While thousands of people strive to lose weight for aesthetic or health reasons, there are also others who, despite their efforts, struggle to gain it.
In our pursuit of optimal health, it's crucial to understand that weight gain can be as important as weight loss. For many women, gaining a few pounds can be an essential goal to improve their overall well-being and quality of life. However, it's equally important to do so in a healthy and balanced way.
What are the reasons why gaining weight is so difficult?
Several factors can contribute to difficulty in gaining weight, ranging from genetic aspects to the influence of specific medical conditions. Inherited family traits, such as a high basal metabolism, can play a significant role. Basal metabolism represents the energy the body uses to maintain its vital functions at rest, which can vary based on genes and impact how calories are burned.
Moreover, certain medical conditions such as hyperthyroidism and diabetes can affect metabolism and influence weight gain. Hyperthyroidism, for example, increases thyroid activity, which can speed up metabolism and make weight gain challenging. Similarly, diabetes can disrupt glucose regulation in the body, which can also affect body weight.
Additionally, the use of certain medications can impact weight. Some medications can suppress appetite or alter metabolism, leading to unintentional weight loss. Furthermore, mental health conditions such as depression or chronic anxiety can also affect appetite and eating habits, contributing to maintaining a stable weight or losing weight.
It's also worth noting that Polycystic Ovary Syndrome (PCOS), which affects women, can also play a role in difficulty gaining weight. PCOS is associated with hormonal imbalances that can influence body weight and metabolism.
PCOS and Weight Gain: Metabolic and Hormonal Challenges
Polycystic Ovary Syndrome (PCOS) is a medical condition that can make it difficult for some women to gain weight.
Women with PCOS often have elevated levels of androgens, such as testosterone, which can contribute to a higher metabolism and difficulty gaining weight. Additionally, PCOS is often associated with insulin resistance, meaning that cells in the body struggle to effectively use insulin to absorb glucose from the blood. This can lead to fluctuations in blood sugar and difficulties in maintaining a stable weight.
Furthermore, PCOS can also affect eating habits and appetite control in some women. Hormonal fluctuations associated with PCOS can influence feelings of satiety and hunger, making it challenging to maintain an adequate calorie intake to promote weight gain.
It's important for women with PCOS who want to gain weight to work closely with their healthcare professional to develop a management plan tailored to their individual needs. This may include specific dietary recommendations, modifications to physical activity, and possibly treatments to help balance hormones and improve insulin sensitivity.
The Basics of Weight Gain: Myths and Realities
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Don't Exercise Too Often!
Train regularly for healthy weight gain.
One might think that women with PCOS should limit their physical activity to avoid overtaxing their already vulnerable bodies. However, the truth is that regular exercise is crucial for maintaining a healthy weight and promoting muscle mass gain. Contrary to popular belief, women with PCOS should not be afraid to exercise frequently. In fact, a well-designed workout program can help regulate hormones, improve insulin sensitivity, and promote muscle growth.
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Heavy Weight Training is Mandatory
It's common to think that only heavy weightlifting exercises are effective for gaining muscle mass. However, for women with PCOS, it's essential to diversify their training to stimulate muscle growth optimally. By incorporating a variety of exercises, repetitions, and training formats, you can target different muscle groups and promote balanced growth. Additionally, by combining strength exercises with cardiovascular activities, you can improve your cardiorespiratory health while working on your body composition.
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You Need to Eat a Lot
It's tempting to believe that you need to gorge on food to gain weight, but for women with PCOS, it's important to prioritize quality over quantity. Rather than focusing on calorie-dense foods, it's better to choose nutritious foods that support hormonal and metabolic health. Women with PCOS can benefit from a diet rich in lean proteins, healthy fats, fruits, vegetables, and whole grains to support muscle growth and regulate appetite.
In conclusion, for women with PCOS, weight gain can be a complex challenge, but by adopting a balanced approach to training and nutrition, it's possible to gain weight in a healthy and sustainable way. By working with a healthcare professional or specialized personal trainer, you can develop a personalized plan that meets your unique needs and helps you achieve your weight gain goals.
Nutrition
Muscle mass gain is often perceived as an exclusively male goal in the bodybuilding and fitness realm. However, it's crucial to emphasize that women can also reap huge benefits from this process, not only aesthetically but also for their overall health, strength, and confidence. Contrary to preconceived notions, muscle mass gain in women does not necessarily require excessive calorie surplus or unbalanced diets.
Calculating Caloric Needs: The first step for healthy mass gain is to determine your daily caloric needs. This can vary based on factors such as your current weight, level of physical activity, and basal metabolism. Use an online calorie calculator to get an estimate of your caloric needs, then add a slight surplus to promote muscle mass gain, typically around 200 to 300 additional calories per day.
Balanced Macronutrients: Macronutrients are the fundamental components of your diet and must be balanced to effectively support muscle mass gain. Here's an overview of each macronutrient:
Proteins: Proteins are essential for muscle growth and repair. Active women should aim for approximately 1.2 to 1.6 grams of protein per kilogram of body weight per day. Opt for lean protein sources such as chicken, fish, eggs, legumes, and low-fat dairy. Carbohydrates: Carbohydrates provide the energy needed for intense workouts and promote muscle recovery. Choose complex carbohydrates like whole grains, fruits, vegetables, and legumes. Spread your carbohydrate intake throughout the day, focusing on the periods before and after training. Fats: Fats are important for hormonal health and cellular function. Opt for healthy fats found in avocados, nuts, seeds, olive oil, and coconut oil. Limit saturated fats and trans fats, and prioritize unsaturated fats.
Here's a list of recommended foods for healthy muscle mass gain in women, accompanied by a table for better visualization:
| Food group | Recommended Foods |
| Proteins |
Chicken, turkey, fish, eggs, tofu, tempeh, lentils, beans, Greek yogurt, cottage cheese, protein powder |
| Complex Carbohydrates |
Brown rice, quinoa, sweet potatoes, oats, bread, whole grains, whole wheat pasta, legumes, fruits |
| Fruits and Vegetables |
Avocado, nuts, almonds, chia seeds, olive oil, oranges, apples, bell peppers, tomatoes, avocados, bananas |
| Others |
Almond or soy milk, natural peanut butter, plain yogurt, high-cocoa dark chocolate |
Here's a list of recommended foods for healthy muscle mass gain in women, accompanied by a table for better visualization:
This table presents a selection of nutrient-rich foods essential to support muscle mass gain in women. It's important to vary your diet and include a wide variety of foods from each food group to ensure a balanced intake of nutrients. By planning meals around these foods, a woman can optimize her chances of successful muscle mass gain while promoting overall health.
Meal Timing:
Meal timing throughout the day can play a crucial role in muscle mass gain. Try to consume balanced meals every 3 to 4 hours to maintain a constant intake of nutrients and promote muscle growth. Make sure to have a snack containing both protein and carbohydrates about an hour before and after your workout to optimize recovery and muscle growth.
Hydration:
Adequate hydration is essential for optimal performance and effective recovery. Make sure to drink enough water throughout the day, especially before, during, and after exercise. Active women may have increased water needs, so keep a water bottle handy and drink regularly.
Healthy and balanced muscle mass gain in women relies on a tailored diet, including quality proteins, complex carbohydrates, healthy fats, and adequate hydration. By adjusting your calorie intake and choosing nutritious foods, you can achieve your muscle mass gain goals while preserving your overall health and well-being. Remember to tailor your nutrition plan to your individual needs and consult a healthcare professional or nutritionist if necessary.
Muscle Development:
Importance of Training:
To maximize muscle mass gain, training is essential. Strength training, free weights, and resistance exercises help stimulate muscle growth by creating micro-tears in the muscle fibers, prompting the body to rebuild and strengthen the muscles.
Here's an example of a training program tailored for women aiming to gain muscle mass while taking into account polycystic ovary syndrome (PCOS). This program focuses on muscle strengthening exercises and high-intensity interval training (HIIT) to promote muscle growth and improve insulin sensitivity, which is particularly beneficial for women with PCOS. Remember to consult a healthcare professional or personal trainer before starting any training program.
| Day of the Week | Resistance Training (Strength Training) | Cardio Training |
| Monday | Upper Body Workout (chest, back, shoulders, arms | 20 minutes (sprints on treadmill or stationary bike) |
| Tuesday | REST | REST |
| Wednesday | Lower Body Workout (legs, glutes) | 20 minutes (jumps, burpees, mountain climbers) |
| Thursday | Upper Body Workout | REST |
| Friday | Lower Body Workout | 20 minutes (jump rope, jumping jacks, box jumps) |
| Saturday | Full Body Workout (complete circuits) | REST |
| Sunday | REST | REST |
This training program combines targeted strength training sessions with cardio sessions to provide a comprehensive approach to muscle mass gain while taking into account the specific needs of women with PCOS (Polycystic Ovary Syndrome). Adapt it according to your personal preferences, fitness level, and recommendations from your healthcare professional.
Training Plan:
- Frequency: For beginner to intermediate women, a 3-day training program per week is recommended. This allows muscles to recover between sessions while providing sufficient stimulation for muscle growth.
- Variety: It's essential to vary exercises to target different muscle groups and avoid adaptation. Incorporate a combination of upper body, lower body, and core exercises into your workout routine.
- Progression: To continue stimulating muscle growth, it's important to progress over time by gradually increasing the load, number of repetitions, or training volume. A structured progression program helps avoid plateaus and continue progressing towards your goals.
Train without increasing cortisol levels.
- Opt for moderate cardiovascular exercises over high-intensity cardiovascular exercises. Scientists and physiologists are once again interested in the benefits of moderate cardiovascular exercise, often called "zone 2" cardio. This type of exercise maintains heart rate in a zone typically between 60 and 70% of maximum heart rate. Unlike high-intensity workout sessions that result in increased circulating cortisol levels, zone 2 cardio exercises reach an ideal level that allows you to enjoy exercise benefits without overexertion.
- Limit your sessions to 45 minutes. During prolonged or intense exercise sessions lasting more than 45 minutes, cortisol levels can significantly increase. This prolonged exposure to high cortisol levels can have negative consequences such as muscle breakdown, weakened immune function, and impaired recovery. Additionally, excessive cortisol release during training sessions can counteract the beneficial effects of exercise on fat loss and muscle growth.
- Avoid exercising on an empty stomach. Refrain from working out on an empty stomach, especially if your last meal was more than a few hours ago. Consuming a small pre-workout snack rich in carbohydrates and protein can help stabilize blood sugar levels and prevent excessive cortisol release during exercise.
- Consider a post-workout snack. After your workout, replenish your energy stores and promote muscle recovery by consuming a balanced post-workout snack rich in carbohydrates and protein.
Recovery and Rest:
Recovery is just as important as the workout itself when it comes to gaining muscle mass. During rest, the body repairs exercise-induced muscle microtears and builds stronger, larger muscles. Here are some tips to optimize your recovery:
- Sleep: Pay special attention to the quality and quantity of your sleep. Sleep is essential for muscle recovery, hormonal regeneration, and overall health. Aim for approximately 7 to 9 hours of sleep per night for optimal results.
- Nutrition: Ensure you consume balanced meals containing proteins, carbohydrates, and healthy fats to support muscle recovery. Post-workout snacks rich in protein and carbohydrates can help replenish glycogen stores and promote muscle protein synthesis. Avoid intermittent fasting too regularly.
- Rest Days: Incorporate rest days into your training program to allow your muscles to recover and rebuild. These active rest days can include light activities such as walking, yoga, or swimming to promote blood circulation and accelerate recovery.
Tracking and Adaptation:
To ensure continuous progress in your muscle mass gain journey, it's important to track your performance and adapt your program accordingly. Keep a training journal to record your sessions, including exercises, weights used, number of repetitions, and rest times. Monitor your progress over time and adjust your program based on your goals and your individual response to training. By following these training, recovery, and adaptation tips, you can maximize your muscle mass gain results while preserving your overall health and well-being. Remember to listen to your body and consult a healthcare professional or personal trainer if necessary for additional support in your fitness journey.
Sources : https://pnourtier.com/2023/07/14/prendre-poids-sainement/ https://www.toutelanutrition.com/wikifit/entrainement/fitness-femme/la-prise-de-masse-pour-les-femmes#:~:text=Les%20BCAA%20sont%20des%20incontournables,masse%20sans%20stocker%20de%20graisse.
