Increasing body mass is not hard for some people, while others find it challenging. There are a number of reasons why you might have less body mass than you desire, including a high metabolism, genetics, a growth spurt, an unhealthy diet or an insufficient diet. If you want to increase your body mass, there are healthy ways you can achieve this goal.
Strength Training
Strength-training exercises can help you build muscle, and the additional muscle will increase your body mass. Lifting weights and doing muscle-building exercises will push your muscles to lift more than they are used to.
Georgia State University Department of Kinesiology and Health says that to remain healthy, you must begin your strength training by lifting lighter weights for the normal 8 to 12 repetitions and work up to more intense strength training using heavier weights. Also, your muscles must have a day or two of rest between workouts to rebuild, notes Georgia State University.
Doing at least 20 minutes of strength-training exercises at least three times every week will result in an increase in strength, notes MayoClinic.com. Building your muscle mass also will help reduce your fat and protect your bones and organs.
Snack on Proteins
According to the website Kids Health, proteins contain four calories per gram. Snacking on proteins can help increase your mass. Extra protein is needed for fuel during endurance exercises and extra protein is needed to repair injuries to muscle fibers that were sustained during muscle-building exercises, reports Montana State University-Bozeman Sports Nutrition. High-protein snack options include nuts, peanut butter, egg whites and low-fat cheese.
Nuts and peanut butter are also high in calories and healthy, unsaturated fats. These added nutrients will add to your body mass, because they will cause weight gain. In people who are overweight, added weight gain can be unhealthy, but if you are underweight these proteins can be a healthy option.
Drink Smoothies
Make smoothies that are rich in ingredients such as peanut butter, whey or whole milk to help increase your body mass. When using whole milk in your smoothies, do so rarely because it contains high amounts of saturated fat and cholesterol, which can increase your risk of heart disease. Using an assortment of fruits in your smoothie can increase your vitamin, mineral and fiber intake, which can promote overall health.
Adding smoothies as a snack throughout your day can help you consume the necessary calories to gain body mass if you are under weight.
Add Servings of Whole Grains
Increase the amount of whole grains that you eat. According to the Harvard School of Public Health, whole grains pack an assortment of healthy nutrients such as fiber, antioxidants, phytoestrogens, magnesium, selenium, copper and manganese. The combination of these nutrients can lower your risk of heart disease, some forms of cancer and diabetes.
Add one or two servings of whole grains with every meal to increase your body mass. This will add calories to your diet, which will result in weight gain. Also, whole grains generally provide a considerable amount of protein. According to the Exercise Goals website, quality muscle-building foods contain both a considerable amount of carbohydrates and proteins. Also, the additional health benefits of whole grains make them a healthier alternative to white breads and white pastas, which are made from refined grains. Consume whole grains such as whole-grain pasta, oatmeal, whole grain bread and brown rice.
References
- Georgia State University: "The Exercise and Physical Fitness Page"
- Harvard School of Public Health: "Health Gains from Whole Grains"
- The Mayo Clinic: "Strength Training: Get Stronger, Leaner, Healthier"
- Kids Health: Learning About Calories
- Montana State University-Bozeman: Sports Nutrition: Fuel Movement & Sport
- Exercise Goals: Best Muscle Building Foods
Member Comments