Ti o ba ni ko ni iwon, o le ti a ti so nipa rẹ dokita ti o yẹ ki jèrè àdánù. Ti o ba ti o ba wa ni ohun elere, 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, 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, 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, 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, nwọn si ri pe nwọn Ijakadi lati jẹ to kalori lati gan jèrè àdánù – ṣugbọn o le gba ni ayika yi nipa lilo amuaradagba shakes ati ibi-gainers, ati paapa nipa mimu Smoothies lati gba afikun awọn kalori.
Nitootọ, agbara ẹlẹsin Mark Rippetoe iṣeduro wipe eniyan ti o ti wa ni nwa lati gba lagbara mimu a galonu ti wara ọjọ kan lati se atileyin fun awọn kalori gbigbemi ti o gbà a alakobere yẹ ki o ni nigba ti won ti wa ni npe ni a agbara ikẹkọ eto. Eleyi jẹ ko nkan ti o le fowosowopo fun gan gun akoko ti akoko, ṣugbọn fun awọn a ọmọ eniyan ti o wa ni nwa lati jèrè pataki isan ibi-, o le jẹ aṣayan.
O gan dale ọmọ idi ti o wa ni gbiyanju lati jèrè àdánù, rẹ ti isiyi body tiwqn ati iwuwo, ọjọ ori rẹ, rẹ iwa, ati awọn rẹ ti isiyi ipele ti amọdaju ti.
Ti o ba ti wa ni bọlọwọ lati ẹya njẹ ẹjẹ, fun apere, ki o si rẹ ona ni lilọ lati wa yatọ si si ẹnikan ti o wa ni o kan nwa lati jèrè kekere kan àdánù nigba oyun. Ti o ba ti o ba ni eyikeyi awọn ifiyesi tabi wa ni ko daju ohun ti lati se, ki o si sọrọ si dokita rẹ akọkọ ṣaaju ki o to iyipada rẹ igbesi aye.