How do you gain muscle?

To gain muscle, you must consume more calories than you burn. Lift weights regularly and do only enough aerobic exercise to maintain your cardiovascular fitness.

1. Consume excess calories

   Eat calorie-rich foods such as bagels, meat, peanut butter and cheese. When cooking, use milk as a replacement for water. Supplement your diet with smoothies and protein shakes. Add foods that are rich in calories, such as dressing and cheese, to sandwiches and salads. Keep a food diary for at least a week to discover areas where you can add calories.

2. Lift heavy weights

   Lift enough weight so that you can complete only six to eight repetitions of each exercise. The last rep of a set should be very difficult to complete. Take longer rests between sets, and incorporate recovery days into your routine. Keep a training log, and attempt to increase the amount of weight you lift each week.

3. Work your entire body

   Begin a full body exercise program. During the workout, alternate between upper body and lower body muscle groups, and complete the program up to three times a week.

4. Limit cardio work

   Maintain the health of your heart by doing only moderate cardio workouts. Limit the frequency of cardio work to two or three times a week.