Stick-With-It Strategy for Fitness Impumelelo

Umxholo

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Malunga neli xesha minyaka le, uninzi lwezigqibo zethu zokuphucula indlela yethu yokuphila zitshintsha indlela esiphila ngayo. Kodwa nangona sineenjongo ezintle, izigqibo zethu zihlala zijikeleza umsele malunga noFebruwari 15, njengoko sibuyela kwiindlela zokuziphatha ezendeleyo.

Ngokuqinisekileyo, sonke siyakulunga, sisempilweni kwaye sinamandla xa sinokuthi singene kwimikhwa yokuzilolonga rhoqo kunye nokutya ukutya okunesondlo, kwaye sahlukane nomkhwa wokuhlisa ipenti yeRocky Road phambi kweTV endaweni yokuthatha emva- ukuhamba ngesidlo sangokuhlwa. Kodwa kutheni le nto kunzima kangaka ukuhlakulela iipateni ezintsha ezilungileyo kunye nokwaphula ezindala ezimbi? "Abantu babedalelwe ukuhlala," utshilo uRoger Walsh, MD, Ph.D., unjingalwazi kwezengqondo kunye nokuziphatha kwabantu kwiYunivesithi yaseCalifornia, eIrvine. "Iingqondo zethu zinentambo ngaloo ndlela." Kukuziphatha okuqhelekileyo njengokutya nokulala, emva koko, okugcina abantu bephila njengezilwanyana.

Ngelixa ezi ndlela zimbini zokuziphatha zingokwemvelo, uninzi lwemikhwa yethu iyafundwa, ngokufuthi ebuntwaneni nasekuphindaphindweni. Kuthiwe ukuba umkhwa ufana nephepha: Nje ukuba licoceke, lithanda ukuwela kubuhlanti obufanayo. Kodwa nokuba imikhwa yakho ininzi njengezihlungulu kwimephu ephindwe kathathu, unokufunda ezintsha.

Musa nje ukuzama ukuzitshintsha zonke ngaxeshanye. Isikimu esikhulu sokuyeka ukutshaya, ukusela, ukutya ukutya okungenampilo kunye nokuba yitapile yesingqengqelo ngaxeshanye kusenokwenzeka ukuba singaphumeleli. Khetha umkhwa omnye kwaye ugxile kuwo. Thatha isigqibo sokuba yeyiphi eya kukukhuthaza: kukuqonda eyona inzima okanye eyona ilula kuqala. Xa lo mkhwa uzinzile, yenza oku kulandelayo.

Kwakhona, cacisa. Endaweni yokufunga ukuba "utya ngcono," umzekelo, zimisele ukutya iziqhamo kunye nemifuno yonke imihla kangangenyanga, emva koko ufumane isidlo sakusasa esilungeleleneyo emva koko wenze izicwangciso zemenyu.

Zibekele ukuba uphumelele

Okokuqala, cwangcisa imeko-bume yakho ukuxhasa umkhwa wakho omtsha, kunye nokususa imithombo yesilingo eqhubela phambili. Ukuba uzama ukuyeka ukutya kakhulu i-ayisikrimu, umzekelo, musa ukugcina nayiphi na kwisikhenkcisi. Cela inkxaso kubahlobo bakho kunye nosapho. Okanye, ukuba ukrokrela ukuba abanako ukomeleza iinzame zakho okanye nokuzonakalisa, gcina izicwangciso zakho kuwe. Unokufuna "ukunyoba" ngokumisela inkqubo yemivuzo. Yenza nantoni na efunekayo ukuze ubeke izinto ezingathandekiyo kwicala lakho.

Kuya kufuneka uzimisele ngokungagungqiyo de ube umisele umkhwa wakho omtsha. “Ungakhethi ngaphandle kwinyanga yokuqala,” utshilo uWalsh. Kulula ukuziqinisekisa ukuba ikuki enye kuphela, umsebenzi omnye ophosiweyo, awubali. Iingcali zengqondo zithi kufana nokuphosa ibhola yomsonto ozama ukuyiphephetha: ikhawuleza ivuleke. Kuphela kuxa wophule umkhwa wakho wokutya ipayinti ye-ayisikrimu rhoqo ebusuku kukhuselekile ukonwabela ukuphakwa ngamaxesha athile.

Bethelela umkhwa wakho omtsha

Asiyosenzo sokuqalisa umkhwa esibalulekileyo; yinkqubo yesiqhelo. Ukwenza into entsha kunokuba nzima ekuqaleni, kodwa ngokuphindaphinda kuba lula kwaye, ekugqibeleni, ngokuzenzekelayo. Njengebhonasi, uya kuthi ufike kwinqanaba xa lo msebenzi mtsha ungasekho nzima, uyonwabisa ngokwenene. Uyakukhangela phambili ekufumaneni iziqhamo ezitsha zedessert endaweni yokujonga ukhetho lwesibini olubi kwi-ice cream.

Ukwenza indawo kunokukunceda ngeli nqanaba kuba imikhwa emininzi iqhotyoshelwe kweminye imisebenzi-ukutya ngelixa ufunda, umzekelo. Usenokutyekela ekutyibilikeni xa ufumanisa ukuba awukwazi ukugxila kwiincwadi zakho ngaphandle kokutya. Ngoko kunokuba uzame ukuyeka ukutya ngokupheleleyo, tshintshela kwiziqhamo okanye umbona ovuthululweyo emoyeni. Ukutshintsha kwemikhwa akuyiyo malunga nokuswela. Kodwa qaphela xa ubeka omnye umkhwa endaweni omnye. Nangona isiphelo sesiphumo sokuba imikhwa ibe yinto ezenzekelayo, ngelixa ukwinkqubo yokutshintsha kufuneka ucinge ngayo: Kuxa unganikeli ngqalelo apho kunokwenzeka ukuba uphelelwe.

Ixesha lokuvuka kwakho lixesha elihle lokuqinisekisa kwakhona isigqibo sakho sokutshintsha, utshilo uWalsh. Kuyo yonke imini, xa izilingo zikukhuthaza ukuba ubuyele umva, yeka, uphumle kwaye uphefumle kancinci. Cinga ngeziphumo zezenzo zakho, emva koko wenze oko wazi ukuba kukulungele.

Gcina ukusebenza kwakho kunganciphi

Ukuhlala umkhondo nomsebenzi wakho, iingcali zempilo ephezulu zibonelela ngala macebiso:

Cacisa. Misela ukuba uza kwenza ntoni, nini kwaye uza kuyenza phi kwaye ugcine ezi zinto zingaguquguquki. "Musa ukushiya naliphi na igumbi lokushukuma xa usakha lo mkhwa," utsho uJames E. Loehr, Ed.D., umqeqeshi woqeqesho lwengqondo kwiimbaleki, zeLGE Performance Systems, Orlando, Fla. "Wing it, kwaye iya kuthatha ixesha elide ukuya kwi-ankile. "

Yenza imeko enyanzelisayo. "Yenza umthambo ube mnandi kwaye wenze," utshilo uLoehr. Fumana indawo apho uziva ukhululekile kwaye unokufikelela ngokulula kuyo; khetha ixesha elikulungeleyo; pakisha izixhobo zakho kubusuku obungaphambili; zibophelele ngokulungiselela ukudibana nomhlobo; yiza nomculo ovuselelayo.

Injongo. Gxila kwinkqubo, hayi kwisiphumo. "Beka iinjongo ezincinci zeveki, ezifana nokusebenza kathathu, kunokuba ulahlekelwe iipounds ezi-5," kusho uPhil Dozois, umnini-ndawonye we-Breakthru Fitness Studio. "Iziphumo ziya kukukhuthaza ukuba uqhubeke."

Bhiyozela impumelelo. Lonke uloyiso oluncinci-ukugqiba i-20 reps xa ngeveki ephelileyo ubunokwenza i-15 kuphela, uphumelele kwiSigaba II-kukusondeza kwinjongo yakho iyonke. Balandelele kwijenali kwaye ubavuze ngeempahla ezintsha okanye uthambise iinyawo.

Fumana inkxaso. Yabelana ngezicwangciso zakho zokuzilolonga nabantu osebenza nabo, izihlobo kunye nosapho. Nje ukuba igama liphume, uya kuziva unyanzelekile ukuba ulandele. Okungcono ngakumbi, funa iqabane lokuzilolonga ukuze uqinise ukuzibophelela kwakho kwaye ugcine umoya wakho uphezulu.

Yiba nengqiqo. Ungalindeli ukubethelela oku ngobusuku. "Inqanaba lokufumana" lihlala kwiintsuku ezingama-30-60. Cwangcisa oko kwaye izakuba lapha phambi kokuba uyazi.

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