Du vill g\u00e5 upp i muskler inte i fett. Allts\u00e5 m\u00e5ste du tr\u00e4na ocks\u00e5. Det \u00e4r b\u00e4ttre att tr\u00e4na korta intensiva pass \u00e4n l\u00e5nga lite slarviga pass. Jag h\u00f6r om folk som springer runt p\u00e5 gymmet i flera timmar men \u00e4nd\u00e5 f\u00e5r de inte s\u00e4rskilt bra resultat. Om man orkar att tr\u00e4na flera timmar \u00a0i str\u00e4ck tr\u00e4nar man troligtvis inte tillr\u00e4ckligt h\u00e5rt.\u00a0\u00a0Satsa ist\u00e4llet p\u00e5 att k\u00f6ra korta och intensiva pass. ”If it doesn’t challenge you it wont change you”. <\/em>N\u00e4r du vill g\u00e5 upp i vikt satsa p\u00e5 att tr\u00e4na de stora muskelgrupperna och anv\u00e4nd tunga vikter. Bra bas \u00f6vningar \u00e4r kn\u00e4b\u00f6j,\u00a0Marklyft, B\u00e4nkpress, Chins\/latsdrag, Dips, rodd\u00f6vningar, Benpress, Utfall, Bicepcurl och crunches.<\/p>\n Som ni kanske vet \u00e4r konditionstr\u00e4ning den tr\u00e4ningen som br\u00e4nner mest kalorier. Allts\u00e5 tr\u00e4ning som ex, l\u00f6pning. Att f\u00f6rlora fett och energi \u00e4r inte det vi ska satsa p\u00e5 om vi vill g\u00e5 upp i vikt.\u00a0\u00a0Men \u00e5 andra sidan \u00e4r det bra att ha en n\u00e5gorlunda bra kondition f\u00f6r ditt muskelbyggande d\u00e5 det ger en b\u00e4ttre syres\u00e4ttning av dina muskler. Men att tr\u00e4na kondition varje dag \u00e4r inte r\u00e4tt v\u00e4g att g\u00e5, satsa p\u00e5 \u00a01-2 konditions pass i veckan d\u00e4r du tr\u00e4nar intensivt i 15-30 minuter. Det r\u00e4cker gott och v\u00e4l!<\/p>\n S\u00e5 det var lite om tr\u00e4ningen, men nu till maten. N\u00e4r du bygger muskler m\u00e5ste du sj\u00e4lvklart \u00e4ta nyttigt. F\u00f6r att bygga muskler \u00e4r en bra id\u00e9 att ligga p\u00e5 ett litet kalori\u00f6verskott.\u00a0\u00c4t energirik mat – Se g\u00e4rna till att du ligger ca 300-500 Kcal \u00f6ver ditt personliga energibehov. Prova att ladda ner en gratis app som r\u00e4knar kalorier s\u00e5 att du vet hur mycket du \u00e4ter, om du \u00e4r underviktig \u00e4ter du troligtvis f\u00f6r lite och genom att r\u00e4kna de f\u00f6rsta dagrana kommer du l\u00e4ra dig hur mycket du ska \u00e4ta ungef\u00e4r. Ligger du l\u00e5ngt ifr\u00e5n ditt dagliga energibehov menar jag inte att du ska b\u00f6rja \u00e4ta j\u00e4tte mycket p\u00e5 en g\u00e5ng utan det g\u00e5r bra att \u00f6ka mat intaget lite i taget. Du kommer g\u00e5 upp i vikt om du \u00e4ter mer \u00e4n vad du g\u00f6r av med. Men du ska inte \u00e4ta onyttigt som chips f\u00f6r att f\u00e5 i dig extra kalorier. Nyttiga och energi rika livsmedel \u00e4r ex n\u00f6tter, \u00a0gr\u00e4dde, sm\u00f6r, kokosfett, feta fiskar etc.\u00a0Att \u00e4ta regelbundet \u00e4r det viktigaste n\u00e4r du ska g\u00e5 upp i vikt. Att hoppa \u00f6ver m\u00e5l f\u00f6r att man inte \u00e4r hungrig eller att man inte tycker sig beh\u00f6va \u00e4ta eller vad du nu har f\u00f6r anledning till att inte \u00e4ta, \u00e4r det s\u00e4msta du kan g\u00f6ra om du vill n\u00e5 ditt m\u00e5l. Om du tycker att det \u00e4r sv\u00e5rt att komma ih\u00e5g att du ska \u00e4ta kan du st\u00e4lla alarm p\u00e5 din mobil de tidpunkter du ska \u00e4ta och kanske f\u00f6rbereda maten och planera innan s\u00e5 att du vet vad du ska \u00e4ta. \u00a0Gl\u00f6m inte att det \u00e4r viktigt att \u00e4ta ofta, 5-6 m\u00e5l om dagen. 3 huvud m\u00e5l och tv\u00e5 till tre mellanm\u00e5l!<\/p>\n English:\u00a0<\/strong>I often get comments from girls who think they are too skinny and wants to put on a little weight. They do not mean that they want to gain in fat but they want to gain weight in muscle and they \u00a0want to do it the healthy way. When you want to gain weight we have the same rules as when you want to lose weight. Healthy food combinated with exercise. It might be hard and it requires a lot of time but it’s worth it. When we providing these goals whether it be weight loss or weight gain we often know exactly how we are going to exercise but we forgets the food. The food is just as important as training in both cases.<\/p>\n An expression that I like is ”Don’t eat for the body you have, eat for the body you want.” If you want to get bigger you have to start with the food. It don’t works to eat like an ant and believe that something will happen. No, now I’m exaggerating but you get the point! Aim yourselves to eat between 5-6 meals per day. This applies both to those who want to gain and lose weight.<\/p>\n You want to gain in muscle not fat. So you must spend a lot of time at the gym. It is better to do a short and intense workout than long and sloppy workout. I hear about people that spends hours at the gym and yet they dont get the results they want from training. If you have the energy to exercise for hours you are \u00a0probably not \u00a0training hard enough. Opt instead of driving short and intense workouts. ”If it does not challenge you it wont change you”. When you want to gain weight focus on the main muscle groups and use heavy weights. A good base exercises are squats, Deadlifts, Bench Press, Chins \/ lat, Dips, rowing exercises, leg press, Outcome, Bicepcurl and crunches.<\/p>\n As you may know, cardio workouts burns most calories. Example, running. To lose fat and energy is not what we should focus on if we want to gain weight. But on the other hand, it is good to be resonably fit to your muscle building as it gives a better oxygenation of your muscles. But to practice fitness every day is not the way to go, go for 1-2 cardio sessions a week where you train intensely for 15-30 minutes.<\/p>\n So it was about the exercising, but now to the food. As you build muscle, you must of course eat healthy. In order to build muscle it is a good idea to be on a small calorie surplus. Eat high-energy food – try to eat about 300-500 calories more than your personal energy needs. If you dont know how much you eat try to download a free app that counts calories so you know how much you eat, if you are underweight, you are probably eating too little and by counting your calories the first few days will help you understand how much you should eat and then you can stop the counting. I do not mean that you should start by eating very much at once as it is possible to increase food intake little by little. You will gain weight if you eat more than you spend. But you should not eat unhealthy like chips to get in you extra calories. Useful and energy-rich foods are as nuts, whipped cream, coconut oil, fatty fish, etc. Eating regularly is the most important thing when you are going to gain weight. Skipping meals because you \u00a0are not feeling hungry or that you dont feel like you need to eat or whatever your reason is to not to eat, is the worst thing you can do if you want to reach your goal. If you find it hard to remember that you should eat, you can set the alarm on your cell phone at the times you need to eat and perhaps prepare the food and plan before so you know what to eat. Do not forget that it is important to eat often, 5-6 meals a day. Three main meals and two to three snacks!<\/p>\n","protected":false},"excerpt":{"rendered":" Jag f\u00e5r ofta kommentarer fr\u00e5n b\u00e5de tjejer och killar som tycker att de \u00e4r f\u00f6r smala som vill l\u00e4gga p\u00e5 sig lite vikt. Inte i fett men i muskler och vill g\u00f6ra det p\u00e5 ett h\u00e4lsosamt s\u00e4tt. N\u00e4r man vill g\u00e5 upp i vikt g\u00e4ller ungef\u00e4r samma regler som n\u00e4r man vill g\u00e5 ner i … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-49","post","type-post","status-publish","format-standard","hentry","category-trainingfood-facts"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/49","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=49"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/49\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=49"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=49"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=49"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/01\/he.jpg\")
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