Yitya Okuninzi, Nciphisa Ubunzima

Umxholo

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Umceli mngeni kaTamara Nangona uTamara wakhula esitya iisayizi ezincinci kwaye ekuphepha ukutya okungenamsoco, imikhwa yakhe yatshintsha akufika ekholejini. "Yonke yayiyibhiya kunye neeburritos zasebusuku," utshilo. "Ndizamile ukutsiba ukutya ndibetha umthambo, kodwa ndizuze iiponti ezingama-40 ngokuthweswa isidanga." Ukuguquka kwam Ndinqwenela ukulahla iipounds, uTamara wazama ukutya kwekhaphetshu kunye nezinye izicwangciso zefashoni. Nangona waphalaza ubunzima, ekugqibeleni wayeza kubuyela kwimikhwa yakudala ayifumane yonke. Ndiyazi ukuba izidlo azinampilo, kodwa ke bendilangazelela, utshilo. Okokugqibela, wabona isondlo sokutya ukuba sifunde kwakhona indlela yokutya. “Ucebise ukuba nditye ukutya okuncinci imini yonke okudityaniswe yiprotheyini, i-carbs kunye namafutha,” utshilo uTamara. "Ekuqaleni, ndandinexhala lokuba ndiza kutya kakhulu kwaye ndityebe, kodwa ndandizimisele ukuzama nantoni na." Ukuthoba umzimba kunye nesicwangciso sokuzilolonga uTamara wayeka ukusela utywala kwaye wafaka iiprotein ezininzi njengabamhlophe beqanda ekudleni kwakhe. Ngenxa yoko wayekwazi ngcono ukuhlengahlengisa imikhwa yomzimba wakhe. UTamara uthi: “Kangangeminyaka ndandiyibona indlala njengophawu lokuba buthathaka. "Emva kokuba ndiqale ukutya rhoqo, indlala yaba ngumqondiso wokuba lixesha lokutya kwakhona." UTamara waphulukana neepawundi ezili-10 kwiinyanga ezine, kodwa xa wafudukela eChicago kwisikolo somthetho, inkqubela phambili yakhe yehla. Uthi: "Ndaphoxeka kuba ndingafaneleki kubungakanani obuncinci kwangoko, kodwa ndazi ukuba kufuneka ndinyamezele ngelixa ndizilungisa." Ukwenza okona kulungileyo ukuzilolonga kwakhe, waqala wanxiba isixhobo sokulawula ukubetha kwentliziyo kwindawo yokuzivocavoca. Wongeza uqeqesho lwamandla, iPilates, kunye neyoga kwirejimeni yakhe, kwaye waqala ukunciphisa umzimba kwakhona. Ukwenza impumelelo yenzeke Yokubamba ukutya kunye nokutya okulula okufana neebhloko zeprotein kugcina uTamara womelele ngexesha lokufunda kwakhe kunye nokusebenza; xa ishedyuli yakhe ikhululwe ngeempelaveki, wabetha indawo yokuzivocavoca iseshoni yoqeqesho eyongezelelweyo. Uthi: "Ndisahla emzimbeni kancinci, kodwa ndandisakha nezihlunu," utshilo. "Iziphumo: Yonke imilo yam yaqala ukutshintsha!" Xa waphumelela kwisikolo somthetho kwiminyaka emibini enesiqingatha kamva, wayenama-128 eepawundi-ubunzima awabugcinayo ngaphezulu kweminyaka emithathu. Ngoku uTamara uthembele kwiiseshoni zakhe ze-cardio ukuze athomalalise uxinezeleko losuku lomsebenzi, kwaye umkhwa wakhe wokutya okusempilweni umgcina egxile ebudeni beentsuku ezinde enkundleni. "Bendihlala ubomi bam bonke kuzo zonke okanye ndingenzi nto," utshilo uTamara. "Ngoku ndiyazi ukuba ibhalansi ngundoqo." Iimfihlelo zam ezikhuthazayo • Ndilibale malunga nokungenamafutha "Ngeyona ndlela yam inzima, nditye yonke into engenamafutha! Ndoneliseka kakhulu kukunxiba isaladi yokwenene." • Gcina umkhondo "Ukuba ndifuna iqebengwana, ndiza kulitya. Kodwa kamva ndiya kutsiba i-hash browns, isonka, okanye irayisi." • Yiza nomsebenzi wakho ekhaya "Kule mihla ishedyuli yam inqongophele, ndiye ndathenga i-elliptical yendlu yam. Xa ndingakwazi ukuya ejimini, ndingena kwimizuzu engama-45 phambi komsebenzi." Ishedyuli yam yokuzilolonga • Cardio 40-60 imizuzu / 4-5 amaxesha ngeveki imodeli.

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