Eat something every 3 hours

If you don't eat often enough, you can limit the rate at which your body builds new proteins.“ Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal.

Have a stiff drink first

Have a stiff drink first- Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles

Train Muscles Till Fatigue

Train Muscles Till Fatigue- You need to tear down the muscle fibers in order for your body to repair it and build new muscles to support the work load. A good sign of new muscle growth is fatigue, due to a build up of lactic acid.

Have some milk before bed

Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles. Try a cup of raisin bran with a cup of skim milk.

Use rice bran oil

Try shifting to rice bran oil for cooking. It is an healthy option because it is rich in anti-oxidants. It also reduces the risk of heart disease by reducing cholesterol levels.

Reduce sugar intake

Excessive sugar may be harmful. Reducing intake of sugar is important for good health. Therefore always check the sugar content of what you eat. Avoid artificial sweeteners. Think of them as toxins that slow down your body’s metabolism & can cause weight gain.

Say no to deep fried food.

Avoid eating deep fried food. They have very harmful effects on your stomach. After eating such food, you may have pain and discomfort in your abdomen. Consider replacing this with baked, grilled or boiled food.