The problem with gaining weight is due to having a fast metabolism.You can burn calories just by thinking of exercise. Remember it is not only overweight people that dream of having muscular and toned bodies. Thin people want them just as badly. For a thin person it can be very difficult to gain muscle as their metabolism will burn too many calories preventing the growth of any new muscle. The obvious answer would be to eat more calories. However it is not as simple as that. Just eating lots of calories is not going to be enough. Even a thin person can carry what could be considered excessive fat around their waists, while their arms and legs remain thin.

To get more muscular there are certain rules that need to be followed. You must continually follow these rules persistantly. Skimping on meals is something that you must avoid religiously. Doing what you need to do on a regular basis without fail is what is going to help you put on weight.

The first step is weight training, without this you will not gain muscular weight. Muscle has more density and weight than fat, so the more muscle you can get, the heavier you will become. Training with weights breaks down muscle, nutrition and rest repairs them so that they are fractionally bigger than they were before.

Always concentrate on the big exercises which are going to work the most muscles at one go. These exercises require the use of lots of different muscles. This means that more of your muscles are being trained. Forget all the little isolation exercises that only hit one muscle at a time, because you will never put on weight with these types of exercises. You should lift a weight that allows you to reach 4-8 reps, and once you can do 8 reps add a little more weight and repeat the process.

You need to start eating more calories but they should be good calories that come from foods such as cereals, vegetables, lean meat, eggs, and fish. Try to eat salmon or tuna everyday as these provide you with the types of fat that are of great benefit for your body. Try to eat something every 3 or 4 hours. While this may sound like a lot, you must remember that once you begin training with heavy weights, your body's need for calories will increase naturally and you will feel more hunger. Also remember to increase your water intake substantially.

Carbs provide your body with the energy that it needs to train, so do not skimp on carbs, and make sure that you never miss breakfast. Protein is what repairs your body after the training has broken down your muscles. Lack of protein will make sure that your muscles will not get bigger. You need to be consuming 1gram of protein for each pound that you weigh. Some people cannot eat this much protein through regular food. Protein drinks are an invaluable tool to help increase your intake. Take a protein drink about 3 times a day between meals, and taking one last thing at night will reap great benefits.

In order to put on weight,calories must be saved and not spent. This means getting plenty of rest. Your muscles don't grow when they are being trained; they are broken down when you train. Your muscles grow when they are given good nutrition and rest. Your rest days are just as important as your training days. To gain weight you must cut back on any other activities that are going to burn lots of calories. Rest as much as you can and eat as many healthy calories as you can.

Conventional wisdom suggests that you should weight train 3-4 times a week. This is fine for the average person but if you find it hard to gain weight then this is too much. You should do a whole body routine which includes squats, bench press, shoulder press, and bent over row. Do 3 sets of 6-8 reps as heavy as you can go. Then leave 2 or even 3 days off before you train again. Do not train unless all the aches and soreness has gone. Your next training session should include dead lift, incline bench press, pull ups, and dumbbell press. Keep using these two routines and you can continue to gain muscle for a long time as long as you keep improving by adding small amounts of weight.

The bottom line is that all these steps must be followed. Miss out one and you will not grow. Never miss meals, train hard and heavy, and get lots of rest on your days off. Be persistent, be progressive, keep doing all of the steps consistently and it will happen for you. Miss any of these steps and you will quickly lose anything you may have gained. You will not find a better way on how to gain weight.