Isikhokelo sakho esipheleleyo kwi-Bulking

Umxholo

• Yintoni i-Bulking?
• Indlela iBulking isebenza ngayo
• Kuthatha ixesha elingakanani ukuya kubuninzi?
• Wazi njani ukuba kuya kufuneka uzame ukubhukuqa?
• Ingaba ikhangeleka njani i-Bulking Diet?
• Izibonelelo
• Ngaba kufuneka ubonane nesondlo xa usondeza i-Bulking?
• Ingaba ijongeka njani iBulking Workout Routine?
• Ukulandelela inkqubela phambili ngelixa u-Bulking
• Kwenzeka ntoni emva kokuba ugqibile ukuBhalisa?
• Uphengululo lwe

Uluvo loluntu lokuba ii-dumbbells kunye noomatshini bokuqeqesha amandla kufuneka zigcinelwe kuphela ii-gym bros kunye nezinto ezibakhuthazayo zifile kwaye zingcwatyelwe njengentsomi yokuba iintsuku zokuphumla zibuthathaka. Kodwa nangona igumbi lobunzima liye laba yindawo yokubila kubo bonke, ingcamango yokunyuka kunye nokuba yi-AF ye-muscular isacingwa njengento yokuqhelanisa i-wannabe Arnolds kunye nabakhi bomzimba be-bikini.

Enyanisweni, i-bulking inokuba sisicwangciso esiluncedo kuhambo lwakho lokuzilolonga, nokuba ungumntu oqalayo ukwenza umthambo okanye ubetheke eludongeni ngeePRs zakho. Nantsi into omele uyazi malunga nokugqithisa, kubandakanywa nendlela yokunyusa indlela enempilo, kunye neengcebiso zokutya kunye neengcebiso zokuzilolonga eziza kukunceda wenze inzuzo enkulu kwisebe lemisipha.

Yintoni i-Bulking?

Ukubeka nje, ukubhukuqa kubandakanya ukonyusa ubunzima bomzimba kunye nobunzima bemisipha ngokwandisa ukutya kweekhalori kunye nokwenza uqeqesho lwamandla rhoqo kwisithuba sexesha elithile, utshilo uRyan Andrews, i-RD, i-C.S.C.S.

Izizathu zokuba umntu afune ukunyusa i-bulk up iyahluka, kodwa kuqhelekile ukuba athathe umkhuba ukufikelela kubunzima obuthile bezemidlalo, ezifana ne-CrossFit, i-weightlifting, okanye i-bodybuilding, okanye-kwimeko abanye abafazi-ukwakha ixhoba, utsho uJaclyn Sklaver, CNS, CDN, LDN, umseki weAthleats Nutrition. "Ukuba ufuna ukwakha impundu, kuzakufuneka utye-kufuneka ukondle," utshilo. "Kwaye impundu ayiveli nje ngokwenza uqeqesho oluqinileyo."

Indlela iBulking isebenza ngayo

Ukuqonda indlela yokwenza izinto ngobuninzi kufuna ukuqonda isayensi yokukhula kwemisipha. Ukukhula kwezihlunu ngumsebenzi onzima emzimbeni wakho, kwaye iikhalori zibonelela ngamandla ayimfuneko ukwenza inkqubo yenzeke. Ukwenza izihlunu, kufuneka ubekwimo ye-anabolic, okuthetha ukuba umzimba unamafutha ngokwaneleyo namandla okwakha nokulungisa izicwili, kubandakanya izihlunu. Xa ungekho kwintsalela yekhalori, ubeka umngcipheko wokungena kwimeko ye-catabolic (xa umzimba wakho wophula amanqatha kunye nemisipha) kunye ne-gluconeogenesis (xa umzimba wakho usebenzisa imithombo ye-non-carbohydrate, njengeprotein evela kwimisipha yakho, Uyacacisa uSklaver. "Okukhona usidla iikhalori, kokukhona uya kuba nepetroli eninzi kwaye unamathuba amancinci okuba yintsholongwane," utshilo.

Ngaphezu koko, xa ukwi-caloric deficit (ukutya iikhalori ezimbalwa kunokuba utshisa), unokubeka uxinzelelo emzimbeni, olunokubangela ukuba umzimba uvelise i-cortisol-ihomoni ye-catabolic ehlisa i-testosterone kwaye ingaba ngunobangela ukonakala kweprotein yemisipha, yongeza iSklaver. Xa usebenzisa iikhalori ezingaphezulu, usebenzisa nezinye izakhamzimba ezidlala indima ebalulekileyo kwinkqubo yokwakha izihlunu, utshilo u-Andrews. (Nangona kunjalo ngu kunokwenzeka ukuba ukhule izihlunu ngaphandle kokuba kwi-caloric surplus, u-Sklaver uphawula ukuba ngokuqhelekileyo kwenzeka kuphela kubaphakamisi be-novice kuba i-stimulus yokuphakamisa intsha emzimbeni wabo kwaye iya kukhokelela kwisantya esicothayo sokukhula kwezihlunu.)

Ukuze ujike ezo khalori zongezelelekileyo kubunzima bemisipha obuhlala buhleli, kufuneka ube uqeqesho lwamandla. I-FYI, xa uqeqesha amandla, wenza umonakalo kwimisipha yakho; ngenxa yoko, umzimba wakho uqala ukulungiswa kunye nenkqubo yokukhula kwemisipha eyaziwa ngokuba yi-muscle-protein synthesis, utsho uSkalver. Ngethuba le nkqubo ye-metabolic, i-hormone testosterone kunye ne-insulin-efana nokukhula kwe-1 (IGF-1, ihomoni ekhuthaza ukukhula kwethambo kunye nezicubu kunye nophuhliso) xelela iiseli zesathelayithi (izandulela kwiiseli ze-skeletal muscle) ukuya kwi-muscle eyonakalisiweyo kwaye qala ukuyakha kwakhona ngeprotheni. "Ngaphandle koqeqesho lwamandla, uyakufumana kunzima ukwakha okanye ukugcina ubunzima bemisipha," utshilo. (FYI, wena unako Yakha izihlunu ngokuzivocavoca umzimba, nayo, ithatha nje umsebenzi omninzi kunye noqeqesho ngononophelo.)

Kuthatha ixesha elingakanani ukuya kubuninzi?

Kanye njengezizathu zokubhabha, ixesha elininzi lihlala lixhomekeke emntwini. Ukuba ngaphambi kwalo mzamo, awuzange unyathele kwigumbi lobunzima kwaye uqhelile ukutya ukutya okuphakathi komzimba wakho, unokubona iziphumo ngokukhawuleza kunenkqubo ngenxa yokuba olu tshintsho luyinto entsha emzimbeni wakho, uyachaza uAndrews. "Ukwazisa uqeqesho lokomelela kunye nokutya ukutya okunesondlo kunye nekhalori eninzi, umzimba ungaqala nje ukucofa, kwaye uye utyebe kancinci kancinci kunomntu obeziqeqesha nzima ixesha elide kwaye umzimba wakhe sele wenze uninzi lohlengahlengiso,” utshilo.

Ngokubanzi, nangona kunjalo, ixesha lobuninzi lihlala lihlala malunga neenyanga ezintathu, ezikuvumela ukuba utyebe ngokuthe ngcembe (kubandakanya ubunzima bemisipha) * kwaye * unyuke ubunzima kwindawo yokuzivocavoca, utshilo uSklaver. Enyanisweni, uphando olupapashwe kwi Ijenali yeHlabathi yeNzululwazi yokuSebenza ibonakalise ukuba ukwenza iiseshoni zoqeqesho lomzimba ogcweleyo ngeveki kangangeeveki ezisibhozo kukhokelele ekunyuseni i-2 lb yobunzima obucekeceke, ukonyuka kwepesenti ye-11 yamandla okucinezela isifuba, kunye neepesenti ezingama-21 ukwanda kwamandla e-squat.Kungenxa yoko le nto kubalulekile ukuba utye kwaye uziqeqeshe ngokungaguquguqukiyo ukuze ufumane izihlunu ezibonakalayo kwaye usebenze ngendlela yakho ukuya kubunzima obukhulu, uyacacisa.

Wazi njani ukuba kuya kufuneka uzame ukubhukuqa?

Ukuthengisa ngobuninzi akusiyo wonke umntu. Ngaphambi kokuba unyuse iikhalori zakho kwaye ube kwindawo yokuzivocavoca imihla ngemihla, kufuneka ube nemikhwa esisiseko endaweni. Ukuba ukutya kwakho akuhambelani kakhulu kwaye uphila ngokutya okukhawulezileyo okanye okucutshungulwayo-hayi iprotein esemgangathweni, ifayibha, kunye neziqhamo kunye nemifuno eyahlukeneyo-cinga ngokusebenzela ukwenza le mikhwa isempilweni kuqala, utshilo u-Andrews.

"I-bulking ihluke kancinane, kwaye kufuneka uhambe ngokuchasene nezinye iimpawu zomzimba wakho ngamanye amaxesha apho utya khona, njengokuqhubeka nokutya xa uziva unelisekile," kusho u-Andrews. Ke ukuba umntu akakho kwimeko entle, elungeleleneyo, kunokukhokelela ekunyukeni nasekuhlahleni nasekutyeni okungalawulekiyo.

Kwaye ukuba unembali yokutya okungahambi kakuhle okanye utyekele kuyo, u-Andrews ucebisa kakhulu ukuba usebenze nengcali yezempilo oyithembileyo ukuze uqiniseke ukuba unesixa esikhulu ngokukhuselekileyo kwaye ngaphandle kobundlongondlongo, utshintsho lobunzima ngesiquphe.

Ingaba ikhangeleka njani i-Bulking Diet?

Isinyathelo sokuqala kwindlela yokwenza ubuninzi kubandakanya ukujonga isondlo sakho. Ukuze wenze # iinzuzo ezinkulu, kufuneka ube kwi-surplus ye-caloric, oku kuthetha ukuba usebenzisa iikhalori ezingaphezulu kunokuba uchitha imihla ngemihla. Kwaye ukuqinisekisa ukuba amandla ongezelelweyo aguqulwa abe yi-muscle, kufuneka unamathele kwinkqubo yoqeqesho lwamandla, uchaza uSklaver (kodwa ngakumbi kwi-bulking workouts in a bit). Kwabasetyhini, oko kuthetha ukutya okungaphezulu kwama-250 ukuya kuma-500 eekhalori ezongezelelweyo yonke imihla kwixesha lokugcwala, kodwa konke kuxhomekeke kwimetabolism yakho. “Abanye abantu basetyhini banokutya ii-calories ezingama-2 800 ngosuku, yaye ezinye zitya izi-2,200 nje kuphela. Konke kuxhomekeke, kodwa ngokuqinisekileyo kufuneka ube kwintsalela,” utshilo. (Ukufumanisa inkcitho yakho yemihla ngemihla yamandla-i-TDEE, okanye inani leekhalori ozitshisayo yonke imihla ngokusekwe kubude bakho, ubunzima, ubudala, kunye nenqanaba lomsebenzi-ngaphambi kokuba uqale ukubetha, zama ikhaltyhuleyitha ekwi-intanethi.)

Ukubetha ezi njongo zintsha zekhalori, u-Andrews ucebisa ukuba uqale ngotshintsho olucothayo, olulula kunokuba ugqithise ukutya kwakho. UAndrews ucacisa esithi: "Uninzi lwabantu ludla ngokwenza ngcono kancinci xa befuna nje ukukhathazeka ngento enye ngokuchasene nemini yabo yonke kunye nobomi babo bonke obahlukileyo ngoku." Inyathelo lokuqala: Ukutya ude uhluthe kwisidlo ngasinye. Ukuba ugqibile ukutya kwakho kodwa ucinga ukuba ungatya kancinci kancinci, yiya khona. Abanye abantu, banokwanela ukuqala ukubhukuqa, utshilo.

Ukuba ayenzi iqhinga, nangona kunjalo, qala ukongeza enye ekukhonzeni isidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, okanye ukutya okulula. Ukuba neetapile ezimnandi kwisidlo sangokuhlwa? Beka enye kwisitya sakho. Ngaba ubambe iprotein emva kokuzilolonga? Sela ii-ounces ezine ngaphezulu. Emva koko, ulinganise inkqubela yakho kwaye wenze isigqibo sokuba ngaba ufuna ukuthatha indlela engqongqo ngakumbi, utsho.

Ukuba ukuhamba nokuhamba ayisiyo i-jam yakho, ungathatha indlela ethe kratya yokwenza ukubamba ngokugcina umkhondo weekhalori kunye nee-macros zakho. Landela iifomula ezilula zeSklaver (okanye ikhalityhuleyitha ekwi-Intanethi enje ngale okanye le) ukuze ufunde iimfuno zakho zesondlo ngelixa ubamba:

• IiCalories: Ubunzima bomzimba ngeelbs x 14 okanye 15
• Iprotheyini (g): Ubunzima bomzimba kwiilbs x 1
• IiCarbohydrate (g): Ubunzima bomzimba kwii-lbs x 1.5-2.0
• Amafutha (g): Iikhalori ezishiyekileyo

Kodwa ukuzifaka kwiikhalori ezininzi kunokuziva ngathi ngumsebenzi (ungasathethi ke, kunokuziva kungathandeki kuwe). Yingakho bobabini uSklaver kunye no-Andrews bacebisa ukuba badle amafutha anempilo, njengamantongomane, i-coconut cream, ibhotela etyiswe ngotshani, kunye ne-avocados kuba amafutha aneekhalori eziphindwe kabini ngegram nganye njengeprotheni kunye ne-carbs. Noguqulelo: Uya kupakisha kwiikhalori ezingaphezulu ngokutya okuncinci okugcwalisa isisu sakho.

"Ukuba umntu utya isaladi eluhlaza engacacanga nenqwaba yemifuno ekrwada eyahlukileyo, oko kukutya okuninzi kwaye banokuziva begcwele, kodwa ibonelela ngeekhalori kunye neeprotein ngokubanzi," utshilo u-Andrews. "Thelekisa loo nto kwisitya somxube wendlela ogcwele amandongomane kunye neziqhamo ezomileyo-into ene-calorie-dense kunye ne-protein-dense-ekunokuba lula ukuyitya kwabanye abantu." (Gxila koku okunye ukutya okunempilo kodwa okunekhalori ephezulu.)

Kwicala le-flip, ayisiyonto yasimahla-konke ukutya konke ukutya okucutshungulweyo kunye nokuqhotsiweyo okufunayo. Usafuna ukulandela imigaqo-siseko yokutya okusempilweni-ukubetha inani leeprotein, ukufumana ubuninzi beemicronutrients, kunye nokuqinisekisa ukuba ufumana ii-acid ezifanelekileyo, utshilo uSklaver. "Awuyi kuba yinto yokulahla inkunkuma yomntu," utsho. “Isifo sentliziyo iseyinto. Ikholesterol iseyinto efanelekileyo ukuba ubetha kakhulu. ” Ke xa ukhetha ukuba ngawaphi amafutha afanelekileyo kwipleyiti yakho, khetha ukusika inyama kunye namafutha asekwe kwizityalo, wongeza uSklaver. (Idibeneyo: Isikhokelo saBasaqalayo kulwakhiwo lomzimba kunye nokutya okunesondlo)

Ngayo yonke le nto yokuxubha, uya kuqaphela utshintsho oluthile kwinkqubo yakho yokwetyisa, kuquka ukuziva ugcwele rhoqo kunye nokuhamba kwamathumbu amaninzi, utsho u-Andrews. Kwaye, uya kuba nexesha elilula lokubetha i-quota yakho yefayibha kunye nokufumana izitshixo eziphambili ekunokwenzeka ukuba wawukade unazo ngaphambili, wongeza uSklaver.

Izibonelelo

Xa uxakeke kakhulu, uSklaver uhlala ecebisa ukuba uthathe isongezelelo seprotheyini ene-25 grams ubuncinane yeprotheyini epheleleyo ngokukhonza, leyo yimali efunekayo ukuze umzimba wakho uqalise ukusebenzisa iprotein yokwakha nokulungisa izihlunu, inkqubo eyaziwa ngokuba yiprotein yemisipha. ukuhlanganiswa (MPS). Ukuba usebenzisa isongezelelo seprotheyini esekwe kwisityalo, uSklaver ucebisa ukongeza nge-leucine, i-amino acid ebalulekileyo ekhahlela i-MPS efumaneka kubungakanani obuphantsi kwimithombo yeprotheyini esekwe kwisityalo kunesekwe kwizilwanyana, ngokutsho kophononongo kwijenali. Izondlo.

Akufanele ulondoloze iprotein yakho yokungcangcazela ngenxa yendlela yakho yokuphuma emva kokusebenza, nokuba. Ngelixa ubhuqa, ufuna ukuba nesixa esaneleyo seprotheyini esasazeke imini yonke, utshilo uSklaver. Ucebisa ukuba ne-whey protein inyikime ngexesha lesidlo sakusasa, ngaphakathi kwemizuzu engama-30 yokugqiba ukuzilolonga, okanye ngaphambi kokulala ukuthintela i-catabolism xa ulele, inkqubo ebalulekileyo yokulungisa umzimba wakho (kunye nokwakha izihlunu) ezifuna iiprotein namandla, utshilo uSklaver.

Kodwa ukuba ulibele ukupakisha umgubo wakho kwaye awukwazi ukwenza i-on-the-go shake, musa ukuzibetha phezu kwayo. "Ndingathanda ukubona umntu esitya ukutya okulinganayo imini yonke, yonke imihla, etyebileyo kwiprotheyini, kunokuba abeke phambili iprotein eshukumayo kwangoko ngaphambi okanye emva kokusebenza," utshilo u-Andrews. Kwaye khumbula: Ukongeza ngeprotheni ayisiyomfuneko, kodwa yindlela elula nekhawulezayo yokusebenzisa indlela yakho ukubetha inani lakho, utshilo u-Andrews. (Jonga: Nantsi iprotheyini eninzi ekufuneka uyitya ngemini)

Isidalwa sinokukunceda uhlangane neenjongo zakho ze-swole, nazo. Isongezelelo sinokunceda abantu ukuba baqeqeshe ngakumbi, ngokunokwenzeka babancede bafumane izihlunu ezingaphezulu, kwaye banokuhambisa amanzi kwiiseli zemisipha, ezinokukhuthaza ukuzuza ubunzima, utshilo u-Andrews. Ukufumana ezo zinto zilungileyo, thatha iigram ezi-3 ze-creatine yonke imihla, utshilo uSklaver.

Ngaba kufuneka ubonane nesondlo xa usondeza i-Bulking?

Impendulo emfutshane nenencasa ngokuqinisekileyo. Nangona unokufumana ulwazi oluninzi malunga nokukhwabanisa kunye nesondlo (hi-apha!) Kwi-intanethi, ingcali iya kukunika izicwangciso zomntu, ezichanekileyo zokutya-nokunye okuninzi. "Baza kukunceda ukwahlula ukutya kwakho, bakubambe uxanduva ngeveki nganye, bathethe nawe malunga nemiceli mngeni onokuba unayo, bakunike iiresiphi ezintsha, kwaye ujolise kubo kuloluya hlobo lwakho lokuzilolonga," utshilo uSklaver. "Abanye abantu bangena nje benze isixa esikhulu kwaye bacinge," Ndizakutya nje nantoni na endifuna ukubeka ubunzima kuyo, kwaye ayisiyiyo le uyenzayo. "

Ingaba ijongeka njani iBulking Workout Routine?

Uxolo, awungekhe nje utye ukutya okuxineneyo kwekhalori kwaye uwele iminwe yakho ukuze ube ngathi uyangxola njengoJessie Graff-kufuneka usebenze kwaye uphakamise ubunzima rhoqo, utshilo uSklaver. Kule meko, i-cardio isebenza ngokuchasene nawe kunye neenjongo zakho ngelixa ubuninzi, njengoko usenza i-cardio-burning cardio, ukutya okungaphezulu kuya kufuneka udle ukuze wenze oko, uyachaza. (Qaphela: I-Cardio isenokungabi yinto efanelekileyo yokwenza i-bulking, kodwa ngu Inxalenye ebalulekileyo yokugcina intliziyo yakho isempilweni.) Ngelixa, ewe, ungakha izihlunu ngokusebenza komzimba kuphela, ayisiyondlela ifanelekileyo yokuhlangabezana neenjongo zakho zokubhabha. "Awuyi kufuna ubuninzi kwaye [kuphela] wenze i-yoga," kusho uSklaver. Emva koko [ezo khalori] zinokuguquka ngokulula zibe ngamanqatha kunokuba zibe buthathaka emzimbeni.”

Iindidi zokuzilolonga oza kuzenza suku ngalunye zixhomekeke kwixesha elinenkululeko yokuchitha impompo yentsimbi. Ukuba unokwenza kuphela iintsuku ezintathu ngeveki kwishedyuli yakho yokuqeqesha, ungcono kakhulu ukwenza umsebenzi ogcweleyo womzimba rhoqo ukubetha imisipha nganye rhoqo-inyathelo elibalulekileyo lokukhulisa imisipha yakho, utsho uSklaver. Ukuba uceba imisebenzi emine okanye ngaphezulu ngeveki, kulungele ngokugqibeleleyo ukuhlula kwaye usebenze imilenze yakho, amahlombe, ingundoqo, umva, njalo njalo ngokwahlukileyo-ukuba nje uqeqesha iqela ngalinye lemisipha ngaphezu kweveki. (Jonga esi sikhokelo sipheleleyo sokuzilolonga kunye nesikhokelo sokwenza isicwangciso sokuzilolonga sokwakha izihlunu.)

Kwaye akukho ndlela ilula yokubona iziphumo ojolise kuzo kunokulandela inkqubo eyenzelwe wena, eyenziwe ngobungcali. U-Sklaver ucebisa ukuba udibane nomqeqeshi onemvelaphi yamandla kunye nemeko okanye asebenzise isayensi-abantu abayiqondayo imigaqo-siseko yesayensi yokufumana kunye nokuqeqesha amandla. "Ukungena nje kwindawo yokuzivocavoca kunye nokuzivocavoca umzimba kuhle kwaye konke, kodwa xa ulandela eso sicwangciso [esivela kwingcali], kulapho ubona umlingo, utshilo.

Umlingo? Izihlunu ezinamandla, ukunyuswa okulula, kunye neePR ezintsha, utsho uSklaver. Ngolu tshintsho kwindawo yokuzivocavoca, unokuzibona ezinye iinguqu emzimbeni. Inani elikwisikali liya kunyuka, kwaye ibhulukhwe yakho inokuba ngqongqo malunga nee-quads zakho okanye amanye amalungu omzimba wakho ukusuka kubunzima bemisipha. Kodwa kwakhona, iziphumo ziyahluka ukusuka komnye umntu ukuya komnye, kwaye ukuba ungumntu ocekeceke ngokwendalo, usenokuba kwicala lokuncipha ekupheleni kwayo, utshilo.

Ukulandelela inkqubela phambili ngelixa u-Bulking

I-Sklaver ayifuni ukuba i-bulkers ijonge kwisikali njengeyona nto iphela kunye nayo yonke inkqubela oyenzileyo, kodwa uyacebisa ukuba uzilinganise kabini ngenyanga ukubona ukuba usendleleni na ukuba uzama ubunzima obuthile. Kodwa ukuya kwakhe kuye kuthatha imilinganiselo: Linganisa isinqe sakho, isifuba, amathanga, amathanga, neengalo ukubeka inani elichanekileyo ekukhuleni kwemisipha yakho. Kwaye ukubona utshintsho lomzimba wakho ngamehlo akho, thabatha iifoto kube kanye okanye kabini ngenyanga. Xa uzijonga ecaleni, uya kuba nomboniso obonakalayo wophuculo olwenzayo, utshilo.

Kwindawo yokuzivocavoca, qiniseka ukuba ubhala phantsi ubunzima obuphakamisa umthambo ngamnye ngalo lonke ixesha uqeqesha ngalo. Oku kuya kukunceda ulandele inkqubela yakho, kwaye okona kubaluleke kakhulu, ikubonise ukuba uphakamisa ubunzima obungaphezulu, wongeza uSklaver. (Idibeneyo: Abasetyhini baBelana ngoNgezelelweyo lwawo loThintelo)

Kwenzeka ntoni emva kokuba ugqibile ukuBhalisa?

Emva kokuba uzibethele iinjongo zakho-nokuba ingaba yimpango enamandla okanye i-Dwayne "Rock" efana ne-Johnson-lixesha lokungena kwisigaba sokugcina. Ukuba uthathe indlela ka-Andrews yokwenza i-bulking kwaye wenze uhlengahlengiso oluncinci kwindlela otya ngayo, thatha nje olo tshintsho kwi-equation, utshilo. Yitya xa ulambile, yima xa uhluthi kwaye ungafaki ukutya okuninzi kwisitya sakho kunokuba ufuna (aka intuitive eating).

Ukuba ujolise kwiikhalori kunye neemacros zakho, uya kufuna ukunciphisa iikhalori kwimali oyifunayo ukugcina ubunzima bakho buzinzile, utshilo uSklaver. Ukuba ufumene iiponti ezili-10, iimfuno zakho zekhalori ziya kwahluka kunakuqala ngaphambi kwesambuku, uyachaza. Okwangoku, ingcali yakho yesondlo okanye umqeqeshi unokukunceda ufumanise ukuba ukutya okutsha kujongeka kanjani kuwe. Unokulindela ukuphulukana nobunzima obufumene xa unciphisa ikhalori yakho, kwaye ukuba usala ubunzima obulinganayo, kunokubakho ingxaki enzulu xa usiya kwi-thyroid, amanqanaba e-cortisol, okanye iihomoni zesini, utshilo uSklaver. (Eyeleleneyo: Indlela yokwazi xa ufikelele kubunzima bakho)

Kodwa ukuba ungumdlali obalaseleyo, imodeli yomzimba, okanye umakhi womzimba, kukho enye into ongayenza emva kokugqiba ukukhwaza: ukusika. Kule nkqubo, uya kunciphisa i-caloric intake nge-15 ukuya kwi-20 ipesenti ye-TDEE yakho, kodwa kuxhomekeke kumntu othile, indlela yabo yokuphila, iinjongo kunye ne-metabolism, uthi uSklaver. Nangona kunjalo, ukusika ngokukhawuleza okanye ngokukhawuleza kubeka umngcipheko wokophuka kwezihlunu kwi-gluconeogenesis, kunye nokunyusa i-cortisol kunye namanqanaba e-testosterone asezantsi, utsho uSklaver. Yinkqubo enobuqhetseba engakhokelela kwiziphumo ezibi, zomzimba nezengqondo, "wongeza u-Andrews.

Kungenxa yoko le nto ecebisa ukuba usike uguquko oluncinci lokuncitshiswa ngoncedo lweengcali kwezempilo okanye isazi sokutya ukuba ufile. Kwaye ukuba awunayo injongo ethile okanye umhla wokugqibela, u-Sklaver ucebisa ukuba uye kwiikhalori zokulondoloza emva kobuninzi ukunciphisa le mingcipheko. Ke njengoko ugqibezela eli nyathelo lokugqibela, ekugqibeleni uya kubona iziphumo ezichaziweyo zeenyanga zakho zomsebenzi onzima-umzimba owomeleleyo kunye nobubi (hayi ukuba ubungengobadass onke amanyathelo endlela).

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