Have you ever thought of themselves as too thin? Maybe even bones?

If you have chicken legs? While many of us need to lose weight, weight gain can be just as difficult.

Follow these tips to gain a few pounds - healthy and fast!

1. Eat and Eat.

While everyone should abide by this rule, it is mainly for those who are trying to lose weight are to win . Eating often means eating five to six small meals a day and packing in these nutrients.

• This does not mean eating junk food and sugar, it means a lot of protein and carbohydrates. You want to achieve a healthy weight, do not you build your fat deposits. Unlike many of your colleagues, you should be your snacks nutritious, but calorie dense: think nuts, peanut butter, cheese, dried fruit and avocados. And the good -night snack? Go for it!
• Even if it is a good way to gain weight, it is unhealthy - so give the soft drinks and coffee. Keep liquids with smoothies or shakes with skim milk or juice for an excited calories thrust Made. And remember to drink 30 minutes before or after eating; you do not want to be too full before you start eating.

2. Eat the right kind of fats

You want a bigger, healthier looking body - not a thin frame with a bit of a paunch. Maximize the avocados, dairy products, nuts (including peanut butter) and meat; stay away from ice cream, chips and fatty junk foods.

• Healthy fats can be obtained from foods such as peanuts, cashew nuts and olive oil. Stay away from processed foods derived from saturated fats (bad fats). If you are looking for a treatment, are good alternatives bran muffins, yogurt, fruit tarts and granola bars.

 3. Go High – protein.

Although it is a myth that protein builds muscle, it is an essential part of the diet. It is a building block of our whole body: muscles, bones, skin, hair and blood. Go for high- protein foods to fill.

• Protein - rich foods include meat, cheese, milk, fish and eggs. For vegetarians, protein in soy products such as tofu, as well as in combinations of foods can be found, such as rice or corn with beans.

 4. Layer on the carbs.

Although they get a bad reputation, carbohydrates also help build muscle and facilitate all your vital functions. Carbohydrates are your body's main source of energy. Complex carbohydrates are in order; it is the simple ideas that you want to avoid. They contain empty calories and will most likely be stored as fat because the sugar enter your bloodstream quickly and to an increase in blood sugar levels becoming.

• Brown rice, pasta, potatoes and whole grain products are allowed in the category. These sugars are slowly released into the bloodstream and a steady supply of energy over a long period without insulin secretion, which leads to fat storage

 5. Eating late at night.

Without even upping your food intake if you can facilitate weight gain your meal times. Have a great dinner late at night and after? Pile on dessert.

•  A recent study shows that people who snack after 20:00 clock have higher body mass indices (BMI) than people who do not nosh at night, even if they do not eat much your total daily calories. The researchers adjusted for many factors; Time seemed to a variable to be correlated.

6. Weight train.

While cardiovascular some of your muscles will develop, the weight alone to lead the training rather that you gain weight because muscle weighs more than fat.

• This does not mean you have a gym (although that would certainly work). Do push-ups, crunches, lunges, squats, and in the comfort of your own home while watching TV.
• Exercising one also builds the appetite. After training, a protein shake or bar slam to give your muscles what they desire.

7. Increase your workout.

As you progress, is what you have done is not enough. Your muscles will get used to the work you put them through - as your training easier , change them to make them more difficult to.

 Invest in weights for your home. So if you're ready to get only 15 minutes before you work for, you can push in a fast muscle building session in order to stay on the right path.

 8. Other than strength training, remain motionless

 The simple "more calories than in" slogan is true. So aside from bulking up, burn as few calories as possible. Grab the remote control of your smoothie, and long on the couch.

•  If you are sedentary total of more, it is important to keep strength training. Even if you can not see the fat in the body, can (the kind lining your arteries) show more visceral fat. And visceral fat loves inactivity. So before you sit down to watch this movie, pump some iron. Then have a marathon - a movie marathon - with some snacks.