Wanting to gain weight is a common desire

Wanting to gain weight is a common desire

Question:

Hello Clare,

I enjoy your column in The Jakarta Post -- informative and
very readable. If possible, may I have a few tips regarding a
diet and exercise regime for a male, 33 years, wishing to
increase his body weight.

Kind regards,

Andrew Patrick

Answer:

Dear Andrew,

A desire to gain weight or "beef up a bit" is more common than
most people realize. Thank you for your query which actually
prompted today's article. I hope that general information is
helpful, while this answer will try to give some detailed tips
specifically with you in mind.

Do you smoke? If so, stop. Nicotine increases metabolism in an
unhealthy way. Giving up will allow you to put on at least a kilo
in weight, perhaps two, without doing anything else.

Presuming you are of average height and reasonably active,
your normal daily calorie intake will be approximately 2500.
(For a woman, 2000). This allows your energy requirements to be
met and your body weight to remain the same. Being shorter or
thinner or less active than average, will obviously reduce your
calorie requirement.

So, by eating 3000 calories a day (about 500 more than your
present needs) plus working at extra strength-building exercises,
you will soon gain weight, increase strength and develop real
body satisfaction.

500 calories are not that much! As an example, an extra easy
snack would be one large slice of wholemeal bread and butter, one
large banana and one large glass of milk.

Alternatively, try 500 calories in liquid form as a healthy
shake. Take half a liter of cold soya milk, two very ripe
bananas, 30 grams of ground almonds and some freshly ground
nutmeg. Sweeten with honey if desired. Put all ingredients into a
liquidizer and blend until thick and frothy. Remember; always
pack in extra nutrition with those extra calories.

In weight training, your goal should be to have a program of
about eight different exercises that use all the various muscle
groups in your body. Aim at eventually completing three sets of
10 to 15 repetitions for each exercise. A repetition (one full
range of motion) refers to how many times an exercise is repeated
during one set.

This is not nearly as complicated as it sounds Andrew.
Although three sets of eight exercises seems like a lot, once you
get into the swing of things, it should only take about 30 or 40
minutes. Practice strength training three times every week and
don't forget to keep up some aerobic exercise as well!

With good food, eating extra calories, doing regular weight
training and having some perseverance, you will certainly gain
weight. As a bonus, you will also be fit, strong, healthy and
confident with your new body. Now that can't be bad! Good luck.
Clare E. Urwin