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Question

11h ago

weight gain
How do I gain weight? I don't want to take protein supplements and I already eat good meals, but I can't seem to gain weight.
Answer 352 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

HI Saffaa

If you are not doing some training then you won't gain any worthwhile weight - you can eat double what you are, and the only thing that will happen is that you'll get fat, which is probably not what you are talking about when you say you want to gain weight. You need the training stimulus to be there so that the muscles will grow. The right diet helps, but most people in the western world aren't short of protein in the diet anyway (except vegetarians in some cases), and so weight gain should not really be a problem if the training is being done.

Now, with regards to training, you need to be doing resistance exercises using weights. If your aim were to build muscle, the following guidelines will help you:
• Perform 6-10 reps at a high intensity - use a weight that you could lift 12 to 15 times
• Perform 3-4 sets
• Rest 30-60 seconds between reps
• Train each muscle group at least once or twice a week
• Allow 48 hours rest between each muscle’s workout

If your aim were to tone muscle, the following guidelines will help you:
• Perform 10-15 reps but at a much lower intensity - use a weight that would allow you to lift the weight at least 25 times.
• Perform 4-6 sets
• Rest 30-60 seconds between reps
• Train each muscle group at least once or twice a week
• Allow 48 hours rest between each muscle’s workout

A really good website that you can go to to find out more about weight training is the following:
http://www.health24.co.za/specials/buc/buc.start.asp
It contains good advice, explanations and assistance with the different types of exercises for different body parts, and even programmes for different types of people. Well worth a look

Regards

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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