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Written by Aaron Brigatti  
Saturday, 24 February 2007

Yes remarkably I am one of the lucky (or unlucky) chaps that can eat, eat, eat and don't seem to put many kilos on!

Now looking back at my family on my father's side, it's pretty obvious that its part of his genes, but having said that I don't think there is any harm looking for ways to add a few pounds on kilo's.

Well looking around the web, there's plenty to old wives tales to help one "add weight"...but I guess it goes back to the basics of exercise, eating well (diet) and life-style behaviours...funny that these were the same three-things on Yahoo's Health site indicated.

The site also indicated the following

"Eating three meals a day plus between-meal snacks on a regular basis will add the calories you need to gain weight, as well as the balance and variety you need in your diet. You don't necessarily need protein drinks or shakes to gain weight. But these can provide extra calories if you feel like you are eating all that you can.

If you are at a healthy weight but still would like to gain weight, strength training can help increase lean muscle mass and add weight. Strength training is also good for your overall health."

So two key direction is eating well and regularly and also weight training.


Maybe I need a more individualised dietary advice and plan on gaining weight, or via strength training program.  Who knows!?

Comments
8 Point Plan
Written by abrigatti on 2007-02-24 17:24:54

I think we can summarise what most nutristionists/dietitian and health trainers would indicate as the best course of action in 8 key point:

 
     
  • Eat nutritious foods that are high in calories. Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
  •  
  • Increase the caloric value of your meals. Add powdered milk to casseroles for added calories, add avocados and olives to sandwiches, add wheat germ to your cereal, add chopped meat to your pasta sauce, and so on.
  •  
  • Avoid skipping meals. Eat three meals a day and at least two snacks.
  •  
  • Increase your normal portion size. Take a second scoop of pasta, or add two bananas to your oatmeal.
  •  
  • Choose higher-calorie foods when given a choice. For example, corn is higher in calories than green beans.
  •  
  • Relax - excessive fidgeting and restlessness can burn up a lot of calories.
  •  
  • Add weight lifting to your exercise program. It helps build muscle mass.
  •  
  • Balance your caloric intake with the number of calories you're burning. You need to be taking in more than you use up, and you may need to ease up a little on your exercise program.
 


Maybe I need a more individualised dietary advice and plan on gaining weight, or via strength training program.  Who knows!?

 

Body Mass Index:
Another way to look at it, is via my href="http://www.phaster.com/unpretentious/bmi.html">Body Mass Index  
(BMI)
.

 
     
  • At 1.7 meters (67 inches) and
  •  
  • 50 kilos (8 stone (or 110 lbs))
  •  
  • This brings my BMI to 17.3 - which seemingly is  
    underweight
 

A sensible BMI is anything between 20 or 22 - actually known as being "most aesthetically attractive".  A BMI between 22 and 25 also is indicated as being "okay" too! 

 

Lets see whether I can set some personal goals during 2007 to add a few  
pounds around my body :)

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