"Putting on weight and developing muscle calls for a calculated strategy that incorporates a healthy diet, focused exercise, and enough sleep. Lean proteins, complex carbs, and healthy fats are nutrient-dense foods that can help you start by upping your calorie consumption. To promote muscular growth, concentrate on strength training activities, including bodyweight exercises, resistance training, and weightlifting. Make sure you're getting enough protein in your diet to aid in muscle growth and repair. Maintaining a regular exercise schedule and getting enough sleep will help your muscles grow and heal. Consistency is essential. In order to gradually develop weight and muscle mass over time, modify your regimen as necessary."