Gaining body mass can be as hard as losing weight, depending on the individual. Instead of gaining unhealthy fat, your goal is to pack on muscle mass. The main thing you need to do is make adjustments to your diet and do the right type of weight training. The most efficient way of obtaining your goal is by making slow and steady progress.
Step 1
Track your calories for three days and add the totals together. Divide by three to get your average caloric intake. Use a free online resource like The Daily Plate for assistance. Add another 250 to 500 calories to this number. This will promote a weight gain of approximately 1/2 to 1 lb. per week, according to the University of Illinois McKinley Health Center.
Step 2
Stock your shopping cart with foods that are healthy and high in calories. Choose fried, fresh and frozen fruits, starchy vegetables, nut butters, seeds, avocados, oils, lean meats, beans, whole grains and low-fat dairy products.
Step 3
Feed your body multiple times during the day. Aim for five to six meals spread two to three hours apart. Include a portion of protein and complex carbs with every meal to balance them. A baked chicken breast with Brussels sprouts, steamed brown rice and an apple is a balanced meal.
Step 4
Blend a high-calorie smoothie and add it to your meal plan. Pour 16 oz. or chocolate soy milk into the blender pitcher. Add a chopped, frozen banana, 2 tbsp. of almond butter, one scoop of protein powder and three ice cubes. Close the lid, blend it until smooth and drink it any time of day. This smoothie contains over 700 calories and it doesn't take long to make if you are pressed for time.
Step 5
Increase your appetite by doing some form of cardio. Keep your intensity low to moderate and do not work out for more than 30 minutes. Fast-paced walking, jogging, elliptical training, hiking and biking are all efficient forms. By doing 30 minutes, you will still get the health benefits of exercise without burning too many calories. Do cardio every day if you have time.
Step 6
Perform multi-joint exercises three days a week on alternating days. Multi-joint exercises recruit a high amount of muscle fibers and they can help you pack on mass better than isolation exercises. Do bench presses, squats, deadlifts, military presses, dips and lunges. Aim for eight to 12 reps, do three or four sets and take 60-second rest breaks between each set.
Step 7
Step onto the scale after one week to see what you weigh. Add another 200 calories to your diet if you have not gained any weight. Keep everything the same if you have gained weight. Continue to check every week and add calories accordingly until you reach your 20-lb. goal.
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