Exercise to gain weight
Health cannot be judged by one's body weight. It is the fat muscle ratio that tells if one is really as healthy as one looks. An average middle aged person will have up to 40% of body weight as fat. To be healthy one needs to decrease the fat percentage and increase the muscle mass, because muscles aid in weight loss by burning calories. The only way to build muscles is by working out.
Gaining weight takes a certain amount of dedication and motivation. And it is helpful to consult a doctor and a nutritionist on how best to put on weight. Get specific instructions on what the body needs to achieve in order to gain and maintain a healthy weight.
A properly designed diet and weight training program will help to gain weight and build muscle mass. Exercise is very important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. To maximize the weight lifting workout and to build muscle mass for weight gain, lift hard for a short, intense period of time and then take time to recover until the next workout.
Focus on big exercises such as squats, dead lifts, bent-over rows, chin-ups and bench press. These exercises focus on many muscle groups. They also focus on the muscles that are easiest to build up. One should also increase one's strength by adding a small amount of weight to each workout. If uncertain on what to do and how to do these exercises or to employ this technique of workout, one can get help from a professional trainer or experienced person at the gym. Don't be afraid to ask for help!
Gaining weight with exercise works best when the target is the larger muscles for growth. Push-ups are excellent for adding weight to the upper body. Lunges and squats work best for the thighs while standing heel raises are highly effective for building the calves, which works best on a step. Trying crunches for the abs, and pull ups (if a bar is available) works well for the arms and back. These exercises can be done at a health club, gym or at home with the proper equipments and knowledge.
Aerobic exercises such as running and stationary bicycling are better for fat loss. Excessive aerobic training like running and cycling will burn calories and without extra calories you will lose weight, not gain weight.
To gain muscle weight, your muscles need to grow and get larger. Muscles need high calorie fuel and exercise to grow. Without exercise, muscles cannot grow. Without fuel, exercise will burn calories, not build muscle. Remember though, that weight training raises your metabolic rate, so you will require more calories to maintain the weight gained through added muscle. A combination of proper diet and weight gain supplement will maximize healthy weight gain with added pounds of muscle.
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