Gaining weight healthily involves correct nutrition, exercise and rest. Calculate the number of calories you need to maintain your current weight, then increase this amount to start gaining. Eat the right types of foods in the right proportions to gain weight through muscle growth, rather than putting on unhealthy amounts of fat.
Calorie Intake
Calculate your current calorie intake by reading the labels on the foods you eat. This is your maintenance level of calories. To start putting on weight, increase your current intake by 500 calories. For example, go from 2,000 to 2,500 calories per day. After two weeks, add an additional 300 calories and continue to add 300 every two weeks, according to Bodybuilding.com
50/30/20
Consume the right kinds of calories and in the correct balance to ensure that your body is getting the nutrients it needs to gain weight but not put on too much fat. Bodybuilding.com recommends a ratio of 50 percent complex carbs, 30 percent protein and 20 percent healthy fats. Complex carbs like whole grain pasta and vegetables provide your body with energy, allowing the protein to grow the muscle.
Weight Training
Weight training is an essential aspect of gaining weight. Muscle is more dense than fat, so you may find that the scale shows you have gained weight even though your body will look more toned and fit than before. The best exercises to perform to build muscle mass are compound exercises like squats and bench press.
Rest
Not getting a full eight hours of sleep at night can be detrimental to your weight-gain success. Your body burns more calories the more active you are. The more calories you burn for energy, the less you have available to build more tissue. In addition, the human growth hormone starts to work rebuilding muscle tissues only after you have been asleep two hours.
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