For some people, gaining weight can actually be a struggle. If you're looking to gain mass and muscle, you're going to have to really change up your daily habits to see any kind of change. As someone who struggles to keep weight off, you start to realize that there are those on the other side of the spectrum. There are genetic and habitual factors that come into play. And if you're trying to increase mass -- you're not alone. Here are some ways to help you gain mass.
Increase Your Caloric Intake
You're going to want to increase caloric intake and eat more than what you already do. Track your caloric intake to find out how much you already consume, then add to it. This can be easy to achieve by adding more proteins and fats -- like meat. If you're focused on building muscle mass, you'll want to feed you body the right sorts of food. Think proteins like fish and steak. Keep in mind you'll also want to have carbohydrates after your workout. This will help replenish muscle glycogen stores. Simply put, it helps with muscle growth.
If you're having a hard time downing the extra calories, a weight gainer can help. Most weight gainers have around 500 calories per scoop. Chug it. Down it. There goes your 500 calories, consumed in less than 2 minutes. Also view this as purely supplemental. You'll want to get your calories from other sources, like you know, food.
Trying to bring up your weight, while getting that muscular look? Possible. Slam the weights. You'll see tremendous muscle growth in full-body movements like weighted squats, deadlifts, bench press, and overhead presses.
High Intensity Interval Training
If you want to include any cardio into your workout routine, without seeing a decrease in size, focus on high intensity interval training. Short, intense cardio is great for fast-loss and muscle retention. Long cardio may decrease muscle mass. Sprinting is one example of high intensity cardio.
Just like with weight loss, have patience. If you really want to see the results you want, it's going to take time.