Gaining weight is easy. Gaining healthy weight is a bit tougher, but not all that difficult either with proper form. Here are 3 tips to guide you:

1. Make sure you practice proper nutrition:

Nutrition is a really complicated subject, but the nuts and bolts are pretty simple. You want to gain muscle mass, not fat so you should concentrate on the foods that are going to help you do that. Lean beef, mixed nuts, vegetables (broccoli, cauliflower and spinach are really good) and fresh fruit. Fat is not your enemy, but trans fats are! About 30% of your calories should be from fat. Always choose colored carbohydrates when you can help it.

For example use brown rice instead of white rice, sweet potato instead of a regular potato, whole wheat bread instead of white bread. Also, try to fit your carbohydrates and simple sugars in during your post work out period. One to two hours after a workout, your body can process them better. They are less likely to turn to fat. Also, try to eat small portions every 2 to 3 hours so your metabolism is working continually.

2. Exercise Effectively

For most people looking to build mass, this means lifting weights. It means heavier weight and fewer repetitions. A good strategy is to look for 3 sets of 10 repetitions (reps) on each exercise. The idea is to achieve muscular exhaustion with each set. Muscular exhaustion means that your last rep, is the last rep you can do with proper form. You may see people in the gym straining to finish their sets with all sorts of sloppy form. They simply have too much weight. They are past muscular exhaustion and are not getting the maximum benefit from their workout.

Instead, it is better to go with a little less weight and keep proper form. You should give muscle groups at least 2 days to recover before having another hard workout. This does not mean you can not work out on consecutive days, simply rest one group of muscles you work out, such as your upper body, and concentrate on another, such as your legs until the rest period is up.

3. Take proper supplements

Protein, protein, protein! It is impossible to overstate the importance of good protein when trying to build muscle. Your body needs protein to grow muscle. Protein is constructed with amino acids. For muscle building you want “branched chain amino acids” (BCAAs). Be sure that your protein supplement contains these BCAAs for maximum efficiency. Whey Protein is by far the most common type of protein found in supplements and it is very good.

However, it is better to have a combination of whey and casein, which are the two proteins found in milk. The combination of casein and whey protein has been shown to speed up muscle recovery and aid in fat loss. If you have a milk allergy however, you will need to look at another protein source. Soy protein is another popular choice that shouldn’t bother you if you have a milk allergy. Have 2 or 3 protein supplements daily in addition to your meals.

Gaining weight in a healthy manner does not have to be a difficult process. Just remember to eat well, eat a lot and eat frequently. Work out correctly and regularly, and get plenty of protein into your system. With these simple tips there is no doubt you will see dramatic results with quick, healthy weight gain.