According to Pat Manocchia, author of "Anatomy of Exercise," your body frame size is dictated primarily by your bone structure, fat distribution and muscle mass. While it is impossible to change your bone structure naturally, you can manipulate your fat distribution and muscular development to increase your frame size. Proper diet and exercise will allow you to make your body's frame appear larger by building more muscle mass.
Begin a weight training routine. Weight training will build bulk muscle mass, increasing the apparent size of your body frame. Your weight training routine should consist of five to 10 exercises, performed three to five days a week. Execute two to three sets of 10 to 12 repetitions of each exercise in your routine. Examples of exercises to include in your routine are weighted squats, biceps curls, triceps presses, bench presses, leg curls and weighted calf rises. According to the American Council on Exercise, you should always use a weight that allows you to comfortably perform six repetitions before your muscles begin to feel strained.
Begin performing a bodyweight exercise routine three to five days a week. According to Mark Lauren and Joshua Clark, authors of "You Are Your Own Gym," a bodyweight exercise uses the weight of your body as resistance for the movement you are executing. A regular bodyweight exercise routine will increase the size of your muscles, in turn, increasing the apparent size of your frame. Ideally, your bodyweight exercise routine should contain five to eight exercises. Perform three to four sets, consisting of 10 to 12 repetitions, of each exercise in your routine. Examples of exercises to include are pull-ups, push-ups, squats, lunges, calf raises, leg lifts, crunches and side crunches.
Increase your caloric intake by 800 calories a day. According to the American Council on Exercise, when combined with an exercise program, consuming more calories will help you increase the overall size of your body. To calculate how many calories you consume in a typical day, record the caloric content of everything you eat for one week. Add the daily numbers up, and divide the result by seven for your result. Add 800 to this number for the average amount of calories you should consume daily.
Tips & Warnings
- Always consult with your physician before beginning a new diet and exercise program.
- "Ace Personal Trainer Manual"; American Council on Exercise; 2003
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren and Joshua Clark; 2010
- Photo Credit muscles image by Inhumane Productions from Fotolia.com