If possible, visit a dietitian, who will advise on nutrition, will be with you a program to weight gain.
Review your diet. To gain weight, you need more calories. But try to avoid eating all the same food from fast food, otherwise there is a possibility with the dialed kilograms spoil the gastrointestinal tract. Eat chicken, oily fish, cereals, a variety of cereals, nuts, etc. Often gain weight advised to eat herring, which contains substances that stimulate protein synthesis, which leads to an increase in muscle mass. Generally, the power man who wants to get better, should be varied and include all kinds of products with high calorific value.
Meals should be regular. Do not skip breakfast, lunch, afternoon snack, dinner. For breakfast you must eat something satisfying, such as scrambled eggs or meat dish.
Try to record the number of calories and what you consume daily in food. This will help to avoid low-calorie and unhealthy foods, regulate diet will also help streamline your diet.
Join a health club or gym. Talk with the coach on the establishment of training programs for the most effective workouts for muscle gain. Strength training is necessary sometimes vary with aerobic. But not peretruzhdaetsya from the first sessions, or your sports fervor can quickly fade away.
Drink more water. Human tissue composed largely of it, so their growth without supply of the fluid can not be sufficient. In particular, we should try to drink more milk and fresh juices.
Avoid stress, psychological stress can adversely affect how you get better.