Thank you for landing on this page and today in this article, we will discuss in detail about the topic of how to gain weight fast for skinny people especially. So, If you really had a burning desire and want to transform yourself, then follow the below-mentioned guide. It will give you an exact blueprint about how to and what to do next to gain muscle mass if you’re skinny.
So, I know how it feels to be skinny, I have been to that situation too.
I am sure that you also feel the same that, why I am a skinny guy.
While most of the people want to lose weight, there is also a part of the population who is looking to gain some weight.
And the thing is that if you tell someone that you want to gain weight.
They just don’t take the thing seriously.
Ohh gaining weight is too easy and losing weight is the difficult thing in the world is the words from their mouth.
Having skinny body is just too embarrassing for boys or anyone. Being underweight is just not acceptable!
People start making jokes about the matter and all of a sudden it starts to hurt sometimes that why is my body not putting weight.
If you are like 70 percent who finds easy to gain weight and find it harder to lose weight, then this article is not for you.
So, my friend if you made up your mind that you need to change your regular lifestyle and maintain a healthy fitness regime, this is the complete guide for you from scratch.
I have been in the same situation and exactly knows how it feels to be skinny. At this time, you have to move forward in a strategic way.
You don’t know how big you can achieve results by just getting this information all absorbed.
The stuff I am about to explain you now has no limitation like only boys can do this or any girl cannot follow this or that.
This thing works and it will always if, you understand and apply it right!
Let’s get started!
How To Gain Weight Fast For Skinny People
In a broader way, if you want your results to be smooth, you only have to take care of three things.
The type of Training.
The type of training you have to execute in the gym is compound lifts.
The pattern of your training should not focus on isolation exercises in which only single muscle is used at once.
In simple words, it is a type of training in which there is more than one muscle is involved in the whole movement.
I mean you can perform isolation movements, there is no bad thing to so, but engaging and recruiting more muscle is the point here.
If we take a small look at how compound movements work.
So, if your whole training schedule is designed and focusing on isolation movements like bicep curls, the muscle which is being used is the only biceps.
Instead, I want you to reinvent your workout schedule with compound lifts.
Add little to little isolation movements to your workouts and if you’re feeling that some muscles are not covering up on the schedule and lagging behind, only then add little isolation movements.
The schedule should be like filled with the most amount of compound lifts and minimum isolation movements and covering all the muscle groups.
After designing or making up your workout schedule.
Pattern Of Your Training
Go with reverse pyramid exercise, instead of doing and following the same old advice of going to the lightweights and then medium and then to the heavyweights, reverse the circle.
Do perform 2 lightweight sets of warmups in the beginning and then right after jump on the heavy sets.
If you’re going to the gym, you know how to feels to finish the last set when there is no energy left in your body.
If you want to gain and get the maximum benefits from your pieces of training then your focus of the training should be towards compound movements because it will engage more muscles by doing one exercise at a time.
The thing here is, you don’t have to visit the gym all days in a week to take advantage of every penny you are spending.NO!
I know my mom used to say that, why you are not going to the gym, why you are wasting our money:’) I always say What!!
Rather you only have to train 3-4 days in a week to burn calories and training muscles.
You have to do low reps training but focus more on heavyweights.
With minimum to minimum cardio.
Doing the exercise in heavyweight is important, but doing it in a proper and right technique is more important.
Look at the exercise form to make sure you are doing it right.
By doing heavy weight training, it will destroy the most amount of muscle which is the important thing to do if you’re skinny.
You have to destroy the most amount of muscle fibers and then provide the nutrition soo good with high in protein, then it will automatically result in the most amount of gains, clean gains!
Because you’re a skinny dude. It is very easy for your body to burn calories that’s the reason why you’re not gaining any weight.
We have to do the opposite.
You have to focus less on the training i.e. we are training only 4 days in a week and more on the nutrition.
In conclusion, your workout should not be more than 45-50 minutes.
It should be short and super intense on point.
Focus More On
I want you to go little heavy on the legs if you are underweight.
Legs are the base of your body.
I have seen people skipping leg days and showing more interest in doing and exercising other body parts.
If you’re a natural lifter and also a skinny guy, you got to go heavy to the point which you can handle.
By doing leg workouts especially heavy, your body naturally releases testosterone which is the male muscle building hormone.
To build muscle, you have to train the legs so that growth hormone can release more and more.
To get bigger, you got to train heavy on legs.
So, this is the first point, the type of training is very important for you. i.e. Compound Heavy Lifts.
Nutrition is another important factor in determining the way you look.
I know that now you will say that, Hey man I am already used to eating a lot.
Yes, I know you are eating a lot, but I want to tell you that have you ever noticed the type of food you put into your body.
Is it healthy food or just a type of food which has no nutritional value in it.
You can take any protein supplement after your workout, but unless you’re not eating enough, you will not gonna gain the weight.
Eat As Clean As Possible.
I want you to clean up your diet as soon as possible. Because if you will eat crap, it will reflect in your body.
It doesn’t matter if you want to gain weight or have any other fitness goals.
Eliminate any kind of saturated fat and simple carbohydrates from your diet.
It means that you need to look at your diet. What you are consuming for the whole day.
If you are consuming white bread, white pasta, pizza, burger etc, all these food are simple carbohydrates.
These foods digest in the stomach too quickly and instantly give you an energy rush.
You will feel that your stomach is full and after 2 hours, it feels like low energy, it is because of the simple carbs that had been taken into the stomach which digest too quickly.
All these things like butter etc,
Keep your complex carbohydrates intake and protein intake high and don’t forget to drink minimum 3 liters of water per day.
Things that are high in saturated (bad fat) because these bad fats will make your stomach full by eating very less food.
Avoid dirty bulking at any cost.
People will tell you that you’re skinny, you have to eat pizza, burger, noodles and other stuff around the same category, same food.
It will only make you skinny fat which means you will gain weight, but not in the means of lean muscle, rather in the form of fat and that too on the stomach because it is the most preferred place for the body to store fat.
People will say to you, drink enough protein shakes and you will start to put up muscles. How?
First, you need to make your macronutrients right which I will cover in a second.
Gaining weight from protein shakes is not possible, I am talking about muscle weight, lean muscle weight, until you do’not provide your body the nutrition it requires in surplus.
Mark my words:
Now, what you have to do is:
Understand How Macronutrients Works
It all depends on the food you put in from your mouth and take it into your stomach.
If the food which you are consuming is good food, your body will thank you for providing and if it is a crappy food, it will show the same in the results.
If you are not gaining any weight, just eat more.
Stick with the basics and try to eat less in a single meal and eat in every 2 hours.
That way your body will build an appetite to digest and absorb the most amount of nutrition it can get from the food you provide.
Try to eat 7-8 small meals in every 2-hour time frame.
What that will do is, it will increase the calories you put in your body.
And if your body requires 2000 calories to just maintain its current bodyweight, then you can consume anywhere around 2200-2500 calories.
You have to create the calories surplus from foods.
Adding The Right Foods
Whole Wheat/Multi-grain Bread
Eggs(2-3 Whole in a day and as many egg whites to cover up the protein requirements)
Homemade Protein shakes
And the list goes on-and-on-and-on…What you eat, What you become! Click To Tweet
It is scientifically impossible why you can’t gain weight.
If you are eating more, your body has to increase the weight, because there is no option left otherwise.
If you have a sweet bend towards supplements like mass gainers. Later I will tell you how you can use mass gainers in a strategic way in cooperation with your goal.
Now, in my experience.
I have seen that if you keep on eating on-and-on after 2 hours, there are chances that you may be not able to digest too much food. And it happens. I have experienced it too.
For that, what I am telling you to do is,
If you have to take 2000 calories to maintain the current bodyweight, in the initial days by consuming small meals, cover up to 1800-2000 calories.
Now you may be thinking why?
Do’not listen to the advice of Eat Big, Get Big.
If you do not build up a large appetite for eating a lot, Eating big at once will not do any good to you.
It will not create that extra supply of 200-500 calories which will result in gaining the extra weight if you’re skinny.
Take it this way,
Because you don’t have that large appetite to digest everything yet,
So, for nearly 2 weeks, consume nearly 2000 calories.
And you will automatically feel that whatever you are putting into your body, it will start to digest and that too in the minimal time possible.
After achieving that stage,
I want you to play your cards right. After you have seen that you have built this large digesting capacity then,
You can start by taking small meals for a little big meal at once.
Now you can go up to 3000 calories in this way.
Someday, you may not be able to create a calorie surplus, only then on that particular day consider consuming more fat content just to make sure that you will remain in the calorie surplus all the time.
And by doing that you will gain muscle.
How To Use Mass Gainers Right
I personally don’t recommend consuming weight gainer shakes. People consider taking mass gainers just because of a simple fact that it contains a lot of calories in a single shake or smoothie. It contains nearly 1000-1500 calories in a single damn smoothie.
I have personally used taking mass gainers for 4 months and it did not give me what I was looking for. You can check my 4 months experience with mass gainers.
And I had learned one thing about gainers to use it right. If you really want to consume weight gainers, then look forward to reading this:
Start this strategy of consuming mass gainers, basically a smoothie rich in protein, because this is the safest way to consume a weight gainer shake.
You can also do one thing, search out online on google and find out what is the best weight gainer shake and pick one that suits you.
And add that gainer shake in your breakfast.
It doesn’t matter if you would like to go to the gym in the mornings or evenings.
If you are a morning person, when you wake up early in the morning,
In the first meal, you have to take the mass gainer because otherwise, it would not make any sense of consuming that much calories.
Take your mass gainer prior 2 hours going to the gym and work out really intense with heavyweights in the mornings.
If you are an evening person, make sure to do the same thing.
I am saying you to add before going to the gym because if you will take that many calories any other time.
I can assure that you from my experience that you will not feel hungry for minimum 3-4 hours as it will take a lot of time to digest.
It is best to consume before going to the gym where you can share your calories off.
To sum up all the above stuff right.
Eat a lot and build up a massive appetite and drink protein shakes and provide food to your body which is high in protein. The pattern of your training should be low reps with heavy weight. Avoid doing cardio too much.
Try consuming homemade protein shakes, as it will be a better strategy and it is also cost-effective.
Now, I know there are a lot of people out there who don’t prefer to add supplements to their diet, the reason can be anything. I got you covered!
You can make many homemade weight gain smoothies. And one of my favorite I will tell you now.
My Favourite Homemade Smoothie
It is very simple to make. All it needs is the following ingredients.
- 2 Bananas
- 1 Glass Milk
- Peanut Butter
- 1 Mango(small)
- Dry Fruits
- Honey/Chocolate Syrup(Optional)
Mix all these stuff in a mixer-blender and your homemade high-calorie smoothie is ready.
Drink this delicious smoothie only once in a day and that too prior going 2 hours going to the gym for taking the best advantage of it.
Actually, weight gain smoothies are considered best if taken before leaving for the gym.
Now, this is the thing, most guys don’t care about.
Resting at home is considered evil. I don’t know why people hate resting and do not give it as much as it should be given.
It is as important as nutrition and as important as training.
When you workout at the gym, you only destroy muscle fibers. For the repairing and rebuilding, REST is needed.
With adequate rest, your body will gain strength because the muscle which you have destroyed is in better now and stronger than before.
When Rest Should Be Considered
When you had training and after taking two days of rest in-between and still the muscle is sore.
Do not train that muscle. Do Not!
Give it the rest it deserves, once it is fully recovered only then consider training the muscle again to the dead end of completely destroying it with heavy weights.
If you will continue to train the same muscle without completely recovering, there is a much higher chance of you getting injured.
Why Adequate Sleeping
Adequate sleep of minimum 6-7 hours should be considered.
Because when you train hard in the gym.
Your body receives the green signal to recover you as fast as possible at the time when you are sleeping.
In the sleeping time, your body releases testosterone and with the help of enough protein. The muscle building process starts.
Till now, most people think that muscles are built in the gym, No!
Muscles are being recruited in the gym and are built when you are sleeping.
By getting proper sleep in the night you can avoid laziness in the mornings and can stay fresh the whole day.
Take it this way, if you are not taking enough sleep in the nights.
Chances are you may not able to perform the heavy movements to your maximum capacity which will result in decreasing strength levels and you might injure yourself.
If you are taking a good amount of sleep, it will automatically result in decreasing a hormone called cortisol(aka the stress hormone) and other hormones get balanced as well.
If you focus on these three things which are INTENSE TRAINING, NUTRITION BACK-UP, AND RESTING, you can get muscles fast and can gain weight if you’re skinny. Period!
Step By Step Guide
So, if you’re a complete beginner, you don’t know from where to start from. These steps will guide you through.
Step1. Click Your BEFORE pictures.
I want you to click pictures of your body that how you really look, how in the water you really and actually are, how much progress you have to make in the coming months.
Your exact shape and look. Also, measure the size of your arms, chest etc.
This step is important because it will determine your exact situation at which you currently are.
After doing this step the next step is to,
Step2. Join A Gym
As you are a beginner or new bee in the gym. Ask your trainer for workout plan and nutrition plan.
If he is a good trainer, he must have both of them.
When you have the workout plan specially designed for you to gain size.
I must tell you that you will see all the people lifting with super heavyweight, training intensely.
After looking at them your first thought will be like if they can lift that much weight, I must lift heavier than them.
Do not look at them and on the first day, do not go heavy at all minimum for a month. Because what that will do is.
As you are a beginner and never performed any exercise before. You don’t have the right technique of training in a specific way.
And you can hurt yourself in the coming weeks.
Ask your trainer, the correct form of doing the exercises in the correct way.
For example that you are doing Lat Pulldown, ask your trainer that what muscle is being targetted by doing this?
How much weight can I lift on the first day or incoming one month?
And do the complete workout schedule without missing any exercise.
DO NOT GO WITH HEAVYWEIGHTS IN THE FIRST TWO MONTHS AND AFTER THAT START TO PUSH YOUR LIMITS.
This step is really very important. In this step, you have to collect all the necessary required eating stuff or food which is written in the diet plan so that you can have a strong backup of proper nutrition.
if you miss out on the nutrition which is written in the diet plan.
I have wasted my time in the beginning when I just had started workout when no one is there to tell me that:
Step4. Warmup And Rest
A lot of people make this mistake of going to the gym daily especially who are hard gainers and want to gain weight.
If you are a hard gainer, there is no need to go to the gym daily rather what you can do is, you can go on Mon, Wed, Fri, Sat.
It is very easy for your body to burn calories that’s why you come under the category of a “hard gainer”, that can be great because your body is naturally like that.
So training 4 days a week is good enough.
And on those days when you are not going to the gym, warm up those muscles that you have trained yesterday.
And more importantly, stretch the muscles.
What stretching and warming up the muscle will do is, it will eliminate the chances to you getting stiffed joints and stretching makes the muscle more flexible and make it grow even faster because you’re stretching and creating more room for the muscle for its optimum growth.
Step5. Be Consistent.
Consistency plays an important role in fitness. There is no replacement for being consistent.
Because it has the power to change anything.
In short, the calories you should be eating should be higher than your maintenance calories to gain weight.
And by being consistent to the caloric surplus, you will start to gain weight fast.
Keep This Table In Mind
These are the measuring that what should be a person weigh at various height levels.
|Height||Weight Should Be|
|5’6||53 Kg – 68 Kg OR 118 lbs – 150 lbs|
|5’7||54 Kg – 71 Kg OR 121 lbs – 158 lbs|
|5’8||56 Kg – 73 Kg OR 125 lbs – 163 lbs|
|5’9||58 Kg – 76 Kg OR 129 lbs – 168lbs|
|5’10||59 Kg – 78 Kg OR 130 lbs – 171 lbs|
|5’11||61 Kg – 80 Kg OR 137 lbs – 179 lbs|
|6’0||63 Kg – 83 Kg OR 141 lbs – 184 lbs|
|6’1||65 Kg – 85 Kg OR 145 lbs – 189 lbs|
|6’2||67 Kg – 87 Kg OR 149 lbs – 194 lbs|
The values of this table are given by the minimum weight you should be having.
If you’re not fitting even in the minimum limit.
BRO! You need to take your health seriously. Make a firm decision and go stick to it.
Now, this is the big thing, most people don’t accept this. So, before starting anything, I want you to make up your mindset.
The biggest mistake a hard gainer makes is listening to their parents and family and friends those are saying too much that you can’t gain any weight.
Most of your friends may be saying that “you will be like the same because you have bad genetics” or something related to that. Bottom Line, IGNORE THEM!
And, if you’re skinny always remember this thing if anyone insults you in public or in any group. This thing is going to happen.
First people will laugh at you, they will start to bring you down ending with a joke and then WHEN YOU HAVE YOUR RESULTS, THEY’LL APPRECIATE YOU!
I want you to make up this type of long-term mindset.
And, this will happen if you are willing to make the necessary shift in the mindset.
Because results ain’t pop in right away in a week, it takes time.
Fitness is all about becoming mentally strong. Because
You have to make this mindset shift first.
You have to stop blaming that why your genetics are like that and why you’re skinny or underweight.
You have to accept that and start to put in the work which is the only way to prove that every single person that once made you a joke.
Follow the workout plan and nutrition plan consistently and trust the process that you can achieve ” YOUR GOAL”…
I hope you have found what you are looking for. May you achieve your fitness goal by a great transformation with BEFORE and AFTER pictures.
That’s it guys from this article giving you a complete guide.
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