Increase Portion Size
The basic thing that you should follow is that your calories intake should be 3,500 more than what you burn through activities and daily functioning. One simple way to work towards this goal is by increasing the size of portion you eat. You don’t have to stuff yourself if you are someone who eats little or have small appetite, but consciously need to try to eat more food than usual every time you sit down to have your meal.
Increase Calorie Intake
Start eating calorie dense foods to increase your calorie intake. Certain foods provide more calories than others for the same serving size. This helps those a lot who want to put on weight. Include foods like dried fruits, nuts, peanuts butter, cheese, peas, corn, potatoes and ice cream to add calories.
Increase Protein Intake
Protein is the building block of your body and your body is going to be starving for it if you don't add enough proteins to your diet. Never let your protein intake go lower than 2.5 gms per kilo of body weight, when you are aiming to add muscles for long-term.
Include more of unprocessed foods such as nuts, seeds and dried and fresh fruit that are nutritious and can be easily tucked inside your backpack, briefcase or purse to eat when you are away from home. Eat every two to three hours to enhance your calorie intake.
Start Strength Training
Strength training is the key to adding pounds of muscle mass to an underweight body frame. Muscles weigh more than fat and can also help the body shape for a healthier appearance. For best results you should target each major core muscle in your body such as the legs, arms, back, chest, shoulders and abdominals. Performing two to three sets of each strength exercise, two to three times per week can bring a lot difference to shape the body. In addition, you should also obtain comprehensive instructions by a trainer at your local gym or apart from this you can also get help from fitness magazines or books, online or from workout DVDs.