8 Easy Tips to Gain Weight for Females
In the medias never ending quest to make women feel terrible about their bodies, weight gain for women is often overlooked. There are plenty of women who want to put on weight for sports, health reasons, or just to achieve some curves and feel better about themselves. The problem is there aren’t many tips to gain weight for females out there. I already wrote on how to calculate your weight gain here, and it doesn’t just apply to men. In fact, all the advice I give can be adapted for women on my blogs. This blogs goal is to easily summarize, in one place, tips to gain weight for females (or males!).
1.) Calculate TDEE
First calculate your Total Daily Energy Expenditure (TDEE) here. This gives you the number of Calories you need to eat a day to not lose weight.
2.) Calculate Macros and Calories
Take that number and your current weight and put it in a macro calculator such as this one here. This will give you the number of calories you should be eating daily to bulk, cut, etc. At this point don’t worry about the macro-nutrients (Protein, Carbs, Fats), we will address this after you start gaining. This is one of the natural ways to gain weight.
3.) Add More Calories
Take the number and +300 calories to it. Take in the suggested amount of calories per day (more on workout days, less on rest days) for one week. If you don’t see a pound or more gained, add another +300. The key is to refining what will help you gain weight.
4.) Input Macros and Calories into Meal Planner
Plug those numbers into the EatThisMuch meal planner. For more advice on this program see my blog here or leave a comment. This program will become your bible! It is your diet for weight gain. Aim for 1 pound of healthy weight a week. Step on a scale every Monday morning at the same time to measure. If you don’t gain a pound add 300 calories to your daily diet.
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5.) Pick a workout
If you’re trying to gain mass you should focus on strength training, that means heavy weights with less reps and slow, controlled, movements. If just lifting weights and not doing cardio freaks you out, it’s fine to do cardio on days you aren’t working out. A 125-pound person burns 113.5 calories running 5 mph for 15 minutes. In addition, a 150-pound person uses 136 calories and a 175-pound person burns 154. Just ensure you eat healthy calories to make up the difference; half of an avocado will do it. Check out my workout review blog for good programs. Remember, just because it’s targeted to men doesn’t mean you can’t benefit from it, women are not restricted to elliptical machines and yoga.
6.) Discipline yourself
On of the best tips to gain weight for females I can offer is about disciplining yourself. It’s incredibly hard to create new positive life habits by trying too much too soon, especially when trying to gain weight. You should start small and build up your habits. For example, try and stick to EatThisMuch for 3 days the first week, then 5 the next. Try to make it to the gym twice a week for the first month then bump it up to three days. You’d be surprised how taking these baby steps to healthy habits will condition you and change your life. A pro tip is go the gym everyday at the same time, even if you don’t plan on working out. Sit in the steam room, drink coffee, read a newspaper; the goal is to internalize the habit so it becomes automatic.
7.) Get the right Supplements
No post about tips to gain weight for females would be complete without a review of wight gain supplements. I think supplements are great, but there’s a lot of bogus products that don’t really work. Below are the essentials I use to gain weight:
Even using a meal plan calculator, I usually skimp on my servings of vegetables because I don’t like buying food that perishes before I can fully utilize it. It contains over 70 ingredients, 25 billion probiotics, enzymes, fruits & vegetables, liver support, vitamins, trace minerals, skeletal support, and adaptogens. It also counts a majority of your daily allocation of fruits and vegetables. To be full transparent though, unless you’re hiding it in a smoothie or orange juice, it tastes like swamp water. I stopped using it due to a few recalls over people getting salmonella as well as not being able to determine if the stuff I was buying on Amazon.com is actually legit.
This stuff is AMAZING! Tastes way better than Green Vibrance and has higher quality control. It’s a superfood formula with 75 of the healthiest whole food sourced ingredients on the planet, with minerals, vitamins and antioxidants, and the only superfood supplement that contains the antioxidant equivalent of 12 servings of vegetables and fruits in a single scoop. It’s also more scientifically backed than Green Vibrance and has no GMOS’s, artificial ingredients, gluten, wheat, dairy, or corn, and no additional sugar. The big downside here is the price, however it makes me feel extremely healthy and you really can’t put a price on good health. Buy it from their site for the best deals and to avoid counterfeits.
I’ve tried so many Protein powders over the years, and the best one I found is actually one of the cheapest. It’s plant based, mixes well, tastes good (not overly sugary), and fits into my meal tracker super easily. I buy the Vanilla and Chocolate. They also sell it at Costco.
This is a huge cheat, and you shouldn’t use it long term, but if you feel like you’re going to by shy of your daily calories, or you hit a plateau, use this. It tastes delicious but it’s packed full of sugar, this is just a short term last resort.
I take this for recovery. Normally I don’t like these kind of things, but I get great results and seem to benefit from the workouts faster. It’s not necessary but will definitely cut down on the time it takes to reach your goals.
8.) Don’t Fall for Fitness myths
Another topic I haven’t gone into much is: don’t listen to the bro science myths of the fitness world. They were created by companies to sell products. Check out my post on common fitness myths.
I hope you enjoyed my Tips to Gain Weight for Females, please ask any comments below.