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2004/10/07, 06:32 AM
I have a question for a friend. She wants to increase her body fat % which is currently 10%. I know from my perspective on here that to cut mine I do more cardio, increase my muscle & cut the calories etc. I know increasing protein intake helps gain muscle. The thing is she's a runner & has cut back her mileage from 70 miles a week to about 10 or 20 but still only 10% fat. Presume it's the muscle burning it up as soon as she eats it. Any tips on how she can still exercise & keep muscle but increase her body fat. She's at a loss as to how to increase it. Any tips I could pass on gratefully received as she doesn't want to lose her fitness or muscle really but needs to gain fat % for health reasons.
Fortyhall
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2004/10/07, 09:07 AM
I think that she should increase her fat and Carbohydrates. It should only be healthy types of fat. A good idea is to load up on the peanut butter! The stuff is very high in calories and fat and it's only healthy fat. Make sure the ingredients are only peanuts and perhaps salt. No hydronated oils. Those are the bad oils. Do a search on Fitbuddy about peanut butter you'll find out lots of good important facts about peanut butter
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2004/10/08, 12:44 AM
Eat more calories than you burn - if she's not gaining fat, she's simply not eating enough calories. Just stick to healthier foods for weight gain, since it's pretty easy to pack on fat with junk food. As said before, natural pb as well as many nuts and seeds are calorically dense, tasty, and easy to snack on to put on weight, plus very healthy (avoid cashews and honey roasted nuts since they're high in saturated fat or sugar.) Start drinking milk instead of water, or 2% instead of skim, etc.
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2004/10/11, 09:23 AM
the same as for a diet to lose weight, i would suggest the opposite action like;
1) increase usual calorie input by 200 per day for a week then add 200 more if no weight gain.
2)keep it up with carbs, pasta, rice, bread, veg, fruit.. 3) don't go crazy on sugars and sweet things as that could be a quick way but not all together a good way.
4) every body does have it's own metabolic rate, hers may be very high and so the quantity she would need to consume may look unrealistically high. less exercise days may need to be planned.
5) an example on people as individuals- i know if i eat 2800 calories a day i will stay the same weight but 3100+ and i'm putting on about a pound in a week- but to lose a pound i need to exercise and drop the calorie intake to about 1600 and honestly 1600 calories everyday looks very unrealistic to me so i am not managing it, 2200 feels like a normal to me but i get no change from that. 2 years ago to eat less than 4000 calories was hurting me and now to envisage that amount now is impossible, i just couldn't eat it! my body fat is about 19%, i want to drop to 14% then review it again. but i think that will be my level.
it's all about accepting little changes to improve an eating regime for her lifestyle. it can take years but it's permanent when it's lifestyle. look at me- i don't put it on, i maintain now and i do know my rules and can improve wih a bit of occassional high pressure on myself.
so for your friend, if she adds foods cleverly bit by bit, maintains a 3 or 2 day week exercise plan maximum. and then accepts this is a long haul regime to add the fat in a controlled and manageable fashion... there is no rush , just a moderation in everything in life.
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