Umhlahlandlela wakho ophelele we-Bulking

-Delile

• Kuyini I-Bulking?
• Isebenza kanjani i-Bulking
• Kuthatha Isikhathi Esingakanani Ukuqoqa?
• Wazi Kanjani Uma Kufanele Uzame Ukushayela Ngamandla?
• Kubukeka Kanjani Ukudla Kwe-Bulking?
• Izithasiselo
• Ngabe Udinga Ukubona Isazi Sezokondla Lapho Ushaya Inkunzi?
• Ngabe Kubukeka Kanjani Indlela Yokuzivocavoca Nge-Bulking?
• Ukulandelela Intuthuko Ngenkathi I-Bulking
• Kwenzekani Ngemuva kokuthi Uqede Ukuqothula?
• Buyekeza kwe-

Umqondo womphakathi wokuthi ama-dumbbells nemishini yokuqeqesha amandla kufanele igcinelwe kuphela amajimu wokuzivocavoca futhi izikhuthazo zawo zifile futhi zangcwatshwa njengenganekwane yokuthi izinsuku zokuphumula ezenzelwe ababuthakathaka. Kepha noma ngabe igumbi lesisindo selibe yindawo yokujuluka yabo bonke, umqondo wokuqunjelwa futhi ube yimisipha ye-AF usacatshangwa njengomkhuba we-wannabe Arnolds kanye nabakhi bomzimba be-bikini.

Eqinisweni, ukukhwabanisa kungaba isu eliwusizo ohambweni lwakho lokuqina, noma ngabe uyi-newbie yokuzivocavoca noma ushaye udonga ngama-PRs akho. Nakhu okudingeka ukwazi mayelana nokukhwabanisa, kufaka phakathi indlela yokwenza inqwaba ngendlela enempilo, kanye namathiphu wokudla nezincomo zokuzivocavoca ezizokusiza ukuthi uzuze kakhulu emnyangweni wezicubu.

Kuyini I-Bulking?

Kalula nje, ukukhwabanisa kufaka ukukhuphula isisindo somzimba nobukhulu bemisipha ngokwandisa ukudla kwakho kwekhalori futhi wenze ukuqeqeshwa kwamandla njalo esikhathini esithile, kusho uRyan Andrews, RD, C.S.C.S., isazi sokudla okuyinhloko sePrecision Nutrition.

Izizathu umuntu angase afune ukunqwabelanisa ngazo ziyahlukahluka, kodwa kuvamile ukuba athathe umkhuba ukuze afinyelele isisindo esithile somdlalo, njenge-CrossFit, i-weightlifting, noma ukwakha umzimba, noma-uma kwenzeka abanye besifazane-ukwakha impango, kusho uJaclyn Sklaver, CNS, CDN, LDN, umsunguli we-Athleats Nutrition. “Uma ufuna ukwakha isinqe, kuzodingeka udle — kufanele usondle,” kusho yena. "Futhi nesinqe asiqhamuki nje ngokwenza ukuzivocavoca ngamabhande."

Isebenza kanjani i-Bulking

Ukuqonda indlela yokwengeza inqwaba kudinga ukuqonda isayensi yokukhula kwemisipha. Ukukhula kwemisipha kungumsebenzi okhandlayo emzimbeni wakho, futhi ama-calories anika amandla abalulekile okwenza inqubo yenzeke. Ukwakha imisipha, udinga ukuba sesimweni se-anabolic, okusho ukuthi umzimba unophethiloli namandla anele okwakha nokulungisa izicubu, kufaka phakathi imisipha. Uma ungekho kwinsalela yekhalori, ubeka engcupheni yokungena esimweni sokuphamba (lapho umzimba wakho wephula amafutha nemisipha) kanye ne-gluconeogenesis (lapho umzimba wakho usebenzisa imithombo engeyona eye-carbohydrate, njengeprotheyini evela emisipheni yakho, fuel), kuchaza uSklaver. "Uma udla amakhalori amaningi, uphethiloli owengeziwe futhi unamathuba amancane okuba yinto ehlekisayo," esho.

Futhi, uma uswele i-caloric (udla ama-calories ambalwa kunalawo owashisayo), ungafaka ingcindezi emzimbeni, okungadala ukuthi umzimba ukhiqize i-cortisol — i-hormone ehlekisayo eyehlisa i-testosterone futhi engaba imbangela ukuwohloka kwamaprotheni emisipha, kunezela uSklaver. Uma udla amakhalori amaningi, futhi usebenzisa izakhamzimba eziningi ezidlala indima ebaluleke kakhulu kunqubo yokwakha izicubu zomzimba, kusho u-Andrews. (Noma kunjalo kuyinto kungenzeka ukuthi ikhule imisipha ngaphandle kokuthola insalela yekhalori, uSklaver uphawula ukuthi imvamisa kwenzeka kuphela kuma-novice lifters ngoba isisusa sokuphakamisa sisha emzimbeni wabo futhi sizoholela ezingeni elincane kakhulu lokukhula kwemisipha.)

Ukuze uguqule lawo makhalori engeziwe abe yimisipha ehlala isikhathi eside, udinga ukuqeqeshwa ngamandla. I-FYI, lapho uqeqesha amandla, empeleni udala umonakalo emisipha yakho; ngenxa yalokho, umzimba wakho uqala inqubo yokulungisa nokukhula kwemisipha eyaziwa ngokuthi yi-muscle-protein synthesis, kusho uSkalver. Phakathi nale nqubo ye-metabolic, ama-hormone e-testosterone kanye ne-insulin-like growth factor-1 (IGF-1, i-hormone ekhuthaza ukukhula nokuthuthukiswa kwamathambo nezicubu) itshela amangqamuzana e-satellite (izandulela zamangqamuzana emisipha yamathambo) ukuthi aye emsipha owonakele futhi qala ukuyakha kabusha ngamaprotheni. “Ngaphandle kokuqeqeshwa kwamandla, uzokuthola kunzima ukwakha noma ukugcina izicubu zomzimba,” usho kanje. (FYI, wena can ukwakha imisipha ngokuzivocavoca umzimba, futhi, kuthatha umsebenzi owengeziwe nokuqeqeshwa ngokucophelela.)

Kuthatha Isikhathi Esingakanani Ukuqoqa?

Njengezizathu zokukhwabanisa, inani lesikhathi ubuningi elihlala lincike kumuntu. Uma ngaphambi kwalokhu kwenziwa, awukaze ungene egumbini lesisindo futhi ujwayele ukudla ukudla okulingene komzimba wakho, ungahle ubone imiphumela ngokushesha ukwedlula ipro pro ngoba lezi zinguquko ziyisimo esisha ngokuphelele emzimbeni wakho, kuchaza u-Andrews. "Ukwethula ukuqeqeshwa kwamandla nokudla ukudla okunamandla kakhulu okunomsoco nekhalori, umzimba ungaqala nje ukuchofoza, bese uthola isisindo silula kancane kunomuntu obeziqeqesha kanzima isikhathi eside impela futhi umzimba wakhe usuvele wenze ukulungiswa okuningi, ”usho kanje.

Ngokuvamile, noma kunjalo, isikhathi se-bulking sihlala cishe izinyanga ezintathu, okukuvumela ukuthi ukhuluphele kancane kancane (kufaka phakathi isisindo somzimba) * futhi * ukhuphuke ngesisindo ejimini, kusho uSklaver. Eqinisweni, ucwaningo olushicilelwe ku Ijenali Yamazwe Ngamazwe Yesayensi Yokuzivocavoca kukhombisile ukuthi ukwenza izikhathi ezintathu zokuqeqesha amandla emzimbeni ngesonto amasonto ayisishiyagalombili kuholele ekukhuleni nje okungu-2 lb kwesisindo esinciphile, ukwanda ngamaphesenti ayi-11 emandleni okucindezela esifubeni, kanye nokwanda kwamaphesenti angama-21 emandleni we-hack squat.Kungakho kubalulekile ukuthi udle futhi uzilolonge ngokungaguquki ukuze uthole imisipha ebonakalayo futhi usebenze ngendlela yakho uze ufike esisindweni esikhulu, uyachaza.

Wazi Kanjani Uma Kufanele Uzame Ukushayela Ngamandla?

Ukukhiqiza akuwona wonke umuntu. Ngaphambi kokuthi wandise amakhalori akho bese ushaya usuku nosuku ejimini, udinga ukuba nemikhuba ethile eyisisekelo. Uma ukudla kwakho kungahambisani kakhulu futhi uphila ngokudla okusheshayo noma okucutshungulwayo-hhayi amaprotheni ekhwalithi, i-fiber, nezinhlobonhlobo zezithelo nemifino-cabanga ukusebenza ukuze udale leyo mikhuba enempilo kuqala, kusho u-Andrews.

"Ukugcwala kuhluke kancane, futhi kufanele uhambisane nezimpawu ezithile zomzimba ngezinye izikhathi lapho udla khona, njengokuqhubeka nokudla lapho uzizwa usuthi," kusho u-Andrews. "Ngakho-ke uma umuntu engekho esimweni esihle esilawulwayo, esilinganiselayo, kungavele kuholele ekwehleni naphansi nasekushintsheni okungalawuleki ekudleni."

Futhi uma unomlando wokudla okungaphazamiseki noma othambekele kukho, u-Andrews uncoma kakhulu ukuthi usebenze nochwepheshe wezempilo omethembayo ukuze uqiniseke ukuthi unenqwaba ngokuphepha futhi ngaphandle kwanoma yiziphi izinguquko ezinesibindi, ezingazelelwe.

Kubukeka Kanjani Ukudla Kwe-Bulking?

Isinyathelo sokuqala sendlela yokwenza inqwaba ifaka phakathi ukubheka umsoco wakho. Ukuze uthole #inzuzo enkulu, udinga ukuba nekhalori eningi, okusho ukuthi usebenzisa amakhalori amaningi kunalawo owasebenzisa nsuku zonke. Futhi ukuqinisekisa ukuthi amandla angeziwe aguquka abe imisipha, udinga ukunamathela kuhlelo lokuqeqeshwa kwamandla, kuchaza uSklaver (kepha ngaphezulu ekusebenzeni ngobuningi kancane). Kwabesifazane, lokho kusho ukuthi badle ama-kilojoule angama-250 kuya kwangama-500 ngaphezulu nsuku zonke ngesikhathi sokubamba, kepha konke kuncike ekuguqulweni komzimba wakho. “Abanye besifazane bangadla ama-calories angu-2 800 ngosuku, kanti abanye badla ngo-2 200 kuphela. Konke kuncike, kodwa kufanele ube nenani eliningi,” kusho yena. (Ukuthola inani eliphelele lezindleko zakho zamandla nsuku zonke — i-TDEE, noma inani lamakholori owashisayo nsuku zonke ngokuya ngobude bakho, isisindo, ubudala, kanye nezinga lomsebenzi — ngaphambi kokuba uqale ukukhwabanisa, zama i-calculator eku-inthanethi.)

Ukushaya lezo zinhloso ezintsha zekhalori, u-Andrews uncoma ukuthi uqale ngezinguquko ezihamba kancane, ezilula kunokukwenza usebenze ngokweqile ngokudla kwakho. "Abantu abaningi bavame ukwenza kangcono kancane lapho nje kudingeka bakhathazeke ngento eyodwa uma kuqhathaniswa nosuku lwabo lonke nempilo yonke yehlukile kusukela manje," kuchaza u-Andrews. Isinyathelo sokuqala: Yidla uze usuthe kukho konke ukudla. Uma usuqedile ukudla kwakho kodwa usacabanga ukuthi ungadla kancane, kwenze. Kwabanye abantu, lokho kunganele ukuqala ukuqala ukubhukuda, usho kanje.

Uma lokho kungakwenzi ubuqili, noma kunjalo, qala ukwengeza okunye ukuphakela ibhulakufesi lakho, isidlo sasemini, isidlo sakusihlwa, noma isidlo. Ingabe unobhatata ngesidlo sakusihlwa? Beka enye epuletini lakho. Ukuxubha i-protein shake ngemva kokuzivocavoca? Phuza ama-ounces amane engeziwe. Bese ukala intuthuko yakho bese unquma ukuthi udinga ukuthatha indlela enolaka, usho kanje.

Uma ukuhamba nokugeleza akuyona i-jam yakho, ungathatha indlela eningi yokwenza i-bulking ngokugcina ithrekhi yama-calories nama-macros akho. Landela amafomula alula kaSklaver (noma i-calculator eku-inthanethi enjengale noma lena) ukuze ufunde izidingo zakho zokudla okunomsoco ngenkathi ushaya:

• Amakholori: Isisindo somzimba kuma-lbs x 14 noma ku-15
• Amaprotheni (g): Isisindo somzimba kuma-lbs x 1
• Ama-carbohydrate (g): Isisindo somzimba kuma-lbs x 1.5-2.0
• Amafutha (g): Amakholori asele

Kepha ukuzifaka kulawo khalori amaningi kungazizwa njengomsebenzi (ingasaphathwa, kungazizwa kukubi kuwe). Yingakho bobabili uSklaver no-Andrews bancoma ukuthi kudliwe amafutha anempilo, njengamantongomane, ukhilimu kakhukhunathi, ibhotela elidlisa utshani, kanye nokwatapheya ngoba amafutha anenani eliphindwe kabili kunamakholori ngegremu ngalinye njengamaprotheni nama-carbs. Ukuhumusha: Uzopakisha amakhalori amaningi ngokudla okuncane okugcwalisa isisu sakho.

"Uma umuntu edla isaladi ye-kale eluhlaza enkulu nenqwaba yemifino eluhlaza eqoshiwe, lokho kungukudla okuningi futhi angazizwa egcwele ngempela, kodwa inikeza ama-calories amancane namaprotheni jikelele," kusho u-Andrews. "Qhathanisa lokho nesitsha sokuxuba umzila esigcwele amantongomane nezithelo ezomisiwe-okuthile okunamandla kakhulu wekhalori namaprotheni-okungaba lula ukukudla kwabanye abantu." (Futhi gxila kulokhu okunye ukudla okunempilo kepha okunekhalori ephezulu.)

Ngasohlangothini lwe-flip, akuyona into yamahhala yokudla konke ukudla okugayiwe nokuthosiwe okufunayo. Usafuna ukulandela izimiso eziyinhloko zokudla okunempilo—ukushaya isilinganiso sakho samaprotheni, ukuthola inqwaba yama-micronutrients, futhi uqiniseke ukuthi uthola amafutha abalulekile anele, kusho uSklaver. Uthi: “Awubi udoti womuntu. “Isifo senhliziyo siseseyinto. I-cholesterol iseyinto uma uyinqwaba. ” Ngakho-ke uma ukhetha ukuthi imaphi amafutha afanele epuletini lakho, khetha ukusikeka okunamafutha kanye namafutha asezitshalweni, kunezela uSklaver. (Okuhlobene: Umhlahlandlela Wabaqalayo Wokulungiselela Ukudla Nokwakha Umzimba)

Ngakho konke lokhu kudla, uzobona izinguquko ezithile ohlelweni lwakho lokugaya ukudla, kufaka phakathi ukuzizwa ugcwele kaningi nokuba nokunyakaza kwamathumbu amaningi, kusho u-Andrews. Futhi, uzoba nesikhathi esilula ukushaya i-quota yakho ye-fiber futhi uthole ama-micronutrients ayisihluthulelo okungenzeka ukuthi ubukade untula phambilini, kungeza uSklaver.

Izithasiselo

Uma ukhwabanisa, uSklaver uhlala encoma ukuthatha isithasiselo samaprotheni okungenani esinama-gramu angama-25 wamaprotheni aphelele ngokusebenza, okuyinani elidingekayo emzimbeni wakho ukuqala ukusebenzisa iphrotheni ukwakha nokulungisa imisipha, inqubo eyaziwa njengephrotheni yemisipha synthesis (MPS). Uma usebenzisa isengezo samaprotheni esuselwa ezitshalweni, uSklaver uphakamisa ukufaka i-leucine, i-amino acid ebalulekile ekhahlela i-MPS etholakala ngamanani amancane emithonjeni yamaprotheni asezitshalweni kunasezilwaneni, ngokusho kocwaningo ephephabhukwini Izakhamzimba.

Akufanele ugcine amaprotheni Shake Shake ngenxa yesimiso sakho sangemva kokuzivocavoca, noma. Ngenkathi ubhuqa, ufuna ukuba nenani elanele lamaprotheni asakazwe usuku lonke, kusho uSklaver. Utusa ukuba ne-whey protein shake ngesikhathi sasekuseni, phakathi nemizuzu engu-30 yokuqeda ukujima, noma ngaphambi kokulala ukuze kuvinjelwe i-catabolism lapho ulele, inqubo ebalulekile yokulungisa umzimba wakho (nokwakha imisipha) edinga amaprotheni namandla, kusho uSklaver.

Kepha uma ukhohliwe ukupakisha impuphu yakho futhi ungakwazi ukwenza ukuzamazama kokuhamba, ungazishayi phansi ngakho. "Ngingathanda ukubona umuntu edla ukudla okuhlukaniswe ngokulinganayo usuku lonke, nsuku zonke, ocebile ngamaprotheni, kunokuba abeke phambili amaprotheni shake ngokushesha ngaphambi noma ngemuva kokuzivocavoca," kusho u-Andrews. Futhi khumbula: Ukwengeza ngeprotheyini akuyona imfuneko, kepha kunalokho kuyindlela esheshayo nelula yokwenza indlela yakho ukushaya inani lakho, kusho u-Andrews. (Bheka: Nakhu Amaprotheni Okufanele Uwadle Ngosuku)

I-Creatine ingakusiza uhlangabezane nezinhloso zakho ze-swole, futhi. Isengezo singasiza abantu ukuthi baziqeqeshe kanzima, okungenzeka sibasize bathole imisipha eyengeziwe, futhi sikwazi ukuhambisa amanzi kumaseli emisipha, angakhuthaza ukuzuza kwesisindo, kusho u-Andrews. Ukuze ubambe lezo zinzuzo, thatha amagremu angu-3 e-creatine usuku ngalunye, kusho uSklaver.

Ngabe Udinga Ukubona Isazi Sezokondla Lapho Ushaya Inkunzi?

Impendulo emfushane futhi emnandi impela. Noma ungathola ulwazi oluningi mayelana nokukhwabanisa nokudla okunomsoco (sawubona-lapha!) Ku-inthanethi, uchwepheshe uzokunikeza izinhlelo zokudla ezenzelwe wena, ezinembile-nokunye okuningi. "Bazokusiza ukwehlukanisa ukudla kwakho, bakuphendule isonto ngalinye, bakhulume nawe ngezinselelo okungenzeka ukuthi unazo, bakunikeze izindlela zokupheka ezintsha, bese ubabhekisa kuzo ekuzivocavoceni kwakho," kusho uSklaver. "Abanye abantu bavele bangene benze inqwaba bacabange," Ngizodla noma yini engifuna ukuyibeka isisindo, 'futhi akuyona nje indlela owenza ngayo. ”

Ngabe Kubukeka Kanjani Indlela Yokuzivocavoca Nge-Bulking?

Uxolo, awukwazi ukumane udle ukudla okuminyene kwekhalori bese weqa iminwe yakho uze ube yisiphukuphuku njengo-Jessie Graff—kudingeka ube uzivocavoca futhi uphakamise kanzima njalo, kusho uSklaver. Kulokhu, i-cardio isebenza ngokumelene nawe nezinhloso zakho ngenkathi unenqwaba, njengoba wenza i-cardio eshisa kakhulu ikhalori, ukudla okuningi okuzodingeka ukwenze ukuze ukwenzele lokho, uyachaza. (Qaphela: ICardio kungenzeka ingakulungeli ukukhwabanisa, kepha yona kuyinto ingxenye ebalulekile yokugcina inhliziyo yakho iphilile.) Nakuba, yebo, ungakwazi ukwakha imisipha ngokujima kwesisindo somzimba kuphela, akuyona indlela engcono kakhulu yokuhlangabezana nemigomo yakho yobuningi. "Ngeke ufune ukwenza inqwaba futhi [kuphela] wenze i-yoga," kusho uSklaver. “Ngemuva kwalokho [lawo makhalori] angashintsha kalula abe isisindo samafutha kunokuba isisindo somzimba esinciphile.”

Izinhlobo zokujima ozozenza nsuku zonke zincike esikhathini osichitha mahhala sokupompa insimbi. Uma ukwazi ukubaza kuphela izinsuku ezintathu ngesonto ohlelweni lwakho ukuze uziqeqeshe, ungcono kakhulu ngokwenza ukuzivocavoca umzimba okugcwele njalo ukuze ushaye imisipha ngayinye kaningi — okuyisinyathelo esibalulekile sokukhulisa imisipha yakho, kusho uSklaver. Uma uhlela ukusebenzisa okune noma ngaphezulu ngeviki, kulungile impela ukukuhlukanisa futhi usebenze imilenze yakho, amahlombe, umgogodla, emuva, njalonjalo ngokwehlukana-inqobo nje uma uqeqesha iqembu ngalinye lemisipha ngaphezu kwesisodwa ngesonto. (Bheka lo mhlahlandlela ophelele wokujima kokwakha umzimba kanye nomhlahlandlela wokudala uhlelo lokujima lokwakha imisipha.)

Futhi ayikho indlela elula yokubona imiphumela oyihlosile kunokulandela uhlelo olwenziwe ngezifiso, olwenziwe ngokomsebenzi. USklaver uncoma ukuhlangana nomqeqeshi onolwazi ngesizinda sokulungisa isimo noma asebenzise isayensi — abantu abayiqondayo imigomo yesayensi yokuthola imisipha nokuqeqeshwa kwamandla. "Ukungena ejimini nokuzivocavoca kuhle kakhulu futhi konke, kodwa uma ulandela lelo cebo [elivela kochwepheshe], yilapho ubona khona umlingo," esho.

Umlingo? Imisipha eqinile, amalifti alula, nama-PRs amasha, kusho uSklaver. Ngalezo zinguquko ejimini, ungahle ubone ezinye izinguquko emzimbeni futhi. Inombolo esikalini cishe izokhuphuka, futhi amabhulukwe akho angahle aqine azungeze ama-quads akho noma ezinye izitho zomzimba wakho kusuka kukwanda kwemisipha. Kepha futhi, imiphumela iyahluka kumuntu nomuntu, futhi uma ungumuntu okhuluphele ngokwemvelo ebhuquza, usengaba sohlangothini lokugcina ekugcineni kwalo, usho kanjalo.

Ukulandelela Intuthuko Ngenkathi I-Bulking

U-Sklaver akafuni ukuthi ama-bulkers abheke isikali njengokuyikho konke kanye nokuqeda yonke inqubekelaphambili oyenzile, kodwa uncoma ukuthi uzikale kabili ngenyanga ukuze ubone ukuthi usendleleni yini uma ulwela. ngesisindo esithile. Kepha ukwenza kwakhe kuthatha izilinganiso: Linganisa okhalweni lwakho, isifuba, izinkalo, amathanga, nezingalo ukubeka inani eliqondile ekukhuleni kwemisipha yakho. Futhi ukubona izinguquko zomzimba wakho ngokuphelele ngamehlo akho, thatha izithombe kanye noma kabili ngenyanga. Uma ubabheka eceleni, uzoba nokubonakaliswa okubonakalayo kokuthuthuka okwenzayo, usho kanjalo.

Ejimini, qiniseka ukuthi ubhala phansi ukuthi uphakamisa isisindo esingakanani esivivinyweni ngasinye njalo lapho uqeqesha. Lokhu kuzokusiza ukuthi ulandelele inqubekelaphambili yakho, futhi okubaluleke kakhulu, ukukukhombisa uma uphakamisa isisindo esiningi, kunezela uSklaver. (Okuhlobene: Abesifazane Babelana Ngokunqoba Kwabo Okungalingani)

Kwenzekani Ngemuva kokuthi Uqede Ukuqothula?

Uma usuzishayile izinhloso zakho-noma kungaba yimpango eqinile noma isibalo esifana nesikaDwayne “The Rock” Johnson -isikhathi sokungena esigabeni sesondlo. Uma uthathe indlela ka-Andrews yokwenza ukukhwabanisa futhi wenza izinguquko ezincane ekudleni kwakho, vele ukhiphe lezo zinguquko ku-equation, usho kanjalo. Yidla lapho ulambile, yeka lapho usuthi futhi ungangezi ukudla okuningi kupuleti lakho kunalokho okudingayo (ukudla okunembile).

Uma ugxile kumakhalori akho namamakhro, uzofuna ukunciphisa amakhalori ube nenani olidingayo ukuze ugcine isisindo sakho sizinzile, kusho uSklaver. Uma uzuze amakhilogremu angu-10, izidingo zakho zekhalori zizohluka kunalokho ezaziyikho ngaphambi kwenqwaba, uyachaza. Okwamanje, uchwepheshe wakho wokudla noma umqeqeshi angakusiza ukuthi ubone ukuthi lokho kudla okusha kubukeka kanjani kuwe. Ungalindela ukulahlekelwa isisindo ositholile lapho wehlisa ukudla kwakho kwekhalori, futhi uma usaqhubeka nesisindo esifanayo, kungaba nenkinga ejulile ebhekene ne-thyroid yakho, amazinga e-cortisol, noma ama-hormone ocansi, kusho uSklaver. (Okuhlobene: Ungazi Kanjani Uma Usufinyelele Isisindo Somgomo Wakho)

Kodwa uma ungumdlali osezingeni eliphezulu, imodeli yokwakheka komzimba, noma umakhi womzimba, kunenye inketho ongayithatha ngemva kokuqeda ukubhuqa: ukusika. Kule nqubo, uzonciphisa ukudla kwakho kwe-caloric ngamaphesenti ayi-15 kuye kwangama-20 we-TDEE yakho, kepha kuya ngomuntu othile, indlela yakhe yokuphila, izinhloso zakhe, kanye ne-metabolism, kusho uSklaver. Kodwa-ke, ukusika ngokushesha okukhulu noma kakhulu kubeka engcupheni yokuwohloka kwemisipha ku-gluconeogenesis, kanye nokwanda kwe-cortisol kanye namazinga e-testosterone okungenzeka aphansi, kusho uSklaver. "Kuyinqubo ekhohlisayo engaholela emiphumeleni emibi, emzimbeni nasengqondweni," kwengeza u-Andrews.

Kungakho encoma ukwenza inguqulo kancane kancane yokusika ngosizo lukachwepheshe wezempilo oqeqeshiwe noma isazi sokudla uma uzimisele ngokukwenza. Futhi uma ungenawo umgomo othize noma umnqamulajuqu, u-Sklaver uncoma ukuya kumakhalori okugcina ngemva kokunqwabelana ukuze unciphise lezi zingozi. Ngakho-ke njengoba uqedela lesi sinyathelo sokugcina, ekugcineni uzobona imiphumela echaziwe yezinyanga zakho zomsebenzi onzima — umzimba onamandla no-badass (hhayi ukuthi ubungeyona i-badass zonke izinyathelo zendlela).

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