Serves: 5
Invariably, at the end of my seminars, someone will ask me what to do to gain weight, or to muscle-up a bit. This is what I say:
1. Follow the Lean & Free menus, increasing your fat intake (from good fats) to 20-30% by eating more fish, nuts, seeds, avocados, and olives--all high in good cholesterol-fighting fat.
2. Monday, Wednesday, and Friday, do 20 minutes of gentle, yet vigorous aerobic exercise to strengthen your heart, lungs, and immune system and to increase muscle tissue. Tuesday, Thursday, and Saturday do 20 minutes of gentle body-lifting or weight-lifting exercises (work with a professional). Work gradually up to heavier weights and fewer repetitions. This can encourage your muscles to harden and your body to "bulk up" with beautiful, lean muscle.
3. Retire and rise early, getting seven to eight hours of sleep nightly, to maximize growth and repair of muscle tissue.
4. Remember to drink plenty of good, pure water.
5. Avoid foods that are high in sugar. Sugar seems to encourage bodies that are highly resistant to fat-loss to increase fat stores. Ironically, it seems to do just the opposite to bodies that are highly resistant to weight gain. They lose even more weight. Optimum health is followed by the ideal percentage of body fat whether that percentage needs to increase or decrease.
These five guidelines can help you bulk up in a healthy manner while you continue to share meals with the rest of your family. Simply add more cheese, nuts, seeds, avocados, and olives next time you have a salad or potato bar. And appreciate that wonderful, healthy body you are maintaining and enjoying for life!
This Weight Gain as a Goal recipe is from the Cook'n Lite & Healthy Cookbook. Download this Cookbook today.
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