Ukuyifumana kanye kanye

Umxholo

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Ndacinga ukuba ndinencwadi yesifundo sokukhulelwa okugqibeleleyo -- ndazuza kuphela iikhilogram ezingama-20, ndafundisa i-aerobics kwaye ndasebenza de kwayimini ngaphambi kokuba ndibeleke intombi yam. Phantse kwangoko emva kokubeleka, ndaqala ukuba noxinzelelo. Bendingenawo umnqweno wokukhathalela usana lwam olusandul 'ukuzalwa, ukutya okanye ukuvuka ebhedini.

Uninazala wafuduka weza kukhathalela usana lwam, kwaye kwafumaniseka ukuba ndinexinzelelo lwasemva kokubeleka, ugqirha wam wandinika amayeza okuthomalalisa uxinzelelo. Amayeza zange andincede ndilawule ukudakumba kwam; Endaweni yokuba ndive ukuba ekuphela kwento endinokuyilawula kubomi bam obutsha bubunzima bam. Kwinyanga enye emva kokubeleka, ndabuyela kucwangciso lwam lokuzilolonga lwemihla ngemihla, olwaluquka ukufundisa iiklasi ezintathu ze-aerobics; Imizuzu engama-30 nganye yokubaleka, ukuhamba ngeebhayisikile kunye nokunyuka kwezitepsi; Ukuhamba imizuzu engama-60; kunye nemizuzu engama-30 yecalisthenics. Ndazivumela ngaphantsi kwe-1,000 calories ngosuku ngohlobo lweziqhamo, iyogathi, imivalo yamandla, iti kunye nejusi. Ngokulandela le nkqubo ingqongqo, ndazama ukutshisa ii-calories ezininzi ngendlela endanditya ngayo.

Xa ndaya kugqirha wam ukuya kuhlolwa emva kweenyanga ezimbini, ndothuka (nangona ndadibana nazo zonke iindlela zokuqonda isifo) xa kwafunyaniswa ukuba ndine-anorexia nervosa. Ndandingaphantsi kwama-20 ekhulwini kubunzima bomzimba wam, ndandiyeka ukuya exesheni yaye ndandisoyika ukutyeba, nangona ndandibhityile. Kodwa ndandingakulungelanga ukumelana nenyani yokuba ndinengxaki yokutya.

Xa intombi yam yayineenyanga ezili-9 ubudala, ndafikelela kubunzima bam obuphantsi beekhilogram ezingama-83 kwaye ndangeniswa esibhedlele ngenxa yokuphelelwa ngamanzi emzimbeni. Ndibetheke ematyeni ndade ndawubona umonakalo endiwenzayo emzimbeni wam. Ngoko nangoko ndaqalisa inkqubo yonyango lwezigulane ezingalaliswanga.

Ngoncedo lweqela kunye nonyango lomntu ngamnye, ndiye ndaqala ukuphilisa kwingxaki yam yokutya. Ndaya kwingcali yezidlo ezenza icebo lesondlo endinokulilandela. Esikhundleni sokugxila kwiikhalori, ndagxila ekufumaneni iivithamini kunye nezondlo ezifunwa ngumzimba wam. Ndifumene ubunzima kuma-5 eepawundi zokunyuka, kwaye xa ndandiqhele ukusebenzisa iiponti ezi-5 ubunzima, ndongeze ezinye iiponti ezi-5.

Ndawunciphisa umsebenzi wam we-aerobic kwiklasi enye ngosuku kwaye ndaqala uqeqesho lwamandla ukuze ndakhe izihlunu. Ekuqaleni, ndandingakwazi ukuphakamisa i-dumbbell ebunzima obuziikhilogram ezintathu kuba umzimba wam wawusebenzise isihlunu sawo njengamafutha. Emva kokusebenza kuyo, ndaqalisa ukuba nezihlunu kwindawo endandilusu namathambo. Kwiinyanga ezisixhenxe, ndenyuka ngeekhilogram ezingama-30, yaye ukudandatheka kwam kwaqalisa ukwenyuka.

Ndahlala ndisempilweni kangangeminyaka emibini de ndaba neengxaki zokulawula inzala. Ndenyuka ngeekhilogram ezingama-25 ndaza ndaphathwa kukutshintshatshintsha kweemvakalelo. Ngokukhawuleza ugqirha wam wandisusa kwii-hormone, kwaye sahlola ezinye iindlela zokulawula ukuzalwa. Ngonyaka olandelayo, ndatya ukutya okusempilweni kwaye ndongeza i-Cardio engaphezulu kwesiqhelo ndade ndafika kwi-120 yeepawundi. Ngoku sendihambile macala omabini obunzima, ndiye ndafunda ukubaluleka kokuzenza zombini ngokumodareyitha: ukuzilolonga kunye nokutya.

Ishedyuli yomsebenzi

Umyalelo we-Aerobics: imizuzu engama-60 / amaxesha ama-5 ngeveki

Ukuhamba okanye ukukhwela ibhayisekile: imizuzu engama-20/3 amaxesha ngeveki

Uqeqesho lobunzima: imizuzu engama-30 / amaxesha amathathu ngeveki

Ukolula: imizuzu eyi-15/5 ngamaxesha eveki

Iingcebiso zoLondolozo

1. Impilo kunye nolonwabo kubaluleke kakhulu kunokubhitya okanye inani esikalini

2. Konke ukutya kunokuba yinxalenye yokutya okunempilo. Ukumodareyitha kunye nokwahluka zizitshixo.

3. Gcina ijenali yokutya ukuze wazi ukuba ungakanani (okanye awutyi).

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