| Of all the fitness predicaments people have, this is | | | | energy. Small size cashew nuts, almond and raisins |
| the least common. How often does someone say | | | | have bundle of energy. From the milk Group, |
| they need to gain weight?Rarely.However, it is an | | | | consume more |
| issue that needs to be addressed for some | | | | milk, cheese, yogurt, cottage cheese, ice cream. |
| individuals.An 'ectomorphic' body type is someone | | | | From the grain group, consume more cereals, |
| who is (generally) tall, slender, with long fingers | | | | breads, rolls, pasta, muffins, pancakes, rice.Eat |
| and thin wrists. Such an individual has a tough time | | | | more protein.Protein is essential to the body, for |
| gaining weight, since his / her body tends to burn | | | | repair, to enable the immune system to function |
| energy at a rapid rate. A 'high metabolism' is | | | | and for recovery from illness. If you are |
| common, and these (lucky) individuals can literally | | | | recovering from illness, it is important to include |
| eat all they want without gaining an ounce. This | | | | adequate protein in your diet. Good vegetarian |
| can be partly attributed to genetics. Many | | | | sources of protein include: cereals, nuts & seeds, |
| non-nutritional factors can also contribute to low | | | | Soya products (Soya milk, tofu etc) and pulses. |
| body weight, such as stress or nervous tension. | | | | Milk, yoghurt, cheese, and eggs are also excellent |
| Some experts believe that emotional stability is an | | | | protein sources. Try to include a protein source at |
| important factor in weight gain, since this may | | | | each meal.Avoid Caffeine and Nicotine.Caffeine |
| allow the body to retain calories better.Being too | | | | and nicotine are stimulants that increase |
| skinny is not a good thing. Risks include slow | | | | metabolism. Try to minimize them, since this helps |
| recovery after illnesses and reduced immunity. | | | | your body to retain maximum nutritional value |
| Being underweight can also mean low endurance, | | | | from what you eat.Eat LateHaving snacks at |
| strength and in some cases lower self | | | | bedtime may help to gain weight, as long as it |
| esteem.Diet plays the most important role for a | | | | does not interfere with sleep. This allows your |
| 'hard gainer'. The energy density of foods is | | | | body to 'retain' those calories rather than burning |
| important factor to gain weight. Energy density | | | | them away. Exercise - more weight training, less |
| refers to the amount of energy or calories | | | | aerobic exercise. Lifting weights, under supervision, |
| compared to the weight of the food. For | | | | is an excellent way to gain muscle mass without |
| example, a macaroni and cheese is more energy | | | | burning excess calories. Cut down on |
| dense than a corresponding amount of | | | | cardiovascular (aerobic) exercise and focus on |
| white rice and potatoes.Here are some effective | | | | high intensity weight training. Ideally 2-3 sets of |
| tips for those looking to gain weight.Nutrition | | | | 6-8 repetitions results in hypertrophy (increased |
| tips.Eat more good-quality food.To gain weight, | | | | muscle mass). Importance of sleep. Sleep is |
| eat food with extremely high caloric value. Try to | | | | perhaps the most important component of weight |
| increase your food intake without consuming too | | | | gain. 6-8 hours of sleep is important everyday to |
| much fat and sugar. In other words, eat more | | | | gain weight and improve fitness. Less sleep will |
| protein, complex carbohydrates and foods rich in | | | | result in fatigue, and muscle wastage. During sleep, |
| vitamins and minerals. Fast food is not the | | | | the body recuperates and regenerates. This |
| solution!Eat regularly.Regular meals, especially | | | | means that all the food eaten during the day is |
| breakfast, are important if you find it difficult to | | | | assimilated and then distributed amongst the |
| gain weight. Taking your time with meals and | | | | various tissues of the body. New cells are |
| making sure you are relaxed is also important to | | | | generated, and old cells are destroyed. When the |
| ensure that your digestive system functions | | | | body has the right combination of high intensity |
| properly. Do not eat in a hurry or under stress. | | | | exercise, good nutrition and sufficient water |
| Enjoy food, chew it slowly and do not be | | | | intake, the muscles become fuller, larger and |
| distracted while eating. Eat at fixed times.Eat | | | | more well defined. This is the dream of anyone |
| more often.Eat five or more meals a day. Drink | | | | looking to gain weight.In summary, good nutrition, |
| plenty of fluids that supply calories like juices, | | | | rest, relaxation and regular exercise help in |
| protein shakes, and sports beverages. Eat starchy | | | | increasing body mass. Good luck !Nitin Chhoda is a |
| grains and vegetables, such as rice, oats, pasta | | | | professional fitness consultant with an MS in |
| and potatoes. Add yoghurt, sour cream, sauces | | | | Performance Enhancement and Injury Prevention |
| and dressings to plain foods and salads. Eat bread | | | | and a BS in Physical Therapy. Professionaly |
| with fatty spreads | | | | certified by the National Association of Sports |
| such as avocado, peanut butter and olive or | | | | Medicine as a Performance Enhancement Specialist |
| canola oil margarines. Try to eat more 'good fats' | | | | (PES), Nitin has over 8 years of experience |
| from nuts / olive oil as opposed to saturated fat | | | | training the general population, hospital patients and |
| from butter. Dry fruits are a great source of | | | | athletes. |