How can I gain weight and muscle?

April 25 , 2021
How can I gain weight and muscle? Written By :- Jitendra

Gaining weight and building a muscular body is a slow process that can take months and years. If you want to gain weight and build muscles, you need to make dietary and exercise changes to reach these goals. Being underweight can result from so many things, and there must be many reasons why you may find it hard to gain weight;

  • Genetics

  • Malnutritions

  • not eating enough

  • Over-exercising

  • Being physically inactive 


However, no matter what reason you are thin, if you choose healthier foods and performing the right types of exercises can help you gain weight safely and build more lean muscle mass. By taking the right combination of calories and exercising regularly, you can gain weight safely and build muscle mass. 

Eating for weight gain and muscle building: 

Being underweight usually occurs when energy and calorie intake is less than you consume. That is to say, to gain weight and increase muscle mass, you must eat more and exercise regularly. To build a pound of muscle, you need to take 2,800 calories and follow muscle stimulation training. So, if you're underweight, consult your doctor after that, and you can plan to gain weight. You can build muscle mass more efficiently and quickly with the help of the below-mentioned tips: 

  • Eat every three hours: To gain weight, you should eat more frequently, and you can eat five or six meals in the entire day. You must eat the right food at the right time to gain weight and build muscle. You have to eat more food from your daily diet and choose higher calories and carbohydrates. If you're finding it difficult to meet your calorie goals each day, try adding healthy yet higher-calorie foods.

  • Add protein to all your meals: If you want to gain weight and build muscle, you need to consume adequate protein to support your goals. You need to eat at least 1g per protein 454g of body weight to achieve this. In each meal, from breakfast to dinner, try to add protein. You would get the protein from red meat, fish, eggs, dairy products. 

  • Eat healthy fats: You have to gain weight safely, so take healthy fats which are easy to digest. Ensure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine. You should avoid high-fat junk foods and choose nutritious high-fat foods such as avocado or nuts.

  • Focus on your drinks: Strength training causes water loss through sweating which can impair muscle recovery, and thus, it won't help you increase your muscle mass. You have to focus on drinking enough water in a day to prevent dehydration and other health-related problems.

  • Eat fruits and vegetables more often: Most people prefer to eat high-calorie food when looking for weight gain. However, you should add fruits and vegetables to your diet for weight gain, low in calories for building muscles. Additionally, fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre, which helps digestion but be careful to check the sugar content of some fruits.


Exercising tips to build muscles. 

In addition to the healthy diet, it is also important for you to exercise to increase your muscle mass. Exercise may also stimulate your appetite, and you can get a perfect diet for gaining weight. 

  • For muscle building, you need to take guidance from a professional gym instructor, personal trainer, exercise physiologist, or physiotherapist will help make sure you are doing each exercise correctly. By this, you would reduce your risk of injury.

  • In the beginning, do muscle building, and weight lifting two or three times a week and give your muscles rest time to recover. 

  • Follow short muscle-building workouts and intense rather than long and leisurely. Moreover, follow compound exercises that work for multiple major muscle groups, for example, the squat and bench press.

  • There is another important thing that you have to do to gain weight and muscle building naturally, so don't waste your time or money on powders, pills and products that claim to increase muscle mass.

Track your weight gain progress

It would help if you tracked whatever goals you have set for yourself. This is to motivate you and boost your muscle-building efforts.

  • Keep a diary to monitor your daily calorie, carbs and protein intake and take a training schedule.

  • To begin with, make sure your goals are realistic. For example, an increase of a few kilos may take a year to achieve. Putting on lean body weight takes time, so don't be disappointed with small gains.

  • Prepare a weight gain chart, follow it, and measure your body at the end of every week how much weight gained.



With all the tips discussed in the blog, you would certainly get results concerning a weight gain diet and exercise plan for muscle building. You should not waste your time or money on powder supplements that claim to increase your weight and lean the body. Further to learn about many other workouts and training plans and fitness guidance, reach out to our team of experts at The Health Mentors.