It Requires Frequent Eating
Eating five or six small meals a day keeps your body’s metabolism firing. If you don’t eat often, the most readily available substance for the body to consume is muscle—not fat. The body is resistant to fat loss and will turn to attacking lean muscle first. Keep plenty of fuel in the tank so muscle is not consumed.
Sleep Is Key
It’s difficult to build muscle without adequate sleep — seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released, allowing your body to recover and grow. Without adequate sleep, you’re sabotaging your efforts to build muscle.
The Foundation Is Important
Beach muscles and Olympic lifts draw more attention. But the many little stabilizer muscles around your shoulders, hips, and midsection — collectively the core — provide a strong foundation. Challenging the stability and mobility of these key muscles with medicine balls, physioballs, mini-bands, and rotational movements (lifting, chopping) pays huge dividends.
Routine Is The Enemy
Training at a consistent time of day is a great thing. But having a routine workout is not since the body quickly adapts. Constantly challenge yourself by adding different movements. When you do turn to a familiar exercise, aim for a personal best.