Gaining the Right Weight

If only it were true for all of us: some people have trouble gaining weight. Their metabolism runs high because of an enhanced biochemical process called thermogenesis, the body’s ability to burn calories at an accelerated rate.

The best way around this problem is to gain weight by stimulating muscles to grow larger and stronger. That happens only when physical exercise is sufficient to overload and stress the muscles, within tolerable limits, so they adapt and grow. Because muscles adapt quickly to exercise, adjusting to a workout routine in as few as six exercise sessions, our exercise program must continually evolve. Weight-bearing or progressive-resistance training allows the body to improve its capacity to exercise by constantly forcing it to adapt to the stress of increased physical effort.

Start With Healthy Habits

Get sufficient sleep to allow release of the body’s natural growth hormone, responsible for building muscle mass in conjunction with testosterone.

Lay off the booze to prevent a rise in the muscle-wasting stress hormone cortisol. One night of drinking can raise cortisol - and lower the muscle-building hormone testosterone - for 24 hours.

Eat every 2-1/2 to 3 hours for a total of 5 or 6 meals each day. Each meal should contain adequate protein from eggs, whey, beef, chicken, game meats, fish, cheese, and plain yogurt. Research published in the International Journal of Sports Nutrition indicates that people who exercise regularly should consume at least 0.8 grams of protein per pound (or 1.6 g per kg) of body weight.

Add Supplements

Properly processed high alpha whey isolates contain some of nature’s most bio-available sources of amino acids for continual muscle repair. Choose 100-per-cent high alpha-lactalbumin (greater than 20 per cent) whey protein isolates and consume two or three shakes a day, immediately after exercise and before bed. Add fresh whole fruit, crushed nuts or seeds, and 1 Tbsp (15 ml) unpasteurized dark honey, which contains the most antioxidants.

L-Glutamine, an essential amino acid found in high concentrations within muscle, has been shown to speed muscle growth by reducing protein breakdown. Try 2 to 5 grams before and after training and before bed.

Cold-water, molecularly distilled fish oils may help people increase lean body mass according to new research presented in the journal Gut in 2003.

All weight is not created equal. Why resort to gaining pure fat when you can use the program outlined here to add dense muscle mass to your body in the least amount of time. Start now and you may be able to strut your new physique on the beach this summer.