The proper combination of diet and exercise will make it easier for muscle-light individuals to build those muscles and gain more weight. Here are clever, but simple ways to do this:

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  1. Eat more, but break your regular 3 meals into 5 or 6 smaller meals. To gain weight, eating more is a must. However, this may result in indigestion if you eat all this food in only 3 meals. So, instead of eating heavier meals, eat your usual amount during the 3 meals, but add 2 or 3 lighter meals to your daily intake. Ask a nutritionist-dietician to give you professional advice on the type and amount of food to eat for weight-gain and muscle-building.
  2. Pack protein into your diet. Eat a variety of protein-rich food, such as eggs, meat, lentils, milk, and cheese. Drink protein shakes, milk, and milkshakes to complete your calorie requirements. Use as little sugar, or none at all, in your beverages.
  3. Workout at least 3 times a week to build your muscles. Increase the weights to increase your strength. For instance, if you start with 60-pound lateral pull-downs, workout with 70-pounds or heavier the following week.
  4. Workout the entire body. It’s understandable for you to expect the muscles to grow from your arms, chest, and shoulders. Remember though, that your back and leg muscles are just as important, if not more important, as the muscles-for-display. They support the entire body and must be fully developed if you’re to succeed in body-building.
  5. Sleep at least 8 hours every day. Also, make sure to warm up and cool down by stretching properly before and after workouts. These measures will help the body recover, restore, and prevent injury and health problems.

Be realistic with your goals and time frame. A more sustainable weight gain will take a while to achieve. It’ll also be friendlier to the body. “No pain, no gain” doesn’t totally apply. It’ll only be painful if you’re hasty with your goals. Work on your gains by introducing sustainable changes to your lifestyle, not with drastic diets and harsh gym regimens. Believe in yourself.

By Daniel

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