Body mass can be built by high calorific intake, but this should not lead to high fat build up in the body. The aim is to eat healthy amounts of good quality food and exercise to convert this into healthy muscle tissue rather than fat.

The problem with a person who always remains thin is that his metabolism rate is always high. The normal calorie intake is not enough and the body will start to burn muscle tissue for energy. For such a person the optimal amount to eat to gain body mass will depend upon his current body weight. Each pound of body weight should be multiplied by 24 to arrive at the amount of calories one has to consume. If your weight is 150 pounds, you will have to consume 3600 calories a day. The diet will consist of 50% carbohydrates, 25% good fats and 25% of proteins. All this can be consumed in 6 to 8 meals in a day.

Generating muscle tissue is an energy intensive activity for the body. Do not shy away from eating a good amount of healthy fat. When exercising always have a good intake of carbohydrates as that is the time the body needs it the most. You can also have carbohydrates at other times, but in lesser quantities compared to the amount you will have during exercising.

A person trying to gain body mass should limit the cardiovascular exercises to once a week. The best exercising is with weights. In the beginning always choose compound exercises to be done with heavy weights. These types stimulate the greatest number of muscle fibers. Make sure the exercises cover all the major muscles of the body. Include exercises like the bench press, military press, squats, dead lifts, and bent over rows.

Resting and getting enough sleep plays a major role in the body mass program. It optimizes the hormonal profile, which is so essential in gaining body mass.