Instructions

• Foods like bagels, biscuits, granola, olives, avocados, meat, corn, peanut butter, nuts, yogurt, cheese and milk are rich in calories and should be definitely included in your diet.
• Extra calories can be added to the meals by substituting milk in place of water in foods such as sauces, soups and cereals.
  Foods rich in calories such as avocados and cheese should be added in salads and sandwiches.
• Mixing meat, cheese or beans to side dishes and pastas is a very good way to add more calories.Have shakes, crackers and yogurt in snacks.
• Make a diary to keep record of what you are eating every day. This would help in identifying the areas where more calories can be added.
• Remember that you need to gain muscles without eating more of saturated fat.
• Apart from concentrating on putting in more calories to gain muscle, it is also important to lift weights. Lifting weights would help in reducing your weight and increasing your muscles.
• Make sure to lift heavy weights. Make sure that a few reps in the last are difficult. This would help in building muscles.
• Recovery periods should be longer between sets.Also, recovery days should be more between workouts.
• Make use of spotters so as to avoid any kind of injury. Carry out some cardio exercises for two or three days in a week, so as maintain the shape of your heart.
• A beginner should initially go in for a complete body program for two or three days in a week. This would help the individual to get accustomed to perform exercises and lift weights. The body would get adapted for lifting weights before you start intense workouts.