Expert Guide: Weight Gain for Skinny Women

ByJohn Wilson

Most women want to lose weight to avoid unhealthy pressure on their joints and bones. On the contrary, some women want to gain weight because they are too skinny. Being too skinny will affect your appearance and health, especially your reproductive systems. 

Gaining weight can be a challenge. People have a misconception that you can gain weight only by indulging in fatty foods. However, they cannot be more wrong. There is a healthy way to weight gain for skinny women. To find more, continue to read the article.

Benefits of Exercise for Skinny Women

As per the best personal trainer in Toronto, exercises can be very advantageous for skinny women who want to gain weight. It tones the body, stimulates muscle growth, and promotes health.

A well-planned workout with weight training will help you to gain weight efficiently.   

The Workout Schedule for Skinny Women Who Want to Gain Weight

When you start working out to gain weight, it is important to pick the right exercise and schedule your workout routine accordingly. The points to be considered are:

  • Limit cardio and perform 15 rep for about 2 to 3 times a week.
  • Prioritize weight gain exercises
  • Limit HIIT exercises. 

We bring to you some of the exercises recommended by the best personal fitness trainer in Tribeca that you can schedule in your workout session.

  • Barbell Bench Press
  • Dumbbell Flyes
  • Push-Ups
  • Dumbbell Shoulder Press
  • Arnold Dumbbell Press
  • Front Dumbbell Raise
  • Barbell Curl
  • Dumbbell Curl
  • Dumbbell Preacher Curl
  • Triceps Push Down
  • Close-Grip Bench Press
  • Lat Pulldown 
  • Bent-Over Barbell Row
  • Underhand Cable Pulldown
  • Plank Crunches
  • Seated Leg Trucks
  • Squat Lunges
  • Leg Press
  • Barbell Squats
  • Deadlift

You can perform these exercises for about 10 to 12 reps. Complete three sets. 

Workout Tips for Skinny Women Who Want to Gain Weight

Remember that male and female bodies accumulate fat and distribute muscle mass differently. Thus for efficient weight gain for skinny women, you need to pick the exercises and plan out your workout according to your body type. Don’t Worry! We got you some great strategies:

  • Divide your training time reasonably.
  • Remember, cardio burns fats. Focus on weight exercises. Lifting weights will promote muscle growth. 
  • Try to perform the correct techniques.
  • Remember, the muscle growth for men and women is different. Thus, hire a personal fitness trainer in Tribeca who is experienced in offering weight gaining training to skinny women.  

The Diet for the Skinny Women to Gain Weight

It is not hard to gain weight by eating more. However, you have to be mindful of what you include in your diet to gain a healthy weight. As per the best personal trainer in Toronto, the combination of a well-planned diet and workout session can do wonders for skinny women. Your diet should include:

  • Fat- It is the source of the most calories in your diet. Thus, they should be a part of your everyday diet. Indulge in food that is rich in body food. Limit the intake of bad fat. 
  • Protein- To ensure the proper implementation of your weight gain program, you must focus on your protein intake every day. Include meat, fish, beans, eggs, and leafy vegetables in your diet as they are great protein sources.
  • Fiber, Vitamin, and Minerals- Fiber, vitamins, and minerals are a must in your everyday diet. They ensure a healthy body. You can include vegetables in your meal and fruit in your snacks.

We bring to you some of the foods that you can include in your diet:

  • Whole-grain bread
  • Nuts such as almonds
  • Fat-rich fruits such as avocados
  • Full-fat dairy such as full-fat Greek yogurt, whole milk
  • Eggs
  • Red meats that do not have growth hormones, such as grass-fed beef
  • Lean protein such as fish and chicken 

Now that you know what should constitute your diet, let’s focus on planning out your meal. You can follow the below-mentioned tips:

  • Divide your entire day meal into 6 to 8 smaller meals. It will stop you from over or bored eating and also helps your body to absorb nutrients better.
  • Include variety in your meal so that your body gets sufficient minerals and vitamins.
  • Load up the protein, fat, and carb groups.
  • Never skip a meal.
  • Limit your intake of fried food and animal fat. 

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