Friday, March 1, 2024

5 Proven Tips to Gain Weight and Muscle Mass For Skinny People

What Causes Weight Loss and Muscle Loss?

There is a universal simple formula for weight gain and that is that you need to consume more calories than the number of calories you are burning throughout the day.

Here, calories refer to the unit of energy that we consume through food and deplete through physical activity.

  • The first reason is that you are genetically thin. People with ectomorph genetics do not gain weight because they have a very high level of metabolism.
  • You, consuming fewer calories than you need.
  • Excessive physical activity or exercise.
  • Getting less than 7-8 hours of sleep daily.
  • In order to gain weight fast, many people consume more sweet and sugary foods and drinks, oily and fried foods, which do not increase muscle mass but increases stomach.
  • Doing cardio or jogging exercises more than necessary.
  • Drugs and smoking interfere with blood circulation in the body which directly interferes with muscle growth.
  • Taking medication for medical reasons.
  • Eating less protein-rich foods.

Read more: How to Lose Body Fat: Diet Tips and Exercises

5 Best Ways You Can Gain Muscle and Weight

1. Avoid Junk Foods

Many people start to have a large amount of burned oily and sweet food. Please avoid these things, because it will increase your stomach only, not muscles. At the same time, due to the additional cholesterol, your heart can be seriously damaged with time.

2. Focus on Right Amount of Protein Intake

The main nutrition for muscle growth is protein. For each kilogram of body weight, you need to eat 2 grams’ protein. In other words, if your weight is 50 kg, you need 100 grams’ proteins required for the growth of muscle muscles daily. But if you think you will eat 100 grams’ proteins together, it won’t work.

Because those who new to the gym are low compared to digest protein at once. Easy to eat the highest 25 grams of protein together at once. Have protein-rich food meals 5-6 times a day. Also, there is a way to eat 1 kg of fish or chicken dividing 4- 6 times in the whole day.

This will reduce cost and your needs for protein throughout the day will be fulfilled. 2 / Exercise – 1-hour exercise is just 4 percent of your whole day time. So you can manage time for exercise. You have to go to the gym at least 4 days a week.

3. Be a Fitness Freak

If you start going to the gym, then on the first day you should not perform the difficult exercise. It may be harmful. Many do not want to train legs.

Please don’t skip legs, because the majority amount of human growth hormone is produced while you train legs. Do it for yourself, the people who tend to show off into the gym has a higher possibility of getting injured.

So consult with the trainer before exercising and follow the routine. Then you will get the result for whom you exercise. Because it is better not to do exercise than doing it wrong.

4. Take Rest

3/ Rest – Many people think that muscle builds at the time of exercise. The concept is wrong! In fact, during exercising muscle cells are getting damaged. If you get the adequate proteins and rest, the cells get larger than before, and this whole process is done in a sleeping condition. So rest as long as you can.

5. Reduces Stress and Mental Anxiety

Turn away from unnecessary things and chatting over the phone. Sleep at least 7 to 8 hours each day. Leave the housing habits and get up early. All of the human growth hormones releases at the time of sleep. Try to lead a stress and tension free life because the stress prevents the process of creating the muscle.

Complete diet plan for weight and muscle gain

After waking up in the morning

[7: 00-6: 00]- 1-2 glasses of water, 4-6 boiled egg yolks or chicken breast, or 1 scoop of whey protein.


[8:00 – 9:00] 3-5 pieces of bread or 1-2 plates of rice. Eggs / Chicken / Cow / Dried Fish. 2-3 handfuls of raw chickpeas soaked in water, corn husk or corn, banana, 1-2 sweet mashed potatoes.


[12:00] – Almonds / chickpeas / pumpkin seeds / raisins / fruits / boiled sweet potatoes 1-2.


[1: 00-2: 00] – 1-2 plates of rice or 4-5 loaves of bread or oatmeal. Eggs/chicken breast meat/beef or mutton lean red meat, dried fish, fish, fish eggs, and vegetables as needed. Mix soya chunks in any curry or vegetable. Cooked sweet potatoes 1-2 pieces.


[6: 00-6: 00] – Almonds / pumpkin seeds / corn husk / cooked sweet potato 1-2 pieces.


[8: 00-9: 00]- 1-2 plates of rice or 4-5 loaves of bread or oatmeal. Eggs/chicken breast meat/beef or mutton lean red meat, dried fish, fish, fish eggs, and vegetables as needed.

Mix soya chunks in any curry or vegetable. 1-2 cooked sweet potatoes. Before Bed- You can have 1 glass of milk or wet gain milkshake. Ingredients: 1 to 2 glasses of milk, 2 bananas, 2-3 teaspoons of honey, 1-2 handfuls of almond or almond powder, along with 1 scoop of whey protein (if available ). Mix all the ingredients in a blender and drink.

N. B. : [ After waking up in the morning and after exercise eat/drink at least 25 grams of Lean protein w. Note that, there are 3 grams of protein in egg whites. ]

N. B. : Before exercise, drink banana, apple or sugarless black coffee. This will provide you energy during the exercise. ]

What Causes Muscle Pain?

New gym-goers or those who are starting again after leaving the exercise, their first week will pass through pain in the body. The reason is, when we exercise,

  • Our muscle cell breaks into the new cells.
  • After having adequate nutrients and rest, the broken cells get repaired & transform into larger cells.
  • Now the elasticity of before exercise muscle cells is weaker than after exercise muscle cells.

As a result, new gym-goers feel the pain. The large muscles of your body will get more pain, than the shorter muscles. For example legs, back, and chest muscles feel more pain.

How to get relief from muscle pain after the gym?

This pain is completely normal and should never be relieved by medication. Adequate warm-up and stretching should be done before exercise. And using hot water during the bath will reduce the pain. In 4 to 5 days the pain will be completely reduced.

Lastly, there is no such thing as a shortcut for those who want to build a good body. Muscle building is a matter of time, be patient. The person who is working out according to the idol, you’ve to take a look at how many years he has exercised to get such a body and you should also see his diet plan.

The more intelligence you show in exercising, sleeping, and eating properly, the More You’ll succeed. Take a picture of yourself in front of the mirror and report the progress each week/month When you get the results of your hard work every week/month, you will become a hard worker on your own.

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Abu Sufiyan Taj
Abu Sufiyan Taj
Abu Sufian Taj is the Founder & Chief Trainer - Fit life Gym.

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