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Your body turns them into energy that's stored in your muscles. Around 50-60% of your daily calories should come from carbs so you have plenty of fuel for your workouts. Although it's easy to fill up on carbs, reach for high-quality carbs that give you fiber and nutrients, like whole grains. [1]
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Danny Gordon Certified Personal Trainer

Expert Interview. 18 October 2019.

For example, add these to your daily diet: [2]
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EatRight.org
Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness

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Oats, brown rice, and quinoa
Sweet potatoes and potatoes
Fruits like bananas, mangoes, avocadoes, and peaches
Vegetables like Brussels sprouts, carrots, broccoli, and cauliflower

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Give your body longer-lasting energy from nutritious protein sources. Protein is also a great way to get more calories so you don't continue to lose weight. Try to get about 25% of your calories from protein. You might eat lean meat, tofu, nuts, or beans, for instance. [3]
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Expert Source

Danny Gordon Certified Personal Trainer

Expert Interview. 18 October 2019.

[4]
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Protein shakes are also a great way to get calories throughout the day. You might sip one an hour before a workout or drink one before you go to bed.

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Eat monosaturated fats so your body can release hormones that build muscle. Drizzle heart-healthy fats like olive oil, canola oil, or coconut oil over your food, or eat foods that are naturally high in healthy fats like avocados, salmon, sardines, and trout. Try to get 20 to 35% of your daily calories from monosaturated fat. [5]
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EatRight.org
Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness

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Skip the unhealthy fats found in fast food and packaged snacks since these are high in saturated- and trans-fats.

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Eat an extra 500 calories a day to support muscle growth. If you're working out more and building muscle, your body needs more calories so you don't lose more weight. Aim for an extra 500 calories spread out across your meals. [6]
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Remember to reach for nutritious food instead of filling up on high-calorie snacks or convenience foods.
500 calories might sound like a lot, but if you add a few snacks to your daily diet, you can usually reach this. Try a handful of nuts, protein shakes, smoothies, or hardboiled eggs with crackers.

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Reach for a fast-digesting carbohydrate and protein to give you energy. You don't want to wear out too soon into your workout so fuel up beforehand. Snack on a piece of toast with nut butter and jam, for instance, or grab some grapes and a handful of nuts. [7]
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Mayo Clinic
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Drink water or a sports drink along with your pre-workout snack.
If you're going to work out for more than 1 hour, you may need to eat another small snack. For example, eat a rice cake with a hardboiled egg or a piece of cheese with a few berries.

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Re-fuel your body so you can repair muscles and store energy. If you're skinny, your body needs extra calories to build and support muscles so eat a meal that's high in carbohydrates once you've finished exercising. Aim for 3 or 4 parts carbohydrates to 1 part protein. [8]
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For example, eat a bowl of hot amaranth cereal with dried fruit and nuts or chia seeds.

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Lift weights about 4 days a week. To bulk up and tone your muscles, use high-resistance weights with a low number of repetitions. Specifically, aim to do 3 to 5 sets of 8 to 12 repetitions for each muscle group . To make your weight-training schedule interesting, you can switch up your focus each day. For example, on: [9]
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PubMed Central
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Day 1: work your chest and triceps with dips , overhead extensions, and incline dumbbell press

Day 2: work your back and biceps with seated barbell curls and wide-grip pull-ups
Day 3: work your legs and shoulders with leg presses, leg curls, and deadlifts
Day 4: rest
Day 5: do a total body workout where you target all of your major muscle groups

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Take a day off every 3 or 4 days so your muscles can repair and recover. You may work out Monday through Wednesday and take Thursday off, for instance. Then, do slower cardio work on the weekends. Don't forget to get plenty of rest every day, too. Try to sleep at least 8 hours a night so your body. Your body releases the majority of its growth hormones while you sleep, which is why a good night's rest is critical. [10]
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If you're extra tired from working out, take naps! You can also rest and relax by getting deep-tissue massages.

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Stick to 30-minute aerobic workouts so you don't burn too many calories. High-intensity aerobic activities like running burn a lot of calories so you might find it hard to build muscle. Instead, plan on doing low-intensity activities no more than 3 times a week. Keep in mind that some days you'll be doing cardio and weights. This keeps up your cardiovascular health, but you shouldn't lose more weight. Low-intensity aerobic activities include: [11]
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Walking up and down hills
Doing a stair-climber machine
Cycling in a high gear
Walking on your treadmill

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Find ways to build muscle even when you're not doing a workout. It can be hard to carve out workout time, but staying active is important for gaining muscle mass. If you're pretty sedentary during the day, try to get up and walk around or stretch every 30 minutes. [12]
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Just being more active every day can help you maintain the muscles that you've worked so hard to build.

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This article was co-authored by Danny Gordon and by wikiHow staff writer, Jessica Gibson . Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). This article has been viewed 23,292 times.

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This article was co-authored by Danny Gordon and by wikiHow staff writer, Jessica Gibson . Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).

There are 9 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 23,292 times.

Having a fast metabolism can be a blessing and a curse. You probably don't put on weight easily, but this also means it's hard to build muscles. Fortunately, it's not impossible—you just need a more personalized diet and exercise plan. If you're ready to get started, read our suggestions for gaining muscle mass while staying lean.

If you’re skinny but your belly sticks out, this article will show you why you have belly fat and how to get rid of it.
The truth is it’s not just overweight people who have belly fat. You can be skinny with a fat belly.
As you’ll see, for some people, the belly sticks out even when they don’t have excess belly fat. Factors like poor posture and bloating can make your stomach look big.
But before we look into why you’re skinny with a belly, here are 5 belly fat myths you should ignore.
Hey, before you continue reading, check this out: A new proven way to lose up to 22 pounds (10kgs) in just 6 weeks without starvation or exercising for hours – click here to see it
Lordosis is an excessive inward curvature of the spine. When the spine curves inwards, it forces the lower belly to stick out.
Lordosis is usually caused by tight hip flexors or weak abdominal muscles. These two problems can be triggered by poor sitting posture or sitting for long hours.
To check if you have lordosis, lie on your back and place your hand under the lower back. You should be able to move your hand under the back with little space left.
If there’s a lot of space left between the lower back and the floor, chances are you have lordosis.
You should also avoid exercises that require you to arch the back.
Note that extreme cases of lordosis may require therapy or surgery.
Bloating can make your belly look bigger than it is.
Common causes of bloating include, lactose intolerance, high sodium intake, drinking carbonated drinks, dehydration, and irritable bowel syndrome.
While it’s normal to be bloated every now and then, being bloated all the time isn’t something you should ignore.
How to fix it: Manage cortisol levels, increase potassium intake, avoid carbonated drinks, drink more water, avoid foods that give you gas, and chew food slowly.
Drinking a lot of alcohol doesn’t just increase calorie intake, it can actually make your belly bigger.
Research shows that people who drink a lot of alcohol gain more belly fat.
What’s more alarming is that people who are skinny but have belly fat have a high risk of diseases, according to research .
How to fix it: Reduce beer intake or drink low-calorie alcoholic drinks.
A skinny fat person is someone who is skinny but carries excess body fat.
Skinny fat men store excess fat in their chest and belly while skinny fat women have excess fat in their waistline, hips, and butt.
People become skinny fat because of excessive cardio, low-calorie intake, high estrogen levels, and not doing strength training.
How to fix it: Do less cardio, do more strength training, regulate estrogen levels and eat fat burning foods .
Slouching does not increase belly fat but it can make your stomach look bigger.
For one thing, slouching weakens the abdominal muscles because it keeps them relaxed all the time. And when the abdominal muscles are weak, the belly will stick out.
Second, slouching squeezes the organs and forces the belly to stick out.
How to fix it: Practice proper sitting posture – avoid slouching while sitting. And use
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