Gaining weight can be very daunting for some. People believe that simply by not watching what they eat, the weight should accumulate, just like it does for other people.

If you are underweight and don’t gain weight easily, the opposite is true for you. You have to start taking more and more care of what you eat.

Healthy weight gain is primarily about gaining muscle tissue in the areas you want. Muscle looks better, makes you feel better, adds a lot of functionality to your body, and has many other benefits. You don’t want to gain weight, which will make your skinny body very ugly, by adding cellulite and fat in places you don’t want. There is nothing worse than a skinny body covered in fat.

So here they are, the things you absolutely need to do to effectively gain healthy weight:

Calorie intake. You must be consuming more calories than you expend. Your body needs energy to build new tissue and gain weight. You need to start counting calories and know exactly how much energy you are getting. An average man will need to consume between 3,000 and 4,000 calories a day to gain weight. The number will depend on the person’s genetics, weight and activity.

Macro and micronutrients. You need to get the right amounts of carbs, protein, and fat to gain weight more efficiently. Your diet should be balanced. Micronutrients are vitamins and minerals. Make sure you consume enough fruits and vegetables.

Integral food this links to the previous point. Your carbs, fats, and protein should all come from healthy, whole-food sources. Most of your vitamins and minerals should also come from real fruits and vegetables and not from supplements.

Exercise. Exercise helps in two ways. First, it allows you to gain weight in all the right places. Second, it can promote the release of hormones, which promote weight gain. Heavy weight lifting is one of the best forms of exercise for healthy weight gain. Squats, deadlifts, bench presses, and pull-ups are some of the exercises you should be doing.

Consistency you need to exercise and eat your meals constantly. That means exercising at least 3 times a week and having at least 3 meals a day. Make sure you have large meals and regular snacks.

Those are some of the very basic things you need to know and there is much more information available that can help you gain weight in the most effective way.