How can a lean person put on muscle mass?

Question

Hello doctor,

I am a 23-year-old male. I have a very lean body. Since my childhood, no changes have happened. My height is approximately 5 feet and 6.9 inches. In between, I suffered from pneumonia and asthma a few years ago. But now I am fine. I want to develop my body. What should I do? Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

To gain weight healthily, you need to build muscle. I advise you to do regular physical activity and have a healthy diet.

1. Healthy diet: Do not start eating oily or junk food to gain weight, because that would only lead to a gain in fat and health problems, like high cholesterol and heart disease. For a healthy diet, increase your protein intake through sprouts, nuts, egg white and lean meats like fish and chicken. Follow up your workouts by drinking a whey protein supplement within ten minutes of your exercise. Instead of three main meals daily, divide it into small meals every two hours. That makes it 8 to 12 small meals in a day.

2. Physical exercise: You can start by joining the gym. Do ten minutes of cardio follow by strength training. Start by lifting lighter weights. Listen to your body, and slowly move on to heavier weights when it allows you. You can hire a qualified trainer to help you get results faster and guide you to do your exercises correctly. Improper posture and breathing patterns during exercise can lead to injury. Before you start any exercise program, visit a doctor for a proper physical examination to understand if the activity suits you and to prevent damage. Good 8-hour sleep and eating meals right on time are essential.

I would like to say that everybody is born beautiful, inside and out. Beauty lies in the eyes of the beholder.

Thank you.