While losing weight is many women’s goals, some want to do the opposite–gain weight. A healthy addition of muscle to your skinny physique will transform your appearance and health.
Today, we will be talking about how to gain weight through a muscle-building diet that’s specifically designed for naturally skinny females.
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Intro – 0:00
1. Calories and weight gain – 0:44
2. Eat big, lift big – 1:35
3. Ways to quickly gain weight – 2:08
Method 1: adding calories – 3:28
Method 2: tracking calories – 4:18
In a nutshell:
Calories and weight gain
When gaining weight, you must be in a calorie surplus.
Meanwhile, when you consume fewer calories than your body needs, your body is compelled to use up stored energy (i.e., fat and muscle) to get the energy it needs.
This then results in weight loss.
But when you consume more calories than your body needs, your body has additional energy and that energy can be stored.
Under normal conditions, women gain around 60-70% of that weight as fat.
For instance, if you gain 20 pounds while having a regular diet and doing regular exercise, then you’ll put on around 7 pounds of muscle and 13 pounds of fat.
In the end, you’ll become stronger and more muscular.
This explains why overweight females typically have such strong bodies.
But going back, our goal is to build lean muscles.
Eat big, yes, but first off, lift big.
In addition to nutrition, it’s just as important to pay attention to your muscles.
To start, you should prepare your body for muscle growth by lifting weights.
You have two main options, including signing up at a gym or doing lifting at home with some adjustable dumbbells.
Don’t worry, you don’t need fancy equipment if you choose option 2.
What you need to do, however, is to lift.
When it comes to building muscle, weightlifting is the best.
Ways to quickly gain weight
Now that we’ve covered weight lifting, the next thing you should consider is how fast you should be gaining weight.
Managing the extra calories you consume is a must so you can control how quickly you gain pounds.
Next to lifting weights, the rate of your weight gain is the biggest marker of how lean your muscle gains will be.
Again, the goal here is to provide extra nutrients to your body, enough to build muscle, but not so much that those extra nutrients are stored as body fat.
Three factors will affect your rate of weight gain.
These are your genetics, experience level, and how good your lifting program is.
But for average naturally skinny women who are only starting weightlifting, ideally, you should gain about 0.25 to 0.75 pounds per week.
If your weight gain is lesser than that, then boost your calorie intake.
On the other hand, if your weight gain goes beyond that, then reduce your calorie intake.
In general, it takes around 3,500 to put on a pound of body weight.
Thus, you need to eat around 250 additional calories every day to gain 0.5 pounds per week.
Keep in mind that you’ll also be burning calories when lifting weights and your metabolism will likely accelerate a little as you ease into this bulking diet.
As such, you’ll likely need to eat more extra calories than that.
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