How to Gain Weight Healthily: A Detailed Routine for Skinny Women

Gaining weight in a healthy manner is achievable with a combination of strength training and a calorie-dense diet. This detailed routine is tailored specifically for skinny women, such as someone who is 5 feet 3 inches tall. Follow this comprehensive plan to help you gain weight while maintaining a healthy lifestyle.

Goals

The main goals are to increase muscle mass and create a caloric surplus. By focusing on these objectives, you can achieve both muscle growth and weight gain in a healthy way.

Caloric Surplus and Calculating BMR

To gain weight, you need to establish a caloric surplus. Here’s a step-by-step guide on how to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

1. **Calculate BMR**: For women, the BMR formula is:

BMR 655 (4.35 × weight in pounds) (4.7 × height in inches) - (4.7 × age in years)

2. **Assume your age is between 20-30 years old**. Using the formula with an example weight of 95 pounds and a height of 63 inches:

BMR ≈ 655 (4.35 × 95) (4.7 × 63) - (4.7 × 25) ≈ 1400 calories

This is your resting metabolic rate, the number of calories you burn while at rest.

Total Daily Energy Expenditure (TDEE)

Next, calculate your TDEE by accounting for your activity level:

TDEE BMR × Activity Level

For a woman who is lightly active, you might use a multiplier of 1.375:

TDEE ≈ 1400 × 1.375 1925 calories

Your aim is to consume a caloric surplus of 300-500 calories per day, which aligns with your goal of gaining weight.

Targeted Caloric Intake

Based on TDEE, your target caloric intake should be around 2200-2400 calories daily. This ensures a steady, healthy weight gain.

Diet Tips for a Healthy Weight Gain

Focus on nutrient-dense foods, including healthy fats, proteins, and complex carbohydrates to nourish your body and aid in muscle growth.

Sample Foods

Proteins: Chicken, fish, eggs, Greek yogurt, legumes, and protein shakes. Carbohydrates: Whole grains, brown rice, quinoa, oats, starchy vegetables, sweet potatoes, corn, fruits, bananas, and avocados. Fats: Nuts, seeds, avocados, olive oil, peanut butter.

Frequent Meals and Snacks

Eat 5-6 smaller meals/snacks throughout the day to keep your metabolism running efficiently and prevent overeating at once.

Sample Daily Meal Plan

Time of DayMeal/Snack Breakfast2 scrambled eggs with cheese, 1 slice of whole-grain toast with avocado, 1 banana, and 1 cup of whole milk Mid-Morning SnackGreek yogurt with honey and mixed nuts LunchGrilled chicken breast, quinoa salad (quinoa, olive oil, veggies), and 1 apple Afternoon SnackHummus with whole-grain pita and carrot sticks DinnerSalmon or lean beef, sweet potato, steamed broccoli with olive oil Evening SnackProtein shake with peanut butter and banana

Workout Routine for Skinny Women

Create a workout routine that focuses on strength training with compound movements to build muscle mass.

Frequency of Workouts

Work out 4-5 days per week, with a rest day in between each muscle group.

Weekly Schedule

DayWorkout Day 1Upper Body: Bench Press, Bent-Over Row, Overhead Press, Pull-Ups or Lat Pulldowns, Dumbbell Bicep Curls Day 2Lower Body: Squats, Deadlifts, Lunges, Calf Raises Day 3Rest or Light Cardio Day 4Full Body: Deadlifts, Push-Ups, Plank, Kettlebell Swings Day 5Upper Body: Dumbbell Bench Press, Seated Row, Shoulder Flyes, Tricep Dips Day 6Lower Body: Leg Press, Bulgarian Split Squats, Glute Bridges, Leg Curls Day 7Rest

Additional Tips for Healthy Weight Gain

Progressive Overload: Gradually increase the weight or reps to challenge your muscles continuously. Hydration: Drink plenty of water, but limit intake before meals to avoid feeling too full. Rest: Ensure adequate sleep to allow your body to recover and support muscle growth.

Conclusion

Consistency is key to both your diet and exercise routine. Monitor your progress and adjust your calorie intake and workout intensity as needed. For personalized guidance, consider consulting with a nutritionist or personal trainer.