Getting lean and building muscle

The models and athletes in our magazine are so lean and ripped, they almost make it look easy to attain a taut, muscular body. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

You've probably heard that "carbs are the enemy." Well, not really. Completely slashing your carbohydrate intake will certainly help with dropping the pounds (and fast), but you’ll also be left feeling cranky, tired, and lethargic.

“Carbs are essential for life, as our brain and [central nervous system] require them continuously to work properly, " says Tim McComsey, a trainer, dietician and correspondent to HUMANFITPROJECT. "Restricting carbs completely will allow for any muscle mass to be metabilized to provide us with energy."

Therefore, it all comes down to consuming carbs correctly, not cutting them completely. “To get lean, a balance of the right amount of carbs first thing in the morning and after workout is ideal, ” McComsey says.

DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.