The rules for gaining muscle are simple, but they take discipline to apply:

  • To gain muscle, you need to eat more calories every day.
  • Have your body fat tested to determine your lean body weight and have a personal trainer or nutritionist recommend how much protein you need to gain muscle mass.
  • Nutritional supplements and meal replacement powders and bars can help increase your protein intake, but they are usually not as nutritious as real food and should not replace regular meals.
  • Eat adequate amounts of fat (15-percent) and carbohydrates (55-percent).
    Protein should make up 30-percent of your diet.
  • Weight train intensely three or four times a week, no longer than one hour per session.
  • Limit your cardio workouts for maximum muscle gains.
  • Sleep! Shoot for eight to ten hours a night.
  • Drink loads of water.

Stay focused on the big picture: Overall Health! See also: Exercise!

See also: Muscle Flexibility is Crucial to Strength and Fitness