5 Tips That Actually Help You Gain Weight & Build Muscle

By Team Muscletrail
10 September, 2022

Managing weight is always a challenge and a serious life goal for many people. Contrary to popular perception, gaining weight can be as difficult as losing weight. Moreover, gaining weight the right way, i.e., gaining lean muscle can be even stressful. Many people might think that to gain weight, all they need to do is improve their diet and eat as much as possible. However, for gaining high-quality weight, which basically involves more lean muscle and less fat, you would have to eat right while being serious about your workout routine.

If you’re a hard gainer, you may blame it on your bad eating habits, or genes. But the truth is, you can gain muscle too. Eating a balanced diet and mapping out a detailed exercise plan can make all the difference in transforming your body. I have some tips that will actually work to help you add some weight to your body.

How To Gain Weight the Right Way

Read the following five tips to figure out how to gain weight the right way. It may seem challenging at first but with some discipline and determination, you will slowly find your way through the challenges.

Eat the Right Food Items

The first thing that will help make a serious difference for people who want to gain weight is their eating habits. You need more muscle cells? Eat more food. The quality of food you’re munching on also matters in ensuring that you build muscle. Eating junk in every meal will likely do you more harm than good. You can gain weight by eating junk but you’ll also deposit a lot of fat in your body along the way. Although fat can also help in building muscle, you need more protein to bulk up, not necessarily junk.

The size of the food portion you’re consuming also matters. Instead of binging on snacks, eat larger meals. But if you’re relying on snacks for weight gain, you can add healthy things like nuts in your snackable food items for the day as nuts contain protein and can contribute to muscle growth gradually. 


Train Your Muscles

A good diet will only bring in limited results unless you pair it with exercising. Lifting weights is proven to cause tears in your muscles, which heal over time and generate more muscle fibers, resulting in bigger muscles. Resistance training will also help you build lean muscle. There are many specific programs that can help you get bulky muscles. Of course, the start is going to be slow but you’ll get there through perseverance.


Stay Patient & You’ll See the Change

To gain weight, you need to stay patient. You will not see great changes in only a matter of weeks. Target gaining anywhere from around half a pound to a full pound per week. And to do so, you will have to rely on your food intake. You will have to add around 250 calories to your normal diet per day. Do it for a week, measure the difference, then add around 250 more calories to this next week. This strategy is will bring proven results if you are dedicated enough.


Keep Track of the Time

This might seem absurd but yes, keeping track of time is important when you’re looking to gain weight. According to experts, you should eat something nutritious every 3-4 hours for weight gain. If you’re eating 3 meals a day, add 3-4 nutritious snacks in between to this. Remember that the food you are eating (even the snacks) must be nutritious. Do not prolong eating for more than 4-5 hours. Eat light but sufficient.


Protein Supplements

Protein supplements are a great way to gain weight. Some people believe that taking supplements is an unnatural way to gain weight but you can see your desired results sooner with the help of supplements. As experts say that you need to get at least 0.7 grams of protein per pound of your body weight, achieving this can become difficult by only relying on food. You can hit this target a lot more conveniently by using high-quality natural protein supplements from Muscle Trail. The quality of protein and where it is sourced from matters also matter. If you get your natural protein supplement from Muscle Trail, you will not have to worry about the same as they follow strict hygiene and quality standards for their versatile range of products.



We know that it is easier said than done, but still, being religious about your eating and exercising habits will bring all the difference in the way you look. Even if you struggle at first, it would be worth it in the end to have a healthy body that you’ll be proud of. Follow the tips mentioned above, get in touch with a professional trainer, if needed, and gain that weight you always dreamed of gaining. 

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