I have a problem with GAINING weight?!

I have a problem with GAINING weight?

Well im pretty small. I have a very hiogh matabolism and i do eat!! All I want to nkow is how i can put on a little weight but healthy weight! I would also like to bui;d more leg muscle i was in track n i do like to run but i have bad knees so it is very painful for me.

Try foods that are high in protein, like peanut butter, eggs, red meat.

For the workout, I'd suggest weight-lifting with a program that evenly works out your whole body. In general, you want high weight, low reps. Meaning, use a weight that you can safely (but feeling challenged) do 8 reps of. When that's too easy, go up to 10 reps, then 12. THEN, up the weight, and go back to 8 reps, and so on. This will add muscle, which will add weight.

If you're not wanting to bulk up, but just go for general toning, it's the opposite: low weight, high reps. So you'll start with a level that you can do 12-15 reps of. Then increase the reps to 15, then 20, and if you get to a point where you're not feeling challenged at all, you may consider increasing the weight very gradually.

Good luck!