Gain mass

Step 1



Measure your body fat percentage (using a body-fat analyzer or body-fat scale) before making dietary or exercise changes; this way you'll be able to track your progress.

Step 2



Strength train to build lean body mass. Work the major muscle groups, including the quadriceps (thighs), hamstrings, glutes (rear end), back, chest, shoulders, arms and abdominals. Look into home gyms that work as many different muscle groups as possible. Home gyms are frequently less expensive than a gym membership and more convenient to use.

Step 3



Realize there is no such thing as spot reducing. You can increase the strength of a certain part of your body, but unless you shed the overall excess body fat, you won't be able to see the definition.

Step 4



Expend more calories than you consume. Any activity, from mowing the lawn to vacuuming the carpet, burns calories and helps to create a caloric deficit, resulting in fat loss. Losing fat will help reveal your hidden muscles.

Step 5



Include cardiovascular training in your workout. Aerobic exercise will increase the number of calories you burn and enhance your endurance.

Step 6



Keep in mind that to lose one pound of fat, you have to create a calorie deficit of 3,500 calories. Reducing calorie consumption or increasing activity by 500 calories each day will result in one pound of fat loss per week. Keep an updated food and exercise journal to track your calorie intake and expenditure.