Just as the risk of developing health problems goes up for overweight individuals, being underweight also carries risks. Underweight adults are at greater risk for developing respiratory conditions, digestive problems, certain cancers and infertility issues in women, says the American Council on Exercise. Whether you are underweight or simply trying to add muscle to improve your fitness level, gaining weight in the form of lean muscle requires modifications to your diet and exercise routine.
Nutrition
Step 1
Eat three meals along with two smaller snacks throughout the day. In order to gain one pound of weight weekly, you need to add about 500 calories to your diet each day, according to ACE.
Step 2
Include higher calorie foods rich in complex carbohydrates and protein. The amino acids in protein are the building blocks of new muscle, so 15 to 20 percent of your total calories should come from protein.
Step 3
Avoid foods high in saturated fats. Substitute chicken for beef and olive oil for butter. Consume low-fat dairy products and use cheese sparingly.
Strength Training
Step 1
Incorporate two to three strength training sessions into your schedule each week, recommends MayoClinic.com. Regularly lifting weights ensures that the excess calories and carbohydrates you consume are used to fuel new muscle growth instead of fat.
Step 2
Perform three to six sets of six to 12 repetitions for each exercise to stimulate new muscle growth. You'll know you are lifting heavy enough weight if the final one or two repetitions are difficult to complete with proper form.
Step 3
Allow each muscle group at least 48 hours to rest between workout sessions. This time allows the damaged muscle fibers to repair themselves, adding mass and strength for the next workout.
Tips and Warnings
- Ask a trainer at your gym for help with proper lifting technique.
- Always consult with your health care provider before starting a weight gain program. Stop lifting right away if you experience sharp pain, joint swelling or dizziness.
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