Inā 'oe e underweight, oe i ua ua hai mai la ia e kou kauka i oe e loaa auanei ke kaupaona. Inā 'oe i ka' âlapa, oe i makemake e loaa ke kaupaonaʻana no kekahi helu o nā kumu – kekahi no ka mea 'oe makemake e hui i ka oi hoʻok & kaupaona papa no nā kahua kolepa o, a no ka mea, e makemake ana i ka waiwai Muscle, and know you will gain weight as a result of putting on that extra muscle mass (recomping – losing fat while getting stronger – is 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 principle – 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, a me ka mea e mau calories e ma ke ano o?
Inā 'oe e ai ai i ka ai junk, oe, e loaa ke kaupaona, akā, he wahi lihi iki o ka mea e momona. Ināʻoe eʻai i kaʻai i ka mea waiwai ma ka kumuʻiʻo a me ka ola i ka momona,, a i ka nui calorie loaʻa pākeu, laila oe e nō iaʻu ka hailona o ka momona, akā, kekahi Muscle a me ka mea. Inā 'oe e hahai ia iaʻai ana, ua leha aku kaumaha paona, lailaʻoe e kiʻi ikaika a me ka waiwai Muscle – like loa me kaikea.
Inā 'oe e ai ai i ka calorie loaʻa pākeu o 500+ calories no lā hoʻohālikelike i kou huina i kela la ikehu dala, lailaʻoe e kū ai i ka momona,, even if you are lifting heavy weights at the same time. The fat gain is, sadly, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, but there will always be some fat gain.
Some people simply don’t have large 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, a me kou papa kiʻekiʻe o ka hola.
Inā 'oe e hou ana mai o ka waha eʻai ai kāna hana, ʻo kahi laʻana, laila, i kou alanui e hele ana i ka e kekahi i ka mea i pololei e imi, e loaa i kekahi wahi kaumaha iloko hāpai keiki kekahi. Inā 'oe i kekahi mea e hopohopo nei paha e oleʻoiaʻiʻo mea e hana, laila, kamakamailio ae la oia i kou kauka mua ma mua hoʻololi i kou Aloha Hawaii.