Weight gain

[richieboy]

Hi Guy's, I am totally new to this , I am looking to improve my overall fitness,and gain some bulk , I currently run approx 20miles a week , I am 48 yrs old , 6'2" tall and 12and half stone I have noticed mens health are doing a 12 week program to follow ,am wondering if this would be worthwhile,

Any help and advice much appreciated

Richie

[Drshuhail]

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[crstein Partner MHF]

Hi Richie,

It sounds like you're in great shape and doing a lot of good stuff already.

I have a few questions:

- Why are you looking to bulk up?

- Do you run 4 miles over 5 days or do you do 10 miles in 2 sessions?

It would be my experience that doing something on a daily basis holds greater long term benefits, especially as we get a little older (I'm 39 and cycle to work as well as do interval training three times per week in my lunch break).

I recently bought a piece of kit that has helped me significantly with minor aches and pains that have developed as a result of injuries, called a foam roller. This allows me to give myself massages on a daily basis, if I want, for a cost outlay of £15 to £20. Doing this had improved my flexibility, reduced aches and pains and allowed me to continue my daily and weekly practices without hindrance.

I couldn't really comment on the specific programme you are referring to but it has been my experience that consistency with anything is a major key to success and longevity. As you do so much already, finding small ways to maintain that consistency would, I think, bring benefits going forward.

All the best.

[Hidden]

If you're looking to just gain weight it's simple really.. Increase your calorie intake. Can eat well still, just larger portions. If it's muscle mass then you're going to want high protein meals and fats.. But then you'd be better cutting back on running and maybe substituting a couple of runs with weight training. Don't expect results instantly though, it'll take time.

12week program will help I'm sure... IF you stick to it!

[runningshoo_co_uk]

I agree with Woodydny, definetly increase calories (but only the good stuff!). Perhaps look at cutting back on the run distance and increase weights. Generally for increase in size you need heavier weights/low reps. Good luck!

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