Fat has a bad reputation as being the leading cause of most health problems today. However, it's not always a bad thing when it comes to your health. Just like being obese is bad for your health, the underweight body can also result in numerous problems to further ruin your body.
To gain muscle for women, you need to be highly vigilant of what you eat and workout to ensure your body is using maximum muscle and healthy fats to get your desired body weight. To help make this journey effortless for you, here's a complete in-depth guide with expert tips and strategies women can use to gain muscles.
How to tell if you are underweight?
As a general rule, women are 2-3 times more likely to be common among girls than men. This is especially true if you're someone who is over 20 years and older. In fact, a study done on women indicated that being underweight can also result in an increased risk of infection, osteoporosis, and fertility problems.
However, being underweight comes with its own set of symptoms that can help you decide when it's the right time to take action. If you aren't sure whether you're underweight, here are few factors that can help you know if you are underweight.
You are struggling with health issues
There are a few health problems like eating disorders, Type 1 diabetes, thyroid and celiac diseases that can abnormally boost your metabolism and form gluten intolerance which can eventually prevent you from gaining a healthy weight.
Body Mass Index (BMI)
BMI is a tool that is used to estimate the total fat in your body. It considers your height and weight to find out the ideal body fat that you should have to maintain a healthy body.
In general, you are considered to be underweight if you have a BMI of 18.5 or less. If we talk about the weight, then the height of an average woman is 5'4", and if you weigh 10 pounds or less at this height, it's high time you took action and pay attention to your health before it gets worse than this. Conversely, a BMI of 25 is considered to be overweight and 30 to be obese.
For a more personalized answer, you can also help your doctor or nurse find out the ideal weight for your body.
If you are experiencing the following symptoms
- Dramatic hair loss
- Discomfort or pain in your joints
- Irregular menstrual periods
- Problems getting pregnant
- Prone to getting sick more frequently
- Poor growth for young girls
How to gain muscle fast for skinny women?
If you are thinking of gaining muscle, it's better to do it right. Indulging yourself in fast food and sodas is definitely not the path you want to take right now. The best way to gain weight is to increase muscles using the right healthy fats rather than unhealthier ones.
To ensure that your excess calories go to your muscles instead of building your fat, you need to stay rigorous with your workout.
It is never a bad idea to lift 2 to 4 times per week to get into your desired shape. However, always make sure you aren't sticking with the same routine since repetitive workouts reduce the performance over time. Therefore, try switching up your daily routine and keep increasing the intensity of the weights.
If you are completely out of shape or are new to exercise, go for a personal trainer that can make the whole process effortless for you. Besides the endurance benefits of cardio, it's probably best you limit cardio since this can further reduce yourself.
Create a workout schedule
This point is complementary to the one mentioned above. Regardless of whatever workout you choose to indulge in, always create a detailed schedule with the right workout duration, several sets, and the type of workout you want to do each day. Remember, the more realistic and detailed your schedule is, the more effective it will work.
You can also note down your off days to give you the motivation to work harder while you're actually working out. You don't necessarily have to do the same workouts each day for the entire week. Ideally, you alternate between two days of powerlifting and three days of CrossFit to ensure your body is getting the right variety of exercise while staying consistent with your workouts.
Go for Challenges
Challenges can be a great way to keep yourself motivated throughout the process. If you are a beginner or have lost your progress, start with a mild workout and gradually build the intensity to get safer growth.
Once you start to get stronger muscles, it also creates a huge impact on your mobility and makes you denser to eliminate your underweight problem. If you are struggling to hit the gym every day, it is recommended you go for challenges with your friends or virtual leaderboards to get the daily boost of ever-needed motivation.
Another great thing that many people do to stay consistent is to invest in some comfortable gym wear like the FIRM ABS that makes it effortless to carry out each workout. From highly stretchable leggings to fashionable hoodies, you need something to amp up your style at the gym.
Diet and gyming go hand in hand to give you the best results in the most efficient way possible. The idea here is to create a calorie surplus, which means eating more calories than burning each day.
To have healthy growth, aim for a 300-500 calorie surplus and 700-1,000 calories for faster results. You don't necessarily have to track all of your calories. Try doing it for a day and two to get a general idea of much more you should be eating each day to maintain that surplus.
Without a significant amount of protein in your daily diet, all the extra calories will end up being stored as excess fat rather than using it up for muscles. However, keep in mind that eating plenty of protein can keep you full for longer periods of time and reduces your appetite.
Therefore, you may need to force yourself to consume those extra calories. Some of the best sources of protein include;
- Lean meats like beef and pork
- Dairy products
If you have never paid attention to your oils before, one tablespoon of oil actually contains 100 calories which can easily allow you to consume your daily intake of calories. One of the healthiest oil options you can find is coconut oil. Some people also prefer to add a tablespoon of coconut oil to their smoothies as it barely affects the taste of your delicious drinks.
Additional Foods You Should Eat to Gain Weight for Skinny Women
- Grains: brown rice and oats
- Dried Fruits: raisins, prunes, and dates
- Fatty oils: Extra virgin olive oil and avocado
- Diary: full-fat yogurt, cream, and cheese
Besides that, try to avoid drinking water right before each meal. This can fill up your stomach and thus lose your appetite.
Always Binge on Healthy Snacks
When it comes to gaining weight for women, always make sure you're packed with snacks either inside your purse or at your desk at all times. By that, we mean healthy snacks for the most part. However, this does not mean you skip your meal and only depend on your snacks to keep you full.
The idea of snacks is to increase your daily 3 meals into 4 to 5 meals a day. Many women striving to gain muscle prefer to go for granola bars and protein biscuits that can keep their energy high and speed up the whole weight gain process.
All in all, weight gain, in general, depends on your ability to set a certain metabolic rate which makes it easier to use the right calories for fat storage as well as for muscle building. At the end of the day, remember gaining muscles is more like a marathon than a sprint. It takes tremendous time and effort to get your desired results. Therefore, the best way to start is to have the right mindset that regardless of how many months or perhaps years it takes to get you in your desired shape, you will not step back.
By incorporating these diet plans and exercises and a few lifestyle changes, you can instantly regulate your hormones like leptin to improve your overall mental health. However, if you are still uncertain about getting started in this journey, we would highly urge you to consult with a doctor who can help make a customized plan to achieve your ideal weight goal.
In this article, we looked at some underlying health issues that might be stopping you from gaining weight. So, if you think you're eating enough get your test results and see where you're lacking health-wise. All the best!