For the foods that you should avoid, bread and sugar are the biggest. The body uses these and turns them in glucose which the body stores as fat.

When working out you should start with low reps and high weight to build muscle the fastest. You need to also give your muscles a break, at least one day before working out again. What you could do is work your upper body out one day, and then the lower body then next.

Alcohol can cover your abs with a layer of fat and interfere with hormones that help build muscle. Testosterone levels also decrease when drinking regularly which helps build muscle mass.

For the foods that you should avoid, bread and sugar are the biggest. The body uses these and turns them in glucose which the body stores as fat.

Eating food at the right time of day is very important, along with the right kind of food. Protein is one of the most important things for gaining muscle. Your muscles use and need protein to grow. Be sure to maximize your protein consumption. When you finish your workout try to get about 50 grams of protein.

For the foods that you should avoid, bread and sugar are the biggest. The body uses these and turns them in glucose which the body stores as fat.

Alcohol can cover your abs with a layer of fat and interfere with hormones that help build muscle. Testosterone levels also decrease when drinking regularly which helps build muscle mass.

Smoking and Drinking alcohol slows down the growth of muscles. Smoking sabotages your strength training. It puts carbon monoxide in your system and prevents oxygen in which your muscles use for energy.

Now if you want to gain lean muscle and have that awesome looking swimmers body, think about swimming, pulling ropes, putting yourself through regular strenuous work outs. Using low weight and high reps will give you this look. Eventually your body will get to the point you want it to be at.

Good luck on your muscle building endeavors and remember, Eat and live healthy!