Healthy Ways fhaighinn Weight

Ma tha thu aotrom, dh'fhaodadh tu a bhith air innse le ur dotair gum bu chòir dhut fhaighinn cuideam. Ma tha thu an lùth-chleasaiche, dh'fhaodadh sibh a 'faighinn cuideam sam bith airson grunn adhbharan – an dàrna cuid oir tha thu ag iarraidh pàirt a ghabhail nas fharpaiseach cuideam a 'chlas airson co-fharpaisean, no oir tha thu ag iarraidh airson faighinn a-fèithe, agus fios a gheibhear cuideam mar thoradh air a bhith a 'cur a bharrachd air a sin fèithe tomad (recomping – call reamhar fhad 'sa' fàs nas làidire – 'S e glè chruaidh a dhèanamh agus chan eil buailteach a bhith a' ciallachadh ann an neart buannachdan follaiseach do dhaoine a tha mar-thà a 'freagairt).

So, dè a tha sàbhailte is èifeachdach fhaighinn air dòighean gus cuideam? Uill, a h-uile dòighean fhaighinn air cuideam a 'leantainn air an aon prionnsabal – ag ithe barrachd chalaraidhean na thu air an cleachdadh gu làitheil do, agus gheibhear cuideam mar thoradh air.

Tha a 'cheist, cia mheud tuilleadh calaraidh a bu chòir dhut ithe gach latha, and what should those calories be in the form of?

If you eat junk food, you will gain weight, but a lot of it will be fat. If you eat a diet that is rich in protein and healthy fats, and have a large calorie surplus, then you will still gain a lot of fat, but some muscle along with it. If you follow that same diet while lifting heavy weights, then you will get stronger and gain muscleas well as fat.

If you eat a calorie surplus of 500+ calories per day compared to your total daily energy expenditure, then you will gain fat, fiù 's ma tha thu a' togail cuideaman troma aig an aon àm. An t-saill a tha buannachd, Gu mì-fhortanach, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, ach cha bi cuid reamhar buannachd.

Nithean daoine dìreach nach eil mòr chàil, agus lorg iad gun robh iad a 'strì ri ithe gu leòr calaraidh a-rìribh fhaighinn cuideam – ach faodaidh tu faighinn timcheall air an seo le bhith a 'cleachdadh pròtain Shakes agus tomad gainers, agus fiù 's le bhith ag òl smoothies a bharrachd fhaighinn calaraidhean.

Gu dearbh, strength coach Mark Rippetoe recommends that people who are looking to get strong drink a gallon of milk a day to support the calorie intake that he believes a novice should have while they are engaged in a strength training programme. This isn’t something that you could sustain for very long periods of time, but for a young man who is looking to gain serious muscle mass, it could be an option.

It really depend son why you are trying to gain weight, your current body composition and weight, your age, your gender, and your current level of fitness.

If you are recovering from an eating disorder, for example, then your path is going to be different to someone who is just looking to gain a little weight during pregnancy. Ma tha dragh sam bith no nach eil thu cinnteach dè a nì, an uair sin a 'bruidhinn ris an dotair agad toiseach mus ag atharrachadh dòigh-beatha agad.