While weight training, you work on your muscles, which in turn increases their strength and definition. Weight training also helps increase metabolism, which means your fat gets burnt faster.

"So though your weight might have increased, it is due to the muscle weight and not the fat weight. Your fat percentage has decreased due to the increased metabolism," says Corporate Manager, Gold's Gym, Althea Shah.

She also emphasises the importance of eating properly as a result of the fat being burnt faster.

As far as weight training is concerned, you don't need to do a lot of cardiovascular exercises. Cardio has other benefits such as increased stamina and a better wellbeing. But Althea advises not to overdo it.

"Do cardio exercises for about 20 minutes twice a week as a warm-up. Beyond that and you are burning excess fat," says Althea.

When you do weight training, you are concentrating on one part of your body at a time. But make
sure that you work on all parts of your body equally.

An Added Push

Dietary supplements can also play a role in weight gain. But again it should not be overdone. "If you are taking proteins and carbohydrates in the right amount, you don't need to take supplements. But if you are a veggie, supplements are recommended," says Althea.

Dr. Sushila recommends supplements in case of very high calorie diets. "If you have been prescribed a calorie dense meal (in case you cannot have frequent meals) or if you have some disease (where normal eating is not possible), supplements are advisable," she adds.

If you want to gain healthy weight, you must reach your daily caloric intake goal. In a weight gain program, 80% importance is given to diet and the rest to weight training.