You’ve decided that you want to get into shape, and you’re ready to make a commitment to achieving that lean body. Should you order some workout equipment from an infomercial? Restrict yourself to salads? Hire a personal trainer? None of these are good ideas. If you’re really looking to get into shape, whether that means losing belly fat or looking like the ripped guys in the gym, the most efficient thing you can do is to build muscle mass. There are two reasons why building muscle is a great choice no matter what your fitness goals are: first, because muscle mass elevates metabolism, making it easier to burn fat, and second, because it improves body composition, giving your body a lean appearance rather than a pudgy one. Here are three guidelines for ensuring maximum efficiency in your quest to build muscle mass:

1. Lift weights. Strength training is the only way to tell your body that your muscles need to grow, and body weight exercises like push-ups don’t provide the resistance necessary for substantial growth. Research weightlifting exercises and routines on the internet, or ask the big guys at your gym to show you the basics. Your lifting routine should always include the three cornerstones of weightlifting: bench press, squats, and dead lifts. Have someone at the gym watch your form to ensure that you are performing the lifts correctly; lifting heavy weights with improper form can injure you. Don’t target just one area of your body – incorporate a variety of lifts to prevent strength imbalances.

2. Eat properly. If you are trying to build muscle mass, diet is very important. Since you are trying to put on weight, you want to eat more calories than you burn. Determine your metabolic rate using an online calculator, and then every day eat 200-300 more calories than your body burns. It’s also important that you eat the right foods. It’s a general rule that people trying to build muscle mass should eat 1 to 1.5 grams of protein for each pound of their body weight. Protein powders are popular because they provide a quick serving of protein, making it easier to achieve this goal.

3. Rest. Getting eight hours of sleep every night is important because your body uses this time to repair and grow your muscles. It’s also important not to overwork your muscles; you should lift weights no more than three times a week.

Whatever your fitness goals, building muscle mass is always a great choice. Even if you are just trying to lose fat and look slimmer, building muscle will increase your metabolic rate, making it easier to lose that fat once you are ready to switch to a fat-burning diet.

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