If you are interested in gaining weight the healthy way, then you must understand the significance of a proper high calorie diet, regular strength training exercises and adequate rest, which constitute the three main key elements to a healthy weight gain. If all these factors are put together, then it results in an increase in the bone density and lean muscle mass with a corresponding increase in the body weight.

Our body requires to be fed with a specific number of calories in order to keep functioning normally. Depending upon your age, gender, physical activity levels, body weight, and height, your calorie need can vary. You must try to take in more number of calories in a day than your body needs in order to put on more weight.

You must be careful in selecting the right calorie rich diet to help you in gaining weight. If you apply short cuts and go for the sugary, starchy or greasy junk food, which contain unhealthy trans-fats or saturated-fats, then your desired result cannot be achieved because these kinds of foods are devoid of nutrient value.

In order to put on more weight, you need to eat substantial quantities of nutritious food every couple of hours. To make this easier for you, you can set a reminder over your mobile phone or set an alarm to remind you to eat at least 6 times a day, with a gap of 2 to 3 hours in between.

In addition to your nutritious calorie rich diet, you would also need to take dietary supplements in order to supply your body with adequate nutrients. You can opt for a good quality multivitamin and mineral formula, a high quality protein supplement or any other exercise supplement such as creatine and glutamine after consulting your doctor.

In addition to a proper diet and dietary supplements, another very crucial factor responsible for weight gain is strength training. It aids in building both muscle strength and muscle endurance, apart from stimulating a healthy muscular growth. If you are not clear about the specific exercises you must do, you should consult your personal trainer to help you chalk out an effective weight gain program for you.

In your Strength training workouts, you must include exercises for all the major muscle groups of the body such as your chest, biceps, triceps, shoulders, quadriceps, back, abdominals, and hamstrings in order to add lean muscle tissue as well as to improve muscular strength in these areas. You should make each muscle group do 2 to 3 sets of 4 to 8 repetitions of each exercise. Gradually scale up the weights being used when you are easily able to complete 8 repetitions in each set.

Ideally, your weight gain diet should comprise of 30 to 50 percent proteins, 20 to 50 percent carbohydrates and 20 to 40 percent fat. Remember to permit only omega-3 essential fatty acids instead of trans-fats and saturated-fats (you can include flax seed oil and walnuts). You can take chicken, turkey, seafood, eggs, pork, cheese, beef and even nuts for pumping adequate proteins into your body. You must increase your fruits and vegetables intake as much as possible in order to provide your body with ample vitamins, minerals and fiber.