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Weight and muscle gain Listen Print

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Summary Read the full fact sheet consultation with and approved
Gaining lean body weight is a slow process that takes months and years by:
rather than days and weeks.
See your doctor before starting any weight-gain program.
To gain weight, you must eat more and stimulate muscle growth.
Don’t waste your time or money on powders, pills and products that claim to
increase muscle mass.

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Reasons for lack of weight gain
Some common reasons why a person may find it hard to gain weight include:
genetics
not eating enough
having a very physically active lifestyle or job
overexercising
Please note that some people are too thin because of a disability, eating
disorder, substance abuse, or serious medical condition – these conditions are
not addressed in this fact sheet.

Consult with your doctor before trying to

gain weight
Always see your doctor before you start any weight-gain program. Your doctor
can:
give you a check-up to rule out the possibility of an underlying medical condition that
may be causing your thinness, such as hyperthyroidism
suggest an appropriate weight goal for your height and build
assess your diet and physical activity levels
advise on diet, exercise and lifestyle changes that will encourage weight gain
refer you to other specialists, such as a dietitian, if necessary.

Eat more for weight gain – quality first,

quantity second
Being underweight usually occurs when energy (kilojoule) intake is less than the
energy used. In other words, you need to eat more in order to gain weight.
The secret to healthy weight gain is to make all your kilojoules as nutrient-rich
as possible. Consuming more empty-calorie foods like soft drinks and chips is
not a successful way to build muscle, strengthen bones or repair tissue after
surgery.
Suggestions include:
Use a kilojoule-counter book to calculate how many kilojoules you eat on an average
day. The amount may be smaller than you think.
Eat three good meals every day. Give yourself slightly larger serves if you can.
If you have a small appetite, eat five to six times a day. Drink fluids before and after
meals, but not with them. This helps leave more room for food.
Successful weight gain requires that you increase your daily intake of carbohydrates.
Avoid low carbohydrate diets.
Eating vast amounts of dietary protein won’t make your muscles grow faster and will
put unnecessary pressure on your body, especially your kidneys. Avoid high-protein
diets.
A healthy snack may include fruit, yoghurt, muffin, rice pudding, low-fat custard,
milkshake or liquid meal supplement.
Avoid high-fat junk foods. Instead, choose nutritious high-fat foods such as avocado or
nuts.
Top your usual foods with some concentrated calories, like grated cheese. Spread
peanut or almond butter on a wholegrain muffin.
Prepare hot oatmeal or other cereal with milk, not water. Add powdered milk, honey,
dried fruits or nuts after cooking.
Garnish salads with healthy oils such as olive oil, whole olives, avocados, nuts and
sunflower seeds.
Pump up soups, casseroles, mashed potatoes and liquid milk with one to two
tablespoons of dry milk powder.

Resistance training for muscle gain

Resistance training promotes muscle growth. Examples of resistance training
include the use of free weights, weight machines, your own body weight or
resistance bands. Suggestions include:
Train just two or three times per week to give your muscles time to recover. If you’re
tempted to train more often, remember that muscle growth occurs during recovery.
Choose compound exercises that work multiple major muscle groups, for example, the
squat and bench press.
Make your workouts short and intense rather than long and leisurely.
Don’t waste your time or money on powders, pills and products that claim to increase
muscle mass. These claims are not scientifically proven.
Seek professional advice. A gym instructor, personal trainer, exercise physiologist or
physiotherapist will help make sure you are doing each exercise correctly. Good advice
will increase your gains and reduce your risk of injury.

Lifestyle adjustments for weight gain

Suggestions include:
Be prepared to eat when you are not hungry.
Use a timer to remind yourself to eat every two hours.
Try to make your additional eating sessions as appealing as possible. For example,
stock the fridge and cupboard with snack foods you love.
Eat small serves of protein foods before and after each resistance training session to
help promote muscle growth.
Accept that an increase in food intake may cause bloating or gas.
Be prepared to gain some fat as well. It isn’t possible to increase muscle mass without
also increasing body fat.

Track your weight gain progress

Tracking your progress helps to boost motivation. Suggestions include:
Keep a diary to monitor your kilojoule intake and training schedule.
Be consistent. Weight gain requires that you increase your daily food intake every day.
It may help to write up meal plans.
Make sure your goals are realistic. For example, an increase of a few kilos may take a
year to achieve. Putting on lean body weight takes time, so don’t be disappointed with
small gains.
See your doctor regularly to assess your progress.

Where to get help

Your doctor
Dietitians Association of Australia Tel. 1800 812 942
ESSA Exercise & Sports Science Australia Tel. (07) 3862 4122
Physiotherapist
Qualified gym instructor
Qualified personal trainer

Things to remember
Gaining lean body weight is a slow process that takes months and years rather than
days and weeks.
See your doctor before starting any weight-gain program.
To gain weight, you must eat more and stimulate muscle growth.
Don’t waste your time or money on powders, pills and products that claim to increase
muscle mass.

References

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Related information From other websites

Australian Institute of Sport
Aerobics - preventing
injury Dietitians Australia
Aerobics injuries are usually ESSA Exercise & Sports Science
caused by trauma and overuse, Australia
but can be prevented by using the
right techniques and equipment.
Arthritis and exercise
Exercise can reduce some of the
symptoms of arthritis, and
improve joint mobility and
strength.
Asthma and exercise
Asthma triggered by exercise can
be prevented with medication and
by preparing for exercise and
physical activity.
Australian rules football -
preventing injury
Australian rules football is a
physical contact sport that often
results in injuries from tackling,
kicking, running and constant
competition for the ball.
Physical activity for
seniors – staying active
during summer (video)
Physical Activity and Fitness
Trainer - Sherri Bourne shares a
few easy and low-impact ways for
seniors to stay healthy over the
summer months.

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website.

Reviewed on: 30-06-2015

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