Gabe Mirkin, M.D.
Weight gain should always be in the form of muscle, not
fat. To build muscle, start a weight-bearing exercise program. Go
to a gym and learn how to do the weight training circuit. It only
takes 15 extra grams of protein a day to build a pound of muscle
a week -- so you really won't need to eat a lot more. Muscle is far
more dense than fat. Once you are exercising regularly and
gaining muscle, your appetite will probably increase and you will
eat more without any conscious effort. Most muscular people and
heavy exercisers will eat plenty to meet their calorie needs. The
training tables for football teams are piled high with every kind of
food.
It's never too late to start a weight training program.
Underweight older people look and feel frail because they have
lost most of their muscles, not because of lack of fat. If you are
inactive, you lose muscle mass to the point where you are unable
to carry out daily activities -- climbing stairs, getting up out of a
chair -- because your muscles are not strong enough to move the
weight of your own body. Don't try to add fat to a weak body.
Overweight older people often have the double burden of weak
muscles AND 20, 40 or more extra pounds to lug around with
them every day.
April 2, 2006