Isicwangciso sakho sokutya seentsuku ezi-5, jonga-Kakuhle-Uze

Umxholo

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Nokuba unesidlo sangokuhlwa sothando okanye ufumana iziselo kunye namantombazana akho, uSuku lweValentine lusuku apho bonke abantu basetyhini befuna ukuziva-kwaye bajonge-kwezabo zesini. Ukuba utsiba umthambo mva nje, lonke ithemba alilahlekanga! Ukuba kukuziphatha kwakho okuhle kule veki yokugqibela kunokwenza wonke umahluko ekucofeni isisu sakho kunye nokucoca izihlunu zakho ngokukhawuleza.

Sijikele kuFranci Cohen, umqeqeshi wabucala, ingcali yezondlo eqinisekisiweyo, umthambo wokuzilolonga, kunye nomsunguli weFuel Fitness eBrooklyn, ngesondlo kunye nesicwangciso sokuzivocavoca ukukunceda ukuba uthambise kwaye unciphise kwiintsuku nje ezintlanu. Yonke imihla ibonisa izidlo ezisixhenxe ukuya kwezilithoba (ezikhethwe njenge-M1, i-M2, njl.), Zonke kunye nokutya okune-metabolism encinci ye-metabolism engenzi nje ukwandisa ikhalori evuthayo kule veki, kodwa gcina imetabolism yakho xa ulula ubuyela ekudleni okuqhelekileyo kwiveki ezayo. Ungasela ikofu kuyo yonke iveki, kodwa tsiba iswekile kwaye unamathele kubisi olunamafutha ukuba awuyithandi emnyama. Kwaye ungalibali ukusela ubuncinane ii-ounces zamanzi ezingama-32 yonke imihla. (Yenye yeendlela zethu ezili-10 zokwehlisa ubunzima ngaphandle kokuzama nokuzama.)

Landela izicwangciso zokutya kunye neengcebiso zokuzilolonga ezingezantsi ukuze ukhangeleke ngcono kuyo nantoni na oyiyo-okanye unganxibanga ngolu suku lweValentine. (Ufuna iingcebiso malunga nokuba ungade unxibe ntoni? Zama ezi Pretty Intimates: The Season's Sexiest Lingerie.)

Usuku 1

Qaphela ngokutya amancinci amancinci rhoqo kangangoko ukuze unciphise ubungakanani besisu sakho sonke, esinokukunceda uhlale ugcwele ixesha elide ngokutya okuncinci, kunye nokugcina amanqanaba eswekile yegazi azinzile.

Isicwangciso sokutya:

M1: 1/2 iresiphi ye-oatmeal pancakes (Dibanisa i-1/2 yekomityi ye-oats yefashoni yakudala, i-3 yeqanda emhlophe, i-1/2 yebhanana ecujiweyo, kunye nesinamon. Tshifa ipani ngesitshizi sokupheka kwaye ugalele umxube we-pancake kumacephe. ​​Jikelisa xa ziqala ukugqabhuka. . Yahlula ibe sisiqingatha okwangoku, nesiqingatha sisi-M4.) Iipancakes eziphezulu kunye nee-raspberries ezisi-8.

I-M2: I-apula e-1 eluhlaza kunye ne-2 tablespoons ecacileyo, i-lowfat ye-yogurt ye-Greek

I-M3: I-Turkey isonga: Beka amaqabunga ama-3 amakhulu aluhlaza phantsi ngokwahlukeneyo njengokugoba. Kwinto nganye, sasaza i-balsamic aioli (eyenziwe ngeviniga yebhalsam, i-Dijon mustard, i-lowfat mayo eluhlaza, ityuwa, ipepile). Ngaphezulu kunye ne-1/4 yeepawundi esandula isilayi sesifuba (hayi inyama edliwayo), ii-carrot ezi-2, kunye ne-1/4 yekomityi yedandelion imifuno, yahlulwe ngokulinganayo phakathi kwaba bathathu. Songa njengeqhiya. Iresiphi ivelisa i-3 esongelayo.

I-M4: 1/2 iresiphi ye-oatmeal pancake kunye nepere

I-M5: 6 iiamangile eziluhlaza kunye nekomityi enye yekomityi yobisi

I-M6: Ii-ounces ezi-4 zebele lenkukhu eyosiweyo, i-cubed, kwaye iphoswe phezu kwesaladi yakwa-Israel ebandakanya ii-cucumber ezi-3 zakwaSirayeli ezidayiweyo, ipepile ebomvu edayiweyo e-1, incindi ye-lemon e-1, kunye ne-1/4 yekomityi yeparsley enqunqwe. Ixesha kunye ne-cumin kunye nechaphaza letyuwa xa ufuna.

I-M7: Ii-ounces ezi-4 zamanzi ashushu anelamuni, kunye nesitya se-1 ikomityi ye-arugula eluhlaza kwi-snack emnandi ebusuku

Ukuzilolonga: Iyure enye yebhola ekhatywayo (Thatha iklasi, okanye uzame i-Killer Kickboxing Workout kunye neKickboxing ye-Killer Abs.)

Usuku 2

Mamela umzimba wakho: I-neurotransmitter enye ebizwa ngokuba yiCCK (cholesystokinene) ithunyelwa ukusuka esiswini ukuya kwingqondo ukubhalisa ukuba ugcwele, kodwa kuthatha imizuzu engama-20 ukuba lo myalezo uthunyelwe. Yitya kancinci kancinci ukuze unike umzimba wakho ixesha elaneleyo lokuqonda ukuba ugcwele kwaye ukugcinele amawaka weekhalori.

Isicwangciso sokutya:

I-M1: 3 I-Spider Bites (Hlanganisa kunye ne-1 indebe ye-oats endala, i-2/3 i-coconut, i-1/2 yekomityi ibhotela, i-1/2 indebe yokutya, i-1/2 indebe ye-chocolate ye-coco nibs, i-1/4 i-agave okanye Ubusi, 1 ukuya kwi-2 ithisipuni yevanila isicatshulwa. Yigqume uze uyibeke efrijini kangangeyure, uze uqengqe ube ziibhola. Iresiphi ivelisa iibhola ezingama-25 ukuya kwezingama-30.

I-M2: 1/2 indebe yokugcoba i-oats cereal epheleleyo kunye ne-1/2 yekomityi yobisi lwe-skim, kunye ne-3 strawberries

I-M3: I-1 ikomityi ye-cantaloupe e-cubed kunye nama-walnuts ama-3 ekrwada kunye ne-almonds ekrwada emi-3

M4: I-muffin yesiNgesi yengqolowa ethosiweyo, ene-omelet eyenziwe ngamaqanda ama-3 amhlophe kunye ne-1/2 yekomityi yamagqabi esipinatshi

I-M5: Umntu om-1 itona emhlophe emanzini axutywe ne-1/2 yekomityi yekhaphetshu emfusa, i-1/4 yekomityi yekherothi ekhutshiweyo, i-Lowfat mayo, kunye ne-Dijon mustard.

I-M6: 2 iluma isigcawu kunye neapile encinci eluhlaza

I-M7: ii-ounces ezi-4 ze-salmon eyosiweyo ngaphezulu kwe-2 yeekomityi ze-wasabi slaw (xuba iklabishi emhlophe egalelwe umthi / cole slaw udibanise ne-lowfat mayo kunye ne-wasabi mayo njengoko ufuna)

I-M8: I-pepper ebomvu e-1 kunye ne-1 ikomityi yamanzi ashushu kunye nejusi ye-1/2 lemon kunye nedash yepepper ye-cayenne

Ukuzilolonga: Isekethe ye-treadmill yeyure enye (Zama enye yezi zicwangciso ezi-4 zokutshisa amanqatha ukuze ubethe i-Treadmill Boredom.)

Usuku 3

Kwiintsuku ezintathu, mhlawumbi sele uziva ngokwahlukileyo-yonke into ukusuka kwiintloko zokurhoxisa iswekile ukuya kwimvakalelo ecocekileyo nesempilweni. Gcina uphawu lweempawu malunga nokuba womelele kangakanani, utyhafile, uqaqanjelwa okanye ungaziva zintlungu emva kokutya okuthile okanye ngalo lonke usuku. Oku kuyakunceda ngakumbi ezantsi kwendlela!

Isicwangciso sokutya:

M1: 1 iapile eluhlaza

I-M2: 2 iipunipoon ezicacileyo

I-M3: 1 i-clementine kunye ne-1 iqanda elibilisiweyo

M4: Isaladi eyenziwe nge 1/2 ikomityi yeparsley kunye ne 1/2 yekomityi yedandelion eluhlaza enejusi yelamuni enye

I-M5: 1 iqanda elilukhuni elibilisiweyo kunye nekomityi enye yemifuno yesuphu yemifuno ngaphezulu kweepunipoyi ezi-2 eziphekiweyo zeditalini ipasta. (I-Puree 6 iitumato eziqhotsiweyo kwaye udibanise nee-ounces ezingama-32 zemifuno ephantsi yesodium kwisitokhwe sakho.Songa iieeks ezi-3 ezintsha, ii-carrot ezi-3 kunye ne-3 celery stalk, zonke zidityaniswe nesiseko sakho. Dibanisa uze udibanise iindlebe ezi-3 zengqolowa entsha ene-steamed evaliweyo kwi-cob, iikomityi ezi-3 zesipinatshi somntwana esitsha, i-1 itoti yeembotyi ze-canelini, edreyiniweyo kwaye ihlanjwe, enye icephe le-1 i-oregano entsha kunye ne-2 icephe lebasil entsha. I-Recipe isivuno se-4.)

I-M6: Hlanganisa ikomityi e-1 ecoliweyo, inkukhu ephekiweyo, i-avocado evuthiweyo e-1, ikomityi ye-1/2 yePanko, i-clove egalelweyo, icephe, kunye netyuwa / ipepile ukunambitha. Ifom ye-5 ye-patties ukusuka kulo mxube kunye ne-grill (i-medium elungiselelwe kakuhle, engenziwanga kakuhle). Kwakhona grill 2 portabella mushroom caps. Isangwetshi enye ephekiweyo phakathi kweebhanti ezimbini ze-portabella cap, kunye nelethisi yaseRoma.

I-M7: 2 I-Fibre enye inyanga isivuno siphatha ama-26.)

Ukuzilolonga: Iyure enye yebhayisekile yangaphakathi (Awunayo iklasi yokuya kuyo? Yenza le Spin ukuya kwiSicwangciso sokuQeqesha esiSlim!)

Usuku 4

Ixesha lokuphindaphinda kwimithambo! Kuya kuba ngumceli mngeni ukwenza ijubane ngeshedyuli yakho, kodwa sisitshixo sokuvumela ukukopela kunye nokuhluza kwimpelaveki (njenge-V-Day iitshokholethi!). Ukuzilolonga namhlanje nangomso kubukhali kakhulu ukunceda umzimba wakho ukuzoba nangaphezulu kunesiqhelo kwi-glycogen egciniweyo, evumela umzimba ukuba ujolise kwaye uphelise iindawo zokugcina amafutha ngexesha kunye nangeeyure emva kokuzilolonga. Ukutya kwisicwangciso sakho kuya kuba nale nto ithiyori.

Isicwangciso sokutya:

I-M1: 1 iFiber One yiphathe ngekomityi yekofu (icaffeine epheleleyo)

M2: Sika ibhanana kwizilayi ezili-10. Thatha iitispuni ezi-3 zebhitamini uze wahlule ngokulinganayo ngaphezulu kwesilayi ngasinye. Umkhenkce kwitreyi yokubhaka enephepha le-wax. Yitya ezi-3 kwesi sidlo

I-M3: 1/2 ye-oatmeal pancake (iresiphi efanayo njengoSuku loku-1) kunye ne-1/4 yekomityi raspberries

I-M4: 1 ipepile ebomvu, ikhukhamba e-1, 1 iminqathe, iqanda eli-1 elibilayo

I-M5: 1/2 ye-oatmeal pancake ene-1/2 grapefruit

I-M6: 1.5 iikomityi isuphu (iresiphi yezolo) ene-ounces ezi-2 zeebhokhwe zenkukhu ezigayiweyo zaphoswa kwisuphu

M7: Iikomityi ezi-2 ezixutywe uhlaza kunye nee-ounces ezi-2 zesifuba senkukhu eyosiweyo, izilayi ezi-3 zamaqunube kwisaladi, kunye ne-almonds ekrwada emi-6 enqunqwe. Isaladi yokunxiba ngeepunipoli ezimbini zokunxiba i-avocado (1 iavokhado, encinci engaphantsi kwe-1/4 yekomityi eyongezelelweyo yeoyile ye-olive, i-1/4 yekomityi yamanzi, i-1/4 yekomityi yeparsley, igalikhi ye-clove e-1, incindi ye-1/2 yeelamuni entsha, itispuni e-1 i-agave nectar, ityuwa kunye nepepper ukunambitha).

M8: 1 ikomityi yamanzi ashushu kunye netispuni e-1 yejusi yelamuni entsha kunye nentwana yepepile yecayenne

Ukuzilolonga: Inkqubo ye-HIIT yeyure enye (Siyathemba ukuba i-HIIT Workout i-Indianapolis Colts Cheerleaders Funga Ngu.)

Usuku 5

Yitya iprotheyini encinci kwisidlo ngasinye-i-nitrogen ekwiprotein ikunceda ukuba unciphise ubunzima bamanzi, kwaye umzimba wakho kufuneka usebenze nzima ukwetyisa iproteni xa kuthelekiswa ne-carbs namafutha (kwaye umsebenzi omninzi uthetha ukutshiswa kweekhalori ezingaphezulu!).

Isicwangciso sokutya:

Isilayi se-M1: 1 isonka esiphelele

I-M2: 1/2 ibhanana kunye neeamangile ezi-6 eziluhlaza

I-M3: I-1 intonga ye-part-skim string cheese kunye ne-1 ebomvu i-bell pepper

I-M4: Umntu om-1 unokwenza ityhuna emhlophe emanzini, intwana yemostade yeDijon, kunye nezinti ezi-2 zeseleri.

I-M5: 1/2 indebe ye-oats endala eyenziwe nge-1/2 yekomityi yobisi olunotyiweyo, isinamon njengoko ufunayo, kunye ne-1/2 ye-teaspoon agave

I-M6: ii-ounces ezi-4 ze-tuna steak kunye ne-1/2 yekomityi ye-broccoli ene-steamed, kunye ne-saladi yeekomityi ezi-2 ezixutywe imifuno ene-1/4 yekomityi ye-beet ebomvu e-steamed kunye ne-sliced. Isaladi yokunxiba ngomxube weviniga yebhalsam, ioyile eyongezelelweyo ye-olive, kunye ne-Dijon mustard.

M7: 1 ikomityi yeti yepepileminti

Ukuzilolonga: Iyure enye ye-cardio bootcamp (Siyayithanda leBarry's Bootcamp-Inspired Ins, Butt, kunye neCore Workout.)

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