A deep knowledge in the engineering aspect of any machine allows one to build a better and faster machine in a faster way.
Similarly, it is a must that you know the engineering of the human body before you engage in building it and shaping it up.
This article details a few DOs and DON'Ts to build your lean muscles fast.
Avoid Alcohol and sugary drinks.
Stick to plain water.
If you are too tempted, you may give yourself an occasional dose of diet sodas.
Take in only lean proteins like dried nuts, duck and chicken meat.
Fish meat also has less fat.
Avoid Pork, beef, mutton and ham completely.
Do a combination of all sorts of exercises and it is enough that you work three days in a week.
If you are indulging in any other sport that makes you consume a lot of energy, then go to a dietician to plan your diet accordingly.
But in general, whatever you eat must have more protein than the carbohydrates and fats.
Stay away from concentration exercises that give a unidirectional workout such as concentration curls, leg extensions and leg curls.
Instead, do a lot of muscle joint exercises that improve your overall body strength.
DO more of squats, deadlifts, bench presses, chin ups, bent over rows, sit ups and lat pull downs.
Choose the weight that is heavy for you, heavy enough to hold and not to break your bones.
Do small number of repetitions.
Avoid doing pumping exercises that involves doing a lot of sets with number of repetitions.
Instead, do it heavy and in limited sets with low repetitions.
Finally, have a regular physical done on you to check your progress.
If you feel any discomfort, seek medical advice immediately.
Happy workouts!