Auala maloloina e Maua Weight

Afai o oe o underweight, atonu ua uma ona taʻu atu e lau fomaʻi e tatau ona outou maua le mamafa. Afai o oe o se tagata taalo, atonu e te manao e maua ai le mamafa mo so o se aofaiga o mafuaaga – pe ona ua e manao e auai i se vasega mamafa sili faatauva mo tauvaga, pe ona e te manao e maua maso, ma iloa o le a outou maua ai le mamafa o se taunuuga o le faamuamua i luga o lena vaega tele maso faaopoopo (recomping – aveesea gaʻo ao maua le malosi – e matua faigata ona faia ma e le taumafai e taunuu ai i tupe faasili maitauina le malosi mo tagata ua uma ona fetaui).

O lea la,, oa ni auala saogalemu ma le lelei e maua mamafa? lelei, auala uma ina ia maua mamafa mulimuli i le mataupu faavae lava lea e tasi – eat 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, 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, 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. le o se mea lenei e mafai ona e lagolagoina mo se taimi umi o le taimi, ae mo se alii talavou o loo saili ina ia maua le vaega tele maso matuia, e mafai ona avea o se filifiliga.

E moni lava e faalagolago atalii le mafuaaga o loo e taumafai e maua ai le mamafa, lou tuufaatasiga tino i le taimi nei ma mamafa, outou tupulaga, lou itupa, ma o outou tulaga oi ai nei o le malosi.

Afai o loo toe tau faaleleia olaga mai se faaletonu le ', faataitaiga, lea o le a se eseesega o ou ala i se tasi o ia lea ua na o le vaai ina ia maua se mamafa laitiiti i le taimi o maitaga. Afai ei ai ni atugaluga po te le mautinoa le mea e fai, ona talanoa muamua i lau fomaʻi i luma o le suia o lou olaga.