Building muscle and burning fat are common goals in today's health and image conscious society.
In order to build muscle and burn fat, you must focus on three core principles. You need the right materials, the right tools, and sufficient time to create the body of your dreams. To obtain the ultimate physique, you should:
Eat Right - Proper nutrition is extremely important, not only to fuel your workouts, but to provide the right building materials for your body to build muscle and burn fat.

Workout - A solid workout program provides the tools for your body to use the building materials from your nutrition plan. We provide workouts designed to build muscle mass or burn fat.

Grains

The grains group, which includes foods like bread, cereal, rice, and pasta, should provide the majority of the energy your child needs each day.
These foods are high in complex carbohydrates, which are the body's favorite fuel, and give your child the energy to play, pay attention in school, and do many other activities.

Grains also provide other important nutrients such as vitamin B-complex (folate), which helps your child's body use the protein needed to build muscle.

Vegetables

Vegetables provide many of the vitamins and minerals kids need for good health, and they provide fiber to aid digestion. So it's important to have a variety of them in your child's diet.
Be sure to scrub vegetables before cooking them. It's best to steam or microwave vegetables, or eat them raw. Occasional stir-frying is OK. Boiling vegetables is also acceptable, but some of the vitamins and minerals will be lost to the cooking water.

Here is a list of excellent carbohydrate choices that you will want to include in your building muscle diet.

- Whole wheat breads
- Oatmeal
- Apples
- Whole wheat bagels
- Cream of wheat
- Yams
- English muffin
- Mushrooms
- Beets
- Whole wheat pitas
- Red and green peppers
- Cabbage
- Bran muffin
- Bananas
- Cucumber
- Granola bar

Muscles require high quality nutrients supplied at short intervals to grow.
Quality nutrition is indispensable to gain Muscle. If you have a negative Calorie deficit then you are wasting your time in the gym. Its absolutely crucial that you take eating seriously if you really want to build muscle.
Eat 5-6 meals everyday.

More than 3 hours without food leads your body no option but to tear itself and use that energy for fuel. This is called Catabolism. Its the enemy to Muscle Building (Anabolism)

Collagen is a flexible, fibrous, and very strong protein strand that forms the framework which supports all the cells, soft tissue, and organs of your body. It is flexible like nylon, but has twice the tensile strength of steel! Collagen is found in your bones, tendons, ligaments, joints, cartilege, the walls of arteries and veins, muscles, skin, hair and nails. There is more collagen protein in your body than all other proteins combined, and it forms about 75% of your skin.