How can you build muscle in your body?

Are you looking to grow muscle mass, and burn calories more efficiently? It doesn't happen overnight (as any bodybuilder can tell you) but you'll be well on your way to adding muscle mass to your frame if you follow these steps consistently.
1. Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories.
2. Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams—or about 6 to 12 ounces—of protein every day.
3. Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces
4. Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.
5. Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.


Attachai 045 4EN

To make specific muscles in your body you should follow these exercise tips.
1.Target your biceps with arm exercises.
Dumbbell arm curls are probably the most effective way to improve strength in your biceps. As with all exercises, build muscle by steadily increasing the weight you lift.
2.Target your abdominal muscles with crunches and core exercises.
Your abs define the muscles on your stomach, giving you that chiseled 6-pack look. There are a variety of exercises that work out your abdominals. Here are a couple.

Amolwan 050 3EN   

There is a simple way to build up your simple.
I never try this one. But I would suggest you guys to do it.
>>> Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces.
That's it.




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