How to Make Your Body Fill Out

If you want your body to fill out, you will need to follow a few basic weight-gaining techniques. First and foremost, you will need to increase your calorie intake. Eating your precise calorie needs will only maintain your size. Therefore, you will need to eat above your daily recommended portions. On top of increased food intake, you will need to work out. Muscle is added to the body by breaking down existing muscle through exercise. The muscle, with the aid of proper nutrition, then repairs itself and grows bigger.

Things You'll Need

• Gym access

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Instructions

• 1

  Calculate your daily calorie needs and eat slightly more than required to maintain your weight. Use an online calorie calculator to measure your needs. Obtain your calories from high-quality fat, protein and carbohydrates. 40% of your calorie consumption should come from carbohydrates, 30% from protein and 30% fat. Try to eat mainly healthy foods such as lean meats, wholemeal carbohydrates, olive oil, fish oils and fruits and vegetables.

• 2

  Perform upper-body exercises three times per week. Aim to perform the most fundamental exercises as these work the most amount of muscles in one movement. These exercises are the bench press, shoulder press, dead lift, upright row, chin-ups and dips. Perform them all in three sets of 12 repetitions. Take at least a 48-hour rest in-between workouts to allow your muscles to recover.

• 3

  Perform lower-body exercises three times per week. Perform the barbell squat, lunge and calf raise and aim to perform three sets of 12 repetitions. Perform other leg exercises too, trying not to isolate one particular muscle group. Instead, perform what are known as compound exercises which work many muscles at once. Take a 48-hour break between workouts.