Food.

This is a simple list of the BEST foods one can eat if they are looking to "get in shape" Not for running , but to get lean and gain muscle. 1 Egg whites, 2 Whey protein , 3 lean tuna or chicken, 4 Brocolli, 5 Bananas , 6 Oatmeal 7 cottage cheese 8 Brownrice 9 Yogart . This is pretty much the diet that many body builders use year round to stay decently lean unless they are "mass gaining'. They are trying to use as many complex carbs as possible for fuel so they do not have to have a huge amount of carbs for energy during workouts. The complex carbs also last longer during workouts as well. The proteins listed are the best for consumption for gaining muscle and staying lean due to the biological value in which they are absorbed and the animo acid profile. The more L-argine and - l-cartine in the proteins you digest the easier it is for you to stay lean all year as L-argine helps blood flow and l-cartine helps use fat a s a fuel during exercise from what i have read. These are generally the foods i will eat when i am not running as much but trying to gain more muscle and for gaining abs. You can do sit ups all day and never see your abs as it is far more in having a low body fat than exercising the muscles. In all honesty if a person never worked out but ate the foods listed above in moderation you would probably be in pretty decent shape without even touching a weight. So many body builders can tell you that its much much more about a good diet than the weights. Yes lifting will help but the diet is far more important. For most people sticking to this diet sadly will be something beyond there willp power so what i recommend is using parts of it to help you. take 1-3 of your normal bad meals and replace it with one of the healthier items listed above. That small step can make a lot of difference in short amount of time. Over time your body will get use to the changes and you wont have to eat as much junk food to stay full esp if you increase your fiber intake as that helps keep you full as well. When it comes to increasing your fiber intake i recommend the hemp fiber sold at earthfare as it is pretty cheap and has a huge amount of fiber per serving along with protein . This will help you with you hunger when you feel like you cant control the urge to dig into a pack of snickers or pizza. Hope this helps some and good luck !