I have many petite women that come to me wanting to gain good weight. Weight that goes in all the right places…but how??
Here are a few tips for super-skinny girls to gain weight and curves the right way!!
Lift heavy weights. You made need to build your strength up first with body moves and light weights before you really start lifting heavy. Be careful when lifting heavy. Don’t just jump in the gym and start lifting heavy, you may need some guidance or a personal trainer to guide you in the right direction. Aim for 3-4 times per week for best results.
Eat protein. Skinny people are notorious carbivores, and rarely eat enough protein to enhance muscle gain or muscle toning. For each pound of body weight, a skinny person should aim for 0.8-1.0 grams of protein. Which means if you weigh 115 lbs then try to get in 115 grams of protein.
Eat enough calories. Just because you are skinny doesn’t mean for you to go out there and eat whatever. Focus on eating a variety of lean meats, fruits, vegetables and whole grains. Keep your calories up, especially if you are working out, but make sure they are the right calories. Certain clients of mine, I recommend over 2000 calories per day and if they can’t eat enough then usually I put them on a heavier protein shake so they can meet their daily calorie requirements. Using a food journal to track your caloric intake will help as well.
Limit cardio. Rather than long, slow cardio sessions, incorporate short and explosive cardio intervals of 30 seconds to 2 minutes, followed by full recovery periods. If you do too much cardio, you will end up burning muscle which is what you don’t want. You want to keep that muscle on and build even more by doing short intense spurts of cardio like sprints, jump rope, runs on a hill, etc.
Be consistent! Within a month, maybe even a couple weeks, you should see results. The key is staying with it and not just going hard once you see the results. Naturally thin people tend to lose the weight just as fast as they gained it, so the key is to keep up your work outs and diet change!