How weight gain healthy for men and women.

 1  drink warm water when you wake up

Cleanses Your Bowels. Drinking water on an empty stomach helps in cleansing your bowels

2  

Workout for 4 days in a week

Train your body ateast 4 days in  a week

Separate workout push pull Or upper body and lower body. 

If you are train for chest muscle group try shoulder workout and triceps. 

3

 Do not skip leg workout

Legs muscles are the most biggest muscle group, if you train hard on legs it helps to improve your hormone levels. So you can build more tissue in your body

4

Sleep at least 7 hours

It turns out that sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. Along with dietary protein to aid in muscle repair and new muscle growth

5

Eat enough carbs and protein

For building lean muscle mass, you have to maximize muscle gain while minimizing fat gain. The best macro ratio you can start your lean bulk journey would be around 30% protein, 20-30% fat, and 40-50% carbs. However, you can vary the proportions if you're not getting the required results

6

No too much cardio

That's because daily cardio can not only be boring, which makes it hard to do consistently, but it's also inefficient compared with more diverse workout routines that include strength training. May be too much cardio makes you skinny