Teenage boys have fast metabolisms and high energy requirements due to their constantly growing body. Therefore, many teenage boys find weight gain to be a challenging process. Some teenage boys are underweight and need to gain weight in order to be healthy; others wish to bulk up to be more competitive in sports, such as football and wrestling. Regardless of what your weight gain goals are, gaining weight as a 16 year old teenage boy will require proper diet and exercise.
Consult your physician prior to embarking on a weight gain or exercise plan.
Determine how many calories your body requires to maintain its current weight. This can be accomplished by adding together your basal metabolic rate and calories burned in physical activity throughout the day, which can be determined with a variety of free online calculators.
Add 500 calories to the amount of calories required to maintain your body weight. The sum will be your calorie intake goal, which will result in a weight gain of approximately 1 pound per week.
Eat healthy, calorie-dense foods, as opposed to sugary foods with empty calories, to reach your caloric goal each day. Though a medium avocado and a 20-ounce soft drink contain approximately the same number of calories, the avocado is a healthier option and provides your body with the fats, fiber and protein it needs to be healthy and build muscle mass. Consult a dietitian if you are struggling with eating a healthy diet.
Perform strength training exercises at least one hour per day, three days per week. Focus on performing exercises with a high amount of weight and a low amount of repetitions, which is key to gaining muscle mass, says "Strength Training Academy."
- “Contemporary Nutrition”; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Basic Nutrition and Diet Therapy"; Staci Nix; 2005
- “Foundations of Nursing”; Lois White, Gena Duncan and Wendy Baumle; 2010
- "Strength Training Academy"; Frederic Delavier; 2010