You need to pack on muscle and stay that way. Packing on muscle is only possible with a good workout plan, proper rest, and a proper diet. When you are new to weight training, starting with free weights is a good idea.

Challenge yourself to get fit. When you are comfortable doing sit-ups, crunches, and pull-ups you are ready to move on to weights since you can lift your own weight. Do at least 30 minutes of exercise each day.

Lifting barbells is the best way to start lifting heavy. The more you lift the more you stress the muscle and the faster it will grow. Free weights give you more range of movement.

For working out on your own, the machines are the best way to go. Make sure you learn how to do the exercises properly. You can mix it up and do free weights and the machines.

Free weights use more muscles than the machines and you do not have to wait to use them if you have your own. You can build your own gym at home with free weights. Set goals with your strength building.

Proper rest means allowing at least 24 hours between workouts. Get up to eight hours of sleep if you can. It is during rest that muscles grow. You have to have adequate rest periods.

Pay special attention to your diet. Weight lifters usually break down their diet into 40 percent protein, 40 percent carbohydrates, and 20 percent fat. You need to eat sufficient calories to build muscle.

Good sources of protein come from fish, poultry, egg whites, and cuts of lean meat. Good sources of carbohydrates come from whole grains, fruits, and vegetable. Your fats should come from “good fats” which include flaxseed oil, walnuts, olives, olive oil, sunflower seeds, and sunflower oil.

Follow this type of program and you will reach your fitness goals. You can build a strong lean body with the proper diet, proper workout, and proper rest. Measure and weigh yourself weekly to keep track of your progress.