- Step 1: Get enough protein Get lots of protein in your diet. Protein is crucial for muscle building. In order to build muscle mass, eat one gram of protein for every pound of body weight. For example, if you weigh 170 pounds, include 170 grams of protein in your daily diet.
- Step 2: Lift weights Design an effective weight-lifting regimen. Limit the number of reps and sets that you do and reduce isolation work. Rather than isolate a particular muscle group with exercises like bicep curls and leg extensions, focus on broader exercises, like back and shoulder presses and rows.
- TIP: Keep up your muscle glycogen level by eating 5 grams of carbs per every 2 sets during your pre- or post-workout period.
- Step 3: Cut back on the cardio Limit your cardio exercise so that you don't create problems like reaching your fat-loss plateau. Combining too much cardio with an intense lifting program and diminished calorie intake will require you to further reduce calorie intake at the expense of proper nutrition.
- TIP: Do one to two sprint cardio sessions per week, as these are better suited for burning fat while maintaining your muscle mass.
- Step 4: Recover Give your body some recovery time after straining your muscles in the gym. Take a few days off between training sessions; replace fluids after workouts; and eat healthy, balanced meals.
- Step 5: Get some sleep Get at least eight hours of sleep every night. Many bodily processes occur when you're asleep, such as protein synthesis, which is hugely important for muscle development. Make a healthy lifestyle a habit, train hard, and get ripped.
- FACT: A 2008 study suggests that consuming fruits and vegetables may help preserve muscle mass in older men and women.
You Will Need
- Right diet
- Effective weight-lifting regimen
- Limited cardio
- Recovery time