Top 5 Healthy Ways for Women to Gain Weight

woman wanting to gain weightWeight Loss Isn’t the Only Goal for Women

Although most of us are concerned with losing weight – specifically fat weight, there are some women out there that just can’t seem to gain healthy weight, no matter how hard they try.

Having a super fast metabolism can impede your ability to put on weight or even maintain it!  But with a little hard work it is possible to gain healthy weight, and by healthy weight I am referring to gaining lean mass, not putting on fat mass!

So how do you accomplish this, try these five simple ways to add some muscle and curves to your figure!

The Top 5 Ways for Women to Gain Healthy Weight

1.)  Increase Your Calories 

If you want to gain weight you need to start eating for the weight you want to be.  That means if you want to weigh 10 or 20 pounds more than you currently do, you need to eat for that weight not your current one.  A good rule of thumb is to eat about 15 to 20 times your number weight in pounds, for example if you weigh 100 pounds, you need to eat about 2000 calories every day.

2.)  Macronutrient Breakdown

What you eat is just as important as the amount of calories you are taking in.  For weight gain, your calories should be broken into about 30% protein, 50% carbs and 20% fats.

3.)  Change Your Body Composition

One key to gaining weight is to add more muscle to your frame and change your current body composition to have greater lean mass and less fat mass.  You don’t want to be skinny fat, so start lifting weights and stop doing so much cardio.  Muscle weighs more than fat and adds dimension and curves to your frame.

4.)  Workouts for Power and Strength

If you want to gain healthy weight the best way to do that is to add muscle to your frame by cycling between workouts that are designed for power, strength or muscle building.  Power and strength workouts will help build your foundation; perform 4 to 6 reps of 5 to 6 sets, while muscle building workouts should focus on reps between 8 to 12 reps of 3 to 4 sets.

5.)  Eat Calorie Dense Foods

If you want to add healthy weight, you need to eat foods that are energy rich and nutrient dense.  Complex carbohydrates like whole wheat pasta are loaded with fiber, while red meat is loaded in protein, iron and muscle building creatine.

Final Thoughts

So there you have it, the top 5 ways for women to gain healthy weight. By following these 5 simple tips you will put on lean mass in no time with great muscle tone, and a sculpted sexy figure.

Looking for more information on how you can gain healthy weight?

Check out The Kickstart Guide to Gaining Weight: How to Gain Weight the Healthy Way by Lynne Parcell

Author Profile: Lauren Jacobsen

Author's Website Lauren is a personal trainer with over 15 years of experience in health and fitness. She holds a degree in Biochemistry, is a part-time business woman, marketer, writer, coach, and figure competitor, with a passion for fashion, travel, and shopping!

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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