- The best exercises for gaining muscles work multiple muscles. These are called basic exercises and allow you to lift heavier weights. Some of the best basic exercises are: squats for the thighs; bench presses for the chest, shoulders and triceps; deadlifts for the back and thighs; rows for the back and biceps and overhead presses for the shoulders and triceps.
- Perform three to five sets of each exercise, gradually increasing the weight with each set. Allow about one minute to rest between sets. Keep the repetitions for each set between 8 and 12. Repetitions will decrease as the weight increases. Perform the workout three days a week, allowing a day's rest between workouts so your body can recuperate.
- Without exercise, your body needs 1.2 g of protein per lb. of body weight to maintain your weight. If you are trying to increase your muscle mass, you will need closer to 2 g per lb. Choose lean meats like chicken, turkey and white fish. Other possible sources can be skim milk, egg whites and protein powder.
- One way to keep from feeling hungry is to take your three meals a day and divide them into six meals a day. Eat every three to five hours throughout the day. This keeps your blood sugar from spiking and crashing throughout the day, which can lead to overeating -- and makes it harder to lose weight.
- Drink a lot of water. The water fills your stomach and will keep you from overeating. Aim for drinking at least a liter of water daily.
- A pound of fat equals 3,500 calories. So if you can reduce your daily calorie intake by 500 calories a day, you will lose 1 lb. a week. Reduce your calorie intake by 1,000 calories a day and you'll lose 2 lbs. a week.
