I own my own physical fitness and martial arts gym. Everyday I see several people come and spend a lot of time in gym doing something which they call exercise. They actually don't know what they are doing because they came to build muscle without a muscle building program. They don't have any proper workout routines, diet plans and resting periods and they expect to build muscle. Without any doubt after few months they end up with no results and quit. As a personal fitness trainer I charge people for proper instructions on building muscles depending on their age, weight, height, current physical condition, stamina and their lifestyle. Sorry for that, I make my living as a personal physical instructor but it really hurts me why people aren't ready to spend few more dollars to get a muscle building program for them when they are ready to spend 1000s on gym membership.

Watching people quitting without results is really very painful feeling. So following are some muscle gain tips that everyone can easily follow. Please note that there might be slight difference in instructions depending on your physical fitness level. I am writing these muscle gain tips hoping you are above 5ft in height, your weight is above 60kgs and below 80kgs(80-90 acceptable for people above 6ft), you have no injuries or particular muscle pain problem or medical problem that disallows you take exercise for some particular body part.

First of all your diet plan. As a muscle builder you will need more calories, more proteins, iron and high fiber food. While in-taking calories make sure your intake is more than what you burn while working out. Your muscles are in need of high quality protein, include fish, eggs, milk, green vegetables, cheese, butter and whey protein in your diet. For those who can spend on expensive diet could also include red meat, poultry, fruits and fruit juice, wheat and wheat products in their diet. For those who can't spend more should include at least milk, eggs and fresh leafy vegetables in their diet. Avoid junk food and lessen down intake of regular tea and coffee.

Next is intake of water. Your body will loose lot of water due to exercise hence it is advised to increase intake of water. Start consuming 60% more water than you consume regularly, I know that's lot of water and you may find yourself running around bathroom for some days but importance of water can not be denied as a muscle building element so don't avoid water consumption.

Next would be your workout. Train progressively but don't over train. Workout for some particular body parts every single day, divide exercise routine throughout your week and stick to that routine. If you are beginner or returning gym after long time then don't rush for heavy exercise, your muscles aren't ready to take heavy duty so begin with mild workouts. Failing to do so may result in severe muscle injury that may end your muscle building dream so don't try to go faster.

After your workouts you should give your muscles time to relax before you move out. You should sit down on chair and take deep breathe until you feel somewhat relaxed. You should also increase your sleep time by 2-3 hours if you have started to workout. Rest is compulsory because muscles are build when you rest after your workout so do increase your sleep hours.

Above are some muscle gain tips you can use to build your own muscle building program. So the next time you step in gym be sure you aren't without a proper muscle building program.