2007-02-25 17:37:39 · 4 answers · asked by marcuslandis68 1 in Health ➔ Diet & Fitness
1) Up your calorie intake by about 500 calories per day.
2) Make sure that your protein intake is about 2 to 2.5 grams for each kg of body weight
3) Perform weight lifting of 3-5 sets of 5-8 repetitions each. Leave about 30 seconds of rest between sets. The last rep of each rep should be so hard that you couldn't do another.
4) Make sure you leave at least 48 hours and as much as 96 hours of rest between working the same body part.
2007-02-25 17:46:23 · answer #1 · answered by mattmedfet 3 · 0⤊ 0⤋
work out hit the gym and some weights. work out on what u want to improve first and little by little ull get ur muscles that u want
2007-02-25 17:42:16 · answer #2 · answered by Barbie 2 · 0⤊ 0⤋
just work out. dont work out your whole body in one sitting. aim on working out your legs one day...rest one day... work out a diferent part of our body like your arms.... rest the next... work out your back... rest.....and so on. dont ever due it though. gaining muscle takes time. eat lots of protein! like meat, beans, eggs, nuts ect.
2007-02-25 17:43:54 · answer #3 · answered by Time is of the Essence 3 · 0⤊ 0⤋
threw weights
2007-02-25 18:05:21 · answer #4 · answered by life aint a fary tale 3 · 0⤊ 0⤋