Puehuehu lepo: ʻO nā mea āpau āu e ʻike ai

Anter

• He aha ka puʻupuʻu lepo?
• He maikaʻi paha ia?
• Hōʻoiaʻiʻo i ke koena calorie
• Hiki ke kōkua i ka mākala a me ka loaʻa o ka ikaika
• Nā hopena hopena maikaʻi ʻole
• Hiki ke hāpai i ka waiwai momona i makemake ʻole ʻia
• Hiki ke hoʻopili i nā waiwai o ke koko
• Malohi paha ʻoe
• ʻAʻole pono e ukali ʻia i ka wā lōʻihi
• Nā meaʻai e ʻai a pale aku ai
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• ʻO kahi ala olakino e hoʻonui i luna
• Ke laina lalo

ʻOiai ʻo ka hōʻemi kino ka pahuhopu maʻamau i kēia lā a me ka makahiki, makemake kekahi poʻe e loaʻa kaupaona no nā kumu kikoʻī.

I ka honua o ke bodybuilding, nā haʻuki ikaika, a me kekahi mau haʻuki kime, hoʻolei pinepine ʻia kahi manawa maʻamau no ka loaʻa ʻana o ke kaupaona - bulking lepo.

Loiloi kēia ʻatikala i ka bulking haumia, nā hopena hopena maikaʻi ʻole, inā he maikaʻi, a me kekahi mau meaʻai e ʻai a pale i ka wā e ukali nei i ke ʻano.

He aha ka puʻupuʻu lepo?

Ma ka laulā, pili ka huaʻōlelo bulking i kahi manawa i kaohi ʻia o ka helu ʻana o ka calorie i hoʻonui ʻia a hoʻohui ʻia me ka hoʻomaʻamaʻa kūpaʻa kūpono e hoʻonui ai i nā mākala a me nā loaʻa ikaika.

ʻO ke koena o ka calorie e pili ana i ka ʻai ʻana i nā calorie hou aku ma mua o kou puhi ʻana, a hiki ke alakaʻi i ka loaʻa ʻana o ke kaupaona ma ke ʻano o ka mākala a momona paha.

Lawe kahi bulking lepo i kēia i kahi ʻanuʻu aʻe a hiki ke wehewehe ʻia ma ke ʻano he kau paona ʻole o ke kaupaona ʻana e nā mea pono e paipai ai i nā mākala a me nā loaʻa ʻana o ka ikaika. Hoʻohui mau ʻia ia me ka hoʻoikaika kūpaʻa kiʻekiʻe e hoʻokō i kēia mau adaptation.

Hoʻohana ʻia paha ke ala e nā bodybuilding body off-season, weightlifters, powerlifters, a i ʻole ka gym-goer awelika ke nānā aku nei e ʻūlū i kekahi nui.

Ke hele nei i ka nui o ka lepo, ʻaʻohe palena o nā meaʻai. ʻO ka pahuhopu ka ʻai ʻana e like me ka mea hiki ke hoʻonui i ka nui o ke kino.

ʻO ka manawa pinepine, hoʻohana ʻia nā lūlū calorie kiʻekiʻe a me nā paukū loaʻa paukū i ka wā o ka lepo lepo e hoʻolaulaha i ke koena calorie a me nā loaʻa o nā mākala ma hope.

ʻOiai e hana paha kēia no kekahi, ʻike paha kekahi i nā hopena maikaʻi ʻole ma mua o nā pōmaikaʻi.

ʻO ka bulking Dirty kahi ala o ka loaʻa wikiwiki i hoʻohui pinepine ʻia me ka hoʻomaʻamaʻa kūʻē kiʻekiʻe a hoʻohana ʻia e nā mea ʻaleʻale ʻē aʻe e hāpai i ka loaʻa ʻana o ka mākala a me ka ikaika.

He maikaʻi paha ia?

ʻOiai ʻo ka nui o ka lepo e hiki ke kumu i ka loaʻa ʻana o ke kaupaona, e noʻonoʻo paha ʻoe inā paha he hoʻolālā lōʻihi lōʻihi ia no ka loaʻa ʻana o nā mākala.

Eia kekahi mau piʻi i ka hāhai i ka nui lepo.

Hōʻoiaʻiʻo i ke koena calorie

E like me ka paʻakikī o ka hapanui o ka poʻe e lilo kaupaona, paʻakikī ka loaʻa ʻana o kekahi i ka loaʻa ʻana o ka paona.

No kēia mau kānaka, he kōkua kōkua paha kahi puʻupuʻu lepo, no ka mea, paipai pinepine ia i ke koena nui o ka calorie a pēlā e alakaʻi ai i ke kaupaona ().

Unuhi ʻia ka maikaʻi o kēia kaupaona ʻana i ka loaʻa ʻana o ka mākala ke hoʻopili ʻia me kahi papahana hoʻomaʻamaʻa kūpaʻa kūpono, ʻo ia kekahi ʻano nui o ka bulking polina i hiki ʻole ke nānā pono ʻole ʻia.

Me nā ʻano hana kaupaona hou aʻe, he lohi paha nā hopena ma muli o ka lawa ʻole o ke koena calorie. No laila, he mea maikaʻi paha ka nui lepo i kēia ʻano.

Hiki ke kōkua i ka mākala a me ka loaʻa o ka ikaika

Hoʻohana pinepine ʻia ka loaʻa ʻana o ke kaupaona i papahana e paipai i nā mākala a me nā loaʻa ka ikaika i ka ikaika, ke kino, a me kekahi mau haʻuki kime.

No ka loaʻa ʻana o nā mākala, pono ke koena o ka calorie e pono ai, ma ka maʻamau he 10-20% mau calorie hou aku no ka hapanui o ka poʻe ().

ʻOi aku ka nui o ka lepo ma mua o kēia pae, no laila ke hāʻawi nei i nā mākala nui a me nā loaʻa ikaika no ka hapa nui o ka poʻe ke hui pū ʻia me kahi regimen hoʻomaʻamaʻa kūʻē kūpono.

Hiki ke hana ʻia kahi nui lepo i kekahi mau hanana kahi e makemake ʻia ai ka waiwai. Hāʻawi ia i ke koena calorie i hiki ke alakaʻi i ka loaʻa o ka mākala a me ka ikaika ke hoʻohui ʻia me ka hoʻomaʻamaʻa kūʻē.

Nā hopena hopena maikaʻi ʻole

Me nā mākala a me nā loaʻa ikaika e pili pū ana me ka bulking lepo, hele mai ia me nā hopena hopena maikaʻi ʻole.

Hiki ke hāpai i ka waiwai momona i makemake ʻole ʻia

Hāʻawi ʻia ʻaʻole mālama pinepine ʻia ka ʻai ʻana o ka kalori ma kahi nui lepo, maʻalahi e hoʻokō i ke koena o ka calorie, ka mea kanalua ʻole e alakaʻi ai i ka loaʻa kaumaha. ʻOiai ʻo kekahi o kēia kaupaona mai nā mākia i hoʻohui ʻia, e loaʻa kahi pākēneka nui mai ka nui momona ().

I ka wā e pili ana i ka haʻuki ikaika a me ke kino, ʻo ka pahuhopu ka mea maʻamau e hoʻonui i ka ikaika a me nā loaʻa o nā mākala.

ʻO ke kikoʻī i nā haʻuki kino, e like me ke bodybuilding, hoʻokolokolo ʻia nā mea hoʻokūkū ma ko lākou kino a me ka nui. ʻOi aku ka paʻakikī o ka loaʻa ʻana o ka momona momona i ke ʻano ke hiki mai ka manawa no ka hoʻokūkū ().

E pili ana i ka haʻuki ikaika a me ka mana, e like me ka hāpai hāpai hāpai ʻana i ka hana ʻeleu a me ka hāpai ʻana i ka mana, aia kekahi maʻa mau nā papa kaupaona i loko e hoʻokūkū ai nā mea hoʻokūkū. ʻOi aku ka paʻakikī o ka loaʻa ʻana o ka momona i ka loaʻa ʻana o kahi papa kaumaha.

No nā poʻe haʻuki e komo ana i nā haʻuki kime, hiki i kahi nui lepo e haʻalele iā lākou i waho o ke ʻano ke hiki mai ka manawa no ka hoʻomaʻamaʻa mua a ma ke kau.

ʻO ka mea hope loa, no ka poʻe haʻuki haʻuki e nānā ana e kau i kekahi nā mākala, ʻo ka loaʻa ʻana o ka momona he nui e kāohi i kā lākou pahuhopu o ka hoʻomaikaʻi ʻana i ko lākou kino.

Hiki ke hoʻopili i nā waiwai o ke koko

Me ka mea hiki ke loaʻa ka momona momona, aia kekahi mau hopena olakino maikaʻi ʻole e noʻonoʻo ai. Ke hele nei i ka nui o ka lepo, ʻoi aku ka kiʻekiʻe o ka lawe ʻana i nā carbs a me nā momona momona.

ʻO ka ʻai ʻana he nui loa o kēia mau meaʻai i hoʻopili ʻia me ka kiʻekiʻe o ke kōkōlika a me nā pae kō kō, e alakaʻi ana i ka hoʻonui ʻia o nā kūlana olakino e like me ke kiʻekiʻe o ke koko, hahau, maʻi ʻaʻai, a me ka maʻi kō

He mea nui e hoʻomaopopo i ka hapa nui o nā noiʻi e pili ana i ke kumuhana i alakaʻi ʻia i ka poʻe hoʻoikaika kino ʻole.

ʻOiai ʻo ka hoʻomaka ʻana i kahi nui lepo e hoʻonui ai i kāu makaʻu wā pōkole o kekahi mau kūlana olakino, e hoʻomaka hou ana i kahi papaʻai momona, ʻaihue ʻole ʻia e hoʻopau i kēia mau hopena.

ʻO ke ala ʻoi loa e kiaʻi ai i kēia mau hōʻailona olakino koʻikoʻi he hōʻike i ke koko ma ka liʻiliʻi hoʻokahi manawa i kēlā me kēia makahiki, me kahi kino. ʻOi aku paha ka maikaʻi o ka hoʻāʻo pinepine ʻana inā he moʻolelo kāu no kekahi ʻano olakino ().

Malohi paha ʻoe

Ke hāhai nei i kahi nui lepo, ʻai ʻia nā meaʻai calorie kiʻekiʻe e hāpai i ka loaʻa ʻana o ke kaumaha.

Hoʻomaʻamaʻa ʻia ka hapa nui o kēia mau meaʻai a loaʻa i loko o ka nui o nā kō a me nā sodium i hoʻomaʻemaʻe ʻia, kahi e hiki ai i ka paʻa ʻana o ka wai a me nā fluctuations i nā kō kō kō (().

E waiho paha kēia iā ʻoe i ka lohi ma hope o kekahi mau lā o ka hahai ʻana i ka papaʻai.

Hōʻike kahi noiʻi e hiki i kahi papaʻai kiʻekiʻe i nā carbs maʻalahi ke alakaʻi i ka hoʻonui ʻana i ka luhi a me nā ʻōuli o ke kaumaha ().

Pono e noʻonoʻo ʻia kēia mau ʻōuli ma mua o ka hoʻomaka ʻana i kahi nui lepo.

ʻAʻole pono e ukali ʻia i ka wā lōʻihi

ʻOiai hiki ke maikaʻi ka bulking haumia i kekahi mau hanana, ʻoi aku ka maikaʻi o ka ukali ʻia ma ke ʻano he wā pōkole i ka wā kau o nā haʻuki like ʻole.

Ma hope o kahi nui lepo no kahi wā lōʻihi hiki ke alakaʻi i ke olakino hoʻohoka.

Ma hope o kahi lepo lepo e kumu i nā hopena maikaʻi ʻole, e like me ka loaʻa ʻana o ka momona, ka lohi, a me nā pae maʻamau o kekahi mau hōʻailona olakino koʻikoʻi. No laila, ʻoi aku ka maikaʻi ma muli o kahi hoʻolālā wā pōkole.

Nā meaʻai e ʻai a pale aku ai

Ke hāhai nei i kahi nui lepo, ʻaʻole nui nā meaʻai i nā palena palena ʻole ma muli o ke ʻano paʻa ʻole o ka papaʻai. Eia kekahi mau meaʻai e ʻai ai a hōʻalo ai:

Nā meaʻai e ʻai ai

• nā meaʻai protein kiʻekiʻe, e like me ka ʻulaʻula, ka iʻa, ka moa, ka waiū, tofu, tempeh
• nā pauka protein
• Loaʻa ka nui o ka nui-calorie i ka pauka
• palaoa palaoa
• lāʻau kī
• nā huaʻai a me nā mea kanu
• ipu kīʻaha kiʻekiʻe
• nā mea i hoʻomoʻa ʻia
• pizza
• pasta
• nā hua nati a me nā nati
• nā pākaukau
• hua holoʻokoʻa
• ʻāpala
• mea 'ai wikiwiki

Nā meaʻai e hōʻalo ai

• calorie haʻahaʻa, papaʻai, a i ʻole nā ​​meaʻai kō
• nā meaʻai e hiki ai ke hopena i nā hopena olakino maikaʻi ke ʻai ʻia i nā nui, e like me ke ake, nā nati Brazil, a me nā iʻa i loaʻa i ka mercury

ʻAe ʻia ka hapa nui o nā meaʻai ʻoiai ke ukali nei i kahi nui lepo, ʻoiai makemake ʻoe e kaohi i kekahi no nā kumu like ʻole.

ʻO kahi ala olakino e hoʻonui i luna

ʻOiai ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ka lepo no ka loaʻa ʻana o ke kaupaona, hiki i kona ʻano keakea ʻole ke alakaʻi i nā hopena olakino maikaʻi ʻole.

No ka poʻe e ʻimi nei e loaʻa ka nui o nā mākala me ka nui ʻole o ka momona o ke kino, aia kekahi ala ʻē aʻe i ka puʻupuʻu haumia, i kapa ʻia ʻo "bulking clean" a i ʻole "bulking."

Ke hele nei i kahi ala hoʻomaʻemaʻe bulking, ʻo ka pahuhopu ka ʻai ʻana i ke koena o ka calorie me ka nui o nā protein, ʻoiai ke kiʻekiʻe o ka calorie, hana ʻia, kaohi ʻia nā meaʻai kō.

ʻO kahi koena calorie o 500 mau calori kahi maʻa mau kahi wahi e hoʻomaka ai e paipai i nā loaʻa muscle ().

ʻO ka hapa nui o ka papaʻai i hana ʻia i ka calorie- a me ka nutrient-dense mau meaʻai āpau, e like me ka laiki, nā nati, nā nati, nā ʻulaʻula, nā sālemona, nā hua maloʻo, nā avocado, nā cereal olakino, nā hua manu piha, a me nā huahana waiū momona piha.

ʻO kekahi mau ala e hōʻoia ai i ka loaʻa ʻana o ka kalori i ka nui maʻemaʻe me ka hoʻouka ʻana i nā momona olakino, ka hoʻonui ʻana i nā nui o kāu ʻāpana, a me nā hana a puni me ka nui o nā carbs.

I mea e hōʻoia ai i ka holomua, pono paha ia e nānā i kāu loaʻa macronutrient - ka protein, carbs, a me ka momona āu e ʻai ai - a me kou kaupaona e hoʻoponopono i ka papaʻai e pono ai.

Ke noʻonoʻo nei i kahi nui lepo hiki ke alakaʻi i ka loaʻa momona nui, makemake paha kekahi poʻe e hoʻāʻo i kahi "hoʻomaʻemaʻe" i ka bulking e haʻalele i ka hana, nā meaʻai momona a hoʻololi iā lākou me nā calorie- a me nā mea momona momona.

Ke laina lalo

ʻO kahi nui lepo e pili ana i kahi wā o ka loaʻa waiwai koʻikoʻi i hoʻohana ʻia e paipai i ka mākala a me ka ikaika i nā haʻuki ikaika a me kekahi mau haʻuki kime.

Ke noʻonoʻo nei i ka nui o ka lepo i loko o ka calorie kiʻekiʻe, nā meaʻai i hana ʻia, hele mai ia me nā hopena maikaʻi ʻole e like me ka loaʻa ʻana o ka momona, ka palaualelo, a me nā helu koko ʻole.

ʻOiai nā downsides hiki ke hiki, hiki i kahi nui lepo kahi kumu kūʻai waiwai kūpono no kekahi mau heluna, no ka mea hāʻawi ia i ke koena calorie e pono ai e loaʻa ka nāhelehele a me ka ikaika, ʻoiai ʻoi aku ka maikaʻi o ka ukali ʻia e like me kahi hoʻolālā wā pōkole.