Contrary to popular belief, exercise is essential to gain weight. Exercising at a low daily rate is important for a proportional and controlled body image rather than the body's disproportionate fat and muscle storage.
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It is stated that smoking closes the appetite and accelerates metabolism due to the nicotine it contains.
Weak people often consume 2 or 3 meals a day. And naturally, even if they eat pasta, kebab and hamburgers, they can't gain weight because they can't go above the calories they need to take daily. Remember that you cannot gain weight without making 3 main meals and 3 snacks.
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Small portions of food should be both high in nutritional value and rich in calories. For example, instead of boiling the egg, low-fat cheese omelette, milk instead of plain drink with fresh fruit and honey and smoothie consistency, you normally drink the same amount you need to support more calories.
You should take 800 calories for main meals and at least 300 calories for snacks. So you can take 2-4 kg of muscle mass per month.
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