If you want to fight the flab by building up firm muscle Don’t cut down on food. The big mistake so many people make when they want to lose weight is to severely reduce the amount they eat. But their bodies react by simply slowing down the speed at which they burn fat, so they end up losing muscle tissue. The key to having a body to die for is to eat Small amounts of Quality food Several times a day. Food should be divided into 3 categories - proteins, carbohydrates & vegetables. Here are some of the foods you can choose from:

 PROTEINS: chicken breast, turkey breast, haddock, salmon, tuna, crab, lobster, shrimp, top sirloin steak, lean ham, egg whites, low fat cottage cheese.

CARBOHYDRATES: baked potato, steamed brown rice, pasta, oatmeal, beans, corn, strawberries, melon, apple, orange, fat free yoghurt, whole-wheat bread.

VEGETABLES: broccoli, lettuce, carrots, cauliflower, green beans, mushrooms, spinach, tomato, peas, sprouts, cabbage, cucumber, onion.

You should eat a small meal every two to three hours during the day and each meal should include a portion of protein and carbohydrates. Add a portion of vegetables to at least two of your daily meals. A portion of food should be about the same size as the palm of your hand. Remember to cook the food healthily - meat and fish should be steamed or grilled, vegetables steamed or boiled - and consume one tablespoon of unsaturated oil every day or 3 portions of salmon every week. Here's the best part, on this diet, once a week you can treat yourself to a free day when you can eat whatever you fancy. Another secret to looking good is to drink Lots of water. Muscle is comprised of 70% water, so drink at least 10 cups a day.


 1 handful ice cubes

¾ cup powdered egg

¾ cup soya milk

1 cup strawberries

½ banana

1 cup of cranberry juice

There’s no simpler or more convenient muscle building mix than a milkshake made with powdered egg, Soya milk and fruit. Throw this stuff into a blender and you will produce a 370-calorie shake with 25g of high quality egg & Soya protein, only 5g of fat, and plenty of healthy stuff like fibre, vitamin C and other cancer fighting antioxidants. Plus it tastes good as well. Blend on high speed for 30 seconds.