Americans tend to define ‘healthy’ based on the look and weight of somebody. Being skinny does not equal being fit. Staying within the lines of true fitness is about having the freedom and enjoyment of looking the best you can. But you have to find the boundary line of skinny verses fat and that comes from your Body Composition.
What is Body Composition?
Body composition is made up of your bodies muscle, fat and bone. Most often, the measure between lean tissue and fatty tissue is what makes up your body composition. There are a number of ‘skinny’ people out there who have more fatty tissue then lean tissue. This means that their body fat is too high while their lean muscle is too low.
Exercise and diet is the best way to lose extra body fat. But if you are skinny, yet not healthy, then gaining muscle is more important the losing weight.
Eat, Eat, Eat
Gaining muscle requires that you eat more calories than you burn. Try a few of these suggestions to add more calories to your daily intake.
Eat granola, bagels, avocados, olives, corn, meat, nuts, peanut butter, yogurt and cheeses
Add powdered milk into casseroles
Mix beans, meat or cheese into pasta
Use milk in soups instead of water
The trick is to add calories without adding too much fat.
Lift, Lift, Lift
Once you’ve got yourself eating enough calories, start building those muscles! The best way to gain muscle mass is by lifting heavy objects.
Lift heavier then you think you can handle. It should be difficult for you to do the lifts. Six to seven reps should be the max and the last ones should be extremely hard.
Use spotters to avoid injury
Do cardio workouts a couple days a week to keep your heart in good shape
We all know that muscle weighs more than fat, so for those who are on a diet, you may get frustrated when they don’t see your weight decrease.
Don’t judge how well you are doing based on your weight, go more by how you look and feel.