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How to Get in Shape & Gain Some Weight

Jun 14, 2011 | By Diane Lynn
How to Get in Shape & Gain Some Weight
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Even people with a normal body mass index may have too much body fat due to a sedentary lifestyle and poor food choices, according to a 2008 article in the "Nutrition Journal." If you are underweight or would like to gain some weight, building lean muscle mass, getting stronger aerobically and eating more can help you gain weight and get in shape at the same time. Concentrate on slow steady weight gain, as putting on pounds too quickly is often indicative of gaining more fat than muscle.

Get in Shape

Step 1

Improve your aerobic and cardiovascular function to performing a minimum of 2 1/2 hours of some type of aerobic exercise each week. To get in shape faster, increase the time to five hours, as recommended by the Centers for Disease Control and Prevention. Choose from using a cardiovascular exercise machine, performing dance aerobics, walking or running outdoors, swimming, cycling or rowing.

Step 2

Increase the intensity level and rate of aerobic development by adding periods of interval training into your workout at least once a week. Use your watch to break up your workout into small segments. Warm up for 5 minutes, perform at your regular pace for 5 minutes, then begin alternating 1 minute of fast-paced exercise with 3 minutes of regular pace. Continue the intervals for a total of 10 to 15 minutes.

Step 3

Lift weights, perform body weight exercises and use strength-building machines at a gym or resistance cables to increase the the percentage of lean muscle mass in your body. Schedule weight-training sessions about three times a week. Focus on upper body workouts one session, lower body the next and total body workouts the third. Perform abdominal toning exercises each session.

Gain Weight

Step 1

Eat more calories than you are accustomed to in order to both gain weight and offset the number of calories you are burning during your workouts. If you are burning 500 calories a day through exercise, eat about 1,000 calories more per day to enable you to gain about 1 lb. per week.

Step 2

Choose higher calorie foods which still offer great nutritional benefits rather than eating more calories from junk food such as fast food, pastries, chips and cookies. Eat full-fat yogurt and cheeses for snacks, add more dressing to your salads, keep a small amount of skin on poultry and include higher calorie fruits, such as avocados, in your diet.

Step 3

Eat larger portions at each meal to increase the number of calories you consume. An additional cup of egg noodle pasta contains 213 calories, making it easy for you to eat more food without feeling too full. Have 6 oz. of meat rather than 4 oz., eat an extra whole-wheat roll for dinner and have 1 cup of ice cream or sherbert for dessert. (see Reference 4 and 5)

Tips and Warnings

  • Track your calories using a calorie counter on a regular basis. Consult a nutritionist to outline a healthy, weight-gain eating plan. Drink a fruit smoothie with 2 percent milk and fresh berries as an evening snack.
  • Avoid bodybuilding or other over-the-counter weight gain supplements. Consult your doctor if you are unable to gain weight naturally.

References

Article reviewed by Jenna Marie Last updated on: Jun 14, 2011

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