PROPER WEIGHT GAIN:Not every person wants to lose weight.For some people,gaining weight is just as challenging as losing weight can be for others.Proper weight gain is accomplish in the same manner as proper weight loss,but instead of a negative caloric balance, the emphasis is on intelligently creating a positive energy balance.It would seem a positive caloric balance would be easily attained by simply eating high caloric food.Ideally how ever, weight gain should be from lean mass.Emphasizing a high caloric intake alone will likely increase fat mass and place you at a higher risk for unhealthy blood lipid profiles.Weight gain goals are often vanity or performance related.Healthy weight gain works on an incremental basis,inversely consistent with weight loss.If done aggressively,both yield consequential results.Diets emphasizing excess calorie reduction frequently cause lean mass loss,while diets with excess calorie consumption cause fat mass gain.to avoid both scenarios,controlled changes in the diet and the activities engaged in will allow for the proper tissue to be affected.Weight attempts should emphasize resistance training combined with prudent caloric additions to the diet.An addition of 150-300 kcal per day with a focus on protein should be sufficient to encourage lean mass gain in conjunction with the adaptions associated with physical activity.Some recommendations are more aggressive for persons who find it extremely difficult to gain weight.Adding 500-750 kcals above caloric expenditure may be warranted for very lean persons who struggle with adding mass.Body composition should be tracked along with caloric intake to identify variations associated with excess or insufficient intakes.Protein should represent the majority of the calories increased in the diet as long as the value stays below the 1.6-2.0 grams per kilogram of body weight upper limit.If additional calories are required,they should come from nutrient dense carbohydrates.High fat foods are not a good choice as they can lead to increased risk for negative blood lipids adjustments even throughout the day may also positively contribute to the weight gain goals.For people who find it difficult to eat frequently,meal supplements may aid in fulfilling the caloric requirements.I hope this advice will guide in your weight gain goal good luck.NSP/PT.
Posted on: Fri, 20 Sep 2013 01:04:29 +0000
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