Follow these 4 step workout routines to build muscle mass, in less time and without using dietary supplements & pharmaceuticals. To have a musccular and ripped body.

The 1st Step Lift weights the least three to four times per week. The purpose is to stimulate your muscles with resistance,

Muscles grow bigger & you avoid the stress that occurs. After training, your muscle need rest and healing and

nutrition.after that you can start working out some more. It is recommended to train once in 5 days, perform two

Upper body workouts per week and then 2 lower body workouts.

The 2nd Step If you eat 5 to 7 times a week a balanced meal of, good fats, carbohydrates and proteins.You can build muscle the proper way. You must eat at least 15-18 times your excisting body weight. Make your carbs fourty percent, your proteins thirthyfive and your fat twenty percent of your consumption. Then make your solid foods more than half and the remaining liquid meal replacement shakes. Make sure you drink water and not soft drinks, as they contain bad sugar.

The 3rd Step Make sure you stretch, at least half the amount you lift weights. It will help to restore normal length to the tissue. And as you workout more often, your muscles shorten, become weak and slow and you run into a higher risk of insuries. So stretch for 2 hours, if you lift weights for 4 hours a per week.

The 4th Step This is very important for your , stay away from supplements that are not to be known to be on the market for at leat a minimum of 3 years.the natural healthy source of supplement is still a high quality multi-vitamin, fish oil capsules, powdered creatine & a protein powder. This will cover your nutritional basis for health, healthy body composition, strength & muscle mass.