If you are underweight, you may have been told by your doctor that you should gain weight. If you are an athlete, ungafuna bafumane ubunzima ngenxa naliphi na inani izizathu – mhlawumbi ngenxa yokuba ufuna ukujoyina i iklasi ubunzima enokhuphiswano kakhulu lemidlalo, okanye kuba ufuna ukuzuza izihlunu, Yazini uya kufumana ubunzima ngenxa yokubeka phezu ukuba ubunzima umsipha extra (recomping – ukulahlekelwa amanqatha ekuthini namandla – Kunzima kakhulu ukwenza yaye bekungayi kukhokelela uzuza amandla lubonakale abantu ukuba sele ilingane).
ke, oko iindlela ezikhuselekileyo nesebenzayo ukuba mkhulu? Well, zonke iindlela ukuze bafumane ubunzima ukulandela isimiso esifanayo – 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, ke uya ekhalipha bafumane izihlunu – kwakunye namanqatha.
Ukuba kuyitya surplus osidingayo of 500+ calories ngosuku kuthelekiswa inkcitho yakho iyonke amandla ngemihla, ke uya kuzuza amanqatha, nokuba wena undiphakamisayo iintsimbi ezinzima ngexesha elifanayo. Inzuzo amafutha, okubuhlungu, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, kodwa kuya kusoloko kukho inzuzo fat.
Abanye abantu nje musani itya ezinkulu, kwaye ufumanise ukuba nzima ukutya calories ngokwaneleyo ukuzuza ngokwenene ubunzima – kodwa ungenza ukuhambahamba oku ngokusebenzisa milk iiproteins kunye nobunzima gainers, kwaye nkqu ngokusela smoothies ukufumana calories ezingaphezulu.
Kanjalo, Umqeqeshi amandla Mark Rippetoe lithethelela ukuba abantu abafuna ukufumana isiselo esinxilisayo a neelitha yobisi ngosuku ukuxhasa ukuthathwa osidingayo ukuba ukholelwa mafikizolo kufuneka abe ngexesha ibandakanyeka kwinkqubo yoqeqesho amandla. 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.