5 Easy Steps To Gain Muscle Effectively

Eat extra calories daily to increase muscle mass and to add weight. The number of extra calories you eat to gain weight depends on how quickly you metabolize food and how much you plan on working out.



Aim for up to 500 extra calories per day to start, and reduce the number if you gain weight too quickly or find you are gaining fat instead of muscle.

Increase the amount of protein you eat everyday to about 1 to 1.2 g (.45 kg) per pound of body weight. 

Source: http://www.yourdailylife.org/profiles/blogs/5-easy-steps-to-gain-muscle-effectively

5 Easy Steps to Quick Weight Loss

1. Eat Healthy



The diet is the key to starting all this weight loss work because you can exercise every day, but if you are eating the wrong foods the weight will not change much. Eat healthily three times a day and try to include salad and some lean meats in your diet. Remember, calories count, so the basic formula of calories in / calories out still applies. Weight loss means achieving a net calorie deficit!



2. Snacking… 

Source: http://www.yourdailylife.org/profiles/blogs/5-easy-steps-to-quick-weight-loss