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