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 reasons – either because you want to join a more competitive weight class for tournaments, or because you want to gain muscle, u taf inti ser żieda fil-piż bħala riżultat ta 'tqegħid fuq li l-massa tal-muskoli żejda (recomping – titlef xaħam filwaqt li jkollna aktar b'saħħitha – huwa diffiċli ħafna li tagħmel u m'għandhiex tendenza li jirriżulta fi qligħ qawwa notevoli għal nies li huma diġà jaqblu).
Allura, liema huma modi siguri u effettivi biex żieda fil-piż? ukoll, modi kollha biex jiksbu piż jsegwu l-istess prinċipju – jieklu aktar kaloriji milli tuża fuq bażi ta 'kuljum, u int se żieda fil-piż bħala riżultat.
Il-kwistjoni hija, kemm kaloriji ħafna aktar jekk inti tiekol kuljum, 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 muscle – as 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, anki jekk inti qed irfigħ piżijiet tqal fl-istess ħin. Il-qligħ xaħam huwa, sfortunatament, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, imma dejjem se jkun hemm xi jiksbu xaħam.
Xi nies sempliċiment ma jkollhomx tendenzi kbar, u isibu li dawn ibatu biex jieklu kaloriji biżżejjed biex verament żieda fil-piż – imma tista 'tikseb madwar dan billi tuża proteina shakes u gainers massa, u anke billi smoothies tax-xorb li tikseb kaloriji żejda.
Tabilħaqq, 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. If you have any concerns or aren’t sure what to do, then talk to your doctor first before changing your lifestyle.