Hardgainersinu muscle buildinginulla 5 margangal

Ningal oru hardgainer ano? Ethra shramichittum ningalkku exercisiloode muscle vardhippikkaan saadikkunnille? Enkil itha ningalkku aharathiloode muscle vardhippikkaan 5 kurukku vazhikal. Thazhe parayunna tips upayokichu ningalkku nalla oru shathamanam vare shareerathinte valarcha koottaanayi saadikkum.

MUSCLE-BUILDING

MUSCLE-BUILDING

Shareerathinteyum maamsapeshikaludeyum valarchaykku aharam theerthum anivaaryamaanennu namukkellaam ariyam. Athukondu thanne shareera bharam koottanamennu ullavar kooduthalayi ahaaram kazhikkanamennu pratheekam parayendathillallo. Ennal mikka aalukalkkum ithu athra eluppamaaya kaaryamalla. Sathyathil shareerabharam koottan nirandharamayulla vyayamavum sadharana kazhikkunnathinekkal orupadathikam ahaaravum anivaaryamanu. Athu kondu thanne ahaaram kooduthal kazhikkuka ennathil upari athinte aavashyakathayum vishathaamshangalum ariyunnath ningale lakshyathil ethan sahayikkum. Thazhe paranjirikkunna margangal ningal enthu, eppol, engane kazhikkanam ennu ariyaan upakarikkum.

 

  1. Aarogyakaramaya ahaaram maathram kazhikkunnathine kurich aadi pidikkeenda aavashyam illa. Ningal melinja shareera prakrutham ulla aalaayathu kondu thanne ari, madhura kizhangu, chicken, muttayude vella enniva maathram kazhikkenda aavashyam illa. Ningalude pradana lakshyam muscle mass koottuka ennullathaanu; athukondu thanne ithodoppam mattu aahara sadhanagalum kazhikkan shraddhikkuka. Fat, protein enniva adangiya bhakshanam kazhikkunnathum mamsa peshikalude valarchaykku uthakum ennathu orthirikkanam.

 

  1. Dharalam kozhuppulla ahaaram kazhikkuka, kaaranam carbohydratukalum proteinum aayi tharathamyam cheythu nookkiyal kozhuppil adangiyirikkunna calorieyude alavu valare kooduthalanu. Oru gram carbohydratilum proteinilum adangiyirikkunnath verum 4 calorie aanengil oru gram kozhuppil adangiyirikkunnathu 9 calorieyanu, athayathu athinte irattiyekkal kooduthal. Maathramalla mikka kozhuppadangiya bhakshanavum ruchikaram aayathinal eva kooduthal kazhikkaan sahayikkum. Venna, olive oil, urulakkizhangu ennullava ellam thanne calorie kooduthalulla bhakshana padarthangalanu, iva dharalam kazhikkaam.

 

 

  1. Carbohydratukalum maamsa peshikalude valarchakku uthakunna onnaanu, ithu vyayamam cheyyan aavashyamaya indhanam ulpaadippikkukayum mamsa peshikalude kedupadukal theerkkukayum cheyyunnu. Urulakkizhangu, madhurakizhangu, oats enniva maathramalla annajathinte uravidangalaya cookiesum, ice creamum ellam aharathil ulpeduthanam, kaaranam iva ningalude calorie koottaan sahayikkum.

Naarulla bhakashanam shareerathinu nallathanu enkilum ningal shareera bharam koottan shramikkuka aayathinal ithinte alavu niyandrikkanam. Dhanyangalil ninnum pachakkarikalil ninnum aavashyathinulla fiber shareerathinu labhikkum, ennal ithu adhikamaya alavil kazhichal kooduthal neeram vayaru niranjathayi thoonnukayum, ithu kaaranam kooduthal ahaaram kazhikkan sadikkaathe varukayum cheyyum.

 

 

  1. Divasavum kuranjathu 6 neram aaharam kazhikkan shradhikkuka. Randu manikkoor idavittu bhakshanam kazhikkunnath uchithamaya oru reethiyaanu. Ithu ningalude shareerathinu aavashyamaya proteinum calorieyum labhikkunnathinu sahayikkum.

Aaharam kazhikkanulla samayam illenkil polum athu ozhuvaakkaruth. Pakaram bharam koottan sahayikkunna mass gainer shake kazhikkam. Ithilulla protein, fat, calorie, carbohydrate iva ellam ningalude shareerathe valaran sahayikkunnava aanu.

 

 

  1. Divasena ningal aavashyathinu aaharam kazhikkunnundennum, ithu vazhi ningalude shareerathinu aavashyamaya protein, fat, calorie enniiva ellam labhikkunnundu ennum urappu varuthuka. Ithinayi ningalude shareerathinu aavashyamaya caloriyum proteinum kandethuka. Ithinu vendi adhyam ningalude shareera bharam poundil nirnayikkuka, ennitt oru poundinu 25 caloriyum 1 gram protienum enna alavil divasene kazhikkunnudennu urappaakkuka.

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