Amathiphu ama-5 Ekulahlekelweni Ekugcineni Lawo Amakhilogremu Ayisi-5 Okugcina

-Delile

• Ithiphu # 1 yokuthi Ungalahlekelwa kanjani ngamakhilogremu ama-5: Phakamisa izinsimbi
• Ithiphu # 2 Yokuthi Ulahlekelwa Kanjani Amakhilogremu Ama-5: Gcina Ijenali Yokudla (ne-Drink Journal)
• Ithiphu #3 Yendlela Yokwehla Ngamaphawundi angu-5: Yenza Kancane I-HIIT
• Ithiphu #4 Yendlela Yokwehlisa Amakhilogremu angu-5: Ungeqi Ukudla Kwakho Ngemva Kokuzivocavoca
• Ithiphu #5 Yendlela Yokwehla Ngamaphawundi angu-5: Yenza Ukulala kube i-Prio
• Kodwa Ingabe Ngempela Kuyifanele ukuthola ukuthi ulahlekelwa kanjani ngamakhilogremu ama-5?
• Buyekeza kwe-

Noma ngubani onomgomo wokulahlekelwa isisindo wesikhathi eside uyazi ukuthi kumangalisa kanjani ukubona ukusebenza kwakho kanzima kubonakala esikalini - nokuthi kukhungathekisa kanjani lapho lelo nani libambeka ngamakhilogremu ambalwa nje kusisindo sakho osibhekise kuso. Ngezinye izikhathi, ukuthola indlela yokulahlekelwa ngamakhilogremu angu-5 kuzwakala kuyinselele nakakhulu kunama-50.

Lapho uqala ukuhlela ukulahla amakhilogremu ayi-15, 20, noma angama-30-plus, indlela yokuphila iguquka njengokukhipha i-caffeine yakho yokuya e-sugary ngenguqulo enekhalori ephansi noma ukufaka inani lezinyathelo zakho zansuku zonke kusuka ku-1,500 kuye ku-10,000 enconyiwe) can ikusize ufeze izinhloso zakho.

Ngeshwa, lapho usondela kusisindo sakho osibhekise kuso, kulapho udinga ukunaka ushintsho oluncane olunemininingwane, futhi kunzima kakhulu ukugcina leyo miphumela yokwehlisa isisindo iza, kusho u-Albert Matheny, MS, RD, CSCS, co- umsunguli weSoHo Strength Lab nomeluleki weProMix Nutrition. Lokho kusho ukuthi amathiphu owabona ku-inthanethi wokuthi ungalahla kanjani amakhilogremu ama-5 ngokushesha kungenzeka angasebenzi i-IRL futhi, ngokuya ngamasu nokuthi "ukushesha" kusho ukuthini kuwe, nawo angaba yimpilo. "Umzimba wakho unebanga lesisindo obekiwe ofuna ukusebenza kulo, futhi njengoba uya uncika, umzimba wakho uya uncipha ekunciphiseni isisindo esingeziwe," uyanezela. (BTW, nansi indlela yokubona lapho umzimba wakho usufinyelele isisindo sawo somgomo.)

Ukungasho, uma ulahlekelwa isisindo, isilinganiso sakho se-basal metabolic, noma inani lama-calories umzimba osha ngesikhathi sokuphumula, lizokwehla. Ngamanye amagama, okhanyayo "wena" uzodinga amakhalori ambalwa ngosuku ukwenza imisebenzi eyisisekelo (njengokuphefumula) kunalokho obukwenza ngenkathi usinda, kusho uMichael Rebold, Ph.D., CSCS, usihlalo womnyango wohlelo lokuhlanganisa lokuzivocavoca futhi umsizi kaprofesa wesayensi yokuzivocavoca ehlanganisiwe eHiram College e-Ohio.

Njengoba uthola ukulingana, imisebenzi yakudala eyake yashisa inani lama-khalori angazelelwe ayinikezi i-bang efanayo ngembabala yakho. Isibonelo, uma ukuhamba imayela kungaseyona inselele njengoba kwakunjalo ngaphambili, udinga ukusebenza kanzima noma isikhathi eside ukuze nje uvune ukushisa okufanayo kwekhalori, kusho uMatheny. (Nakhu ukujima okungcono kakhulu kokunqoba i-plateau yokulahlekelwa isisindo, ngokusho kwesayensi.)

Konke lokhu kungazwakala kukudikibalisa njengoba unquma ukuthi ungalahla kanjani amakhilogremu ama-5, kepha khumbula: Usuvele wenze umsebenzi omningi okwenza umgomo wakho wokwehlisa isisindo ube ngokoqobo. Ukuvala lelo gebe, konke okudingayo ngempela kungenye yalezi zindlela ezincane, ezivunyiwe ngongoti zokuthi ungalahla kanjani amakhilogremu ama-5 ngendlela enempilo. (Futhi khumbula, isikali asiyona yonke into. Hlola lokhu kunqoba okungalingani ongakusebenzisa ukukala impumelelo esikhundleni salokho.)

Ithiphu # 1 yokuthi Ungalahlekelwa kanjani ngamakhilogremu ama-5: Phakamisa izinsimbi

I-Cardio yinhle; kungenzeka ukuthi ikusize ukuthi ufike kude kangaka ohambweni lwakho lokwehlisa isisindo. (Siyakuhalalisela!) Kepha uma uqhubeka nokudlula endaweni yokubeka isisindo ngokuthanda umshini wokunyathelisa noma okwe-elliptical, uzolahlekelwa yinzuzo eyingqayizivele yokwehlisa isisindo ongayithola kuphela ekuphakamiseni i-iron.

"Ukuqeqeshwa kwamandla kwakha izicubu ezithambile, okuzothuthukisa umzimba wakho," kusho uMatheny.

Ngokungafani namafutha, imisipha izicubu ezisebenza ngokomzimba. Lokhu kusho ukuthi, iphawundi-nge-paundi, imisipha ishisa amakhalori amaningi ekuphumuleni kunamafutha (cishe ama-calories ayisikhombisa kuya kwayishumi ngekhilogremu lezicubu zomzimba ngosuku, uma kuqhathaniswa namakholori amabili kuya kwamathathu ngephawundi lamafutha ngosuku, kusho uRebold). Pakisha imisipha eyengeziwe kuhlaka lwakho, futhi uzodla ama-calories engeziwe lapho uphumule.

Vele ukhumbule: Ukwengeza imisipha ngeke kukuguqule ube umshini oshisa amakhalori, futhi akulona isu lokuthi ulahlekelwa kanjani ngamakhilogremu angu-5 "ngokushesha," ngakho ungacabangi ukuthi ama-biceps akho akhulayo azokusiza ukuthi ufinyelele umgomo wakho wezempilo ngo. ngesonto elizayo noma kwanele ukuvikela ukuzuza kwesisindo ekudleni okungalungile. Kodwa-ke, uma uzama ukunyakazisa isikali ngokunensa nangokuqhubekayo, ukuba nomsipha omncane owengeziwe kungenza umehluko. Futhi uma inombolo esikalini ingayehli, ungalilahli ithemba. Ukunciphisa ama-fat cells kanye nokunqwabelanisa amangqamuzana emisipha kungase kubangele isisindo sakho sihlale sinjalo - okuyinto, kulokhu, into enhle! (Okuhlobene: Izindlela ezingama-30 zokushisa ama-Calori ayi-100 + Ngaphandle Kokuzama)

Yenza lokhu: Isincomo sokuqala sikaMatheny sendlela yokulahlekelwa ngamakhilogremu angu-5 ukuqeqeshwa kwamandla okungenani kathathu ngeviki noma yikuphi phakathi kwemizuzu engama-20 nengama-60. Gxila ekuzilolongeni okuhlanganisiwe njengama-squats, ama-deadlift, ama-push-up, ama-pull-up, namaphaphu, njengoba lezi zinyathelo ziqoqa amaqembu amaningi emisipha ukuze ashise amakholori amaningi. Gxila ekukhuleni kwemisipha (okubuye kwaziwe ngokuthi i-hypertrophy yemisipha) ngokunamathela kumasethi ayisithupha kuya kwangu-12 aphindaphindayo anesisindo esimaphakathi, njengoba kunconywe i-American College of Sports Medicine. (Zama lokhu kuvivinya amandla kwabaqalayo uma udinga uhlelo lokwenza.)

Ithiphu # 2 Yokuthi Ulahlekelwa Kanjani Amakhilogremu Ama-5: Gcina Ijenali Yokudla (ne-Drink Journal)

Uma ungaqiniseki ukuthi ungalahla kanjani amakhilogremu ama-5 angenakunyikinyeka, zama ukufaka ukudla kwakho izinsuku ezimbalwa; lokho okutholayo kungase kukumangaze.

"Abantu abaningi abaqapheli ukuthi ukuphithizela lapha ngezikhathi ezithile, ukuxubha kungahlanganisa," kusho uKeri Gans, R.D.N., ongumnikazi we-Keri Gans Nutrition kanye Umumo ilungu lebhodi labaluleki. (Okuhlobene: Kuyini Ukushoda Kwekhalori, Futhi Ingabe Kuphephile?)

Isibonelo, ungase ucabange ukuthi udla ama-alimondi ambalwa lapha nalaphaya usuku lonke. Kepha uma uqala ukubhala phansi ukudla kwakho, ungaqaphela ukuthi empeleni ubamba idlanzana lokuqoqa njalo lapho udlulisa isidlo. Ngakho-ke esikhundleni sokudla i-ounce elilodwa elinengqondo (cishe ama-calories ayi-160), udla amakholori afihliwe angamakhulu amabili noma amathathu ngosuku. (Leli qhinga elincane lizokukhombisa ukuthi kungani unganciphisi isisindo.)

Landelela nama-cocktails akho: IVestal, eNew York. Lezo ziphuzo azihlanganisi nje kuphela, kodwa futhi zingakhulisa isibalo sakho sekhalori yokupheka. "Utshwala buyehlisa ukuzithiba kwakho, ngakho-ke i-oda lamafrimu aseFrance noma i-burger alibonakali lingenampilo njengoba bekuvame ukwenza."

Kunezinhlelo zokusebenza eziningi zokulandelela ukudla laphaya (okuhlanganisa nazo zonke lezi zinhlelo zokusebenza zamahhala zokunciphisa isisindo), kodwa u-Gans uncoma ngempela ukuthi amaklayenti aye esikoleni esidala futhi abhale ukudla kwawo ngepeni nephepha. Unikeza izizathu ezimbalwa zokuya kubuchwepheshe obuphansi:

1. Izinhlelo zokusebenza zokulandelela ukudla nazo zibala amakhalori. Leli zinga lemininingwane lingasiza abanye abantu, kepha amaGans akhetha ukuthi amaklayenti akhe azi amasayizi wezingxenye ezinempilo, ngokungafani namanani ekhalori ngqo, njengoba efunda ukwehlisa amakhilogremu ama-5. (Bheka le infographic ukuze ubone ngeso lengqondo usayizi wengxenye efanele wokudla okudumile.)
2. Ukubhala phansi ukudla kwakho ngesandla kukunikeza ithuba lokuqaphela ezinye izici, ezihlanganisa isimo sengqondo, indawo ezungezile nemizwa. Isibonelo, uma uqaphela ukuthi uhlala ukhetha isidlo sasemini esisheshayo ngezinsuku lapho unemihlangano yomsebenzi wokuxineka kakhulu, ungasebenzisa lolu lwazi ukuze usebenze ngokupakisha inketho enempilo ngalezo zinsuku. "Ukubhalwa kokudla kungafana nokudlala umseshi," kusho uGans.

Yenza lokhu: Thatha ipeni nencwajana yokubhalela (noma landa uhlelo lokusebenza uma uthanda) bese uqala ukuloga yonke into oyidlayo ngosuku. Qhubeka kuze kufike ama-budge esikalini noma uma ubona ukuthi uyazi ngokwengeziwe imikhuba yakho yokudla, kusho uGans. Ungathola ukuthi udinga kuphela ukurekhoda ukudla kwakho izinsuku ezimbalwa ukuze uqaphele imiphumela. Noma kungathatha amasonto ambalwa ukuthi ekugcineni ubone umthelela. Kunoma ikuphi, iyithiphu egunyazwe isazi sokudla sendlela yokulahlekelwa ngamakhilogremu angu-5 okufanele ukuhlolwa. (Okuhlobene: Into engu- # 1 Yokugcina Engqondweni Ngaphambi Kokubeka Imigomo Yokulahlekelwa Isisindo)

Ithiphu #3 Yendlela Yokwehla Ngamaphawundi angu-5: Yenza Kancane I-HIIT

Kungazwakala njengokuphikisana, kepha uma unenkinga yokukhomba ukuthi ungalahla kanjani amakhilogremu ama-5 (futhi uwagcine engekho), impendulo kungaba ukwenza okuncane, hhayi okungaphezulu - ikakhulukazi uma kukhulunywa ngokuqeqeshwa kwesikhawu esiphakeme (HIIT).

Yebo, i-HIIT inikeza izinzuzo zokulahlekelwa isisindo: Eyodwa Ijenali Yomhlaba Wonke Yokukhuluphala Ucwaningo lubonisa abesifazane abenze izikhathi ze-HIIT zemizuzu engu-20 behle cishe ngamakhilogremu angu-7.3 ekupheleni kwamasonto angu-15, kuyilapho abesifazane abenze imizuzu engu-40 yokuzivocavoca kwe-aerobic okuqinile empeleni bazuze cishe amakhilogremu angu-2.7 ngesikhathi esifanayo.

Kepha ngokusho kukaMatheny, akuvamile ukuthi abavocavoca umzimba bajahe umgomo wokwehlisa isisindo ukuze bathokoze kakhulu nge-HIIT. Futhi uma yenziwe ngokweqile, i-HIIT ingadala imiphumela emibi engemihle, kufaka phakathi ukukhathazeka ngokweqile nokukhathala, ukukhathazeka ukulala, nokuntuleka kwesisusa - akukho okusisiza ukuthi wehlise lawo makhilogremu ama-5 okugcina. Ngaphezu kwalokho, i-HIIT inyusa amazinga e-cortisol emzimbeni wakho (owaziwa nangokuthi "i-hormone yokucindezeleka"), kusho uMatheny. Ngokuhamba kwesikhathi, amazinga aphezulu e-cortisol angakhuphula amazinga kashukela egazini lakho futhi akhuthaze umzimba wakho ukubambelela ezitolo ezinamafutha ozama ukuzisusa. (Okuhlobene: Izindlela Eziyi-10 Eziyinqaba Umzimba Wakho Osabela Ngayo Ekucindezelekeni)

Yenza lokhu: Uma ubona ukuthi uhlale uqaqamba, ukhathele, uzabalaza nokuzumeka, kanye/noma wesaba ukujima kwakho, shintshanisa okungenani iseshini yakho ye-HIIT ngokuhamba okude noma ukugijima (okungenani imizuzu engama-45). Esikalini sika-1 kuya ku-10, lapho u-1 engahambisani nomzamo futhi u-10 ebhekisela ekugijimeni okuphumayo, inhloso yokuzikhandla engu-6. "Kufanele ukwazi ukuba nengxoxo nothile ngaphandle kokuhefuzela," kusho. Matheny. (I-P.S. Ingabe Kufanele Ushintshe Ukuqeqeshwa Kwe-HIIT Kwe-LISS Workouts?)

Ithiphu #4 Yendlela Yokwehlisa Amakhilogremu angu-5: Ungeqi Ukudla Kwakho Ngemva Kokuzivocavoca

Uma ungafaki uphethiloli, empeleni ungalimaza imizamo yakho yokwehlisa isisindo ngokuhamba kwesikhathi, usize leyo ngcosana yokugcina yesisindo isikhashana.

Kuyavunywa, ungahle ungazizwa ulambile ngemuva kokuzivocavoca kwakho. Izikhathi zokuzivocavoca ezinamandla (ezenziwa ngamaphesenti angama-75 noma ngaphezulu kwenani lokushaya kwenhliziyo yakho) noma ukusebenza okude (okwenzelwe imizuzu engama-90 noma ngaphezulu) kunganciphisa isifiso sokudla kuze kube yimizuzu engama-90 ngemuva kokuqeda ukusebenza, ngokusho kwesifundo esincane somshayeli Ijenali ye-Endocrinology.

Lokho kusho, ukudla ngemuva kokuzivocavoca kwakho kubaluleke kakhulu, futhi kungaba yisizathu sokuthi ungakwazi ukuthola ukuthi ungalahlekelwa kanjani ngamakhilogremu ama-5.

"Uma udla, umzimba wakho uyazilungisa," kusho uMatheny. Ngokuqondile, ukudla ukudla okugcwele amaprotheni okubandakanya inani elilinganiselwe lama-carbs kuzokunikeza izakhamzimba ezidingekayo ukulungisa imisipha yakho nokugcwalisa izitolo ze-glycogen, ifomu lokugcina lama-carbohydrate. Uma ugibela ukudla okulula, umzimba wakho ngeke ulungise noma ungeze imisipha emile, futhi ukujima kwakho okulandelayo ngeke kuphumelele, kusho uMatheny. (Zama eyodwa kwezingu-14 ezinempilo abaqeqeshi bokudla okulula kwangemuva kokujuluka abafunga ngakho.)

Yenza lokhu: Ukuze uthole isidlo sakho sangemuva kokujima, dubula amagremu angama-20 kuye kwangama-25 wamaprotheni nama-calories angaphansi kwama-250. Futhi uma ukuzivocavoca kwakho kuthatha imizuzu engaphansi kwengama-30, nciphisa ama-carbohydrate abe ngaphansi kwamagremu ayi-10. Ngokuzivocavoca okuhlala ihora noma ngaphezulu, gcina ama-carbs ngaphansi kwamagremu angama-25. Izinketho ezimbalwa ezinhle zifaka inkomishi eyodwa ye-yogurt yamaGrikhi noma ucezu lwesinkwa esinamaqanda. Futhi, lokhu akuyona ithiphu yokuthi ungalahla kanjani amakhilogremu ama-5 ngokushesha, kepha kunalokho ungakwenza kanjani ngokuhamba kwesikhathi ngendlela enempilo, ngakho-ke ungalindeli ukushaya umgomo wakho wesisindo ubusuku obubodwa. imibono yokudla okulula.)

Ithiphu #5 Yendlela Yokwehla Ngamaphawundi angu-5: Yenza Ukulala kube i-Prio

Ukweqa njalo iso elisheshayo kwenza okungaphezu kokukuguqula ube yibanga leGrade-A; kuxubana kakhulu namahomoni akho ngokubanga amazinga e-ghrelin ("i-hormone yokulamba") yakho, kanye namazinga e-leptin ("i-hormone esuthi" yakho) ukucwilisa, okungenza ukulahlekelwa kwalawo makhilogremu amahlanu okugcina kungenzeki.

"Abantu abangalali ngokwanele maningi amathuba okuba bafune amanoni namaswidi, babe nokuhamba kancane komzimba futhi benyuse ukumelana ne-insulin, futhi badle ama-calories amaningi ngoba bachitha isikhathi esiningi bevukile," kusho uJonathan Valdez, umnikazi weGenki Nutrition , umqondisi wokudla we-Guild Magazine, kanye ne-media rep ye-New York State Academy of Nutrition and Dietetics.

Isibonelo, abantu abalala amahora amane kuphela ngobusuku obuhlanu badle ama-calories angu-300 ngaphezulu ngosuku kunabahlanganyeli ababelala amahora ayisishiyagalolunye ngobusuku ngesikhathi esifanayo, ngokusho kocwaningo oluncane. I-American Journal of Clinical Nutrition. Okubi kakhulu, inqwaba yalawo makhalori afakiwe avela emithonjeni yamafutha agcwele, uhlobo olukhulisa i-cholesterol ye-LDL ("embi") futhi engakhuphula ubungozi besifo senhliziyo, kwi-National Library of Medicine yase-U.S. (Thola ukuthi ungadla kanjani ama-zzz angcono.)

Yenza lokhu: Hlela ukubamba amahora ayisikhombisa kuya kwayisishiyagalolunye okulala ubusuku ngabunye, njengoba kunconyiwe yiNational Sleep Foundation. Ukuze wenze ukukhukhuleka kube lula, dala isiko lesikhathi sokulala esinethezekile esingafaki i-imeyili nezinto zikagesi. Ukulandela inkambiso yasebusuku kuzosiza ukuthumela umyalezo ebuchosheni bakho ukuthi sekuyisikhathi sokuthi amandla omzimba wakho anciphe.

Kodwa Ingabe Ngempela Kuyifanele ukuthola ukuthi ulahlekelwa kanjani ngamakhilogremu ama-5?

Uma uzame konke kulolu hlu lwamathiphu wokuthi ungalahla kanjani amakhilogremu ama-5 futhi awukwazi ukukhipha lawo ma-LB ambalwa wokugcina, cabanga ukuthi ngabe uxosha inombolo engeyona engokoqobo. Ekupheleni kosuku, izinombolo ezibaluleke kakhulu okufanele uzinake ingcindezi yakho yegazi, i-cholesterol, namazinga kashukela egazini. Uma nje lawo mazinga enempilo, asikho isizathu sokuxineka ngaphezulu kwamakhilogremu ama-5, ikakhulukazi uma udla okunempilo, kusho uGans.Ingasaphathwa-ke, uma wengeze ukuqeqeshwa kwamandla esimisweni sakho sokuzivocavoca, yonke leyo misipha esanda kwengezwa ingabangela isisindo sakho ukuthi singashintshi - noma sikhuphuke. (Okuhlobene: Kungani Ukuncipha Kwesisindo Kungeke Kukujabulise Ngomlingo)

Futhi uma isisombululo sakho sokuthi ungalahlekelwa kanjani ngamakhilogremu ama-5 sisho ukusika wonke amaqembu okudla nokulandela ngokweqile wonke amakhalori, kungahle kube yisikhathi sokudweba umugqa. “Phela, ukuphila kufushane kakhulu ukuba ungakujabuleli ukudla okuthosiwe kwaseFrance,” kwengeza uGans.

Buyekeza kwe-