Our expert says:
Gaining weight is just as problematic as trying to lose it. Basically individuals who struggle to gain weight do not ingest sufficient energy for the high demands of their Basic metabolic rate and/or physical activity. DietDoc from this site has written some articles on this subject. For basic information click on 'Diet' at the top of this page and then on 'Diet Basics' and 'Weight gaining' and read the articles. Companies like Fresenius Kabi and Nestle, among others, make meal replacement supplements which you can buy at any chemist.
Phone Fresenius on (011) 545-0000, or the Nestle Consumer Services at 0860 09 6789 and ask about Nutritional Supplements to boost your energy intake. Basically you need to eat more food either by gradually increasing how much you eat at each meal, or by taking supplements IN ADDITION to your regular meals (not to replace meals), or by having more snacks between meals. If you use a meal supplement such as Fresubin, with or without fibre, at the rate of 200 ml 3x a day, then you should gain 1 kg per week.
Then finally, keep in mind that you must train properly to increase mass, and eating well is not enough on its own.
If your aim were to build muscle, the following guidelines will help you:
â€¢ Perform 6-10 reps at a high intensity - use a weight that you could lift 12 to 15 times
â€¢ Perform 3-4 sets
â€¢ Rest 30-60 seconds between reps
â€¢ Train each muscle group at least once or twice a week
â€¢ Allow 48 hours rest between each muscleâ€™s workout
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