11 Simple And Easy Ways To Gain Weight/ Muscles Naturally

increase muscle diet

Are you tired of hearing one thing again and again that you are ‘Skinny’? Are you looking a way to gain mass and still cannot find one?

Do not worry! I have come up with the best of the best solution to gain mass and build muscles. There are pretty easy tips and ways that I am going to share with you that will, no doubt, prove to  be useful for you and you will see the results yourself.

It is necessary to do exercises to build muscles but your diet also plays an important role in that process.

Diet Tips To Gain Muscle:

Firstly, I will tell you some good diet tips.

  • Eat vegetables as much as possible.
  • Eat more.
  • Intake calories on the days you exercise.
  • Eat after 3 hours.
  • Eat meat.
  • Drink milk before going to bed.
  • Eat foods rich in
  • Try eating ice cream after workouts.

Foods that help you gain muscle:

  • Egg.
  • Milk.
  • Beef.
  • Brown Rice.
  • Cheese (organic).
  • Brown Rice.
  • Whole Grains.
  • Tuna Or other fish.

Here are some important points that must be kept in mind while you are gaining weight and muscle.

  1. Know The Number Of Calories You Intake:

Your calorie intake depends on your current weight and how much weight you want to gain. If you are eating 1500 calories per day, then increase this number to 2000. If your calorie intake in a day is 2000 then take it to 2500 calories per day.

  1. Lower Down The Carbs At Right Time:

Everyone knows what is happening inside their bodies so if you feel that you have gained much weight and you are consuming more fats than you should or you have reached your goal of gaining mass then lower the number of calories you take in a day.

  1. To Gain Muscle, You Need To Get Stronger:

There is a legendary story of ancient times that once a wrestler named Milo trained himself for the Olympics by carrying a calf on his shoulders. Eventually, as the calf grew bigger he had to carry more and more weight by time and that made Milo’s body stronger and he was known as the strongest man of that time.

  • Do not change your exercises after a week or two. That is known to be wrong to check your progress. Simply, try carrying a little more weight than you did last week. Repeat the process.
  • Exercise how much you easily can. You’ll get sore if you try to exercise more than your stamina and you simply hit failure. That leads to injury. Avoid this situation.
  • Do not pump your muscles. First, build them.
  1. Eat High-Protein Foods:

muscle building foods

You need to intake more proteins to get stronger and it is important to be strong to gain muscles. Whatever your weight is, take the same amount of protein (in grams) in a day.

If you weigh 160 pounds then you have to intake 160 grams of protein in a day. 160 pounds mean 2 eggs, a cup of cottage cheese, 1 glass of milk, beef sandwich, peanuts (2 ounces), and chicken breast (8 ounces).

  1. Understand the Caloric Excess:

There is a very common problem that whatever you eat you just don’t gain any weight. You eat a lot and it feels like you ate nothing. It happens because you don’t consume the right amount of calories which your body needs. Try changing the foods you regularly eat and it does not matter what you eat because you want to gain weight and that is important. Your calorie need depends on your age and current weight a lot and even gender too.

  1. Take Legal Steroids:

Sometimes it is a need to take steroids or supplements to gain or lose weight, but it is important that you take legal anabolic steroids. I would prefer Crazy Bulk Supplement because it is legal. They help you in gaining muscles. Crazy Bulk is known as the best body building supplement and it also reduces body fat. All of Crazy Bulks’ supplements are guaranteed to build muscle faster, reduce body fat, and also boosts up your stamina to get a great body.

  1. Lift Every Other Day:

Take a one day rest and the very next day perform a full body workout.

“Your muscles grow when you’re resting, not when you’re working out,” says Michael Mejia, C.S.C.S., Men’s Health exercise advisor.

  1. To Gain Muscle, Make Eating A Habit:

Do not skip any meal if you intend to gain weight or muscle and if you are skinny then you have a good metabolism and digestion so in your case you can easily digest and burn the calories. Try to eat foods that contain protein the most.

Plus, you need to provide your body with something to digest and build muscle.

  1. Change Rep Range Of Your Exercises Every 2 Weeks:

When you are progressing and gaining muscle then I suggest you to increase the weight you are lifting every fortnight because your body gets used to carrying weight and the stress is given to your body by increasing the weight you lift will help you gain more muscle.

  1. Consistency Is Important To Gain Weight/Muscle:

If you want people to notice, then you should gain 24lb of lean muscle in a year and for that, you need to gain 2lb in a month. It is important that you lift weights at least 3 times in a week. You have to spend weeks and months for that. You cannot gain muscle in just a month or two so you need to be consistent about it.

  1. Easy Exercises To Gain Muscle Without Any Equipment:

If you cannot go to the gym and don’t have any equipment at home, but still you think of keeping your body in shape, then you should try these simple and easy exercises:

  • Walking.
  • Jogging or Running.
  • Squats.
  • Pushups or Wall-pushups.
  • Crunches.
  • Yoga.
  • Tricep Dips.
  • Walking lunges.


Simply all you have to do is make the right eating schedule and make it a habit, be consistent in working out, know your calorie needs, and take a legal mass gainer steroid (Crazy Bulk Supplements) to gain weight and muscle. Just keep in mind sticking to a routine and being consistent are two simple things that can make you do anything.



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