How can i put on some weight?

Hai. I am 22 years old and I am 6ft and 60kg. I am very thin and I want to become fat and put up some muscles. Pla suggest me how to put some weight. I am working and I have some pressure.

jus eat more and exercize less

Exercise helps you to deal with the stress from your work and is good for your health, so don't stop being active! There might be many reasons why you are thin for example: stress, bad eating habits, fast metabolism. If you can finds ways to reduce the stress in your life like exercising, working less or distributing tasks to others, this might help.

You also must look at your eating habits: Are you eating three meals a day (big breakfast, medium lunch, small diner)? Are you eating light snacks between meals (fruits, nuts)? Are you eating enough protein (meat, nuts, soya, etc.)?

Lots of people fill up on food that doesn't nourish their bodies like bread, potatoes or white rice (and fast food!). You want higher protein and healthier choices like grain(dark) bread, more green veggies, brown rice.

As for your metabolism being fast, it means you digest too quickly to absorb all the nutrients from the food you eat which means you have to eat more regularly and snack more then others.

Healthy food, regular exercise, and reducing stress should help you feel healthy!

Good luck!
Zor

eat more protien and work out more...muscle weighs more than fat

Unless you are underweight to the point of it being unhealthy you probably don't want to gain fat.

If you want to bulk up you need to do resistance training. To build the most muscle you need to lift heavy. I've had good luck with a technique called HIT or High Intensity Training. In HIT you lift one set of heavy weight and just a few repetitions. You go for intensity rather than quantity. I managed to build 8 lbs of muscle in 4 months which is pretty good for an old man.

There is no reason to take protein supliments. When you are building muscle you will need to eat more calories. The food you eat will have all the protein you need unless you eat nothing but apples and banannas.

i eat white rice and vegetable curry daily twice and have a small breakfast. Suggest me what i have to eat and the available items in india. i can't eat items like bread.

Don't use junk food or greasy foods, there too high in transfats and saturated fats. Some good choices are omega 3 fatty acids sources like Tuna, salmon, flax and walnuts. Poultry, nuts, seeds, legumes, chickpeas, kidney beans, peanut butter, omelets, whole grain cereals, rice and pasta (Not white flour products), granola, bagels and cornbread. Try veggies like avocados, olives, potatoes, peas, corn, squash. Fruits like canned fruit in syrup, dried fruit and fruit nectars. Use protein powders, and nutritional supplements, like Ensure and Instant breakfast cereal drinks. Use multivitamins and minerals every day. Use milk instead of water in cereals, soups and sauces. Mix cooked chop meat, wheat germ, nuts, beans, or cheese in casseroles, pasta, and side dishes. Add at least 300-350 calroes a day to your normal intake. Exercising is still important, it builds muscle which add weight!