BASIC TRAINING.

Byline: Jeanette Jenkins 

Q: Everyone seems to want to lose weight, but what are the secrets to gaining weight. I went to a dietitian, and she just told me to increase my calories by 500 per day, such as a milkshake from McDonald's or two Ensure Plus or Boost drinks per day. My metabolism is not high. So what am I to do? What are calorie-dense foods?

I don't want to just eat junk and get fat, but I want to gain weight and build muscle and tone. Do you have any exercises that will really tone and sculpt me but not burn off the little weight that I have? Do you recommend any supplements?

-- Nik Harper, Los Angeles 

A: First of all why do you want to gain weight? Is it for aesthetic, health or performance purposes? It is important for you to accept your body type.

If you have difficulty gaining weight, then you are probably an ectomorph body type. This body type typically has very little medium-fast-twitch muscle fibers and a very fast metabolism.

How do you know that your metabolism is not fast? Have you ever had it tested? I would predict that you actually do have a fast metabolism because it would otherwise be scientifically impossible for you not to gain weight.

Second, in order to gain muscle size, you need to do the following:

Resistance training with weights

Sets and reps: 3 to 5 sets; 6 to 10 repetitions.

Results: With this prescription of sets and reps, you will maximize your potential to increase in muscle size and muscle strength as well as strengthen connective tissue, increase muscle tension and tone.

Weight: The last repetition should be so difficult that you can barely push it one more time. If you complete your repetitions and you feel like you could still push or pull three or four more times, then you need to increase the weight.

You also need to consume more calories then you burn in order to gain weight. You can take a resting metabolic test to find out exactly how many calories a day your burn. For example if you burn 2,200 calories a day,then you can aim for 2,500 to 3,000 calories a day. An easy way to get additional calories is with a good-quality protein shake. Isagenix is one of my favorite companies, and they have a protein shake at www.isagenix.com, but you can also pick up protein powders at your grocery store or health food store.

FITNESS TIP: Don't get sucked into the advertising machine and believe that if you gain or lose weight you are going to have an amazing life at the end of the yellow brick road. Like yourself the way you are. Write down 10 things that you like about yourself and your life every Monday morning.