Fitness

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.