Healthy Fomba Hahazo Weight

Raha toa ianao ka mivonto, ianao angamba no nilazana noho ny dokotera fa tokony hahazo lanja. Raha toa ianao ka misy atleta, 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, 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 principle – mihinana bebe kokoa noho ianao kaloria ampiasaina amin'ny andro isan 'andro fototra, ary dia hahazo lanja vokatr'izany.

Ny fanontaniana dia hoe, firy kaloria kokoa tokony mihinana isan'andro, ary inona no tokony ho ireo kaloria amin'ny endrika?

Raha mihinana tratran'ny mpanara-kanina, dia hahazo lanja, fa be dia be dia ho matavy. Raha mihinana ny sakafo izay manan-karena amin'ny proteinina sy salama menaka, ka manana ambim-bavany calorie lehibe, dia ho mbola hahazo be dia be ny matavy, fa ny sasany hozatra miaraka aminy. Raha manaraka izany sakafo raha manainga vato mavesatra, 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, 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, ary hitany fa miady mafy hihinana ampy kaloria mba ho tena hahazo lanja – nefa afaka mahazo manodidina izany amin'ny alalan'ny fampiasana proteinina mampihorohoro sy bahoaka gainers, ary na dia ny misotro smoothies mba fanampiny kaloria.

Tokoa, hery mpanazatra Mark Rippetoe Mampirisika ny olona izay mitady ny hahazo zava-pisotro mahery ny gallon ronono isan'andro ho fanohanana ny calorie sotroiko fa mino ny fahaizana dia tokony hanana raha mbola tafiditra ao amin'ny fandaharam-fanofanana hery. Tsy zavatra izay afaka hanohana noho ny ela ny ela, fa ho an'ny zatovolahy iray izay mitady hahazo hozatra lehibe bahoaka, mety ho safidy.

Tena miankina zanany hoe nahoana ianao no miezaka hahazo lanja, ny fanaovana sy ny vatana amin'izao fotoana izao lanjany, ny taonanao, ny lahy sy ny vavy, ary ny fari-mendrika amin'izao fotoana izao.

Raha toa ianao ka sitrana avy tamin'ny olana mifandray amin'ny sakafo, ohatra, dia ny lalana dia tsy maintsy samy hafa ny olona iray izay vao mitady ny hahazo lanja kely mandritra ny fitondrana vohoka. Raha misy olana na tsy azo antoka izay tokony hatao, dia miresaka ny dokotera aloha, izay vao hanova ny fomba fiainantsika.