For many naturally skinny people, gaining weight can be a frustrating struggle. While some people seem to gain weight just by looking at food, the metabolism of a skinny person often burns calories at a faster rate. This can make it quite challenging to gain and maintain weight. However, with dedication and patience, it is possible for a skinny person to healthily gain weight over time. In this article, we will explore how long it typically takes for a skinny person to gain weight, factors that affect weight gain, and strategies that can help.
How Long Does it Take?
The amount of time it takes for a skinny person to gain weight can vary quite a bit based on the individual. However, most experts recommend aiming to gain 1-2 pounds per week on average to see reasonable weight gain without putting on too much fat.
For a skinny male aiming to gain around 25 pounds, this would equate to 12-25 weeks, or 3-6 months. For a skinny female looking to gain 15 pounds, it would take 8-15 weeks, or 2-4 months. However, this is just a general guideline. Some key factors like metabolism, diet, exercise regimen and more can speed up or slow down the timeline.
Factors That Impact Weight Gain
There are several key factors that impact how fast or slow a skinny person is able to gain weight:
Metabolism
People with naturally fast metabolisms burn calories quicker than average. This makes it harder for them to gain and maintain weight. Methods like eating more calorie-dense foods and doing less intense cardio exercise can help counteract a fast metabolism.
Caloric Intake
Consuming more calories than your body burns is ultimately what leads to weight gain. Skinny individuals trying to gain weight need to up their calorie intake, ideally consuming 500+ extra calories per day. High protein and high calorie foods can help achieve this goal.
Exercise Regimen
Weight training helps build muscle and increase weight from lean mass gains. Cardio exercise like running can make it harder to gain weight. Limiting intense cardio and sticking to lifting heavy weights is ideal.
Age and Gender
Younger people in their teens and 20s are able to gain weight faster. As we age, metabolism slows down making weight gain harder. Men also tend to build muscle and gain weight more easily than women on average.
Genetics
Some people are just genetically prone to being skinny. Their bodies want to remain light and lean and resist weight gain. While genetics aren’t destiny, overcoming a natural predisposition to being underweight can be challenging.
Health Conditions
Certain medical conditions like hyperthyroidism, diabetes, cancer, and eating disorders can make it extremely difficult to gain weight. These issues should be addressed with a doctor before attempting weight gain.
Strategies for Weight Gain
Here are some effective strategies naturally skinny guys and girls can use to gain weight:
Focus on Nutrient Dense Calories
Get your extra calories from food sources like whole grains, lean proteins, dairy products, nuts and legumes. These provide extra calories without just empty carbs and fat.
Eat Smaller Meals More Frequently
Eating 5-6 smaller meals spaced out helps skinny guys and girls get more calories throughout the day. Your body can only process so much food at once.
Drink Calories
Smoothies, juice, milk, and meal replacement drinks make it easier to consume more calories especially if you have a small appetite.
Try Weight Gain Shakes and Supplements
Specialized weight gain shakes and supplements provide concentrated calories and nutrients to build lean mass. They provide an easy way to increase your daily calorie intake.
Follow a Weight Lifting Program
Follow a structured workout regimen focused on progressive strength training to build muscle. Train all major muscle groups at least 2-3 times per week.
Allow for Rest and Recovery
Take at least 1-2 rest days per week and get 7-9 hours of sleep per night. Your body needs time to recover and adapt to training and build muscle.
Be Patient and Persistent
Gaining weight in a healthy way takes commitment and consistency over time. Don’t get discouraged by temporary plateaus. Stick to your plan and the results will come.
Sample Weight Gain Schedule
Here is a sample 12 week schedule that a skinny person could follow to gain around 20 pounds:
| Week | Goal | Calorie Intake | Exercise |
|---|---|---|---|
| 1 | Introduce calorie increase | Increase by 200 calories/day | Begin 3 day per week strength training program |
| 2 | Keep adding calories | Increase by 300 more calories/day | Add some higher rep sets |
| 3 | Monitor weight gain | Increase more if not gaining | Increase weight on lifts |
| 4-11 | Continue program | Adjust calories to gain 1-2 lbs/week | Progressively increase strength |
| 12 | Weigh-in and evaluate progress | Reduce calorie surplus slightly | De-load lifting weights by 10% |
As you can see, the schedule starts off conservatively and then progressively increases calories while following a weight lifting regimen. It’s important to monitor progress and adjust calories and training as needed to optimize healthy weight gain. With consistency, a skinny person can expect to gain 20 pounds or more after following a schedule like this for 12 weeks.
Foods That Help Skinny Guys and Girls Gain Weight
Here are some of the top calorie-dense foods that can aid weight gain:
Nuts and Nut Butters
– Almonds
– Peanuts
– Cashews
– Nut butters
Dairy Products
– Whole milk
– Cheese
– Yogurt
– Ice cream
Red Meats
– Beef
– Pork
– Lamb
– Venison
Starches and Grains
– Rice
– Potatoes
– Bread
– Pasta
– Oats
Fruits and Vegetables
– Bananas
– Avocados
– Dried fruits
Added Fats and Oils
– Olive oil
– Coconut oil
– Butter
Protein Powders
– Whey protein
– Mass gainers
– Casein protein
Adding more of these calorically dense foods into your diet can help increase total calories and aid muscle growth and weight gain.
Conclusion
Gaining weight as a naturally skinny person requires commitment and consistency over an extended period of time. While results won’t happen overnight, following the right nutrition and training approach can lead to decent weight gain of 20 pounds or more over a 12 week period. Have realistic expectations, stick with the process, and be patient. With the right strategy, it is possible for even the skinniest person to achieve their body composition goals. Just be consistent and don’t give up!