This instructable will show you how to gain weight. This is really aimed at the fast metabolism (I eat like a horse and still can't gain weight) crowd.

I decided to revise this due to the amazing number of views this instructable has and the important points about nutrition I've learned since first publishing this.

Exercise Book

Nutrition Books

Lots of Good Food (TM)

Weights to train with or access to a gym.

You can find good descriptions of stretching and strength training exercises in many books, "Scrawny to Brawny" is one example. I bought that book and it could have been fit into a pamphlet, but it described the exercises well.

You could look up information on your basal metabolic rate and caloric intake and lots of nifty formulas, but it's not really necessary to follow this as a process. In fact, I encourage you to look up all the assertions I'll be making to educate yourself and better understand why these techniques will work for skinny people. Don't take my word for it.

Now I'm going to boil down the weight gaining process for you. It's up to you to gradually work it into your life. It's work, but you can do it.

Step 1: Why You Have A Hard Time Gaining Weight

If you're skinny, like me, and you always have been, chances are you have a hard time gaining weight if you want to.

You've got a few things that prevent you from gaining weight:

1) A fast metabolism. The only way to get around this burn-everything-you-eat metabolism is to eat more than your system has the capacity to burn.

2) Higher percentage endurance muscle fiber vs. strength muscle fiber. There are two big types of muscle fibers. One is really good at aerobic exercise (if you're me, you have a lot of this). The other is strength fiber. Increasing body mass requires you to avoid endurance training as much as possible, especially during the first three weeks. You must lift weights to increase your proportion of strength muscle fiber. Heavy weights.

3) Nutritional deficiencies from early in life. You can read two books to see how this might make a difference: "Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects" by Weston A. Price, first published in 1939! There's also a more recent book that goes into epigenetics called "Beautiful Babies: Nutrition for Fertility, Pregnancy, Breast-feeding, and Baby's First Foods" by Kristen Michaelis.

3) Your body proportions make some exercises difficult to do, if not impossible, without injuring yourself. The standard overhead barbell press will hurt my back, for example. This is because I have long arms, a short torso, and really long legs. I have to hold the barbell a different way than Ah-nold does. Avoiding injury will help you stay on the weight-gaining bandwagon.

4) A lack of knowledge. Previously, you didn't know what the price really was to gain weight. This instructable should square that away.

<p>I tried everything! Sorry, let me rephrase that- I TRIED EVERYTHING, PEOPLE, I REPEAT, EVERYTHING! I just don't know what 2 do! I am now on the opposite of a diet, i eat nothing but junkfood, because when i ATE healthy, I WAS STILL SKINNY! So, I thought, why don't i just try eating junk, since itmakes everone fat! But guess what... IT DIDN'T WORK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!:(</p>
<p>Eat a lot of potatoes and rice everyday I gained four pounds in a week just eating those two things but you have to eat a lot of it or you won't gain anything.</p>
<p>How many portions did you eat a day like 4 - 5? My weight is 43.1 kg right now. and I want to be around 100kg or more if it is possible by Jan - March next year.</p>
Never gonna happen not that quick
<p>wow 4 pounds in a week is a lot man. but it could be from the water weight or just fats. but anyways,good job! 4 pounds is worth gold to a desperate skinny person trying to gain weight</p>
I feel you :|
<p>You could be hyperthyroid. The thyroid gland is responsible for controlling our metabolism among other things. So if it is producing excess hormones our metabolism is high and you cannot gain weight. Talk to your doctor about it. Mention to them all those strange symptoms you may think it is unrelated--including frequent pooping,eye sight challenges- whatever symptoms you have. They will conduct simple blood tests and advice you</p>
<p>hey man, i know how you feel hahaha. i was facing the same problems too when i started. check out this article i wrote on how transformed my body. who knows, you might learn a thing or two. http://www.weightgainbootcamp.com/what-to-eat-to-gain-weight/</p>
<p>Then you will have to slow down your metabolism... You must NOT eat citrus like lemon, lemonade, citrus fruit products, lime, energy drinks or any food that contains citronic acid (lemon acid) mostly fanta, schweppes, etc.. From juice you probably drink coke and stuff? If it didn't help then start buying and drinking Fruit Juices that contain fructose, drink them oftenly.. I don't think Milk will help you, some experts say milk is helping losing weight too.. I suggest you to add MORE cheese in your daily food menu, start buying proteins like Whey, make them with Dark Chocolate it also helps a lot.. Don't eat cereals or yoghurt, drink one spoon of oil everyday and add more oil in your menu, eat fries a lot.. That will help you gain weight and slow down metabolism so you can have normal process.</p>
<p>Hi . My name is Charday Dix . Im 15 years old now and I have been skinny my whole life. I used to like it when i was little but now that im older i would like to be a bit bigger . I tried eating alot but nothing happens. I tried eating alot of junk food but nothing happens. Being picked on because Im skinny is really sad and I dont want to be fat but i want to be FIT ! Does Anyone have suggestions ?</p>
I was the same as you there not much you can do you wont be to gain much. But you can make you muscle very strong. Everyday try do 30-50 push ups 50 sits ups and 30-50 crunches if thats hard do them in set of 10 or 20 with 15 seconds rest and that work for me as a kid.
How much do you weight in lbs
<p>My name is Lilah, im 12 years old and have been you guessed it, skinny my whole life. I just wish I could be a little thicker, but none of these steps are working. Then, I realized why I wanted to change my body, and that was so I could look like other people. However I realized I rocked being the boney, scrawny person I am. So to all the people who commented, I just want to tell you that you are beautiful, and you don't need any steps or methods to change the way you are, because you are perfect.:)</p>
Your 12 mate you dont need to bulk.. Just stick to aerobic exercises fitness is far better than strength
<p>Also note that some conditions like hypethyroism makes your metabolism faster and no matter how much you eat, you cant gain weight. </p>
<p>4ooo cal is to much. its said that 1000 over a mans daily intake is enough to make a safe weight gain , add meal replacements inbetween meals and eat low fat high protein heavy in calorie food .. and if u want to bulk then weight training is the best bet and not just for guys women to who want to add shape. it is a myth that if a woman trains heavy she will gain muscle like a male does .. eaaat breakfast!!! this first meal will kick start your metabolism . and will also give youa appitite for the rest of the day . don't miss meals , your stomach shrinks and your mind gets used to not eating so doesn't send the signals to make you feel hunger .. happy eatin ..uk jay</p>
<p>Boost <br>Your Energy With Yoga , Yoga is a deeply spiritual practice, improve stamina, <br>strength and body flexibility, concentration and balance, improved metabolism. &lt;a <br>href=&quot;http://www.apoorvayoga.com/&quot; rel=&quot;dofollow&quot;&gt; <br> <br>Yoga <br> Teacher Training In India&lt;/a&gt;</p>
<p>Yes, this is an awesome article and I found more useful tips.. I read another helpful article which figure out what we need to eat in order to gain weight.. go through it.. http://www.worthofread.com/top-20-weight-gaining-foods-for-skinny-guys/ </p>
<p>Does it actually work?</p>
<p>If you can make it through the bad English, yes it works &mdash; over time. Nothing is immediate and you have to keep at it.</p>
<p>Oh Okay I will try this. </p>
<p>Hi I am 16 years old and have been skinny since I was young but I haven't gained any weight yet. I have tried many gaining weights in the past like Nutrition milkshakes but they have never seemed to work and going to the GP but they don't exactly help! I haven't really had that much confidence because of this and I really need your help?!</p>
<p>Keep a food diary of what you're eating now. Although I thought I just eat what I wanted, when I wanted, the diary was very telling. I was actually overestimating how much I eat each day so was only getting maintenance calories (or less). With a diary you can see just where you need to pack in more calories.</p>
<p>Thankyou I will. I will be starting the gym tomorrow so I hope for myself something comes good out of this.</p>
<p>i eat and drink tons of dairy! I drink at least 3 glasses of milk per day, and am obsessed with cheese, but i am still skinny!</p>
<p>Okay. How long should I do that for? and what is the calories limit for young adults? </p>
<p>I guess you keep the diary either forever, or until you are really good at knowing how many calories you are eating just by looking at what you're eating over the course of a day.</p><p>Although it says to eat 4000 calories in this article, that might be too high. I used this article to work out my maintenance level and then added calories to that: <a href="http://www.acaloriecounter.com/diet/calorie-maintenance-calculator-daily-calorie-requirements/" rel="nofollow">http://www.acaloriecounter.com/diet/calorie-mainte...</a></p><p>In fact that whole free series of articles is quite useful to read.</p>
<p>Potatoes, rice, and milk not any kind of milk whole milk thick and creamy will help you just have to eat a lot of potatoes any kind of potato food but it would be better if it was just potatoes and rice I put cheese in my rice you don't have to but rice also helps I've been skinny my whole life to i'm 18 eating those things are the only thing that works for me you don't have to workout just eat unless you want to but then that will just burn it off again so I would stick with just eating</p>
<p>Okay. Thanks for the advice. I was thinking of starting the gym tomorrow to help with the weight gain. I will be having a nutrition plan and a workout plan. I hope it works. </p>
<p>People who are very skinny.. They should start eating foods like Lean Meat, Chicken, Whole Fat Milk, Peanut Butter, Cheese, Butter, Banana etc. These above mentioned foods are highly packed with protein, Fat, vitamin &amp; minerals etc. Find out here how these foods are beneficial for our body and how to follow this diet for effective weight gain :- </p><p>https://www.evaidya.com/Health-Articles/foods-to-gain-weight/</p>
<p>never thought it would be problematic to get fat in my life, i rarely eat breakfast and sometimes i don't eat lunch and afternoon tea, but in diner i try to eat heck of a lot !</p>
<p>If what you say is really true - well although it is mainly a myth that it matters how much you eat and when, for those of us already with high metabolism, I'd recommend eating a reasonable meal or snack around 3-4 hourly. And don't pack in loads of protein in one go as I believe it has been proved anything over about 30g in one go is just wasted. The body just can't process it. </p>
<p>Another important thing to remember is to rest. Your body grows when you rest, and especially getting a good night's sleep is very important as the body releases things like testosterone and the human growth hormone during the night, helping your body grow!</p><p>http://gainweightjournal.com/how-to-gain-weight/</p>
<p>Exactly - most people shouldn't be exercising daily (at least not the same muscle groups) regardless of their body type.</p>
<p>Popular culture focuses so much on obesity, weight loss and such like, and the stereotypical response to us &quot;types&quot; is either complete jealousy or the &quot;you're so lucky you can eat anything&quot;.</p><p>The problem is we still can't just eat &quot;anything&quot; (despite being thin and burning off calories thanks to our high metabolism it's still not good to be loading up on bad fats and tons of sugar).</p><p>And people who are overweight may not believe it but it can actually be very difficult to eat that many calories - as you say here. My body tends to &quot;maintain&quot; (i.e. I've been 65kg give or take normal variance for years) regardless. Although keeping a food diary does show that I've been low on calories even for my maintenance - I think skinny people sometimes over-estimate what they're eating, much as overweight people underestimate.</p><p>4000 calories may be too high for some people - you can work out your maintenance calorie daily intake and then add something like 250-500 calories on top. It will vary by age, height, gender and general exercise level (if you are skinny and work a manual job which tends to more aerobic activity - i.e. active but not particularly heavy - then you are really going to have to pack in the calories).</p><p>Ahh well, I love eggs anyway...</p>
Hi... <br>I like this post. <br>if you want to know more about weight gain treatment then http://hashmihealthcares.com/product/weight-gain-treatment/ will help you to increase your weight without any side effect. <br>
<p>I'm 14 years old and very skinny. I eat a lot of foods but I didn't gain weight. I want to be chubby. I'm tall but skinny. Haiss.</p>
<p>Eat lots of food doesn't make you to gain some weight.. But you have to eat proper food... here are they... http://www.worthofread.com/top-20-weight-gaining-foods-for-skinny-guys/</p>
<p>Well pretty much like everyone says, hit the gym, but stay away from cardio, no cardio because that burns fat. Lift heavy to gain mass, but only heavy enough to lift 10 reps of 4 sets in whatever you do. Do not think doing 20 reps is going to help gain weight because you will burn or lean out. So 10 reps or less. As far as food goes, eat a lot like people say, but if you want to do research a lot say this and that is healthy for you, but since I am one of those skinny people i dont care about healthy stuff. Look at the Calorie counts on foods, the higher the calories the more chance of getting &quot;fat&quot; . They even sell a liquid that is pure calories that you can pour on your foods, no joke. But like its said, try and get sleep to. Also be patient because it will not happen in a month. It took me a while but i was 127 at 5'11&quot; and it took me a year and a half but i got up to 185. But the downside is, is that i stopped going to the gym for a couple years and dropped down to 145, so back to the drawing board. Good luck guys</p>
<p>hello... </p><p>well i am 15 and i only weigh 38 kilos although i am really tall i have tried the sustigen and all of that weight gain stuff but it never seems to work and i cant seem to modivate myself to try workout anymore would like some help?</p>
<p>Hi, I really consider this is an admirable blog. I truly love the way of posting. <a href="http://www.smiling-horse.com/endurance-saddles/" rel="nofollow">ling-Horse</a></p>
<p>Hello...</p><p>Nice post I really like your tips...</p><p>It&rsquo;s good for fitness and its good. Because it&rsquo;s free for all kind of side effect.</p><p>Contact On Dr. Hashmi </p><p>Phone no. :- +91 9999156291</p><p>Visit here :- http://hashmimart.in/product/weight-gain-treatment/</p>
<p>Boost Your Energy With Yoga , Yoga is a deeply spiritual practice, improve stamina, strength and body flexibility, concentration and balance, improved metabolism,.</p><p> <a href="http://www.apoorvayoga.com/yoga-teacher-training-program.html" rel="nofollow">Yoga Teacher Training India</a></p>
<p>I'm fed up with how much I eat and I feel as if it goes straight to the toilet!! lol </p><p>I gain NO weight!! gaaaa someone help meee :(</p><p>I get plenty of sleep, drink all my milk, eat veggies, meat all that good stuff.. I LOVE food so eating more than I usually would wasn't hard at all. But no weight gain. I also attend military school so working out to stay physically fit is not only a chore but it is a necessity needed to live a long healthy life. But ... still, no weight gain :(</p>
<p>check my reply to sabrina above. I MADE IT! IM FAT! I should write a book, &quot;Road to obesity&quot;.</p>
<p>Lol I Was Super Skinny 2 But Now I Gained Weight 2 Tips</p><p>1.Eat Alot</p><p>When U Say I Eat Alot And Ur Full Try More And More And Whenever Ur Bored Grab Anything And Eat It</p><p>2. Go To Toilet When Needed Only (it sounds funny but its true</p>
<p>I need help too xD im 5'6 100lbs since high school, now im in college and gain only like 4 pounds ? :D</p>
<p>Hi, I've been trying to gain weight ALL my life. I'm 25. I am 5'5 and my current weight is 97 lbs. I have tried everything including the whey protein and now I am leaning towards trying the gain weight pills...suggestions?!?! help!!!!</p>
<p>Hey Sabine. im a guy with the same problem, same age, 130lbs and 6feet. it feelt impossible to gain weight, but after almost 15 years of trying i made it.<br><br>Solution: <br>*get a gym card and workout 3 times a week, not more! its way more important to eat and sleep well. and dont be stupid and run for 30 minutes, 5 miuntes max, just go get the body warm. I bought 1 appointment with a personal trainer to get a workout program and cause i had no clue on how to use the machines. Dont start too hard, getting sick will not help ur progress. <br>*try to get at least 8 hours a sleep.<br>*eat!!!!! i used the timer on my phone that i started in the beginning of <br>each meal 2.5 hours. when it beeps its time to eat again. you should get 6 meals pr day. it will be hard, cause you wont be hungry, but you need to suprise/shock your body. I also noticed that skinny people usually use less topping on the bread/sandwich. I started using the double amount. breakfast tip: eat something like toast. its easier to eat 2 toast(4slices). <br>*I dont think this is necessary but i bought the Mutant Mass weight gainer with chocolate. its actually very tasty. i only took this 3 times a week, after each workout. 1 shake was about 1000 calories.<br><br>Result:<br>after 3 months: I went up 30lbs. after you reach your desired result, dont stop completly or it will slowly go back to where u started, it will stabilize after some time. Always have small goals, if you for example gain 10 lbs, celebrate it by going out and eat a big tasty dinner.lol. <br>Remember that the most important thing is to shock/suprise the body.<br><br>Good luck!<br>T<br><br></p>
<p>i wouldnt suggest pills, ever.</p>

About This Instructable


43 favorites


Bio: Every now and then I come up with a unique idea. And then I find someone else has already thought of it . . . which is AWESOME ... More »
More by royalestel: Make Your Own Secret Messages from Space! How to Make Your Tooth Brush Last Indefinitely Decoding Secret Messages from Space!
Add instructable to: