About 2 percent of adults are underweight, according to a 2004 report by the National Center for Health Statistics. If you're underweight or just want to add curves or muscles, you can gain weight with the right dietary changes and exercises. You may want to enlist a nutritionist and personal trainer to help you reach your weight gain goal.
Goal
Set a realistic goal. Aim for a gain of a half-pound to a pound a week or an extra 500 to 1,000 daily calories. If you gain weight more quickly, it will likely be fat, not muscle. Come up with a way to reward yourself for weight gain, such as a trip or a night out. Aim to take in about 1 g of protein per pound of body weight each day.
Exercise
Limit cardio exercise, which burns considerable calories and may lead to weight loss. Do two days of light jogging for cardiovascular fitness. Perform strength training exercises with heavy weights. Do eight to 15 repetitions for each set. Your sets should last between 40 and 70 seconds. Angela Corcoran, a personal trainer at Equinox Fitness in Manhattan, recommends "negative" training, in which you focus on lowering a barbell to your chest instead of bench-pressing it. Work out your muscle groups with equal intensity to ensure even muscle growth.
Diet
Eat more frequently throughout the day. Consume more calorie-dense foods, such as nuts, peanut butter, cheese, dried fruits and avocados. Add high-calorie foods to normal recipes. For instance, add cheese to casseroles or chicken to soups. Drink smoothies made with milk or juice. Avoid drinking lots of fluids with meals to prevent getting too full. Still focus on maintaining a healthy diet. Don't eat junk food such as chips and candy. Your diet should consist of whole grains, fruits and vegetables, low-fat dairy products, lean protein sources and nuts and seeds.
Protein Shakes
Prepare a protein shake with a ratio of about 2 g of carbs for every 1 g of protein, and sip that while you're working out. After you exercise, finish your drink or mix a new shake and drink it quickly. Whole foods are not the post workout option because they take too long to digest, according to "Men's Health."
Member Comments