Upangiri Wanu Wonse ku Bulking

Zamkati

• Kodi Bulking N'chiyani?
• Momwe Bulking Amagwirira ntchito
• Zimatenga Nthawi Yaitali Bwanji Kuti Bulk Up?
• Kodi Mukudziwa Kuti Ngati Muyenera Kuyesa Bulking?
• Kodi Zakudya Zakung'onoting'ono Zimawoneka Motani?
• Zowonjezera
• Kodi Muyenera Kuwona Katswiri Wazakudya Mukamagwiritsa Ntchito Bulking?
• Kodi Bulking Workout Routine Imawoneka Motani?
• Kutsata Kupita Patsogolo Pamene Mukuchulukitsa
• Kodi Chimachitika Ndi Chiyani Mukamaliza Kutulutsa Bulking?
• Onaninso za

Lingaliro lacikhalidwe loti ma dumbbells ndi makina ophunzitsira mphamvu ayenera kusungidwira azolimbitsa thupi okhawo komanso zolimbikitsa zawo ndi zakufa ndikuikidwa m'manda monga nthano yoti masiku opumulira ndi a ofooka. Koma ngakhale chipinda cholemera chakhala thukuta kwa onse, lingaliro lakukulira ndikukhala minofu ya AF limaganiziridwabe ngati chizolowezi cha wannabe Arnolds komanso omanga bikini.

Zowona, kubalalitsa kungakhale njira yothandiza paulendo wanu wolimbitsa thupi, kaya ndinu newbie yochita masewera olimbitsa thupi kapena mwagunda khoma ndi ma PR. Izi ndi zomwe muyenera kudziwa zokhudzana ndi kugwedeza, kuphatikiza momwe mungachulukitsire njira yathanzi, kuphatikiza malangizo azakudya ndi malingaliro olimbitsa thupi omwe angakuthandizeni kuti mupindule kwambiri mu dipatimenti ya minofu.

Kodi Bulking N'chiyani?

Mwachidule, kuchulukitsa kumaphatikizapo kuonjezera kulemera kwa thupi ndi minyewa ya minofu mwa kuwonjezera kudya kwa caloric ndi kuchita masewera olimbitsa thupi pafupipafupi pa nthawi inayake, akutero Ryan Andrews, R.D., C.S.C.S., katswiri wa zakudya za Precision Nutrition.

Zifukwa zomwe munthu angafune kuchulukitsa zimasiyanasiyana, koma ndizofala kuti munthu atenge chizolowezi chake kuti akwaniritse masewera ena, monga CrossFit, weightlifting, kapena bodybuilding, kapena — ngati akazi ena — kuti apange zofunkha, atero a Jaclyn Sklaver, CNS, CDN, LDN, woyambitsa Athleats Nutrition. Iye anati: “Ngati mukufuna kupanga matako, muyenera kudya—muyenera kudyetsa. "Ndipo matako samangobwera chifukwa cholimbitsa thupi."

Momwe Bulking Amagwirira ntchito

Kuzindikira momwe mungakulitsire kumafunikira kumvetsetsa sayansi ya kukula kwa minofu. Kukula kwa minofu ndichinthu chovutitsa thupi lanu, ndipo ma calories amapereka mphamvu zofunikira kuti ntchitoyi ichitike. Kuti mupange minofu, muyenera kukhala mu chikhalidwe cha anabolic, kutanthauza kuti thupi liri ndi mafuta okwanira komanso mphamvu zomanga ndi kukonza minyewa, kuphatikizapo minofu. Mukakhala kuti mulibe mafuta owonjezera, mumakhala pachiwopsezo chopita kumalo opatsirana (thupi lanu likamawononga mafuta ndi minofu) ndi gluconeogenesis (thupi lanu likamagwiritsa ntchito magwero osagwiritsa ntchito ma khabohydrate, monga mapuloteni ochokera muminyewa yanu, chifukwa mafuta), akufotokoza Sklaver. "Mukamadya ma calories ambiri, mumakhala ndi mafuta ambiri komanso mumakhala ndi mwayi wochepa kwambiri," akutero.

Kuphatikiza apo, mukakhala ndi vuto la caloriki (kudya zakudya zopatsa mphamvu zochepa kuposa zomwe mukuwotcha), mutha kuyika nkhawa pathupi, zomwe zimatha kupangitsa kuti thupi lipange cortisol -hormone yamafuta yomwe imachepetsa testosterone ndipo imatha kuyambitsa kuwonongeka kwa mapuloteni a minofu, akuwonjezera Sklaver. Mukamadya ma calories ambiri, mukugwiritsanso ntchito michere yambiri yomwe imathandiza kwambiri pakumanga minofu, akutero Andrews. (Ngakhale izo ndi chotheka kukula minofu popanda kukhala ndi mafuta owonjezera, Sklaver amanenanso kuti nthawi zambiri zimangopezeka mwa omwe amangoyamba kumene kukweza chifukwa cholimbikitsa kukweza ndi chatsopano mthupi lawo ndipo kumawonjezera kuchepa kwa minofu.)

Kuti musinthe ma calories owonjezera kukhala minofu yomwe imakhalapo, muyenera kukhala ndi maphunziro amphamvu. FYI, mukamaphunzitsa mphamvu, mumawononga minofu yanu; chifukwa chake, thupi lanu limayamba kukonza ndi kukula kwa minofu yotchedwa minofu-protein synthesis, akuti Skalver. Munthawi ya kagayidwe kameneka, mahomoni a testosterone ndi kukula ngati insulin-1 (IGF-1, mahomoni omwe amalimbikitsa kukula kwa mafupa ndi minofu) amafotokozera ma satellite (omwe amatsogolera ku mafupa amisempha) kuti apite ku minofu yowonongeka ndi yambani kumanganso ndi zomanga thupi. "Popanda mphamvu zophunzitsira, mudzapeza zovuta kumanga kapena kusunga minofu," akutero. (FYI, inu angathe pangani minofu yolimbitsa thupi, komanso, zimangotenga ntchito yambiri ndikuchita maphunziro osamala.)

Zimatenga Nthawi Yaitali Bwanji Kuti Bulk Up?

Mofanana ndi zifukwa zochulukira, kuchuluka kwa nthawi kumatenga nthawi kumadalira munthu. Ngati izi zisanachitike, simunalowemo m'chipindacho ndipo munazolowera kudya chakudya chopatsa thanzi mthupi lanu, mutha kuwona zotsatira mwachangu kuposa pro chifukwa kusintha kumeneku ndi chinthu chatsopano m'thupi lanu, akufotokoza Andrews. "Kuyambitsa maphunziro olimba ndikudya zakudya zowonjezera michere komanso zopatsa mphamvu, thupi limatha kungodina, ndipo mumayamba kunenepa pang'ono kuposa munthu amene wakhala akuphunzitsa zolimba kwa nthawi yayitali ndipo thupi lake lapanga kale zambiri zosintha, "adatero.

Nthawi zambiri, nthawi yolimbitsa thupi imatenga pafupifupi miyezi itatu, yomwe imakupatsani mwayi wonenepa (kuphatikiza minofu) * ndi * kulemera ku masewera olimbitsa thupi, atero Sklaver. Ndipotu, kafukufuku wofalitsidwa mu Zolemba Padziko Lonse Zolimbitsa Thupi adawonetsa kuti kuchita magawo atatu azolimbitsa thupi sabata limodzi kwa milungu isanu ndi itatu kudangowonjezera kuchuluka kwa 2 lb ya misa yotsika, kuwonjezeka kwa 11 peresenti yamphamvu yosindikizira pachifuwa, ndi 21% kuwonjezeka kwa mphamvu ya squat.Ichi ndichifukwa chake ndikofunikira kudya ndi kuphunzitsa mosalekeza kuti mukhale ndi minofu yowoneka bwino komanso kuti mukwaniritse zolemera zazikulu, akutero.

Kodi Mukudziwa Kuti Ngati Muyenera Kuyesa Bulking?

Bulking si aliyense. Musanawonjezere mafuta anu ndikupita kumalo olimbitsa thupi tsiku ndi tsiku, muyenera kukhala ndi zizolowezi zina m'malo mwake. Ngati zakudya zanu sizikugwirizana kwambiri ndipo mukudya chakudya chofulumira kapena chosakidwa-osati mapuloteni abwino, fiber, ndi zipatso ndi ndiwo zamasamba zosiyanasiyana-lingalirani zoyeserera kuti mukhale ndi zizolowezi zabwinozo poyamba, atero Andrews.

"Kuchulukitsa kumakhala kosiyana pang'ono, ndipo nthawi zina muyenera kutsutsana ndi zomwe mukudya, monga kupitiriza kudya mukakhuta," akutero Andrews. "Chifukwa chake ngati wina sali mumkhalidwe wabwino, wokhazikika, zitha kubweretsa kukwera ndi kutsika komanso kusinthasintha kwakudya."

Ndipo ngati muli ndi mbiri yamadyedwe osokonekera kapena omwe mumawakonda, Andrews akukulimbikitsani kuti mugwire ntchito ndi dokotala yemwe mumamukhulupirira kuti muwonetsetse kuti mukuchulukira motetezeka komanso osasintha mowopsa, modzidzimutsa.

Kodi Zakudya Zakung'onoting'ono Zimawoneka Motani?

Gawo loyamba lakuchulukirachulukira limaphatikizapo kuyang'ana pazakudya zanu. Kuti mupange # phindu lalikulu, muyenera kukhala pa caloric surplus, kutanthauza kuti mukuwononga ma calories kuposa momwe mumawonongera tsiku ndi tsiku. Ndipo kuti muwonetsetse kuti mphamvu zowonjezera zimasandulika kukhala minofu, muyenera kumamatira ku pulogalamu yophunzitsira mphamvu, akufotokoza Sklaver (koma zambiri pakuchita masewera olimbitsa thupi pang'ono). Kwa azimayi, izi zikutanthauza kudya makilogalamu owonjezera 250 mpaka 500 tsiku lililonse pakubweza, koma zimadalira kagayidwe kanu kagayidwe. “Amayi ena amatha kudya zopatsa mphamvu 2,800 patsiku, ndipo enanso amadya 2,200 basi. Zonse zimatengera, koma muyenera kukhala pa zochuluka, ”akutero. (Kuti mudziwe kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito tsiku ndi tsiku-TDEE, kapena kuchuluka kwa ma calories omwe mumawotcha tsiku ndi tsiku kutengera kutalika kwanu, kunenepa, msinkhu, komanso magwiridwe antchito anu - musanayambe kubalalitsa, yesani chowerengera pa intaneti.)

Kuti mukwaniritse zolinga zatsopanozi, Andrews amalimbikitsa kuti muyambe ndikusintha pang'ono, m'malo mongokhalira kudya mopitirira muyeso. Andrews akufotokoza kuti: "Anthu ambiri amachita bwino pang'ono akangodandaula za chinthu chimodzi motsutsana ndi tsiku lawo lonse komanso moyo wawo wonse kukhala wosiyana ndi tsopano." Gawo loyamba: Kudya mpaka mutakhuta nthawi iliyonse pachakudya. Ngati mwamaliza kudya koma mukuganiza kuti mutha kudya pang'ono, pitani. Kwa anthu ena, izi zitha kukhala zokwanira kuti ayambe kuwongolera, akutero.

Ngati izi sizichita zachinyengo, komabe, yambani kuwonjezeranso wina ku chakudya chanu cham'mawa, chamasana, chamadzulo, kapena chotukuka. Mukufuna kudya mbatata? Ikani ina pa mbale yanu. Kodi mukugwedeza mapuloteni mukamaliza kulimbitsa thupi? Imwani ma ounces anayi owonjezera. Kenako, yesani kupita patsogolo kwanu ndikusankha ngati mukufuna kuchita mwaukali, akutero.

Ngati kupita ndi kutuluka sikumakhala kupanikizana kwanu, mutha kutenga njira yodziwikiratu yolimbana ndi kuwongolera poyang'anira ma calories ndi ma macro anu. Tsatirani njira zosavuta za Sklaver (kapena chowerengera cha pa intaneti ngati ichi kapena ichi) kuti muphunzire zosowa zanu pakudya:

• Ma calories: Wolemera thupi mu lbs x 14 kapena 15
• Mapuloteni (g): Kulemera kwa thupi mu lbs x 1
• Zakudya Zam'madzi (g): Zolimbitsa thupi mu lbs x 1.5-2.0
• Mafuta (g): Ma calories otsala

Koma kudzikweza ndi ma calories ambiri kumatha kumva ngati ntchito (osanenapo, zitha kukhala zosasangalatsa kwa inu). Ndicho chifukwa chake onse a Sklaver ndi a Andrews amalimbikitsa kudya mafuta athanzi, monga mtedza, kirimu wa kokonati, batala wodyetsedwa ndi udzu, ndi ma avocado chifukwa mafuta amakhala ndi ma caloriki owirikiza kawiri pa gramu ngati protein ndi carbs. Kutanthauzira: Mumanyamula zopatsa mphamvu zambiri ndi chakudya chochepa chodzaza m'mimba mwanu.

"Ngati wina adya saladi yaikulu yaiwisi yaiwisi ndi masamba osiyanasiyana odulidwa, ndiye chakudya chochuluka ndipo amatha kumva kuti ali okhuta, koma amapereka zopatsa mphamvu zochepa komanso mapuloteni," akutero Andrews. "Yerekezerani izi ndi mbale yosakanikirana yodzaza ndi mtedza ndi zipatso zouma-china chomwe chimakhala chopatsa mphamvu kwambiri komanso chokhala ndi mapuloteni ambiri-chomwe chingakhale chosavuta kudya kwa anthu ena." (Yang'ananinso pazakudya zina zathanzi koma zopatsa mphamvu kwambiri.)

Kumbali yokhotakhota, sikumakhala kwaulere kudya zakudya zonse zopangidwa ndi zokazinga zomwe mukufuna. Mukufunabe kutsatira mfundo zoyambira kudya bwino - kugunda kuchuluka kwanu kwa mapuloteni, kupeza micronutrients yambiri, ndikuwonetsetsa kuti mukupeza mafuta okwanira okwanira, atero Sklaver. "Simukukhala zinyalala za anthu," akutero. “Matenda a mtima akadali kanthu. Cholesterol ikadali chinthu ngati mukuchulutsa. ” Chifukwa chake mukasankha mafuta oyenera m'mbale yanu, sankhani nyama yocheperako ndi mafuta obzala mbewu, akuwonjezera Sklaver. (Zokhudzana: Buku Loyamba la Kukonzekera Kwazakudya ndi Zakudya Zomanga thupi)

Ndikumedza konseku, mwina mudzawona zosintha zina m'thupi lanu, kuphatikiza kumverera pafupipafupi ndikukhala ndi matumbo ambiri, akutero Andrews. Kuphatikiza apo, mudzakhala ndi nthawi yosavuta kugunda kuchuluka kwa fiber ndikupeza ma micronutrients ofunikira omwe mwina mumasowa m'mbuyomu, akuwonjezera Sklaver.

Zowonjezera

Pamene mukugwedeza, Sklaver nthawi zonse amalangiza kuti mutenge mapuloteni omwe ali ndi pafupifupi magalamu 25 a mapuloteni athunthu potumikira, omwe ndi ndalama zofunika kuti thupi lanu liyambe kugwiritsa ntchito puloteniyo pomanga ndikukonzanso minofu, njira yotchedwa protein ya minofu kaphatikizidwe (MPS). Ngati mukugwiritsa ntchito zowonjezera zowonjezera zomanga thupi, Sklaver akuwonetsa kuti akuwonjezera ndi leucine, amino acid wofunikira yemwe amayambitsa MPS yomwe imapezeka m'mitengo yocheperako yazomera kuposa nyama, malinga ndi kafukufuku munyuzipepala Zakudya zopatsa thanzi.

Simuyenera kusunga protein yanu yogwedeza chifukwa cha zomwe mumachita mukamaliza kulimbitsa thupi, mwina. Pamene mukuchulukirachulukira, mukufuna kukhala ndi mapuloteni okwanira tsiku lonse, akutero Sklaver. Amalimbikitsa kuti mukhale ndi mapuloteni a whey panthawi ya chakudya cham'mawa, mkati mwa mphindi 30 mutamaliza masewera olimbitsa thupi, kapena musanagone kuti muteteze catabolism pamene mukugona, njira yofunikira yokonzanso thupi lanu (komanso kumanga minofu) yomwe imafuna mapuloteni ndi mphamvu, anatero Sklaver.

Koma ngati mwaiwala kunyamula ufa wanu ndipo simukutha kugwedeza, musadzipweteketse. Andrews anati: "Ndikadakonda kuwona wina akudya chakudya chofanana tsiku lonse, tsiku lililonse, chomwe chili ndi mapuloteni ambiri, m'malo moika patsogolo kugwedezeka kwamapuloteni nthawi yomweyo isanachitike kapena itatha ntchito," akutero Andrews. Ndipo kumbukirani: Kuwonjezera zomanga thupi sikofunikira, koma njira yachangu komanso yosavuta yogwirira ntchito kuti mukwaniritse gawo lanu, akutero Andrews. (Onani: Nayi Mapuloteni Ochuluka Omwe Muyenera Kudya Patsiku)

Chilengedwe chimatha kukuthandizani kukwaniritsa zolinga zanu, nanunso. Chowonjezeracho chitha kuthandiza anthu kuti azilimbikira, mwina kuwathandiza kuti akhale ndi minofu yambiri, ndipo amatha kutenga madzi m'maselo amtundu, omwe angalimbikitse kunenepa, atero Andrews. Pofuna kuthana ndi izi, tengani magalamu atatu a chilengedwe tsiku lililonse, atero Sklaver.

Kodi Muyenera Kuwona Katswiri Wazakudya Mukamagwiritsa Ntchito Bulking?

Yankho lalifupi ndi lokoma ndilotsimikizika. Ngakhale mutha kupeza zambiri zokhudzana ndi kuchuluka kwa zakudya komanso zakudya (moni-pomwe pano!) pa intaneti, katswiri angakupatseni ndondomeko yolondola yazakudya zanu, ndi zina zambiri. "Adzakuthandizani kusiyanitsa zakudya zanu, kukuyimbani mlandu sabata iliyonse, kuyankhula nanu za zovuta zomwe mungakhale nazo, kukupatsani maphikidwe atsopano, ndikuwunika nthawi yolimbitsa thupi," akutero Sklaver. "Anthu ena amangolowa ndikuchita zochuluka ndikuganiza," Ndingodya chilichonse chomwe ndikufuna kuyika, 'ndipo si momwe mumachitira. "

Kodi Bulking Workout Routine Imawoneka Motani?

Pepani, simungangodya zakudya zowirira kwambiri ndikudutsa zala zanu kuti musakhale omangika ngati a Jessie Graff-mukuyenera kuti muzilimbikira ndikukweza zolemetsa pafupipafupi, akutero Sklaver. Poterepa, Cardio imagwira ntchito yolimbana ndi inu komanso zolinga zanu mukakhala ochulukirapo, chifukwa cha kuchuluka kwa ma calorie omwe mumawotcha, ndi chakudya chambiri chomwe muyenera kudya kuti mukwaniritse, akufotokoza. (Chidziwitso: Cardio mwina siyabwino kubera, koma ndi gawo lofunikira kwambiri kuti mtima wanu ukhale wathanzi.) Ngakhale, inde, mutha kupanga minofu yolimbitsa thupi yokha, si njira yabwino yokwaniritsira zolinga zanu zolimbitsa thupi. "Simukufuna kuchita zambiri komanso [kokha] kuchita yoga," akutero Sklaver. "Ndiye [ma calories amenewo] amatha kusintha kukhala mafuta m'malo molimbitsa thupi."

Mitundu yolimbitsa thupi yomwe muzichita tsiku lililonse imadalira kuchuluka kwa nthawi yomwe muli ndi ufulu wogwiritsa ntchito kupopera chitsulo. Ngati mutha kungolemba masiku atatu pasabata munthawi yanu kuti muphunzitse, ndibwino kuti muzichita zolimbitsa thupi nthawi zonse kuti mugunde minofu iliyonse pafupipafupi-chinthu chofunikira kwambiri kuti minofu yanu ikule, akutero Sklaver. Ngati mukukonzekera zolimbitsa thupi zinayi kapena kuposerapo pa sabata, ndi bwino kugawanitsa ndikugwira miyendo yanu, mapewa, pachimake, kumbuyo, ndi zina zotero mosiyana-malinga ngati mumaphunzitsa gulu lililonse la minofu kamodzi pa sabata. (Onani bukuli lathunthu lokonzekera zolimbitsa thupi ndikuwongolera kuti apange dongosolo lolimbitsa thupi.)

Ndipo palibe njira yosavuta yowonera zotsatira zomwe mukuzifuna kuposa kutsatira pulogalamu yopangidwa mwaluso. Sklaver amalimbikitsa kukumana ndi wophunzitsa yemwe ali ndi mbiri yolimba pakulimbitsa thupi kapena kugwiritsa ntchito sayansi-anthu omwe amamvetsetsa mfundo za sayansi zomwe zimapangitsa kuti minofu ipindule ndikuphunzitsidwa mphamvu. "Kungopita kumalo ochitira masewera olimbitsa thupi ndikukachita masewera olimbitsa thupi ndikwabwino komanso zonse, koma mukangotsatira dongosololi [kuchokera kwa katswiri], ndipamene mudzawona matsenga," akutero.

Matsenga? Minofu yolimba, kukweza kosavuta, ndi ma PR atsopano, akutero Sklaver. Ndi kusintha kumeneku mu masewera olimbitsa thupi, mutha kuwona zosintha zina mthupi. Chiwerengero cha sikeloyo chitha kukwera, ndipo mathalauza anu atha kukhala olimba kuzungulira ma quads anu kapena ziwalo zina za thupi lanu kuchokera kukulira kwa minofu. Komanso, zotsatira zake zimasiyana pamunthu ndi munthu, ndipo ngati ndinu munthu wofooka mwachilengedwe, mutha kukhalabe kumapeto kumapeto kwake, akutero.

Kutsata Kupita Patsogolo Pamene Mukuchulukitsa

Sklaver safuna kuti ma bulkers aziyang'ana pa sikelo ngati zonse zomwe mwapanga, koma amalimbikitsa kudziyesa kawiri pamwezi kuti awone ngati mukuyenda bwino ngati mukuyesetsa. kwa kulemera kwake. Koma zomwe akuyenera kuchita ndi kuyeza: Yezerani chiuno, chifuwa, ntchafu, ntchafu, ndi mikono kuti muwerenge nambala yeniyeni ya kukula kwa minofu yanu. Ndipo kuti muwone thupi lanu lonse likusintha ndi maso anu, tengani zithunzi kamodzi kapena kawiri pamwezi. Mukawayang'ana pambali, mudzakhala ndi chiwonetsero chowonekera pazomwe mukuchita, akutero.

Pochita masewera olimbitsa thupi, onetsetsani kuti mukulemba zolemera zomwe mukukweza pazolimbitsa thupi nthawi iliyonse yomwe muphunzitse. Izi zikuthandizani kuti muwone momwe mukupitira patsogolo, ndipo koposa zonse, kukuwonetsani ngati mukukweza zolemera, akuwonjezera Sklaver. (Zokhudzana: Azimayi Amagawana Zopambana Zawo Zopanda Sikelo)

Kodi Chimachitika Ndi Chiyani Mukamaliza Kutulutsa Bulking?

Mukakwaniritsa zolinga zanu-kaya zikhale zofunkha zamphamvu kapena Dwayne "The Rock" Johnson-ngati chithunzi-ndi nthawi yoti mupite kumalo osamalira. Ngati mutatenga njira ya Andrews yolimbana ndi ma bulking ndikusintha pang'ono pazakudya zanu, ingotengani zosinthazo mu equation, akutero. Idyani mukakhala ndi njala, siyani mukakhuta ndipo musawonjezere chakudya ku mbale yanu kuposa momwe mungafunire (aka intuitive kudya).

Ngati mumayang'ana kwambiri ma calories ndi ma macro, mudzafuna kuchepetsa zopatsa mphamvu mpaka kuchuluka komwe mungafune kuti mukhale wolimba, atero Sklaver. Ngati mwapeza mapaundi a 10, zosowa zanu za caloric zidzakhala zosiyana ndi zomwe zidalipo zisanachitike zambiri, akufotokoza. Pakadali pano, katswiri wazakudya kapena mphunzitsi wanu akhoza kukuthandizani kudziwa momwe kudya kwatsopanoko kumawonekera kwa inu. Mutha kuyembekezera kutaya zina mwazolemera zomwe mudapeza mukamachepetsa kudya kwa calorie, ndipo ngati mutakhalabe wolemera womwewo, pangakhale vuto lozama kwambiri ndi chithokomiro chanu, milingo ya cortisol, kapena mahomoni ogonana, akuti Sklaver. (Zokhudzana: Momwe Mungadziwire Mukafika Kulemera kwa Cholinga Chanu)

Koma ngati ndinu othamanga osankhika, mawonekedwe a thupi, kapena omanga thupi, pali njira ina yomwe mungatenge mukamaliza bulking: kudula. Pochita izi, muchepetse kudya kwa caloric ndi 15 mpaka 20 peresenti ya TDEE yanu, koma zimatengera munthu, moyo wawo, zolinga, ndi kagayidwe kake, akutero Sklaver. Komabe, kudula mwamsangamsanga kapena moopsa kumawopsa kwa kusokonekera kwa minofu kuchokera ku gluconeogenesis, komanso kuchuluka kwa cortisol komanso kuchepa kwa testosterone, atero Sklaver. Andrews akuwonjezera kuti: "Ndi njira yovuta yomwe imatha kubweretsa zovuta, zakuthupi komanso zamaganizidwe."

Ichi ndichifukwa chake amalimbikitsa kuti muchepetse pang'ono pang'onopang'ono mothandizidwa ndi akatswiri azaumoyo kapena akatswiri azakudya ngati simukufa. Ndipo ngati mulibe cholinga kapena tsiku lomalizira, Sklaver amalimbikitsa kuti mupite kukakonza zopatsa mphamvu mukakonza kuti muchepetse zoopsa izi. Chifukwa chake mukamaliza gawo lomaliza ili, muwona zotsatira zakugwira ntchito mwakhama-thupi lamphamvu komanso loyipa (osati kuti simunali oyipa).

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