Tip #1 Eat 4-7 times per day: Depending on caloric needs
Make sure to have some type of high quality protein (organic eggs, chicken, wild game, whey protein, wild caught fish), and healthy fats (almonds, all natural peanut butter, avocadoes, extra virgin coconut oil) at each feeding. Each feeding should be balanced, and not too large. Eating frequently will help you increase the metabolism so that bodyfat stays low, and will still provide you with the nutrients for muscle growth.
Tip #2 Drink a post-workout meal containing protein and carbohydrates
A simple way to do this is to consume a whey protein and fruit smoothie (any fruit will do). You can also just mix whey protein with water, and eat your fruit on the side.
Tip #3 Take a Cod Liver Oil supplement
Cod Liver Oil is very high in omega-3 essential fatty acids that have been shown to increase the metabolism and help build muscle tissue. Consuming a high amount of omega-3 essential fatty acids also heals the muscle tissue faster, leading to better recovery, and increasing your chances to build muscle more efficiently.
Tip #4 Take a Green food Supplement
It is very hard to consume enough vegetables with our busy lifestyles. That is where green food supplements such as wheatgrass, spirulina, chlorella, Juice Plus, and other green food powders and pills become very valuable.
Tip #5 Consume a Small Meal Before You Workout
Just like your body needs nutrients immediately after your workout to help improve recovery, and start the muscle building process, your body also needs nutrients before you workout. This will give you the nutrients you need quickly, to provide your muscles the nutrients they need, at the right time, for muscle growth.
Tip #6 Lift Weights 3 Times a Week
To increase muscle tissue, you must break down the muscle tissue by implementing weight training into your fitness routine. For most fitness enthusiasts, lifting weights three times a week should produce some proper muscle tissue breakdown, without overtraining.
Tip #7 Do Compound Exercises with Free Weights
Compound exercises are exercises that work more than one joint and muscle at the same time, while isolation exercises work just one joint and hence one muscle at a time. The exercises, which produce the most growth, are actually compound exercises and the best compound exercises are the ones with free weights, which put your muscle fibers under stress all over. So your main workout should mainly consist of compound exercises with free weights!
Focus on compounds movements, such as squats, lunges, dead lifts, bench press, bent-over rows, squat and press, squat and rows, chin-ups, push press, Olympic Lifts, and kettlebell exercises.
Tip #8 Load on The Heavy Weight!
Look, you’re not going to get there lifting empty bars! You have to challenge yourself, with heavy weights. Don’t just stick in your comfort zone! You want to choose the heaviest weights you can where you can do more than 6 reps and less than 16. If you can do 20 reps on a weight, it’s too light, push it up. BUT the same applies the other way round- if you can only do 3 or 4 reps, lowers the weight down!