{"id":3852,"date":"2024-12-18T03:39:42","date_gmt":"2024-12-17T20:39:42","guid":{"rendered":"https:\/\/blog.coolmate.me\/thuc-don-tang-can-cho-nu-tap-gym-hieu-qua-an-toan-chuan-khoa-hoc-4798-3852"},"modified":"2026-01-07T16:32:53","modified_gmt":"2026-01-07T09:32:53","slug":"thuc-don-tang-can-cho-nu-tap-gym-hieu-qua-an-toan-chuan-khoa-hoc-4798","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/thuc-don-tang-can-cho-nu-tap-gym-hieu-qua-an-toan-chuan-khoa-hoc-4798","title":{"rendered":"Th\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2n cho n\u1eef t\u1eadp gym hi\u1ec7u qu\u1ea3, an to\u00e0n, chu\u1ea9n khoa h\u1ecdc"},"content":{"rendered":"<p style=\"text-align: justify;\">\u0110\u1ed1i v\u1edbi c\u00e1c ch\u1ecb em \u0111ang theo \u0111u\u1ed5i m\u1ee5c ti\u00eau t\u0103ng c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng. V\u1eady t\u1eadp gym n\u00ean \u0103n g\u00ec \u0111\u1ec3 t\u0103ng c\u00e2n cho n\u1eef m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n? B\u00e0i vi\u1ebft n\u00e0y <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 t\u1ea7m quan tr\u1ecdng c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 t\u1eadp gym t\u0103ng c\u00e2n cho n\u1eef, \u0111\u1ed3ng th\u1eddi cung c\u1ea5p m\u1ed9t th\u1ef1c \u0111\u01a1n m\u1eabu khoa h\u1ecdc, d\u1ec5 \u00e1p d\u1ee5ng.<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">1. Nguy\u00ean t\u1eafc x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2n cho n\u1eef t\u1eadp gym<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1.1 Th\u00e2m h\u1ee5t calo (Calo surplus)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 t\u0103ng c\u00e2n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n \u0111\u1ea3m b\u1ea3o n\u1ea1p v\u00e0o l\u01b0\u1ee3ng calo nhi\u1ec1u h\u01a1n m\u1ee9c c\u01a1 th\u1ec3 ti\u00eau th\u1ee5, hay c\u00f2n g\u1ecdi l\u00e0 <a href=\"https:\/\/www.coolmate.me\/blog\/tham-hut-calo-la-gi-2623\">calo surplus<\/a>. Vi\u1ec7c t\u00ednh to\u00e1n l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft th\u00f4ng qua TDEE v\u00e0 BMR s\u1ebd gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n h\u1ee3p l\u00fd.<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">BMR (Basal Metabolic Rate): L\u00e0 t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n trong c\u01a1 th\u1ec3 con ng\u01b0\u1eddi,cho bi\u1ebft m\u1ee9c n\u0103ng l\u01b0\u1ee3ng t\u1ed1i thi\u1ec3u m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">TDEE (Total Daily Energy Expenditure): L\u00e0 t\u1ed5ng l\u01b0\u1ee3ng calo b\u1ea1n ti\u00eau hao m\u1ed7i ng\u00e0y, bao g\u1ed3m c\u1ea3 v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1eadp luy\u1ec7n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">Trung b\u00ecnh, b\u1ea1n n\u00ean t\u0103ng kho\u1ea3ng 250-500 calo\/ng\u00e0y so v\u1edbi l\u01b0\u1ee3ng calo ti\u00eau hao \u0111\u1ec3 v\u1eeba \u0111\u1ea3m b\u1ea3o t\u0103ng c\u00e2n v\u1eeba tr\u00e1nh t\u00edch t\u1ee5 m\u1ee1 th\u1eeba.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1.2 T\u1ef7 l\u1ec7 dinh d\u01b0\u1ee1ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng v\u00e0 l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t gi\u00fap b\u1ea1n t\u0103ng c\u00e2n khoa h\u1ecdc C\u1ea7n c\u00e2n \u0111\u1ed1i t\u1ef7 l\u1ec7 c\u00e1c nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 t\u0103ng c\u00e2n v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Protein (20-30%): Gi\u00fap x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau m\u1ed7i bu\u1ed5i t\u1eadp. C\u00e1c ngu\u1ed3n <a href=\"https:\/\/www.coolmate.me\/blog\/protein-co-trong-thuc-pham-nao-1842\">protein<\/a> t\u1ed1t nh\u01b0 th\u1ecbt n\u1ea1c, tr\u1ee9ng, s\u1eefa, c\u00e1 v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate (50-60%): L\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng v\u00e0 t\u1eadp luy\u1ec7n. H\u00e3y \u01b0u ti\u00ean tinh b\u1ed9t l\u00e0nh m\u1ea1nh t\u1eeb g\u1ea1o l\u1ee9t, khoai lang, y\u1ebfn m\u1ea1ch v\u00e0 tr\u00e1i c\u00e2y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t b\u00e9o t\u1ed1t (20-30%): H\u1ed7 tr\u1ee3 h\u1ea5p thu vitamin v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i. B\u01a1, d\u1ea7u oliu, h\u1ea1t chia hay c\u00e1 h\u1ed3i l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">Vi\u1ec7c c\u00e2n \u0111\u1ed1i t\u1ef7 l\u1ec7 dinh d\u01b0\u1ee1ng n\u00e0y s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 t\u1eadp luy\u1ec7n v\u00e0 \u0111\u1ea1t m\u1ee5c ti\u00eau t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/thuc-don-tang-can-cho-nu-tap-gym-hieu-qua-an-toan-chuan-khoa-hoc-4798_425.jpg\" alt=\"Th\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2n cho n\u1eef t\u1eadp gym hi\u1ec7u qu\u1ea3, an to\u00e0n, chu\u1ea9n khoa h\u1ecdc\" width=\"800\" height=\"450\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-13189d73-7fff-8b39-6928-ac82f86a9973\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e2n \u0111\u1ed1i t\u1ef7 l\u1ec7 dinh d\u01b0\u1ee1ng \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng v\u00e0 \u0111\u1ea1t m\u1ee5c ti\u00eau t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3<\/span><\/strong><\/p>\n<p>{{{infobox}}} &gt;&gt;&gt; T\u0103ng c\u00e2n, t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 h\u01a1n khi t\u1eadp luy\u1ec7n c\u00f9ng nh\u1eefng b\u1ed9 <a href=\"https:\/\/www.coolmate.me\/collection\/ao-nu-choi-the-thao\" target=\"_blank\" rel=\"nofollow noopener\">\u00e1o th\u1ec3 thao n\u1eef<\/a> tho\u00e1ng kh\u00ed v\u00e0 co gi\u00e3n c\u1ef1c t\u1ed1t t\u1eeb Coolmate! {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c031e1b37a2a627c071d34, 680f26b784c2cc578222a62c, 67c065e7e9d2ca3b2b3f66c1 {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-13189d73-7fff-8b39-6928-ac82f86a9973\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1.3 Chia nh\u1ecf b\u1eefa \u0103n\u00a0<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-13189d73-7fff-8b39-6928-ac82f86a9973\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Vi\u1ec7c \u0103n 5-6 b\u1eefa nh\u1ecf m\u1ed7i ng\u00e0y thay v\u00ec 3 b\u1eefa l\u1edbn s\u1ebd gi\u00fap h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0 c\u01a1 th\u1ec3 h\u1ea5p thu d\u01b0\u1ee1ng ch\u1ea5t t\u1ed1i \u0111a. M\u1ed7i b\u1eefa n\u00ean c\u00e1ch nhau kho\u1ea3ng 2-3 ti\u1ebfng, v\u1eeba \u0111\u1ee7 \u0111\u1ec3 n\u1ea1p th\u00eam n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng g\u00e2y \u0111\u1ea7y b\u1ee5ng.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-13189d73-7fff-8b39-6928-ac82f86a9973\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1.4 B\u1ed5 sung n\u01b0\u1edbc<\/span><\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong id=\"docs-internal-guid-13189d73-7fff-8b39-6928-ac82f86a9973\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 ph\u1ee5c h\u1ed3i. H\u00e3y u\u1ed1ng \u0111\u1ee7 <\/span><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2-3 l\u00edt n\u01b0\u1edbc\/ng\u00e0y<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">, \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc v\u00e0 sau bu\u1ed5i t\u1eadp \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 lu\u00f4n \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 tr\u00e1nh m\u1ea5t s\u1ee9c.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-2ed9b10e-7fff-3336-68e1-e42489f4eb1b\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1.5 L\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-2ed9b10e-7fff-3336-68e1-e42489f4eb1b\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ef1c ph\u1ea9m b\u1ea1n n\u1ea1p v\u00e0o s\u1ebd quy\u1ebft \u0111\u1ecbnh k\u1ebft qu\u1ea3 c\u1ee7a qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. H\u00e3y \u01b0u ti\u00ean c\u00e1c th\u1ef1c ph\u1ea9m t\u01b0\u01a1i, s\u1ea1ch, gi\u00e0u dinh d\u01b0\u1ee1ng v\u00e0 h\u1ea1n ch\u1ebf t\u1ed1i \u0111a c\u00e1c lo\u1ea1i \u0111\u1ed3 \u0103n nhanh, \u0111\u1ed3 u\u1ed1ng c\u00f3 ga hay th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o x\u1ea5u.\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-2ed9b10e-7fff-3336-68e1-e42489f4eb1b\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t th\u1ef1c \u0111\u01a1n l\u00e0nh m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n t\u0103ng c\u00e2n m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i. B\u00ean c\u1ea1nh dinh d\u01b0\u1ee1ng, vi\u1ec7c m\u1eb7c m\u1ed9t chi\u1ebfc <a href=\"https:\/\/www.coolmate.me\/collection\/ao-singlet-nu\" target=\"_blank\" rel=\"nofollow noopener\">\u00e1o singlet n\u1eef<\/a> m\u00e1t m\u1ebb s\u1ebd gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i h\u01a1n trong c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao.<\/span><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-47a621c2-7fff-af03-6390-cae352f1e18f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2. T\u00ednh to\u00e1n l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-47a621c2-7fff-af03-6390-cae352f1e18f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2.1 H\u01b0\u1edbng d\u1eabn c\u00e1ch t\u00ednh TDEE<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-47a621c2-7fff-af03-6390-cae352f1e18f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n t\u0103ng c\u00e2n cho n\u1eef t\u1eadp gym hi\u1ec7u qu\u1ea3, vi\u1ec7c \u0111\u1ea7u ti\u00ean l\u00e0 x\u00e1c \u0111\u1ecbnh TDEE (t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao m\u1ed7i ng\u00e0y) \u2013 <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/huong-dan-cach-tinh-calo-cho-bua-an-don-gian-va-chinh-xac-4628\"><span style=\"color: #1155cc; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">l\u01b0\u1ee3ng calo<\/span><\/a><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> c\u01a1 th\u1ec3 ti\u00eau th\u1ee5 trong m\u1ed9t ng\u00e0y.<\/span><\/strong><\/p>\n<p dir=\"ltr\"><strong>V\u00ed d\u1ee5<\/strong>, m\u1ed9t b\u1ea1n n\u1eef 25 tu\u1ed5i, n\u1eb7ng 50kg, cao 160cm, t\u1eadp gym 4 bu\u1ed5i\/tu\u1ea7n.<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">BMR = 655 + (9.6 x 50) + (1.8 x 160) &#8211; (4.7 x 25) = 1234.5 kcal<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">TDEE = 1234.5 x 1.55 \u2248 1914 kcal\/ng\u00e0y<\/p>\n<\/li>\n<\/ul>\n<p>{{{infobox}}} &gt;&gt;&gt; S\u1eb5n s\u00e0ng chinh ph\u1ee5c m\u1ecdi b\u00e0i t\u1eadp ch\u00e2n v\u1edbi c\u00e1c m\u1eabu <a href=\"https:\/\/www.coolmate.me\/collection\/quan-short-nu\" target=\"_blank\" rel=\"nofollow noopener\">qu\u1ea7n short n\u1eef<\/a> thi\u1ebft k\u1ebf n\u0103ng \u0111\u1ed9ng v\u00e0 c\u1ef1c k\u1ef3 tho\u1ea3i m\u00e1i. {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c52db812e83a207752556e, 67c066e03217214d027c383a, 68638a721ac86905464a61b9 {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\">2.2 X\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p \u0111\u1ec3 t\u0103ng c\u00e2n<\/h3>\n<p dir=\"ltr\">Sau khi t\u00ednh \u0111\u01b0\u1ee3c TDEE, b\u1ea1n c\u1ea7n n\u1ea1p th\u00eam 250-500 calo m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u1ea1o ra calo surplus. \u0110\u00e2y l\u00e0 kho\u1ea3ng an to\u00e0n gi\u00fap t\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh v\u00e0 kh\u00f4ng t\u00edch m\u1ee1 th\u1eeba.<\/p>\n<h3 dir=\"ltr\">2.3 C\u00f4ng c\u1ee5\/\u1ee9ng d\u1ee5ng h\u1ed7 tr\u1ee3 t\u00ednh calo<\/h3>\n<p dir=\"ltr\">\u0110\u1ec3 \u0111\u01a1n gi\u1ea3n h\u00f3a qu\u00e1 tr\u00ecnh t\u00ednh to\u00e1n v\u00e0 theo d\u00f5i l\u01b0\u1ee3ng calo, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c <a href=\"https:\/\/www.coolmate.me\/blog\/ung-dung-do-luong-calo-mien-phi-1565\">\u1ee9ng d\u1ee5ng<\/a> gi\u00fap b\u1ea1n l\u00ean k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p v\u00e0 khoa h\u1ecdc h\u01a1n.<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}} Kh\u00e1m ph\u00e1 ngay BST <a href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\">\u0111\u1ed3 th\u1ec3 thao n\u1eef<\/a> m\u1edbi nh\u1ea5t t\u1eeb Coolmate {{{\/infobox}}}<\/span><\/strong><\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c553a5edc937383067f16c,67c066e03217214d027c383a,67c70106e76f5d7ff47e76f1 {{{\/productpreview_grid}}}<\/p>\n<h2><strong id=\"docs-internal-guid-5af9e05a-7fff-89c0-5026-62750b4f5b53\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3. Th\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2n cho n\u1eef t\u1eadp gym m\u1eabu trong 1 tu\u1ea7n<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-5af9e05a-7fff-89c0-5026-62750b4f5b53\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 7 th\u1ef1c \u0111\u01a1n m\u1eabu trong 1 tu\u1ea7n cho n\u1eef t\u1eadp gym t\u0103ng c\u00e2n&#8230; C\u00e1c b\u1eefa \u0103n \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng, gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3. \u0110\u1ec3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, m\u1ed9t chi\u1ebfc <a href=\"https:\/\/www.coolmate.me\/collection\/quan-legging\" target=\"_blank\" rel=\"nofollow noopener\">qu\u1ea7n legging n\u1eef<\/a> co gi\u00e3n 4 chi\u1ec1u s\u1ebd l\u00e0 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh l\u00fd t\u01b0\u1edfng cho c\u00e1c n\u00e0ng.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-daf0947a-7fff-1d46-6771-2182f1b58a63\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">4. G\u1ee3i \u00fd m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m t\u0103ng c\u00e2n cho n\u1eef t\u1eadp gym<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-daf0947a-7fff-1d46-6771-2182f1b58a63\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 t\u0103ng c\u00e2n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3, n\u1eef t\u1eadp gym c\u1ea7n l\u1ef1a ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m v\u1eeba gi\u00e0u dinh d\u01b0\u1ee1ng v\u1eeba h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n. Th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 th\u1ecbt n\u1ea1c, c\u00e1, tr\u1ee9ng, s\u1eefa&#8230; kh\u00f4ng ch\u1ec9 gi\u00fap x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp m\u00e0 c\u00f2n cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft.<\/span><\/strong><\/p>\n<p>{{{infobox}}} &gt;&gt;&gt; \u0110\u1eebng \u0111\u1ec3 c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu l\u00e0m gi\u00e1n \u0111o\u1ea1n bu\u1ed5i t\u1eadp, ch\u1ecdn ngay <a href=\"https:\/\/www.coolmate.me\/collection\/ao-bra-nu\" target=\"_blank\" rel=\"nofollow noopener\">\u00e1o bra th\u1ec3 thao<\/a> n\u00e2ng \u0111\u1ee1 t\u1ed1i \u01b0u \u0111\u1ec3 t\u1ef1 tin t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y! {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c6c07bf7d255018f10758d, 67c6d8942e051c1c9d68405d, 67c55b238d7e4251d1159dbf {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.8; margin-top: 12pt; margin-bottom: 12pt; text-align: justify;\"><strong id=\"docs-internal-guid-f1be00d2-7fff-aad2-f5ae-9c23691560b9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5. L\u01b0u \u00fd khi \u00e1p d\u1ee5ng th\u1ef1c \u0111\u01a1n<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f1be00d2-7fff-aad2-f5ae-9c23691560b9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1eafng nghe c\u01a1 th\u1ec3: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u1ebfu g\u1eb7p ph\u1ea3i c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 kh\u00f3 ti\u00eau, m\u1ec7t m\u1ecfi hay d\u1ecb \u1ee9ng, h\u00e3y \u0111i\u1ec1u ch\u1ec9nh th\u1ef1c ph\u1ea9m ho\u1eb7c tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe. \u0110\u1eb7c bi\u1ec7t khi t\u1eadp gym v\u00e0o m\u00f9a l\u1ea1nh, h\u00e3y m\u1eb7c th\u00eam <a href=\"https:\/\/www.coolmate.me\/collection\/quan-dai-nu\" target=\"_blank\" rel=\"nofollow noopener\">qu\u1ea7n d\u00e0i n\u1eef<\/a> \u0111\u1ec3 gi\u1eef \u1ea5m c\u01a1 b\u1eafp, tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f1be00d2-7fff-aad2-f5ae-9c23691560b9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ebft h\u1ee3p v\u1edbi t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ebf \u0111\u1ed9 \u0103n ch\u1ec9 \u0111\u00f3ng vai tr\u00f2 h\u1ed7 tr\u1ee3, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh nh\u01b0 <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/squat-dot-bao-nhieu-calo-3427\"><span style=\"color: #1155cc; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">squat<\/span><\/a><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">, deadlift, bench press \u0111\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t. Sau gi\u1edd t\u1eadp, c\u00e1c m\u1eabu <a href=\"https:\/\/www.coolmate.me\/collection\/ao-hoodie-sweater-nu\" target=\"_blank\" rel=\"nofollow noopener\">\u00e1o hoodie sweater<\/a> s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 tr\u00f4ng c\u1ef1c k\u1ef3 th\u1eddi trang.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>\u0110\u1ea3m b\u1ea3o ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng:<\/strong> Gi\u1ea5c ng\u1ee7 v\u00e0 tinh th\u1ea7n tho\u1ea3i m\u00e1i l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 d\u01b0\u1ee1ng ch\u1ea5t v\u00e0 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 ch\u1ecdn m\u1eb7c <a href=\"https:\/\/www.coolmate.me\/collection\/ao-dai-tay-nu\" target=\"_blank\" rel=\"nofollow noopener\">\u00e1o d\u00e0i tay n\u1eef<\/a> ch\u1ea5t li\u1ec7u m\u1ec1m m\u1ea1i \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n.<\/p>\n<p>{{{infobox}}} &gt;&gt;&gt; B\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi gi\u00f3 l\u1ea1nh sau khi ra m\u1ed3 h\u00f4i v\u1edbi d\u00f2ng <a href=\"https:\/\/www.coolmate.me\/collection\/ao-khoac-nu\" target=\"_blank\" rel=\"nofollow noopener\">\u00e1o kho\u00e1c n\u1eef<\/a> m\u1ecfng nh\u1eb9, nhanh kh\u00f4 t\u1eeb Coolmate. {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 68e8da55f1164b5b785fb279, 68fcfea19ef24235c03e29e3, 690814c5978e3f3166745ff8 {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">6. L\u1eddi k\u1ebft<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0 ch\u00eca kh\u00f3a quan tr\u1ecdng trong h\u00e0nh tr\u00ecnh t\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh cho n\u1eef t\u1eadp gym. Hy v\u1ecdng b\u00e0i vi\u1ebft \u0111\u00e3 cung c\u1ea5p cho b\u1ea1n nh\u1eefng th\u00f4ng tin h\u1eefu \u00edch \u0111\u1ec3 x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u1eaft \u0111\u1ea7u ngay h\u00f4m nay \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c trong t\u1eebng b\u1eefa \u0103n v\u00e0 t\u1eebng bu\u1ed5i t\u1eadp! \u0110\u1eebng qu\u00ean theo d\u00f5i <a href=\"https:\/\/www.coolmate.me\/blog?itm_source=navbar\">CoolBlog<\/a> \u0111\u1ec3 kh\u00e1m ph\u00e1 th\u00eam nhi\u1ec1u b\u00ed quy\u1ebft hay ho v\u1ec1 s\u1ee9c kh\u1ecfe, phong c\u00e1ch s\u1ed1ng v\u00e0 nh\u1eefng m\u00f3n <a href=\"https:\/\/www.coolmate.me\/collection\/phu-kien-nu-choi-the-thao\" target=\"_blank\" rel=\"nofollow noopener\">ph\u1ee5 ki\u1ec7n n\u1eef<\/a> kh\u00f4ng th\u1ec3 thi\u1ebfu m\u1ed7i ng\u00e0y!<\/p>\n<p dir=\"ltr\">{{{infobox}}}<\/p>\n<p dir=\"ltr\"><strong>&gt;&gt;&gt;Xem th\u00eam:<\/strong><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/che-do-an-tang-co-giam-mo-3861\">Ch\u1ebf \u0111\u1ed9 \u0103n t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 l\u00e0 g\u00ec? Th\u1ef1c \u0111\u01a1n 7 ng\u00e0y cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/top-thuc-pham-giau-cystine-1844\">Top 10 th\u1ef1c ph\u1ea9m gi\u00e0u Cystine nh\u1ea5t \u0111\u1ecbnh ph\u1ea3i c\u00f3 trong th\u1ef1c \u0111\u01a1n gymer<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-nen-an-gi\">T\u1eadp gym n\u00ean \u0103n g\u00ec? Th\u1ef1c \u0111\u01a1n t\u1ed1t nh\u1ea5t cho b\u1ea1n khi t\u1eadp gym<\/a><\/p>\n<p dir=\"ltr\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0110\u1ed1i v\u1edbi c\u00e1c ch\u1ecb em \u0111ang theo \u0111u\u1ed5i m\u1ee5c ti\u00eau t\u0103ng c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng. V\u1eady t\u1eadp gym n\u00ean \u0103n g\u00ec \u0111\u1ec3 t\u0103ng c\u00e2n cho n\u1eef m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n? B\u00e0i vi\u1ebft n\u00e0y Coolmate s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 t\u1ea7m quan&#8230;<\/p>\n","protected":false},"author":129,"featured_media":17023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,48,50,54,39,52],"tags":[],"class_list":["post-3852","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-che-do-an-uong","category-dinh-duong","category-dinh-duong-khi-tap-luyen","category-goi-y-bua-an","category-gym","category-tang-co"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3852","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3852"}],"version-history":[{"count":5,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3852\/revisions"}],"predecessor-version":[{"id":39249,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3852\/revisions\/39249"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17023"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}