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