hello vimaldev... how to build them?? simple... work-out!! get in the gym and if u cant, work-out in your house...how?? make some push-ups, pull-ups, running, squats, abs work!! if u have weights better, u will be able to work even better your bicps triceps shoulders legs abs chest and back!!
that will work for u im sure, but remember, dnt stay there, after a while, u will have to increase your challenge and do a harder rutine and harder work-outs!!
good luck and take care

If your looking to get a muscualar and toned figure, you need to combine both cardiovascular and weight training into your regime. Having a main focus on cardio work will ensure that you are not have a layer of fat lying on top of any muscel you build up. A good all round work out for your body to tone, build muscel and lose weight- as well improving your fitness, is using an ergonometer or rowing machine. At first aiming for about 20-30 mins at a steady pace is adivisable, ask a gym instructor to give you a guideline for what split to aim for.

However with weight training it is very important to get the help of a gym instructor to ensure you don't strain or injure muscels and also to allow yourself enough rest after each weight session to allow your muscels to build up again and to prevent over training.

Again asking a gym instructor or someone with a very good understanding of exercise to help you work out a training schedule around your life. Realistically you should aim to do 3 cardio sessions and 2 weight sessions a week, but don't be disheartened if you don't see results straight away, you will deffinately start seeing the results within 7-8weeks depending what level you are at now.

Other cardio activities which are very good to do include: swimming, running and cycling; all are really easy to do. You can just put on you trainers, grasp you bike or put on your swimming kit to easily do a cardio session. Also if you don't like the idea of going to the gym you can do body weight execises at home, such as tricep dip, crunches, sit ups, plank, side plank and many more which you can find on the internet very easily. ALWAYS REMEMBER TO STRETCH before and after and also warm up and down by doing short, high intensity burst of running on the spot for about 5 mins, then go for a light jog after for roughly 5 mins.

This isin't a quick fix, if you want to keep your body in a constant state of fitness then you will need to keep at it. You will be pleased with the results if you keep at it. I hope this helped