Muscle buildingnulla 9 vazhikal

Itha churungiya kalayalavil muscle mass kootuvaanulla 9 kurukku vazhikal. Shariyaya reethi upayogichu kuranja divasangalkkullil shareeram akarshakamaakku!

Muscle

  1. Aavashyathinulla protein maathramalla, calorieyum vendathra kazhikkendathu athyavashyamaanu. Protein koodathe calorieyum shareerathinde valarchaykku aavashyamaanu.

Shareera valarchaykku calorie nirnayakam ayathinal vendathra alavil calorie kazhikkunnundennu urappu varuthuka. Ithinaayi aadyam ningalude shareerabharam 10 kondu gunikkuka, ennitt ee alavileku 1000-1500 calorie koottuka. Ee kanakku prakaaram divasene kazhikkenda calorieyude alavu manassilaakam.

Divasavum onnara manikkoor idavittu laghuvaaya bhakshanam kazhikkunnathum oru nalla upaayamaanu, ithu vazhi shareerathinu aavashyamullathinekkal oorjam bakshanathil ninnu labhikkukayum athu shareerathinte valarchaykku sahayakam aakukayum cheyyum.

 

  1. Annannulla bakshanathil ninn mathiyaaya alavilulla carbohydrates kittunnundennum urappaakkuka, kaaranam vyayamathinu vendathaya indhanam carbohydratukalil ninnanu shareerathinu labhikkuka. Carbohydrates aanu shareerathil aavashyamaaya insulin ulpaadipikkunnath. Insulin shareerathinu anivaryamaaya hormone aayathinal thanne carbohydrates shareera soundarya araadhakarkku theerthum ozhichukoodaanakatha onnanennu manasilaakkaam.

 

 

  1. Adyam soojippichathu pole proteinum shareerathinte valarchaykku anivaaryamanu. Protein kazhikkuka ennullathu maathramalla, avaashyathinu kazhikkuka ennullathum anivaaryamaanu. Ithinu aadyamaayi shareerabharam poundil nirnayikkuka atthinu shesham oru poundinu 1 gram enna reethiyil protien kazhikkuka. Ithanusarichu oralude shareerabharam 150 pound aanenkil ayal oru divasam 150 gram protein kazhikkanam. Ithinulla ettavum nalla maargam idavitta nerangalil cheriya thothil divasavum protein kazhikkuka ennullathaanu. Divasavum avashyamaya protein labhikkan beef, chicken, malsyam, mutta ennullava sthiramayi kazhikan shraddhikkuka.

 

 

  1. Divasena 6 neram aaharam kazhikkuka. Munparanjathu pole divasena ekadesham 4000 calorie kazhikkanam, athukondu thanne oru neram erekure 650 calories enna reethiyil 6 neram aharam kazhikkanam. Ee reethiyil aaharam kazhichal nammude shareeram kooduthal insulin ulpadippikkum. Karanam nam ahaaram kazhikkumbol nammude rakthathile glucosinte alavu vardikkunnu, ithine viphaleekarikkunnathinayi nammude shareeram insulin purappeduvikkunnu. Muscle buildingil insulinte panku theerthum ozhivakkan akillathathu kondu thanne insulinite ulpadanam valare pradanam aanu.

 

  1. Avashyathinu kozhuppula bhakshanam kazhikkathirikkuka aanu sadarana ayi kandu varunna oru abaddham. Mattella ghadaghangaleyum pole nalla kozhuppum shareerathinte valarchaykku avashyamanu.

 

 

  1. Vyayamathinu munpu aharam kazhikendathum ozhichukoodanavatha oru karyamanu. Ari bakshanamanu ithinu ettavum anuyojyam, endukondennal ari dahichu glucose ayi parivarthanam cheyyan kooduthal samayam edukkum, ithu kondu thanne ithu rakthathile panchasarayude alavu ore pole aakki nirthan sahayikkunnu. Angane shareerathinu avashmaya urjam labhikkukayum ithu vazhi kooduthal neram vyayamam cheyyan sadikkukayum cheyyum.

 

  1. Vyayamathinu sheshavum aharam kazhikkan marakkaruth. Ithinu ettavum anuyojyam protein shake pole pettannu dahikkunna tharathilulla bakshana padarthangalanu. Vyayaman kazhinju ottum samayam pazhakkathe thanne ithu kazhikkan shraddhikkuka. Marketukalil labikkunna protein powderukal,multi-vitaminukal ennullavayum mamsa peshikalude valarchaykku sahayakamanu ennulla karyam marakkathirikkuka.

 

 

  1. Namukkellam ariyavunna pole shareerathinte 70 % vellam anu. Athu kondu thanne avashyathinu vellam kudichillengil shareerathinu nirjaleekaranam sambavikukayum mamsa peshikalude valippam kurayukayum cheyyum. Nithyavum 2 muthal 3 litre vare vellam kudikkan shradhikkuka.

 

  1. Mel paranja karyangale pole vishramavum mamsa peshikalude valarchaykku avashyamanu. Nam vyayamam cheyyumbol nammude mamsa peshikalkku kedupadu sambavikkunnu, athu kondu thanne pinneedulla mamsa peshikalude valarchaykku shareerathinu avashyamaya poshakangalum vishramavum avashyamanu.

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