ efforts.

The high levels of calories, salt, and saturated fat make processed meats a food to avoid when you want solid gains.

Alcohol – As well as containing completely empty calories, there is another reason why alcohol should be minimal when you are working towards lean muscle gains.

Alcohol consumption increases your body’s demand for anti-oxidants, which limits the amount available to support muscle repair and regrowth. Alcohol (especially beer) also decreases testosterone levels, which makes muscle building very difficult.

“Healthy” on-the-go foods – We are bombarded daily with advertisements showing us “healthy” foods that we should be eating, like smoothies, fruit snacks, and granola bars.

Most of these so-called “healthy snacks” are nothing more than glorified candy bars – packed with extra sugar and fat that you don’t need.

This is just another reason to prepare your own meals in advance. If all you have to do is open the fridge and grab a healthy meal, you will be much less likely to reach for the junk food out of convenience.

Fried Food – This one may be obvious, but eating too many fried foods will pack on fat far faster than muscle – due to the massive calorie load and fat content.

A high-calorie diet with fried food will increase your body-fat levels, which will cover up any muscle that you have worked hard to gain. It will also increase the amount of fat inside your body, which can lead to health issues like diabetes, CHD, and atherosclerosis.

Step #4 – Stay Consistent with a Simple Diet Plan

As well as being consistent with your training plan, it is massively important to stay consistent with your diet plan too. As we have mentioned before, it has been suggested that nutrition is responsible for 80% of your muscle gains.

If that’s true, you can understand why it’s so important to stick to your plan, every day!

Using a plan like our ‘Old School Muscle’ program will make sure you can stick with it, knowing you are following a proven strategy for increasing muscle mass fast.

Stick to protein sources like organic chicken breast, grass-fed beef, lean turkey, wild salmon, sardines, venison, and eggs.

We cover how to shop for a muscle building diet inside our Old School Muscle program – along with all the best recipes and supplement protocols.

Our main aim with the Old School Muscle diet plan is to make it easy to follow and sustainable for the long term. We want you to be able to change your eating habits, so you can achieve whatever health and fitness goal you may have.

Once you complete the 8-week training program, you will have a choice to make. Will you continue to gain muscle size, or will you move to cutting fat further to get ‘shredded’?

Step #5 – Use Pre and Post-Exercise Nutrition

Pre-exercise nutrition will play a key part in making sure you have sufficient energy before you work out, so you can push your muscles without running out of energy first.

Your post-exercise nutrition is to make sure you re-energize yourself and set your muscles up properly to use all the nutrients in your food to increase your muscle size.

Pre-exercise:

Your pre-exercise nutrition is to fuel your body ready for the training ahead and to make sure that your blood sugar and glycogen levels are stable.

This will ensure that you can complete your training at the desired level without fatigue, or energy drop during it.

You should take in a low glycemic index (GI) Carbohydrate between 1 ½ to 2 hours before your training session, with some protein to stabilize your blood glucose levels.

Low glycemic index foods include: 

• Sweet potato, corn, yam, lima/butter beans, nuts, peas, legumes, and lentils
• Most fruits, non-starchy vegetables and carrots

Post-exercise:

Your post-exercise nutrition is used to replenish your glycogen stores that have been depleted throughout your training.

The usual rate that our glycogen stores can be replenished is approximately 5%.

After exercise, this is raised to 7% – 8% due to our glycogen synthesizing enzymes being extra active for the first 15 minutes following exercise and remaining more active for up to 2 hours after.

You should take in high to moderate GI Carbohydrate, combined with Protein, immediately after, or within 15 minutes of completing your workout.

The reason you should have Carbohydrate and Protein combined in your post-exercise meals is that this replenishes Glycogen stores more effectively.

Protein and Carbohydrate both stimulate the release of Insulin, enabling the synthesis of Glycogen from the available Glucose.

A good meal for this would be a post-exercise protein shake.

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on what to eat to gain muscle.

Are you ready to get toned and show the world the body you've always dreamed of? If you're looking for information on how to tone muscle, you may be surprised to learn that muscle toning is a myth.  The simple fact is that toning your muscles is about gaining shape and definition; not necessarily about bulking up.

In short, learning how to tone your muscle means discovering how to show the muscles you already have.

The less fat there is on your muscles, the more definition you'll have and the more ‘ripped’ you’ll look.

There are three simple options when deciding how to tone muscle:

1. Burn off the fat that covers your existing muscles
2. Increase the amount of muscle you have
3. A combination of 1 and 2

It’s important to note that option 3 is the most effective and desirable approach. This won’t just give you better muscle tone; it will improve your strength and your overall health and make you look fantastic.

Best Methods For Toning & Building Muscle

So the real secret for how to tone muscle is to burn fat and build more muscle. This is when you may want to take a look at our free muscle workout or even try out the Old School Muscle program.

These will certainly help you to build muscle. But unless you take look at cardio and diet, those muscles are not going to be visible.

Fortunately, it’s surprisingly easy to start the toning process. All you need to do is start lifting weights. At this point, you’ll be aware of many different rumors regarding the proper amount of weight to lift.

Of course, the exact amount you lift will depend on your current strength, but the key to building muscle is to lift heavy for fewer reps. You need to aim for 3 sets of 8 reps, with the last couple of reps being virtually impossible.

If you’re finding it easy to complete 8 reps, then you need to increase the weights. If your muscles aren't straining, then they won’t be getting the micro tears that cause them to grow.

It is important to note that spot fat reduction is not possible, but it is possible to target individual muscles. However, this is not the recommended approach if you want to discover how to tone muscle and have a well-defined body. You’ll need to do compound exercises, and you should avoid the machines in the gym.

Machines do have their place, but to start with, you should be using dumbbells or kettlebells. These will force you to maintain balance which works your core and increases your overall strength and stability.

Here are some great exercises to start the building muscle part of your toning:

Lower Body

As mentioned, you need to work all the muscles in your body in order. It’s a good idea to work on the lower body every other day, with the upper body on the alternating days. You can also give yourself one whole day off a week.

Dumbbell Squats

Check out this video to discover the correct form for dumbbell squats. The dumbbell squat will target your quads, hamstrings, glutes and all your lower back muscles.

Deadlifts

These are great for building a variety of muscles in your body, but, it is advisable to have a spotter. They can check you have the correct form and help you to push your limits without worrying about injuring yourself.

The deadlift will work your glutes, hamstrings, upper neck, middle neck, inner back muscles, (below your neck), and your lower back muscles. That’s pretty impressive!

Here’s another great video for the correct technique.

Calf Raises

You won’t be surprised to discover these work your calf muscles, increasing your stability.

Add a dumbbell to boost the rate of muscle growth when doing calf raises. It should be in the same hand as the calf you’re working on.

Here’s your guide to getting this exercise right.

Leg Curls

Next, you should add in a few leg curls to boost your hamstring strength; these will work your calves a little as well.

Weighted Lunges

The final lower body exercise is the weighted lunge. This is a standard lunge completed while holding a dumbbell or kettlebell in each hand. You’ll feel these in your glutes, hamstrings, quads, calf muscles, abs and your lower back.

This video will help you get started.

Upper Body

Having a strong lower body will help to improve your ability to complete the upper body exercises. Here’s a suggestion regarding which exercises you should be doing:

Dumbbell Bench Press

This is a great one to start with as it works your pecs, deltoids, (shoulder muscles), triceps, biceps, your back muscles and it actually uses your quads as well.

All you need is a bench and two dumbbells! Here’s the definitive guide to getting you started.

Overhead Press

The overhead press works your upper chest, traps, shoulders, biceps, and triceps. This can be hard work, but it’s worth it!

This guide will help you to get it right.

Bent Over Row – Pull Exercise

Again you’ll be targeting your upper back, the outer shoulder, your forearms, biceps, spinal erectors, hamstrings, and even your glutes.

That’s quite an impressive array of muscles in just one exercise. Get your technique right with this guide.

Tricep Pushdowns

This exercise will work your elbow extension which is essential for improving strength and grip in your arms. It will also strengthen your triceps, forearms and your lats.

It’s important to do this exercise, although it targets fewer muscles because the triceps are often overlooked in other exercises but are essential to the strength of your arms.

Here’s another guide to help you.

Lateral Raises

This is difficult, and you’ll probably need to use a lower weight dumbbell to complete it properly. But, it will strengthen your shoulders and the top parts of your arms and back. It’s worth preserving with if you want a toned body.

Pull-Ups

This is one of the few exercises that doesn’t use dumbbells, although, you can add a welted belt or jacket to increase the resistance. You’ll feel the burn and see the improvement in your shoulders, triceps, biceps and your core.

Here’s how to do one properly.

With all these exercises you should be aiming to do 3 sets of 6-8 reps for each exercise. If you can manage this, you need to be increasing the weights you’re using. If you can’t then keep going until you can, that’s progression!

Squeezing Grip

It’s worth noting that squeezing your grip tight on the dumbbells or kettlebells will increase the engagement of your muscles. In short, it won’t just improve your grip; it will actually increase muscle strength.

Push Your Limits

You should also be prepared to work to exhaustion every time.

If you can successfully complete 3 sets of 6-8 reps, then you need to increase the weight you are using. If you don’t, you won’t be pushing your muscles hard enough, and they won’t grow like you want them to.

Pack in the Protein

Consuming enough protein when discovering how to tone muscle is essential.

Protein is an important compound for your body. It facilitates a process known as protein synthesis.

Having protein readily available encourages the muscles to heal and repair, growing bigger in the process.

Sleep & Recovery

It’s important not to underestimate the power of sleep.

When you rest, your body has the opportunity to repair muscles and balance hormones, which encourages the reduction of appetite and the production of testosterone.

Both of these hormones are essential to your health and ability to build/tone muscle.

Add-In Cardio

By now you should have started the above exercises to build the muscle you have. This will ensure it looks fantastic when you lose the body fat. However, there are only two ways to lose body fat; eat fewer calories than your maintenance amount, or exercise more.

Considering you’re trying to build muscle, reducing your calorific intake is not the best suggestion. Instead, you need to look at your current diet and improve it.

This means adopting the perfect plate approach to food and considering preparing your food in advance. This will help you to stay on track and ensure you have healthy food to eat, even when you've had a very stressful day.

Now is also a good time to start thinking about intermittent fasting. This is when you eat just 500 calories on two separate days per week and eat healthily the rest of the week. The idea is that this will reduce your calorie count, helping your body to burn more fat and show your muscles better.

Cardio is also a great way to burn fat; you can run, cycle, swim, or even take the dog for a long, fast walk. Cardio burns more calories, if you’re not consuming enough, then your body will be forced to take these from your fat stores instead.

As you should remember, the lower your body fat percentage, the better the definition, (or tone), of your muscles.

Time For Personal Assessment

Before you dive into the exercises and start amending your eating habits, it’s important to take a moment to consider your own goals and fitness levels.

You are unique. The results you want for your body will be different from your best friend, neighbor or the fitness model in your favorite magazines. While it is possible to define your progress by measurements such as waist, bicep size or even the circumference of your chest; these are physical and objective measurements.

You should focus on setting subjective measurements for your fitness levels and how defined you want your muscles to be. This means looking in the mirror and taking photos of your body on a regular basis. Once you have reached a body that you like the look of you will have reached your goal.

That doesn't mean you can’t continue with your healthy regime; in fact, it’s a good idea to in order to retain your new look. You may find it helpful to collect a few pictures together of what you would like your toned body to look like. You’ll then be able to assess your own picture against these images on a weekly or fortnightly basis. Remember to keep your photos as they’ll show you the progress you've made, even if the scales don’t show you losing weight.

Personal assessment simply means establishing what body you have, what you would like it to be and monitoring your own progress. Providing you believe in yourself you can transform your body, get toned and improve your self-confidence.

The Benefits Of Toning Muscles

The most important benefit of toned muscles is that you have less fat and more muscle on your body.

Muscle burns 5 times the number of calories that fat does, even though the two compounds weigh exactly the same.

In short, discovering how to tone your muscles will increase the number of calories you burn and will give you the definition you seek. As an added boost, the increase in calories burned will boost your metabolic rate and increase your energy levels.

But, that’s not all toning your muscles can do! Learning how to tone muscle and implementing the techniques described will help to lower your resting heart rate, reduce your risk of type 2 diabetes, increase good cholesterol in your blood, boost your physical strength and that of your immune system, help you stay focused and mentally balanced, and improve your overall posture and balance.

Increased muscle strength has also been linked with a reduction in the risk of osteoporosis.

Ready To Learn How To Tone Muscle?

In short, you need to start looking at what you eat and considering adding intermittent fasting into your daily food plans. By simply lowering your calorie intake you can burn body fat and generate a toned body as your muscles become more defined.

However, to gain a fantastic toned body, you need to build muscles as well, using the exercises described above and the free 24-minute workout. You can also try the Old School Muscle workout; as good as the above exercises are, a little variety goes a long way!

Don’t forget your friends at the Fit Father Project are here to help and support you all the way, many other men have taken or are on the same journey as you. Talking to them will help you learn how to tone muscle and, to feel inspired and stay motivated.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to tone muscle.

If you’re hoping to build muscle, then you need to be prepared to exercise and eat healthily. This means adopting a solid workout routine and eating plan. The best protein powder for building muscle will supplement your efforts and enhance your gains.

The problem is that it seems impossible to choose the best protein powder, with so many different ones available on the market.

Fortunately, the Fit Father Project is here to help you understand the differences and choose the right one for your situation.

The Role of Protein in Building Muscle

There are in excess of 600 muscles in your body. Each one has a purpose, whether it is pumping blood throughout the body, maintaining balance, or helping you to lift something. It’s important to note that while a muscle can pull a bone, it can’t push it back into its original position.

To deal with this, you have flexors and extensors; these pull in opposite directions allowing you to move your bone. The flexor muscle contracts as the extensor relaxes ensuring your joint can bend. The reverse happens to straighten the joint and return your bone to its original position.

When you eat protein, your body will convert this protein into amino acids. These are then used as building blocks to help your muscle grow stronger. It's also worth mentioning that protein is a great way to help you lose weight.

The best time to consume protein is actually straight after a workout, but you should balance your protein consumption with an equal amount of carbohydrates.

Carbohydrates will temporarily boost your insulin levels which will allow your muscles to absorb more amino acids, increasing their growth rate.

Forms Of Protein Powder

There are actually three main forms of protein powder:

1. Concentrates

These are created by applying heat and acid or enzymes to whole food. The result is a powder that is between 60 and 80% protein with the rest of the powder being fat and carbs.

2. Isolates

This takes the concentrate process one step further. After the heat and acid/enzymes have been applied to whole foods, the powder is filtered to make a more concentrated protein powder. This should be between 90 and 95% protein.

3. Hydrolysates

This protein is created by a process that heats the isolate powder again with acid or enzymes. The additional heat treatment breaks the bonds between the amino acids making it easier for your body to absorb this powerful supplement.

It is worth noting that hydrolysates have been shown to increase insulin levels the most which will improve your muscle growth after exercise.

Types of Protein Powder

There are several different types of protein powder; all of which can help you build and maintain a healthy body:

Protein 1 – Whey

Whey protein is undeniably one of the best protein powders for building muscle. Whey is made from milk, or more accurately, the liquid that appears when separating curds during the creation of cheese.

It is worth noting that whey protein in the concentrate form will have lactose, which makes it unsuitable if you are lactose intolerant.

Fortunately, thanks to the further processing the isolate has very little lactose.

Whey powder is digested very quickly by your body and studies show that it is very effective at building muscle and help you to recover after exercise.

Protein 2 – Soy

You won’t be surprised to find that this protein is made from soybeans. It can be purchased in both isolate and concentrate forms.  Because soy protein is made from a vegetable, it can be a good option for vegetarians.

It is worth noting that this is generally the least expensive type of protein supplement and the closest vegetarian option to whey protein.

Protein 3 – Pea

Pea protein is another great option if you are a vegetarian, vegan, or have a sensitivity to dairy. It is actually made from yellow split peas which hava almost all the amino acids your body needs.

Pea protein is generally absorbed slower than whey protein. Research suggests that it can be as effective as whey, but more studies are needed to confirm these findings.

Protein 4 – Casein

Casein protein is another dairy derived protein. However, because it forms a gel when it hits your stomach acid, it will be absorbed much more slowly than whey protein.

If used as part of your daily diet then this can help feed your muscles and ensure you feel fuller for longer. However, if you’re looking to build and repair muscles after a workout, you need to stick to whey. The higher absorption rate will benefit your muscles more.

Protein 5 – Hemp

When you hear the word ‘hemp,’ you may think of marijuana. Fortunately, this is only a relative of the mind-altering drug.

It is easy for your body to digest and entirely suitable for vegetarians. However, it is not as complete a protein as many of the other options available as it is missing amino acids lysine and leucine.

Hemp protein is high in omega-3 fatty acids which are great for your body.

Protein 6 – Brown Rice

Brown rice protein is not a new supplement. It has been available for many years, but research currently suggests that it is not as effective as whey protein. This is because it is very low in lysine making it an incomplete protein.

It is worth noting that some supplements will combine two or more of the above ingredients. These are generally the plant-based varieties which tend to digest slower. Unfortunately, this makes them less effective than the animal-based protein supplements; such as whey protein.

Including the Best Protein Powder for Building Muscle

Adding the best protein powder for building muscle to your diet will help you to achieve your muscle building goals. Of course, this needs to be coupled with a good muscle building workout.

Adding any type of protein powder will help your muscles to repair faster and grow quicker. But research still shows that whey protein is generally the best protein powder for muscle building.

Whether your goal is to lose fat or build muscle, we have a program that can help.  Join the thousands of other men who have found success using the Fit Father methods. Click the banner below to get started today.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Many famous athletes follow strict diets to build muscle as a vegan, including pro wrestler Austin Aries, Philadelphia 76ers guard J.J. Redick, professional bodybuilder Torre Washington, and numerous NFL players. Tom Brady follows a diet that’s almost entirely plant-based as well.

Just because you choose a plant-based vegan diet doesn't mean muscle building is out of reach.

As long as you take in plenty of total calories, protein, and other essential nutrients you'll maximize muscle gains just as well as non-vegan dieters.

You may even feel better and reduce chronic disease risks once you eliminate animal foods from your diet entirely.

How to Build Muscle as a Vegan: What is a Vegan Diet?

A vegan diet consists of only plant-based foods, such as:

• Fruits
• Vegetables
• Legumes
• Tofu
• Seitan
• Whole grains
• Nuts
• Seeds
• Oils
• Plant-based dairy alternatives

Vegan diets lack meat, poultry, fish, seafood, eggs, dairy foods, and any food products containing animal-based foods as ingredients. This includes many types of broth and most gelatins.

Building muscle as a vegan isn't as difficult as it may seem, if you have the right knowledge about diet planning, muscle building exercises, and which dietary supplements to have on hand.

How to Build Muscle as a Vegan: The Health Benefits of Vegan Dieting

Switching to a plant-based vegan diet can add years to your life. Based on numerous studies, the health benefits of following a vegan diet are endless and include:

• A lower body mass index
• A lower risk of overweight and obesity
• Lower total cholesterol
• Lower LDL (bad) cholesterol
• Better blood glucose control
• A reduced risk for heart disease death
• A lower risk of cancer

Why does becoming a vegan dieter improve your health you might be wondering? Eating processed meats and red meat (when eaten in excess) increases your risk for cancer. The American Institute for Cancer Research (AICR) reports that eating more than 18 ounces of red meat ( such as beef, pork, and lamb) per week increase your risk of cancer.

The AICR also says that eating any amount of processed meat regularly boosts your risk of developing colorectal and stomach cancers. Examples of processed meat include deli meats, ham, hot dogs, bacon, and other meats that have been cured, salted, smoked, or contain preservatives added during processing.

Protein-rich high-fat meats and full-fat dairy foods are also high in saturated fat, which increases your risk for high cholesterol and heart disease when eaten in excess. Vegan dieters also tend to weigh less than meat eaters, according to a 2016 review published in the Journal of General Internal Medicine.

Red meat is an excellent source of protein, but believe it or not, you can fulfill all of your body’s protein requirements for muscle building with plant protein sources when following a vegan diet.

How to Build Muscle as a Vegan: The Complications of a Vegan Diet and How to Overcome Them

Vegan dieting puts you at risk of developing nutrient deficiencies if your daily menus aren’t well-balanced and carefully planned. According to a 2017 review in the Journal of the International Society of Sports Nutrition,  vegan athletes may have a more difficult time meeting the following requirements for nutrients commonly found in animal foods:

• Protein
• Vitamin B12
• Iron
• Zinc
• Iodine
• Calcium
• Vitamin D
• Omega 3s DHA and EPA

When following a plant-based diet, it’s important to consume all the essential amino acids needed for muscle building within the body. Some plant-based foods contain all essential amino acids which are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Most plant-based foods contain just some of the essential amino acids, which is why getting a good balance of protein from varied plant-based sources is important.

Mixing and matching different plant proteins, such as legumes with whole grains, ensures your body gets what it needs to stay healthy and strong. Don't worry about getting just the right balance at each meal, as what you eat over the course of a day is most important.

The good news is that while meeting protein and other essential nutrient needs might be more challenging when following a vegan diet,

It IS POSSIBLE to build muscle as a vegan dieter when using a carefully planned, well-balanced menus and taking dietary supplements as needed to ensure essential nutrient needs are met.

How to Build Muscle as a Vegan: Nutrient Recommendations

To maximize muscle strength and size when training for muscle building, make sure you get plenty of the following essential nutrients that are particularly important when following a vegan diet, such as:

Protein Requirements

Make sure to get protein from a variety of plant-based sources to ensure you’re consuming all the essential amino acids your body requires for muscle building.

The International Society of Sports Nutrition position stand and recommendations from a 2017 review published by the same source regarding protein for vegan athletes training for muscle building is:

1. Consume about 0.8 – 1 gram of protein per pound (up to 1.2 grams per pound for weight loss) of body weight daily
2. Consume about 20 – 40 grams of protein at each meal
3. Ensure a balanced array of essential amino acids
4. Ingest protein every 3 – 4 hours throughout the day
5. Use protein supplements as needed to meet daily protein needs
6. Ensure adequate leucine (an essential amino acid) consumption during each meal
7. Consume all essential amino acids to promote muscle building

Plant sources of leucine, a muscle-building amino acid, include:

• Soy milk
• Tofu
• Tempeh
• Pumpkin seeds
• Legumes
• Seitan

Numerous plant-based foods can help you reach daily protein needs for muscle building, such as:

• 1 scoop of plant protein powder (soy, pea, brown rice, flaxseed, etc.): 25 grams
• 3 ounces of seitan: 21 grams
• 3 ounces of tempeh: 16 grams
• 1/2 cup of cooked lentils or pinto, black, or other beans: 8 – 11 grams
• 1 cup of protein-fortified almond milk: 10 grams
• 1 vegan veggie burger: 9 – 10 grams
• 3 ounces of tofu: 9 – 10 grams
• 1/2 cup of cooked edamame: 8 – 9 grams
• 1 cup of soy milk: 8 grams
• 1 ounce of nuts or seeds: 6 – 9 grams
• 1 meatless (vegan) sausage patty or sausage link: 5 – 8 grams
• 2 tablespoons of nut butter: 7 grams
• 1 container of plain soy yogurt: 6 grams
• 1/2 cup of cooked quinoa: 4 – 6 grams
• 1/2 cup cooked of green peas: 4 grams
• 1 strip of meatless (vegan) bacon: 1 gram

Other Important Essential Nutrients for Vegan Dieters

In addition to getting plenty of protein from a variety of plant-based sources, it’s important to consume foods rich in the other essential nutrients vegan diets may be deficient in, such as:

 

How to Build Muscle as a Vegan: Planning Plant-Based Vegan Menus

The Dietary Guidelines for Americans 2020 suggest active men over 40 need about 2,800 calories a day. If you’re seeking weight gain during muscle building, you may need closer to 3,000 calories (or more) each day.

When planning vegan menus, use the following meal planning guidelines provided by a 2017 review published in the Journal of Geriatric Cardiology:

1. Fill half of each plate with fruits and vegetables
2. Eat 2 – 4 servings of fruit daily
3. Eat 2 – 3 servings of legumes each day
4. Eat at least 2 – 3 servings of leafy green vegetables daily
5. Eat 1 – 2 ounces of nuts each day
6. Eat 1 – 3 tablespoons of seeds daily
7. Drink 2 – 3 servings of fortified plant milks (or soy yogurt) each day
8. Flavor foods with herbs and spices

Be sure to include a healthy fat at each meal, such as:

• Avocados
• Nuts
• Seeds
• Nut butter
• Olives
• Plant-based oils

Eat 0.2 – 0.7 grams of fat per pound of body weight daily, suggest researchers who conducted the 2017 review published in the Journal of the International Society of Sports Nutrition.

How to Build Muscle as a Vegan: Sample Healthy Vegan Menus for Muscle Building

The following is a sample healthy menu for vegan dieters seeking lean muscle gains:

Breakfast

• ¼ plate of meatless bacon, meatless sausage, seitan, or scrambled tofu
• ½ plate of fruit
• ¼ plate of oatmeal topped with sliced almonds or walnuts
• 1 cup of protein fortified almond milk or soy milk

Morning Snack

A protein shake made with:

• Plant-based protein powder
• Plant-based milk
• A banana or other fruit
• Nut butter
• Ice

Lunch

• ¼ plate of leafy green vegetables with an oil-based dressing
• ¼ plate of peas or cooked legumes
• ¼ plate of quinoa or corn
• ¼ plate of seasoned seitan with olive oil

OR

• A veggie burger topped with tomatoes and avocados on whole-grain bread
• ¼ plate of leafy greens with an oil-based dressing
• ¼ plate of lentils or other legumes

Afternoon Snack

• Bananas or apples with nut butter

OR

• Fruit, nuts, and popcorn or pretzels

OR

• Hummus with pita bread or pita chips

Dinner

Stir fry containing:

• ¼ plate of tofu or seitan strips
• ¼ plate of grilled vegetables in vegetable oil
• ¼ plate of black beans
• ¼ plate of brown rice
• Seasonings

OR

• Vegan chili made with seitan crumbles, olives, black beans, pinto beans, and other vegetables

OR

• Seitan crumbles with pinto beans, grilled bell peppers, avocado, and salsa or tomatoes on a whole-grain tortilla

Bedtime Snack

A protein shake made with:

• Plant-based protein powder
• Plant-based milk
• A banana or other fruit
• Nut butter
• Ice

The most important part about planning vegan menus is to switch up the veggies, grains, and proteins you eat regularly to get a good mix of the essential amino acids your body requires for muscle building.

How to Build Muscle as a Vegan: Choosing the Right Dietary Supplements

When following a vegan diet, take dietary supplements to help prevent nutrient deficiencies and maximize muscle building. Take the following supplements to meet daily nutritional needs and enhance workouts when muscle building is your goal:

• Soy, pea, hemp, or rice protein powder (or plant protein powder blends)
• Vegan algae DHA/EPA supplements
• Iron supplements
• Zinc supplements
• Vitamin B12 supplements
• Calcium supplements
• Iodine supplements
• Vitamin D supplements
• Vegan creatine monohydrate supplements
• Vegan BCAA (branched-chain amino acid) supplements
• Vegan leucine supplements
• Vegan L-glutamine supplements
• Vegan DHEA (dehydroepiandrosterone) supplements

When shopping around for vegan dietary supplements for muscle building be sure the supplements you choose are indeed vegan, as many protein, amino acid, and creatine monohydrate supplements contain ingredients from animal sources. Check the product label and ingredient list to know for sure.

Instead of taking individual vitamin and mineral supplements, look for multivitamin supplements for men containing the recommended dietary allowance (RDA) for iron, zinc, vitamin B12, calcium, iodine, and vitamin D.

How to Build Muscle as a Vegan: Beginning a New Muscle Building Program

In addition to eating a good balance of plant-based protein foods and getting plenty of sleep each night, completing muscle-building workouts regularly is the best way to pack on lean muscle mass. Try the Fit Father Project free muscle building workout when you first begin a new muscle building program. Work out most days of the week for best results, and train each major muscle group at least two times weekly.

Sign up for the Fit Father Project Old School Muscle program to continue on with your journey, maximize muscle mass gains, and receive the workouts required to produce real results.

Aim to gain about 1/2 pound of muscle each week by increasing your energy intake by about 300 calories a day. Once you begin a vegan meal plan, check in with your doctor periodically to be sure you’re not deficient in any essential nutrients. A simple blood test can determine this. If you are, additional nutritional supplements may be necessary.

Once you've reached muscle building goals, sign up for the Fit Father Project for Life (FF4L) program to receive the motivational support, workouts for men over 40, and diet advice needed to maintain a healthy lifestyle and physique for life so you can be there for your family when they need you the most.

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

At Fit Father Project, Dr. Anthony Balduzzi knows what it takes to build muscle, eat right, and live a healthy lifestyle so you look and feel better about yourself. He founded an online health and fitness community called Fit Father Project to help busy fathers over 40 achieve and maintain the healthy, fit, fulfilling lives they deserve.

Dr. Anthony holds a Bachelor of Arts degree in psychology and secondary degrees in nutrition and Italian. He received his medical degree as a naturopathic physician at Southwest College of Naturopathic Medicine in Arizona.

He’s published research in prestigious medical journals for his work in nutrition, metabolism, and muscle gain. Dr. Balduzzi is also a national champion bodybuilder. He developed the Fit Father Project to help men of all ages, especially men over 40, achieve the health and physique they desire.

Sign up for the Fit Father Project today to get the muscle building results you’ve dreamed of. Subscribe to our YouTube channel to receive free workouts and tutorials explaining how to complete the muscle building exercises below.

Set Muscle Building Workout Routine Goals

Before you begin a muscle building workout routine, set goals. Your individualized goals might include:

• Weight loss plus muscle gains
• Total body muscle gains
• A leaner body/fat loss
• Weight gain
• Bigger arms
• Bigger legs
• A smaller waistline
• Lower blood pressure
• Reduced cholesterol
• Better blood sugar control

Set goals that are attainable and measurable, and choose a timeline needed to meet each goal. If you desire weight loss, aim to lose 1 to 2 pounds per week until you reach your goal weight. If muscle gain is your goal, try to gain 1/2 to 1 pound of lean mass weekly.

When you desire muscle growth, the American College of Sports Medicine (ACSM) recommends the following sets and reps schedule:

• 1 to 3 sets of 8 to 12 reps for beginners and intermediate-level athletes
• 3 to 6 sets of 1 to 12 reps for more advanced athletes

As a rule, aim to complete at least 3 sets of 6 to 12 reps (choose lower reps if you’re lifting heavier weights), and work all major muscle groups at least one to two times weekly.

Sample Muscle Building Workout Routine

Building muscle mass for men over 40 isn’t as complicated as it may seem and doesn’t take up hours of your time. Simply eat healthy foods and complete at least 30 minutes of strength training most days of the week.

A sample muscle building workout routine for men includes the following:

Monday: Lower Body/Back Workout

1.Barbell Deadlifts: 3 to 5 sets of 6 to 12 reps

Bend down to pick your barbell. Keep your arms straight and slowly move into a standing position by bending at your waist and repeat.

2. Barbell Front Squats: 3 to 5 sets of 6 to 12 reps

Place the barbell near your chest in front of your body instead of behind your neck. Slowly squat down until your thighs are about parallel with the floor and stand back up to complete the squat.

3. Barbell Lunges: 3 to 5 sets of 6 to 12 reps

Rest your barbell on your shoulders behind your neck. Lunge forward with your right leg until your left knee almost touches the ground. Get back into a standing position, lunge forward with your left leg, and alternate legs.

4. Barbell Rows: 3 to 5 sets of 6 to 12 reps

Bend over slightly and hold your barbell out in front of your body. Slowly bring the barbell up toward your belly button and back down. Repeat the exercise.

5. Rear Deltoid Flys: 3 to 5 sets of 6 to 12 reps

Grab some dumbbells. Bend over until your back is about parallel with the floor. Your arms should hang down toward the floor. Stay in a bent-over position, and slowly lift your arms up and away from each other until they are parallel with the floor. Lower your arms back down and repeat.

6. Barbell Calf Raises: 3 to 5 sets of 15 to 20 reps

Rest your barbell behind your neck on your shoulders, and slowly lift your body up and back down using your calf muscles.

Optional Cardiovascular Exercise to Burn Fat (20 minutes): cycling, walking uphill, rowing, stair climbing, jogging OR cardio circuits between muscle building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc. between each set.

Tuesday: Chest/Ab Workout

1.Dumbbell Chest Press: 3 to 5 sets of 6 to 12 reps

Hold dumbbells and lie flat on your back on a weight bench. Keep your weights near your chest, and slowly lift the dumbbells up toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.

2. Dumbbell Incline Chest Press: 3 to 5 sets of 6 to 12 reps

Change your weight bench to a seated inclined bench. While in an inclined position, complete the same motion you did with a traditional dumbbell press. Hold dumbbells at your chest and slowly lift them toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.

3. Push-Ups: 3 to 5 sets of 15 to 20 reps

Get into a plank position. Slowly lower your body down until your face almost touches the floor and push back up into a plank position.

Alternate between wide grip and close grip push-ups to change things up a bit. When you become more advanced, try plyo push-ups by clapping your hands together in the air at the height of each push-up.

4. Dumbbell Flys: 3 to 5 sets of 6 to 12 reps

Lie flat on your back on a weight bench. Extend your arms out on each side of your body, so they are perpendicular to the rest of your body (form a “T” shape). Keep your arms straight and bring the dumbbells up toward the ceiling until they almost touch. Lower the weights back down and repeat.

5. Body Saw Planks: 30 to 60 seconds

Get into a plank position and slowly move your body forward and backward in saw-like motion.

6. Lying Leg Raises: 30 to 60 seconds

Use a weight bench or lie flat on the floor. Lift your legs up into a 90-degree angle from the floor. Slowly lower your legs down until they almost touch the floor (or until they are slightly lower than your weight bench). Repeat this up-and-down motion continuously.

7. Mountain Climbers: 30 to 60 seconds

Get into a plank position once again. Bring each knee forward, one at a time, toward your elbows in a quick motion.

8. Shoulder Touch Planks: 30 to 60 seconds

Remain in a plank position and touch your left shoulder with your right hand. Then touch your right shoulder with your left hand and repeat.

Optional Cardiovascular Exercise to Burn Fat (20 minutes): cycling, walking uphill, rowing, stair climbing, jogging OR cardio circuits between muscle building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc. between each set.

Wednesday: Cardio, HIIT, Plyometrics, (OR REST)

Choose continuous cardiovascular exercise, high intensity interval training (HIIT), or a plyometrics circuit to burn excess fat. Add an ab workout of your choice as well.

You can choose yoga or Pilates instead if you prefer, or a rest day if you’re tight on time or just beginning a new muscle building workout routine.

Thursday: Lower Body/Shoulder Workout

1.Step-Ups: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps for each leg

Hold dumbbell weights or use your own body weight as resistance. Step up onto a plyometrics box or bench, and step back down. Repeat with the same leg, or choose alternating step-ups.

2. Jump Squats: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps

Use your own body weight or hold dumbbells as resistance. At the height of each squat, jump up into the air and return to a squat position. Complete wide stance or narrow stance squat jumps (or alternate between the two).

3. Squat to Press: 3 to 5 sets of 6 to 12 reps

Hold dumbbells near your shoulders and squat down until your thighs are about parallel with the floor. Stand back up and at the height of each squat, complete a dumbbell shoulder press and repeat.

4. Kettle Bell Swings: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps

Hold a kettlebell with your arms handing down in front of you, and slightly squat down. When you stand back up, keep your arms straight and swing the kettlebell toward the ceiling as fast as you can and repeat. Squat down further to really make your legs and glutes burn.

5. Dumbbell Lateral Raises: 3 to 5 sets of 6 to 12 reps

Stand up straight with your arms down at your sides. Keep your arms straight and lift them out away from each other (away from your midsection) until your arms are parallel with the floor (and form a “T” shape with the rest of your body) and repeat. To change things up, bend over slightly instead of standing up straight while doing lateral raises.

Optional Cardiovascular Exercise to Burn Fat (20 minutes): cycling, walking uphill, rowing, stair climbing, jogging OR cardio circuits between muscle building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc. between each set.

Friday: Arm/Abs Workout

1. Standing Barbell Curls: 3 to 5 sets of 6 to 12 reps

Stand up and keep your elbows close to your body. Slowly lift a barbell up toward your shoulders using your biceps and repeat. If you don’t have a barbell, try dumbbell biceps curls instead.

2. Dumbbell Hammer Curls: 3 to 5 sets of 6 to 12 reps for each arm

While standing, slowly curl dumbbells up and across your body using your biceps and repeat.

3. Medicine Ball Triceps Push-ups: 3 to 5 sets of 15 to 20 reps

Place your hands on a medicine ball and complete push-ups, focusing on your triceps.

4. Dumbbell Triceps Kickbacks: 3 to 5 sets of 6 to 12 reps

Begin in a standing position. Bend over until your back is about parallel with the floor. Keep your upper arms in line with your back and don’t move them. Using your triceps, slowly lift your weights up toward the ceiling until your forearms are in line with your upper arms and repeat.

5. Overhead Triceps Extensions: 3 to 5 sets of 6 to 12 reps for each arm

Sit on a weight bench or stand up. Extend your arm to lift a dumbbell above your head. Slowly lower the weight down behind your head as low as you can and repeat the exercise.

6. Dumbbell Skull Crushers: 3 to 5 sets of 6 to 12 reps

Use a weight bench and dumbbells during this exercise. Using your triceps, lift your weights overhead simultaneously. Slowly lower the weights down to your ears and repeat.

7. Exercise Ball Leg Raises: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps

Instead of doing traditional leg raises on a weight bench or the floor, place an exercise ball between your knees while completing each leg raise.

8. Plank Jacks: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps

Get into a plank position. Keep your legs straight and spread your feet apart and back together continuously. If you’re more advanced, spread your hands apart and back together at the same time.

9. Ab Wheel Exercises: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps

Complete abdominal exercises using an ab wheel, or simply do traditional sit-ups if you don’t have an ab wheel handy.

Optional Cardiovascular Exercise to Burn Fat (20 minutes): cycling, walking uphill, rowing, stair climbing, jogging OR cardio circuits between muscle building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc. between each set.

Saturday: Cardio, HIIT, or Plyometrics

Complete continuous cardio, HIIT, or a plyometrics workout. Add ab exercises of your choice.

Sunday: REST or complete low-intensity cardio (yard work, walking, etc.)

Don’t Forget a Healthy Diet

What you eat is just as important as which muscle building workout routine you choose.

If weight gain is your goal, aim to eat 300 to 500 extra calories each day. If you desire weight loss, eat about 500 to 750 fewer calories than your usual intake.

Regardless of your body weight goals, when completing a muscle building workout routine aim to:

• Eat often (every few hours or so)
• Eat about 1 gram of protein for each pound of your body weight
• Fill half your plate with fruits and veggies
• Fill half your plate with proteins and fiber-rich starches
• Drink about 16 cups of water daily
• Sleep at least 7 hours each night.

Healthy sources of protein, carbs, and fat to choose from include:

Proteins: protein shakes, lean meats, fish, poultry, seafood, eggs, tofu, low-fat dairy foods (non-fat Greek yogurt or low-fat cottage cheese, for example), nuts, and seeds.

Carbohydrates: wild rice, brown rice, quinoa, whole-grain pasta, oatmeal, corn, sweet potatoes, peas, dried beans, other legumes, vegetables, fruits, nuts, seeds, and low-fat milk.

Healthy Fats: plant-based oils, fish oil, fatty fish (salmon or tuna), avocadoes, nuts, seeds, nut butters, and olives.

If prefer more specific meal plans, sign up for the Fit Father Project’s free 1-day meal plan to get started. This healthy eating plan gives you a base for what to consume during your muscle building workout routine. You’ll then be able to build your own menus over time.

When weight gain is your goal, pack some high-calorie items into meals and snacks. For example:

• Drink protein shakes between meals
• Snack on nuts, seeds, cheeses, and dried fruit
• Add avocados, cheese, nuts, or seeds to salads and soups
• Cook with extra plant-based oils
• Eat fatty fish (tuna and salmon)
• Top fruit and toast with nut butter
• Add nut butter to protein shakes

Regardless of your body weight goals, avoid: sugary drinks, sweets, pastries, white rice, white bread, other processed grains, fried foods, processed snack foods, processed meats, and baked goods.

Starting a New Muscle Building Workout Routine

The best way to get started with a new muscle building workout routine for busy men over 40 is to try the FFP free 24-minute workout and sign up for Fit Father Project’s Old School Muscle program to lean out and build mass regardless of age.

Even into your 50s, 60s, 70s and beyond you’ll build and maintain lean mass using research-backed principals in the Old School Muscle Program. You don’t have to spend hours in the gym to pack on muscle. Simply:

• Follow the Old School Muscle program
• Eat right
• Get enough sleep
• Avoid unhealthy habits

For best results change up your workouts often, eat plenty of protein, and don’t forget to relax on your days off! You’ll be happier and healthier, so you can enjoy much needed time with family and friends.

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.