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Weight Gain Advice Skinniness and Thinness Weight Gain Personal Question

I am extremely skinny guy of 23 (Indian). What do I do to increase

my weight?

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4 ANSWERS

Satish Prajapati, QA Engineer at Solution Analysts : Mobile App Development

Company (2017-present)
Answered Feb 13

1) Eat a lot – This sounds much easier than it really is, but it’s the truth.

If you’re not getting bigger, you’re not eating enough.

Do NOT overthink this. When I first started exercising and trying to get bigger, the personal trainer
in my gym had me DOUBLE the amount of food I was eating. I thought he was crazy…until I did it
and it worked. I had tried unsuccessfully to get bigger prior to that, it was simply because I wasn’t
eating enough food. You might eat 3 MONSTER meals, 6 big meals, or any combination of
whatever works for your schedule.

This is going to be difficult for a while, because your body isn’t used to eating this much food, which
means you’ll have to force yourself to eat even when you’re not hungry. 500 extra calories a day = 1
extra pound gained per week. Whatever you’re eating now, add an additional 500-1000 calories
(spread throughout the day).

Need a bit more guidance? Track your calories, get a caloric average for each day (rest day,
training day, etc) and then eat MORE than that. if you are not getting bigger, then you need to eat
more than that.
2) Eat a lot of good things – You need to eat a ridiculous amount of calories if you want to gain
weight (depending on how skinny you are), but you want to make sure most of those calories are
GOOD calories.

You could easily get 3500 calories eating Taco Bell and Twinkies, and drinking Mountain Dew, but
your body will hate you, you won’t put on muscle, and that’s not a good long term solution
(goodbye health).

If you want to build muscle, you want to eat healthy calories that are loaded with good protein,
good carbs, healthy fats, and plenty of vegetables to help provide nutrients and move all that food
through your internal plumbing…which brings me to my next point.

3) Protein = building block for your muscles. Chicken, fish, meat, eggs, milk, almonds. Aim
for .8-1 gram of protein per pound of bodyweight. You don’t need to overdo it with 300+ grams of
protein like you’ll read in fitness magazines – they say that so you buy their protein powders and go
through it quickly.

4) Carbs are your friend when you need to put on weight – rice, sweet potatoes, oatmeal,
etc. will help you put on weight. You can also eat a lot of it to get your calorie goals. You can get
away with eating less healthy things like bread, pasta, and even snack food ON OCCASION, but try
to avoid those things most days. Also, as previously stated, every meal should have vegetables when
possible so your body can properly manage all those calories as they move through your body.

In addition to carbs, eating lots of nuts (high calorie, high fat), as well as using healthy oils in your
cooking and eating (coconut oil, olive oil) can easily help you reach your caloric goals too

6) Compound exercises are your friend – Up until this point, we’ve only talked about the
weight gain portion. Do the above, and you’ll put on weight. HOWEVER, if you’re not also training
properly, you’ll just be getting fat, and not building muscle!

Crap.

That’s where training comes in!

Concentrate on complex, compound exercises that recruit as many muscles as

possible:

bench press

overhead press

squats

deadlifts

pull ups

chin ups
 dips

Do these exercises, and concentrate on getting as strong as possible with each of them.

Want to really start diving deep into exercise technique? Read through our Strength Training 101
article series that will answer all your questions!

Not sure where to start or what to do? We’ve put together an assessment quiz, as well as numerous
progressive workouts – for both the gym or home – in our comprehensive Nerd Fitness
Academy .

Don’t worry about isolation exercises like triceps extensions, shoulder shrugs, bicep curls or
crunches right now. All of the compound exercises listed here use every muscle in your body, and
when you overload your body with calories and protein, those muscles will grow.

I promise you – if you get strong with those exercises above, and eat enough, you will get bigger.

Terrified to even step foot into a gym? We understand! Check out our Beginner’s Guide to the
Gym article for some basic strategies and workouts.

7) Appearance is a consequence of fitness – This is the mantra of the actors of who trained
for the movie 300 – would you be okay looking like a Spartan?

Concentrate on being really strong and lifting heavy weights, and your body will follow suit. It
doesn’t matter if you can only bench press 10 lb dumbbells right now and can’t do a single pull-up.
Wherever you’re starting out, concentrate on being stronger each and every time you exercise. Push
yourself, get stronger, lift more, and before you know it you’ll be ripped.

Just like tracking your eating is important, so is tracking your workouts! Write down how you train,
so that way you know exactly how to get stronger next time.

I REPEAT: If you eat enough calories, and focus on getting stronger, the result will be that you get
big.

8) When exercising, keep your rest between sets to a minute or two, and don’t do
more than 12 reps in a set – Keep your range of reps between 6 and 12, and try to keep the time
you rest between sets to a minute or two. Example: incline dumbbell chest press – 12 reps of 50
lbs, wait a minute, 10 reps of 55lbs, wait a minute, 8 reps of 60 lbs.

9) Let your muscles rest – Never exercise the same muscle two days in a row. Muscles are made
in the kitchen, not in the gym. When you train, you are breaking down your muscles. Then, during
the next 48 hours, as you are eating a caloric surplus and recovering, your muscles get rebuilt
bigger and stronger.

For this reason, never exercise the same muscle before it’s ready. Training 3-4 days a week with a
day off in between each (and plenty of calories) is plenty of training. Skinny guys often don’t need
to train more, they need to eat and rest more!

10) Sleep – You need to be getting at least 7 hours of sleep, but 8-9 hours of sleep every night for
maximum gains. Your body is doing nothing but lying there and building muscle while you’re
sleeping. If you are only getting 6 hours or less, you’re not going to get all the benefits of your
exercising and diet. I know it’s tough, but those 3AM raids in WoW or matches in Overwatch will
need to wait – you can come back to them after you get big and strong.

11) Cardio is your enemy – Running long distances isn’t going to help you. If you’re going to
run, do quick sprints or run up a hill. If you love to run, that’s fine, but understand you’ll need to
eat even more calories and the running is actively working against your muscles that want to get
bigger. Keep your distance cardio to a minimum if you want to put on some pounds.

12) Make it part of your routine – It’s okay to skip a workout here and there, but it’s not okay
for you to skip a meal if you’re serious about weight gain. You need to be always eating. It sucks, it’s
practically a full time job, but it’s what you have to do. Eat.

If you’re eating all the time, and you still aren’t getting bigger, then you are either tracking your
calories incorrectly or you are not eating what you tell yourself that you’re eating. Go back to basics,
and track your calories again. Check serving sizes, count portions, and so on. Are you actually
skipping lunch a few times a week when work gets busy, or skipping breakfast on the weekends
when you sleep in?

13) Realize you will put on some fat, and that’s okay – with all of this eating, you are going
to be putting on some fat along with your muscle. That’s okay! Trying to lose fat (when you’re
skinny) and put on muscle at the same time usually results in neither been done well.

Figure out what your goal weight is, and then add another 5-10 lbs on top of it. Once you get to that
weight, cut back on the calories in your diet, do more sprints, and keep exercising: you’ll shed the
fat quickly and be left with a killer figure. Eat all the vegetables you want, but cut back on breads,
pasta, rice, and oatmeal.

Now go eat something!

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OTHER ANSWERS

Sanjeev Kumar, works at Fitness Mantra Hub

Answered Aug 13 2016 · Author has 282 answers and 646.5k answer views

AsStill
most of the time we heard people are asking how to reduce weight, but there are many lean
have a question? Ask your own!
people in this world who genuinely wants to add some extra pounds of weight to their body.
What is your question?
Many of us think simple solution for this problem is to "eat whatever you want",but if you
want to gain weight, don't rely on high-calorie junk foods that aren't nutritious. Choose foods that
are nutrient-dense and energy-dense whenever possible.

The best way to gain weight is to include healthy and nutritious products in your meal plans. Here
are some healthy foods that we are going to suggest you that will help you in gaining body weight.

How to gain weight naturally?????????????

1: Corn Bread.

Corn bread is rich in carbohydrates, and one piece of it contains approximately 328 calories.

2: Cheese

Cheese is concentrated milk, so it is high in protein, calcium, fat, cholesterol and cheese calories.
Cheese are high in fat and protein thus, helps to gain weight. It can be added to any of your meal
making it delicious.

3:Bananas and dried fruits

One banana contains approximately 100 calories. Not only are bananas rich in carbs and
nutritious, they're also great for workout fuel.

You can gain quick calories by eating dried fruits instead of fresh fruits because they have more
calories and are still very nutritious.

4: Potatoes and beans

Potatoes are rich sources of carbohydrates and complex sugars. Consume as grilled or baked
potatoes for quick weight gain. Beans are good protein substitutes for vegetarians.

5:Lean Red Meat and salmon

If you are putting hard to gain weight then enjoy some lean red meat. Steak contains a ton of
protein and iron. But food experts warn that not all steak cuts are made equal. You want the fatty
cuts where

the meat is marbled. These cuts of meat will contain more calories, but they’ll also be way more
delicious too. It is high in cholesterol and thus it’s not healthy. To increase weight and proper
protein collection, two portions of salmon should be taken every day.

6. Whole Fat Milk

Dietitians say that when trying to gain weight substitute the skim milk with whole fat milk as it is
high in vitamin D and A. Even you should enjoy your cereals or coffee with this milk.

7: Vegetable Oils and nuts

Many vegetable based oils also have concentrated flavor, so you can use less when cooking. Also,
oils are safe to use as it doesn’t burn at high temperatures, unlike butter which burn.Nuts are a
great snack for gaining weight. According to foodies, they are full of fat and nutrients, but also
contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts
are equal for fiber though.

8: Whole Wheat Bread

From childhood we are eating white bread only but it is not good for your health. Instead of it eat
whole grain bread as it consists of fibers and minerals and makes you full for longer time.

9:Tropical Fruit and Avocado

An apple a day keeps the doctor away, but tropical fruit can help you gain weight. Fruits like
mango, papaya, bananas, and pineapple are high in sugars and help to gain weight. You can also
enjoy a shake or smoothie with this fruits.

One half of an avocado contains 140 calories, but also contains high levels of potassium, folic acid,
and vitamin E. Avocado also is filled with B vitamins.

10: Whole eggs

It is economical and loaded with protein, vitamins A,D, E and good cholesterol. Eggs are all-
natural and provide one of the highest quality proteins of any food available.

One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value
(DV). Egg whites contain more than half (four of the six grams) of an egg’s protein

The above mentioned healthy food will not only help you in gaining body weight
and also provides all nutrients required for body.

"Eat clean and stay fit"

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