How To Gain Weight That Is Good And Right?

Illustration of How To Gain Weight That Is Good And Right?
Illustration: How To Gain Weight That Is Good And Right?

I am 20 years old … I want to ask, my body is small, my arms are small, my legs were small. I want to be fat, finally I eat a lot, so it works, my BB can reach 53 kg and 60 kg … in my opinion it’s enough. And for more than 1 year my arms are back and small, my legs are still big and full of fat, every time I feel that the legs of my legs are getting bigger and bigger, my arms are still small, why is it that causes strect marks on my thighs and calves? it feels so painful

1 Answer:

Hello. Thank you for the question submitted to We can understand the concern you feel.

Are you male or female? What is your height?

In starting the preparation of a weight gain program, it is first necessary to measure your current weight and height. It is important to know your current body mass index so that you can know your nutritional status is currently categorized as good, insufficient, or excessive.

Furthermore, it is necessary to calculate the daily calorie needs. There are several factors that affect the daily caloric needs of each individual, including gender, weight, height, age, physical activity, and health conditions (for example: being experiencing metabolic stress due to infection, post-surgery, trauma, etc.).

Estimation of basal calorie requirements is based on ideal body weight. How to calculate it is by using the formula 90% x [(height in cm) - 100) x 1 kg. The men's basal calorie requirement is 30 kcal per kgBB ideal, while the women's basal calorie requirement is 25 kcal / kgBB ideal.

The following is an illustration of calculating the basal calorie requirement: A woman's height is 155 cm, so if calculated according to the formula mentioned, the ideal body weight is 49.5 kg. Women's basal calorie needs are 49.5 kg x 25 kcal / kgBB ideal, which is 1237.5 kcal / day or around 1,300 kcal / day. It should be understood that this is only a basal / basic calorie requirement. To find out the actual calorie needs in an individual, other factors need to be taken into account as already stated.

In general, tips for steps to increase body weight are as follows:

Eat regularly balanced nutritious food with a more frequent frequency
Prioritize consumption of foods rich in protein, for example: egg whites, chicken breasts, and fish
Avoid consumption of foods with excessive fat content, for example: fried foods
Regular physical training in the form of strength training (for example: lifting weights) at least 2 sessions per week, and aerobic training (for example: swimming, static bicycles, running) for 20-30 minutes per session for 3-5 sessions per week on a regular basis. Increased physical activity will encourage an increase in energy intake needs so that it is expected to help increase your appetite
Enough rest

Stretch marks that arise do not rule out the possibility of changes in body weight that are not well controlled. Do not hesitate to check your painful calves to the doctor so that you can find out the cause, for example trauma, muscle / tendon attraction (strain), interest in the ligament (sprain), etc.

Do not hesitate to consult with a doctor or clinical nutrition specialist to plan a healthy weight gain program. To enrich insights, you can read articles about healthy eating tips. Thus information from us. Hopefully always healthy. May be useful.

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