Goodbye Skinny: A Guide for Girls to Gain Weight Fast
Are you tired of feeling like a strong gust of wind might blow you over? As a naturally slim girl, putting on weight can feel like an uphill battle. While some are envious of your ability to stay lean, you know the struggles of trying to build healthy curves all too well. From dealing with rapid metabolism to hearing comments about being “too thin,” it’s no easy feat attempting to gain weight. But have no fear – with the right approach and mindset, you absolutely can put on pounds in a healthy, sustainable way. Let’s dive into the best tips and tricks for skinny girls to gain weight fast!
Why Is It So Hard to Gain?
Before we get into how to bulk up, it’s helpful to understand why some ladies struggle so much to put on weight in the first place.How to gain weight fast for skinny girls? A few potential factors could be at play:
High Metabolism
If you’re a naturally petite woman with a fast resting metabolism, your body tends to burn through calories very efficiently. This can make it extremely difficult to eat enough of a calorie surplus to actually gain weight.
Ectomorph Body Type
Some girls are simply born as skinny “ectomorphs” with a thin build and lower muscle mass. Their slender bone structure and metabolism make it challenging to pack on serious pounds.
Lack of Appetite
Whether due to a busy lifestyle, stress, or other reasons, some ladies simply don’t feel hungry enough throughout the day to consume the required calories for weight gain.
Excessive Cardio
Too much calorie-burning cardio exercise can negate any attempts to eat more and gain weight, especially if you have a fast metabolism.
The good news? None of these roadblocks have to be permanent! With discipline and the proper weight-gaining mindset and habits, you can absolutely transform your body into one with sexy new curves.
Up Your Calorie Intake
The first key to gaining weight is to ensure you’re consuming enough of a calorie surplus to actually put on pounds. For most slim girls looking to bulk up, experts recommend shooting for 300-500 calories above your typical total daily energy expenditure (TDEE) level.
Don’t just start randomly eating everything in sight, though! The calories need to come from nutrient-dense, whole foods that provide high-quality proteins, carbs, and fats to properly support your metabolism.
Focus on adding in ample portions of:
Lean Proteins: Chicken, turkey, eggs, Greek yogurt, fish, beans, etc.
Healthy Carbs: Whole grains, fruits, starchy veggies, oats, brown rice.
Good Fats: Avocados, olive oil, nuts, nut butters, fatty fish.
Drinking your calories can also help tremendously. Shakes and smoothies make it easy to pump up your intake by blending in energy-dense ingredients like:
Milk or plant milks
Protein powder
Nut butters
Yogurt
Oats
Granola
Seeds
Fresh/frozen fruit
It’s also helpful to eat balanced meals every 3-4 hours to ensure you’re frequently taking in adequate nutrition. Don’t let yourself get overly hungry, as this can lead to poor eating habits and excessive snacking.
Lift to Build Muscle
Simply eating more isn’t enough to sculpt a toned, curvy physique as a skinny girl – you need to strength train! Lifting weights is crucial for building up your body’s fat-free mass and giving you that coveted “thi∞k” look.
Focus your workouts on compound exercises that target multiple large muscle groups simultaneously. Think squats, lunges, deadlifts, presses, rows, etc. Not only do these exercises maximize calorie burn during your session, but they create the “burn” needed for muscle growth afterward.
For optimal results, aim for 3-5 total body or split-routine lifting sessions per week using a variety of rep ranges:
Lighter Weight, Higher Reps (12-15): Tone and define muscles.
Moderate Weight, Moderate Reps (8-10): Increase overall strength and density.
Heavier Weight, Lower Reps (4-6): Promote muscle fiber growth and bulk.
Don’t be afraid of weights, sis! Lifting heavy will sculpt a fierce, curvy figure while also boosting your metabolism to burn even more calories around the clock.
Say No to Excessive Cardio
Speaking of torching calories – it’s wise to minimize your cardio exercise when trying to gain weight and bulk up. Too much steady-state cardio like long-distance running, cycling, or elliptical can actually promote muscle loss and a overly lean physique when combined with increased calorie intake.
That’s not to say you can’t still get your heart rate up at all! HIIT (high-intensity interval training) workouts and shorter, intense cardio sessions of 20-30 minutes are perfectly fine. Just avoid going overboard with excessive endurance cardio that’ll work against your weight gain efforts.
Instead, prioritize daily low-intensity movement like walking, stretching, or light calisthenics just to get your body moving and circulation flowing. Listening to your body’s hunger and energy level cues is also crucial while in a calorie surplus.
Be Patient and Stay Consistent
It’s important to keep your expectations in check when trying to gain weight as a slender woman. For most “hard gainers,” experts recommend aiming for around 0.25-0.5 lbs of weight gain per week to keep things within a reasonable, healthy range.
Any more rapid weight gain and you risk just piling on an excessive amount of body fat versus quality muscle mass. You want the added curves to look toned and fit, not simply bloated!
That means real, substantial results won’t happen overnight. Stick with your increased calorie and exercise plan consistently for at least 8-12 weeks. Trust that if you’re accurately tracking your nutrition and lifting with intensity, the weight will gradually come on.
During this period, don’t be disappointed if the scale seems “stuck” for several weeks at a time. Allow your body to adjust, and use metrics beyond just scale weight like body measurements, mirror selfies, and how your clothes fit to track your bulking progress.
Simple Supplements to Help
While proper diet and training are most crucial, certain supplements can also provide a helpful boost when looking to gain weight rapidly. A few worth considering:
Mass Gainer Protein Powders
These high-calorie formulas allow you to easily intake 500-1000+ surplus calories per shake or serving. Perfect for “hardgainer” gals.
Creatine
This muscle-building powerhouse can help you get more out of your lifting sessions while also promoting muscle endurance and recovery.
Vitamin D & Fish Oil
Sufficient vitamin D levels support muscle protein synthesis and healthy testosterone levels for overall growth. Fish oils reduce inflammation.
Weight Gain Formulas
Specialized products like EarthShine’s Weight Gain Herbal formula provide natural compounds to stimulate appetite and temporarily relax your metabolism.
Be sure to also get adequate sleep, manage stress, and stay hydrated to support a healthier hormonal environment for weight gain.
Most importantly, be patient with yourself through the bulking process and have self-compassion. You’re actively working on improving your body’s shape and composition – that deserves to be celebrated!
With consistency and the right weight-gaining lifestyle adjustments, those curves will come. Ditch the “skinny” descriptor for good by taking charge of your weight and achieving the feminine physique you desire. It’s more than possible with dedication!
