{"id":3774,"date":"2023-11-16T17:50:48","date_gmt":"2023-11-16T17:50:48","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3774"},"modified":"2023-11-16T17:51:06","modified_gmt":"2023-11-16T17:51:06","slug":"the-complete-guide-to-bulking-and-cutting","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-complete-guide-to-bulking-and-cutting\/","title":{"rendered":"\u015eI\u015eIRME VE KESME I\u00c7IN KOMPLE KILAVUZ"},"content":{"rendered":"<\/p>\n

Bodybuilders i\u00e7in Diyet Periodization<\/h2>\n

Synch’in d\u0131\u015f\u0131nda m\u0131s\u0131n?<\/h3>\n

E\u011fitim ve diyet hedeflerinizi yans\u0131tmal\u0131d\u0131r. Ve egzersiz ve beslenme se\u00e7enekleri bu hedeflere ula\u015fman\u0131za yard\u0131mc\u0131 olmak i\u00e7in sinerjik \u00e7al\u0131\u015fmas\u0131 gerekir. Apa\u00e7\u0131k g\u00f6r\u00fcn\u00fcyor, ama bir\u00e7ok ki\u015fi bunu yapmak i\u00e7in ba\u015far\u0131s\u0131z.<\/p>\n

\u00d6rne\u011fin, ama\u00e7lar\u0131 ya\u011f kayb\u0131 oldu\u011funda insanlar\u0131n k\u00f6t\u00fc bir diyet out-train \u00e7al\u0131\u015f\u0131rken bak\u0131n. Ya da, kas in\u015fa etmek isteyen, onlar son derece a\u011f\u0131r y\u00fckler, d\u00fc\u015f\u00fck hacimli tren, ve karbonhidrat ka\u00e7\u0131n\u0131n. Her iki durumda da, onlar alt-optimal sonu\u00e7lar al\u0131rs\u0131n\u0131z ve yat\u0131r\u0131m k\u00f6t\u00fc bir getiri i\u00e7in zaman ve enerji \u00e7ok at\u0131k.<\/p>\n

Ama sadece biraz planlama ile bu ortak hata \u00f6nleyebilirsiniz. Diyetve e\u011fitiminizi birlikte sentezlemek karma\u015f\u0131k de\u011fildir. Hedeflerinizi ve neleri gerektirdi\u011fini de\u011ferlendirerek, ba\u015far\u0131l\u0131 bir diyet kurabilir ve e\u011fitimin farkl\u0131 a\u015famalar\u0131nda ilerledik\u00e7e bunu nas\u0131l ayarlayabilece\u011finizi bilirsiniz.<\/p>\n

3 A\u015fama<\/h3>\n

V\u00fccut kompozisyonu hedefleri s\u00f6z konusu oldu\u011funda, e\u011fitimin \u00fc\u00e7 geleneksel a\u015famas\u0131 vard\u0131r:<\/p>\n

    \n
  1. K\u00fctle Kazanc\u0131 (\u015ei\u015firme)<\/li>\n
  2. Ya\u011f Kayb\u0131 (Kesme)<\/li>\n
  3. Bak\u0131m (Mukavemet, Ge\u00e7i\u015f veya Astar A\u015famalar\u0131)<\/li>\n<\/ol>\n

    Bu a\u015famalar sonu\u00e7lar\u0131n\u0131z\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in do\u011fru yeme plan\u0131 ile e\u015fle\u015ftirilmelidir. E\u011fitimin her a\u015famas\u0131nda sinerjik olarak \u00e7al\u0131\u015fan bir diyet plan\u0131 olu\u015fturun. Kendinize \u015fu sorular\u0131 sorarak ba\u015flay\u0131n:<\/p>\n

      \n
    1. As\u0131l amac\u0131m ne?<\/li>\n
    2. Bu ama\u00e7 i\u00e7in en iyi e\u011fitim t\u00fcr\u00fc nedir?<\/li>\n
    3. Ne t\u00fcr bir beslenme plan\u0131 bu t\u00fcr bir e\u011fitimi destekler?<\/li>\n<\/ol>\n

      Bir kez bu sorulara cevap her \u015fey kristalize ba\u015flar ve diyet bir \u00e7er\u00e7eve a\u00e7\u0131k hale gelir. Buradan, sadece size en uygun detaylar\u0131 ince ayar bir durumdur. Her a\u015famay\u0131 ge\u00e7elim.<\/p>\n

      \"Mass<\/figure>\n

      1 \u2013 K\u00fctle Kazan\u00e7 A\u015famas\u0131<\/h3>\n

      Ama\u00e7 ne? Kas boyutu artt\u0131. Hangi e\u011fitim bunu en iyi ba\u015far\u0131r? 6-12 rep aral\u0131\u011f\u0131nda \u00e7o\u011funlukla y\u00fcksek hacimli a\u011f\u0131rl\u0131k e\u011fitimi. \u015eimdi, hangi beslenme bunu en iyi destekler?<\/p>\n

        \n
      • Kalori fazlal\u0131\u011f\u0131<\/li>\n
      • Kas proteinsentezini en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in yeterli protein<\/li>\n
      • Hormonal d\u00fczeyleri optimize etmek i\u00e7in yeterli ya\u011f al\u0131m\u0131<\/li>\n
      • Y\u00fcksek hacimli e\u011fitimi desteklemek i\u00e7in y\u00fcksek karbonhidratlar<\/li>\n<\/ul>\n

        Toplam Kalori<\/h4>\n

        Kalori fazlal\u0131\u011f\u0131 yemelisin. Haftada v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %0,25 ila %0,5’ini kazanmak i\u00e7in yeterli yiyin. Bu kabaca 200-500 kalori en T Nation okuyucular i\u00e7in bak\u0131m \u00fczerinde bir g\u00fcn e\u015fit olacakt\u0131r.<\/p>\n

        Ba\u015flayarak ba\u015fparmak iyi bir kural 16 ile kilo v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 \u00e7arpmak ve g\u00fcnde bu kadar kalori yemek. Ama bu sadece zor bir rehber. Bir\u00e7ok 17 ila 20 kez kendi a\u011f\u0131rl\u0131\u011f\u0131 yemek gerekir. E\u011fer 16 ya\u015f\u0131nda ba\u015flarsan\u0131z ve kilo almayacaksan\u0131z, 17’ye y\u00fckseltin ve ilerlemeyi yeniden de\u011ferlendirin. \u0130stedi\u011finiz h\u0131zda kilo alana kadar ayarlamaya devam edin.<\/p>\n

        V\u00fccut say\u0131s\u0131z geribildirim d\u00f6ng\u00fcleri ile sonsuz karma\u015f\u0131k bir sistemdir. \u0130htiya\u00e7lar\u0131n\u0131z \u00e7e\u015fitli fakt\u00f6rlere ba\u011fl\u0131 olarak dalgalanmaya devam edecektir. Kitle evrenizde ilerledik\u00e7e kalori ihtiya\u00e7lar\u0131n\u0131z ayarlan\u0131r. \u00d6l\u00e7ek a\u011f\u0131rl\u0131\u011f\u0131n\u0131 izlemeye devam edin ve buna g\u00f6re ayarlay\u0131n. Yeterince h\u0131zl\u0131 kazanamad\u0131n m\u0131? 250-500 kalori bir g\u00fcn (k\u00fc\u00e7\u00fck \u00e7ocuklar ve daha b\u00fcy\u00fck \u00e7ocuklar i\u00e7in daha y\u00fcksek u\u00e7 i\u00e7in alt u\u00e7) art\u0131\u015f.<\/p>\n

        Art\u0131k makrobesin ihtiya\u00e7lar\u0131n\u0131z\u0131 rafine etmeye ge\u00e7ebilirsiniz.<\/p>\n

        Protein<\/h4>\n
        \"\"<\/figure>\n

        Kas protein sentezi (MPS) bu bina kas s\u00f6z konusu oldu\u011funda tart\u0131\u015fmas\u0131z en \u00f6nemli fizyolojik fakt\u00f6rd\u00fcr. Yeme proteini MPS uyar\u0131r. Kas b\u00fcy\u00fcmesi sadece MPS kas proteini ar\u0131za a\u015fArsa olu\u015fabilir.<\/p>\n

        Bu y\u00fczden bir g\u00fcn boyunca MPS max yeterli protein yemek zorunludur. \u0130lgin\u00e7tir, ara\u015ft\u0131rma bunu ba\u015faran protein miktar\u0131 oldu\u011funu g\u00f6sterir ve daha fazla yemek herhangi bir ek yarar\u0131 yok, kas kazan\u00e7lar\u0131 i\u00e7in en az\u0131ndan.<\/p>\n

        Kas olu\u015fturmak i\u00e7in, ya\u011fs\u0131z k\u00fctle kg ba\u015f\u0131na 1,6 ila 2,2 gram aral\u0131\u011f\u0131nda bir \u015fey yeterlidir. Ama herkes bir DEXA makineeri\u015fimi oldu\u011fundan, basit tutmak ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 2g \/ kg i\u00e7in ate\u015f edelim. (Amerika’da, bu v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 pound ba\u015f\u0131na protein 1 grama yak\u0131n. Bir kilogram 2.2 pound’dur.)<\/p>\n

        Bu al\u0131m\u0131n\u0131 her g\u00fcn tercihinize ve program\u0131n\u0131za g\u00f6re 4-6 \u00f6\u011f\u00fcne b\u00f6l\u00fcn.<\/p>\n

        Ya\u011f<\/h4>\n
        \"\"<\/figure>\n

        Yeme diyet ya\u011f d\u00fczenli hormonal fonksiyon i\u00e7in \u00f6nemlidir, \u00f6zellikle testosteron \u00fcretimi. Asla diyetten elenmemelidir. O kadar \u00e7ok bir “optimal” ya\u011f al\u0131m\u0131 de\u011fil, normal hormonal fonksiyon i\u00e7in minimum. Bilim ya\u011f al\u0131m\u0131 testosteron \u00fcretimini optimize etmek i\u00e7in toplam kalori% 20-30 aras\u0131nda olmas\u0131 gerekti\u011fini s\u00f6yler.<\/p>\n

        Bununla birlikte, 0.35g\/lbs. (0.8g\/kg) e\u015fi\u011fi a\u015f\u0131ld\u0131ktan sonra, kalori fazlal\u0131\u011f\u0131 oldu\u011funda hormonlara \u00f6nemli bir yarar\u0131 olmad\u0131\u011f\u0131 g\u00f6r\u00fclmektedir. Hormonal fonksiyon, yap\u0131sal ve kimyasal i\u015flemler i\u00e7in gerekli ya\u011f miktar\u0131n\u0131n \u00fczerinde ve \u00f6tesinde, sadece karbonhidrat gibi bir yak\u0131t kayna\u011f\u0131 haline gelir. \u015ei\u015firme yaparken 0.35g\/lbs. e\u015fi\u011fini a\u015fmamak ak\u0131ll\u0131ca olur.<\/p>\n

        Karbonhidrat<\/h4>\n
        \"\"<\/figure>\n

        Bir kez protein ve ya\u011flar ayarlan\u0131r, sonra karbonhidrat toplam kalori geri kalan\u0131n\u0131 makyaj. Karbonhidratlar, ya\u011flar gibi, hormonlar \u00fczerinde olumlu bir etkisi vard\u0131r. Ayr\u0131ca merkezi sinir sistemleri (CNS) ve y\u00fcksek yo\u011funluklu aktiviteler i\u00e7in bask\u0131n enerji kayna\u011f\u0131d\u0131r, a\u011f\u0131rl\u0131k kald\u0131rma gibi. Onlar yorucu e\u011fitim ve yard\u0131m kurtarma yak\u0131t yard\u0131mc\u0131 olur.<\/p>\n

        A\u011f\u0131rl\u0131k e\u011fitiminizin yakla\u015f\u0131k %80’i glikojen depolar\u0131 (depolanm\u0131\u015f karbonhidratlar) taraf\u0131ndan yak\u0131t lan\u0131r. D\u00fc\u015f\u00fck glikojen e\u011fitim ve iyile\u015fme bozacakt\u0131r. Yeterli karbonhidrat yemek daha y\u00fcksek bir yo\u011funlukta tren sa\u011flar, daha y\u00fcksek hacimli, ve daha h\u0131zl\u0131 kurtarmak. Karbonhidratlar anti-katabolik ve anabolik etkileri vard\u0131r ve sert e\u011fitim bireyler i\u00e7in b\u00fcy\u00fck bir avantaj, \u00f6zellikle kas in\u015fa etmeyi ama\u00e7layan.<\/p>\n

        Karbonhidrat ihtiya\u00e7lar\u0131n\u0131z aktivite seviyenize ba\u011fl\u0131d\u0131r. E\u011fer bir kitle kazan\u00e7 a\u015famas\u0131nda y\u00fcksek hacimli e\u011fitim olmal\u0131d\u0131r g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, karbonhidrat ihtiya\u00e7lar\u0131 y\u00fcksek olacakt\u0131r. Yak\u0131n tarihli bir bilimsel inceleme g\u00fcc\u00fc sporcular i\u00e7in 4-7g\/kg aras\u0131nda karbonhidrat al\u0131m\u0131 \u00f6nerilir. En e\u011flence, zor e\u011fitim \u00e7ocuklar bu aral\u0131\u011f\u0131n alt ucunda d\u00fc\u015fecek. \u00c7o\u011fu i\u00e7in, 4-5g\/kg yeterlidir. (Yani, kitle fazda bir 170 pound adam g\u00fcnde karbonhidrat yakla\u015f\u0131k 308-385 gram gerekir.)<\/p>\n

        K\u00fctle A\u015famas\u0131nda \u0130lerleme Nas\u0131l \u0130zler?<\/h4>\n
          \n
        • Haftada v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %0,25-0,5’ini kazanmay\u0131 hedefliyoruz. Ger\u00e7ek d\u00fcnya matemati\u011finde, 170 pound adam kabaca 1 veya 2 kilo her iki haftada kazanmak i\u00e7in \u00e7al\u0131\u015f\u0131yor olmal\u0131d\u0131r, ama ondal\u0131k puan ve y\u00fczdeleri deli yapmak izin vermeyin. Bir\u00e7ok \u015fey \u00f6l\u00e7ek a\u011f\u0131rl\u0131\u011f\u0131 atabilir, bu y\u00fczden sadece genel bir k\u0131lavuz olarak bu tutun.<\/li>\n
        • \u0130lerleme durdu\u011funda, kalorileri g\u00fcnde 250 ila 500 art\u0131r\u0131n \u2013 daha hafif ve\/veya daha \u015fi\u015fman bireyler i\u00e7in alt u\u00e7 ve daha b\u00fcy\u00fck ve\/veya daha zay\u0131f insanlar i\u00e7in daha y\u00fcksek u\u00e7.<\/li>\n
        • Karbonhidratgelen ek kalori hakimiyeti ile \u00f6l\u00e7ek a\u011f\u0131rl\u0131\u011f\u0131na g\u00f6re ayarlay\u0131n.<\/li>\n
        • 6-12 rep aral\u0131\u011f\u0131ndaki g\u00fcc\u00fcn\u00fcz s\u00fcrekli olarak artmal\u0131d\u0131r.<\/li>\n<\/ul>\n
          \"Cutting<\/figure>\n

          2 \u2013 Kesme Faz\u0131<\/h3>\n

          Ama\u00e7 ne? V\u00fccut ya\u011f bir azalma. Hangi e\u011fitim bunu en iyi ba\u015far\u0131r? Kurtarabildi\u011finiz kadar y\u00fcksek hacimli. Bu, k\u00fctle faz hacminden daha az olacakt\u0131r.<\/p>\n

          Bir kalori a\u00e7\u0131\u011f\u0131 olmak e\u011fitim den kurtarmak i\u00e7in yetene\u011finizi bir toplu s\u0131ras\u0131nda oldu\u011fu kadar iyi de\u011fil demektir, ama kas korumak i\u00e7in v\u00fccuda g\u00fc\u00e7l\u00fc sinyal sa\u011flamak i\u00e7in m\u00fcmk\u00fcn oldu\u011funca yapmak i\u00e7in \u00e7aba g\u00f6stermelisiniz. Y\u00fcksek e\u011fitim hacimleri de bir kalori a\u00e7\u0131\u011f\u0131 olu\u015fturmak i\u00e7in yard\u0131mc\u0131 olur. Ayr\u0131ca kalori a\u00e7\u0131\u011f\u0131n\u0131 art\u0131rmak i\u00e7in kardiyo \u00e7e\u015fit i\u00e7erebilir.<\/p>\n

          \u015eimdi, hangi beslenme en iyi bu hedefi destekler?<\/p>\n

            \n
          • Kalori a\u00e7\u0131\u011f\u0131<\/li>\n
          • Protein kas k\u00fctlesini korumak i\u00e7in yeterli (biraz k\u00fctle ve bak\u0131m a\u015famalar\u0131nda daha y\u00fcksek olabilir).<\/li>\n
          • Kitle faz\u0131 ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda artan ya\u011f al\u0131m\u0131. Bir kalori a\u00e7\u0131\u011f\u0131nda hormonal bozulma riski daha y\u00fcksektir.<\/li>\n
          • Karbonhidratlar hala y\u00fcksek hacimli e\u011fitimi destekleyecek kadar y\u00fcksek olmal\u0131d\u0131r. Hala ya\u011f kaybederken m\u00fcmk\u00fcn oldu\u011funca y\u00fcksek ayarlay\u0131n. Bir a\u00e7\u0131k gerekli g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, karbonhidrat kitle fazdaha d\u00fc\u015f\u00fck olacakt\u0131r.<\/li>\n<\/ul>\n

            Protein<\/h4>\n

            Protein diyet yaparken ya\u011fs\u0131z dokuyu korur ve t\u00fcm makrolar\u0131n tokluk (tam olma hissi) \u00fczerinde en y\u00fcksek etkiye sahiptir. Bu bir diyet s\u0131ras\u0131nda biraz daha fazla protein t\u00fcketmek i\u00e7in iki iyi nedeni vard\u0131r. Ara\u015ft\u0131rmalar, kesme a\u015famalar\u0131nda 2 ile 3,1g\/kg aras\u0131nda etkili olan bir \u015fey oldu\u011funu g\u00f6stermektedir. \u00c7o\u011fu insan 2.2 ila 2.5g\/kg ile en iyi yapmak. (Kendiniz i\u00e7in matematik yapmak i\u00e7in, 1kg = 2.2 pound.)<\/p>\n

            Tam miktar\u0131 yeme tercihlerinize g\u00f6re temel ala. Ba\u015far\u0131l\u0131 bir diyet i\u00e7in anahtar plana uymak i\u00e7in yetene\u011finizi.<\/p>\n

            Ya\u011f<\/h4>\n

            Hormonal bozulma riski uzun s\u00fcreli d\u00fc\u015f\u00fck kalorili diyet a\u015famalar\u0131nda artar. Bunu azaltmak i\u00e7in, bir kitle faz\u0131 ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda ya\u011f al\u0131m\u0131n\u0131 art\u0131rmak. Bu tam Atkins gitmek ve past\u0131rma sar\u0131lm\u0131\u015f ve tereya\u011f\u0131 bat\u0131r\u0131lm\u0131\u015f avokado a\u015fa\u011f\u0131 yemek ba\u015flamak i\u00e7in bir bahane de\u011fildir. Sadece t\u00fcm zaman bok bir \u00e7anta gibi hissetmiyorum yeterli ya\u011f t\u00fcketirken bir kalori a\u00e7\u0131\u011f\u0131 olmas\u0131 gerekti\u011fini dikkatli olun. G\u00fcnde 1g\/kg ya\u011f yiyin.<\/p>\n

            Karbonhidrat<\/h4>\n

            Kalan kaloriniz karbonhidrata harcanacak. Verimli e\u011fitim sa\u011flamak i\u00e7in m\u00fcmk\u00fcn oldu\u011funca uzun s\u00fcre 2g\/kg’dan fazla koruyun.<\/p>\n

            Kesme A\u015famas\u0131nda \u0130lerleme Nas\u0131l \u0130zler?<\/h4>\n
              \n
            • Haftada v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %0,5-1’ini kaybetmeyi hedefleyin. 215 pound adam i\u00e7in, haftada yakla\u015f\u0131k 1 ila 2 kilo vermek amac\u0131 anlam\u0131na gelir.<\/li>\n
            • \u0130lerleme durdu\u011funda, kaloriyi g\u00fcnde 250-500 oran\u0131nda d\u00fc\u015f\u00fcr\u00fcn (\u00f6l\u00e7e\u011fin alt ucu ne kadar k\u00fc\u00e7\u00fck ve\/veya daha zay\u0131fsan\u0131z).<\/li>\n
            • Ayarlamalar\u0131n\u0131za rehberlik etmek i\u00e7in \u00f6l\u00e7ek, ilerleme resimleri ve skinfold okumalar\u0131 gibi v\u00fccut kompozisyonu \u00f6l\u00e7\u00fcmlerini kullan\u0131n.<\/li>\n<\/ul>\n
              \"Maintenance<\/figure>\n

              3 – Bak\u0131m, Ge\u00e7i\u015f veya Astar Faz\u0131<\/h3>\n

              \u00d6ncelikle, bak\u0131m i\u00e7in e\u011fitim sorunu ele alal\u0131m. Bunu neden yapas\u0131n ki?<\/p>\n

              Hipertrofi e\u011fitimi, v\u00fccudunuzun a\u015f\u0131r\u0131 y\u00fcklenmesi s\u0131ras\u0131nda, sert ve y\u00fcksek hacimli e\u011fitim gerektirir. Daha iyi, ama sonsuza kadar daha sert ve daha uzun s\u00fcre tren olamaz. Sonunda, Azalan \u0130adeler Yasas\u0131 devreye girecek: bir \u015feyi ne kadar \u00e7ok yaparsan\u0131z, sonraki pozlamalarda o kadar az elde elersiniz. Bunun \u00fcstesinden gelmek i\u00e7in, e\u011fitim periyodik gerekir. Daha d\u00fc\u015f\u00fck hacimli bir e\u011fitim almal\u0131s\u0131n\u0131z.<\/p>\n

              \u00d6rne\u011fin, g\u00fc\u00e7 i\u00e7in e\u011fitim veya bak\u0131m e\u011fitimi harcanan s\u00fcreler tam iyile\u015fme i\u00e7in izin vermek ve sert kas geli\u015ftirme e\u011fitimi sonraki blok i\u00e7in sahne ayarlamak i\u00e7in dahil edilmelidir. E\u011fitim hacminizi bir ay boyunca bak\u0131m seviyelerine indirerek ya da b\u00f6ylece v\u00fccudunuzu tekrar hacim olarak hassasla\u015ft\u0131rabilirsiniz. Daha sonra bir sonraki k\u00fctle kazan\u00e7 a\u015famas\u0131nda h\u0131z hacmi geri.<\/p>\n

              Bu bak\u0131m a\u015famalar\u0131 v\u00fccudunuzun yerle\u015fmek i\u00e7in izin, yak\u0131t ikmali, ve kendinizi asal kas geli\u015ftirme yolculu\u011fa devam etmek. Uzun bir kitle kazan\u00e7 a\u015famas\u0131ndan sonra, yorgunluk bir s\u00fcr\u00fc birikir, v\u00fccudunuzun daha az ins\u00fclin duyarl\u0131 hale gelir, y\u00fcksek hacimlere uyum sa\u011flar, ve sistemi a\u015f\u0131r\u0131 y\u00fcklemek i\u00e7in daha fazlas\u0131n\u0131 yapman\u0131z gereken.<\/p>\n

              T\u00fcm bu ya\u011f kazan\u00e7, a\u015f\u0131r\u0131 e\u011fitim, ya da yaralanma daha y\u00fcksek bir \u015fans i\u00e7in ayarlar.<\/p>\n

              D\u00fczg\u00fcn zamanlanm\u0131\u015f deloads bir s\u00fcre i\u00e7in bu riskleri azaltmaya yard\u0131mc\u0131 olabilir ama zor e\u011fitim ay telafi edemez. Bak\u0131m a\u015famas\u0131 tam da doktorun emretti\u011fi \u015feydir.<\/p>\n

              Bak\u0131m a\u015famalar\u0131 i\u00e7in ba\u015fka bir nedeni bir toplu s\u0131ras\u0131nda in\u015fa kas tutmaya yard\u0131mc\u0131 olmakt\u0131r. V\u00fccudunuzun yeni, daha kasl\u0131 set noktas\u0131na adapte olmak i\u00e7in bir \u015fans verin.<\/p>\n

              Kalori ve e\u011fitim hacmi zirvedeyken, kitle a\u015faman\u0131z\u0131n sonundaki bak\u0131m a\u015famas\u0131n\u0131 kullan\u0131n. Bu a\u015famada, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 korumak i\u00e7in \u00e7al\u0131\u015faca\u011f\u0131z. Bu v\u00fccudun “yeni normal” bulmas\u0131n\u0131 sa\u011flar. Sonu\u00e7 olarak, k\u00fctle faz\u0131 s\u0131ras\u0131nda in\u015fa kas tutunacakt\u0131r.<\/p>\n

              Ama bahse girerim t\u00fcm bu “bak\u0131m” olay\u0131 hala seni rahats\u0131z ediyordur, de\u011fil mi? Kim bak\u0131m e\u011fitimi almak ister? Her \u015fey tam canavar modu hakk\u0131nda, 24\/7\/36, karde\u015fim!<\/p>\n

              Bu y\u00fczden bak\u0131m a\u015famalar\u0131na “astar fazlar\u0131” diyorum. Bu a\u015fama kelimenin tam anlam\u0131yla gelecekteki kazan\u00e7lar i\u00e7in priming oldu\u011funu. Ya da \u015fi\u015fkinlik ve kesme aras\u0131nda bir “ge\u00e7i\u015f” a\u015famas\u0131, ya da bir “g\u00fc\u00e7” faz\u0131 olarak d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n

              Bu t\u00fcm semantik olsa da, kullan\u0131lan kelime b\u00fcy\u00fck bir psikolojik fark yapar ve ba\u011fl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r. Bu y\u00fczden, size uygun olan dili se\u00e7in ve sonra ba\u015f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 indirin ve gerekeni yap\u0131n: bak\u0131m s\u0131ras\u0131nda yemek yerken d\u00fc\u015f\u00fck hacimli mukavemet e\u011fitimi.<\/p>\n

              Bak\u0131m A\u015famas\u0131 E\u011fitimi ve Beslenmesi<\/h4>\n

              G\u00fc\u00e7 i\u00e7in tren – daha d\u00fc\u015f\u00fck frekans, d\u00fc\u015f\u00fck hacim, d\u00fc\u015f\u00fck reps, ancak k\u00fctle veya kesme a\u015famas\u0131nda kullan\u0131lan daha a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131. \u00d6rne\u011fin, 5 reps (3\u00d75) 3 k\u00fcmeleri. Bu \u00e7ok daha kolay kas korumak i\u00e7in in\u015fa etmektir, bu y\u00fczden e\u011fitim gelen uyar\u0131c\u0131 \u00e7ok daha d\u00fc\u015f\u00fck olabilir \u00e7al\u0131\u015f\u0131r.<\/p>\n

              Beslenme gelince, bir izokalorik diyet en iyisidir – v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 korumak ve bak\u0131m yemek.<\/p>\n

              Bak\u0131m ve e\u011fitim a\u011f\u0131r yemek s\u0131ras\u0131nda kas kayb\u0131 riski \u00e7ok azd\u0131r. Protein, k\u00fctle evrenizdeki yle ayn\u0131 kalabilir. Karbonhidratlar e\u011fitim hacmi daha d\u00fc\u015f\u00fck oldu\u011fu i\u00e7in azalt\u0131labilir. Ya\u011flar karbonhidrat azalma dengelemek ve hormon d\u00fczeyleri korunur sa\u011flamak i\u00e7in biraz art\u0131r\u0131labilir.<\/p>\n

              Bu faz, y\u00fcksek karbonhidrat kitle fazSonra baz\u0131 ins\u00fclin duyarl\u0131l\u0131\u011f\u0131 kurtarmak i\u00e7in izin verir. Ayn\u0131 zamanda psikolojik rahatlama sa\u011flar. Y\u00fcksek karbonhidrat takip ettikten sonra, nispeten d\u00fc\u015f\u00fck ya\u011fl\u0131 kitle alma faz \u0131 say\u0131lsa, pirin\u00e7, yulaf ve patates ya\u011fs\u0131z proteinlerle e\u015fle\u015ftirilmi\u015f g\u0131dalardan b\u0131km\u0131\u015f olacaks\u0131n\u0131z. Sonu\u00e7 olarak, bak\u0131m s\u0131ras\u0131nda baz\u0131 karbonhidrat ile baz\u0131 ya\u011fl\u0131 g\u0131dalar i\u00e7in f\u0131rsat herhangi bir yorgunluk temizlemek ve diyet sonraki a\u015famas\u0131 i\u00e7in kurmak i\u00e7in yard\u0131mc\u0131 olur.<\/p>\n

              Bak\u0131m A\u015famas\u0131 Beslenme Rehberi<\/h4>\n
                \n
              • Protein:\u20030.9g\/lb. (2g\/kg)<\/li>\n
              • Karbonhidrat: 2,5 ila 3g\/kg, pik k\u00fctle faz\u0131n\u0131n yakla\u015f\u0131k yar\u0131s\u0131<\/li>\n
              • Ya\u011f: Geri kalan\u0131 (yakla\u015f\u0131k 1,25 ila 1,5g\/kg)<\/li>\n<\/ul>\n

                Bak\u0131m A\u015famas\u0131nda \u0130lerleme Nas\u0131l \u0130zler?<\/h4>\n
                  \n
                • Sadece kilonu koruyun!<\/li>\n
                • A\u011f\u0131rl\u0131k art\u0131 veya eksi bir pound (0,45 kg) daha fazla dalgalan\u0131rsa, kalorileri g\u00fcnde 250 ila 500 aras\u0131nda yukar\u0131 veya a\u015fa\u011f\u0131 ayarlay\u0131n (daha k\u00fc\u00e7\u00fck bireyler i\u00e7in daha d\u00fc\u015f\u00fck aral\u0131k ve daha b\u00fcy\u00fck \u00e7ocuklar i\u00e7in daha y\u00fcksek aral\u0131k).<\/li>\n<\/ul>\n

                  Hepsini Bir Araya Getirmek<\/h3>\n

                  Bu a\u015famalar\u0131 nas\u0131l s\u0131ralayabildi\u011finize genel bir bak\u0131\u015f sunmak i\u00e7in, g\u00f6receli olarak yal\u0131n veya yakla\u015f\u0131k %10 v\u00fccut ya\u011f\u0131 oldu\u011funuzu varsayarsak, iyi bir yap\u0131 a\u015fa\u011f\u0131da verecektir:<\/p>\n

                    \n
                  • Toplu Kazan\u00e7: 10-16 hafta kadar% 15 ula\u015fmak<\/li>\n
                  • Bak\u0131m A\u015famas\u0131: 4 hafta<\/li>\n
                  • Kesme: 3-8 hafta kadar 8-10% ula\u015f\u0131n<\/li>\n
                  • B\u00fcy\u00fck ve y\u0131rt\u0131k kadar tekrarlay\u0131n<\/li>\n<\/ul>\n

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

                    Bodybuilders i\u00e7in Diyet Periodization Synch’in d\u0131\u015f\u0131nda m\u0131s\u0131n? E\u011fitim ve diyet hedeflerinizi yans\u0131tmal\u0131d\u0131r. Ve egzersiz ve beslenme se\u00e7enekleri bu hedeflere ula\u015fman\u0131za […]<\/p>\n","protected":false},"author":2,"featured_media":3775,"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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