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Shvoong Home>Medicine & Health>6 Cara Mudah Menggemukkan Tubuh Review

6 Cara Mudah Menggemukkan Tubuh

Article Review   by:chichibernardus     Original Author: not available
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clear floats Text Article Step (List Item) : START

Step1

Gaining weight is more than eating everything in sight. Assuming your goal is to gain lean boy mass (muscle), then eating everything regardless of its nutritional content isn't the best idea. You need a combination of protein, carbohydrates and even fat to gain weight so going on a high protein, low everything else diet won't give you the best results either.

Step2

Carbohydrates and protein are the two most important macronutrients for gaining weight. Carbohydrates give your body its main source of fuel and protein helps build and repair muscle tissue after a workout. The current recommendation of protein (set by the government) is 0.8 grams per kilogram of bodyweight. Carbohydrates should account for 50% of your total calorie intake and no more than 30% should come from fat.

Step3

Calculating your calorie intake is a delicate process. If you eat too much, you'll gain a lot of body fat and if you don't eat enough you won't gain any weight and might even lose some. Start by using the Daily Calorie Needs Calculator. Based on your age, body and activity level, you'll get an estimate of how many calories you burn per day.

Step4

To gain 1 pound per week you need to have a surplus of 500 calories per day. For 2 pounds a week, you'll need a surplus of 1000 calories per day. Note that not all this weight will be muscle. Putting on 1-2 pounds of muscle per week is impossible without the help of banned substances and even then can be a difficult process.

Step5

Tweaking your calorie intake is important. If you see that you aren't gaining any weight you need to eat more. If you see that you are gaining too much fat cut back on the calories.

Step6

Be careful what kind of calories you add to your diet. While it may seem easy to load up on candy, soda and fast food, these are quickly digested and are likely to turn into body fat if they aren't burned off right away. Instead, eat foods that are high in fiber such as whole wheat breads and fruit. These will give you a steady supply of energy throughout the day.


Step1
Gaining weight is more than eating everything in sight. Assuming your goal is to gain lean boy mass (muscle), then eating everything regardless of its nutritional content isn't the best idea. You need a combination of protein, carbohydrates and even fat to gain weight so going on a high protein, low everything else diet won't give you the best results either.
Step2
Carbohydrates and protein are the two most important macronutrients for gaining weight. Carbohydrates give your body its main source of fuel and protein helps build and repair muscle tissue after a workout. The current recommendation of protein (set by the government) is 0.8 grams per kilogram of bodyweight. Carbohydrates should account for 50% of your total calorie intake and no more than 30% should come from fat.
Step3
Calculating your calorie intake is a delicate process. If you eat too much, you'll gain a lot of body fat and if you don't eat enough you won't gain any weight and might even lose some. Start by using the Daily Calorie Needs Calculator. Based on your age, body and activity level, you'll get an estimate of how many calories you burn per day.
Step4
To gain 1 pound per week you need to have a surplus of 500 calories per day. For 2 pounds a week, you'll need a surplus of 1000 calories per day. Note that not all this weight will be muscle. Putting on 1-2 pounds of muscle per week is impossible without the help of banned substances and even then can be a difficult process.
Step5
Tweaking your calorie intake is important. If you see that you aren't gaining any weight you need to eat more. If you see that you are gaining too much fat cut back on the calories.
Step6
Be careful what kind of calories you add to your diet. While it may seem easy to load up on candy, soda and fast food, these are quickly digested and are likely to turn into body fat if they aren't burned off right away. Instead, eat foods that are high in fiber such as whole wheat breads and fruit. These will give you a steady supply of energy throughout the day.
Published: December 11, 2008   
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