Give your body an additional input of calories so that your caloric intake will be more than your caloric expenditure. Ideally you should be consuming 17 to 20 times your body weight. This number of calorie intake should be adjusted accordingly to your metabolic rate, activity level and your personal goals.

All calories are not created equal. That is why, you should only consume the right ones from the right type of food sources. These food sources are the High Quality Protein, the High Fiber and Low Glycemic Carbohydrates and the Healthy Unsaturated Fats. The consumption of food from these sources should be spread over 5 to 7 small meals daily.

Drink more water. A slightly dehydrated body will have a significant impact on your strength and performance level. Even a 3-4% decrease in your water level will lead to a 10-20% decrease in your muscle contractions. To find out how much water is enough for you, simply multiply your bodyweight by 0.6. Read more

Weight training programs are the only way to build muscle fast. Proper weight training programs will help you gain a great deal of weight. There are no shortcuts, you will have to train with deliberation and consistency to gain weight and build muscles properly. Many weight training programs are around, but consulting an expert would be wise before starting a particular program. Read more

Once you have pain such as in your back, neck, hips, and shoulder, you are likely to reduce your physical activity, and that ultimately leads to a decline in your strength and endurance. Unfortunately, without sufficient muscle strength and endurance, you will be unable to use good mechanics.

For example, to lift an object from the floor while keeping your back in the neutral position, your leg muscles must be strong enough to smoothly lift your body weight plus the weight of the object you are holding. If your legs are weak or easily tired, you will risk straining your back, muscles, and joints by performing this activity. Here are some tips that you can consider to improve your strength and endurance. Read more

Gaining muscle mass is the dream of the majority of male. But, if you want to do it on your own without using artificial supplements or dangerous steroids, then you need plenty of commitment and discipline to your diet and your physical training. To do this, you also need to take your schedule into account and judge how Read more