You will achieve athletic body shape, stabilising musculature and firm body parts (for example, on thighs or belly) only through musculature building and its further maintenance.
Muscles increase your personal sense of physical well-being making you feel attractive and healthy. A fundamental requirement here is a workout programme developed for this goal as well as the balanced nutrition. It is recommended to train on equipment or with barbells for effective musculature building and maintenance. It is particularly important to include protein into your nutrition for successful strength training.

Example for nutrition and supplement plan

Breakfast (07:00 a.m.)
1 wholegrain roll with smoked salmon
1 glass orange juice
1 Multi 5000 capsule

Snack (10:00 a.m.)
Dip made of low-fat quark and vegetablesticks (cucumber, carrots, celery)
1 handful of walnuts
1 Premium Pro Protein

Lunch (01:00 p.m.)
125 g pasta with 150 g chicken breast and cauliflower
1 Multi 5000 capsule

Snack (03:00 p.m.)
1 Protein Shake
1 Protein Snack

Training (04:00 p.m.)
Before the training: 3 g creatine and 1 BCAA Aminobolin ampoule
After the training: 1 Premium Pro Protein with
5 g L-Glutamin powder
1 Magnesium ampoule

Dinner (07:00 p.m.)
150 g chicken breast with broccoli and 2 small potatoes
1 Multi 5000 capsule

Expert tip:
Pass on carbohydrates at the dinner on days without training.

Für den Aufbau von Muskelmasse eignen sich folgende Grundübungen:
Brust: Bankdrücken, Schrägbankdrücken, Kurzhanteldrücken, Dips
Rücken: Langhantelrudern vorgebeugt, Kurzhantelrudern, Klimmzüge, Kreuzheben
Beine: Kniebeugen, Beinpressen
Schultern: Frontdrücken mit Langhantel, Kurzhanteldrücken
Bizeps: Langhantelcurls
Trizeps: Dips, Trizepsdrücken mit SZ-Stange
Am besten ist immer eine Kombination aus Grund- und Isolationsübungen, die häufig an Maschinen ausgeführt werden.