Izinto ezili-10 endizifundileyo ngexesha loTshintsho loMzimba wam

Umxholo

• 1. Akukho mfihlo.
• 2. Xa kuziwa ekusebenzeni, ngaphezulu akusoloko kungcono.
• 3. Awudingi ukuba uzive ngathi uza kudlula emva kwako konke ukuzilolonga.
• 4. Awukwazi ukungayinaki ukutya kwakho.
• 5. Ukutshintsha ukutya kwakho KUNZIMA.
• 6. Musa ukuyeka ukutya okuthandayo.
• 7. Fumana into oyithandayo ngokutya okusempilweni nokwenza imithambo engenanto yakwenza nokwehla kobunzima.
• 8. Ukufezeka lutshaba lwenkqubela phambili.
• 9. Ukuthatha imifanekiso yenkqubela kuvakala kububudenge. Uya kuvuya ukuba uyenzile kamva.
• 10. Ukufumana "umzimba wamaphupha" wakho akuyi kukwenza ukuba uzithande ngaphezulu kunangaphambili.
• Uphengululo lwe

Ekupheleni kwexesha leeholide, abantu baqala ukucinga malunga nempilo yabo kunye neenjongo zabo zokufaneleka zonyaka olandelayo. Kodwa abantu abaninzi bayancama kwiinjongo zabo ngaphambi kokuba inyanga yokuqala yonyaka iphele. Kungenxa yoko le nto ndigqibe kwelokuba ndibelane notshintsho-into endithathileyo indlela ngaphandle kwendawo yam yokuthuthuzela.

Ndithathe ifoto ngasekhohlo ngoAprili 2017.

Ndandilungile nomzimba wam, kwaye ndandikuthanda ukusebenza. Kodwa ndaziva ngathi kufuneka ndoyame malunga nomsebenzi omninzi endiwenzayo kwindawo yokuzivocavoca. Ngenxa yomsebenzi wam njengombhali kunye nomhleli kwishishini lezempilo kunye nokuqina, bendisazi okuninzi malunga nezidlo ezahlukeneyo kunye neenkqubo zokuzilolonga ebekufanele ukuba zindincedile ukuba ndifumane umzimba endiwufunayo, kodwa ngasizathu sithile, khange ndikwazi ' t yenza ukuba yenzeke.

Ngasekunene, kwiinyanga ezingama-20 kamva, ingqondo yam, indlela yokutya, kunye neshedyuli yokuzilolonga zahluke ngokupheleleyo. Ndisasebenza njengombhali nomhleli, kodwa ngoku ndikwangumqeqeshi oqinisekisiweyo. Ekugqibeleni ndinomzimba endiwufunayo, kwaye eyona nxalenye ilungileyo? Ndiqinisekile ukuba ndingawugcina.

Oko kuthetha, kwathatha umsebenzi omninzi ukuze ndifike apho ndikhoyo ngoku. Nantsi into endiyifundileyo kwezi 20 zeenyanga, kunye nendlela endiwutshintshe ngayo umzimba wam emva kweminyaka yokuzama nokusilela.

1. Akukho mfihlo.

Oku yeyona nto inqabileyo abantu abafuna ukuyiva, kodwa ikwangoyena mntu unzima. Ngokwenyani bendicinga ukuba bekukho imfihlo elula yokufumana oyena mzimba wam ubukhe waphoswa.

Ndizamile ukuhamba ngaphandle kobisi. Ndifumene nzima kwiCrossFit. Ndadanisa i-cardio yonke imihla kangangeenyanga ezintathu. Ndiqwalasele ukwenza i-Whole30. Ndazama izongezo eziphandwe kakuhle njengeoyile yentlanzi, i-creatine, kunye ne-magnesium.

Akukho nto igwenxa kwezi zinto. Zonke kungenzeka ukuba zindenze ndiphilile kwaye ndonwaba. Kodwa iziphumo zobuhle bendizifuna? Kwakungenzeki nje.

Kungenxa yokuba bendilahlekile kumfanekiso omkhulu. Ukwenza utshintsho olukhulu alonelanga.

Kwakungekho nanye into eyandincedayo ukutshintsha umzimba wam. Endaweni yoko, yayiyindibaniselwano yokutya okuncinci okuncinci, ukuba sempilweni, kunye notshintsho endalwenzileyo.

2. Xa kuziwa ekusebenzeni, ngaphezulu akusoloko kungcono.

Kumfanekiso wam "wangaphambili", bendisebenza izihlandlo ezihlanu ukuya kwezintandathu ngeveki. Into endingazange ndiyiqonde kukuba kumzimba wam kunye neenjongo zam, oku kwakungeyomfuneko kwaphela kwaye ngenene kwakusenza kube nzima kum ukwenza inkqubela. (Idibeneyo: Ungasebenza njani ungaphantsi kwaye ufumane iziphumo ezingcono)

Ukuzilolonga rhoqo kundenze ndaziva ngathi nditshisa iitoni zeekhalori (ukuqikelela ukuba zingaphi iikhalori ozitshisayo ngokwenza umthambo yinto eqhelekileyo), kwaye bendiye ndigqibele ngokutya kakhulu enkosi kumdla endiwusebenzeleyo. Nangona oku akunjalo kumntu wonke, ngokungaqhelekanga, abantu abaninzi bafumanisa ukuba ukusebenza kwe-cardio kwandisa indlala, nto leyo enokwenza kube nzima ukunamathela kwiinjongo zesondlo-kwaye ngokuqinisekileyo yayingamava am.

Kwaye ukusebenza ngokuzimisela kakhulu ngaphandle kokuphumla ngokwaneleyo kunokukhokelela kuqeqesho, olunokwenza kube nzima ukunciphisa umzimba. Xa ndijonga ngasemva, ndinokusola okukrokrisayo ukuba ukudinwa kunye nobunzima bokulahla ubunzima endandikhe ndadibana nabo kwiminyaka embalwa edlulileyo kwakubangelwa yinxalenye yokufumana ngaphezulu.

Ngoku, ndisebenza ubuninzi beentsuku ezintathu ukuya kwezine ngeveki. Ukuzivumela ukuba ndiphumle kakhulu phakathi kokusebenza kuthetha ukuba ndisebenza nzima ngeli xesha yenza chitha ejimini. (Idibeneyo: Ndiqale ukuSebenzisa kancinci kwaye ngoku ndilungile kunakuqala)

Ndaye ndaqala ukonwabela ukuzilolonga kwam ngakumbi xa ukubetha ijimu kwakungavakali njengomsebenzi wemihla ngemihla ekufuneka ugqitywe. Endaweni yokuba ibe lithuba lokuzama ukwandisa ubunzima endibusebenzisa kwiseshoni nganye. Oko bekungundoqo kuba ukulayishwa okuqhubekayo kunokukunceda ubone iziphumo ngokukhawuleza.

3. Awudingi ukuba uzive ngathi uza kudlula emva kwako konke ukuzilolonga.

I-HIIT yindlela ephandiweyo yomthambo. Izibonelelo zininzi. Isebenza ngexesha, itshisa iikhalori ezininzi, kwaye ibonelela nge-endorphin enzulu.

Kodwa uyazi ukuba yeyiphi enye into ephandwe kakuhle? Uqeqesho lwamandla. Malunga nonyaka onesiqingatha odlulileyo, ndaqala ukusebenza nomqeqeshi omtsha. Ndamchazela ukuba bendiphakamisa ubunzima malunga neentsuku ezimbini ngeveki kwaye ndenza i-HIIT malunga neentsuku ezine ngeveki.

Ingcebiso yakhe yandothusa: Ngaphantsi kwe-HIIT, ukuphakamisa ubunzima. Ingqiqo yakhe yayilula: akuyomfuneko. (Idibeneyo: 11 IiMpilo eziPhambili kunye neZempilo zoLuntu zokuPhakamisa ubunzima)

Ukuba injongo yam yayikukulungisa umzimba wam kwakhona kwaye ndinciphise umzimba, ukuphakamisa iintsimbi kwakuyeyona ndlela isebenzayo. Ngoba? Xa usitya kwi-caloric deficit, ukuphakamisa iintsimbi kukunceda ugcine (kwaye ngamanye amaxesha nokwakha) ubunzima bemisipha ngelixa ulahlekelwa ngamafutha. (Oku kwaziwa ngokuba kukuphindisela komzimba.)

Kutheni ufuna ukuzuza izihlunu xa uzama ukunciphisa umzimba? Ayisiyiyo kuphela ukufumana ubunzima bemisipha ekuncedayo utshise iikhalori ezininzi xa uphumle, kodwa ikwanika ubume bomzimba kunye nenkcazo. Ekugqibeleni, yiloo nto abafazi abaninzi ngokwenene emva-nokuba bayayazi okanye hayi-hayi nje ukulahlekelwa ngamanqatha, kodwa endaweni yayo izihlunu shapely.

Ke, umqeqeshi wam wandikhuthaza ukuba ndiqhubeke nokwenza i-HIIT kube kanye okanye kabini ngeveki ukuba ndiyayonwabela, kodwa emva kweenyanga ezimbalwa, ndiye ndabona ukuba andiyithandi kangako. Kwakungafuneki ndibenobuso obuvuza ukubila ukuze ndizive ngathi ndifumene uqeqesho olukhulu. Endaweni yoko, iziganeko eziphambili njengokufumana i-chin-up yam yokuqala (kwaye ekugqibeleni ndiphume ndikhuphe iiseti ezintlanu), eyokuqala i-200 yeepawundi zomgibe wokufa, kunye ne-bodyweight yam yokuqala yokuqina komzimba yaba yindlela eyonelisayo.

Ngaphezu koko, ndandifumana ukubetha kwentliziyo okuqatha kakhulu ekuphakamiseni iintsimbi ezinzima. Phakathi kweeseti, ukubetha kwentliziyo yam kuya kubuyela ezantsi, emva koko ndiqale iseti elandelayo kwaye ndiyiphinde kwakhona. Ndiye ndaqonda ukuba bendisenza i-HIIT nakanjani na, ndiye ndathi ndlela-ntle kwi-burpees kunye ne-squat jump kwaye ndingakhange ndibheke ngasemva.

4. Awukwazi ukungayinaki ukutya kwakho.

Iminyaka, bendiyiphepha inyani enzima, exhaswa ngophando yokuba ukuzilolonga kuphela bekungazokundisa apho ndifuna ukuba khona. Ndicinge ukuba, ukuba ndiwela umnqamlezo kahlanu ngeveki, ndingatya nantoni na endiyifunayo, akunjalo? Erm, ayilunganga.

Ukuze unciphise umzimba, kufuneka ube kwi-caloric deficit. Ngamanye amagama, ukutya kancinci kunokuba utshisa. Ngelixa uqeqesho olunzulu lwe-HIIT lwalutshisa iikhalori ezininzi, bendizilayisha zibuyele umva (emva koko ezinye) kunye nezo ziglasi zine zewayini, iibhodi zeshizi kunye neeodolo zasebusuku zasebusuku. Nje ukuba ndiqalise ukulandela ukutya kwam kunye nokulawula ikhalori zam (bendisebenzisa ii-macros, kodwa zininzi ezinye iindlela zokulawula ukutya kweekhalori), ndiye ndaqala ukubona iziphumo endizilandeleyo. (Idibeneyo: Isikhokelo sakho esipheleleyo kwi "IIFYM" okanye kwiMacro Diet)

5. Ukutshintsha ukutya kwakho KUNZIMA.

Ngoku, bekukho isizathu sokuba ndingavumi ukutshintsha indlela enditya ngayo. Ndiyakuthanda ukutya kakhulu. Kwaye ndisenjenjalo.

Ukutya kakhulu kwakungazange kube yingxaki kum de ndade ndifumane umsebenzi ngokusisigxina emva kwekholeji. Ndiyazi ukuba ndinethamsanqa elimangalisayo lokuqeshwa kumzi mveliso wamaphupha, kodwa bendisebenza iintsuku ezinde kakhulu kwaye bendixinezeleke kakhulu ngenxa yendawo enoxinzelelo oluphezulu kunye nolwazi lokuba ukuba ndiphumelele emsebenzini wam, bekukho amakhulu abanye abaviwa abafanelekileyo ngubani na oya kuthabatha indawo yam ngovuyo.

Ekupheleni kosuku lomsebenzi, ekuphela kwento endandifuna ukuyenza kukuziphilisa. Kwaye rhoqo, oko beza ngohlobo lokutya. Kwisithuba sonyaka wokuphumelela kwikholeji, ndandipakishe iiponti ezili-10 eziqinileyo. Kwiminyaka emithandathu okanye esixhenxe eyalandelayo, ndongeze ezinye ezili-15 kumfanekiso wam. Ewe kunjalo, ezinye zezizinto ezazisisihlunu esivela kumkhuba wam wokuzilolonga ixesha elide, kodwa ndandisazi ukuba amanye kuwo yayingamafutha omzimba, nawo.

Ukutshintsha ukucofa isondlo sam kwakungeyondlwan 'iyanetha. Kwacaca gca ukuba ndisebenzisa ukutya ngaphezu kokondla nokuzonwabisa. Ndayisebenzisa ukuthoba ezantsi, iimvakalelo ezingathandekiyo. Kwaye ndayeka ukutya kakhulu? Kwafuneka ndifumane ezinye iindlela zokujongana nabo.

Ukuzilolonga sisixhobo esihle kakhulu, kodwa ndathetha nabahlobo kunye nosapho ngefowuni, ndenza ixesha elingakumbi lokuzinyamekela, kwaye ndanga inja yam kakhulu. Ndafunda nendlela yokupheka iitoni zokutya okunempilo, nto leyo enokuba yonyango ngokumangalisayo. Ukuchitha ixesha kunye nokutya kwam kundincede ndaziva ndinxibelelana ngakumbi nako, ngelixa bendinceda ukuba ndikwazi ngakumbi ukutya kwam ukutya.

6. Musa ukuyeka ukutya okuthandayo.

Kungenxa yokuba bendipheka ndisempilweni oko akuthethi ukuba andikaze nditye nantoni na emnandi. Ukusika ukutya okuthandayo ngaphandle kokutya kwakho kuya kukwenza ube lusizi kwaye ubanqwenele ngakumbi-ubuncinci, yayingamava am lawo. (Umonakalo kunye nokungasebenzi kakuhle komyinge wokukhawulela / ukuxhamla / ukukhawulela / ukutya ngokutya kuchazwe kakuhle ngophando.) Kunoko, ndafunda indlela yokutya ngokumodareyitha. Ndiyazi, kulula ukuthetha kunokwenza. (Idibeneyo: Kutheni kufuneka unikezele ngokutya okunesithintelo kube kanye)

Bendihlala ndicaphuka xa ndibona abaphembeleli abafanelekileyo besabelana ngokungenampilo abakutyayo / abaselayo. Andikwazi ukukunceda ukucinga, ngokuqinisekileyo, banokudla oko kubase babesikelelwe ngemfuza emangalisayo, kodwa ukuba ndiyityile loo nto, andisoze ndikwazi ukubukeka njengabo.

Kodwa ndandingenakuphosisa ngakumbi. Ewe, wonke umntu uneemfuza ezahlukeneyo. Abanye abantu banokutya nantoni na abayithandayo kwaye bagcine i-abs yabo. Kodwa uninzi lwabantu abafanelekileyo abatya i-pizza, iifriji zaseFransi, kunye ne-nos ngalo lonke ixesha? Bayazonwabela ngokumodareyitha.

Ithetha ntoni le nto? Endaweni yokutya yonke le nto, banako ukulunywa okuninzi kuthatha ukuba bazive bonelisekile, kwaye bayeke. Kwaye mhlawumbi bazalisa yonke imini yabo ngokutya okupheleleyo, okunesondlo.

Kodwa nantsi eyona ngongoma: Ubomi bufutshane kakhulu ukuba uyeke ukubhaka ukuba uyabuthanda okanye ukuphepha ubusuku bewayini nabahlobo bakho. Ukufunda indlela yokufumana iqebengwana nje elinye ngexesha, amaqhekezana ambalwa etshizi, okanye iiglasi ezimbini zewayini kwaba yinto etshintshayo kum.

7. Fumana into oyithandayo ngokutya okusempilweni nokwenza imithambo engenanto yakwenza nokwehla kobunzima.

Masibe yinyani: Akukho mngeni weeveki ezili-12 oza kuguqula umzimba wakho ixesha elide. Inkqubela ezinzileyo ithatha ixesha. Ukudala imikhwa emitsha kuthatha ixesha.

Oku kuyinyani ngokukodwa ukuba unama-15 eepounds okanye ngaphantsi ukulahleka. Ngokuqinisekileyo ngekhe usike isoda okanye utywala kwaye ulahlekelwe ngummangaliso ubunzima obuphetheyo. Amanqatha omzimba ambalwa onawo, kuya kusiba nzima ukuwakhupha.

Oko kuthetha ukuba uya kwiibhola eludongeni kunye nokutya kwakho kunye nokuzilolonga rhoqo kangangeenyanga ezintathu, ewe, uyakubona utshintsho oluthile kwaye unciphise ubunzima, kodwa uya kudana ngokungafikeleli injongo yakho ngeli xesha lifutshane. Unokudana xa ufumana ubunzima kwakhona ngenxa yokuba ubuyile kwindlela yakho yakudala yokutya.

Ke unokwenza njani inkqubela phambili ezinzileyo?

Oku kunokuba yimbono ephikisanayo, kodwa ndicinga ukuba ukubeka utshintsho olubonakalayo kunye nenkqubela phambili kwi-backburner yindlela esebenzayo kakhulu yokukuvumela ukuba ufikelele kwiinjongo zakho.

Ngokusebenza kubudlelwane bam nokutya ngokupheka, ukusukela rhoqo ii-PRs kunye neentshukumo ezazinzima kakhulu kum ngaphambili (molo, ii-plyo push-ups), ndaye ndagxila ekulahlekeni kobunzima. Ewe bendifuna ukuqhubela phambili, kodwa bendingacingi ngobunzima bam (okanye indlela endijonge ngayo) yonke imihla. Oku kwandivumela nokuba ndehlise ubunzima ngendlela ezinzileyo, ngokuthe chu ukuphulukana namanqatha kunye nokwakha izihlunu, kunokuba ukhawuleze ulahle iiponti ezili-15 zazo zombini.

8. Ukufezeka lutshaba lwenkqubela phambili.

Ukuba ukhe watya, uyayazi indlela "endikhe ndaziva" ngayo. Uyazi, loo nto yenzekayo xa ubuthetha ukuthi "hayi" kwiikomityi emsebenzini kwaye wagqiba ukutya ezintlanu. Oku kukhokelela kwisimo sengqondo esithi "f* ck it", apho ucinga ukuba sele ukonakalisile ukutya kwakho, ngoko ke unokuhamba i-ham iveki yonke kwaye uqale ngokutsha ngoMvulo.

Ndandisoloko ndikwenza oku ngalo lonke ixesha. Ukuqala ukutya kwam "okunempilo", ukungcolisa, ukuqala, nokuyeka kwakhona. Into endandingayiqondi kukuba ndandikwenza oku kuba ndandikuxabisa gqitha ukufezeka. Ukuba andikwazi ukulandela indlela enditya ngayo ngokugqibeleleyo, ibiyintoni injongo?

Ngokwenyani, ukugqibelela akufuneki. Kwaye uzinyanzelela ekubeni ugqibelele? Ngokuqinisekileyo ikhokelela ekuzenzakaliseni ngokwakho. Ngokujamelana nokuhamba-hamba kwindlela yokutya kunye nokubaleka ukuzilolonga ngovelwano, ndakwazi ukuzamkela njengongafezekanga-ndenza konke okusemandleni am. Ngokwenza oko, ingqondo yam yayingasenayo indawo engqondweni yam.

Ukuba bendinekhekhe elingacwangciswanga, i-NBD. Kwakubuyiselwe kwinkqubo yam yesiqhelo emiselweyo emva koko. Ikhekhe enye ayizukuphazamisa inkqubela phambili yakho. Ngaba ufuna ukuba ugqibelele? Oko kuyakwenza.

9. Ukuthatha imifanekiso yenkqubela kuvakala kububudenge. Uya kuvuya ukuba uyenzile kamva.

Ungabona emfanekisweni wam wangaphambili ukuba ndiziva ndingonwabanga ukuyithatha. Isinqe sam sitshintshele ecaleni, kwaye ukuma kwam kukuzama. Kodwa ndonwabile kakhulu * ndinalo mfanekiso kuba ubonakalisa ukuba ndide kangakanani emzimbeni nasemphefumlweni. Ekunene, umzimba wam ukhangeleka ngendlela eyahlukileyo, kodwa ndimile ngokuqinileyo, ndimde kwaye ndizithembile. (Inxulumene: Olona tshintsho lubalaseleyo luvela kwi-2018 bonisa ukuba ukuncipha kobunzima akusiyo yonke into)

Kunzima ukujonga utshintsho kumzimba wakho ngokuhamba kwexesha, kwaye utshintsho oluninzi alubonakali kwisikali okanye ngemilinganiselo yegirth. Kwandithatha iinyanga ezingama-20 ukwehla ngeepawundi ezili-17. Inkqubela-phambili yam ibicotha kwaye izinzile. Kodwa ukuba bendihamba ngesikali sodwa, ngekhe ndidimazeke.

Iifoto aziyiyo yonke into kunye nokuphela kwayo yonke inkqubela phambili, kodwa njengoko ubona, zinokuba sisixhobo esiluncedo kakhulu.

10. Ukufumana "umzimba wamaphupha" wakho akuyi kukwenza ukuba uzithande ngaphezulu kunangaphambili.

Kulula ukucinga ukuba ukujonga ngendlela ethile okanye ukubona inani elithile kwisikali kuya kutshintsha indlela oziva ngayo ngawe. Ngelishwa, akunjalo. Emuva ngo-Epreli 2017, mhlawumbi ngendinike nantoni na ukwenza umzimba-umzimba kwindlela umzimba wam ubonakala ngayo namhlanje. Kodwa kule mihla, ndisaziqaphela iimpazamo zam. (Idibeneyo: Kutheni ukulahlekelwa isisindo akuyi kukukwenza ube nolonwabo)

Ukuba awonwabanga ngokupheleleyo ngomzimba wakho, kunokuba nzima ukufumana into oyithandayo ngayo. Kodwa ndiye ndafumanisa ukuba ukugxila kwizinto ezinokwenziwa ngumzimba wam yenza yayiyeyona ndlela ikhawulezayo yokuthanda into esele ndinayo. Yiloo nto ke eyandenza ndakwazi ukuqhubeka.

Ukuba konke okunye kusilele, ndiye ndazama ukugxila ekuziva ndinombulelo ngokuba ndinomzimba osempilweni ondivumela ukuba ndivuke yonke imihla, ndenze umsebenzi onzima amaxesha ambalwa ngeveki, kwaye ndisenza yonke imisebenzi yam yemihla ngemihla ngaphandle kwengxaki zonke. Ndazikhumbuza ukuba kwabaninzi, oku akunjalo.

Anditsho ukuba ndinokuzithemba kunye nomfanekiso womzimba ocaciswe ngokupheleleyo. Ndisazibona iifoto zam kwaye ndicinga, hmm, ayisiyiyo ikona elungileyo leyo kum. Ngamanye amaxesha ndiyazibamba ndinqwenela eli candelo wayenciphile okanye loo nxalenye yayigcwele. Ngamanye amagama, ukuthanda wena kuya kuhlala kungumsebenzi oqhubekayo kum, kwaye kulungile.

Eyona nto ndiyithathayo? Fumana into ngomzimba wakho owuthandayo, kwaye abanye baya kuza nomonde kunye nexesha.

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