Iingcebiso ezi-5 zokuPhulukana ekugqibeleni neePonti ezi-5 zokugqibela

Umxholo

• Ingcebiso # 1 yendlela yokulahla iiponti ezintlanu: Phakamisa amatye
• Ingcebiso # 2 yendlela yokulahla iiponti ezintlanu: Gcina iJenali yokutya (kunye neNqaku leSiselo)
• Ingcebiso # 3 yendlela yokulahla iiponti ezintlanu: Yenza i-HIIT encinci
• Ingcebiso # 4 yendlela yokulahla iiponti ezintlanu: Musa ukusiyeka isidlo sakho sasemva kokuzilolonga
• Ingcebiso #5 yendlela yokuLahla iiponti ezi-5: Yenza ulale i-Prio
• Kodwa ngaba kunjalo Ngokwenene Kufanelekile ukuba uchaze ukuba ungalahla njani iiponti ezintlanu?
• Uphengululo lwe

Nabani na onenjongo yokulahlekelwa ubunzima bexesha elide uyazi indlela emangalisa ngayo ukubona umsebenzi wakho onzima ubonakaliswe kwisikali - kwaye kuphazamiseka kangakanani xa loo nombolo ibambelela nje ngeekhilogram ezimbalwa ukusuka kubunzima obujoliswe kuyo. Ngamanye amaxesha, ukucinga ukuba ungaphulukana njani neekhilogram ezi-5 uziva unzima ngakumbi kune-50.

Xa uqala ukushiya i-15, i-20, okanye i-30-plus-pounds, indlela yokuphila iguquka njengokutshintsha i-caffeine yokulungisa i-caffeine kunye ne-calorie ephantsi okanye ukunyusa inyathelo lakho lemihla ngemihla ukusuka kwi-1,500 ukuya kwi-10,000 ephakanyisiweyo) unako kukunceda ufezekise iinjongo zakho.

Ngelishwa, okukhona usondela kubunzima obujolise kubo, kokukhona kuya kufuneka uthathele ingqalelo kwiinguqu ezincinci, ezineenkcukacha, kwaye kunzima ukugcina ezo ziphumo zokuphulukana nobunzima zisiza, utshilo u-Albert Matheny, MS, RD, CSCS, co- umseki weLebhu yamandla eSoHo kunye nomcebisi weProMix Nutrition. Oko kuthetha ukuba iingcebiso ozibonayo kwi-intanethi ngendlela yokulahla iiponti ezi-5 ngokukhawuleza zisenokungasebenzi i-IRL kwaye, ngokuxhomekeke kumaqhinga kwaye "ukukhawuleza" kuthetha ntoni kuwe, kunokuba mpilweni, nako. "Umzimba wakho unoluhlu olusetiyo [ubunzima] obufuna ukusebenza kulo, kwaye njengoko usiya ukhula, umzimba wakho uyancipha ukunciphisa ubunzima obongezelelweyo," uyongezelela. (BTW, nantsi indlela yokuxelela xa umzimba wakho ufikelele kubunzima bawo.)

Ungasathethi ke, xa ulahlekelwe isisindo, isantya sakho se-basal metabolic, okanye inani leekhalori ezitshiswa ngumzimba wakho xa uphumle, liya kuncipha. Ngamanye amagama, "wena" okhaphukhaphu uya kufuna iikhalori ezimbalwa ngosuku ukwenza imisebenzi esisiseko (njengokuphefumla) kunaleyo wawuyenza xa wawusinda, utshilo uMichael Rebold, Ph.D., CSCS, usihlalo wesebe wenkqubo yokudibanisa Unjingalwazi oncedisayo wokudibanisa isayensi kwiKholeji yaseHiram eOhio.

Njengoko ufumana ulungelelwano, imisebenzi yakudala eyake yatshisa izixa eziphambeneyo zeekhalori ngesiquphe aziboneleli ngebuck yakho efanayo. Umzekelo, ukuba ukuhamba imayile akusekho mngeni njengoko kwakunjalo ngaphambili, kufuneka usebenze nzima okanye ixesha elide ukuze uvune ukutshiswa kwekhalori efanayo, utshilo uMatheny. (Nantsi eyona ndlela yokuzilolonga ukoyisa i-plateau yokuncipha kobunzima, ngokwesayensi.)

Konke oku kunokuvakala kutyhafisa njengoko ugqiba ukuba ungaphulukana njani neekhilogram ezi-5, kodwa khumbula: Sele wenze umsebenzi omninzi ukwenza injongo yakho yokunciphisa ubunzima ibe yinyani. Ukuvala loo msantsa, yonke into oyidingayo yenye yezi zincinci, izicwangciso ezivunyiweyo yingcaphephe ngendlela yokuphulukana neekhilogram ezi-5 ngendlela esempilweni. (Kwaye khumbula, isikali asiyonto yonke. Jonga olu loyiso lungenamlinganiselo onokulusebenzisa ukulinganisa impumelelo endaweni yoko.)

Ingcebiso # 1 yendlela yokulahla iiponti ezintlanu: Phakamisa amatye

ICardio ilungile; isenokuba ide yakunceda ukuba ufike kude kangaka kuhambo lwakho lokunciphisa ubunzima. (Siyavuyisana!) Kodwa ukuba uqhubeka nokudlula kwindawo yokubeka ubunzima endaweni yokunyathela okanye i-elliptical, uyakuphulukana nezibonelelo zokulahleka kobunzima obahlukeneyo onokuzifumana kuphela ekuphakamiseni isinyithi.

"Uqeqesho lwamandla lwakha imisipha ebhityileyo, eya kuzisa imetabolism yakho," utshilo uMatheny.

Ngokungafaniyo namanqatha, izihlunu zizicubu ezisebenzayo. Oku kuthetha ukuba, iponti-nganye-iphawundi, izihlunu zitshisa ngaphezulu kweekhalori ekuphumleni kunamafutha (malunga neekhilori ezisixhenxe ukuya kwezili-10 ngepawundi yemisipha yemisipha ngosuku, xa kuthelekiswa neekhalori ezimbini ukuya kwezintathu ngeponti yamafutha ngosuku, utsho uRebold). Pakisha izihlunu ezingaphezulu kwisakhelo sakho, kwaye uya kutyhutyha iikhalori ezingakumbi xa uphumle.

Gcina nje engqondweni: Ukongeza izihlunu akuyi kukuguqula ube ngumatshini wokutsha kweekhalori, kwaye ayisosicwangciso-nkqubo sendlela yokulahla iiponti ezintlanu "ngokukhawuleza," ungacingi ukuba ii-biceps zakho ezikhulayo ziya kukunceda ukuba ufike kwinjongo yakho yezempilo ngokuthi kule veki izayo okanye yanele ukuzikhusela ekufumaneni ubunzima ekutyeni okungalunganga. Nangona kunjalo, xa uzama ukucotha nangokuzinzileyo isikali nje kancinci ngakumbi, ukuba nesihlunu esongezelelweyo singenza umahluko. Kwaye ukuba inani kwisikali alikahli, ungalahli ithemba. Ukunciphisa iiseli ezinamafutha kunye nokwenza iiseli zemisipha kunokubangela ukuba ubunzima bakho buhlale bunjalo-, kule meko, kuyinto elungileyo! (Idibeneyo: Iindlela ezingama-30 zokutshisa ii-Calori ezingama-100 + Ngaphandle kokuzama)

Yenza oku: Ingcebiso yokuqala kaMatheny yendlela yokuphulukana neepawundi ezi-5 kuqeqesho lwamandla ubuncinci kathathu ngeveki naphi na phakathi kwemizuzu engama-20 ukuya kwengama-60. Gxila kwimithambo yeekhompawundi ezinje nge squats, deadlifts, push-ups, pull-ups, kunye neempumlo, njengoko ezi zihamba zifuna amaqela emisipha amaninzi ngokutshisa ikhalori. Gxininisa ekukhuleni kwezihlunu (ekwabizwa ngokuba yi-muscle hypertrophy) ngokunamathela kwiiseti ze-6 ukuya kwi-12 reps kunye nobunzima obuphakathi, njengoko kucetyiswa yi-American College of Sports Medicine. (Zama olu qeqesho lokuzilolonga kwabaqalayo ukuba ufuna icebo lokuzilolonga.)

Ingcebiso # 2 yendlela yokulahla iiponti ezintlanu: Gcina iJenali yokutya (kunye neNqaku leSiselo)

Ukuba awuqinisekanga ukuba ulahlekelwa njani ziiponti ezi-5 ezingenakuze zitshintshe, zama ukuloga ukutya kwakho iintsuku ezimbalwa; into oyifumanisayo inokukumangalisa.

"Uninzi lwabantu abaqondi ukuba kukho i-nibble apha, ukuxubha apho kunokudibanisa ngokwenene," utshilo uKeri Gans, uR.D.N., ongumnini weKeri Gans Nutrition kunye Ubume ilungu lebhodi yabacebisi. (Idibeneyo: Iyintoni intsilelo yeKhalori, kwaye ngaba ikhuselekile?)

Umzekelo, unokucinga ukuba utya iiamangile ezimbalwa apha naphaya imini yonke. Kodwa xa sele uqalisile ukubhala phantsi ukutya kwakho, unokuqonda ukuba ngokwenene ubamba inqwaba yesandla ngalo lonke ixesha udlula esityeni. Endaweni yokutya i-ounce enye enengqondo esebenza (malunga neekhalori ezili-160), utya amanye amabini okanye amathathu eekhalori ezifihliweyo ngosuku. (Eli qhinga lincinci liya kukubonisa ukuba kutheni unganciphisi ubunzima.)

Landa umkhondo wecocktails zakho: Vestal, eNew York. Akunjalo kuphela ezo ziselo zongeza, kodwa zinokwandisa isibalo sakho sekhalori zokupheka. "Utywala bunciphisa inhibitions yakho, ngoko ke umyalelo weefries zaseFransi okanye i-burger ayibonakali ingenampilo njengoko iqhelekile."

Zininzi izinto zokulandela umkhondo wokutya ngaphandle (kubandakanya zonke ezi nkqubo zokuphulukana nobunzima), kodwa iGans iyacebisa abathengi ukuba baye kwisikolo esidala kwaye babhale ukutya kwabo ngepeni kunye nephepha. Unika izizathu ezimbalwa zokuya kubuchwephesha obuphantsi:

1. Ukulandela umkhondo kokutya kukwabala iikhalori. Eli nqanaba leenkcukacha linokuba luncedo kwabanye abantu, kodwa iiGans zikhetha ukuba abathengi bayo bazi ngobungakanani beesahlulo esempilweni, ngokuchaseneyo ngqo nexabiso lekhalori, njengoko befunda indlela yokulahla iiponti ezintlanu. (Jonga le infographic ukuze ubone ubukhulu besahlulo esifanelekileyo sokutya okuthandwayo.)
2. Ukubhala phantsi ukutya kwakho ngesandla kukunika ithuba lokuqaphela ezinye izinto, kuquka isimo sengqondo, imeko-bume neemvakalelo. Umzekelo, ukuba uqaphela ukuba uhlala ukhetha isidlo sasemini esikhawulezileyo ngeentsuku apho uneentlanganiso zoxinzelelo oluphezulu lomsebenzi, ungasebenzisa olu lwazi ukukhawulezisa ukupakisha ukhetho olusempilweni ngezo ntsuku. "Ijenali yokutya inokufana nokudlala umcuphi," utshilo uGans.

Yenza oku: Thatha ipeni kunye nencwadana yokubhalela (okanye ukhuphele usetyenziso ukuba ukhetha njalo) kwaye uqalise ukuloga yonke into oyityayo ngosuku. Qhubeka ude ude ube uhlaziye isikali okanye uqaphele ukuba uyazi ngakumbi imikhwa yakho yokutya, utshilo uGans. Unokufumanisa ukuba kufuneka urekhode kuphela ukutya kwakho iintsuku ezimbalwa ukuze uqaphele iziphumo. Okanye kungathatha iiveki ezimbalwa ukuze ekugqibeleni ubone impembelelo. Kuzo zombini iimeko, sisincomo esivunyiweyo sokutya malunga nendlela yokulahla iipawundi ezi-5 ezifanelekileyo zokuvavanywa. (Idibeneyo: I- # 1 Into yokuGcina engqondweni ngaphambi kokubeka iinjongo zokulahlekelwa kwesisindo)

Ingcebiso # 3 yendlela yokulahla iiponti ezintlanu: Yenza i-HIIT encinci

Isenokuvakala iphikisana, kodwa ukuba uyasokola ukukhomba indlela yokulahla iiponti ezi-5 (kwaye uzigcine zingekho), impendulo inokuba kukwenza okuncinci, hayi ngaphezulu - ngakumbi xa kufikwa kuqeqesho lwekhefu lokuqina (HIIT).

Ewe, i-HIIT ibonelela ngezibonelelo zokuphulukana nobunzima: Inye Ijenali yeHlabathi yokutyeba Uphononongo lubonisa abasetyhini abenze iiseshoni zemizuzu engama-20 ze-HIIT ezilahlekileyo kangange-7.3 yeepawundi ngokuphela kweeveki ezili-15, ngelixa abasetyhini abenze imizuzu engama-40 yokuzilolonga ngokuzinzileyo-kurhulumente bafumana okuninzi kangangeepawundi ezi-2.7 ngaxeshanye.

Kodwa ngokukaMatheny, ayisiyonto ingaqhelekanga ukuba abantu abazilolonga ukuleqa injongo yokwehla kobunzima ukuze bavuye kakhulu. Kwaye xa ugqibile, i-HIIT inokubangela iziphumo ebezingalindelekanga, kubandakanya ukukhathazeka okugqithisileyo kunye nokudinwa, ukungalali kakuhle, kunye nokungabikho kwenkuthazo- akukho nanye enokukunceda uphulukane neeponti ezi-5 zokugqibela. Ukongeza, i-HIIT iphakamisa amanqanaba e-cortisol emzimbeni wakho (ekwabizwa ngokuba yi "hormone yoxinzelelo"), utshilo uMatheny. Ngokuhamba kwexesha, amanqanaba e-cortisol aphezulu anokunyusa amanqanaba eswekile yegazi kwaye akhuthaze umzimba wakho ukuba ubambelele kwiivenkile zamafutha ozama ukuzisusa. (Idibeneyo: Iindlela ezili-10 ezingaqhelekanga Umzimba wakho uhlangabezana noxinzelelo)

Yenza oku: Ukuba uqaphela ukuba uhlala ukhathazekile, udiniwe, usokola ukulala, kunye / okanye uyoyika ukuzilolonga kwakho, tshintsha ubuncinci iseshoni enye ye-HIIT yakho ngokuhamba ixesha elide okanye ijog (ubuncinci imizuzu engama-45). Kwinqanaba le-1 ukuya kwi-10, apho u-1 engahambelaniyo nomzamo kwaye i-10 ibhekisa kwisantya sokubaleka, jolisa kwinqanaba lokuzama u-6. "Kuya kufuneka ukwazi ukuncokola nomntu ngaphandle kokuphefumla," utsho Matheny. (PS Ngaba kufuneka utshintshe uQeqesho lwe-HIIT lokuSebenza kwe-LISS?)

Ingcebiso # 4 yendlela yokulahla iiponti ezintlanu: Musa ukusiyeka isidlo sakho sasemva kokuzilolonga

Ukuba awufaki i-refuel, unokutshabalalisa iinzame zakho zokunciphisa ubunzima ekuhambeni kwexesha, uncede loo nto yokugqibela yobunzima ibambelele okwethutyana.

Kuyavunywa, usenokungaziva ulambile ngokukhawuleza emva kokuzivocavoca. Iiseshoni zokuzilolonga (ezenziweyo ngaphezulu okanye ngaphezulu kweepesenti ezingama-75 zenqanaba lentliziyo yakho) okanye ukusebenza ixesha elide (okwenziwe kangangemizuzu engama-90 okanye nangaphezulu) kunokuthintela umdla wokutya ukuya kuthi ga kwimizuzu engama-90 emva kokuba ugqibe uqeqesho, ngokutsho kwesifundo esincinci somqhubi Ijenali ye-Endocrinology.

Oko kwathethi, ukutya emva kokusebenza kwakho kubaluleke kakhulu, kwaye inokuba sesona sizathu sokuba ungafumani indlela yokulahla iipawundi ezi-5.

UMatheny uthi: “Xa usitya, umzimba wakho uyazilungisa. Ngokukodwa, ukutya ukutya okune-protein okubandakanya isixa esincinci se-carbs kuya kukubonelela ngezakha mzimba ezifunekayo ukulungisa izihlunu zakho kunye nokuzalisa iivenkile ze-glycogen, uhlobo lokugcina lweecarbohydrate. Ukuba ukhangela kwi-snack yakho yokubuyisela kwimeko yesiqhelo, umzimba wakho awuzukulungisa okanye wongeze izihlunu eziqinileyo, kwaye ukuzilolonga kwakho okulandelayo ngekhe kusebenze, utshilo uMatheny. (Zama enye ye-14 enempilo yoqeqesho lwasemva kweswekile abaqeqeshi abafungayo.)

Yenza oku: Kwi-snack yakho yasemva kokusebenza, dubula i-20 ukuya kwi-25 grams yeprotheni kunye neekhalori ezingaphantsi kwama-250. Kwaye ukuba umthambo wakho uhlala ngaphantsi kwemizuzu engama-30, nciphisa i-carbs ukuya ngaphantsi kwe-10 grams. Ukuzivocavoca okuhlala iyure okanye ngaphezulu, gcina i-carbs ngaphantsi kwe-25 grams. Iindlela ezimbalwa onokukhetha kuzo zibandakanya ikomityi enye yeyogathi yamaGrike okanye isilayi setoast enamaqanda. Kwakhona, ayisiyiyo incam yendlela yokulahla iiponti ezi-5 ngokukhawuleza, kodwa endaweni yoko ungakwenza njani ngokuhamba kwexesha ngendlela esempilweni, ke sukulindela ukubetha usukelo lwakho lobunzima ubusuku bonke. izimvo ezimnandi.)

Ingcebiso #5 yendlela yokuLahla iiponti ezi-5: Yenza ulale i-Prio

Ukuskima rhoqo kwiliso elivaliweyo kwenza okungaphezulu kunokukuguqula ube sisikhalazo seBanga-A; Ingcolisa kakhulu iihomoni zakho ngokubangela amanqanaba e-ghrelin ("ihomoni yakho yendlala") ukuba ibe yi-spike, kunye namanqanaba e-leptin ("ihomoni yakho yesatiety") ukuba iditshwe, enokwenza ukuphulukana nezo pounds ezi-5 zokugqibela ngokusondeleyo kungenzeki.

"Abantu abangalali ngokwaneleyo banobawela ukutyeba kunye neelekese, banesifo esincinci kunye nokunyusa ukunganyangeki kwe-insulin, kunye nokutya iikhalori ezininzi kuba bachitha ixesha elingakumbi bevukile," utshilo uJonathan Valdez, umnini weGenki Nutrition , Umlawuli wezokutya weGuild Magazine, kunye nommeli weendaba kwiNew York State Academy yeZondlo kunye neDietetics.

Umzekelo, abantu abalala kuphela iiyure ezine ngobusuku obunye ubusuku obuhlanu badla iikhalori ezingama-300 ngaphezulu ngemini kunabathathi-nxaxheba abalala iiyure ezisithoba ebusuku ngexesha elinye, ngokokufunda okuncinci Ijenali yaseMelika yoNyango lweKlinikhi. Okubi ngakumbi kukuba, uninzi lwezo khalori zongezwayo zivela kwimithombo yamafutha agcweleyo, uhlobo oluphakamisa i-LDL ("embi") ye-cholesterol kwaye inokunyusa umngcipheko wesifo sentliziyo, kwiThala leLizwe lezeMpilo laseMelika. (Fumanisa ukuba ungatya njani i-zzzs ezingcono.)

Yenza oku: Injongo yokulala iiyure ezisixhenxe ukuya kwezilithoba ngobusuku, njengoko kucetyisiwe yiNational Sleep Foundation. Ukwenza ukuhamba kube lula, yenza isiko lokuphumla ngexesha lokulala elingabandakanyi i-imeyile kunye nombane. Ukulandela inkqubo yobusuku kuya kunceda ukuthumela umyalezo kwingqondo yakho ukuba lixesha lokuba umzimba wakho usebenze phantsi.

Kodwa ngaba kunjalo Ngokwenene Kufanelekile ukuba uchaze ukuba ungalahla njani iiponti ezintlanu?

Ukuba ukhe wazama yonke into kolu luhlu lweengcebiso zokulahleka kweepawundi ezi-5 kwaye awukwazanga ukunkqonkqoza ezo zimbalwa zokugqibela ze-LB, cinga ukuba ngaba uleqa inani elingelolokwenyani. Ekupheleni kosuku, amanani abaluleke kakhulu ukuba uwathathele ingqalelo uxinzelelo lwegazi, icholesterol, kunye namanqanaba eswekile yegazi. Logama nje ezo zikumanqanaba asempilweni, akukho sizathu sokuxinezeleka ngaphezu kwezinye iipounds ezi-5, ngakumbi ukuba utya impilo, utshilo uGans.Ungayichazanga eyokuba, ukuba ukongeze amandla kuqeqesho lwakho, yonke le misipha isandula ukubangela ukuba ubunzima bakho buhlale bunjalo- okanye benyuke. (Idibeneyo: Kutheni ukulahlekelwa isisindo akuyi kukukwenza ube nolonwabo)

Kwaye ukuba isisombululo sakho sendlela yokulahlekelwa ngeekhilogram ezi-5 sithetha ukusika amaqela okutya apheleleyo kunye nokulandelela ngokugqithiseleyo yonke ikhalori, kusenokuba lixesha lokuzoba umgca. Emva kwayo yonke loo nto, ubomi bufutshane kakhulu ukuba ungayonwabeli i-fry yesiFrentshi, utshilo uGans.

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