- 1). Eat more and eat consistently. Instead of eating three big meals a day, eat six lighter meals approximately every three hours throughout the day. This helps your body absorb more nutrients, which aids in muscle building.
- 2). Avoid prepackaged and canned foods as much as possible, and eat mainly whole foods like nuts, spinach, tomatoes, apples, oranges, oats and rice. According to StrongLifts.com, whole foods help lower body fat, which makes muscles more visible.
- 3). Eat plenty of protein including foods like chicken, steak, eggs and fish. According to StrongLifts.com, eating protein will help speed up the muscle-building process.
- 4). Complete three intense workout sessions per week that cover your entire body. It's better to do a full body workout instead of focusing on only one area at a time when building muscle. Use free weights and make squats a consistent part of your training. Also, do plenty of calisthenics, like push-ups and pull-ups, and never workout for longer than 45 minutes per session.
- 5). Give your body plenty of rest. Muscles need time off in order to grow, and inadequate rest can actually hinder muscle building, so don't overexert yourself.
- 6). Get a good night's rest. It is very important to get at least seven to eight hours of sleep per night. This allows your muscles time to recuperate and grow.
- 7). Drink plenty of water throughout the day to stay hydrated. Sip water throughout your workouts.
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