Cara Sehat kanggo Gain Weight

If you are underweight, you may have been told by your doctor that you should gain weight. If you are an athlete, 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, lan ngerti sampeyan bakal gain bobot minangka asil panggolekan ing massa otot ekstra (recomping – rusak lemak nalika njupuk kuwat – banget hard kanggo nindakake lan ora kathah kasil hasil kekuatan ngelingke kanggo wong sing wis pas).

dadi, apa cara aman lan efektif kanggo gain bobot? Inggih, kabeh cara kanggo gain bobot tindakake asas padha – mangan liyane kalori saka digunakake ing dina kanggo dina basis, lan sampeyan bakal gain bobot minangka asil.

Pitakonan iku, carane akeh kalori kudu mangan saben dina, lan apa kudu sing kalori ing wangun saka?

Yen mangan ajur pangan, sampeyan bakal gain bobot, nanging akèh bakal lemak. Yen mangan diet sing sugih ing protein lan lemak sehat, lan duwe keluwihan kalori gedhe, sampeyan isih bakal gain lemak, nanging sawetara otot bebarengan karo. Yen sampeyan tindakake sing diet padha nalika ngangkat bobot abot, sampeyan bakal njaluk kuwat lan gain otot – uga lemak.

Yen mangan sing keluwihan kalori saka 500+ kalori saben dina dibandhingake total sah energi saben, sampeyan bakal gain lemak, malah yen sampeyan ngangkat bobot abot ing wektu sing padha. Gain lemak, susah, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, nanging ana mesthi bakal sawetara gain lemak.

Sawetara wong mung ora duwe appetites gedhe, lan padha golek sing padha perjuangan kanggo mangan cukup kalori kanggo tenan gain bobot – nanging sampeyan bisa njaluk watara iki kanthi nggunakake protein nggerok lan gainers massa, lan malah kanthi ngombe smoothies kanggo njaluk kalori ekstra.

Pancen, 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, lan tingkat saiki fitness.

Yen sampeyan mbalek maneh saka kelainan mangan, Tuladhane, banjur path wis arep dadi beda kanggo wong sing mung looking kanggo gain bobot sethitik sak meteng. Yen sampeyan duwe uneg-uneg utawa ora yakin apa apa, banjur diajak menyang dhokter sadurunge ganti gaya urip.