Simple solutions for getting fit

FRESNO, Calif. (KFSN) -- If you want to get fit you've got to be just as serious in the kitchen as you are in the gym pumping iron is important for muscle growth but so is eating right.

Building muscle and losing weight won't happen by hitting the gym alone. Certain foods are essential to boost blood flow to your muscles allowing them to grow bigger.

Like kale! Kale is king when it comes to weight loss and muscle growth. It's packed with iron which is a key mineral for muscle development. It also boosts your endurance making your workouts longer. Try it as a salad or in smoothies.

Millet is an uncommon health food that is mainly seen in birdseed. But don't let the birds get all of the benefits! Similar to Quinoa, this magnesium rich grain helps enhance blood flow to your muscles. Use it in salads, as a side, or in breakfast bowls.

Although hemp seeds come from the cannabis plant, this beauty food won't get you high but, if you eat just three tablespoons, you'll get 11 grams of easy-to-digest, muscle-toning protein.

And tiny chia seeds pack a powerful punch. Just two tablespoons of these small seeds contain 11 grams of fiber and omega-three fatty acids.