Are you struggling to gain more body weight? It could be that your doctor has found you to be underweight and hence has prescribed good weight gain. It could also be that you wish to take part in bodybuilding competitions 2-3 years down the line. Well, necessary weight is a combination of perfect diet and exercise and here are some tips for you.

Tips for food

If you have to gain weight quickly, you have to consume 700 to 1,000 calories compared to what you burn each day. On the other hand, if you wish to take a slow yet steady approach, the target should be 300 to 500 calories. As per the experts, for improved weight, the focus should be more on proteins, carbs and fats.

You have to consume minimum 1g protein per lbs of your body weight. The best high-protein foods are eggs, fish, legumes, dairy products, red meat and nuts.

High-carbs food to include in your diet include oats, rice, sweet potatoes, yams and lentils. In regards to fat-based foods, count on olive oil, avocado, almonds and walnuts.

Tips for exercise

There is a series of exercises that are excellent for weight gain. You may view workout guide: for more information.


Your weight gain routine is incomplete with squats. It’s simple yet effective and can be performed at any skill level. Squats are excellent to strengthen and tone your lower body including thighs, hips, calves and lutes.


This is another great strength-training workout. If you are a beginner, go for standing lunges. Once you mug up some experience, you may proceed to walking lunges as well. Lunges too are fantastic to improve muscle mass right in lower section of your body.


This workout helps to enhance core strength as well as improve the lean muscle power. Moreover, crunches remove the unwanted belly fat and reward you with that envious shapely midsection.