How to Gain Weight for Skinny Guys

5 May, 2023

How to Gain Weight for Skinny Guys

Being underweight can be just as much of a health concern as being overweight. If you're a skinny guy looking to gain weight, it's important to do so in a healthy and sustainable way. Here are some tips on how to gain weight for skinny guys.

Determine your calorie needs

To gain weight, you need to consume more calories than your body burns. You can determine your daily calorie needs using an online calculator or consulting with a dietitian. Once you know your calorie needs, aim to consume 300-500 calories above that number each day.

Choose nutrient-dense foods

Eating foods that are high in calories but low in nutrients won't help you gain healthy weight. Instead, focus on consuming nutrient-dense foods such as whole grains, lean proteins, healthy fats, and fruits and vegetables.

Eat more frequently

Rather than eating three large meals a day, try eating five or six smaller meals throughout the day. This can help you consume more calories without feeling too full.

Increase your portion sizes

When you do eat, aim to increase your portion sizes. For example, add an extra scoop of rice or an extra slice of bread to your meals.

Choose calorie-dense snacks

Snacking can be a great way to consume extra calories throughout the day. Choose calorie-dense snacks such as nuts, trail mix, cheese, and dried fruits.

Incorporate protein into every meal

Protein is important for building muscle, which can help you gain weight. Aim to incorporate protein into every meal, such as eggs at breakfast, chicken breast at lunch, and fish at dinner.

Strength train

Strength training can help you build muscle, which can help you gain weight. Aim to strength train two to three times a week, focusing on compound exercises such as squats, deadlifts, and bench presses.

Get enough rest

Rest is important for muscle recovery and growth. Aim to get seven to nine hours of sleep each night, and take rest days between strength training sessions.

Be patient

Gaining weight takes time, and it's important to be patient with yourself. Don't get discouraged if you don't see results right away. Keep up with your healthy habits and trust the process.

Monitor your progress

Monitoring your progress can help you stay motivated and make adjustments to your diet and exercise routine as needed. Keep track of your weight and body measurements, and celebrate your progress along the way.

In conclusion, gaining weight for skinny guys requires consuming more calories than your body burns, choosing nutrient-dense foods, eating more frequently, increasing portion sizes, choosing calorie-dense snacks, incorporating protein into every meal, strength training, getting enough rest, being patient, and monitoring your progress. By following these tips, you can gain healthy weight and improve your overall health and well-being.