I'm a girl of 21 and underweight. I'm 5'2" tall and I think my weight is just 40 kgs. I have tried many workouts to gain weight but I always end up working out within a week or two because of the same boring exercises. I am very much into sports and had even joined cricket and it indeed helped me to look good and gain muscle. Now I hate cricket though but I want to join other sports to gain muscles. I really enjoy playing badminton and watching other sports like tennis, squash, volleyball, etc. Can I join a sports club and gain muscle? Also it would be great if the doctors suggest me a good diet plan that I can follow to gain some additional weight.

Dt. Ayesha RehmanDietitian/Nutritionist13yrs exp

88% (51 ratings)

Ask Free Question

Hello One of the simplest ways to intentionally increase your caloric intake is to add a mass gainer to your daily routing. Ask your doctor for choosing one. Anywhere you can, try to put some extra calories in your food, particularly foods you already eat and enjoy. Be sure that each meal includes a healthy portion of carbohydrates. Gaining weight is easy if you start incorporating Carbs into your diet on a regular basis. To slow down your metabolic rate and put on weight quickly, you can make sure that breakfast, lunch and dinner are huge and well spaced out. A good way to slow your metabolism and gain weight fast is to switch your exercise routine with balanced mix of cardio, weight training & flexibility exercise. Protein is the key for muscle building; this will help you gain weight. Help yourself to nuts and dairy products. Increase liquid intake but avoid drinking water before meals and in between meals, you don't want to ruin your appetite. Instead of stocking up on chocolate as glucose boosters, try high-fibre, low sugar oat bars. These take care of your cravings.  

1 person found this helpful