Izizathu ezi-5 zokuthi Ukuzivocavoca kwakho akusebenzi

Umxholo

• Uphengululo lwe

Ngaba ubusebenza ngokuqhubekayo iinyanga (mhlawumbi neminyaka) kwaye isikali siyenyuka? Nazi iindlela ezintlanu zokuzilolonga kwakho ezinokuthi zikugcine ekunciphiseni ubunzima, kwaye iingcali zethu zicebisa ukuba uqale ukulahla iikhilogram kwakhona:

1. Ukuzilolonga kwakho kwenza ukuba utye kakhulu.

Ngaba ukuzilolonga kwakho kubangela ukuba usebenzise "ndiyitshisile, ndiyifumene," uxolo xa kufikwa kukutya kwakho? "Uphando lubonisa ukuba abantu bathanda ukutya iikhalori ezininzi xa besenza umthambo," utshilo uMichele Olson, Ph.D., unjingalwazi wezenzululwazi e-Auburn University Montgomery, kunye nomyili we Imilenze egqibeleleyo, i-Glutes kunye ne-DVD ye-Abs.

Cinga nje ukubaleka kwakho ngemizuzu engama-45 kusasa kwakwanele ukutshisa isilayi sekhekhe yetshokholethi kwimenyu yedessert? Qwalasela oku: umyinge, i-140-pound umfazi itshisa malunga ne-476 calories (ngemizuzu eyi-10 yesantya) ebaleka imizuzu engama-45. Iiwotshi zokutyela eziphakathi kwi-1,200 yeekhalori (okanye nangaphezulu), ke nokuba utya isiqingatha sesilayidi, usenokukutya ngokulula ukubaleka kwakho-kwaye ezinye zibe ngaphantsi kwemizuzu eli-10.

Isisombululo: Yenza ukuba ukubala kwakho kusebenze ngokubadibanisa nokutya okunempilo okuhlala ngaphakathi kwekhalori efanelekileyo kufuneka umzimba wakho ukuze ulahlekelwe okanye ugcine ubunzima bakho. U-Olson ucebisa ukuba ubhale phantsi into oyityayo ukugcina umkhondo weekhalori ezisetyenzisiweyo, kwaye emva koko uthabathe iikhalori ozitshisileyo, ngenani lakho lokwenyani lemihla ngemihla.

2. Ukuzilolonga kwakho kukusula ngokupheleleyo.

Laa klasi ye-5:00am yekampu yokubulala yabonakala iyindlela entle yokuma, kutheni ke zingawi iipounds? Ukuba ukuzilolonga kwakho kukushiya uzive uphelile, udiniwe, ukhathazekile, kwaye ufuna nje ukulala esofeni yonke le mini, kunokuba yinto embi kunokulunga, utshilo uAlex Figueroa, umqeqeshi kunye nomqeqeshi womzimba kwezemidlalo Iklabhu / LA eBoston, MA. Ngelixa ukusebenza kwakho kufuneka kube ngumngeni, ukutyhala umzimba wakho kakhulu kunokuba nefuthe elichaseneyo emzimbeni wakho. Uqeqesho olungaphezulu lunokubangela yonke into esuka kwiminqweno yeswekile, amajoni omzimba abuthathaka, kunye nokuphuthelwa-konke oku kunokuba negalelo ekufumaneni ubunzima.

Isisombululo: U-Figueroa ucebisa ukuba ulandele isicwangciso sokuzivocavoca esifanelekileyo kwinqanaba lakho lokuzilolonga-eliya kusalucelomngeni kumzimba wakho ngaphandle kokuwukhupha ngokupheleleyo. Andiqinisekanga ukuba yintoni efanelekileyo kuwe? Zama ukucwangcisa iseshoni kunye nomqeqeshi wakho ukuze ujonge iinjongo zakho kunye nesona sicwangciso silungileyo sokufikelela kuzo.

3. Umthambo wakho utshisa iikhalori ezimbalwa kunokuba ucinga.

Ngaba uziva ulungile xa iitreadmill isithi utshisile ii-calories ezingama-800? Hayi ngokukhawuleza, ulumkisa u-Olson. Iikhalori eziphakamileyo ngokungaqhelekanga zitshisa ukufunda kunqabile, utshilo u-Olson, kwaye uninzi loomatshini overestimate ukufundwa ngama-30 epesenti.

"Oomatshini abaninzi abafuni ukuba ubeke ubunzima bomzimba wakho kwaye, ke, imveliso yekhalori ihlala isekwe 'kubunzima besalathiso' esetyenziswa rhoqo kwisayensi yeepawundi ezili-155," utshilo u-Olson. "Ke, ukuba unobunzima beepawundi ezili-135, umzekelo, ngekhe uzitshise iikhalori ezifanayo nezomntu okwi-weight weight."

Kwaye kwanabo basebenzisa ukubetha kwentliziyo basenokungachaneki nabo. "Oomatshini ababandakanya imisebenzi yengalo (enje ngestepper stepper okanye i-elliptical) kunokubangela ukubetha kwentliziyo okuphezulu xa kuthelekiswa nomatshini womlenze kuphela njenge-treadmill, kodwa oku akuqhelekanga kuba utshisa iikhalori ezingaphezulu," utshilo u-Olson. "Uphando lubonakalisile ukuba kwinqanaba elifanayo lokutsha kweekhalori, inqanaba lentliziyo liya kuphakama kakhulu xa usebenzisa iingalo xa kuthelekiswa nemilenze, kwaye usenokutshisa iikhalori ezimbalwa ngaphandle kwentliziyo."

Isisombululo: Zama ukusebenzisa 'umgama ogqunywe' ufundelwe ukujonga ngokuchanekileyo ukuba zingaphi iikhalori ezitshisiweyo, utshilo u-Olson. "Ngokomzekelo, ukuba ufuna ukutshisa iikhalori ezingama-300, ukugijima iikhilomitha ezi-3, ukuhamba ngeekhilomitha ezili-4, okanye ukuhamba ngebhayisikili malunga neekhilomitha ezili-10 ngebhayisikili ziyaziwa ukutshisa le mali."

4. Umthambo wakho awulungelelananga.

Ngokuqinisekileyo, siyayithanda iZumba njengawe, kodwa oko akuthethi ukuba yinto yonke ekufuneka uyenzile ukuze uhlale umile. "Iintlobo ngeentlobo azikho nje iziqholo zobomi, kodwa isitshixo sokufumana umzimba ongcono, onqabileyo, onamandla," kusho u-Olson. "Akukho msebenzi omnye onokukunika yonke into oyifunayo."

Ukwenza i-cardio workouts kuphela okanye amandla afanayo ngokuphindaphindiweyo kuthetha ukuba uncama ithuba lokwakha ubunzima bezihlunu ezibhityileyo kwaye ucele umngeni kumzimba wakho ngeendlela ezintsha (uguqulelo: tshisa iikhalori ezininzi ukwenza into entsha), kwaye unokuba nethafa ngenxa yoko.

Isisombululo: Yenza inkqubo yeveki nganye ejikelezayo ngeendlela ezahlukeneyo zokuzilolonga (i-cardio, uqeqesho lwamandla, ubhetyebhetye, isiseko) ukugcina ingqondo, kunye nomzimba, uzibandakanya kwaye utshintsha. U-Olson ucebisa ngokufaka ubuncinci iiseshoni ezintathu zamandla kunye neeseshoni ezintathu ukuya ezintlanu ze-cardio ngeveki yeziphumo ezilungileyo.

5. Umthambo wakho uphelelwe lixesha.

Ngaba uthabathe iklasi efanayo yokuqhawula umzimba usebenzisa i-3-weight weight weight efanayo ngeveki? Thatha ezinye iidumbbells ezinzima ukukhulisa ikhalori yakho yokutsha kunye nokwakha izihlunu ezinamafutha ngakumbi, ucebisa uSonisa Medina, umphathi weqela lokuqina komzimba kwiiKlabhu zeFitness ze-Equinox eCoral Gables, eFlorida. Kwaye ngelixa ukuyo, zama iklasi ongazange wayenza (njengeyoga okanye iiPilates) ukukhuthaza umzimba wakho ngeendlela ezintsha.

Kutheni le nto kubaluleke kakhulu ukutshintsha izinto? Ukwenza inkqubo efanayo yokuziqhelanisa nokuphindaphinda kuthetha ukuba umzimba wakho akufuneki usebenze nzima ukuyenza emva kweeveki ezimbalwa. "Sifunda 'ukwenza nawuphi na umsebenzi kunye nokuhamba," utshilo u-Olson. "Okukhona 'sifunda', kokukhona umsebenzi uba lula emizimbeni yethu, okuthetha ukuba uya kutshisa iikhalori ezimbalwa kunokuba wenze xa umsebenzi okanye inkqubo yakho ibintsha kuwe."

Isisombululo: Nokuba izama ubunzima bayo obunzima okanye ukongeza ukunganyangeki ngexesha lokuhamba ngebhayisikile, ukutshintsha ubungakanani kunye nesimbo sokuzilolonga kwakho kunokunceda ukukhahlela ikhalori yakho ukuqala ukuncipha kwakhona. Nokuba ukongeza ukusebenza okufana neyoga kunye neePilates ezingatshisi inani elikhulu leekhalori, ukuba zintsha emzimbeni wakho, ziya kudala utshintsho olulungileyo kumzimba wakho ngenxa yokuba ngumceli mngeni wokuhamba kwakho kunye neepateni zokuzilolonga, uOlson uthi .

Uphengululo lwe