Lift weights. Progressive overload. Lift more weight than that to which you are accustomed.
Eat. Fix your diet. Eat healthy—adequate protein, vegetables and some fruits, and healthy fats. If trying to cut body fat, lift more and maintain a slight hypocaloric diet (seek to lose a pound a week—unless significantly over fat. If already lean, your muscle will need excess calories to grow—so, eat!
Sleep. Recovery is critical to muscle growth. Don’t waste your time in the gym by not getting enough sleep. Establish a sleep-wake cycle and stick to it. In other words, have a “bed-time”. Shoot for 7-8 hours of sleep per night.
Be your best today; be better tomorrow.
Carpe momento!