Howcast

If you find your energy level and confidence lacking, added muscle may give you the boost you need and improve your health in the process.

Muscle Building & Toning

View Guide 11 videos

Warning

Never change your diet without first consulting your physician.
Step 1

Make time

Make time to visit the gym or lift weights at home and develop a consistent routine that works for your schedule.
Tip

Hire a trainer, if you can afford one. They will be draw up a plan for you based on your goals, and they'll help you stick to it.
Step 2

Work the whole body

Work your whole body by pairing exercises that utilize opposing muscles and compound movements that involve multiple muscle groups.
Tip

Switch up your workout routine every six to 10 weeks to prevent your body from adapting.
Step 3

Focus on reps and sets

Focus on doing three to four sets of between five and six exercises. Each set should be eight to 12 reps.
Step 4

Eat whole foods

Eat whole foods – foods that are unprocessed and unrefined. You’ll have less body fat, and the vitamin and mineral content will help muscle recovery.
Step 5

Rest

Rest your muscles at least 24 to 48 hours between workouts for the same muscle group.
Tip

Diet and rest are just as important as the exercises you do in the gym, so don't cut corners on either.
Step 6

Prevent overtraining

Prevent overtraining by keeping workouts to an hour or less, four to five days a week. Working harder doesn't necessarily translate into bigger gains.
Fact

Did you know? According to the American Diabetes Association, nine out of 10 people who have been diagnosed with type 2 diabetes are overweight.