“Yeah, she has a real problem,” my friend said sarcastically about my 20-something client who, despite a herculean effort, couldn’t gain weight. Ever since she’d remembered, family and friends had called her scrawny or “string bean,” and someone had recently taken one comment way too far.
Over my three decades as a nutritionist and personal trainer, I’ve worked with numerous clients who struggled with self-esteem and health issues because they didn’t have sufficient muscle mass or otherwise weren’t as big as they wanted to be.
Here’s what often surprises clients: Many rules that apply to fat loss also work for healthy weight gain.
After all, you want to gain that weight as muscle, not fat. Ultimately those goals collide: Fat loss and healthy gain both require maintaining or building muscle while losing fat.
Whether you want to gain (smartly) or lose, you want the most nutrient-dense foods to support vigor, vitality, and a long healthy life. These 10 strategies helped this client (and numerous others) build muscle and burn fat to gain healthily.