How to Gain More Weight and Muscle

It is important to remember that it is possible to gain more weight and muscle however, it's going to take dedication and time. Proper training and nutrition will help you to achieve this goal.

Difficulty: Moderately Challenging

Instructions

1. Start lightly, Rome wasn't build in a day. It's important in the beginning to build strength. This will ensure a good foundation to build on. Build strength by starting with a small amount of weight training and calisthenics, such as push ups and pull ups. Begin by only working out 2 to 3 times a week for about 30 minutes to an hour.

2. Gradually build up the amount of calisthenics being performed. Also gradually increase the amount of weight training and the actual weight being used. Building muscle will require the addition of more weight over a safe period of time.

3. Once this becomes easy, increase the amount of workouts in a week. It is important to rest the body. So don't over do it.

4. Eat healthy and be sure to drink plenty of water.

5. Increase the amount of food you are consuming but be sure to not skimp out on quality. Eat foods from the basic food groups. Eat whole grains rather than enriched flour.

6. Bump up the protein. This is essential in building muscle and increasing weight. After all, you don't want to add weight that is fat. As a rule of thumb, eat 1 gram of protein for each pound that you weight.

Tips & Warnings

• It is important to stay healthy and do this at a gradual pace. There will not be overnight results, so please don't expect it.
• Do not expect to get body builder results, be realistic.