First, like many people, you may want to eat healthy, but lose some fat.
You may want to eat healthy but also gain some weight, so I am going to assume it’s muscle weight that you require, and not just fat.
Then you will need to increase your lean protein, while cutting back on the fat. (Don’t eliminate it, just eat less saturated fat and more good fats), while doing resistance based exercises like training with weights.
Here is what you would do in a situation.
1. Focus on your nutritional habits.
These are most important for your long term health. Try a challenge of six weeks by replacing some of the unhealthier with healthy things like lean proteins (lean meats, poultry, fish) or vegetarian protein (nuts, beans, tofu, soy meats etc.), fruits, vegetables and whole grains.
2. After the first six weeks, focus on hypertrophy/strength training.
Ok, you don’t need to become a bodybuilder or a strength athlete, but there is no other way to build muscle without a form of exercise and weight training is the best.
You don’t even need to do lots of exercises or spend hours in the gym doing them.
Do some research, get some help, and spend some time doing exercises at home, press-ups, squats, crunches, lunges, all can be done with no weights.
Then after a few weeks you can add some weights, again at home, or join a gym.
There you can do the big compound movements such as pressing, pulling, squatting, deadlifting etc.
3. Protein, Protein, Protein.
When you’re trying to build muscle, the post workout window is essential, get that protein shake inside you.
All will help to maximise muscle gain.
4. Don’t be scared of reps.
Many people, try do do a high amount of reps with a low weight. But, it is always best to do a higher amount of weight (build up to it) with a lower amount of reps. – That’s how you build muscle.
5. Train your legs.
The best workout is focusing all of your biggest muscles, not your smaller ones. Like your legs or back, smaller ones include your biceps. It is much easier to build muscle in your legs than it is your arms. I am not saying ignore them, but you will only maximise your workout time by focusing on the bigger muscles. But, also by doing these compound movements will also include your smaller muscle groups, that’s why they are the best exercises.
I have used these methods to build my physique, so why not give it a go!