drinking fruit juices containing glucose can increase your calorie intake increase your proportion of starchy foods such as potato sweet potato corn etc have meat legumes dried fruits rice eggs etc for weight gain munira kawadwala training and nutrition expert says one should avoid endurance workouts instead one needs to concentrate more on strength training so that there is enough micro trauma caused to the muscles which then if supported by the right diet will help recover and build muscles increase in muscle size will help increase weight with definition cardio training like running swimming or cycling should be done less often with higher intensity and short duration this will help condition the heart and at the same time not lead to weight loss emphasise on weight training with enough rest and nourishment to ensure good recovery and growth of the muscle does she recommend supplements the word supplement itself suggests in addition to something which means based on your requirements if your diet isnt able to compensate then you need to support it with supplements as long as you can cover all nutrient requirements through your diet there is no need to take supplements