Ask The Experts
What is the best way to gain weight?
Terry Larson: "I would like to boost my overall fitness and health levels and gain some weight; to do this I intend to work out using, in particular, the rowing machine and weights. To supplement this I also want to start a high-energy diet or use weight-gain formula as I have always struggled to put on weight. I am 33, 5'9" and weigh ten stone and would be grateful for any advice on the exercise and nutrition strategy I have planned."
Terry O'Neill: When you say you want to gain weight you mean you want to increase your lean muscle mass. Muscle is body protein so a high protein diet associated with the correct training regime could lead to an increase in lean muscle mass. Increasing your protein intake via supplements rather than a wholesale change in your diet would be a better system as you would not need to increase your protein intake that much above normal recommended levels. Always follow the instructions associated with the product.
The type of training you would need is training that increases the cross sectional area of the muscle fibres (hypertrophy). This is best done with weights, training in the 85-90% of one repetition maximum and repetitions of between 8-12. This type of training together with training on the rowing machine will bring about the improvement in your general health and fitness that you seek. The only caveat to this is that you may be of a certain body type that finds it difficult to increase your muscle mass. The good thing is that people with this type of build do not get fat either.
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