Haddii aad tahay hooseeyo, aad waxaa laga yaabaa in loo sheegay in ay dhakhtarka waa in aad u miisaan. Haddii aad tahay ciyaaryahan ah, laga yaabaa in aad rabto in aad si loo helo miisaan lambarka mid ka mid ah sababaha – sidoo kale, sababtoo ah aad rabto in aad ku biiri fasal miisaan dheeraad ah oo tartan koob, ama sababtoo ah aad rabto in aad si aad u heshid muruqa, and know you will gain weight as a result of putting on that extra muscle mass (recomping – losing fat while getting stronger – is 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 – 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, iyo waxa calories kuwa waa in foomka of?
Haddii aad cunto cuntooyinka qashinka ah, oo aad ka heli doonaa miisaanka, laakiin wax badan oo ka mid ah noqon doona baruurta. Haddii aad cunto cunto waa hodan ku protein iyo dufanka caafimaad, oo waxay leeyihiin siyaado ah calorie waaweyn, markaas weli waad heli doontaa wax badan oo baruurta, laakiin qaar ka mid ah murqaha oo ay la socdaan waxa la. Haddii aad raacdo cunto isla halka kor u miisaanka culus, ka dibna waxaad ka heli doontaa xoog iyo helaan muruqa – iyo sidoo kale baruurta.
Haddii aad cunto dheeri calorie of a 500+ kaloori maalintii marka loo eego tirada guud ee aad kharashka tamarta maalin kasta, ka dibna aad ka heli doonaa baruurta, xataa haddii aad u qaadaya miisaanka culus waqti isku mid ah. faa'iido baruurta waa, nasiib daro, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, laakiin waxaa mar walba noqon doonaa qaar ka mid ah faa'iidada baruurta.
Dadka qaar si fudud aadan haysan calooshooda waaweyn, oo ay ka heli in ay halgan ugu jiraan inay cunaan calories ku filan oo ay si dhab ah u helaan miisaanka – laakiin waxaad ka heli kartaa adigoo isticmaalaya ruxruxaa protein iyo gainers mass, iyo xataa by cabo smoothies si aad u hesho calories dheeraad ah.
Dhab ahaantii, 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. Haddii aad qabto wax dareen ah ama aadan hubin waxa la sameeyo, ka dibna la hadal dhakhtarkaaga marka hore ka hor inta ay beddelaan hab nololeed.