HOW TO GAIN WEIGHT NATURALLY FOR SKINNY GUYS AND LADIES
To gain weight you need to eat more calories than your body burns.
It doesn’t matter if you think you eat a lot. If your average calorie intake is smaller than your calorie expenditure, you won’t gain weight. To get bigger you must create a caloric surplus. You have to eat more food than you do now to put on weight and stop being skinny.
- Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough.
- Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.
- Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc.
- Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc
- Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender.
- Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight.
- Lift Heavy. Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight.
- Be Consistent. If you eat a lot today but little the rest of the week, you won’t gain weight. You must consistently eat more than you burn to increase your body-weight.
What foods help you gain weight?
The best foods to gain weight are foods that are caloric dense.
Caloric dense foods make it easier to gain weight because you get more calories per serving.
You reach a caloric surplus faster (more calories in than out). It’s more efficient than eating low calories food.
Liquid foods also help you gain weight because they digest faster than solid foods.
That means you can eat again faster if you eat liquid foods than solid foods.
Here are some of the best foods to gain weight:
- Whole Milk. Milk is portable, and one liter has 600 calories and 30g of protein.
- Dried prunes. 20 prunes have about 500 calories. Prunes are also portable and tasty.
- Mixed nuts. High protein, high fat, portable, no cooking. 500kcal per 100g serving.
- Pasta. 350kcal/100g dried pasta (before cooking). Easily 500kcal if you add sauce/cheese.
- Peanut butter. 100kcal/tablespoon. Peanut butter sandwiches can easily be 400kcal each.
- Oatmeal. 200kcal/50g. Easily 500kcal if you add a banana, peanut butter and whole milk.
- Rice. 350kcal/100g dried rice (before cooking). Add chicken breast and you get 500kcal.
Why can’t I gain weight even though I eat a lot?
Because you’re not eating a lot. Otherwise you wouldn’t be skinny.
Install myfitnesspal, and track everything you eat for a week. Most guys need at least 2500 calories a day to maintain their body weight. You’ll see that you’re barely eating that. That’s why you’re not eating weight.
It doesn’t matter if you eat junk food a lot, or a big pizza here and there. If your average daily caloric intake is not above maintenance, you will not gain weight.
Because it doesn’t matter how big or fatty that one meal is. What matters is how many calories you eat on average.
Track your calories and you’ll get proof that you are not eating as much as you think.
Lifting weights triggers your body to build muscle mass. Your body uses the food you eat to recover your muscles and build new ones. Lifting also increases your appetite which helps you eat more.
If you don’t lift weights or don’t do it correctly, then all the excess food you’re eating will be stored to fat. This is what happens to people who eat more calories than they burn. Their body stores the extra energy as fat, usually around their belly. You want to go from skinny to muscular, not chubby.
You must therefore lift. Here are the basic rules of lifting for skinny guys. If you’re hardgainer or ectomorph like me, this is the only way to lift that will increase your body-weight naturally…
- Free Weights. More effective than machines because you must balance the weight yourself. Safer because you control how the bar moves. More effective than dumbbells because the weight is heavier, and you can add as little as 0.5kg/1lb per workout.
- Compound Exercises. Squats, Deadlifts, Bench, Press, Rows. These exercises work several muscles at the same time, with the heaviest weights. They trigger maximum strength and muscle growth in your entire body. The big fives must be the bulk of your routine.
- Progressive Overload. Always try to lift more weight than last time. This forces your body to gain in strength and muscle mass to lift the heavier weights you’re exposing it to. You can’t build muscle if you lift the same weight all the time. You must add weight.
- Proper Form. You must work your muscles through a complete range of motion for proper muscle development. Half Squats give you half the gains. Proper form also prevents injuries and help you lift heavier so you gain more strength and muscle mass.
- Rest. Muscles need rest to recover from your workouts. They can’t grow if you train them every day with gazillion of exercises. Skinny guys don’t need more than three full body workouts a week. Doing more won’t make you gain weight. Eating more calories will.