How do I Gain Weight at the Age of 16?

Teenagers often have very fast metabolisms, making gaining weight more difficult. Some teenagers may be underweight while other teenage athletes are trying to naturally bulk up to perform better in sports. For a 16-year-old to gain weight, proper diet and exercise programs must be implemented. Teenagers with a fast metabolism experience catabolism, which is burning the calories taken in, while anabolism stores calories, ideally building muscle not fat.

Things You'll Need

• Journal
• Weights
• Whey protein supplement
• Multi-vitamin

Show More

Instructions

• 1

  Keep a journal of your eating habits. Write down when you eat meals and snacks and what you ate. While a 16-year-old can often get away with eating a lot of junk food, start reducing the amount of empty calories found in candy and sugary soft drinks. Transition into snacks with complex carbohydrates and proteins such as meal replacement bars, nuts and organic peanut butter.

• 2

  Eat several small meals throughout the day, ideally never going more than three hours without eating something. This requires eating a healthy snack between classes and having complete meals every four to six hours.

• 3

  Start a weight-training program that incorporates using the large muscle groups. Begin with lighter weights and more reps until you develop more strength. Squats, shoulder presses and bench presses are good exercises to build broad muscles. Never work the same muscle region two days in a row so the area has time to recuperate and build more muscle.

• 4

  Sleep at least seven hours every night. This is when your body slows itself down for repairs and growth. Regularly restricting yourself from proper sleep will lead to possible injuries and illness.

• 5

  Take a whey protein supplement and a daily multi-vitamin. Whey protein is easily digested and helps build muscle without steroid use. Multi-vitamins ensure your body has the proper electrolyte balance to think and perform properly.