Wednesday, August 15, 2012

"Don't worry, you'll be skinny when you're dead." - Marissa A.

Read this before you read the rest of my post:


If you're skinny, like me, and you always have been, chances are you have a hard time gaining weight if you want to.

You've got a few things that prevent you from gaining weight:

1) A fast metabolism. The only way to get around this burn-everything-you-eat metabolism is to eat more than your system has the capacity to burn.

2) Higher percentage endurance muscle fiber vs strength muscle fiber. There are two big types of muscle fibers. One is really good at aerobic exercise (if you're me, you have a lot of this). The other is strength fiber. Increasing body mass requires you to avoid endurance training as much as possible, especially during the first three weeks. You must lift weights to increase your proportion of strength muscle fiber. Heavy weights.

3) Your body proportions make some exercises difficult to do, if not impossible, without injuring yourself. The standard overhead barbell press will hurt my back, for example. This is because I have long arms, a short torso, and really long legs. I have to hold the barbell a different way than Ah-nold does. Avoiding injury will help you stay on the weight-gaining bandwagon.

4) A lack of knowledge. Previously, you didn't know what the price really was to gain weight.


1) Eat 4000 calories a day, including lots of protein. Start by gradually increasing your food intake. Use a little protein powder and eat eggs (tofu protein is a good veg option but costs a lot more).

2) Stop aerobic exercise for the first three weeks. Thereafter do no more than 15 minutes 3 times a week.

3) If you don't already exercise regularly, prepare for strength training by doing stretch exercises for two weeks prior (20 min. 5 times a week). This will help prevent injury.

4) Strength train with compound exercises like pullups and very heavy weight. You shouldn't be able to do more than 5-10 reps for 3 sets. Train for an hour three or four times a week. No more. Every two weeks increase the weight you lift a little.

5) Every two weeks you should gain about five pounds. If you are gaining more than that, drop your daily caloric intake by 500 calories and check again in two weeks.

6) Once you've reached your weight goal, you can cut back on your strength training to 30 min 3 times a week. Gradually decrease your daily caloric intake by 500 calories every two weeks until your weight holds steady. Keep monitoring your weight every two weeks. You can begin significant endurance training again at this point.

When exercising, it is essential that you use proper form. An injury will drastically slow down or stop your progress. Get an exercise book (with pictures) to learn proper form.

Habit can be your friend in your weight-gaining efforts. Eat at the same time and exercise at the same time if at all possible. Exercising in the morning is better than at night.

Right now. Go buy some food: broccoli, peanut butter, rice, wheat cereal, eggs, and weight gainer. And, go check out an exercise book from the library.

We can do it! :)

Where do I get this information? Here

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