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Muscle Secrets of the Super Fit  

There's no way around it: To gain muscle and lose flab, you have to pay the iron price. And sweat buckets. And rethink your grocery list. But the ultimate cost (in time, especially) depends on what you know. In our never-ending quest to help you get in the best shape of your life, we tapped the country's top fitness minds and combed through cutting-edge research to find the 25 most effective ways to reveal the stronger, leaner man inside you. In short, we're about to fast-track your fitness.

RETHINK YOUR NUTRIENT INTAKE

The traditional food pyramid—which the White House unveiled as a plate-shaped pie chart in 2011—is heavy on refined crabs and light on protein and fats. So it doesn't meet the nutritional needs of active men who want to build muscle and burn fat, says Men's Health nutrition advisor Alan Aragon, M.S. That's why he created the "food tower" below—it provides the ideal balance of muscle-building foods and flab-defying nutrients. Use it as the basis for your daily diet.

 

 

 

 

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