My weight is 53 kg and height is 170 cm. I want my weight to be at least 60 kg coz I feel im very slim and I want to gain muscle.

Question

Dear Lybrateuser, - To build your muscles & to increase your weight you have to consume a well balanced diet with more of protein foods & do regular exercise - have fruits, vegetables, whole grains instead of refined ones, more of protein rich foods such as eggs, lean meats, milk & milk products, tofu, soya products, beans, lentils & pulses, peas, sprouts, nuts such as almonds, walnuts, pista, cashews, peanuts -include a protein rich food in each of your meals & also as a snack in-between meals to boost your protein content to develop your muscles - do regular exercise like jogging, swimming, pull-ups, pushups, crunches, squats, do moderate weight lifting for 10-15 min twice a week.

Nash Kamdin · Accepted Answer

Dear Lybrateuser, - To build your muscles & to increase your weight you have to consume a well balanced diet with more of protein foods & do regular exercise - have fruits, vegetables, whole grains instead of refined ones, more of protein rich foods such as eggs, lean meats, milk & milk products, tofu, soya products, beans, lentils & pulses, peas, sprouts, nuts such as almonds, walnuts, pista, cashews, peanuts -include a protein rich food in each of your meals & also as a snack in-between meals to boost your protein content to develop your muscles - do regular exercise like jogging, swimming, pull-ups, pushups, crunches, squats, do moderate weight lifting for 10-15 min twice a week.

Shwetha Bhatia · Answer

Its important to follow a healthy diet which has optimal amounts of first-class? proteins (dairy products, egg, fish, etc) complex carbohydrates (oats, brown rice etc) & healthy fats (almonds, walnuts etc )along with a structured exercise program that is balanced with weight training and cardio will surely help. Kindly contact us for customised diet & workout plan.