Answers from Expert: Michelle Cederberg

For more exercise advice, read 10 ways to revive your workouts. You would think it easy to put on weight, but as you suggested, the old equation of 'calories in versus calories out' often means you're putting on extra calories as fat. The way that you gain muscle mass is through regular weight training in combination with a balanced diet. If you hope to see results quickly you should plan for a focused weight training program at least three times per week. Ideally a personal trainer would design a program for you that would have you targeting each of the major muscle groups of the body (legs, back and chest) two times a week, and the smaller groups (arms, shoulders, abs) at least once per week. This may require weight training more days than not. Weight gain comes by making sure that you are fueling the energy expenditure (giving the muscles food to grow), emphasizing five smaller meals a day, with protein at every meal. Stay away from excess sugar and flour. Focus on good healthy carbohydrates such as fruits and veggies and whole foods such as rice and grains. Include lean meats such as chicken, tuna (and other fish) and some beef. Snack on almonds and fruit, cottage cheese and yogurt, carrots and hummus -- foods that combine a protein with a carbohydrate. You would gain a lot by speaking to a nutritionist about the right plan for you. Excessive, long-duration cardio will burn more calories, so if weight gain is your goal, limit cardio to shorter bouts. Cardio is important for healthy heart and lungs and it helps keep you lean, so you don't want to exclude it all together. Twenty to 30 minutes of cardio three times per week will keep you on track. Good luck. Michelle Cederberg www.liveoutloud.ca