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For the thin person: Oil, pasta and avocado

Healthy fats for gaining weight

There is nothing unhealthy in being thin. If you eat healthy and are happy with your body, there is no reason to change your eating habits compared to how you eat today.

However, many thin people eat too much junk food, sweets, and fatty things since they don't gain weight from it anyway. If you are one of those people, you will do your body a great favor by eating less of those things and instead eat healthier and more nutritious foods.

If you want to gain weight this is yet another reason to change your diet, for the solution is not to drink cream. Instead you should eat healthy foods that are energy dense, which means that it contains a lot of calories per gram. #1 of those foods are fatty fish, vegetable oils and nuts. Oil has ten times the energy density as an energy dense banana. Look below how to get most possible healthy calories:

So many calories should come from:

Fats: 35-40%
Protein: 10-15%
Carbohydrates: 45-55% (of which 25 g fibers)

Revel in Healthy Fats

Fat contains a lot of calories and if you want a fuller figure or to gain weight it is perfect. Therefore, eat more of healthy fatty fish, vegetable oils, and nuts. The fatty substance makes your food extremely energy dense, so you will get a lot of calories without feeling stuffed. You can well cover 35-40% of your calorie need with fats without problem.

Be careful with Proteins

Proteins are very filling. If you are thin you shouldn't eat too much protein every day. But if you have started  to work out you should eat more proteins those days you work out to give your body fresh building blocks to create new muscle mass. The last meal before a work-out and the first meal after a work-out should contain a lot of meat, fish, poultry and milk proteins.

Calorie Rich Carbohydrates

As a thin person you shouldn't go for the usual recommendations of always choosing coarse greens and vegetables and whole meal products. They simply fills you up so much that you won't get enough calories. Therefore you can eat a lot of white bread, pasta and polished rice. It won't fill you up as easily, but still contains a whole lot of healthy vitamins and minerals. Juice is also good for you and won't fill you up. The skinnier you are, the more you should chose of poorly filling carbohydrates.

Eat something all the time
Want to gain weight badly? And you think it's difficult to eat large portions? If that is the case, divide the daily meals into several smaller meals. Simply eat as often as possible. Always have something to eat so you won't feel hungry. Many thin people aren't interested in food and will simply forget to eat between meals. Besides, if you don't eat that much at the meals it'll be harder for you to gain weight. Dark quality chocolate, avocado, juice, bread, milkchocolate drinks and dried fruit are good in between meal snacks for the thin person.



Good sources of healthy fats:

Fatty fish (salmon, herring and mackerel)
Vegetable oils (rape oil, olive oil, walnut oil)
Nuts (Brazil nuts, walnuts, hazelnuts, almonds and peanuts)



Foods with high energy density to Gain Weight:

A lot of white bread
Pasta
Polished rice (basmati and parboiled)
Juice (orange and apple)
More of carbohydrates that fills you up poorly

High energy between-meal snacks to gain weight:

Chocolate (dark with a lot of cocoa)
Avocado
Juice
White bread
Milk chocolate drinks
Dried fruit
Marmalade and jam
Fruit porridge and puddings with apple
Yoghurt with fruit

Before and after training:

A lot of meat, fish, bird and milk protein



Do not eat saturated fats (not good for anyone)

Chips don't contain good fat for example. Neither do hamburgers.

STOP
...if you eat a lot of cakes, cream, hamburgers and butter since you never gain weight anyway. Even if you won't gain weight from these fats the saturated fat will put a load on the circulation. You can certainly get arteriosclerosis (hardening of the arteries) even if you are thin.



Diet & Nutrition : How to Gain Weight



Gain Weight (lean muscle) (if you do work-out)

7 Healthy Habits Of Nutrition (if you do work-out)

Muscle Building Nutrition For Skinny Guys

Gaining & Losing Weight : How to Gain Weight With a Fast Metabolism

You don't need a Gym or Weights to get that cut lean muscle

Top 7 Exercises For Gaining Weight



You are thin and have a metabolism that works as on steroids

A thin person's biology

For the thin person it is rather difficult to become really muscular. As a thin person you have to work really hard to shape your body. In spite of a lesser muscle mass the thin person still often have a rather high metabolism. In particular, when the body's capacity to increase the burning of calories is naturally high. It results in that the calories of the food doesn't really stick to the body. A thin person's slender structure and long slim arms and legs strengthen its thin boyish looks.

A thin persons physical strengths

A thin person is made for sports that requires endurance and long-distance run and bicycling. However, these forms of exercises strengthen the thin person's thin slender look. If you want more curves or gain weight as a thin person, you should avoid such exercises.

A thin person's challenges

It is often difficult to gain weight as a thin person and you can feel that you are too lanky and not as feminine as you would want to be or, if you are a man, not as muscular as you would want to be.

A thin person's strategy for a harmonious body

Hard and steady exercise 3 x week
Devote yourself to endurance sports like running and biking 1-2 x week
Chose aerobics workouts like pump or body toning, instead of spinning
Eat foods that has high energy density that are built on healthy fats. Eat a lot of proteins the days you work-out, otherwise not.

Are you a thin person?

Then you probably look like this:

You are thin and slender - with long arms and legs and slender hips and shoulders.
Your skeletal structure is slender - you have for example very thin wrists and ankles.
Your muscles are also small and thin.
You have probably not a lot of body fat - even if you eat a lot.
If you gain weight you will get a small belly and bigger hips - but hardly a bigger bust.

Famous thin people: Michelle Pheiffer, Kate Moss, Cameron Diaz, Calista Flockhart, Ric Ocasek, David Bowie, Mick Jagger, Woody Allen, Dustin Hoffman, Robert Redford, etc.







8 best exercises for the thin person

I found these exercises in a magazine and the best thing, in my opinion, is that I do not have to go to the gym to do them. Besides - I may not feel like going to the gym anyway. I think I'm too thin, or I'm just too lazy. It is often also pricey at the gym and why pay when I can have it for free in my own home - right?

These exercises are perfect to do in your own home and are super for the thin person. They will  make your slender body fuller and give shape to the whole body:

1. Tummy: Inhale

Especially for: The horizontal abdominal muscle that goes around the waist. If it is slack your tummy will also become slack.

Starting position: Kneel on all four. Lower your shoulders towards the behind. Swayback as when you are standing up.

Movement: Tighten the pelvis and pull in your stomach. Keep the tension for 60 sec. Pause for 30 sec. and repeat the exercise 1-2 times more. Br careful not to arch your back when you pull in your stomach. To get best possible result from this exercise you should pull in your stomach as much as possible.

2. Stomach: Dip your toes

Especially for: The diagonal abdominal muscles which shapes the waist and the horizontal abs muscle.

Starting position: Lay on your back with your knees bent over your stomach. Place your hands behind your neck and pull in your stomach. Lift your head from the floor.

Movement: Dip alternately your right and left tip of the toe to the floor as close as possible to the behind. Do 3 x 20 repetitions.

Are stomach exercises good for a thin person? Yes. Stomach exercises are good for everybody - irrespective of body type. It will never make the stomach bigger but hold it in place and tightens the waist Do stomach exercises every other day

3. The behind: Pull the leg back

Especially for: The big seat muscle and the back of the thigh. Lifts your behind and makes it fit.

Starting position: You will need an elastic exercise band for this exercise: Stand on the middle of the elastic band with your feet a shoulder length apart when the elastic is slack. Hold both ends of the elastic band and place your hands towards your hips so that the elastic stretches. Pull in your stomach and lower your shoulders. Keep your eyes straight ahead.

Movement: Lift one foot from the floor and stretch the leg (with the elastic band) as far back as possible without swayback. Lower your foot and repeat the movement 15 times. Change to other leg. Do the movement 2 times in total with each leg.

4. Thighs & behind: Standing knee press

Especially for: For the front of the body, the inside and back of the thighs and the behind. Will make thighs fuller and lifts the behind.

Starting position: Stand with a towel between your knees. Pull in your stomach, put the weight on the heels and press the knees together

Movement: Bend the legs until the thigh is in a horizontal position and you can touch the floor with your fingertips. The upper body should be placed in front of the hip. Press at the same time the knees together hard. Stretch the legs to the starting position. Do 3 x 10 repetitions in total.

Are bottom exercises good for a thin person? These exercises are super good. Just work it! Do these exercise every other day.

5. Thighs: Leg lift on all four

Especially for: The back of the thigh, hips and back.

Starting position: Stand on all four. Pull in your stomach and increase the distance between head and shoulders. Stretch right leg backwards and bend your knee.

Movement: Lift the bent leg as high as possible while you continue to pull in the stomach. Lower your leg again. It is only the leg that should move. Do 2 x 10 repetitions with each leg.

Are thigh exercises good for a thin person? Super! It will shape and form thin legs. Just work it. Do them every other day for example.

6. Back, shoulders & chest. Push-ups

Especially for: Arms, chest and shoulders which will be strong and full.

Starting position: Stand on all four. Place your hands on the floor slightly wider than the width of your shoulders. Put the body weight on the arms. Pull in the stomach and lower the shoulders down towards your behind.

Movement: Bend elbows until your chest reaches the floor, stretch your arms again. The weight on the arms should be constant. Do 3 x 8-25 repetitions.

Are push-ups good for someone thin? Perfect! It shapes thin shoulders. Do this exercise every other day.

7. The Chest

Especially for: The upper part of the chest.

Starting position: Hold a dumbbell in each hand (alternatively a couple of heavy books). Lean towards a low bench or the pillows of your couch in a reclining position. Bend the knees and stretch your back. Pull in the stomach. Place your hands at the same height as the shoulders with the elbows bent. The elbows shall be pionted to the sides.

Movement: Stretch your arms straight up in the air until the elbows are almost completely stretched. Bend the elbows and pull back the hands to the starting position. Repeat the exercise 2-3 x 8-12 times.

8. Chest & back: Pull over

Especially for: Chest and back.

Starting position: Lay on your back on a bench or a couple of sofa pillows. Hold two dumbbells or similar in your hands. Hold them together over your head with your arms stretched. Pull in your stomach.

Movement: Move your stretched arms together behind your head towards the floor until the elbows are at the ears. Go back to the starting position. Do 2-3 x 10-25 repetitions.

Are upper body exercises good for you? Perfect for making a slender upper body fuller, to give shape to the whole body. Do them every other day.

Photo: John Bendtsen Text: Nutrition and Fitness Expert Martin Kreutzer; Journalist Mette Mollevang. Stylist and Make-up: Sisse Julin. I Form Magazine. Bonnier Publications Int. AS. Translation: Inger Nilsson

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