gain mass

Muscle can burn almost 3 times the calories burnt by fat tissues. Hence, it is very important to look after the muscles in the body.

Muscles can be developed through proper exercise and diet. Weight training along with cardio exercises is needed to improve the quality of muscles in the body. Circuit training for 3-4 days in a week will bring about vast improvement in your muscles. You can catalyse the process of muscle development by including some health foods in your diet. For diet meals utilizing Nutrisystem discount code and coupons is the best option. To build muscles, the content of protein should be increased in your diet. There are some food stuffs that are rich sources of protein and hence help to develop lean muscle.

Lean Beef

A lot of people avoid beef because it can affect the heart. However, lean beef can be quite helpful in supplying you with protein, apart from minerals such as Vitamin B12 and Zinc. Three ounces of beef add up to 154 calories and their portions are equivalent to that of 1.5 cups of beans. The same quantity of beans adds more calories to your system than lean beef. Hence, you can have it to maintain your quota of protein and halving your calorie intake at the same time.

Skinless Chicken

Chicken is considered to be lean meat and hence most people consume them for their heart benefits. However skinless chicken is good for maintaining the health of your bones, developing muscle mass and regulating weight. You can find packages of skinless chicken cut into small pieces available in the supermarket. These portions are optimal for you and you can prepare them quite easily.

Cottage Cheese

Cottage cheese has a rich content of the protein casein, which is a slow digesting one. Therefore, if you need to go long hours without food, you can have cottage cheese with your meals as it would take time to digest and keep you full for long. Not only does cottage cheese have a lot of protein in it, it is also a rich source of Calcium and Vitamin B12. You can pick some up in the low fat variety from the supermarket.


One of the richest sources of protein, eggs has all the 9 essential amino acids present in them along with vitamin D, good fats and choline. If you are worried about cholesterol levels jacking up, then you can have the egg white, which is equally nutritious.

Tuna and other such fishes

Fishes are a rich source of protein and they have low fat content. Tuna is especially rich in Omega 3 fatty acids which help to regulate the body’s metabolism along with improving its fat burning capabilities.

Therefore, by including some of these food stuffs in your diet, you can improve the quality of muscles in your body by increasing metabolism and fat burning enzymes.