For certain individuals, gaining weight can be a real struggle. Although media focus is largely placed upon obesity, being under weight can also cause health problems for many people.
Genetics play a role in physical build, and it is important to be aware of your body type to set achievable goals.
There are three body types:
Ectomorph (Slim and predisposed to not gaining fat)
Mesomorph (medium, athletic build)
Endomorph (large and predisposed to gaining fat)
For example, someone who is naturally tall and thin may find it much harder to gain weight than someone who has lost a lot of weight due to illness, or has an endomorph body type.
Essentially, to gain weight you need to regularly consume more calories than your body uses each day through activity and Resting Metabolic Rate (RMR).
It is helpful to set a target to work towards. A good rate of weight gain is about 1kg per month.
For that you’ll need an extra 350kcal per day and this is best achieved as part of a healthy, balanced diet. For example, 350kcal could be obtained from approximately 300g of cottage cheese or 4 slices of brown bread.
Body Mass Index, or BMI, is a measure that most people can use to check if their weight is healthy for their height.
This will ultimately let you know if you are over weight, under weight or a healthy weight.
For most adults, a BMI of between 18.5 and 24.9 is ideal. If your BMI is below 18.5, you may need to consider gaining weight.
Knowing the recommended dietary allowance (RDA) of each nutrient will help to ensure that too much or too little is not being consume of a particular nutrient.
To further assist in making sure we consume the correct amounts of each food group, there is the eatwell plate. This does not show correct amounts of specific nutrients, rather it gives an overview of the correct ratios of foods we should be eating.
To allow your body to absorb and use all the calories you ingest, you must reduce your meal size, but increase the frequency of your meals. Dividing your calories in to smaller, more frequent portions allows the nutrients to be absorbed and utilised more efficiently.
The ideal meal frequency for gaining weight would be to eat around six small meals spread out evenly throughout the day. This ensures that your body always has nutrients at hand for growth.
Although exercise burns calories, it’s important to include some form of activity five days a week and combine this with some resistance training. High intensity weight training will help to build muscle and create a healthy, toned physique.
This is to ensure your bones are kept strong and your muscles toned resulting in growth that is proportionate and aesthetically pleasing.
How you choose to gain weight will dictate how successful you are, and with proper nutrition and exercise anybody can achieve healthy and sustainable weight gain.
Alpha Genics' main objective isn't to sell supplements (surprised?). It's actually to support our customers in achieving their goals and help improve their health.
Now, we cant realistically achieve this just by selling you our weight gain stack (although it helps!). Instead, we supply advice on aspects that underpin healthy weight and general health.
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