Healthy bones are the foundation for building healthy muscles. In order to therefore have healthy bones one must have a diet rich in vitamins and minerals which should include iron, calcium and vitamin D. A great source for vitamin D is the sun and spending 10 to 15 minutes early in the morning under the sun allows the body to generate the vitamin D that it requires to absorb calcium.This time could be also utilized to concentrate on breathing exercises and yoga.
A good warm up before rigorous exercising should be followed. This should include stretching exercises which helps warm up the muscles and helps increase flexibility of the body while also increasing your heart rate. Once you are warmed up this would help reduce muscle pulls, catches, cramps or other injuries. Exercises should vary as often as possible as once the body gets comfortable to a particular routine its effectiveness wears off therefore surprise your body by changing the exercises as frequently as possible in order to get best out of the work out.
The body has about 600 muscles most of which are involuntary therefore it is important that you target the muscle groups in different variations to ensure an all round development. At the end of your work out make sure that you perform exercises similar to the warm up exercises only this time reducing the intensity thus allowing the body to cool down gradually.
Plenty of fruits and vegetables, milk, cheese, yogurt and other dairy products, fish, meat, poultry, nuts eggs and beans should be part of your everyday diet. Avoid eating processed foods and refined grains and instead opt for whole grain bread, oats and brown rice as these have fiber which is essential for repairing and growing muscle. Excess consumption of fruits should be avoided as fruits contain fructose which is a carbohydrate. Carbohydrates are utilized as fuel by the body during exercising however un-burnt carbohydrates tends to lead to fat build up if not consumed by the body.