There’s nothing more attractive than a healthy and ripped body, but how can we truly get that easily ? Well the is not is not that hard, and here’s how you can get stronger muscles to get that ripped looked we all die for.

To get tight muscle, you need to work on two things; exercise and  proper nutrition. With a combo of muscle-building exercises and a nutritious diet full of protein-rich foods, healthy fats and lots of vitamin-rich fruits and vegetables, you can build that strong, defined muscle you're after.

Exercising :

Before you start working out, make your own exercise routine. That way you will stay focused and be able to track your progress.

Examine your needs, and then depending on them perform exercises like dumbbell curls, overhead extensions, bench presses, shoulder presses, squats, and lunges.

As you start, you should lift weights 2 to 3 times a week, and you should never lift weights for consecutive days, as your body needs rest to help muscles recover and grow.

Continue this routine for 2 weeks. After 2 weeks, you can use heavier weights or increase resistance if using bands. After 4 weeks, you need to change your exercise routine to prevent you from hitting a plateau.

Nutrition :

You need to make sure you are eating a enough amount of protein. Calculate how many grams of protein you should eat a day based on weight and physical activity. Make sure your diet include great sources of protein like:

Nuts and nut butters, quinoa, beans and other legumes, soy milk, cheese, egg whites, lean meats, poultry, and fish.

Ensure that your diet consists of mostly raw, minimally-processed foods. Eat plenty of vegetables, fruits, lean proteins, and whole grains. Opt for nutritionally dense foods that are low in fat and high in fiber.

Finally, getting your muscles stronger is no rocket science, you just need to work out right and  eat well.