{"id":240,"date":"2017-06-04T19:35:27","date_gmt":"2017-06-04T16:35:27","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=240"},"modified":"2017-06-04T19:35:27","modified_gmt":"2017-06-04T16:35:27","slug":"kadinlara-ozel-hizli-kilo-almanin-yollari","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/kadinlara-ozel-hizli-kilo-almanin-yollari\/","title":{"rendered":"Kad\u0131nlara \u00d6zel H\u0131zl\u0131 Kilo Alman\u0131n Yollar\u0131"},"content":{"rendered":"<p><strong>Kilo alman\u0131n yollar\u0131 toplumun bir k\u0131sm\u0131n\u0131 olduk\u00e7a me\u015fgul eden bir konudur. Daha \u00f6nce size zay\u0131f veya normal kilonun alt\u0131nda oldu\u011funuzu s\u00f6yleyen oldu mu ?<\/strong> <strong>Her \u015feyi yiyen ama hi\u00e7bir zaman kilo almayan zay\u0131f k\u0131zs\u0131n\u0131z.<\/strong> <strong>Biraz kilo almak m\u0131 istiyorsunuz ?<\/strong><\/p>\n<p>Kilo almak i\u00e7in ne yapmal\u0131y\u0131m diye soruyorsan\u0131z yaz\u0131y\u0131 okumaya devam edin. Kad\u0131nlara \u00f6zel h\u0131zl\u0131 kilo alman\u0131n yollar\u0131 sizi bekliyor.<\/p>\n<p>Kad\u0131nlar\u0131n %90\u2019\u0131 \u00e7ok kolay kilo al\u0131yor ve bu kilolar\u0131 yakmalar\u0131 son derece zor olurken siz metabolizmas\u0131 kilo almay\u0131 zor hale getirecek kadar h\u0131zl\u0131 \u00e7al\u0131\u015fan \u015fansl\u0131 kad\u0131nlardan biri oldu\u011funuzu unutmay\u0131n.<\/p>\n<p>Bununla birlikte, moda \u015fovlar\u0131nda yer alan modeller kadar ince olmak istenen bir durum de\u011fildir. E\u011fer hi\u00e7 kilo alam\u0131yorsan\u0131z bu ger\u00e7ekten de tehlikeli olabilir ve normal kilonun alt\u0131nda olmak hi\u00e7 de komik olmayan sa\u011fl\u0131k riskleri ta\u015f\u0131yabilir (giysileriniz \u00fczerinize ne kadar iyi oturuyor olsa da). Peki, ortada kilo vermek i\u00e7in bu kadar fazla bilgi bulunurken, herkesin yapt\u0131\u011f\u0131n\u0131n tam tersini yaparak nas\u0131l kilo alacaks\u0131n\u0131z ?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kilo_Almanin_Yollari_Saglikli_Kilo_Almak_ile_Yaglanma_Arasindaki_Buyuk_Fark\"><\/span>Kilo Alman\u0131n Yollar\u0131: Sa\u011fl\u0131kl\u0131 Kilo Almak ile Ya\u011flanma Aras\u0131ndaki B\u00fcy\u00fck Fark<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a34bfd7cb3e5\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a34bfd7cb3e5\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/kadinlara-ozel-hizli-kilo-almanin-yollari\/#Kilo_Almanin_Yollari_Saglikli_Kilo_Almak_ile_Yaglanma_Arasindaki_Buyuk_Fark\" >Kilo Alman\u0131n Yollar\u0131: Sa\u011fl\u0131kl\u0131 Kilo Almak ile Ya\u011flanma Aras\u0131ndaki B\u00fcy\u00fck Fark<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/kadinlara-ozel-hizli-kilo-almanin-yollari\/#Agirlik_Kaldirinca_Cok_Kasli_Gozukur_Muyum\" >A\u011f\u0131rl\u0131k Kald\u0131r\u0131nca \u00c7ok Kasl\u0131 G\u00f6z\u00fck\u00fcr M\u00fcy\u00fcm ?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/kadinlara-ozel-hizli-kilo-almanin-yollari\/#Saglikli_Kilo_Almak_icin_20_Muhtesem_Tavsiye\" >Sa\u011fl\u0131kl\u0131 Kilo Almak i\u00e7in 20 Muhte\u015fem Tavsiye<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bir\u00e7ok ince ve zay\u0131f kad\u0131n i\u00e7in h\u0131zl\u0131 kilo almak ve v\u00fccutlar\u0131n\u0131n ya\u011flanmas\u0131 sorun de\u011fildir. Bununla birlikte, kilo almak i\u00e7in bu yakla\u015f\u0131mda b\u00fcy\u00fck bir sorun mevcuttur. E\u011fer ald\u0131\u011f\u0131n\u0131z kilolar \u00e7o\u011funlukla artm\u0131\u015f olan v\u00fccut ya\u011f\u0131ndan olu\u015fuyorsa, bu fazla ya\u011flar\u0131n v\u00fccudunuzun neresine gidece\u011fi \u00fczerinde kontrole sahip olamazs\u0131n\u0131z.<\/p>\n<p>Fazladan ya\u011flar\u0131n\u0131z beliniz, g\u00f6be\u011finiz, kal\u00e7an\u0131z, basenleriniz vb. t\u00fcm yerlerde d\u00fczensiz olarak toplanabilir. Buna <a href=\"https:\/\/coskumutlu.com\/gobek-yagi-eritme-imkansiz-degil\/\" target=\"_blank\" rel=\"noopener noreferrer\">b\u00f6lgesel ya\u011flanma<\/a> ad\u0131 verilmektedir.<\/p>\n<p>Bu nedenle, fizi\u011finizi istedi\u011finiz \u015fekilde geli\u015ftirmek i\u00e7in elinizdeki en iyi se\u00e7enek kas art\u0131\u015f\u0131na odaklanarak kilo almakt\u0131r. B\u00f6ylelikle sadece kilo almakla kalmayacak, ayn\u0131 zamanda sa\u011fl\u0131kl\u0131 kilo alacaks\u0131n\u0131z ve fazla kilolar\u0131n nereye gidece\u011fi \u00fczerinde s\u00f6z sahibi olacaks\u0131n\u0131z. Di\u011fer bir deyi\u015fle, bedeninizi olmas\u0131n\u0131 istedi\u011fi gibi \u015fekillendirebilirsiniz.<\/p>\n<p><strong>Kilo alman\u0131n en iyi yolu kilo alma\u00a0<\/strong>diyeti ve egzersizdir.\u00a0Sa\u011fl\u0131kl\u0131 kilo almak i\u00e7in abur cubur t\u00fcketmemelisiniz. L\u00fctfen bu hataya d\u00fc\u015fmeyin !<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Agirlik_Kaldirinca_Cok_Kasli_Gozukur_Muyum\"><\/span><strong>A\u011f\u0131rl\u0131k Kald\u0131r\u0131nca \u00c7ok Kasl\u0131 G\u00f6z\u00fck\u00fcr M\u00fcy\u00fcm ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kesinlikle hay\u0131r. Kad\u0131nlar\u0131n b\u00fcy\u00fck kas y\u0131\u011f\u0131nlar\u0131 haline gelmesine imkan tan\u0131yacak erkek hormonu testosterondan do\u011fal olarak yeterli miktarlarda ta\u015f\u0131mad\u0131\u011f\u0131 bir ger\u00e7ektir! Dolay\u0131s\u0131yla kasl\u0131 olmak i\u00e7in fazlas\u0131yla \u00e7aba g\u00f6stermedi\u011finiz takdirde a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmak sizi bir v\u00fccut geli\u015ftirici YAPMAYACAKTIR.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Saglikli_Kilo_Almak_icin_20_Muhtesem_Tavsiye\"><\/span>Sa\u011fl\u0131kl\u0131 Kilo Almak i\u00e7in 20 Muhte\u015fem Tavsiye<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kilo almak i\u00e7in beslenme program\u0131 haz\u0131rlarken a\u015fa\u011f\u0131daki maddeleri dikkate almal\u0131s\u0131n\u0131z. Unutmay\u0131n kilo alman\u0131n yollar\u0131 kolay uygulanabilir maddelerdir.<\/p>\n<ol>\n<li>G\u00fcnl\u00fck kalori t\u00fcketiminizi 500 ile 1000 kalori aras\u0131nda art\u0131r\u0131n. G\u00fcnde fazladan 500 kalori bir hafta i\u00e7erisinde yar\u0131m kiloya kadar alman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/li>\n<li>S\u0131k yiyin \u2013 \u00dc\u00e7 ana \u00f6\u011f\u00fcn\u00fcn\u00fcz\u00fc (kahvalt\u0131, \u00f6\u011fle yeme\u011fi, ak\u015fam yeme\u011fi) aralar\u0131nda 5 saat olacak \u015fekilde yiyin. Buna ek olarak, \u00f6\u011f\u00fcnler aras\u0131nda iki \u00fc\u00e7 at\u0131\u015ft\u0131rmal\u0131k yiyin.<\/li>\n<li>Bu at\u0131\u015ft\u0131rmal\u0131klar s\u00fct kar\u0131\u015f\u0131m\u0131, yo\u011furt ve y\u00fcksek karbonhidratl\u0131 g\u0131dalardan olu\u015fmal\u0131d\u0131r.<\/li>\n<li>Tam tah\u0131ll\u0131 ekmek, makarna ve esmer pirin\u00e7 gibi karbonhidratlar t\u00fcketin.<\/li>\n<li>Hi\u00e7bir zaman kahvalt\u0131y\u0131 atlamay\u0131n. Kahvalt\u0131n\u0131za bir yumurta ve meyve suyunu dahil edin.<\/li>\n<li>D\u00fczenli \u00f6\u011f\u00fcnleriniz i\u00e7in normalden b\u00fcy\u00fck porsiyonlar t\u00fcketin.<\/li>\n<li>Daha y\u00fcksek kalorili, ortalama ya\u011fa sahip, protein, lif ve besin maddesi bak\u0131m\u0131ndan y\u00fcksek g\u0131dalar t\u00fcketin.<\/li>\n<li>Yumurta, et, bal\u0131k, s\u00fct, kuruyemi\u015f, protein takviyeleri, vb. kaliteli protein kaynaklar\u0131n\u0131 se\u00e7in. Yeni kaslar geli\u015ftirmek i\u00e7in v\u00fccudunuzun g\u00fcnde 1 -2 g*v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 (kg) oran\u0131nda proteine ihtiyac\u0131 vard\u0131r.<\/li>\n<li>Kilo al\u0131m\u0131 i\u00e7in kalorilerin \u00e7o\u011funun karbonhidratlar ve ya\u011flardan gelmesi nedeniyle bunlar\u0131 proteinle de\u011fi\u015ftirmeyin.<\/li>\n<li>Ni\u015fastal\u0131 sebzeler t\u00fcketin (Patates, Bezelye, Karnabahar, Balkaba\u011f\u0131, Yerelmas\u0131).<\/li>\n<li>Kuruyemi\u015f gibi kalori bak\u0131m\u0131ndan yo\u011fun fakat hacim bak\u0131m\u0131ndan k\u00fc\u00e7\u00fck ya\u011fl\u0131 tohumlar t\u00fcketin.<\/li>\n<li>Do\u011fru t\u00fcrden ya\u011f t\u00fcketmeye dikkat edin. Trans ya\u011flardan uzak durun. Zeytinya\u011f\u0131 ve kanola ya\u011f\u0131, kuruyemi\u015fler, \u00e7ekirdekler, f\u0131st\u0131k ezmesi, avokado gibi sa\u011fl\u0131kl\u0131 doymam\u0131\u015f ya\u011flar\u0131 diyetinize \u00f6l\u00e7\u00fcl\u00fc bir \u015fekilde dahil edin.<\/li>\n<li>Yemeklerden \u00f6nce su i\u00e7meyin. Yemekten sonra su i\u00e7meden \u00f6nce 20 dakika kadar bekleyin.<\/li>\n<li>\u0130\u00e7ecekler kilo alman\u0131za yard\u0131mc\u0131 olabilir. E\u011fer m\u00fcmk\u00fcnse \u00e7ay, kahve ve diyet sodalar\u0131 yerine meyve kar\u0131\u015f\u0131mlar\u0131, s\u00fct vb. t\u00fcketin.<\/li>\n<li>Alkoll\u00fc i\u00e7eceklerden ka\u00e7\u0131n\u0131n. Bunlar minimum besin maddesi ve y\u00fcksek kalori sunmaktad\u0131r.<\/li>\n<li>30 dakika boyunca diren\u00e7 egzersizi yap\u0131n.<\/li>\n<li>V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19904135\/types-of-squats\/\" target=\"_blank\" rel=\"noopener noreferrer\">squat<\/a>, \u015f\u0131nav, k\u00fcrek \u00e7ekme veya halter kald\u0131rma gibi yo\u011funla\u015ft\u0131r\u0131lm\u0131\u015f hareketler yap\u0131n.<\/li>\n<li>8-12 tekrar aral\u0131\u011f\u0131nda yorulman\u0131za yeterli olacak bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmay\u0131 hedefleyin..<\/li>\n<li>Aerobik YAPMAYIN (ko\u015fu, bisiklet makinesi, vb.). Aerobik egzersiz v\u00fccut ya\u011f\u0131n\u0131z\u0131 kaybetmenize (kilo kaybetmenize) neden olur. Ald\u0131\u011f\u0131n\u0131zdan daha fazla kilo verebilirsiniz.<\/li>\n<li>Takip edin. E\u011fer m\u00fcmk\u00fcnse, kilo alma s\u00fcrecinizi takip etmek i\u00e7in bir g\u0131da t\u00fcketim g\u00fcnl\u00fc\u011f\u00fc tutun. G\u00fcnl\u00fck kalori t\u00fcketiminizi kaydedin. Geli\u015fiminizi g\u00f6rmek i\u00e7in her hafta sonu tart\u0131l\u0131n. Fark edilir bir ilerleme g\u00f6rene kadar bunu her hafta devam ettirin.<\/li>\n<\/ol>\n<p><strong>Kesin olan bir \u015fey var ki o da yemeniz gerekti\u011fidir!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kilo alman\u0131n yollar\u0131 toplumun bir k\u0131sm\u0131n\u0131 olduk\u00e7a me\u015fgul eden bir konudur. Daha \u00f6nce size zay\u0131f veya normal kilonun alt\u0131nda oldu\u011funuzu s\u00f6yleyen oldu mu ? Her \u015feyi yiyen ama hi\u00e7bir zaman kilo almayan zay\u0131f k\u0131zs\u0131n\u0131z. Biraz kilo almak m\u0131 istiyorsunuz ? Kilo almak i\u00e7in ne yapmal\u0131y\u0131m diye soruyorsan\u0131z yaz\u0131y\u0131 okumaya devam edin. Kad\u0131nlara \u00f6zel h\u0131zl\u0131 kilo&#8230;<\/p>\n","protected":false},"author":2,"featured_media":892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kad\u0131nlara \u00d6zel H\u0131zl\u0131 Kilo Alman\u0131n Yollar\u0131 - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"\u0130ster inan\u0131n ister inanmay\u0131n toplumun hi\u00e7 yads\u0131namayacak kadar b\u00fcy\u00fck bir k\u0131sm\u0131 zay\u0131flama y\u00f6ntemleri yerine kilo alman\u0131n yollar\u0131 nedir diye ara\u015ft\u0131rmaktad\u0131r. 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