Here is an example of a meal plan to add more healthy foods to your diet: 

But if you’re an active teen girl, you could easily need up to 2,300 calories per day. Try to eat more fruits, nuts, peanut butter, avocados, sweet potatoes, oily fish. When it comes to your workouts, since you’re 16 and a dancer, you don’t need to do anything more than what you’re already doing. Feel free to add some weight training if you want: basic body weight exercises like push-ups or dips. 

Hi! I would not recommend protein shakes if you’re not training often enough. Protein shakes are good for muscle recovery as a pre- or post-workout snack but they should only be a supplement to your diet to compensate heavy workouts ; they shouldn’t replace real food. 

If you have a muffin top and tucked-away jiggle areas but look skinny, you may be ‘skinny-fat’: which means even if you’re slim you have too much body fat and too little muscle mass. You may want to try to build more muscle mass. Building muscle means regular strength training and clean eating (lots of protein -chicken, eggs, tuna, dairy- and vegetables).  

Concerning the workouts, performing multi-joints movements such as squats, lunges, step-ups, chin-ups and presses (with weights) is a good way for skinny people to build more muscle mass. 

Hi Amanda, 
You are underweight. Osteoporosis (a thinning of the bones) is common in women after menopause. Since you’re young, the form of osteoporosis you have is secondary osteoporosis resulting from predisposing medical problems but I honestly wouldn’t be surprised if your diet and lifestyle also play a role in the disease. You need to eat more. Eat more of everything. Fill your plate with whole grain pasta, nuts, chicken breast, yogurt, eggs, beans, lentils. 

Resistance training 3 times a week helps with osteoporosis because it strengthens muscle and builds bone. But you should discuss your exercise program with your doctor to avoid fractures. 

Hi Friddeeh,

With only 47kg for 167cm you are underweight. You can calculate your Body Mass Index here: www.whathealth.com/bmi/calculator.html

You should definitely incorporate more protein and more good carbs in your diet. Take a look at this post I wrote a while ago about gaining healthy weight (muscle mass).

Hi! Thanks for your encouraging message! Some of my followers probably think that you’re very lucky to have such a body type :) However, I can imagine that the downside of being naturally skinny is the straight and narrow appearance that your body may have as opposed to a more curvaceous, muscular feminine look that you may seek. Here are a few tips to gain ‘good’ weight (i.e. more muscle tissue):

- Eat more and more often. You should be eating something every 3 hours. Include protein (eggs, poultry, meat, fish, dairy) in every meal/snack as well as good fats (nuts, avocado) and good carbs (wholewheat breads and crackers, brown rice, fruits, vegetables). If I had your body type I’d go totally crazy for peanut butter (protein + good fats) and eat spoons & spoons straight out of the jar!

- If you find consuming a bigger volume of food difficult, protein supplements (protein powder and shakes) can help you get more protein.

- Eat before bed (cottage cheese, almonds, peanut butter) to prevent your body to tap into your muscle tissue during the night.

- Keep aerobic and other activities such as running, cross training etc. to a minimum and consider doing weight-lifting workouts. If you don’t have a gym membership or any equipment, basic moves such as push-ups, triceps dips, squats will do. Perform them slowly and with good form. Take your time to feel your muscles working. Take breaks between sets. There is no need for you to elevate your heart rate or go breathless. Keep your workout duration to max 30-45 min. If you exercise longer than 45 min, your body’ll be taping into your muscle for energy.

I hope this helps a bit!

xxx

Elise

Hi! 2 things are key to build up your glutes:

1- Heavy weight lifting: this is my favorite glute routine: fitnesstreats.tumblr.com/post/5514284517/pro-bikini-glute-workout. Go heavy so that you can only perform no more than 10 to 12 reps per set.

2- Protein, protein, protein: your body needs protein to build muscle mass. Our glutes are the biggest muscle in our body. Try to eat 6 servings of protein per day. Eat something every 2 to 3 hours. As a vegetarian you still have many protein options: eggs, Greek yogurt, whey protein powder, tofu, tempeh, seitan. Try to incorporate a source of protein in each of your snacks and meals.
If you’re not already taking a protein powder it would definitely be a good idea to start incorporating it into your daily diet and particularly right after your workouts.

I hope this helps a bit,

xxx Elise