I-10-Day yakho ye-Anti-Flab Routine

Umxholo

• Uphengululo lwe

Biza zonke izinto zokugqibela onazo kwaye ulandele umqeqeshi waseLos Angeles u-Ashley Borden wecebo elifanelekileyo lokuhlaziya indlela yakho yokutya kunye nendlela ophila ngayo kunye nokuqala komzimba wakho ukuba ubume kakuhle. Ubungqondi bendlela kaBorden? Ukwakhiwa kwayo ngokuthe ngcembe. Ngapha koko, xa uqala nje, kubonakala ngathi kulula kakhulu!

Ngolunye lweentsuku ezili-10, iBorden ikucela ukuba ubandakanye umkhwa omnye omtsha osempilweni kwaye unamathele kuwo. Yiyo leyo. Nye. Umbono kukwenza utshintsho lube lula, utshilo uBorden. "Andifuni nabani na ukuba atyhafe aze anikezele."

Isantya sithatha njengoko uqala ukubeka umkhwa olungileyo kumkhwa olungileyo, kude kube nguSuku lwe-10, xa ucoceka ngokufanelekileyo, usitya ukutya, usebenza kwaye uthatha ixesha elifanelekileyo lokuzixinzelela. Okona kulungileyo, imikhwa yakho emitsha iya kukwenza uzive umhle kakhulu, uya kubanjiswa ubomi bonke.

Usuku 1

PHUMELA AMANZI, amaninzi, ukukhupha i-bloat emva kweholide kunye nokukhukhumala (ngokuqhelekileyo kubangelwa ukugqithisa i-chips, i-nuts, kunye nokunye ukutya okuphezulu kwe-sodium). U-Borden ucebisa ukusela ubuncinci iiglasi ezili-11 eziyi-8 zamanzi ngosuku. Amanzi awancedi kuphela ukukhupha isodiyam engaphezulu, kodwa ikwabalulekile ekusebenzeni kakuhle kwazo zonke iinkqubo eziphambili emzimbeni wakho, kwaye oko kukunceda uzive ugcwele. Awucingi ukuba uya kukwazi ukusela amanzi amaninzi ngolo suku ngosuku olunye? Zithengele ibhotile enkulu yeplastiki yamanzi, uyigcwalise, yongeza umququ kwaye uyigcine imini yonke. Uya kumangaliswa kubungakanani bamanzi oya kugubha ekupheleni kosuku.

Usuku 2

YIDLA ZONKE IYURE EZINTATHU, NCEDA! Kukutya okuthathu kunye namaqebengwana amabini asempilweni ngosuku olunye. Nali iqhinga: Isidlo ngasinye kufuneka siqulathe iiprotein ezilingana nentende yesundu, ii-veggies (ezingena bhotolo enzima okanye ii-toppings) isonka sengqolowa esipheleleyo-ngaphandle kwe-oveni. Sukuya ngaphezulu kobungakanani okanye umda wokuhamba rhoqo, kwaye ungaze uvumele ukuba ulambe. I-combo enkulu, uthi u-Borden: 4 iqanda elimhlophe eliqhekezayo kunye ne-tomato e-1, inqunyulwe, iqhekeza eli-1 le-toast yengqolowa kunye necephe eli-1 le-lowfat cream cream. Ukutya okulula, xuba iiprotein neziqhamo. Zama amantongomane aluhlaza ali-12 kunye nediliya eneefisti okanye iiamangile ezili-12 eziluhlaza kunye neapile efafazwe ngesinamon.

Usuku 3

FAKA IKHADIYO ENYE. Namhlanje, qala ukuzilolonga -- yenza naphi na ukusuka kwimizuzu eli-10 ukuya kwiyure (ungahlulahlula iyure ibe ngamacandelo amathathu emizuzu engama-20 imini yonke ukuba ufuna ixesha kunye nengqondo). Jonga imizuzu engama-60 ukuba kunokwenzeka, nokuba uhamba kancinci. Emva koko, kwiintsuku ezisixhenxe ezizayo, yenza i-cardio yonke imihla - akukho zizathu. (Khumbula, uzama ukuqala umkhwa; iintsuku ezisixhenxe zilandelelana ayisiyonto kufuneka uyenze ebomini!) Sebenzisa inkqubo yethu yokutshisa amanqatha kwiphepha le-172.

Usuku 4

YONGEZA UKULULA. Qala ngokwenza imizuzu emi-3-5 yolula kakhulu ekuseni. "Oku kubaluleke kakhulu," ugxininisa u-Borden, owongeza ukuba ukolula kuvula i-hip flexors kwaye kuzise ukuguquguquka emqolo, ke awuyiqali usuku lwakho ungangxami. Ligqibe usuku ngokuzolula ngobunono, ngakumbi ukuba ubusele uhleli edesikini kangangeeyure. "Ufuna ukulungisa umzimba wakho ukuba uphumle ngaphambi kokuba ulale," ucacisa uBorden. Okona kubaluleke kakhulu, yenza inkqubo epheleleyo yokuzolula emva kokuzilolonga kwe-cardio (xa izihlunu zifudumele), ubambe kwindawo yoxinzelelo oluncinci imizuzwana engama-30 ngaphandle kokubetha. (Ukolula ongasisebenzisa kwinkqubo yonke, ngena kwi Shape.com/stretching.)

Usuku 5

HLOLA Ubukhulu besahlulo sakho. Ubusitya kakuhle kangangeentsuku ezintlanu ngoku, kodwa ukuba ufana nabasebenzi be-Shape abazame esi sicwangciso, mhlawumbi sele uqalisile ukujonga ubungakanani bezabelo kwaye uqikelele ukuba yimalini echanekileyo. Buyela kuSuku lwesi-2 kwaye usebenzise esi sikhokelo sesahlulo esingqongqo kuyo yonke inkqubo. Ukuba ubulambile nangaliphi na ixesha kwisicwangciso ukuza kuthi ga ngoku, jonga ipleyiti yakho: Unokukhetha ideri engenamafutha endaweni yokhetho lwamafutha aphantsi okanye i-white-flour carbs endaweni yokhetho oluqinileyo olukugcina ugcwele ixesha elide, njenge-oatmeal. kunye nesonka se-pumpernickel.

Usuku 6

Gxininisa KUQEQESHO LWEMANDLA. Nangona i-cardio ibalulekile ekulahlekeni kwamafutha, uqeqesho lwamandla luya kukhawulezisa iinzame zakho; uqeqesho lwamandla lwakha umsipha, otshisa ngaphezulu kweekhalori ngaphandle kwezicwili ezinamanqatha. Qala ngeeseti ezi-1-2 ukuya kwezi-8 ukuya kwezi-12 zobunzima obulinganiselweyo kabini ngeveki kwiintsuku ezingagungqiyo, kwaye ukhethe umthambo omnye kwilungu lomzimba: iingalo, i-abs, isifuba, umva kunye nemilenze. Sele uphakamisa kwinqanaba eliphezulu? Sebenzisa ubunzima obunzima okanye wenze izinto ezinzima.

Usuku 7

ZINIKE UKUZIHLOLA. Zikhumbuze ubuncinci kabini ngemini ukuba ume kwaye uhlale umde (onenzuzo eyongeziweyo yokuba yimbonakalo enciphileyo kwangoko). Chitha nje imizuzu embalwa kwaye uzijonge esipilini. Khubaza amagxa akho ngasemva, cinezela amagxa akho, phakamisa isifuba sakho, utsale i-abs yakho-kwaye uzame ukugcina le meko ilungileyo ngelixa uphefumla ngokuqhelekileyo.

Usuku 8

YIXUBE. Tshintshela ukolula yakho mihla le iklasi yoga (okanye utyalo-mali kwi DVD yoga; siyamthanda Gaiam A.M. kunye P.M. Yoga yabaqalayo, $20; gaiam.com), okanye incwadi salsa okanye enye iklasi yomdaniso for cardio yakho. Ifilosofi kaBorden: Ukuzilolonga kufanele ukuba kumnandi, ayinguye wonke umsebenzi. Ukuba uthatha isigqibo sokubambelela kwindlela yakho yokubaleka okanye uhambe, ubuncinci yahluka indlela yakho okanye ubunzulu.

Usuku 9

ZAMA INDLELA ENYE ENTSHA, akukho nto icacisiweyo, yinto nje eyahlukileyo. Kuya kufuneka ufunde ukutya into oyithandayo, utshilo uBorden-okanye awusoze uqhubeke nokutya okusempilweni. Ngamanye amaxesha ukufumana nje indlela entsha yokupheka endala, efanayo endala kwanele ukukugcina ekudleni nasekutyeni.

Usuku lwe-10

Thatha i-10 ngokwakho. Kuya kufuneka wongeze into ephumla ebomini bakho, nokuba kukuhlamba, ukuphulula okanye ukukhaba nje iinyawo zakho esofeni, ukuvala amehlo kunye nokumamela umculo owuthandayo kwi-iPod yakho. Imizuzu nje eli-10 inokuhlaziya ingqondo yakho. Wonke umntu ufuna ukutyhala imizimba yakhe ukuya kumda, utshilo uBorden, "kodwa akukho mntu ufuna ukuzikhathalela." Ukutotoswa kuyafuneka: Awungekhe uwufumane owona mzimba wakho ubalaseleyo ukuba awuthathi xesha lokuphumla rhoqo. Ngoku kufuneka uzive ungcono-kwaye, okona kubaluleke kakhulu, uvuselelwe. Ukuba uwela enqwelweni kwiinyanga ezimbalwa ukusukela ngoku, ungakhathazeki. Njengoko uBorden uthi: "I-10-day anti-flab routine ingaphinda isetyenziswe ebomini bakho nanini na xa ufuna ukubeka isiseko sempilo kunye nomzimba wakho omhle."

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