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The diet-workout balance: Fitness guide for the underweight
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The diet-workout balance: Fitness guide for the underweight

A balanced diet accompanied by workouts involving compound movements can increase strength, muscle growth and overall fitness in underweight people
Regular exercise can help in the fitness journey of the underweight by increasing muscle growth and appetite.
Compound exercises such as squats should be an integral part of the fitness journey of the underweight.

Being underweight comes with its own set of health concerns. Much like those on the heavier side of the weight scale, social pressure related to appearance adds to the woes. Nikhil M Jain (24), a Bengaluru-based commodity trader, faced the stigma for most of his young life, till he began a consistent workout regimen supplemented by proper nutrition. Fitness for underweight people is not just about gaining mass.

Jain recalls how his decision to join the gym turned his life around.

“Initially, I thought the gym was not meant for me,” says Jain. “However, after starting my fitness journey, I saw minor changes when I looked in the mirror: a few muscles popping out here and there.”

While Jain’s optimal weight (based on his height) would be around 57 kg, he was just 42 kg when joining the gym. He currently weighs around 60 kg.

Hitting the gym not only enhanced Jain’s physical appearance and normalised his bodyweight, but also inspired him to become a stickler about his food habits. “I joined the gym to gain a little bit of muscle mass rather than to lose weight,” says Jain. “However, now I count for every meal I have. I am quite aware of my daily intake of calories, protein, fat, etc.”

BMI and bodyweight

Body mass index (BMI) is used to determine if a person is underweight. It is calculated based on a person’s height and weight. The world health organization (WHO) uses a chart which classifies bodyweight based on BMI.

“You can easily calculate the BMI by dividing the weight in kilograms by the height in metres squared. According to both WHO and Asia-Pacific classification, if your BMI is less than 18.5, you fall into the underweight category,” says Dr Mumtaz Khalid Ismail, consultant clinical nutritionist from Kochi, Kerala.

However, BMI is not a perfect indicator of healthy bodyweight as it fails to factor in elements such as muscle mass and body composition.

What causes people to be underweight?

Malnutrition, particularly protein-calorie deficiency, is one of the main reasons for being underweight.

“Proteins are necessary for the development and maintenance of human tissues,” says Dr Ismail. “Lack of protein prevents the body from maintaining or building muscle, which can cause reduction in body weight. When the body does not have enough calories, it may begin breaking down muscle for energy, which can cause more weight loss.”

In addition to malnutrition, other factors like genetics and mental health issues can also contribute to making a person underweight.

Nutritional intervention

A balanced diet including the five food groups (fruits, vegetables, grains, protein and dairy products) in the right proportions is the first and significant step towards fitness for the underweight.

“It is not necessary to eat a lot of fatty and sugary foods if one wishes to gain weight,” says Dr Ismail. “Instead, it is ideal to consult a nutritionist to plan their diet correctly. In most cases, the person may require a six-meal pattern initially as they won’t be able to consume large meals all at once. Around six meals a day at regular intervals can enhance the nutrient absorption rate.”

Fitness through workout

It is a common misperception that physical training is not for those who are underweight or lean. Gaining weight has a lot to do with building muscle. Consistent workouts can aid in the journey towards fitness in two ways– by stimulating hunger and improving muscle growth.

“When you work out, your body burns calories for fuel. It might need to replenish those calories to support metabolism and maintain energy levels. This may result in increased appetite and a desire to eat more,” says Dr Ismail.

A regular workout routine assisted Nikhil in enhancing his appetite.

“I used to consume three meals a day before I started going to the gym,” he says. “Once I started going to the gym, I ate about five meals every day. At my peak, I used to eat about seven meals a day at regular intervals, which comprised small snacks and proper meals.”

Compound movements for weight gain

Goa-based fitness trainer and professional mixed martial arts (MMA) fighter, Nelson Paes, recommends incorporating compound movements in the workout regimen for underweight individuals.

“Rather than training on specific muscles, underweight people demand an overall muscle gain, which compound movements provide,” says Paes.

Compound movements are exercises that utilise several joints and numerous muscle groups simultaneously. “They call for a coordinated effort from several muscle groups, which makes them very effective at increasing strength, muscle growth and overall fitness,” adds Paes.

Takeaways

  • A person is categorised as underweight if their BMI is less than 18.5.
  • Reasons for being underweight include malnutrition, genetics and mental health issues.
  • A balanced diet accompanied by workouts (including compound movements) should be part of the fitness journey for the underweight as it can increase strength, muscle growth and overall fitness.

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