Healthy Txoj kev uas yuav Nce Nyhav

If you are underweight, you may have been told by your doctor that you should gain weight. If you are an athlete, tej zaum koj yuav xav tau qhov ceeb thawj rau tej xov tooj ntawm yog vim li cas – yog vim hais tias koj xav mus koom nrog ib tug ntau sib tw ceeb thawj hoob kawm rau cov tournaments, los yog vim hais tias koj xav mus nce nqaij, thiab paub koj yuav tau txais hnyav raws li ib tug tshwm sim ntawm muab rau ntawd ntxiv nqaij loj (recomping – poob roj thaum tau txais muaj zog – yog nyuaj heev yuav ua li cas thiab tsis zoo li ua tau rau hnov ​​li zog nreg rau cov neeg uas twb yeej haum).

Yog li ntawd, dab tsi muaj kev ruaj ntseg thiab zoo txoj kev uas yuav nce qhov hnyav? zoo, txhua txoj kev mus nce hnyav ua raws li cov ntsiab cai tib yam – noj ntau calorie ntau ntau tshaj qhov uas koj siv rau ib hnub rau ib hnub hauv paus, thiab koj yuav tau txais hnyav raws li ib tug tshwm sim.

Cov lus nug no, yuav ua li cas muaj ntau yam ntau calorie ntau ntau yuav tsum tau koj noj txhua hnub, thiab yog dab tsi yuav tsum cov calorie ntau ntau yuav nyob rau hauv daim ntawv ntawm cov?

Yog hais tias koj noj junk zaub mov, koj yuav tau txais hnyav, tab sis ib tug ntau ntawm nws yuav tsum muaj roj. Yog hais tias koj noj noj cov zaub mov uas yog nplua nuj nyob rau hauv protein thiab noj qab nyob zoo rog, thiab muaj ib tug loj calorie surplus, ces koj tseem yuav tau ib tug ntau ntawm cov rog, tab sis ib co nqaij nrog rau nws. Yog hais tias koj ua raws li ntawd tib yam khoom noj thaum lifting hnyav tes taw hnyav li, ces koj yuav tau txais zoo thiab tau nqaij – raws li zoo raws li cov roj.

Yog hais tias koj noj ib tug calorie seem ntawm 500+ calorie ntau ntau ib hnub twg yog muab piv rau tag nrho koj cov hnub zog expenditure, ces koj yuav tau txais cov roj, txawm yog hais tias koj lifting hnyav tes taw hnyav li nyob rau tib lub sij hawm. Cov roj nce yog, sadly, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, tab sis yuav yeej ib txwm muaj ib co roj nce.

Ib txhia neeg tsuas tsis muaj loj hwm nws, 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. 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. Yog hais tias koj muaj kev txhawj xeeb los yog tsis paub tseeb yuav ua li cas, ces tham nrog koj tus kws kho mob thawj zaug ua ntej hloov koj txoj kev ua neej.