Why some of us could stand to pack on a few pounds.
By Mitchell Alan Parker
Over the years, the fitness industry seems to have developed an incessant focus on losing weight. TV is awash with commercials featuring the ubiquitous skinny person tugging at the waist of their old “fat” pants to show how much weight they’ve lost. And while trim is certainly in, what about those who are tired of shopping in the kids section to find jeans that fit? What about those who are actually trying to gain weight in order to reach an aesthetic physique described as something other than “lanky,” “sticklike” or “string bean”?
Whether it’s to tone muscle, increase flexibility, build strength and size, or to simply prevent physical injuries, training intelligently is the only way to maximize your body’s potential. Pete D’Epiro, a personal trainer at Evolution Trainers in Mountain View who has trained numerous Silicon Valley professionals (including vice presidents and CFOs of Intel and HP/Agilent), was kind enough to offer some advice on how to pack on some muscle, and to school us on why it’s not always recommended.
Putting on weight is more difficult than shedding pounds, D’Epiro says, and people wanting to add muscle often end up just adding fat. D’Epiro sometimes advises against putting on weight, particularly the amount of weight associated with bodybuilders. That trend, he warns, is highly unhealthy and extremely taxing on the body. The overeating, overload of protein and chemical enhancements can lead to kidney problems and other medical issues. “The reality is, someone who is slender, who has been slender their entire life, that’s the way their body and muscles were designed,” D’Epiro says. “So trying to change that may not be the best idea. The other thing is that sooner or later, everyone wants to lose weight. As you age, if you’ve been skinny your whole life, you may get ragged on when you’re younger, but once you get older, say when you’re 80, you suddenly become a phenomenon and healthier than the average Joe.”
The waif look is undeniably out of style. But so is the ridiculous bodybuilder look. A happy medium is ideal. Nowadays, women are sporting toned muscles, especially arms (Madonna, Michelle Obama), while men prefer a trim physique with chiseled pectorals and abdominals (Mathew McConaughey, Brad Pitt). Just be sure not to overdo it (Helga on American Gladiators, Hugh Jackman in the new Wolverine film). It’s advisable to consult a personal trainer, but here are a few tips from D’Epiro:
Time under tension formula: Basically, you want to find out how much weight you can lift eight to 12 times in at least 45 seconds. This will optimize your workout. If you blast through a workout, you won’t see adequate results. Do some trial and error lifts to find out what weight you are comfortable with that adheres to the time under tension formula.
Duration: Only work out for an hour per day, three times a week, with a day of rest in between. After an hour, D’Epiro says, the body doesn’t have any more energy to support the workout.
Diet: Typically, adding more protein is suggested, but D’Epiro says that Americans eat too much protein to begin with, so this may not be needed. Adding anywhere from 250 to 500 more calories a day is a good way to put on some size.
Stick with it: Who hasn’t started a workout routine, only to have it disappear entirely after skipping just one day? Before you know it, you’re covered in potato chip crumbs and wondering how you got so flabby again, promising to start working out the following morning.
Don’t get frustrated if you don’t see results right away. Just focus on making it a regular part of your weekly routine. Stay away from analyzing your body in the mirror every day. If you still can’t stick with it, get a personal trainer. Most people, D’Epiro says, recognize the importance of a trainer and often see results in a couple of months, causing them to realize that they need to stick with a personal trainer to keep up their routine. A good personal trainer in Silicon Valley will run you about $65 - $100 an hour.
