{"id":8342,"date":"2024-05-19T00:00:58","date_gmt":"2024-05-19T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8342"},"modified":"2024-05-19T14:57:08","modified_gmt":"2024-05-19T14:57:08","slug":"eight-tips-to-help-you-build-muscle-mass","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/eight-tips-to-help-you-build-muscle-mass\/","title":{"rendered":"KAS K\u00dcTLESI OLU\u015eTURMANIZA YARDIMCI OLACAK SEKIZ IPUCU"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p>Bina kas pozitif bir enerji dengesi gerektirir, hangi yakmak daha fazla kalori almak gerekti\u011fi anlam\u0131na gelir. E\u011fer kas bir pound in\u015fa etmek i\u00e7in kabaca 2.800 kalori gerekir, b\u00fcy\u00fck \u00f6l\u00e7\u00fcde protein cirosu desteklemek i\u00e7in, hangi e\u011fitim ile y\u00fckseltilebilir. Bu sekiz ipu\u00e7lar\u0131n\u0131 izleyerek, daha verimli ve h\u0131zl\u0131 bir \u015fekilde kas k\u00fctlesi olu\u015fturmak m\u00fcmk\u00fcn olacak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>V\u00fccudunuzun her hafta kas yakla\u015f\u0131k 227g etraf\u0131nda en fazla in\u015fa edebilirsiniz, bu y\u00fczden daha fazla kas in\u015fa etmeye \u00e7al\u0131\u015f\u0131rken \u00e7ok fazla ekstra kalori yemek e\u011fer, \u00e7ok fazla ya\u011f kazanacak. G\u00fcnde fazladan 250-500 kalori t\u00fcketmenizi \u00f6neririz. Kolayca ya\u011f kazan\u0131rsan\u0131z, aral\u0131\u011f\u0131n alt ucunda kalmak, ve genel olarak kilo almak zor bulursan\u0131z, aral\u0131\u011f\u0131n daha y\u00fcksek sonuna hedefliyoruz. Bu kas in\u015fa etmek ve yal\u0131n kalmak i\u00e7in ek kalori do\u011fru miktarda bulmak i\u00e7in deneme yan\u0131lma biraz alacak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Buna ek olarak, ara\u015ft\u0131rma t\u00fcketen ya\u011fs\u0131z protein 15 ila 20 dakika \u00f6nce, s\u0131ras\u0131nda ve egzersiz bir saat i\u00e7inde kas kazanc\u0131 n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrmektedir. Muhtemelen spor salonunda bir biftek veya tavuk g\u00f6\u011fs\u00fc yeme olacak de\u011fil bu yana, bir protein i\u00e7ecek veya ek hemen \u00f6nce yararl\u0131 olabilir, s\u0131ras\u0131nda veya egzersiz sonras\u0131, ama gerekli de\u011fildir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ancak, her \u015fey proteinle ilgili de\u011fil. Bu kalorifik harcamalar\u0131 kar\u015f\u0131lamak ve kas olu\u015fturmak i\u00e7in yard\u0131mc\u0131 olacak sa\u011fl\u0131kl\u0131, dengeli bir diyetin bir par\u00e7as\u0131 olarak beslenme sa\u011flamak, ya\u011f kaybetmek ve daha g\u00fc\u00e7l\u00fc olsun bir\u00e7ok yemek yemek hakk\u0131nda. \u0130\u015fte size do\u011fru yolda yard\u0131mc\u0131 olmak i\u00e7in sekiz basit ipu\u00e7lar\u0131 &#8230;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>1. KAS K\u00dcTLESI OLU\u015eTURMAK I\u00c7IN KAHVALT\u0131 YIYIN<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/imagesvc.meredithcorp.io\/v3\/jumpstartpure\/image?url=https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=http%3A%2F%2FtimeInc.brightcove.com.edgesuite.net%2Frtmp_uds%2F1543367584%2F201911%2F2932%2F1543367584_6103427881001_6103426151001-vs.jpg%3FpubId%3D5978871887001%26videoId%3D6103433752001&amp;w=1280&amp;h=720&amp;q=90&amp;c=cc\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bu size hemen bir enerji patlamas\u0131 verir ve bir sonraki \u00f6\u011f\u00fcne veya at\u0131\u015ft\u0131rmal\u0131k kadar dolu kalman\u0131za yard\u0131mc\u0131 olur. Ayn\u0131 zamanda e\u011filim ayarlar: E\u011fer g\u00fcn g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 bir kahvalt\u0131 ile ba\u015flar sa\u011fl\u0131kl\u0131 yemek e\u011filiminde olacaks\u0131n\u0131z. E\u011fer kas k\u00fctlesi olu\u015fturmak i\u00e7in \u00e7al\u0131\u015f\u0131yorsan\u0131z en iyi bahisler omlet, smoothies ve s\u00fczme peynir vard\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>2. HER \u00dc\u00c7 SAATTE BIR YIYIN<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/orthostreams.com\/wp-content\/uploads\/2013\/11\/3-hours-Copy.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Do\u011fru zamanda do\u011fru \u015feyi yemek kas k\u00fctlesini art\u0131rmak yard\u0131mc\u0131 olmak i\u00e7in \u00e7ok \u00f6nemlidir. En kolay yolu her zamanki gibi kahvalt\u0131, \u00f6\u011fle ve ak\u015fam yeme\u011fi yemek i\u00e7in, yemek sonras\u0131 egzersiz, \u00f6n yatak ve aras\u0131nda iki aperatifler ile serpi\u015ftirilmi\u015f. G\u0131da al\u0131m\u0131n\u0131 tutarak, bu kadar a\u00e7 olmayacak anlam\u0131na gelecektir, \u00e7\u00fcnk\u00fc birka\u00e7 b\u00fcy\u00fck \u00f6\u011f\u00fcne kar\u015f\u0131 daha s\u0131k k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcnler yemek mide nizin boyutunu azaltacakt\u0131r. Daha h\u0131zl\u0131 tam hissedeceksiniz ve bel k\u0131rpma olacak, ayn\u0131 zamanda daha az istek olacak s\u00fcre. Uzun s\u00fcre yemek yememek, bir sonraki \u00f6\u011f\u00fcnde a\u015f\u0131r\u0131 yemek yemenize veya otomattan sa\u011fl\u0131ks\u0131z at\u0131\u015ft\u0131rmal\u0131klarla kendinizi toparatlaman\u0131za neden olabilir. Yani herhangi bir istek durdurmak i\u00e7in, her g\u00fcn sabit zamanlarda yemek ve v\u00fccudunuzun bu sabit zamanlarda a\u00e7 alacak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>3. KAS K\u00dcTLESIART\u0131RMAK I\u00c7IN HER YEMEK ILE PROTEIN YIYIN<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.readersdigest.com.au\/wp-content\/uploads\/2020\/06\/protein-shutterstock_721319773-770-scaled.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Kas olu\u015fturmak ve korumak i\u00e7in protein gerekir. Bunu ba\u015farmak i\u00e7in, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 454g ba\u015f\u0131na en az 1g yemek ar\u0131yor olmal\u0131d\u0131r. E\u011fer 91kg a\u011f\u0131rl\u0131\u011f\u0131nda 200g\/g\u00fcn. Bu miktar\u0131 elde etmek i\u00e7in en kolay yolu her yemek ile b\u00fct\u00fcn bir protein kayna\u011f\u0131 yemektir. Bunlar \u015funlard\u0131r:<br>\u2022 K\u0131rm\u0131z\u0131 et. S\u0131\u011f\u0131r eti, domuz eti, kuzu, vb<br>\u2022 K\u00fcmes hayvanlar\u0131. Tavuk, hindi, \u00f6rdek,<br>vb \u2022 Bal\u0131k. Ton bal\u0131\u011f\u0131, somon, sardalya,<br>uskumru, vb \u2022 Yumurta. Kolesterol efsanelerine inanma. Sar\u0131s\u0131n\u0131 ye.<br><br>\u2022 S\u00fct \u00fcr\u00fcnleri. S\u00fct, peynir, s\u00fczme peynir, kuark, yo\u011furt, vb<br>\u2022 Peynir alt\u0131 suyu. Gerekli de\u011fil ama kolay sonras\u0131 egzersiz i\u00e7in b\u00fcy\u00fck sallar.<br><br>\u2022 Mercimek, tofu, tohum ve f\u0131nd\u0131k gibi vegan se\u00e7enekleri de deneyin.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>4. HER \u00d6\u011e\u00dcNDE MEYVE VE SEBZE YIYIN<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.theglobeandmail.com\/resizer\/_nryFYFxJEAQ7sanKzPRb-5IaBI=\/620x0\/filters:quality(80)\/cloudfront-us-east-1.images.arcpublishing.com\/tgam\/AAPEMPX57BE45KOXIAE4RZIMXE.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>\u00c7o\u011fu (hepsi de\u011fil) d\u00fc\u015f\u00fck kalorilidir: e\u011fer ya\u011f veya kilo almadan mide dolu yiyebilirsiniz. Meyve ve sebzeler de sindirime yard\u0131mc\u0131 olan vitaminler, mineraller, antioksidanlar ve lif dolu, ama sadece baz\u0131 meyvelerin \u015feker i\u00e7eri\u011fini kontrol etmek i\u00e7in dikkatli olun.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>5. SADECE EGZERSIZ SONRA KARBONHIDRAT YIYIN<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2016\/june\/why-white-rice-is-your-ideal-carb-after-a-hard-workout-header-v2-960x540.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer enerji i\u00e7in karbonhidrat gerekir ken, \u00e7o\u011fu insan ihtiya\u00e7 daha fazla yemek. Karbonhidrat al\u0131m\u0131n\u0131 sadece egzersiz sonras\u0131 ile s\u0131n\u0131rlay\u0131n.<br><br>\u2022 T\u00fcm \u00f6\u011f\u00fcnlerle birlikte meyve ve sebze yiyin. Bu m\u0131s\u0131r, havu\u00e7 ve kuru \u00fcz\u00fcm hari\u00e7 kepekli tah\u0131llar ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda birka\u00e7 karbonhidrat i\u00e7erir.<br><br>\u2022 Ba\u015fka bir Carbs Post Egzersiz Sadece. Bu pirin\u00e7, makarna, ekmek, patates, Quinoa, yulaf, vb Beyaz karbonhidrat ka\u00e7\u0131n\u0131n ve kepekli tah\u0131l yiyin.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>6. SA\u011eLIKLI YA\u011eLAR YIYIN<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media4.s-nbcnews.com\/i\/newscms\/2016_29\/1143933\/good-unsaturated-fats-today-stock-tease-160718_644c24b8f79dc598265a81453998be26.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Sa\u011fl\u0131kl\u0131 ya\u011flar yava\u015f yava\u015f sindirmek gibi ya\u011f kayb\u0131 ve sa\u011fl\u0131k geli\u015ftirmek. E\u011fer ya\u011f al\u0131m\u0131n\u0131 dengelemek emin olun, her yemek ile sa\u011fl\u0131kl\u0131 ya\u011flar yemek ve yapay trans-ya\u011f ve margarin ka\u00e7\u0131n\u0131n.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>7. KAS K\u00dcTLESI OLU\u015eTURMAN\u0131ZA YARD\u0131MC\u0131 OLMAK I\u00c7IN SU I\u00c7MEK<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.ironmanmagazine.com\/wp-content\/uploads\/7411-muscle-building-water.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Kuvvet e\u011fitimi kas kurtarma bozabilir terleme yoluyla su kayb\u0131na neden olur ve b\u00f6ylece, kas k\u00fctlesini art\u0131rmak yard\u0131mc\u0131 olmaz. \u0130\u00e7me suyu dehidratasyon \u00f6nler ama ayn\u0131 zamanda a\u00e7 bir a\u00e7l\u0131k a\u00e7 oldu\u011funuzu d\u00fc\u015f\u00fcnd\u00fcrebilir beri.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>8. ZAMAN% 90 WHOLE FOODS YIYIN<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Ger\u00e7ekten istedi\u011finiz sonu\u00e7lar\u0131 almak ve \u00f6nemli \u00f6l\u00e7\u00fcde kas k\u00fctlesini art\u0131rmak i\u00e7in, g\u0131da al\u0131m\u0131n\u0131n% 90 b\u00fct\u00fcn g\u0131dalar olu\u015fmal\u0131d\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u2022 B\u00fct\u00fcn g\u0131dalar. Bunlar i\u015flenmemi\u015f ve rafine edilmemi\u015f (veya az rafine edilmi\u015f) g\u0131dalard\u0131r ve do\u011fal hallerine m\u00fcmk\u00fcn oldu\u011funca yak\u0131n d\u0131r. \u00d6rnekler: taze et, bal\u0131k, k\u00fcmes hayvanlar\u0131, yumurta, sebze, bakliyat,<br>meyve, pirin\u00e7, yulaf, Kinoa vb \u2022 \u0130\u015flenmi\u015f g\u0131dalar genellikle ilave \u015feker, trans-ya\u011f, nitrat, m\u0131s\u0131r \u015furubu, sodyum ve daha fazla kimyasal i\u00e7erir. \u00d6rnekler: simit, meyve bar, tah\u0131l, pizza, kurabiye, sosis, dondurulmu\u015f yemekler, takviyeleri<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Bina kas pozitif bir enerji dengesi gerektirir, hangi yakmak daha fazla kalori almak gerekti\u011fi anlam\u0131na gelir. E\u011fer kas bir pound [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8343,"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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