Since most of the posts and videos in the Conflict Fitness series deal with burning fat, a number of brothers have written to me asking about ways to add weight. They feel they are too thin, and have trouble gaining weight.
As I have written before, a good general rule for determining your ideal healthy weight is to take your height in centimeters, remove the “1” and the remaining number is approximately what you should weigh in kilograms. So, if you are 170cm tall, and you weigh 70kg that is about right, depending on your body type and muscularity.
Again, this is approximate. For myself, I am a little over 180cm, and weigh 85kg. I can stand to lose a bit more, but because of my boxing background, if I were to go down all the way to 80kg, it would not be healthy, as about 75kg of my weight is muscle.
Now, if you are thin, but you are at the right weight for your body type, there is no real need to gain weight.
Let me reiterate that Conflict Fitness is not about body building, it is about improving your health and practical strength and fitness for being able to perform well in conflict scenarios. Being effective in a confrontation does not require bulky muscles or the body of a fitness magazine model; it requires functional ability, real strength, mobility, agility, stamina and endurance. You can develop all of this without packing on big muscles; in fact, it is better if you keep yourself lean and agile.
If you are seriously underweight, that is a real issue. You need to add calories to your diet, eat more often, and try to build muscle; but you should do this gradually to avoid just getting fat. Eat things like dates, wheat bread, pasta and dairy products while regularly doing muscle-building metabolic exercises for short periods, and trying to rest as much as possible to decrease the number of calories you burn throughout the day.
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