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Resources and Tips: Workouts, Exercises, Fat Loss, Lean Muscle & WeightLoss

Muscle and Weight Gain – Skinny Persons Training Tips

vincedelmontemuclebuildingOk, now before you start grumbling about me being politically incorrect for using the word “skinny” or for some reason you think all folk that are naturally slim should just be grateful and figure that they have it easy – then let me let you in on a secret… “being skinny is not always as wonderful as you think it may be”.  And for some folk muscle and weight gain would be a dream come true for them.

Other than my father’s side of the family and my sister being “skinny as rakes” (as we say down under), I also have a few good friends (male and female) that are what you would call hardgainers. Sure they are grateful they aren’t overweight but that doesn’t mean they have it made.

One of my female friends, who is undoubtedly one of the nicest people you could ever come across, is under constant pressure due to her over-slimness, not only from men, but especially from women. She has tried weight gain diets and programs and still struggles to gain weight.

Folk have been known to make fun of her lack of curviness, or her skinny legs or her so called gaunt face. I have heard my friend say many times that she’d give anything to be “normal”.

My “skinny” male friends also suffer a lot from the pressure of folk perceiving them as being weak, inadequate, awkward looking … just to name a few. These guys are true hardgainers, and no matter what they do, increasing their muscle and weight gain seems to them, totally out of their reach.

I am by no means saying that everyone is mean to slim folk but the few who are certainly cut deep with their comments.

Muscle and Weight Gain… So Here’s The Good News!

If you’re tearing your hair out from frustration because you want to add some lean muscle mass or extra size in general to your body, and are fed up with people being plain old rude at your expense, then you’ll be thrilled to hear that I have got some muscle and weight gain nutrition tips and hints on how to build muscle mass.

TIP 1

First off you’re going to have to consume a muscle and weight gain diet that is designed for putting on size. I am not saying “go out and eat junk food every day”. I am talking about a plan that will help support your gains safely, effectively while also increasing your health.

Aim for around 6-7 meals per day – this makes it much easier to increase your overall daily calorie consumption. You want your meals to be much larger than say someone who is aiming to reduce body fat or wanting to achieve weight loss.

So if you’re only eating tiny meals at the moment gradually increase the serving sizes so you can slowly build up your calorie intake – rather than making yourself sick from force feeding. Make sure that you consume a decent serve of protein with each meal while also “upping” your carb intake as well.

If you find that you aren’t able to stomach eating more meals or food then make use of weight gain protein shakes that are high in protein and have an even higher content of carbs. Most muscle and weight gain protein powders are specifically designed for certain training goals so aim for one that states something similar to Gain Mass, Gain Size and Mass, Mass Gainer etc.

When it comes to adding fat into your diet use forms such as Omega-3 fatty acids from fish.

Omega-3 and Omega-6 can assist with the prevention of muscle breakdown and can be found in oil sources such as flaxseed oil. Flaxseed oil in the bottle, stored in the fridge, is preferable to the capsule due to the oil usually containing a higher dosage.

vincedelmontemuclebuilding3

TIP 2

Don’t go using the current favorite lean muscle mass program that’s going around the gym – because it may not suit your training needs.

The amount of times I have seen thin people at the gym using routines that have been thrown at them by other members – is ridiculous. Just because Joe “BIG” at the gym who looks like he is ready to explode or Jane “Curves and boobs” tells you they use a certain workout it doesn’t mean that you’re gonna look like them in twelve weeks. I know it doesn’t seem fair but if you want real results you need a “real program”.

If you’re going to hire a trainer to design your workout make sure they have trained clients for your specific goals previously and are qualified, so they have an idea of what’s required for how to build muscle mass.

TIP 3

Don’t over train!

Trying to gain size from performing loads of reps with really light weights isn’t going to get you anywhere fast.

Keep your training sessions focused and to the point, making sure that you have moderate to longer rests in between each set is vital. Use a weight that is considerably challenging, but not so heavy you can’t lift it. Correct technique is essential. Remember less reps (6-8) per set using heavier weights.

I highly recommend using compound exercises and using free weights such as dumbbells and barbells and body resistance.

TIP 4

Rest up.

When starting out with your increase muscle mass workout only train on Monday, Wednesday and Friday giving your muscles time-out to repair and grow every other day.

Even though cardiovascular exercise is important keep it to an absolute minimum, if at all, to ensure your muscles are getting enough rest.

Muscle and Weight Gain Beginners Sample:

Monday – Working all muscle groups

Wednesday – Working all muscle groups

Friday – Working all muscle groups

Muscle and Weight Gain Intermediate Sample:

Monday – Legs and Abs

Wednesday – Back and Biceps

Friday – Chest, Shoulders, Triceps

TIP 5

Other than the use of MRP’s I would also recommend the use of creatine. This supplement can help increase strength and energy enabling you to lift heavier weights and perform a more effective workout. This of course will assist with more muscle damage which in turn can enhance muscle growth.

I am by no means an expert on Creatine however I would suggest consuming it pretty much directly after your workout.

Within 20 minutes of your weight training session make sure you consume a post workout shake or meal. Mass gain protein shakes are not only an excellent source of protein but can also contain many of the goodies required after your workout.

TIP 6

Give your workout a “fair go”!

Believe me, gaining weight for hardgainers is hard work. It’s much easier for most people to lose fat than it is for a naturally slim person to pack on weight.

For many skinny people their metabolism is really high which means their body burns off calories much faster than most of us. Which is why they need to consume a higher amount of calories in their eating plan.

Due to the process of gaining size being a little slower it can also get disheartening. So be patient and stick with your muscle and weight gain program and follow the above tips. I am telling you – it is well worth the effort when you see the end results.

vincedelmontemuclebuilding2

Happy training folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

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37 Responses to “Muscle and Weight Gain – Skinny Persons Training Tips”

  1. HARRY BHATTI says:
    January 5, 2010 at 12:05 pm

    hi,I am 24 years old and 5′9” long.
    I have tried every product and diet to grow my weight.Would u imagine my weight is just 58 kg.So can u plz explain how can I grow my weight.People just use some ‘ridicules’ words for my underweight.I am fed up from all these.Plz help me.I will be very thankfull to you.
    Regards,
    Harry Bhatti…..
    Brisbane.

    Reply to this comment
  2. Admin says:
    January 8, 2010 at 3:47 am

    Hi Harry

    Check out this article:
    http://virtualfitnesstrainer.com/muscle-building/bodybuilding/defeat-your-skinny-genetics-the-1-1-skinny-guy-transformation-program/

    Kind regards
    Mandy
    VFT

    Reply to this comment
  3. Osin says:
    March 25, 2010 at 10:26 am

    Hi, I’m glad I found your website. I have few questions and I hope you can help me. I’m 33 years old, 5.3″ and my weight is between 42 -45kg I can consider as skinny. Recently I joined a fitness center to discipline myself and my friends were laughing at me because they said skinny people don’t have to workout. So, my questions here is. How often should I workout? Right now I workout twice a week.

    Reply to this comment
  4. Joseph Jacob says:
    March 31, 2010 at 10:55 pm

    Hello Mandy,

    I’d like to thank you for the great tips.
    I’m 27 years old, 5′8″ and 125 lbs I know that is really skinny. I am trying to get in shape. I eat 3 meals a day forcing myself.
    I would like to ask you for a proper workout and a diet plan that I can follow for the next few months so i can add 15 lbs or more in muscles
    Thank you so much :)

    Reply to this comment
  5. Admin says:
    April 2, 2010 at 5:39 am

    Hi Joseph

    First off take a look at the following:
    http://virtualfitnesstrainer.com/muscle-building/bodybuilding/defeat-your-skinny-genetics-the-1-1-skinny-guy-transformation-program/

    Read this blog article and download the training program – blue download link – for some more specific training and eating tips.

    For a customized regime you might like to check out Vince’s program:
    http://bit.ly/d420zc

    Reply to this comment
  6. Alex says:
    April 9, 2010 at 4:00 pm

    Hello I’ve been searching everywhere for a perfect weight gain that I can gradually gain muscle.
    I am 17 years of age, and i weight around 130 lbs.
    I have a really fast metabolism, I can eat several amounts of food daily and gain no weight what so ever.
    I only eat healthy foods because my body does not agree with any chemicals in any other foods. I also found some weight gainer drinks but i read the ingredients and most of them half different types of chemicals that I cannot have.
    My friends encourage me to go with the gym with them, but i don’t feel all that comfortable being the skinniest guy there, and watching my friends lift weights so easily which i cannot lift at all.
    So i was wondering if you have any advice on how i should start gaining muscle and how to work out each muscle.

    Thanks

    Reply to this comment
    • Admin says:
      May 2, 2010 at 11:51 pm

      Hi Alex

      I’d recommend the following to you, with your needs being so specialised:
      http://bit.ly/cXDAdI … Sean is top notch!

      There’s also a free muscle building course when you arrive at the site, just scroll down the page a bit.

      Make sure you check with your parents and your doctor before starting any new eating and exercise plan.

      Reply to this comment
  7. Aryan says:
    April 25, 2010 at 8:41 am

    Hi, My name is Aryan. I’m glad to found your website. I have few questions and I hope only you can help me. I’m 22 years old, 5.6″ and my weight is between 45-48 kg I can consider as skinny. So pls help me for gain mass and build attractive body. Pls send me details of my diet, who will come in my budget (because i am not rich man) and what should be workout for me? If you give me details in hindi than i will very happy. Thanking you in advance.

    Reply to this comment
  8. johnny says:
    April 28, 2010 at 4:05 pm

    Hey i am 16 years old, and very skinny. My parents bought me a bowflex to try to help me gain muscle, but i cant seem to gain any. If you can give me a great muscle gaining program specifically for the bowflex, that would be great, thanks.

    Reply to this comment
  9. Admin says:
    May 3, 2010 at 12:00 am

    First off, wow… that’s pretty cool that you’re parents bought you some gym equipment.

    Johnny, check out the sample program here – there’s a download pdf included in it:
    http://virtualfitnesstrainer.com/muscle-building/bodybuilding/defeat-your-skinny-genetics-the-1-1-skinny-guy-transformation-program/

    You could try substituting the exercises for the bowflex exercises.

    As I mentioned to Alex above, make sure you check with your parents and your doctor before starting any new eating and exercise plan.

    Reply to this comment
  10. Chica says:
    May 3, 2010 at 8:15 pm

    Hi.
    When I read the part “One of my female friends, who is undoubtedly one of the nicest people you could ever come across, is under constant pressure due to her over-slimness, not only from men, but especially from women. She has tried weight gain diets and programs and still struggles to gain weight. Folk have been known to make fun of her lack of curviness, or her skinny legs or her so called gaunt face. I have heard my friend say many times that she’d give anything to be “normal” I almost cried. that describes my life completely.
    Im 25, 1.65m and 42 kg and people always make fun of me for my lack of curves, and being a latina that’s especially painful because the ideal body for men in my country is like JLo’s. I really dont want a body like hers but I’d like to be at the beach without people making mean comments about me.
    Well, I wanted to thank you for all the advices. I can’t aford a gym or a nutricionist right now, but as soon as I can, I’ll give it another try.
    I’ll keep checking this page and Im goint to check the sample program you mention.
    Again, thank you.

    Reply to this comment
    • Admin says:
      May 3, 2010 at 11:12 pm

      Hi Chica, I’m making some inquiries at the moment in regards to an interview with a popular women’s fitness expert – he’s awesome at working with women and their body types and shapes. When it’s all set up I’ll put the url to it here amongst the comments.

      Ok? You take care and I’m glad to be able to help. In the meantime just remember you can make changes… you just need to know how. I’ll get the interview organised asap. Here’s a hug for you, Chica… “HUG” Regards, Mandy

      Reply to this comment
  11. Troubled says:
    May 11, 2010 at 11:19 pm

    Hi,

    i have a slender frame as such. just fat deposits have formed on the belly and its frustrating as i cant wear my fav clothes.. I gorge on cheese and butter a lot.. i never work out. Just want to tone my tummy n may be thighs and arms a bit without loosing weight. How do i go about ?

    Hope you will help me out !!

    Love

    Reply to this comment
  12. Desiree says:
    May 12, 2010 at 1:46 pm

    Hi Mandy
    I have been working out now for 7 weeks using a training program I ordered from an infomercial. Brazil Butt Lift. I am 5′11″ and I weigh 158. Sounds good but my legs are skinny and I have this inner tube around my waist. I have been working out any where from 5 to 6 days a week and anywhere from 30 to 60 minutes a day. I have cut my calories to 1500 a day. I encorporate fruits and vegetables, high fiber cereal, whey protein isolate shakes. I really am not seeing the results I would like to what could I be doing wrong? I am getting married in July on a beach, and just want nice shapely legs and a little flatter belly. When I started working out I was 151 pounds and now I’m 158, it’s really confusing and frustrating.

    Reply to this comment
  13. johnny says:
    May 23, 2010 at 6:54 pm

    hiiii……im 19 and 5′7. i only weigh 45kg…plz help me increasing my weight.plz try to avoid suppliments….just exercises….!!!!plz help

    Reply to this comment
  14. peter says:
    May 25, 2010 at 7:36 am

    hey.
    im 14, 5′4 and i weigh around 40 kilos. Im well underweight and im teased for being skinny. i havent really started puberty yet, but i still want to be a bit bigger. any help?

    Reply to this comment
  15. Troubled says:
    May 27, 2010 at 11:26 pm

    Hi Mandy,

    Thanks for the feedback :) I am a female ..around 5.2″ height and weighing 50 kgs. Just wanna tone up thighs and arms as well as reduce belly fat deposits…

    Reply to this comment
    • Admin says:
      May 28, 2010 at 6:30 am

      Cheers, thanks for getting back to me. I’m currently doing an interview with Joey Atlas (Fitness Guru) would you mind if I used your question in my interview with him? It’ll be published on VFT’s blog over the next couple of weeks.

      Reply to this comment
  16. Troubled says:
    May 30, 2010 at 2:33 am

    Sure !! No issues …

    Reply to this comment
  17. Skinnydude1989 says:
    June 6, 2010 at 4:17 am

    Yo, I’m 21 years old. Spend majority of my high school years working out but I’m still skinny as hell. I’ve tried for so long to gain weight and I just cant seem to get any bigger from where I am. I’m prob about 130-135lbs right now and 5′11.

    I have problems since I have a small stomach and I have a very fast metabolism, so I don’t think I could do so many meals a day. What would be the best supplement that is CHEAP, EFFECTIVE, PROMISING that I can incorporate with a home workout that consists of no-weight stuff. I cant go to the gym due to being poor and I cant afford fancy supplements because I’m poor.

    21yr old, 135lbs, 5ft 11in – So damn depressing being so fu*#ing skinny. If you have any suggestions, I would appreciate it.

    Reply to this comment
  18. vladdie says:
    June 30, 2010 at 11:13 am

    hey im 17 and id like to gain some weight but i dont know how to start… diet excersice rutine? help i wight 113 and i consider that skinny… my firnds have told me o start workiing out but i dont know whta part to work out with first or a special routine.. help!

    Reply to this comment
  19. TSkinny says:
    July 15, 2010 at 3:58 pm

    I would like to gain some weight. Does too much mxxxxxxxxxxn result in weight loss? (one a day)

    Reply to this comment
  20. Danny says:
    July 19, 2010 at 9:37 pm

    Dear Mandy,

    I am 26, 5.5 feet high and my weight is 130pound. Last year around August 2009 I tried weight gainer for more than 3 months and I did increased my weight from 123pound to 138 pound. I was happy with my gains but the problem is this weight gainer gives me some love handles around my belly.

    So, I stopped using the weight gainer product and decided to go for a high protein diet. This product that I am using gives me 18g of protein and total up is only 129 calories per serving. After taking this product I weight myself on the machine and found out that my body is burning more of my muscle than my fat. My body fat is still 13% and my muscle dropped from 50.9g to 49.5g. I only take that protein shake in the morning and in the evening.

    By the way, I eat 5 to 6 meals a day and I did a lot of compound exercises such as pushups, wide grip pullups, deadlift, squarts, and crunches. I usually lift weights on Tuesday, Thursday, and Sunday and of course 3 to 4 times (20min) of cardio a week.

    So, these are my questions… if my intake of calories is lower than required, does my body starts to cannibalize my muscle? Secondly, if I do not take enough carbs and fats, why it doesnt burn my body fat as energy but my muscle instead? Thirdly, should I sip in some healthy carbs and fats when I take that high protein shake? Lastly, how can I gain weight but at the same time maintain my 6 packed abs as I know that weight gainer will totally cover my abs….

    Thank you Mandy and hope that you can enlighten me on this.

    Reply to this comment
  21. Jacko says:
    August 16, 2010 at 9:58 pm

    What if we don’t have time for 7 meals a day because we have you know, a job..? I mean thats like a meal every 1 and half hours.

    Reply to this comment
    • Admin says:
      August 18, 2010 at 3:12 am

      Hi Jacko

      Aim for 6 meals per day if you’re really struggling time-wise. And if you have to make some of them “shakes” then do that too. I personally know guys and gals that consume 3 meals during the day and then 3 at night. Especially if they don’t go to bed til around 11pm. They just space the meals out starting from early evening eg… 6pm through to bed time. That’s half the meals done.

      They prepare most of their meals in advance and take them to work, so they’ve got something to cover lunch and a break meal. If you’ve already had your breakfast before work then that knocks the 6 meals on the head.

      You have to make it work for you. You can, Jacko, just plan it out and you’ll see how it falls into place.

      Reply to this comment

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