How to Gain Fat & Muscle

Gaining fat and muscle can increase your total body weight and add curves and muscle tone to a slim physique. However, putting on extra fat isn't an excuse to indulge in unhealthy foods and adopt unhealthy eating habits. Choosing your foods carefully can help you put on weight without raising your blood pressure or cholesterol.

Instructions

• 1

  Eat throughout the day to gain extra body fat. Eat three meals a day and include high-calorie, filling selections such as meats, beans and carbohydrates like bread and pasta. Snack on healthy fats like yogurt and nuts between meals to increase the number of calories you take in.

• 2

  Drink high-calorie liquids. Fruit juices, healthy smoothies and shakes and milk can have 100 calories or more per drink. Drink throughout the day to increase calorie intake. You'll need to take in 3,500 additional calories to gain one pound of body fat.

• 3

  Slow down cardio workouts. Running, biking and aerobics are good for heart health. However, long, daily workouts burn calories and fat and result in weight loss.

• 4

  Exercise the lower body to increase muscle tone. Workouts that target the muscles in the legs and thighs are effective for building or toning the muscles in the lower body. Regularly engage in squats, lunges or Pilates to improve muscle tone.

• 5

  Choose exercises to target the stomach weights. Core workouts such as sit-ups or leg lifts helps slim and tone the abdominal muscles. Certain dances like salsa and bellydancing, and Pilates workouts also define this muscle group.

• 6

  Use weights. Buy hand weights to build muscle tone in the arms, or use weight-training machines at the gym to strengthen and build muscles throughout your entire body. Work with a personal trainer for the best results. Start slowly, and increase the weight of dumbbells as your muscles become stronger.