{"id":12596,"date":"2024-05-01T00:00:25","date_gmt":"2024-05-01T00:00:25","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12596"},"modified":"2024-05-01T17:43:09","modified_gmt":"2024-05-01T17:43:09","slug":"the-weight-gain-challenge","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-weight-gain-challenge\/","title":{"rendered":"KILO ALMA M\u00dcCADELESI"},"content":{"rendered":"<\/p>\n

\u0130nsanlar\u0131n \u015f\u00f6yle dedi\u011fini duymu\u015f olmal\u0131s\u0131n\u0131z: “Hey, yetersiz beslenmi\u015f gibisiniz; Neden biraz kilo alm\u0131yorsun’ ya da ‘Yemek yemiyor musun?’ Peki, \u015fimdi ne yap\u0131yorsun? Her zamanki gibi, neden kilo almad\u0131\u011f\u0131n\u0131z\u0131 hakl\u0131 \u00e7\u0131karmal\u0131s\u0131n\u0131z. \u0130ster inan\u0131n ister inanmay\u0131n, kilo vermek ve en \u00f6nemlisi sadece ya\u011f de\u011fil, ger\u00e7ek kas k\u00fctlesi yoluyla kilo almak kadar zor ve zordur!<\/p>\n

Kazanma ihtiyac\u0131n\u0131z\u0131 belirlemek i\u00e7in ara\u00e7lar<\/h3>\n

Bazal Kitle \u0130ndeksi (VK\u0130)<\/h4>\n

V\u00fccut Kitle \u0130ndeksi (VK\u0130), boy ba\u015f\u0131na ideal v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 g\u00f6steren bir \u00f6l\u00e7\u00fcd\u00fcr. Bu size v\u00fccut kompozisyonunuz (Ya\u011f% , Kas k\u00fctlesi vb.) hakk\u0131nda derinlemesine s\u00f6ylemese de, ne kadar a\u011f\u0131rl\u0131k koyman\u0131z gerekti\u011fini anlaman\u0131za yard\u0131mc\u0131 olabilir. VK\u0130 kg\/m2 ile ifade edilir. BMI \u015fu \u015fekilde hesaplan\u0131r:<\/p>\n

BMI = a\u011f\u0131rl\u0131k (Kg olarak) \u00f7 Y\u00fcksekli\u011fi\u00b2 (Metre olarak)<\/p>\n

WHO a\u015fa\u011f\u0131daki BMI aral\u0131klar\u0131n\u0131 vermi\u015ftir:<\/p>\n

\n\n\n\n\n\n\n\n\n
kategori<\/th>\nBMI aral\u0131\u011f\u0131 (kg\/m2)<\/th>\n<\/tr>\n<\/thead>\n
Kilolu<\/td>\n< 18,5<\/td>\n<\/tr>\n
Normal a\u011f\u0131rl\u0131k<\/td>\n18,5 ila 24,9<\/td>\n<\/tr>\n
Kilolu<\/td>\n25 ila 29,9<\/td>\n<\/tr>\n
obez<\/td>\n>30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
\"weight-gain-challange-image\"<\/figure>\n
\u275d Genellikle, VK\u0130 kas \u00fcreticileri ve sporcular i\u00e7in kullan\u0131lmaz, \u00e7\u00fcnk\u00fc a\u011f\u0131rl\u0131\u011f\u0131n kas, su veya ya\u011f olarak ta\u015f\u0131n\u0131p ta\u015f\u0131nmad\u0131\u011f\u0131n\u0131 dikkate almaz. V\u00fccut geli\u015ftirmeci gibi daha y\u00fcksek bir kas k\u00fctlesine sahip olanlar, y\u00fcksek ya\u011fs\u0131z kas k\u00fctlesi nedeniyle daha y\u00fcksek bir VK\u0130’ye sahip olabilir (Kas k\u00fctlesi ya\u011f k\u00fctlesinden daha a\u011f\u0131rd\u0131r). \u275e<\/h6>\n
\"weight-gain-challange-image\"<\/figure>\n

V\u00fccut kompozisyon analizi:<\/h4>\n

Bu arac\u0131n ve kilo kayb\u0131n\u0131 de\u011ferlendirme ve izlemedeki \u00f6neminin zaten fark\u0131nda olmal\u0131s\u0131n\u0131z, ancak kilo al\u0131m\u0131na ihtiyac\u0131n\u0131z olup olmad\u0131\u011f\u0131n\u0131 anlaman\u0131za yard\u0131mc\u0131 oldu\u011funu \u00e7ok az biliyorsunuz! Bununla birlikte, herhangi bir egzersizden en az 30 dakika \u00f6nce, yiyecek veya su olmadan yap\u0131lmas\u0131, aksi takdirde do\u011frulu\u011fu etkileyebilir.
Bilmenize yard\u0131mc\u0131 olur \u2013<\/p>\n

    \n
  • Ya\u011fs\u0131z Kas k\u00fctlesi \u2013<\/strong>\u00a0Ne kadar eksikli\u011finiz oldu\u011funu ve bu nedenle ne kadar kazanman\u0131z gerekti\u011fini anlaman\u0131za yard\u0131mc\u0131 olur.<\/li>\n
  • Ya\u011f K\u00fctlesi veya Ya\u011f % \u2013<\/strong>\u00a0Genel ya\u011f kazanc\u0131n\u0131 anlamaya yard\u0131mc\u0131 olur (Baz\u0131 insanlarda subnormal ya\u011f vard\u0131r%)<\/li>\n
  • \u0130skelet k\u00fctlesi \u2013\u00a0<\/strong>kemik yo\u011funlu\u011funun kemi\u011finizin ne kadar g\u00fc\u00e7l\u00fc ve yo\u011fun oldu\u011fu anlam\u0131na geldi\u011fini s\u00f6yleyecektir. D\u00fc\u015f\u00fck kemik k\u00fctle yo\u011funlu\u011fu, muhtemelen Ca, Vit D, K, Zn, P, Mg eksikli\u011fi gibi besinlerin zay\u0131f kemik sa\u011fl\u0131\u011f\u0131n\u0131 g\u00f6sterir<\/li>\n
  • Su a\u011f\u0131rl\u0131\u011f\u0131% \u2013<\/strong>\u00a0Ya\u015f\u0131, cinsiyeti g\u00f6z \u00f6n\u00fcnde bulundurur ve hidrasyon seviyesini hesaplamaya yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n

    \u00d6rne\u011fin: Tanita, V\u00fccut Analizinde 230<\/p>\n

    Nerede eksik oldu\u011funuzu bilerek, kilo al\u0131m\u0131na y\u00f6nelik ilk ad\u0131m\u0131n\u0131z kar\u015f\u0131lan\u0131r, \u00e7\u00fcnk\u00fc art\u0131k oraya ula\u015fmak i\u00e7in ne \u00fczerinde \u00e7al\u0131\u015fman\u0131z gerekeni biliyorsunuz!<\/p>\n

    V\u00fccut Tipinizi Bilin<\/h3>\n

    V\u00fccut tipinizi belirledikten sonra, zorlu kilo alma pozlar\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in m\u00fckemmel bir metodoloji bulmak daha kolay olacakt\u0131r!<\/p>\n

    Bu nedenle, kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 bir kez ve herkes i\u00e7in dinlendirelim ve farkl\u0131 v\u00fccut tiplerinin ve kilo alma problemlerine bir \u00e7\u00f6z\u00fcm\u00fcn ne oldu\u011funu anlayal\u0131m!<\/p>\n

    \n\n\n\n\n\n\n\n
    G\u00f6vde Tipi<\/th>\n\u00d6zellik -lerini<\/th>\nDiyet ve Egzersiz<\/th>\nTakviyesi<\/th>\n<\/tr>\n<\/thead>\n
    Ektomorf<\/strong><\/td>\nEsasen underweightSkinny g\u00f6r\u00fcn\u00fcmK\u00fcl kas k\u00fctlesiT\u00fcm ya\u011f % de d\u00fc\u015f\u00fckt\u00fcrY\u00fcksek Metabolizma h\u0131z\u0131Small hassas \u00e7er\u00e7eve ve kemik yap\u0131s\u0131<\/td>\nKalori al\u0131m\u0131n\u0131n v\u00fccut gereksinimlerinden daha y\u00fcksek olmas\u0131 gerekiyorSe\u00e7melere odaklanarak g\u00fcnde 6-8 \u00f6\u011f\u00fcn yemek yiyin:oranl\u0131 proteinWorkouts orta yo\u011funlukta k\u0131sa olabilir, esasen b\u00fcy\u00fck kas gruplar\u0131na odaklanan a\u011f\u0131rl\u0131k antrenman\u0131<\/td>\nPeynir alt\u0131 suyu proteini kar\u0131\u015f\u0131mlar\u0131 – g\u00fcnl\u00fck protein ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamaya ve kas b\u00fcy\u00fcmesini te\u015fvik etmeye yard\u0131mc\u0131 olur. Kural1 R1LBS gibi y\u00fcksek kalorili bir karbonhidrat vard\u0131r: Protein oran\u0131 5:1, y\u00fcksek kalori gereksinimini kar\u015f\u0131lamak i\u00e7in a\u015f\u0131r\u0131 yeme nedeniyle meydana gelecek mide y\u00fck\u00fcn\u00fc \u00f6nlerken kalori a\u00e7\u0131\u011f\u0131n\u0131 kapatmaya yard\u0131mc\u0131 olur. Katabolizma \u00f6nlemek i\u00e7in yatak zaman\u0131nda kazein. Kilo alma \u00e7ubuklar\u0131 nefis y\u00fcksek kalorili at\u0131\u015ft\u0131rmal\u0131k se\u00e7ene\u011fi i\u00e7in yapmak!<\/span><\/p>\n<\/td>\n<\/tr>\n
    Ekto-Mezomorf<\/strong><\/td>\nAtletik g\u00f6r\u00fcn\u00fcm Tan\u0131ml\u0131 kaslara sahip v\u00fccutGains kas\u0131 kolaycaStrongGains ya\u011flar\u0131 ektomorflardan kolayca<\/td>\nKalori al\u0131m\u0131n\u0131za dikkat edin. E\u015fit C:P veya y\u00fcksek P:C oran\u0131n\u0131 uyarla. Daha fazla protein bazl\u0131food ve at\u0131\u015ft\u0131rmal\u0131klar dahil a\u011f\u0131rl\u0131k antrenman\u0131 ve kardiyo \/ fonksiyon \/ HIIT \u00e7al\u0131\u015fmalar\u0131n\u0131n bir kombinasyonu en iyiAdvanced seviye sporcu e\u011fitimi<\/td>\nPeynir alt\u0131 suyu proteini (Kas olu\u015fturmak, korumak ve \u00f6nlemek i\u00e7in kar\u0131\u015ft\u0131r\u0131r veya izole eder). Procel T Mass, Rivalus Clean gainer, Scitec gibi yal\u0131n k\u00fctle kazananlar harika bir se\u00e7imdir. Procel T K\u00fctlesi 1:3 C:P oran\u0131na sahiptir. G\u00fc\u00e7 ve g\u00fc\u00e7 geli\u015ftirme yard\u0131mc\u0131 olmak i\u00e7in eklenen Kreatin ile.<\/span><\/p>\n<\/td>\n<\/tr>\n
    Meso-Endomorf<\/strong><\/td>\nRekabet\u00e7i spor profesyonel atlet. Daha y\u00fcksek kas k\u00fctlesi ve BMR<\/td>\nOrta derecede sa\u011fl\u0131k ya\u011flar\u0131 ile y\u00fcksek proteinli bir diyet uyarlamalar\u0131 gerekir. Hedefe ba\u011fl\u0131 olarak antrenman kardiyo ve a\u011f\u0131rl\u0131k antrenman\u0131n\u0131n kombinasyonu olabilir<\/td>\nG\u00fcnl\u00fck protein ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in peynir alt\u0131 suyu proteini (hidrolize veya izole)Scitec Jumbo Professional gibi y\u00fcksek protein \u00fcreticisi 1:5 C:P oran\u0131na sahiptir ve birey profesyonel bir ya\u015famtr veya v\u00fccut olu\u015fturucu ise kazan\u00e7lar i\u00e7in kullan\u0131labilir<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
    \u275d v\u00fccut tipinizi belirledikten sonra, zorlu kilo alma pozlar\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in m\u00fckemmel bir metodoloji bulmak daha kolay olacakt\u0131r!\u275e<\/h6>\n

    Diyoruz ki<\/h3>\n

    \u0130htiyac\u0131n\u0131za uygun m\u00fckemmel bir Diyet izleyerek, E\u011fitim, Takviye program\u0131 ve mevcut v\u00fccut kompozisyonunuza ve hedeflerinize dayanarak, insanlar\u0131n Kilo alma aray\u0131\u015f\u0131nda kar\u015f\u0131la\u015ft\u0131klar\u0131 zorluklar\u0131n \u00fcstesinden gelmek m\u00fcmk\u00fcnd\u00fcr!<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    \u0130nsanlar\u0131n \u015f\u00f6yle dedi\u011fini duymu\u015f olmal\u0131s\u0131n\u0131z: “Hey, yetersiz beslenmi\u015f gibisiniz; Neden biraz kilo alm\u0131yorsun’ ya da ‘Yemek yemiyor musun?’ Peki, \u015fimdi […]<\/p>\n","protected":false},"author":2,"featured_media":12597,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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