The best way to realize the goal of toning up and living healthier is to have a exercise program consisting of regular cardio and high repetition, low weight resistance training.  But the following muscle building tips will help you if your goal is to create massive muscles. 

These tips work with whatever muscle building program you are doing, see this article for more muscle building information

1.  Muscle building requires well performed sets with heavy weights.  You should rest one to three minutes between sets because using heavy weights trains your muscles to their maximum ability.

2.  Warm up should consist of the same exercises you intend to do in your workout, but with lower weight and fewer reps.  Only 5 – 6 repetitions are needed.  If you do more than this, you will increase lactic acid or possibly get too tired.   Warm up does not mean stretch – stretching doesn’t prevent injury.  If you have a muscle you plan to work on and it is very tight, you can stretch to loosen that muscle – but stretches are otherwise not required.

3.  Don’t evaluate every exercise you do.  Go to the gym, perform the workout as best you can and get stronger.  When you are done go home and don’t think about that workout session any more – there is no need to stress out over what may have gone wrong at the gym.  You cannot perform at your best if you are stressed.

4.  Both sides of a joint should be worked equally during the week.  For example, if you work your biceps also exercise your triceps with the same number of sets and reps some time during your training week.  Do this for each set of muscles around a given joint.

5.  Most importantly, make up your mind that your goal is to build massive muscle – then do whatever it takes to meet that goal.  You can’t say “I don’t have time to workout” and make your goal – say instead, “I will wake up an hour earlier each morning to do my workout”.  Your body changing workouts should only take 2 – 3 hours a week so once you’ve made up your mind to change your body, find the time and then just do it.

Follow these tips and read this article for specific exercise ideas or this article for some more muscle building ideas and you will be well on your way to meeting your goals