Ways Healthy ji bo bidestxistina Loss

Ger tu underweight in, Dibe ku we bi doktorê xwe, ku ji te re pêwîst weight dest bixe û got: dîtin. Heger tu sporvan in, hûn dixwazin bi dest weight bo tu hejmara sedemên – An ji ber ku tu dixwazî ​​beşdarî a class weight reqabetê de zêdetir ji bo dînar werbigirin, an jî, ji ber ku tu dixwazî ​​bi dest 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, then you will get stronger and gain muscleas well as fat.

If you eat a calorie surplus of 500+ calories per day compared to your total daily energy expenditure, then you will gain fat, heta eger hûn bi rakirina giraniyan giran di heman demê de. The qezenc fat e, h'eyf, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, di heman demê de li wir tim hin qezenc fat dê bibe.

Hinek kes bi hêsanî dikarim zikê mezin xwedî ne, û ew nabînin ku ew têkoşîna ji bo xwarinê kalorî bes bi rastî jî bi dest weight – lê tu li dora vê, bi bikaranîna shakes protein û gainers girseyî dest, û heta bi vexwarinê smoothies to get kalorî extra.

Birastî, Mark Rippetoe coach hêza pêşniyaz dike ku, kesên ku bi hêvîne ku vexwe xurt a gallon ji şîr a roj ji bo piştgiriya standina calorie ku ew bawer dike ku ji YNKê divê dema ew di bernameya perwerdeya hêza ketîye hene. Ev e, tiştekî ku tu dikarî ji bo demên pir dirêj li ser lingan ne, di heman demê de ji bo zilamekî ciwan e, ku lê digere bi dest girseyî muscle giran, ew dikare alternatîvek be be.

Ev bi rastî girêdayî kurê te çima hewl didin ku bigihîjin weight, Şikl û laşê te yên niha û weight, temenê te de,, zayenda xwe, 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. Ger ku fikarên we hebin an ne, ka ji bo çi ne, paşê ji dixtorê xwe bipeyivin, pêşî li ber guhertina sîtîla te.