Formas saudables para gañar peso

Se está por baixo do peso, Pode ser dito polo seu médico que ten que gañar peso. Se vostede é un atleta, you might want to gain weight for any number of reasonseither because you want to join a more competitive weight class for tournaments, or because you want to gain muscle, and know you will gain weight as a result of putting on that extra muscle mass (recompinglosing fat while getting strongeris very hard to do and doesn’t tend to result in noticeable strength gains for people that are already fit).

So, what are safe and effective ways to gain weight? Well, all ways to gain weight follow the same principleeat more calories than you use on a day to day basis, and you will gain weight as a result.

The question is, how many more calories should you eat each day, 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, entón vai estar máis forte e gañar músculos – así como graxa.

Se comer un excedente de calor 500+ calorías por día en comparación co gasto enerxético total diario, entón vai gañar graxa, aínda se está levantando pesos pesados ​​á vez. A ganancia de graxa é, tristemente, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, pero sempre haberá algún ganancia de graxa.

Algunhas persoas simplemente non teñen grandes apetitos, and they find that they struggle to eat enough calories to really gain weightbut you can get around this by using protein shakes and mass gainers, and even by drinking smoothies to get extra calories.

Indeed, 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. Isto non é algo que podería soster por moito longos períodos de tempo, pero para un mozo que está mirando para gañar masa muscular grave, podería ser unha opción.

Realmente depende fillo por que estás a gañar peso, a súa composición corporal actual e peso, A túa idade, o seu sexo, eo seu actual nivel de aptitude.

Se está a recuperar un disturbio alimentaria, por exemplo, entón o seu camiño será diferente para alguén que está só mirando para gañar un pouco de peso durante o embarazo. Se ten algunha dúbida ou non está seguro que facer, entón fale co seu médico antes de cambiar o seu estilo de vida.