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- 1). Eat a clean diet to fuel your body. Though you want to gain weight, you should eat healthy foods in order to do so. Proteins, whole grains, fruits and vegetables offer nutrition along with the calories.
- 2). Use free weights to build your muscle. Free weights make you work harder than the weightlifting machines at the gym, so your muscles will grow bigger faster.
- 3). Allow a day in between workout sessions. You need to give your muscles time to rest and heal, which is when they grow. If you are short on time, you can split your workouts up so that you are alternating upper and lower body days, but you should always let a muscle group rest the day after you work it.
- 4). Drink a protein shake after exercising. Protein helps your muscles repair, so it's the perfect time to drink a shake, which is almost pure protein.
- 5). Eat enough. Your body needs fuel, so you should be eating at least six times a day. Additionally, you should eat at least 1 gram of protein for every pound you have.
- 6). Choose calorie-dense foods. A food that is calorie dense has a lot of calories packed into a small space. Examples include peanut butter, olive oil and nuts.
- 7). Burn extra fat with cardiovascular exercise. Even skinny people can have some fat. To look really toned, you need to decrease your body fat percentage through exercise.
- 8). Stick to your routine. Don't be discouraged if you don't see significant results in the first month. It can take time to tone up and gain weight.
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