Isikhokelo esipheleleyo seekhalori ezifunekayo ukufumana ubunzima bemisipha
Fumana ukuba zingaphi iikhalori ozifunayo ukuze ufumane ubunzima bemisipha kunye nendlela yokwandisa umthamo wakho we-macronutrient.
Umthamo
Ukugcina i-Muscle Mass ngelixa uDieting: izicwangciso ezisebenzayo kunye neengcebiso
Fumana amacebo asebenzayo okugcina ubunzima bemisipha yakho ngelixa usenza ukutya. Iingcebiso malunga nesondlo, uqeqesho, kunye nokunye.
I-Essence yeCarbohydrates: Isitshixo sokuBuyisa iMidlalo kunye nokuSebenza
Fumanisa ukubaluleka kweecarbohydrates emva koqeqesho ukuze ukwandise ukubuyiswa kwakho kunye nokusebenza kwakho.
Isidlo sakusasa seprotheyini ukufumana ubunzima bezihlunu
Senza uludwe lwezona zidlo zakusasa zeprotheyini ukuze ufumane ubunzima bezihlunu kwaye siyakuxelela ukuba uzilungiselela njani. Ngena ukuze ufunde ngakumbi
Iimpawu zokutya ezininzi iicarbohydrates
Yazi ukuba zeziphi iimpawu zokutya iicarbohydrates ezininzi. Sihlalutya imiphumo emibi kwaye yeyiphi i-hydrates engcono kakhulu.
Amaqhinga ali-9 okwandisa umdla wokutya ngokwemvelo
Fumana indlela yokunyusa umdla wakho wokutya ngendlela yendalo kunye nenempilo. Sikufundisa amaqhinga okunyusa umnqweno wakho wokulamba kunye nokwandisa iikhalori zemihla ngemihla.
Ukutya oku-4 (kunye neziselo) ongafanele ukutye emva koqeqesho
Fumana ukuba kukuphi ukutya okubi kakhulu onokukutya emva koqeqesho. Yazi amashwamshwam omele ukuphephe kwaye zeziphi iindlela ezisempilweni.
Ukutya oku-4 ongafanele ukutye ngaphambi koqeqesho
Yazi ukuba kukuphi ukutya ongafanele ukuthathe ngaphambi koqeqesho. Sikwakufundisa okona kulungileyo phambi kokuba wenze umthambo kunye nokuphucula ukusebenza.
Yintoni omele uyidle ngaphambi kokuba udlale i-tennis okanye i-paddle tennis?
Fumana into omele uyitye ngaphambi kokuba udlale i-tennis okanye i-paddle tennis. Le midlalo ifuna ukutya okunempilo okunika amandla, kodwa musa ukudinwa ngexesha loqeqesho okanye ukhuphiswano.
Indlela yokwandisa ubunzima bemisipha ngaphandle kokuyeka ukubaleka?
Fumana indlela yokunyusa ubunzima bezihlunu ngaphandle kokuyeka ukubaleka okanye ukwenza umsebenzi wakho wentliziyo. Kuyenzeka ukuba unyuse umthamo wezihlunu ngaphandle kokuncama ukubaleka kwakho okanye ukukhwela ibhayisekile.
Usuku lweRefeed VS Usuku lokukopela: yeyiphi engcono?
Iimbaleki ezininzi kunye nabathandi bokuqina benza i-Cheat Day kwizidlo zabo ezingqongqo. Uninzi lukwinkqubo yokulahleka kwamafutha, ngoko ke kufuneka banakekele ukutya kwabo. Fumanisa ukuba yintoni iRefeed Day kwaye yeyiphi engcono.
Kufuneka utye ntoni ukwandisa ubunzima bemisipha yakho?
Ukuba injongo yakho njengomdlali kukwandisa ubunzima bemisipha, kufuneka uthathele ingqalelo uhlobo lokutya, ngaphezu koqeqesho lwamandla. Fumanisa okona kutya kulungileyo ukonyusa ubungakanani bezihlunu zakho.
Fumana indlela yokunyusa ubunzima bemisipha yakho ngelixa ulele
Ubunzima bezihlunu bunokonyuka ngelixa silele. Uphononongo lubonisa into omawuyenze kunye nento ekufuneka uyithathe ukwenza iprotein synthesis yenzeke ebusuku.
Liliphi ixesha elifanelekileyo lokunciphisa i-carbs?
Iikhabhohayidrethi ziyimfuneko kwimpilo entle. Fumana xa sinokunciphisa i-carbohydrates xa sifuna ukufezekisa injongo yomzimba.
Ukutya ukuze ufumane ubunzima bemisipha
Ukwandisa ubunzima be-muscle akuxhomekeke kuphela kuqeqesho lomzimba. Ukutya yinto emisela ukuba izihlunu zinyuse umthamo kwaye zibe namandla okwaneleyo. Fumana ukutya okulungileyo kakhulu ukufumana ubunzima bezihlunu.
Yintoni onokuyenza ukuze utyebe ngendlela esempilweni?
Ukufumana ubunzima ngendlela enempilo akulula njengoko kubonakala. Sikuxelela indlela yokufumana ii-kilos ngaphandle kokunyuswa kwamafutha omzimba kunye nokugcina ukutya okunempilo kunye neentlobo ezahlukeneyo.
Kufuneka sitye njani ukuze sidlale imidlalo?
Iimbaleki kufuneka zinyamekele ukutya kwazo ukuze ziqhube kakuhle kakhulu kwiseshoni yoqeqesho nganye. Fumana into omele uyitye ngaphambi, ngexesha nasemva koqeqesho. Ngaba uyazi ukuba kufuneka ungakanani amandla emihla ngemihla?
Iimpawu zokutya ukufumana ubunzima bezihlunu
Fumana indlela yokutya ukunyusa ubunzima bemisipha. Sixoxa ngokutya okuvumelekileyo kunye nezinye iingcebiso zepro.
Indlela yokwandisa izihlunu ngokuzinzileyo?
Ukwandisa imisipha okanye ukunciphisa ipesenti yamanqatha omzimba akuzona iinkqubo ezilula kwaye zikhawuleza. Funda ukuba ungazifikelela njani iziphumo ezihlala ixesha elide ngaphandle kokunikezela kuphambano olugqithisileyo lokomelela.
Izizathu zokuba kutheni une testosterone ephantsi
I-testosterone ephantsi yenye yeengxaki eziqhelekileyo phakathi kwamadoda nabasetyhini abasebenzisa umzimba. Siyakuxelela izizathu zokuba kutheni inokwenzeka kwaye zeziphi ezinye iindlela zokungathabathi izongezo.
Ngaba amaqanda apheleleyo angcono kunamaqanda amhlophe ekukhuleni kwezihlunu?
Uphononongo oluvela kwiDyunivesithi yaseToronto luye lwazama ukubonisa ukuba ukutya abamhlophe beqanda kungcono kunokutya amaqanda apheleleyo emva koqeqesho. Ngaba iyakwandisa ukukhula kwezihlunu okanye yintsomi yokuqina komzimba?
Ukubaluleka kokutya okuneprotheyini eninzi
Ukuba uqhuba umsebenzi womzimba rhoqo, uya kuba nomdla wokwazi ukubaluleka kokutya ukutya okuneprotheni. Uya kufezekisa iinjongo zakho kwaye ufumane iziphumo ozilindeleyo.
Umahluko phakathi koBuninzi kunye nokuSika. Uyazi ukuba zinjalo?
I-Bulking kunye ne-Cutting yimiqathango eqhelekileyo kwiindawo zokuzivocavoca. Babhekisela kwizigaba eziphambili kulabo abafuna ukufumana umthamo kunye nokulahlekelwa ngamanqatha.
Ukutya okuya kukunceda utyebe
Kwabanye abantu, injongo yokuzuza ubunzima inokuba yingxaki enkulu. Kweli nqaku siza kuzama ukubonelela ngeendlela ezininzi zokutya eziza kunceda ezi ntlobo zabantu ukugqiba injongo yabo ye-caloric. Ukwenza oku, zonke izidlo esizinikezela ngezantsi ziya kuzama ukuba ngokwemvelo kangangoko kunokwenzeka.