If you are underweight, you may have been told by your doctor that you should gain weight. If you are an athlete, ka iya son samun nauyi ga wani adadin dalilai – ko dai saboda kana so ka shiga wani more m nauyi na ajin don gasa, ko saboda kana so ka sami tsoka, Kuma ku sani za ka sami nauyi a sakamakon sa a kan cewa karin tsoka taro (recomping – rasa mai yayin da samun karfi – ne sosai wuya a yi da ba ayan haifar da m ƙarfi samu ga mutane da suke da riga ya shige).
Saboda haka, abin da ya aminta da kuma tasiri hanyoyin da za a samun nauyi? To, duk hanyoyi samun nauyi bi wannan ka'ida – eat 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, to, za ka samu karfi da kuma samun tsoka – kazalika da kitsen.
Idan ka ci wani kalori ragi na 500+ da adadin kuzari da rana idan aka kwatanta da your total kullum da makamashi kashe kudi, sa'an nan za ka sami mai, ko da idan an dagawa nauyi a lokaci guda. Kitsen riba ne, Abin ba in ciki, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, amma za a zama kullum da wasu kitsen riba.
Wasu mutane kawai ba su da manyan appetites, and they find that they struggle to eat enough calories to really gain weight – but 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. 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. If you have any concerns or aren’t sure what to do, then talk to your doctor first before changing your lifestyle.