Kilo almak d\u0131\u015far\u0131dan bak\u0131ld\u0131\u011f\u0131nda kolay gibi g\u00f6r\u00fcnse de bir\u00e7ok ki\u015fi aylarca u\u011fra\u015fmas\u0131na ra\u011fmen istedi\u011fi sonucu g\u00f6remiyor. Bunun en b\u00fcy\u00fck sebebi ise plans\u0131z ilerlemek. \u00c7o\u011fu insan sadece daha fazla yemek yiyince kilo alaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor. Asl\u0131nda \u00f6nemli olan sadece miktar de\u011fil, do\u011fru besinleri do\u011fru \u015fekilde t\u00fcketmek.<\/p>\n\n\n\n
\u00d6zellikle h\u0131zl\u0131 metabolizmaya sahip ki\u015filer g\u00fcn i\u00e7inde fark etmeden \u00e7ok fazla kalori yak\u0131yor. Bu y\u00fczden normal bir insan\u0131n yeterli g\u00f6rd\u00fc\u011f\u00fc beslenme d\u00fczeni zay\u0131f bireyler i\u00e7in yetersiz kalabiliyor. Sabah kahvalt\u0131s\u0131n\u0131 atlamak, d\u00fczensiz \u00f6\u011f\u00fcnler yapmak veya protein t\u00fcketimini d\u00fc\u015f\u00fck tutmak da kilo alma s\u00fcrecini ciddi \u015fekilde zorla\u015ft\u0131r\u0131yor.<\/p>\n\n\n\n
Sa\u011fl\u0131kl\u0131 kilo almak i\u00e7in \u00f6ncelikle g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131n \u00fczerine \u00e7\u0131kmak gerekiyor. Ancak bunu s\u00fcrekli abur cubur t\u00fcketerek yapmak uzun vadede fayda sa\u011flamaz. Bunun yerine kaliteli karbonhidrat, protein ve sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131 tercih edilmeli. Pirin\u00e7, makarna, yulaf, yumurta, k\u0131rm\u0131z\u0131 et, tavuk, muz, f\u0131st\u0131k ezmesi ve s\u00fct \u00fcr\u00fcnleri bu s\u00fcre\u00e7te olduk\u00e7a yard\u0131mc\u0131 olur.<\/p>\n\n\n\n
Bir di\u011fer \u00f6nemli konu ise spor yapmak. Baz\u0131 ki\u015filer kilo almak istedi\u011fi i\u00e7in spordan uzak duruyor fakat bu b\u00fcy\u00fck bir hata. D\u00fczenli antrenman yap\u0131lmad\u0131\u011f\u0131nda al\u0131nan kilonun b\u00fcy\u00fck k\u0131sm\u0131 ya\u011f olarak depolanabilir. \u00d6zellikle a\u011f\u0131rl\u0131k antrenmanlar\u0131 kas geli\u015fimini destekledi\u011fi i\u00e7in v\u00fccudun daha dolu ve g\u00fc\u00e7l\u00fc g\u00f6r\u00fcnmesini sa\u011flar.<\/p>\n\n\n\n
Uyku d\u00fczeni de \u00e7o\u011fu zaman g\u00f6z ard\u0131 edilir. Kas geli\u015fimi ve toparlanma s\u00fcreci uyku s\u0131ras\u0131nda ger\u00e7ekle\u015fir. Gece ge\u00e7 saatlere kadar uyan\u0131k kalmak veya d\u00fczensiz uyumak kilo alma s\u00fcrecini yava\u015flatabilir.<\/p>\n\n\n\n
Sab\u0131rl\u0131 olmak da gerekiyor. Sa\u011fl\u0131kl\u0131 kilo almak zaman isteyen bir s\u00fcre\u00e7tir. Birka\u00e7 haftada b\u00fcy\u00fck de\u011fi\u015fimler beklemek motivasyonu d\u00fc\u015f\u00fcrebilir. D\u00fczenli beslenme, do\u011fru antrenman ve kaliteli uyku birle\u015fti\u011finde zamanla g\u00f6zle g\u00f6r\u00fcl\u00fcr sonu\u00e7lar olu\u015fur.<\/p>\n","protected":false},"excerpt":{"rendered":"
Kilo almak d\u0131\u015far\u0131dan bak\u0131ld\u0131\u011f\u0131nda kolay gibi g\u00f6r\u00fcnse de bir\u00e7ok ki\u015fi aylarca u\u011fra\u015fmas\u0131na ra\u011fmen istedi\u011fi sonucu g\u00f6remiyor. Bunun en b\u00fcy\u00fck sebebi ise plans\u0131z ilerlemek. \u00c7o\u011fu insan sadece daha fazla yemek yiyince kilo alaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor. Asl\u0131nda \u00f6nemli olan sadece miktar de\u011fil, do\u011fru besinleri do\u011fru \u015fekilde t\u00fcketmek. \u00d6zellikle h\u0131zl\u0131 metabolizmaya sahip ki\u015filer g\u00fcn i\u00e7inde fark etmeden \u00e7ok fazla […]<\/p>\n","protected":false},"author":1,"featured_media":94,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[15,13,38,35,34,39,14,18,40,41,37,36],"class_list":["post-93","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kilo-alma","tag-antrenman","tag-beslenme","tag-fitgorunum","tag-hizlikiloalma-2","tag-kalori","tag-kasgelisimi-2","tag-kiloalma","tag-protein","tag-sagliklikiloalma-2","tag-saglikliyasam","tag-yuksekkalori","tag-zayiflik"],"_links":{"self":[{"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/posts\/93","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/comments?post=93"}],"version-history":[{"count":1,"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/posts\/93\/revisions"}],"predecessor-version":[{"id":95,"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/posts\/93\/revisions\/95"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/media\/94"}],"wp:attachment":[{"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/media?parent=93"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/categories?post=93"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hizlikiloalma.com\/index.php\/wp-json\/wp\/v2\/tags?post=93"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}