Weight Gaining Workout Programs

Weight gaining workout programs are rarely talked about, simply because most individuals have the exact opposite problem! It's not very often that someone comes to me with a desire to gain weight.

Individuals who want to gain weight are in an intriguing, and rather enviable position from a physiology standpoint. An ‘ectomorphic’ body type is someone who is (generally) tall, slender, with long fingers and thin wrists. Such an individual has a tough time gaining weight, since his / her body tends to burn energy at a rapid rate. A weight gaining workout program, along with a diet plan is important, because a ‘high metabolism’ is common, and these (lucky) individuals can literally eat all they want without gaining weight.

If a person is underweight, there are some potential medical problems. Slow recovery after illnesses and possible nutritional deficiencies are possible if the body cannot absorb nutrients from food.

In addition to energy density, weight gaining workout programs should also include foods that are nutritionally dense, i.e high in vitamins and minerals. Nuts, fruits and vegetables fit the bill.

How to eat in weight gaining workout programs.

Increase your intake of energy dense foods.
To gain weight, eat food with extremely high caloric value. Try to increase your food intake without consuming too much fat and sugar. Regular meals, especially breakfast, are important if you find it difficult to gain weight. Taking your time with meals and making sure you are relaxed is also important to ensure that your digestive system functions properly.

Increase the frequency of eating.
3 meals a day are insufficient in weight gaining workout programs. Eat five or more meals a day. Drink plenty of fluids that supply calories like juices, protein shakes, and sports beverages. Eat starchy grains and vegetables, such as rice, oats, pasta and potatoes. Add yoghurt, sour cream, sauces and dressings to plain foods and salads. Eat bread with fatty spreads such as avocado, peanut butter and olive or canola oil margarines. Try to eat more ‘good fats’ from nuts / olive oil as opposed to saturated fat from butter. I personally prefer various types of nuts as an excellent source of energy. Cashews, almonds and raisins are loaded with energy. From the milk group, consume more milk, cheese, yogurt, cottage cheese, ice cream. From the grain group, consume more cereals, breads, rolls, pasta, muffins, pancakes, rice.

Increase the consumption of high quality protein sources.
Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. If you are recovering from illness, it is important to include adequate protein in your diet. Good vegetarian sources of protein include: cereals, nuts & seeds, soya products (soya milk, tofu etc) and pulses. Milk, yoghurt, cheese, and eggs are also excellent protein sources. Try to include a protein source at each meal.

Avoid caffeine and nicotine.
Caffeine and nicotine are stimulants that increase metabolism. Try to minimize them, since this helps your body to retain maximum nutritional value from what you eat.

Eat food later in the night, close to bedtime.
Having snacks, or even a full meal closer to bedtime will help to gain weight, as long as it does not interfere with sleep. This allows your body to ‘retain’ those calories rather than burning them away.

The right type of training – more weights, less time on the treadmill.
Lifting weights under supervision is an excellent way to gain muscle mass without burning excess calories. The key is high intensity and a shorter duration. 70-80 % intensity, 2-3 times a week works best in weight gaining workout programs.

In summary, many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Good nutrition, rest, relaxation and regular weight training is the key to success in weight gaining workout programs.