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increase your protein intake from things like lean meat, nuts, poultry products, legumes and seeds. To top it off, you will also need carbohydrates that can be found in fruits, vegetables and whole grains. Another thing you will have to do is eat five to six meals per day instead of the eating three large ones. Aside from food, there are protein foods and supplements drinks available which you can add during any time of the day. Since they come in different flavors, you can choose your favorite one from the store, add some water and then serve. Some people even add a small amount of flax seed oil and psyllium powder so they also get some omega 3 fatty acids into their system. Now that you have worked the eating part, now it is time to work on body building. Resistance training forces the muscles in your body to work harder and as a result increases your muscle size. Some examples are aerobics, cycling, running and weight lifting which can be done of course if you have the equipment at home or if you are a member of a gym. Exercising is ideally done for 20 minutes but those who want to sweat it out and gain weight should try to work out between 1 to 2 hours every other day. Since it takes some time for your muscles to recover after a workout, you should make sure to give it time to rest. It may take some time to gain the ideal weight you want if you are underweight so just be patient because the right nutrition diet and body building program will soon make you reach the goal weight. Once you do reach the ideal weight, the challenge now is maintaining it. This is done by monitoring your calorie intake. There are books about this as well as information online which you can download to help you calculate how much of a certain food you can eat per day. The mistake some people make that gets them off track is adding some unhealthy foods the diet such as chicken nuggets, French fries and fish sticks. You should eat smart and go for baked chicken, potatoes or fish. If you want, make the portion a little bit bigger. Each meal should consist of protein and 2 to three servings of vegetables preferably the green kind that has a lot of vitamins and phytonutrients. As for refreshments,

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