In the 1940s, William H. Sheldon, Ph.D., M.D., roughly grouped all people into three distinct body types: ectomorph, mesomorph and endomorph. Metabolism is simply a way to quantify the amount of energy your body uses each day to regulate its organ systems and meet the demands of physical activity. For ectomorphs---people who are naturally thin with little body fat---a high metabolism can be a curse that prevents weight gain. To counter your natural physiology, you will need a carefully planned diet and exercise regimen.
Increased Calories
In some ways, gaining weight is a simple equation. You need to consume more calories than you burn every day if you want to have a total calorie surplus and gain weight. However, the American Dietetic Association points out that the quality of your calories can greatly influence how much lean muscle mass you gain, which should be your goal instead of fat gain. Add extra nutrient-rich calories to your diet by drinking more milk, eating peanut butter with whole-grain bread, garnishing salads with healthy oils or thickening soups with milk. Speak to a registered dietitian or nutrition expert to ensure that you are receiving a complete mix of carbohydrates, proteins, healthy fats and daily nutrients.
Strength Training
Though weight training may slightly increase your metabolism, it can still be a significant part of a weight gain program. According to certified strength training coach Joseph A. Chromiak, Ph.D., your strength training program should fit with your skill level, equipment available and weight training goals. As a general guideline, he notes that multiple-joint exercises like the squat and bench press are the best for muscle building.
Try to lift weights two or three times a week, with each session consisting of eight to 10 exercises and each muscle group in your body exercised once a week. Perform each exercise for two or three sets of five to 12 repetitions per set. For each exercise, lift between 65 and 85 percent of your one-repetition maximum. Contact a certified personal trainer or strength coach from a reputable organization, such as the American Council on Exercise or the National Strength and Conditioning Association, if you are unsure of how to design an effective muscle-building program.
Weight Gain Supplements
The health and fitness industry has many weight gain supplements that make big promises of muscle gain and hormone boosting in your body, but the ADA notes that if a claim sounds too good to be true you should not believe it. American Council on Exercise certified personal trainer Fabio Comana, M.A., M.S., states that some supplements, such as whey protein and creatine, have been scientifically proven to increase muscle mass gains when taken immediately before or after resistance training. However, you should only take these supplements under the guidance of a physician.
Know Your Limits
If you have a naturally high metabolism, you have to be realistic about how much weight you can gain through diet and exercise. Even with the most effective diet and exercise program, you may still find it difficult to add pounds of muscle quickly. Strictly adhere to your weight gain strategy and understand that your genetics do play an important role in how big you are able to become.
References
- University of Houston: The Three Somatotypes
- University of New Mexico: Controversies in Metabolism; Len Kravitz, Ph.D.
- National Strength and Conditioning Association; Strength Training and Muscle Building; Joseph A. Chromiak, PhD, CSCS
- University of Arizona Cooperative Extension: Weight Gain Tips for Athletes
- American Council on Exercise: The Latest Scoop -- Current Supplement Research Overview; Fabio Comana, M.A., M.S.
- American Dietetic Association: Healthy Weight Gain
Member Comments