Ivolumu

Thola ukuthi mangaki ama-calories owadingayo ukuze uthole isisindo somzimba nokuthi ungakwandisa kanjani ukudla kwakho kwe-macronutrient.

Thola amasu asebenzayo okugcina isisindo sakho semisipha ngenkathi wenza ukudla. Izeluleko mayelana nokudla, ukuqeqeshwa, nokunye.

Thola ukubaluleka kwama-carbohydrate ngemuva kokuqeqeshwa ukuze uthuthukise ukululama nokusebenza kwakho.

Senza uhlu lwamabhulakifesi amaprotheni angcono kakhulu ukuze sizuze isisindo semisipha futhi siyakutshela ukuthi ungawalungiselela kanjani. Ngena ukuze ufunde kabanzi

Yazi ukuthi ziyini izimpawu zokudla ama-carbohydrate amaningi. Sihlaziya imiphumela emibi futhi yiziphi ama-hydrates angcono kakhulu.

Zitholele indlela yokukhulisa isifiso sakho sokudla ngendlela engokwemvelo nenempilo. Sikufundisa amaqhinga okukhulisa isifiso sakho sokulamba futhi wandise ama-calories nsuku zonke.

Thola ukuthi yikuphi ukudla okubi kakhulu ongakudla ngemva kokuqeqeshwa. Yazi ukudla okulula okufanele ukugweme nokuthi yiziphi izinketho ezinempilo.

Yazi ukuthi yikuphi ukudla okungafanele ukudle ngaphambi kokuqeqeshwa. Siphinde sikufundise okuhle kakhulu ngaphambi kokuzivocavoca nokuthuthukisa ukusebenza.

Thola ukuthi yini okufanele uyidle ngaphambi kokudlala ithenisi noma i-paddle tennis. Le midlalo idinga ukudla okunempilo okunikeza amandla, kodwa ungakhathali ngesikhathi sokuqeqeshwa noma ukuncintisana.

Thola ukuthi ungasikhulisa kanjani imisipha ngaphandle kokuyeka ukugijima noma ukwenza umsebenzi wakho wenhliziyo nemithambo yegazi. Kungenzeka ukwandisa umthamo wemisipha ngaphandle kokudela izindlela zakho zokugijima noma zamabhayisikili.

Abasubathi abaningi nabathandi bokuqina benza i-Cheat Day ekudleni kwabo okuqinile. Iningi lisenqubweni yokulahlekelwa amafutha, ngakho-ke kufanele banakekele ukudla kwabo. Thola ukuthi yini i-Refeed Day nokuthi iyiphi engcono.

Uma umgomo wakho njengomdlali ukwandisa imisipha yemisipha, kufanele ucabangele uhlobo lokudla, ngaphezu kokuqeqeshwa kwamandla. Thola ukudla okungcono kakhulu ukwandisa usayizi wemisipha yakho.

Ukuqina kwemisipha nakho kungakhula ngenkathi silele. Ucwaningo lubonisa ukuthi yini okufanele uyenze nokuthi yini okufanele uyithathe ukuze wenze ukwakheka kwamaprotheni kwenzeke ebusuku.

Ama-carbohydrate ayisakhamzimba esibalulekile empilweni enhle. Thola ukuthi singawanciphisa nini ama-carbohydrate uma sifuna ukufeza umgomo ongokwenyama.

Ukwandisa imisipha yemisipha akuxhomekile ekuqeqesheni ngokomzimba kuphela. Ukudla kuyisici esinqumayo sokuthi imisipha ikhule ngevolumu futhi ibe namandla anele. Thola ukudla okungcono kakhulu ukuze uthole isisindo semisipha.

Ukuzuza isisindo ngendlela enempilo akulula njengoba kubonakala. Sikutshela ukuthi ungathola kanjani ama-kilos ngaphandle kokwandisa amafutha omzimba nokugcina ukudla okunempilo nokuhlukahlukene.

Abasubathi kufanele bakunakekele ngokukhethekile ukudla kwabo ukuze benze konke okusemandleni abo esimisweni ngasinye sokuqeqeshwa. Thola ukuthi yini okufanele uyidle ngaphambi, ngesikhathi nangemva kokuqeqeshwa. Uyazi ukuthi udinga amandla angakanani nsuku zonke?

Thola indlela yokudla ukukhulisa imisipha yemisipha. Sixoxa ngokudla okuvunyelwe kanye namanye amathiphu ochwepheshe.

Ukwandisa imisipha noma ukwehlisa amaphesenti amafutha omzimba akuzona izinqubo ezilula futhi ezisheshayo. Funda ukuthi ungayifinyelela kanjani imiphumela ehlala njalo ngaphandle kokunqotshwa ukuqina okuhlanyayo.

I-testosterone ephansi ingenye yezinkinga ezivamile phakathi kwabesilisa nabesifazane abavocavoca umzimba. Sikutshela izizathu zokuthi kungani kungenzeka futhi yiziphi ezinye izindlela zokungathathi i-supplementation.

Ucwaningo olwenziwe eNyuvesi yaseToronto luzamile ukukhombisa ukuthi ukudla amaqanda amhlophe kungcono kunokudla amaqanda aphelele ngemuva kokuqeqeshwa. Ingabe ikhulisa imisipha noma ingabe inganekwane yokufaneleka okungamanga?

Uma uzijwayeza ukuzivocavoca umzimba njalo, uzoba nentshisekelo yokwazi ukubaluleka kokudla ukudla okunothe ngamaprotheni. Uzofinyelela izinhloso zakho futhi uthole imiphumela oyilindele.

I-Bulking and Cutting amagama ajwayelekile ezindaweni zokuzivocavoca. Babhekisela ezigabeni ezibalulekile kulabo abafuna ukuzuza ivolumu nokulahlekelwa amafutha.

Kwabanye abantu, umgomo wokuzuza isisindo ungaba inkinga enkulu. Kulesi sihloko sizozama ukuhlinzeka ngezinketho zokudla eziningana ezizosiza lezi zinhlobo zabantu ukuqedela umgomo wabo we-caloric. Ukwenza lokhu, zonke izidlo esizethula ngezansi zizozama ukuba ngokwemvelo ngangokunokwenzeka.