CARA TAMBAH BERAT BADAN

"Saya kurus sangat, macam mana nak tambahkan berat badan bro?"
"Bro badan kau berketul la, macam mana nak jadi macam bro ni?"
" Bro aku malu la badan kering sangat,pompuan pun boleh sepak aku!"

Ni la rata-rata pertanyaan yang selalu saya  dapat sama ada dari budak-budak kat gym ataupun yang jumpa tepi jalan je.

Ok lah dalam post ni saya akan bagi basics untuk tambahkan berat badan supaya anda akan nampak lagi tegap dan berkeyakinan :)


Cara terbaik untuk tambah berat badan adalah dengan pergi ke gym dan lakukan latihan bebanan. Sebab utama saya nyatakan sedemikian adalah kerana seeloknya berat yang ingin ditambah tu biarlah berat dari otot, bukan lemak semata- mata. Kalau berat naik tapi dengan lemak je, tak cantik gak..seeloknya berat tu datang dari otot yang menyerlahkan sifat- sifat kelakian anda.


Di sini saya gariskan tips secara umum bagi orang baru yang mahu menambah otot :

1. Lakukan latihan bebanan 4- 5 kali seminggu

2. Susun jadual latihan dengan betul

Contoh jadual untuk beginner :

Ahad- chest
Isnin- biceps, triceps
Selasa- rehat
Rabu- back
Khamis- shoulder
Jumaat- leg
Sabtu- rehat

Elakkan melakukan latihan otot yang sama pada satu-satu minggu. Contoh jika ahad anda train chest, hanya lakukan latihan chest pada ahad minggu depan pula.Ini kerana otot memerlukan masa untuk recover, dan ingat otot membesar ketika kita tidur.

3. Makan dengan secukupnya

Untuk mendapatkan otot, anda perlu makan setiap 3 jam. Ini bagi memastikan otot sentiasa mendapat nutrien yang diperlukan bagi fungsi membaikpulih seterusnya membina otot- otot baru. Makan setiap 3 jam? Mesti ramai yang terkejut kan? :) Sebenarnya anda boleh melakukannya, makanan yang dimakan perlulah dalam kuantiti yang sederhana. Makanlah makanan berprotein tinggi dan karbohidrat juga tinngi dan padat. Contohnya nasi putih, oat, pisang, ubi, nasi perang, ikan, daging, ayam, telur, kekacang, pasta, roti whole grain. Kalau busy bawa lah bekal dan kalau sangat busy, belilah makanan tambahan bagi menggantikan makanan tersebut.

4. Tidur dengan secukupnya

Bagi memastikan otot dapat dibina, tidur mestilah mencukupi kerana otot hanya akan terbina ketika kita tidur. Dapatkan tidur yang nyenyak selama 6-8 jam.

5. Lakukan dengan konsisten

Konsistensi sangat penting dalam proses membina otot, catakan perkembangan berat anda setiap 2 minggu, snap picture sekali kalau rajin la kan. Lakukan latihan bebanan mengikut jadual, makan dan tidur secukupnya, dan dalam masa 3 bulan anda akan nampak hasilnya.

DYMATIZE SUPER AMINO 4800mg 450 caps

DYMATIZE SUPER AMINO 4800mg 450 caps

Dymatize Super Amino 4,800 is a high quality, high efficient protein source made from the finest proprietary blend of Whey Protein Isolate, Whey Protein Concentrate, and Free Form Amino Acids.

This custom blend is an excellent source of essential and non-essential amino acids including the valuable Branched Chain Amino Acids (BCAA).Amino Acids are the building blocks of muscles and are essential to help create and maintain positive nitrogen balance, which is important for new muscle growth. Amino acids also play a key role in preventing catabolic breakdown of muscle proteins, which help to rebuild muscle tissue after intensive exercise.

Dymatize Super Amino 4,800 was designed to be one of the strongest amino acid products available on the market providing you with an astounding 4,800 mg of high- quality free-form essential and non-essential amino acids per serving. Dymatize Super Amino 4,800 will help your reach your training goals.

Directions For Super Amino 4800:

As a dietary supplement, take four (4) caplets three times daily.

For maximum results, take between meals, immediately after exercise, or porior to bedtime.

Swallow caplets with liquid.

DYMATIZE ELITE XT CASEIN 4.4 LBS

DYMATIZE ELITE XT CASEIN 4.4 LBS

Elite XT Extended Release protein is designed to be the ultimate muscle fuel and workout recovery formula.* Dymatize determined that no single existing natural protein source was ideal for achieving extended release anabolic effects. The optimal source was found to be a fusion of several different protein sources, including the addition of free form branch chain amino acids and Milk derived proteins.
Elite XT is further enhanced by the addition of Nutrateric®, a revolutionary coating system. This delayed release technology allows the specific material it coats to release at a particular pH range.* In fact, with this coating process, the resulting digestion can take more than twice as long as other forms of non-coated protein, further enhancing the extended release capacity of Dymatize Elite XT.*


 Knowing that protein helps repair muscles and fuels the body throughout the day, Dymatize wanted to develop a product that took recovery to the next level, one that would revolutionize the protein category.

Dymatize research has shown no single existing natural protein source is ideal for achieving extended release anabolic effects. We have found the optimal source is a fusion of several different protein sources, including the addition of free form branch chain amino acids and other free form amino acids. Milk derived proteins, including Micellar Casein and Whey protein concentrates, form the base of Elite XT.

Dymatize Elite XT also features Nutrateric® to help provide an extended time release of protein. This coating system is designed to help provide a prolonged delivery so your muscles get the protein they need, when they need it most.


 DIRECTIONS:  Add 1 level scoop to 10 ounces of water, milk, or juice. Stir, shake, or blend for 20 seconds or until completely dispersed, then drink immediately.

DYMATIZE BCAA COMPLEX 2000

DYMATIZE BCAA COMPLEX 2000 

Contain :- 400 caplets
Serving size :- 2caplets
Servings per container:- 200

Details

BCAA COMPLEX 2200.

Branched Chain Amino Acids. Dietary Supplement.

Time Release Formula. Added Vitamin B6. Dymatize BCAA Complex 2200 provides 2,200 mg of 100% Pure Pharmaceutical Grade. free form Branched Chain Amino Acids (BCAA's) per serving. These Amino Acids, in their most easily assimilated form, are essential for maximum muscle regeneration.

Not only did Dymatize combine these highly efficient amino acids with nutritional cofactors but we also made it time-release for added effectiveness.

Directions

As a dietary supplement, take (4) four caplets daily, or as directed by a licensed nutritionist or physician.

For optimum results take 2 caplets 45 to 60 minutes before training and 2 more caplets 15 to 30 minutes after training.

Warnings

Consult a physician before using this or any product, if you are pregnant or lactating, or have any medical condition.
Keep out of reach of children.