In a world dominated by weight loss advice, it’s time we turn our attention to the other side of the scale—gaining weight. For naturally skinny individuals, the struggle is real. No matter how much they eat or how hard they try, putting on even a single ounce of mass seems impossible.
To make matters worse, the internet is flooded with claims—often from supposed fitness gurus—that skinny people are genetically incapable of gaining weight. Let’s set the record straight: that claim is false.
Yes, genetics do play a role in body type and metabolism. But unless a person is dealing with a specific medical condition, anyone can gain weight and build muscle. It all comes down to two core principles: eating enough food and following a proper workout plan.
The Truth About Calories and Weight Gain
You may be thinking, “I’ve already tried eating more and exercising, but nothing works.” But that’s no different from someone struggling to lose weight saying they’ve tried every diet without results. The truth is, nobody can escape the law of thermodynamics—energy cannot be created or destroyed; it only changes form.
When it comes to gaining weight, you must consume more calories than you burn. While it’s true that not all calories are created equal, all three macronutrients—proteins, carbohydrates, and fats—provide energy. If you eat more than your body needs, it stores the excess, leading to weight gain.
Gradual Progress Wins the Race
You’ve probably heard the advice to “just eat more.” Some even suggest doubling your current food intake. But that kind of drastic change can backfire. Your body is used to a certain eating pattern, and sudden changes can be hard to sustain.
Instead, aim for gradual increases in your food intake. If you normally eat a sandwich with three slices of turkey, try four next time. Drinking half a glass of milk in the morning? Bump it up to three-quarters. These small tweaks—adding 100 to 200 extra calories a day—add up over time. As your appetite adapts, you can increase this further.
Choose Nutrient-Dense Foods
While any extra calories will technically lead to weight gain, quality matters. Aim for calorie-rich and nutrient-dense foods like fruits, nuts, oats, and whole grains. If your goal is to build muscle, increase your protein intake to about 1 to 1.5 grams per pound of body weight. Include healthy fats, especially those rich in omega-3, and consume a higher amount of carbohydrates—but not to the point of triggering insulin resistance or other health issues.
Supplements: A Last Resort
If you’re really struggling, supplements can help, but choose wisely. Many mass gainers are just loaded with sugar. Instead, look for ones that are high in protein and healthy fats.
Training for Gains
Eating alone isn’t enough. You’ll need a consistent workout plan focused on progressive overload—gradually increasing the weight or resistance in your exercises over time. Whether you’re lifting weights or doing calisthenics, aim for high volume training with moderate to heavy weights.
Limit activities that burn excess calories, such as long cardio sessions or even overly active household chores. As minor as they seem, these can sabotage your calorie surplus.
Final Thoughts
Ultimately, the advice here aligns with basic bulking principles. The difference is that naturally skinny individuals must be more disciplined and consistent than the average person.
If you’re serious about gaining weight, understand that it is possible. It just requires the right strategy and commitment. Gradually increase your calorie intake, choose the right foods, train effectively, and you’ll see the results.
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