Indlela Yokutsiba Ukuqala Ukunciphisa Ubunzima Iinzame zokuphucula amathuba akho oMpumelelo

Umxholo

• Usuku 1: Ukutya
• Usuku 1: Ukuzilolonga
• ICardio 1
• Isekethe A
• ICardio 2
• Isekethe B
• ICardio 3
• Inkcitho
• Usuku 2: Ukutya
• Usuku 2: Ukuzilolonga
• ICardio 1
• Isekethe A
• ICardio 2
• Isekethe B
• ICardio 3
• Inkcitho
• Gcina inkqubela yakho iqhubeka
• Uluhlu lokuThenga lweentsuku ezi-2
• Uphengululo lwe

Ukuba wakhe wanesiganeko esikweyisayo, usenokuzibuza ukuba "Ngaba kunokwenzeka ukuba wehlise ubunzima kwiiyure ezingama-48?" Impendulo emfutshane nguhayi, akunakwenzeka ukuba ulahlekelwe bubunzima bokwenyani kwiintsuku ezi-2. "Iingcali zincoma izinga elikhuselekileyo lokulahlekelwa iipounds ezimbini ngeveki," utsho UbumeUsekela mhleli, uMary Anderson. "Iponti enye ilingana neekhalori ezingama-3,500, ukuze ulahlekelwe yiponti ngeentsuku ezimbini, kuya kufuneka utye iikhalori ezimbalwa ezingama-2,500"-ukutya okungekho mntu unokuze akuzame.

Nangona kunjalo, kunokwenzeka ukuba uqalise ukuphuhlisa umthambo onempilo kunye nemikhwa yokutya kwiintsuku nje ezimbini, eyona ndlela ilungileyo yokutsiba-ukuqala ukwehla kobunzima. (Idibeneyo: 20 Iingcebiso zokutya ezilula ezenza ukutya okunempilo kube nzima kunzima)

Ukuqala, yenza "isicwangciso sokuhlaselwa," ucebisa uHarley Pasternak, umqeqeshi odumileyo kunye nomyili we-5-Factor Diet. Yenza uluhlu lweevenkile zokuthenga ukuthenga igrub eyaneleyo yokutya okuncinci oku-5 ngosuku. Uyakufuna kwakhona ukucwangcisa xa uza kutya kunye nokusebenza. Phawula yonke into kwikhalenda yakho njengoko ubuya kwenza idinga.

Ngaba ufuna inkuthazo eyongezelelweyo? Thatha izixhobo ezintsha zokuzilolonga. “Izihlangu ezitsha zembaleki zinokukunika olo tyhalo olongezelelekileyo ukuze usebenze,” utshilo uPasternak."Bangasebenza njengesixhobo esiphakathi kwengqondo nomzimba ukonyusa inkuthazo kunye nokuphucula ukusebenza."

Okanye uye kuthenga ezivenkileni (jonga uluhlu lokuthenga emazantsi ephepha) ngezithako oza kuzifuna kwiintsuku ezimbini zokutya. Xa uDawn Jackson Blatner, RD, umbhali we Ukutya okuFlexitarian, ujonga kwivenkile yokutya, inqwelwana yenqwelwana yakhe egcwele imveliso- isicwangciso esisebenza kakuhle kokubini kwixesha elide nakwixesha elifutshane.

Izizathu zokutya imifuno zininzi:

1. Imifuno ineekhalori ezingama-20 ngokuphakwa. Okunye ukutya kunamaxesha ama-3 okanye ama-4 inani leekhalori.
2. Banepesenti ephezulu yamanzi, ngoko unokuziva ugcwele ngokuwatya.
3. Banayo i-potassium eninzi kuzo, ezinokukunceda ukulawula uxinzelelo lwegazi kunye nolwelo emzimbeni wakho.

Ngexesha elibotshwe ixesha, "Yiya evenkileni uthenge imifuno onokuyitya itreyi yemifuno," ucebisa watsho uBlatner. "Thenga imifuno onokuyoseka-zucchinis kunye ne-squash-kwaye ungeze imifuno kuyo yonke into oyityayo."

Ezi ntshukumo zinokukunceda ukubeke kwimeko efanelekileyo yengqondo. Ke gcina i-pantry kunye nothuli kwezo zihlangu zibalekayo-ukutsiba kwakho kweyure ezingama-48 ukuncipha kuyaqala ngoku.

Usuku 1: Ukutya

Impazamo yokulahleka kwesisindo kukutya iikhalori ezimbalwa, ke ngaphambi kokuba uqale koku okanye nasiphi na isicwangciso sokulahleka kwesisindo, ubale iimfuno zakho zekhalori. Xa kufikwa ekugcineni umzimba usempilweni, into oyiselayo ibala kakhulu into oyityayo. “Ukusela ii-ounces zamanzi ezingama-72 ngosuku kubalulekile,” utshilo uBlatner. "Beka umphanda wamanzi omnandi efrijini. Ukuze ufumane amanzi anencasa, ungadada iminti entsha kuwo okanye ungafaka izilayi zamapere okanye iidiliya." (Izinto eziNxulumeneyo: Isicwangciso seNtsuku ezisi-7 sokuLahla kobunzima ukusuka kwi-'Esona siLahleki siKhulu')

U-Blatner ucebisa le menyu ilandelayo ukuze uzixhase ngemini yonke.

Isidlo sakusasa: I-Oatmeal ye-Nutty enee-apile (malunga neekhalori ezingama-300)

• I-1/2 indebe eyomileyo i-oats ekhawulezayo
• 1/2 indebe yokuqala yobisi lwesoya
• 1 icephe walnuts
• I-1 encinci ye-apula eqoshiwe

Ukutya kwasekuseni, zama i-oatmeal eshushu efakwe kubisi lwe-soy kwaye ifakwe i-apula edayiweyo. Ukuba uvuke ulambile, oku kuya kukugcina kude kube lixesha lesidlo sasemini. "[Ii-apile] ziyagcwalisa kuba zingama-85 eepesenti zamanzi kwaye zine-4.5 gram yefayibha, utshilo uBlatner. Kwaye abo banenkxalabo malunga necholesterol yakho, unethamsanqa. "I-Oatmeal yinkozo epheleleyo enokunceda ukulawula amanqanaba e-cholesterol kunye nekhompawundi equkethe ebizwa ngokuba yi-beta-glucan," uyongezelela.

Isidlo sasemini: Utamatisi omtsha kunye nePean Stuffed Pita (malunga neekhalori ezingama-400)

• 1 iphakathi yepita yengqolowa epheleleyo
• I-1/2 indebe yeembotyi ezimhlophe ezinamathanga
• I-1 indebe ye-tomato eqoshiwe
• I-2 tablespoons eqoshiwe ye-basil entsha
• Iipuni ezi-2 zokugqoka i-vinaigrette

Izinto zepita yengqolowa epheleleyo kunye neembotyi, iitumato kunye nebasil, emva koko uyinxibe nge-vinaigrette. I-pita yengqolowa iphela iphantsi kumanqatha azalisiweyo, ephezulu kwifayibha yokutya, kunye ne-cholesterol engenasimahla. Yonke into oza kuyitya ngaphakathi kwepita isempilweni, ngakumbi iimbotyi ezimhlophe. "Iimbotyi zingumthombo omkhulu weprotein yezityalo, ifayibha, i-iron, i-potassium kunye ne-zinc," utshilo uBlatner.

I-Snack: Iyogathi kunye nobusi (malunga ne-100 calories)

• I-1/2 indebe ye-yogurt ephantsi
• 1 ithisipuni yobusi

Ayigcini nje ngokuba iyogathi izele yiprotein, kodwa ikwaqulathe amajoni omzimba-okonyusa iibhaktheriya ezilungileyo ezibizwa ngokuba ziiprobiotic. Xa usongeza ubusi kwi-yogurt, iya kondla iibhaktheriya ezilungileyo kwi-yogurt kwaye yenza ibhaktheriya yomelele, utshilo uBlatner. "Ngaphezu koko, kungcono ukongeza ubumnandi bakho kwi-yogurt ecacileyo kunokuba uyithenge i-pre-sweetened ngoba uyakwazi ukulawula imali." (Idibeneyo: 12 Izibonelelo zezeMpilo zeYogurt eziBonisa amandla aKhe okunezondlo)

Isidlo sangokuhlwa: I-Salmon ene-Quinoa kunye ne-Broccoli (malunga neekhalori ezingama-400)

• Ii-ounces ezi-3 ze-salmon
• 1 indebe ye-broccoli eqhotyoshelweyo
• 1 ithisipuni yamandongomane
• 1 ilamuni enejusi
• Indebe ye-3/4 iphekwe iquinoa

Uya kuzala kwesi sidlo. I-salmon eqhotyoshelweyo iphezulu kwizondlo, i-fat in saturated, kwaye ifakwe kwi-omega-3 fatty acids. Kwaye awukwazi ukungahambi kakuhle nge-broccoli-imifuno ithathwa njengokutya okulwa nomhlaza, ocebileyo kwiivithamini A kunye no-C, kunye nomthombo omhle we-calcium, i-iron kunye ne-magnesium. Ngokuphathelele iquinoa, "inelinye lawona manqanaba aphezulu eproteni kuzo zonke iinkozo," utshilo uBlatner. Ke thengisa ngerayisi emhlophe-yinto etshintshayo exabisa ingxaki.

Ngoko ke zingena phi iitshiphusi, iikeyiki, iilekese, i-ayisikrimu, notywala, uyabuza? "Akukho ndawo," utsho uBlatner. Injongo kukwenza konke-kwi-reset yeentsuku ezimbini, utshilo. "Nangona kunjalo, abantu bexesha elide akufuneki bacinge ukuba oku kutya kweentsuku ezimbini yindlela abafanele bagqibelele ngayo ngonaphakade."

Usuku 1: Ukuzilolonga

Ukuba ungumntu wokuzivocavoca ekuseni, qhubeka kwaye uhambe emva kwesidlo sakusasa. Nangona kunjalo, ukuba ungaphezulu kwemini okanye emva kwesidlo sokuzilolonga, zikhululeke ukuzilolonga xa ukhululekile. "Imalunga nokwakha umkhwa kwaye imalunga nokuhlala uzilolonga," utshilo umqeqeshi wodumo uRamona Braganza, obesebenza noJessica Alba. "Yicwangcise kwaye uyibhale phantsi kwijenali yakho. Ukuba awunawo amandla kwiintsasa ezintlanu ngokulandelelana, yitshintshe."

Icebo lokufumana izihlunu ezixineneyo kukudibanisa uqeqesho lobunzima kunye ne-cardio, yiyo kanye le nto uza kuyenza ngenkqubo ye-3-2-1 yeBraganza (amacandelo ama-3 e-cardio, amacandelo amabini eesekethe, kunye necandelo elinye le-1).

"Zama ukuba ungathathi ikhefu. Sula ngokutshisa, "ucebisa uBraganza. "Kodwa ukuba kufuneka uyeke, yima ngokufutshane kwaye uqhubeke." Ucebisa ukuba usebenze nge-75 pesenti yentliziyo ojolise kuyo. (Unokwazi ukufumanisa ukuba yiyiphi isantya sentliziyo yakho ekujoliswe kuyo ngokususa iminyaka yakho kwi-226, uze uphindaphinde loo nombolo nge-0.75 ukuze ufumane ipesenti yakho.) Ukuba ukhetha ubunzima obufanelekileyo, kufuneka uzive ukutshisa kwi-5 yokugqibela, uthi. .

Yonke inkqubo kufuneka ithathe iyure kwaye iya kutshisa malunga ne-300 calories. Ukuba ufuna ukutshisa ngaphezulu, yongeza ixesha le-cardio ukusuka kwimizuzu esi-7 ukuya kweli-10, kwaye uphinde iSekethe A no-B amatyeli amathathu.

ICardio 1

A. Zifudumeze ngokubaleka imizuzu emi-2.

B. Uloliwe wethutyana imizuzu emi-3 ukuya kwemi-5. Yandisa ubunzulu ngokubaleka ethambekeni okanye ngokunyusa isantya.

Isekethe A

1. Ukutyhala

A. Yandisa iingalo kububanzi begxalaba ngaphandle kwaye wandise imilenze, ulinganise kwiinzwane.

B. Ukugcina umva ngokuthe nkqo, umzimba osezantsi, emva koko unyuse umva ukuya kwindawo yokuqala.

Yenza i-20 reps.

Isikali phantsi: Beka amadolo phantsi ukuze uxhase.

2. Ukuphakamisa umlenze

A. Lala ngecala elinye kwaye wandise imilenze ngokuthe tye.

B. Phakamisa umlenze ongaphezulu, uze uwuhlise ube phakathi kwee-intshi ezimbalwa ze-kodwa ungachukumisi-umlenze ongezantsi.

Yenza iipulse ezingama-20 kwelinye icala, emva koko utshintshe.

Qinisekisa ukuba ifom ichanekile; umzimba obhityileyo phambili kancinci kwaye ungavumeli isinqe sangaphezulu sibuyele umva. Lo msebenzi uya kusebenza umlenze wangaphandle.

3. IiDipsi zikaSihlalo

A. Hlala onqenqemeni lwesihlalo kunye neenyawo kunye kunye neflethi phantsi. Beka izandla emaphethelweni esihlalo ngapha nangapha kwamathanga.

B. Bend iingqiniba degrees 90 nomzimba asezantsi emgangathweni.

C. Yolula iingalo ukuphakamisa umzimba ubuyele kwindawo yokuqala.

Yenza i-20 reps.

4. Phinda amanyathelo 1-3.

ICardio 2

A. Intambo yokutsiba imizuzu emi-7.

Isekethe B

1. Cofa kwi-Chest ngee-Dumbbells

A. Hlala kwibhentshi ethambekileyo, ubambe ubunzima obuphakathi malunga nokuphakama kwamagxa kwaye uncike ebhentshini. Qiniseka ukuba iidumbbells ziyahambelana namacala esifubeni kunye nengalo ephezulu iphantsi kweedumbbells.

B. Yandisa iidumbbells phezulu.

C. Iingalo ezisezantsi zibuyele kwindawo yoqobo.

Yenza i-20 reps. I-5 reps yokugqibela kufuneka ivakale inzima.

2. Imilenze yokuhamba

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe.

B. Lunge umlenze wasekunene phambili, ugoba idolo lasekhohlo ukuya malunga ne-intshi e-1 ngaphezu komgangatho kunye nedolo lasekunene ligobe kwi-angle ye-90-degree ngokuthe ngqo ngaphezu kwe-ankle.

C. Ukugcina ubunzima kwizithende ukunqanda ukujongela phambili, tyhala uphume emhlabeni ngonyawo lwasekhohlo kunye nomlenze osekhohlo ngaphambili.

Yenza imiphunga yokuhamba engama-20.

Yandisa: Yiya nzulu ngokujija kumlenze okhokelayo kwaye uchukumise umhlaba ngesandla esichaseneyo.

3. Izandiso zeTriceps

A. Thetha ebhentshini, ubambe i-dumbbells ezi-5 ukuya kwezi-10 kwisandla ngasinye.

B. Qala ngeengalo ezolulelwe kwisilingi.

C. Ukugoba kwiingqiniba kunye nokugcina iintendelezo zijonge ngaphakathi, i-dumbbells ezisezantsi ezindlebeni.

Yenza i-20 reps.

4. Thatha ikhefu kwimizuzwana engama-30, uze uphinde isekethe B.

ICardio 3

A. Uloliwe wokuphumla imizuzu emi-7. Yandisa ubungqangi ngokubaleka kwi-incline okanye ngokunyusa isantya kwaye uyigcine ngokuthe chu.

Inkcitho

1. I-Crunch kabini

A. Lala ujonge phezulu ngeenyawo zombini usuka emhlabeni.

B. Bamba iingqiniba ngasemva kwentloko, emva koko uqinise umzimba ube yibhola de ingqiniba ibambe amadolo.

Yenza ama-crunches angama-20.

2. Ibhayisekile ejijwayo

A. Lala ujonge phezulu. Ukuchukumisa ingqiniba nganye ukuya kwelinye idolo (oko kukuthi, ingqiniba yasekunene ukuya edolweni lasekhohlo, kwaye ngokuphendululekileyo) ngelixa uphakamisela kwi-crunch.

Yenza 20 crunches.

3. Ukuphakamisa umlenze

A. Xoka malunga nezandla phantsi kwempundu.

B. Phakamisa imilenze ukuya eluphahleni, emva koko uzise ezantsi bade baphantse bachukumisa umgangatho.

Yenza i-20 reps kwicala ngalinye.

4. Iplanga

A. Ngena kwindawo eguqa ngamadolo uze ubambe umzimba womntu emhlabeni ngokuchasene neengqiniba neengalo zakho. Yandisa imilenze ngqo umva ukulinganisela kwiinzwane nakwiingalo zangaphambili.

Bamba le ndawo yeplanga i-20 ukuya kwi-30 imizuzwana (sebenza ukuya kumzuzu opheleleyo).

5. Phinda amanyathelo 1-4.

Usuku 2: Ukutya

Isidlo sakusasa: IAlmond Toast neeBlueberries (malunga neekhalori ezingama-300)

• Iisilayi ezi-2 zesonka sengqolowa esiphekiweyo
• 1 icephe lebhastile yebhotolo yeamangile
• 1 indebe yeeblueberries ezintsha

Yandisa ibhotolo ye-almond kwi-toast, kwaye udle kunye ne-blueberries. Ayiphelelanga nje ekubeni iblueberries iphantsi ngeekhalori, kodwa ikwangumthombo olungileyo wefayibha kwaye ityebile kwivithamin C. Ngaphezu koko, umbala ozuba uvela kwi-antioxidant anthocyanin, enokukhusela kwizifo ezifana nesifo sika-Alzheimer, umhlaza kunye nentliziyo. isifo, utshilo uBlatner.

Isidlo sasemini: Isaladi yesipinatshi echotshiweyo (malunga neekhalori ezingama-400)

• Iikomityi ezi-2 zesipinatshi
• 1 iqanda elikhulu elibilisiwe, linqunyulwe
• I-1 iitapile ephakathi, inqunyulwe
• 1 indebe yeminqathe, etyunjiweyo
• Iipuniwe ezi-2 ze-vinaigrette isaladi yokunxiba
• Yongeza izithako ezinqunqiweyo kwisipinatshi kunye nokuphosa ngokunxiba.

Ulibale i-iceberg okanye i-lettuce yamaRoma. Isipinatshi luhlaza ogqabi, kwaye ezi zinto zinee-antioxidants ezibizwa ngokuba yi-ACE- Vitamin A, C, kunye ne-E-igazi abakhi ezifana nentsimbi kunye novithamini K, kunye nabakhi bamathambo afana necalcium kunye nemagniziyam, utshilo uBlatner.

Ukuza kuthi ga ngoku izithako zesaladi zihamba, amaqanda ayimithombo elungileyo yeprotini esezantsi kumanqatha, ebenza babelungele ukwakha izihlunu ngelixa uncipha. Ukuba neprotein kwisidlo ngasinye kuya kunceda ukugcina imetabolism yakho iphakame ngelixa umzimba wakho utshisa amanqatha. Kwaye musa ukulahla i-yolk kwiqanda eliphekwe kalukhuni, kananjalo; inovithamin D, elwa nezifo ezifana nomhlaza kunye nesifo seswekile.

I-snack: I-Celery ene-Butter ye-Sunflower (malunga neekhalori ezili-100)

• 1 ibhotela kajongilanga
• Izikhondo ezi-2 ze-celery eziphakathi

Yonwabela iseleri esasazeka ngebhotolo kajongilanga, eneevithamini E ezingaphezulu kwebhotolo yamandongomane.

Ukutya isidlo sangokuhlwa: Inkukhu yeVegetable i-Sir-Fry kunye ne-Brown Rice (malunga ne-400 calories)

• I-1/2 indebe ephekiweyo irayisi emdaka
• I-ounces ezi-3 zebele yenkukhu eyosiweyo, edikiweyo
• 1 isipuni se-almond esikiweyo
• 1 icephe yekilantro entsha, enqunqiweyo
• 1 indebe exutywe imifuno
• Inkukhu ephezulu kunye ne-almonds kunye ne-cilantro. Yitya ngecala lerayisi kunye nemifuno exutywe.

Njengokhozo olupheleleyo, irayisi emdaka izalisa kakhulu kwaye kulula ukwetyisa. Kananjalo, xa kuthelekiswa nokutya okuziinkozo okwomileyo okufana nokuqhekeza, irayisi emdaka inamanzi amaninzi ukuze ikwenze uzive ugcwele, utshilo uBlatner. (Eyeleleneyo: UkuLahla iiponti ezili-10 kwiSicwangciso sokuTya seNyanga (Oko uyakufuna ngokwenene ukusilandela)

Usuku 2: Ukuzilolonga

ICardio 1

A. Ukufudumala ngokugijima imizuzu emi-2.

B. Uloliwe wokuphumla wemizuzu emi-3 ukuya kwemi-5. Yandisa ubungqangi ngokubaleka kwi-incline okanye ngokunyusa isantya kwaye uyigcine ngokuthe chu.

Isekethe A

1. Imiqolo yeDumbbell

A. Beka idolo lasekhohlo kunye nesandla sasekhohlo ebhentshini.

B. Ukubamba ubunzima beepawundi ezili-12 kwisandla ngasinye (sebenzisa ubunzima bokukhanya xa oku kunzima kakhulu), yandisa ingalo yasekunene ngqo ezantsi ukuze i-dumbbell ixhomeke ezantsi kwegxalaba.

C. Tsala iingalo ngasemva, ugcine ingqiniba ikufutshane ecaleni.

Yenza i-20 reps.

2. Amanqana

A. Yima mde ngeenyawo ezinqamleza ububanzi.

B. Zijonge phantsi ngokungathi uhleli esitulweni.

Yenza i-20 reps.

Qiniseka ukuba uyaziva kwizithende zakho ukuze usebenze ngasemva kwemilenze yakho. Bamba ii-8-pound weights ezandleni zakho ukuba i-squats iba lula kakhulu.

3. IiBiceps Curls

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe.

B. Ukubamba i-dumbbells ezi-5-pound kwisandla ngasinye, jika iintsimbi emagxeni.

Yenza i-20 reps.

4. Phinda amanyathelo 1-3.

ICardio 2

A. Intambo yokutsiba imizuzu emi-7.

Isekethe B

1. Ukuguqula Flye

A. Qhubeka uye phambili ngomlenze omnye kwaye uncike phambili kancinane, ugcine intloko kumgca othe tye ngezinqe kwaye ugcina amehlo emhlabeni.

B. Qala ngobunzima beepawundi ezi-5 kwisandla ngasinye, kunye neesundu ezijonge emzimbeni.

C. Phakamisa iingalo ukuphakama kwamagxa.

D epheleleyo. Iingalo ezisezantsi kude izandla zibe ngaphantsi kwesifuba.

Yenza i-20 reps.

Ingcebiso: Gcina iingalo zirhangqwe kancinci ngokuzenza ngathi ugoba umthi.

2. Amanyathelo anyukayo

A. Qala ngeenyawo zasekunene ebhentshini kwaye unyawo lwasekhohlo emhlabeni.

B. Nyathela ebhentshini, wolula umlenze wasekunene.

C. Cofa ibhentshi ngonyawo lwasekhohlo, emva koko ubuyisele unyawo lwasekhohlo emhlabeni kwakhona.

Ukugcina unyawo lwasekunene ebhentshini, qhubela phambili ukuphinda-phinda ama-20. Tshintsha amacala; Phinda.

3. Ukuphakanyiswa kwamagxa eLateral

A. Yima ubude kunye ne-5-pound dumbbells kwisandla ngasinye kumacala.

B. Phakamisa izandla ngamacala ukuphakama kwamagxa.

C. Iingalo ezisezantsi zibuyele ezantsi.

Yenza i-20 reps.

4. Phinda amanyathelo 1-3.

ICardio 3

A. Uloliwe wokuphumla wemizuzu esi-7. Yandisa ubungqangi ngokubaleka kwi-incline okanye ngokunyusa isantya kwaye uyigcine ngokuthe chu.

Inkcitho

1. Qhawula kabini

A. Ukuxoka kobuso, ukuqala ngeenyawo zombini emhlabeni.

B. Bamba iingqiniba emva kwentloko, emva koko wenze isivumelwano somzimba kwibhola kude kube iingqiniba zichukumisa amadolo.

Yenza 20 crunches.

2. Ukujija ibhayisekile

A. Lala ujonge phezulu. Enye into yokuthinta ingqiniba nganye edolweni lakho (okt.

Yenza 20 crunches.

3. Ukuphakamisa umlenze

A. Thetha cala kwelinye icala kwaye wandise imilenze ngokuthe tye.

B. Phakamisa umlenze wangaphezulu, uze uwuthobe uye ngaphakathi kweesentimitha ezimbalwa ze- kodwa ungachukumisi-umlenze ongezantsi.

Yenza iipulse ezingama-20 kwelinye icala, emva koko utshintshe.

4. Iplanga

A. Ngena kwindawo yokuguqa kwaye uqinise umzimba ngokuchasene nomhlaba ngeengqiniba kunye neengalo zakho. Yandisa imilenze ngqo umva ukulinganisela kwiinzwane nakwiingalo zangaphambili.

Bamba esi sithuba seplanga imizuzwana engama-20 ukuya kwengama-30 (sebenza ukuya kumzuzu opheleleyo).

5. Phinda amanyathelo 1-4.

Gcina inkqubela yakho iqhubeka

Ukuba ukwenzile oku, amathuba okuba uqhubeke nokusebenza. UBraganza ucebisa ukuba enze ukuzilolonga iintsuku ezintathu ngeveki, etshintshana nemizuzu engama-30 ukuya kwengama-40 ye-cardio ethe ngqo yonke imihla (uya kuba nosuku olunye lokuphumla veki nganye).

Kodwa le ndlela iya kuba ntle kuphela iiveki ezi-4 ukuya kwezi-6. Emva koko, kuya kufuneka wenze i-tweaks kwindlela yesiqhelo ukuze ubone naluphi na utshintsho olubonakalayo. Njengezidalwa zomkhwa, siyathanda ukwenza umthambo ofanayo-kodwa ukuba uzama ukunciphisa umzimba, imizamo yakho ayisayi kusebenza. "Lo mthetho ubizwa ngokuba ngumgaqo-siseko," utshilo uBraganza. "Kufuneka kubekho iintlobo ngeentlobo zemithambo oyenzayo. Unokwenza kwawona malungu omzimba kodwa ufunde ukuzilolonga okutsha."

(Izinto eziNxulumeneyo: Izizathu ezi-6 ezikhohlisayo zokuba ungalahlekelwa ngumzimba)

Ngamanye amaxesha ukubamba umhlobo wokuzilolonga kunokukunceda uhlale kwinkqubo yokutsala ixesha elide. Enye indlela yokuqhola imisebenzi yakho yemihla ngemihla kukuphepha umthambo ngokupheleleyo kwaye uphume phandle. "Thatha uhambo kwaye ulandele ukuba uhamba kangakanani kunye ne-pedometer. Okanye udlale nabantwana bakho okanye izinja," ucebisa uBraganza. Kwakhona, ukuthatha inxaxheba kweminye imidlalo-ukukhwela ibhayisekile, ukukhwela intaba, okanye ukukhwela amatye, umzekelo-yindlela entle yokuhlala usebenza. Fumana into othanda ukuyenza kwaye uqhubeke uyenza.

Nantoni na oyenzayo, qiniseka ukuba uyibhala phantsi indlela otya ngayo ukutya kunye nezinto ozenzayo. UBlatner uthi ukuba ugcina umkhondo wento oyityayo, uya kuphulukana nobunzima obuphindwe kabini.

"Ndicinga ukuba kukho ixabiso eligqithisileyo lokwenza isiqu sokuqala kuwe. Isizathu sokuqala sokuba kutheni abantu bengabambeleli kwisicwangciso kungenxa yokuba bengaziboni iziphumo ngokukhawuleza ngokwaneleyo," utsho uBlatner. Ukwenza into enje ngenxalenye yeveki kuya kukwenza ukuba ube nakho ukuphucula imikhwa esempilweni ebomini bakho.

Uluhlu lokuThenga lweentsuku ezi-2

• Yomisa i-oats ngokukhawuleza
• Ubisi lwesoya lokuqala
• IiWalnuts
• 1 iapile encinci
• Ubungakanani obuphakathi obuphakathi bepita yengqolowa
• Itoti e-1 yeembotyi ezimhlophe
• Iitumato
• I-basil entsha
• I-Plain yogurt eneoli encinci
• Ubusi
• Ii-ounces ezi-3 zesalmon eyosiweyo
• I-Broccoli florets, inqunyiwe
• iinathi zepayini
• 1 ilamuni
• IQuinoa
• Isonka sesonka sengqolowa
• Ibhotolo yealmond
• Ibhokisi yeeblueberries ezintsha
• 1 ibhegi yesipinatshi
• Iqanda eli-1
• 1 iitapile ezibhakiweyo eziphakathi
• Iminqathe
• Ibhotile ye-vinaigrette isaladi yokunxiba
• Ibhotolo kajongilanga
• 2 iziqu zeselery eziphakathi
• I-1 ibhegi encinci yerayisi emdaka
• I-ounces ezi-3 zebele yenkukhu eyosiweyo
• Iialmond ezisikiweyo
• I-cilantro entsha
• Ibhegi e-1 ye-medley yemifuno ekhenkcezisiweyo

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