How to Gain Weight Naturally for Men

While so many people are trying to lose weight, you often overlook people who are underweight, people who want to gain weight to be healthy or those who want to build muscles for a better and healthier looking physique. It is important to gain weight the right way, by gaining toned muscle and not just fat. If you gain weight in an unhealthy way, it can cause medical issues like diabetes and heart disease, according to "Fit To Be Well."

Things You'll Need

• Weights
• Fitness equipment
• Protein
• Healthy foods

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Instructions

• 1

  Lift weights to help bulk up muscle. Muscle weighs more than fat, which can be a healthy way to gain weight. It is important to get exercise for each part of the body. Weights can help work the arms, back, shoulders and legs. For the arms and back, perform curls by holding the weight in your hand and curling the arm up to the shoulder from a position stretched out in front. For the legs, use weights to do leg lifts. Simple leg lifts can be done with ankle weights. Lie on the floor on your back and lift the leg up, bending the knee and kicking into the air. For stronger thighs, lie on your stomach and bend your weighted leg up toward your back, and do this about 15 times.

• 2

  Use exercise equipment to help get in shape and build muscle. Fitness equipment like a bench can aid in doing bench presses. Using a machine with pulleys can be used for sculpting back and arm muscles because they use weights for resistance. The "Fitness Professional's Handbook" recommends using fitness equipment for optimal fitness, this includes treadmills for sculpted legs.

• 3

  Take in more calories than what you burn through exercise. It takes 3,500 calories to make a pound, according to "Dieting For Dummies." So for a person who is looking to gain weight, it will be important to keep track of both calorie intake and expenditure to make sure you're eating enough food.

• 4

  Make sure to eat healthy foods. Stick with leans meats, dairy products, whole grains and raw fruits and vegetables. These are normally eaten by people trying to lose weight, but the trick is to eat more of them for weight gain. Eating unhealthy, carbohydrate-rich foods, like white pasta, potato chips and sugary junk foods, is bad for the body and will cause unhealthy weight gain.