1. Eat more calories
This involves some calculation. Eat larger portions and eat at least five meals a day. Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
This involves some calculation. Eat larger portions and eat at least five meals a day. Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
2. Make smart choices
For example, choose dairy products, Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, so use protein as addition and not as replacement.
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3. Snack a lot
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
3. Snack a lot
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
4. Fluids help too
Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
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5. Intensify workouts
You need to exercise really hard and intensely to gain muscle mass. Weights are the way to go .The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
6. Space out your workouts
If you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.
7. Use fitness clothes. Proper shoes, workout gloves, etc., that make it comfortable to walk, and clothes that make you feel good when you move, can act as an incentive to lace up the sneakers and hit the gym to bulk up.
8. Eliminate as much mental and emotional stress as possible. Relax more.
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9. Plan to Save the energy you have for Weight Gaining Activities
9. Plan to Save the energy you have for Weight Gaining Activities
10. Consistency & Heredity
It might take a long time, for weight to show. Some people get frustrated and quit . No weight gain program will work if you are not regular. Heredity plays a major role in determining your weight. with motivated Effort you can exceed your genetically predetermined weight.
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