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How To Gain Weight And Increase Muscle Mass For Naturally Thin Skinny People

Updated on April 3, 2013

Naturally Thin

Lots of people want to be thinner but there is such as thing as being too thin. When I was younger people often made comments about me being too thin because I was naturally thin. If you are naturally thin you may want to put on some more weight to improve your looks, your strength and your health. However putting on more weight can be difficult. I did not want to be fat but I wanted to gain some weight. For a long time I remained really skinny. One day I changed some of my habits and my body changed.

I gained a lot of weight and consider myself lean and muscular rather than skinny. Now I look and feel healthier and stronger. I get more positive comments on my body and I am more confident. Another advantage is that I do not get cold as easily as I did when I was thin. If you want to be successful at gaining weight and looking better you can try what I did.

Difficult exercise
Difficult exercise | Source

Building Muscle Mass With Exercise

Exercising did not do much for me because I could not bulk up. My muscles did not seem to get any bigger after exercising. I still looked skinny and weak. Then I started going for long bike rides and increasing the distance I could bike. After a while I noticed my calf muscles were a lot bigger and they were really hard. It was easy to see and feel the difference. So I was not the only person that noticed.

The reason I was able to change my legs so much was because I exceeded my limits. I increased the distance I could bike and then I increased it again and again. My arm muscles gradually became bigger after spending a lot of time lifting weights and doing body weight exercises.

When I exercised I competed against myself. To make your muscles bigger you need to continue to do more. Intense cardio is good for lean hard muscle. Weightlifting is good for bigger muscles. I recommend doing both. You do not want to just go through the motions because it will not help you build muscle. The exercises should challenge you.

It is not about working out everyday and letting the exercise get easier.


If you want to gain weight you should be eating more. I eat a lot. Not only do a eat a lot for my size but I eat more than people that are significantly bigger than me. However I do not overeat. I eat because I am hungry and exercising makes me hungry.

Most of the food I eat is healthy. I just eat a wide variety of foods and try not to eat very much junk. When I eat I do not eat to gain weight. I eat to provide my body with the things it needs. You could try gaining weight by eating specific foods but I did not need to. I eat a lot of food but I do not save a lot of room for dessert. Eating a lot of junk food is not a good way to gain weight because it does not provide your body with the things it needs.


Even naturally skinny people can have some extra fat. While I am not considered overweight or fat I have been working at getting rid of some extra belly fat. You can lose the extra fat while gaining muscle. Eat when you are hungry and exercise a lot. At first you may lose weight because the fat weight often decreases faster than the muscle weight increases. After most of the extra fat is gone your body weight will increase as your muscle weight increases.

Biking long distances is a great way for me to lose weight or gain it because my muscle weight increases while the fat weight decreases. Most of the exercises that can cause you to gain weight can also cause you to lose it if you have extra fat. The fat that you are getting rid of will hide the fact that your muscles are getting bigger but this is temporary. Skinny people can be fatter than they appear to be. They may assume they do not have a lot of fat because they are skinny and it can make it seem like they are not getting bigger muscles.

Your Opinion Matters

Some people still consider me to be too skinny but I like being lean and strong. I don't want to have a lot of extra fat. If you think you are too skinny you can gain some weight. If you like your body the way it is then you don't need to gain weight to please other people. The most important thing is that you are healthy and you like your body.

Right now there are lots of overweight people. A healthy lean person stands out. Most of the people around you are probably trying to lose weight. Keep that in mind while you are trying to gain weight. I am not going to try to look like everyone else when I am healthier than most of the people I meet.


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    • mikejhca profile imageAUTHOR

      Michael H 

      3 years ago from Canada

      Always working out can prevent your muscles from getting bigger. Sometimes you need to exercise less. Exercise less and focus on improving every time. Negative training can help.

    • profile image

      Aditya Bala 

      4 years ago

      Can anyone suggest me, what should i eat according to my body structure? My height is around 180 CM and weight is only 128 pound around 58 or 59 KG. What should I do?

    • profile image


      4 years ago

      I am 5' 10" and weighed 134 pounds and a 31 inch waist. I started doing P90X and after my first time through I dropped to 120 pounds and a 29 inch waist. I am now (1 year later) on my 4rth time through P90X and am back to 130 pounds but still have a 29 inch waist so I assume I have put on 10 pounds of muscle in just over a year. Find something you like to do and that works out all areas of your body and keep at it. I am now liking my body more than I ever have. By the way I am 50 years old.

    • mikejhca profile imageAUTHOR

      Michael H 

      5 years ago from Canada

      Weak people should start with easy exercises and work at increasing their strength and endurance. To start you could do push ups on a set of stairs to make it easier, do step ups on a set of stairs or on a chair and go for walks.

    • profile image

      mohsin islam 

      5 years ago

      I am so weak my hole body is so thin no hips I am. So what I do?

    • Kiwi Max profile image

      Max Zvyagintsev 

      5 years ago from New Zealand

      Thanks for a good read Mike. This is exactly what I was looking for!

    • mikejhca profile imageAUTHOR

      Michael H 

      6 years ago from Canada

      It is certainly possible to increase your body weight and size at 22. I am a lot older than 22. You are at a good age for it. I think the age limit would be over 60.

    • profile image

      sadha nanda 

      6 years ago

      My age is 22 but i look very lean ,is it possible to increase my body at this age(is there any age limit).

    • mikejhca profile imageAUTHOR

      Michael H 

      6 years ago from Canada

      Between meals I eat fruit, crackers, yogurt and other foods that make good snacks. After supper I often eat dessert as a snack. I fill up on healthy food at supper and eat my dessert later. It is not like I eat to gain weight. I don't have a special diet. When I snack it is only because I am hungry.

    • Rich W2K profile image


      6 years ago from Gold Coast

      I am naturally skinny too yet continue to lose weight (I've lost 10kg in the last 18 months). I want to put an end to the weight loss so I have started exercising more to build muscle using some techniques from your other hubs. You said you eat a lot. What do you eat between meals?

    • profile image


      6 years ago

      This is great. I am a bit of a hard gainer myself and I find that getting the calories in is quite difficult at times.

    • jenbeach21 profile image


      6 years ago from Orlando, FL

      Very informative, thanks!


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