Hi along with proper work out you should practice proper diet...do muscles bulk up exercises like weight lifting etc rather than straining whole body... Avoid junk foods,add extra calories to your diet,have small 4 to 5 meals rather than large 3...add protein rich foods and healthy fats to diet for e.g..egg white...add fibre rich foods like green leafy veggies,carrots,Apple,banana etc.......consult dietitian for further details