In my book Muscle Building for Men - An Introductory Guide to Building Muscle Mass, I reveal a successful method of building muscle. Your best bet is to formulate an all-over workout routine that helps you do three things: Burn fat Build muscle mass Strengthen your muscle Burn Fat Burning off fat is really a quite simple process. All you have to do is burn mor3e calories than you take in. In fact you have to burn 3,500 more calories per week than you take in to lose one pound of weight. One of the best ways to burn fat is through cardio-type exercises, such as running, biking or playing any sport that keeps you moving all the time and gets both your heart rate and breathing up into the fat burning zones - a target rate that is 80% of 220 minus your age. Build Muscle Mass While cardio burns off excess calories and the fat and weight associated with it, the only way to build muscle is through weight or strength training. Working with light weights but numerous repetitions will tone and tighten muscles for a well-defined look, but if you want to actually build muscle mass, you have to lift heavier weights, but fewer repetitions. Strengthen your Muscle While getting leaner by burning off fat and building muscle mass are two ways to help strengthen your muscles, what we are talking about here is healthy eating. Without a proper diet, the other two will be harder to achieve. Part of losing weight and getting stronger is not only burning more calories, but taking in less calories to begin with. What many people new to muscle building don't understand is that you actually are going to eat more food, but consume fewer calories. The key is to eat the right kinds of food; foods that will fuel your fat loss, build muscle and overall strengthen your muscles."