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Weight gain

3 questions
Q: Hi, I am 37yr old 5ft 6in in height and my body weight is 52kgs, Although that sounds like normal for my height,but I look very thin and there is hardly any fat on my face.my legs are also thin .Can you please recommend what should i do to gain some more weight esp on the ares just mentioned.Thanks - Sasha
A: Strength building exercise is something that you can do to help you build muscle mass and it will help you feel strong. We can’t change our body type but we can enhance the way we look and feel with physical activity that is designed for flexibility, endurance and strength. You can get further information on this when you click on “Assessing My Level of Physical Activity.” Also answer the questions under “Assessing My Eating Habits.” You will get some good feedback that will help you see how you can make improvements to your eating habits to be sure that you’re getting all the nutrients you need to keep healthy and strong. Also, choosing the right colour and style of clothes can help you feel better about your appearance and complement your body type. This is not my area of expertise but there are image consultants who could give you some excellent advice.

Lois Ferguson, RD


Q: I currently run 10-11 km 5 days a week and work a pretty physically intensive job, Walk maybe same amount, only 2 or 3 days a week, How many calories a day may I require? I am almost 50 and am finding wieght gain an issue, I know nutrition, and make healthy food choices. Any feedback? Is this normal? If so, it sucks! - moyaspilot
A: You are definitely committed to physical activity and are really taking good care of your fitness level. I know that you make healthy food choices, but let’s take a closer look and see if there are any adjustments that can be made to the types of foods or the amounts. Being aware of portion sizes and not eating more than makes you feel satisfied is a good guide. There is no need to count the calories that you are eating or burning through exercise. Instead focus on your healthy weight as a measure of how you are doing when it comes to your weight.

Have a look at “Assessing My Healthy Weight” and then answer the questions under “Assessing My Eating Habits.” You will get some personal feedback on what you’re eating and can make adjustments that will help you. Here’s a tip that will help you feel satisfied throughout the day. Be sure to include protein in your meals and snacks. For example, when you have an apple for a snack, also include a few nuts or a piece of cheese, or a glass of milk. The protein in the nuts, cheese and milk give you a “fullness factor” until your next meal or snack. Congratulate yourself for being so committed to living a healthy life and go easy on yourself.

Lois Ferguson, RD


Q: hey there i am 25 years old i stand 6 feet tall and my weight is a little 135 lbs. should i eat more or take some sort of vitamin and calories mix. i tried working out for a year and i only gaine 10lbs... is there an other way of gaining weight but still be healthy??? many thanks kevin - lacombe_kevin
A: Hi Kevin,

Patience and perseverance is really the only way to gain good muscle weight. To build muscle (lean) mass takes time but the good news is once it is there, it is much easier to maintain. What you are doing by working out is really the best way and in reality, if you gained 10 pounds out of 135, it is a 7% increase which is a major gain (all athletes would tell you).
You can stimulate muscle growth by focusing on exercises that use big muscle masses like squats, and chin ups, and target the resistance you put on the machines. In one particular set you can do between 8 and 12 repetitions (that is the range for hyperthrophy) so the weight, for example if you do squats, should be heavy enough for you not to be able to do a 13th rep, but at least 8, and then rest for 2-3 minutes. Then do a second and third set, then change muscle groups. Allow your body to recover from those workouts so you would work the same muscle group every third day (work one, rest two). You need to also make sure that you eat a proper diet (food from all four groups focusing on lean meat and fruits and vegetables).

For ultimate results, get an expert trainer to build a program for you and show you how to do the weight training exercises properly to maximize your workouts. Don't neglect to do some cardio workouts, even it they probably won't help you gain weight. You do not just want to be bigger, but to be healthy at the same time.
Gaining 10 pounds per year is a very good target.
Good luck,
Nathalie Lambert


 
This site is offered by the Registered Dietitians at Dairy Farmers of Canada, with a reminder that lots of movement and healthy eating habits that include milk products is the perfect recipe for staying in shape.
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