For a severely underweight person, the focus should be on healthy weight gain from the beginning while slowly adding light muscle-building exercises (Images: Pexels). For someone who is severely underweight, the idea of gaining muscle quickly can be tempting—but the body doesn’t work well with shortcuts. It needs the right fuel, time, and a gradual build-up to grow stronger. This question recently came up on Quora, where a user asked: “What’s the best way for a severely underweight person to gain muscle mass rapidly?”. To get an answer, we spoke with Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, at Aster CMI Hospital, Bangalore, who explains that the focus should be on steady, healthy weight gain alongside gradual muscle building, rather than rushing for visible results.. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.. Start with food, not just workouts. “The safest and most effective way is to first focus on eating more healthy calories with balanced meals,” the nutritionist says. This includes a mix of proteins, carbohydrates, and healthy fats, along with enough water, rest, and sleep to support recovery.. However, she also cautions against doing too much too soon. “It is very important to avoid heavy workouts at the beginning and stay consistent with small progress,” she adds.. Weight gain and muscle building go together. Raj emphasises that you don’t need to choose between gaining weight and building muscle. “For a severely underweight person, the focus should be on healthy weight gain from the beginning while slowly adding light muscle-building exercises,” she explains. The body needs enough fuel to grow stronger, so both should happen together in a balanced way.. it is very important to consult a doctor or nutrition expert to create a safe and personalized plan that supports steady weight gain, builds muscle gradually, and protects overall health. (Image: Pexels). Also Read | Why your metabolism slows down after 30: Orthopaedic experts warn of ‘silent’ muscle and bone loss you can’t feel yet. What kind of diet works best?. A simple, easy-to-digest diet is ideal, especially early on. Foods like rice, oats, bananas, cooked vegetables, eggs, dairy or plant-based alternatives, lentils, chicken, or fish can support steady progress. Adding nuts and seeds in small amounts helps boost calories without causing digestive discomfort.. Story continues below this ad. Raj recommends eating smaller, frequent meals instead of large portions to improve absorption and prevent bloating, while limiting very oily, spicy, or processed foods.. Ease into strength training. “Strength training is very important for building muscle,” Raj says, but beginners should start slow. Simple exercises like squats, push-ups, lunges, and light weights done 2–3 times a week are enough at first. The fo
