how to achieve your ideal weight ?

FIRST OFF ALL

if you are a skinny person.

1. Include Calories In Your Diet

Everything you have eat has some calorie content. So like you eat food with fewer calories to lose weight, you need to eat food that has more calories to gain weight. You need to take in more than 250 calories daily to add roughly half a kilo to your current weight.

What You Need

Eat foods that are rich in calories like pulses, cereals, meat, bread, rice, dry fruits, and nuts.

1. Add vegetables like French beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins, and eggplants to your diet.
2. Add a healthy portion of red meat to your diet too. But keep in mind not to overdo it. The aim is to add weight, not cholesterol!
3. You can even add olive oil in generous quantities to your salads.
4. Another way to add calories to your diet is by increasing the consumption of dairy products. Don’t cut back on the fat content in your milk. Do not ask for low-fat curd at the store. Make sure you consume a full calorie dairy products.
   

2. Exercise which you have to done
first you have to do some compound exercise like,
1.dead-lifts
2.squats

3.Bench press / inclined bench press

this are the three main compound exercise which you have to done