Stiu! Mergi la un doctor nutritionist, ii spui ca vrei sa te ingrasi, sau citesti un site' cum sa te ingrasi iar ei incep: ,,Factorul genetic are o influenta esentiala asupra masei tale corporale. Poti afla cu usurinta care este predispozitia ta genetica numai privindu-ti rudele apropiate. Dincolo de aceasta "programare" detinuta de organismul tau, exista si alti factori care influenteaza cat de usor sau greu te ingrasi.", sau iti explica de ce nu te poti ingrasa ,,corpul tau este hiper activ, si de aceea arzi foarte multe calorii, care impiedica ingrasarea". Tu citesti, zambesti ca vezi explicatia problemei tale si cu uimire iti dai seama, ca articolul se termina. Nu gasesti nici un sfat, ce sa faci, cum sa faci, ce sa nu faci. Ti-au explicat ce ai si acesta este ajutorul lor.
Bun, evident si logic, sti: ca daca vrei sa te ingrasi trebuie sa ai o alimentatie bogata in proteine, dar mai important, decat alimentatia, este programul alimentatiei. ,,Ce vrea sa spuna ca eu nu inteleg?" Ei cea ce vreau sa spun e faptul ca daca iti impui un program strict si organizat, cu o alimentatie bogata in proteine, nu ai cum sa nu te ingrasi. Majoritatea fac greseala ca mananca foarte mult, o zi , doua, trei, apoi in restul saptamanii mananca putin sau mai deloc. Trece saptamana si incep sa se planga de faptul ca degeaba mananca deoarece ei nu se ingrasa. Bun sincer eu te intreb, ai urmat cu strictete un program , o dieta de ingrasare, si nu a dat roade? Sau ai citit un articol, ce trebuie sa mananci, ai fugit imediat la frigider, l-ai deschis, ai mancat foarte mult, te-ai saturat. A doua zi la fel si dupa aceea gata. Trece saptamana si incepi sa te plangi: ,,Ei la mine nu merge nimic, nu are rost, asa sunt eu am un corp prost dezvoltat, voi ramane toata viata un/o slab/slaba".. Dar nu este asa. Daca imi permiti, ma dau exemplu chiar pe mine, eu pana la varsta de 13 ani sufeream de rahitism, apoi am inceput antrenamente mai intens, dar mai mult de atat am inceput sa imi fac un program de alimentatie la ore corespunzatoare si m-am tinut cu staruinta de el. Si am reusit, pana la 15 ani corpul meu deja ,,suferise" o schimbare radicala, iar de atunci pana acum sunt un om multumit de corpul meu, o inaltime corespunzatoare, forta, rezistenta, sanatate. Poti si tu ! Oricine poate, doar sa vrea.
Bun, fara prea multe cuvinte trecem la program :
-Micul dejun (este foarte important indiferent ce ai face, nu rata micul dejun, chiar daca azi/ saptamana asta nu ai pofta de mancare dimineata, saptamana viitoare vei incepe usor, usor sa ai pofta, corpul se obisnuieste si iti cere mancare). O zi inceputa cu micul dejun, este o zi viguroasa si plina de energie. Alimentatia consta in: lactate, oua, cereale, orez, chiar si o supa usoara, sau mai simplu daca nu iti permiti, sau nu ai timp, ceai cu o felie de orice, sau biscuiti, nu conteaza alimentatia asa mult. Da! Chiar nu conteaza, momentan tu trebuie sa iti obisnuiesti corpul sa ,,ceara" mancare.
-Amiaza: Incearca sa te fortezi putin, mancand doua feluri de mancare: felul 1 ceva sarac in grasimi, apoi dupa 5 minute dupa ce ai terminat felul 1, treci la felul 2, cu ceva mai multe grasimi si carne, sa iti imagazinezi corpul cu proteine.
-Cina: spre deosebire de ce te sfatuiesc majoritatea sa nu mananci seara. Daca vrei sa te ingrasi, trebuie sa intelegi ca seara pui cel mai mult pe tine, deci trebuie sa mananci ceva consistent. Corpul doarme 7-8 ore, in care arde grasimi destul de multe , chiar daca inainte se credea contrariul ca noi in somn ne ingrasam majoritatea, defapt s-a dovedit ca prin somn ardem destul de multe calorii, doar ca majoritatea persoanelor care dorm foarte mult, o fac datorita lipsei excesive de stres si alte probleme, deci corpul asimileaza mult mai bine, dar un om stresat si hiperactiv care doarme 7-8 ore, defapt slabeste nu se ingrasa. Dupa 40 min. sau mai tarziu, ce ati luat cina, faceti un exercitiu usor(nu cer abdomene sau tras de fiare), caci asa-zisi specialisti care cer asa ceva, sunt naivi, se stie ca e foarte greu sa faci asa ceva noaptea cand corpul este obosit, si eu ca sportiv si antrenor stiu bine asta, deci faceti un exercitiu usor dar foarte eficient, gen binecunoscuta ,,bicicleta"(stiti in ce consta acest exercitiu : Stati intinsi pe spate, ridicati usor picioarele, indoiti genunchii si mimati mersul pe bicicleta). Nu trebuie sa faceti foarte mult, 15-20 min pe zi, iar eu va garantez ca veti simti ca lucrati ceva. O serie de ,,mers pe bicileta" nu trebuie sa depaseasca 1 min, iar pauza intre serii 30 de secunde. Credeti-ma veti simti ca lucreaza, indiferent ca aveti abdomen sau nu. Si deoarece nu depaseste 20 min pe zi, nu duce nici la arderea grasimilor necesare voua, arde doar in zona in care nu vreti sa va ingrasati: In zona abdomenului. Daca dupa terminarea exercitiului simti o anumita tenta de foame, nu consumati alimente , e de ajuns 3-5 bucati de biscuiti. Va faceti igiena de seara si apoi treceti la odihna.
Tineti minte, este foarte important sa va tineti cu strictete de program, cand chiar nu puteti, e ok, dar daca azi nu poti, nu inseamna ca maine nu mai are rost sa urmezi programul. Ca sa te ajuti sa iti respecti programul, ia un biletel scrieti pe el programul si lipestel deasupra calculatorului sau bibliotecii, un loc pe care il fregventezi des, astfel incat sa iti sara in ochi ca tu trebuie sa mananci, sa te tii de program si prin ambitie sa reusesti sa ajungi acolo unde vrei.
Mult succes si va astept cu cerinte si intrebari !
,,I want to succeed in weight gaining but i don't know how, What can I do?"
I know! You go to your nutritionist, tell him you want to gain weight, or read a site how you gain weight and they start:,,The Genetic facts has a crucial influence on your body weight. You can easily find your genetic predisposition if you only look at your relatives, beyond this "programming" your body owned, there are other factors that influence how easy or hard to get fat. "Or they explain why you can't gain weight, "your body is hyper active and therefore burn many calories, which prevents weight gain". You read, smile, become happy that you see explanation of your problem and you realize with astonishment, the article ends. You don't find any advice, what to do, how to do, what not to do. They explained to you about your problem, and that's it, their help.
Good,now clear and logical, you know: if you want to gain weight you need to have a rich diet in proteins, but more important than diet, is the diet program. 'What does he want to say, I don't understand? " Well what I'm saying is that if you impose a strict and organized schedule, with a diet rich in protein, you will gain weight. Most people make the mistake that eat a lot, one day, two, three, then the rest of the week they are eating less or not at all. The week pas and they start to complain that nothing is changed, because they are still skinny. Good honest I ask you, have you strictly followed a program, a diet of greasy, and than it didn't work? Or you readed an article, about gain weight diet, you immediately ran to the fridge, you open, you ate a lot, you get full. The next day the same and then over. Week passes and you start complaining: "it doesn't work, anything to me, is pointless, I have a body poorly developed, and I will remain a lifetime like this." But it is not like that. If you allow me,i will give you an good example of a winner in gain weight battle: the example is me. Even if until the age of 13 I suffered from rickets, I started training more intensively, but more than that I started doing my good hour program on proper nutrition and I persistently hold him. And I did it, until 15 years my body, had suffered "a radical good change, and since then until now I am a happy man: I respect my body, I have an appropriate height, strength, endurance, health. You can also do it! Anyone can do it if he/she want.
Good, without too many words we get to the program:
-Breakfast (it is very important no matter what you do, don't miss the breakfast, even if today / this week you don't have appetite in the morning, next week you will start slowly, and slowly to gain appetite, the body asks you for food). A day started with breakfast, is a vigorous and energetic day. Diet consists in: milk, eggs, cereals, rice, even a light soup, or simply if you can't afford the previous food, or do not have time, you can use a tea with a slice of anything, or biscuits, it does not matter so much the type of food. Yes! Really does not matter to you at the moment, you need to familiarize body to 'ask' food.
-Afternoon: Try to push yourself a little, eating two dishes: the first plate will be something low in fat, then after five minutes after finishing the first kind, the second kind,will be with some more fat and meat, to gain your body the proteins, which are so important.
-Dinner: unlike what others suggest, that is not good to eat at night. If you want to gain weight, you must understand that most of the gain will be possible on dinner, than you will put on you, so you need to eat something substantial. After 40 min. or later,after you've got your dinner, make an easy exercise (I do not ask crunches or working out), because so-called professionals who demand something like that after dinner, they are naive, we know it's very hard to do something at night when the body is tired, and I with a lot of experience in sports and as a coach I know that So make an easy but very effective exercise, such as well-known, bike (You know how to do this exercise: lying on your back, lift your legs slightly, bend your knees and mimed the cycling). You don't have to do a lot, 15-20 minutes per day it enough, and I guarantee you will feel like is working something there. A number of 'walking bicycle "shall not exceed one minute and, 30 seconds break between sets. Believe me! You will feel that its working. And since is not more than 20 minutes per day, it will not get you to fat burning, that you need, it will burn only the fat from area that you want to fattened: at the abdomen. And If after the exercise you feel a certain tinge of hunger, don't eat a loot of food, is enough a 3-5 pieces of biscuits. You do ,,the care for the evening" and then get to rest.
Remember, it is very important to keep strictly the program,if you missed a day, is ok, but if you can't today, tomorrow you will can! keep the program ! To help yourself respect your program, take a note you write on it and put it on you library or computer, a place that you use it often so that your eyes can see that note, and run to eat at the right hour. If you have ambition you will succeed and you will get where you want.
Good luck and I wait more requests and questions from you!
Niciun comentariu:
Trimiteți un comentariu