How to Gain Weight and Build Muscle Naturally

Bulk up
If you’re one of those people with the enviable problem of wanting to gain instead of lose weight, follow these simple tips.

• Healthy does it – Just because you want to gain weight doesn’t mean you’re free to be binging. You should eat, but not unhealthy things, like junk food, because these have lots of preservatives. Instead, look for foods that are calorie-dense but are still nutritious. Examples are nuts, dried fruits, cheese and peanut butter.

• Shake things up – Shakes are good idea because it doesn’t kill your appetite, but it’s super full of calories. Big Chill and Fruit Magic allow you to add ingredients like protein to your shakes for people looking to load up. 

• Go nuts – If you’ve got the munchies, nuts are a good alternative. For those looking to lose weight, it’s enough to eat handful because it’s filled with fat (the good kind) and protein, and you won’t feel as hungry. But if you want to gain, go ahead and consume about 1,000 calories by finishing the whole bag.

• Rack up the numbers – It also helps to eat several times a day instead of just the usual thee meals. People who are thin usually have small appetites, so eat as much as possible—in fact, keep eating all throughout the day.

• Skip the soup – People who are trying to lose weight is usually advised to start with a soup so that they feel full faster. If you want to gain, it’s the opposite. Go straight to the main course and eat quickly.

• Drink up – You can get your calories by drinking your calories. So finished the large-sized glass of fruit juice if you want, and every meal with a glass of milk.

Build Muscle
If you’re going to the gym not to lose weight, but to add muscle definition, here’s what you can try:

• Easy on the aerobics – You can still do cardiovascular exercise, but limit your aerobic activity to 15 minutes. Just enough so that it’s good for your heart, but not longer. Otherwise, you’ll end up burning even more calories.

• Be strong – Go for strength training and building up muscle mass. You can do this by gradually trying to lift heavier weights.

• Sit still – Learn how to relax.