How to Put On Muscle Weight Without Fat Mass Gain

In America, where many people are struggling with weight loss, the answer to how to put on weight may seem simple. However, just as there is a temptation to choose the easiest way to lose weight, there is the same temptation to choose the easiest way to gain weight. The easy way is always unhealthy and it won't produce the desired results. Gaining weight in a healthy, effective manner in order to improve physical health and appearance can be just as challenging as losing weight with this same goal.

There are many factors that can contributed to an individual being underweight. In some cases it began before birth where the child didn't receive enough nutrition from the mother, resulting in a lower number of fat cells. Other possibilities are stress, anxiety, worrying, emotional pain, overuse of caffeine and nicotine(in combination they create a lot of nervous energy and too much mental activity), hyperthyroidism, psychological problems(the most common in this catagory are Bulimia and Anorexia), small appetite, and illness.

If the problem of being underweight is a recent condition it is best to get a medical evaluation to isolate the problem. In most cases, if an individual has been thin their whole life, and comes from a family that is thin, no medical problems will be found. The cause in this case is usually a fast metabolism and a limited ability to store fat.

Non-nutritional Sources affecting Ability to Gain Weight

It may be necessary to work with a stress counselor or a psychologist if the inabiltiy to gain weight is due to emotional or psychological factors. If you have a tendancy to be nervous or high strung, practicing stress reduction through music, meditation, low intensity exercise and relaxation can be helpful. Slowing down the mind and body will help the body to more easily absorb nutrients needed for healthy weight gain. Cutting out nicotine and caffeine can help add pounds by allowing the metabolism to operate within normal, healthy levels. Getting a full night sleep is necessary to allow the body to ease nervous tensions that can eat up calories.

An exercise routine that focuses on increasing muscle mass is important for desirable weight gain. Weight training is the best way to do this. Higher reps with at least 3 sets per exercise will maximize muscle gains. (Creatine is a healthy supplement that many athletes use to help maximize weight gain). It is best to avoid high intensity aerobic exercises as they will cause the body to eventually draw energy from muscle mass, resulting in muscle reduction.

Healthy Weight Gain through Good Nutrition

It is important to be patient when adjusting the diet in order to add pounds. A good goal is to add a pound a week. This will require eating an extra 500 calories a day above what the body requires. The best way to do this is to increase portions and number of meals per day. Healthy, high calorie foods that are easily digested are the way to go. Yogurt with high probiotic content, whole grain bread, potatoes, oats, whole grain pastas, brown rice, cheese(goat's cheese if you can afford it), avocados and nuts are a great way to get healthy weight gain. The healthy fats in these foods are higher in calories than foods high in carbohydrates or sugars.

If you are in good physical health more fats can be added from seeds, butter, dairy, milk products, and meat. It is important to avoid fried foods, trans fats and hydrogenated oils. You can get great tasting, cold pressed margarines and oils at quality heath markets in most areas. Concentrate on eating starchy vegetables such as beets, carrots, potatoes and squash. Remember to eat meals balanced with carbohydrates, proteins and healthy fats such as olive oil. Eat raw fruits and vegetables because they are much more nutritious than those that are cooked or processed.

Avoid desserts and candies because they will increase energy, causing calories to be burned. Drinking beverages with your meal is not recommended because they tend to make you feel more full, causing you to eat less. Drink mixed fruit juices a half hour before or after meals for maximum calorie intake.

Benefits of Reaching your Ideal Weight through a Healthy Diet

Improved immune system

Greater resistence to infection

Quicker recovery time from illnesses

Better looking hair and skin

Improved bone health

Underweight individuals are susceptable to sickness and disease like overweight individuals because of inadequate nutrition. Eating junk food and a high sugar diet to gain weight will not only add excess fat instead of muscle, but it can lead to many ailments and diseases.


The easy way to try and gain weight is to eat as much of anything you desire, whenever you want. Unfortunately, this approach will not lead to healthy weight gain, increased muscle mass or an attractive body. The ideal method for effective weight gain requires patience and perseverence in eating a proper diet, exercise and for some the elimination of all emotional and psychological factors.