1. Start eating about 500 calories more than your maintenance level.
2. Attempt to consume at least 1 gram of protein per pound of body fat.
3. Get plenty of sleep each night. (At least 8 hours)
4. Try not to train more than 4 to 5 days a week so your muscles have time to recover.
5. Limit cardio to about 2 days a week for 15 minutes. To increase fitness instead take up sprinting which allows for greater increases in heart rate which can both build muscle and promote fat loss.
6. Drink a whey protein shake within 30 to 40 minutes of working out.
7. Drink milk or another casein protein enriched substance before bed so your muscles have a constant source of protein throughout the night.
8. Eat regular meals about 6 times a day at 2 to 3 hour intervals.
9. Don’t skip working out certain muscles. The more different muscles you work out the more muscle you can gain.
10. Concentrate on performing compound exercises such as deadlifts, squats, bench press, pull ups and rows. These exercises use an array of different muscles with each lift.
11. Be sure to alter your routine every 6 to 8 weeks to keep your body guessing and adapting. Staying on the same routine for several months will not promote muscle growth because your body will become accustomed.
12. Try to make your life as stress free as possible. When you are nervous your adrenal cortex inside your adrenal gland produces a stress hormone called cortisol. This hormone forces the body to store fat and burn muscle.
13. Avoid frequent consumption of alcoholic beverages that contain so many empty calories.
14. Eat plenty of complex carbohydrates such as oatmeal, wheat breads, and sweet potatoes around your workout to maximize your energy levels.
15. Don’t lift too much! Overtraining is a serious condition that can result and would greatly limit your muscle building.