- Start lifting weights two to three times a week.
- Make it a point to get stronger on deadlift, squats, chinups/pulldowns, one armed rows, and dips or bench press.
- Begin eating only the calories your body would need to maintain the weight you desire, even if this means only eating twice a day, perhaps fruit and coffee for breakfast and a large meal at night. This would mean, for the average person with an office job, wanting to have 155 pounds of lean mass and say 8% body fat, for a total weight of around 170 pounds would need to only eat 1600 calories a day.
- Then watch on the scale and in the mirror as your body begins to grow more muscle to cope with the demands of increased resistance in the gym, burn off fat for energy, and refuse to lose muscle because it is so metabolically costly to produce.
Note: If you begin weight training and can do one chinup and squat 135 pounds for ten repetitions and 6 months later can do twenty chinups and squat 250 pounds for 20 repetitions you body will be significantly different. Even your bones will be harder.