Ungagxuma Kanjani Imizamo Yokunciphisa Isisindo Yokuthuthukisa Amathuba Akho Wempumelelo

-Delile

• Usuku 1: Ukudla
• Usuku 1: Ukuzivocavoca
• I-Cardio 1
• Isekethe A
• ICardio 2
• Isekethe B
• I-Cardio 3
• Ingqikithi
• Usuku 2: Ukudla
• Usuku 2: Ukuzivocavoca
• ICardio 1
• Isekethe A
• ICardio 2
• Isekethe B
• I-Cardio 3
• Ingqikithi
• Gcina Intuthuko Yakho Iqhubeka
• Uhlu Lokuthenga Lwezinsuku Ezingu-2
• Buyekeza kwe-

Uma uke waba nomcimbi wokunyonyoba, ungase uzibuze ukuthi "Kungenzeka yini ukwehlisa isisindo ngamahora angu-48?" Impendulo emfushane ithi cha, mancane amathuba okuthi uzolahlekelwa isisindo sangempela ezinsukwini ezi-2. "Ochwepheshe batusa izinga eliphephile lokulahla amakhilogremu amabili ngesonto," kusho UmumoIphini lomhleli, uMary Anderson. "Iphawundi elilodwa lilingana nama-calories ayi-3 500, ngakho-ke ukuze wehlise iphawundi ezinsukwini ezimbili, kuzodingeka udle ama-calories angu-2 500 ambalwa" –ukudla okuphahlazeka okungekho muntu okufanele akwenze.

Kodwa-ke, kungenzeka ukuqala ukuthuthukisa ukuzivocavoca okunempilo nemikhuba yokudla ngezinsuku ezimbili nje kuphela, okuyindlela engcono kakhulu yokuqalisa ukwehlisa isisindo. (Okuhlobene: Amathiphu Wokudla Okulula angama-20 Enza Ukudla Okunempilo Kungabi Inselele)

Ukuze uqale, yenza "uhlelo lokuhlasela," kuphakamisa u-Harley Pasternak, umqeqeshi osaziwayo nomqambi we-The 5-Factor Diet. Hlela uhlu lwegrosa ukuze uthenge i-grub eyanele ukudla okuncane okungu-5 ngosuku. Uzophinde ufune ukuhlela lapho uzodla futhi usebenze. Maka konke ekhalendeni lakho ngendlela ongathanda ukwenza i-aphoyintimenti.

Udinga isikhuthazo esengeziwe? Thatha igiya elisha lokujima. "Izicathulo ezintsha zabasubathi zingakunika lokho kuqhubekela phambili," kusho uPasternak."Bangasebenza njengesihibe phakathi kwengqondo nomzimba ukukhulisa ugqozi nokwenza ngcono ukusebenza."

Noma hamba uyothenga (bona uhlu lokuthenga ezansi kwekhasi) ukuthola izithako ozodinga ezinsukwini ezimbili ezizayo zokudla. Lapho uDawn Jackson Blatner, RD, umbhali we I-Flexitarian Diet, ibheka esitolo segrosa, inqola yakhe isigcwele umkhiqizo—isu elibonisa kahle kokubili esikhathini eside nangesikhathi esifushane.

Izizathu zokudla imifino ziningi:

1. Imifino inamakholori azungeze ama-20 ngokusebenza ngakunye. Okunye ukudla kunama-calories izikhathi ezi-3 noma ezine.
2. Zinephesenti eliphezulu lamanzi, ngakho ungazizwa usuthi ngokuwadla.
3. Zine-potassium eningi kuzo, ezingasiza ukulawula umfutho wegazi noketshezi emzimbeni wakho.

Okwenzelwe isikhathi, "Iya esitolo uyothenga imifino ongayidla ngethreyi ye-veggie," kuphakamisa uBlatner. "Futhi, thenga imifino ongakwazi ukuyosa - ama-zucchinis nesikwashi - bese ufaka imifino kukho konke okudlayo."

Lokhu kuhamba kungasiza ukukubeka esimeni esifanele sengqondo. Ngakho-ke beka iphenti nothuli kulezo zicathulo ezibalekayo-ukuqala kwakho kokuncipha kwesisindo kwamahora angama-48 kuqala manje.

Usuku 1: Ukudla

Iphutha elijwayelekile lokwehlisa isisindo ukudla ama-calories ambalwa kakhulu, ngakho-ke ngaphambi kokuba uqale kulokhu noma yiluphi olunye uhlelo lokunciphisa isisindo, bala izidingo zakho zekhalori. Uma kuziwa ekugcineni umzimba unempilo, lokho okuphuzayo kubalwa kakhulu nalokho okudlayo. "Ukuphuza ama-ounces angu-72 amanzi ngosuku kubalulekile," kusho uBlatner. "Faka umcengezi wamanzi omuhle efrijini. Ukuze uthole amanzi anambitheka, ungantanta ku-mint kuwo noma ungafaka izingcezu zamapheya noma i-grapefruit kuwo." (Okuhlobene: Uhlelo Lokudla Lwezinsuku Eziyisi-7 Lokulahlekelwa Isisindo oluvela ku-'The Biggest Loser')

UBlatner uphakamisa imenyu elandelayo ukuze uziphe amandla usuku lonke.

Ukudla kwasekuseni: I-Nutty Oatmeal enama-apula (cishe ama-calories angama-300)

• 1/2 indebe omile oats okusheshayo
• 1/2 indebe yobisi lokuqala soya
• Isipuni esingu-1 ama-walnuts
• 1 i-apula elincane eliqoshiwe

Ukudla kwasekuseni, zama i-oatmeal eshisayo efakwe ubisi lwe-soy futhi ifakwe i-apula elidayisi. Uma uvuke ulambile, lokhu kufanele kukubambe kuze kufike isikhathi sesidlo sasemini. "[Ama-apula] ayagcwalisa ngoba angamaphesenti angama-85 amanzi futhi anamagremu angu-4.5 fiber," kusho uBlatner. Futhi kulabo kini abakhathazekile nge-cholesterol yenu, nisenhlanhleni. "I-oatmeal iyinhlamvu ephelele engasiza ukulawula amazinga e-cholesterol ngenhlanganisela equkethe i-beta-glucan," uyanezela.

Isidlo sasemini: Utamatisi Omusha Utamatisi noBhontshisi (cishe ama-calories angu-400)

• I-1 pita ephelele kakolweni
• 1/2 indebe ubhontshisi omhlophe okheniwe
• 1 inkomishi utamatisi oqoshiwe
• 2 wezipuni oqoshiwe basil fresh
• 2 wezipuni ukugqoka i-vinaigrette

Faka i-pita kakolweni ogcwele ngamabhontshisi, utamatisi, ne-basil, bese ukugqoka nge-vinaigrette. I-whole pita kakolweni iphansi ngamafutha agcwele, iphezulu ku-fibre yokudla, futhi ayinayo i-cholesterol. Yonke into ozoyidla ngaphakathi kwe-pita inempilo futhi, ikakhulukazi ubhontshisi omhlophe. "Ubhontshisi ngumthombo omkhulu wamaprotheni ezitshalo, i-fiber, i-iron, i-potassium ne-zinc," kusho uBlatner.

Isinongo: I-yogurt noju (cishe ama-calories ayi-100)

• I-1/2 indebe ye-yogurt enamafutha aphansi
• 1 ithisipuni uju

Akugcini nge-yogurt egcwele amaprotheni, kodwa futhi iqukethe amasosha omzimba-akhulisa amabhaktheriya amahle abizwa ngama-probiotic. Uma ufaka uju ku-yogurt, izokondla amabhaktheriya amahle ku-yogurt futhi yenze amabhaktheriya abe namandla, kusho uBlatner. "Ngaphezu kwalokho, kungcono ukufaka ubumnandi bakho kwi-yogurt engenalutho kunokuba uyithenge isanongwe ngaphambili ngoba uyakwazi ukulawula inani." (Kuhlobene: Izinzuzo Zezempilo Zeyogathi eziyi-12 Ezibonisa Amandla Azo Okudla)

Isidlo sakusihlwa: I-Salmon ene-Quinoa ne-Broccoli (cishe ama-calories angu-400)

• Ama-ounces amathathu salmon
• 1 inkomishi eqoshiwe ye-broccoli florets
• 1 ithisipuni amantongomane ephayini
• I-lemon engu-1 yejusi
• 3/4 indebe ephekwe i-quinoa

Uzosutha kulokhu kudla. I-salmon eyosiwe inomsoco omningi, iphansi ngamafutha agcwele, futhi ifakwe i-omega-3 fatty acids. Futhi awukwazi ukungahambi kahle nge-broccoli – imifino ithathwa njengokudla okulwa nomdlavuza, ocebile ngamavithamini A no-C, nomthombo omuhle we-calcium, i-iron ne-magnesium. Ngokuqondene ne-quinoa, “iqukethe inani eliphakeme kakhulu lamaprotheni okusanhlamvu,” kusho uBlatner. Ngakho-ke thengisa ngelayisi elimhlophe – kungukushintshana okufanele inkinga.

Ngakho-ke ongena kuphi ama-chips, amakhukhi, uswidi, u-ayisikhilimu notshwala, ubuza? “Akukho ndawo,” kusho uBlatner. Inhloso wukwenza konke ngokusetha kabusha kwezinsuku ezimbili, usho kanje. "Kodwa-ke, abantu besikhathi eside akudingeki bacabange ukuthi lokhu kudla kwezinsuku ezimbili yindlela okufanele baphelele ngayo phakade."

Usuku 1: Ukuzivocavoca

Uma ungumuntu ozivocavoca ekuseni ekuseni, qhubeka uhlanganise izintambo ngemuva kwesidlo sasekuseni. Kodwa-ke, uma ujwayele ukujima kakhulu ntambama noma ngemuva kwesidlo sakusihlwa, zizwe ukhululekile ukuzilolonga lapho ukhululeke kakhulu. "Kumayelana nokwenza umkhuba futhi kumayelana nezikhathi zokuzivocavoca," kusho umqeqeshi osaziwayo uRamona Braganza, owake wasebenza noJessica Alba. "Kuhlele futhi ukubhale phansi kujenali yakho. Uma ungenawo amandla ekuseni amahlanu ngokulandelana, yishintshe."

Icebo lokuthola imisipha emincane ukuhlanganisa ukuqeqeshwa kwesisindo ne-cardio, okuyilokho kanye ozobe ukukwenza ngohlelo lukaBraganza lwe-3-2-1 (izingxenye ezintathu ze-cardio, izingxenye ezimbili zesekethe, kanye nengxenye eyodwa engu-1).

"Zama ukungathathi ikhefu. Phusha lapho ushile," kweluleka uBraganza. "Kodwa uma kufanele ume, yima kancane bese uqhubeka." Usikisela ukuthi usebenze ngamaphesenti angama-75 wesilinganiso senhliziyo yakho oqonde kuyo. (Ungakwazi ukuthola ukuthi izinga lokushaya kwenhliziyo okuhlosiwe liyini ngokukhipha iminyaka yakho ku-226, bese uphindaphinda leyo nombolo ngo-0.75 ukuze uthole amaphesenti akho.) Uma ukhetha isisindo esifanele, kufanele uzwe ukusha kuma-reps angu-5 wokugcina, uthi. .

Uhlelo lonke kufanele luthathe ihora futhi luzoshisa ama-calories angama-300. Uma ufuna ukushisa ngaphezulu, khuphula isikhathi se-cardio kusuka kumaminithi ayi-7 kuye kwayi-10, bese uphinda iSekethe A no-B amahlandla amathathu.

I-Cardio 1

A. Ukuzifudumeza ngokugijima imizuzu emibili.

B. Isitimela semikhawulo imizuzu emi-3 ukuya kwemi-5. Khulisa umfutho ngokugijima ekuthambekeni noma ngokukhuphula isivinini.

Isekethe A

1. Ama-Push-Ups

A. Nweba izingalo zibe ububanzi behlombe ngokuhlukana futhi welule imilenze, ulinganise ezinzwaneni.

B. Uzigcina uqondile, ngezansi umzimba uye phansi, bese uhlehlela emuva uye endaweni yokuqala.

Yenza ama-reps angama-20.

Kala phansi: Beka amadolo phansi ukuze usekele.

2. Ukuphakamisa Umlenze

A. Lala phansi ohlangothini olulodwa bese welula imilenze iqonde.

B. Phakamisa umlenze ongaphezulu, bese wehlisa uye ngaphakathi kwamasentimitha ambalwa ka – kepha ungathinti – umlenze ongezansi.

Yenza ama-pulses angama-20 ohlangothini olulodwa, bese ushintsha.

Qiniseka ukuthi ifomu lilungile; umzimba omncane kancane uye phambili futhi ungavumeli i-hip ephezulu ibuyele emuva. Lo msebenzi uzosebenza ithanga langaphandle.

3. AmaSihlalo Wosihlalo

A. Hlala onqenqemeni lwesihlalo ngezinyawo ndawonye bese uyisicaba phansi. Beka izandla emaphethelweni esihlalo nhlangothi zombili zamathanga.

B. Gobisa izindololwane ngamadigri angu-90 bese uphansi umzimba uye phansi.

C. Qondisa izingalo ukuze uphakamise umzimba ubuyele endaweni yokuqala.

Yenza ama-reps angama-20.

4. Phinda izinyathelo 1-3.

ICardio 2

A. Intambo yeqa imizuzu engu-7.

Isekethe B

1. Isifuba Cindezela ngama-Dumbbells

A. Hlala ebhentshini elithambekele, ubambe izisindo eziphakathi ukuya ekuphakameni kwehlombe bese uncika emuva ebhentshini. Qiniseka ukuthi ama-dumbbells ahambisana nezinhlangothi zesifuba nengalo engaphezulu ingaphansi kwama-dumbbells.

B. Nweba ama-dumbbells phezulu.

C. Izingalo eziphansi zibuyele endaweni yokuqala.

Yenza ama-reps angama-20. Ama-reps wokugcina ama-5 kufanele azizwe eyinselele.

2. Amalebhu Okuhamba

A. Yima ngezinyawo ububanzi be-hip-wide.

B. Lunge umlenze wesokudla uye phambili, ugoba idolo langakwesokunxele cishe nge-intshi eyodwa ngenhla kwephansi futhi ngedolo langakwesokudla ligobile nge-engela engu-90 degree ngqo ngaphezulu kweqakala.

C. Ukugcina isisindo ezithendeni ukugwema ukuncika phambili, phonsa phansi ngonyawo lwesobunxele kanye nomlenze wesobunxele phambili.

Yenza amaphaphu okuhamba ngezinyawo angama-20.

Khuphula izinga: Shona ujule ngokuhlanekezela emlenzeni oholayo bese uthinta umhlabathi ngesandla esiphambene.

3. Izandiso ze-Triceps

A. Lala ebhentshini, uphethe ama-dumbbells angama-5- kuya ku-10 esandleni ngasinye.

B. Qala ngezingalo ezinwetshelwe ophahleni.

C. Ukugoba endololwaneni nokugcina izintende zibheke ngaphakathi, kwehlisa izinsimbi zomlomo ezindlebeni.

Yenza ama-reps angama-20.

4. Thatha ikhefu lemizuzwana engama-30, bese uphinda isekethe B.

I-Cardio 3

A. Isitimela semikhawulo imizuzu engu-7. Khuphula umfutho ngokugijima uqonde noma ngokufaka ijubane futhi uligcine lihamba kahle.

Ingqikithi

1. Ukuwa kabili

A. Qamba amanga ubhekane nezinyawo zombili phansi.

B. Bamba izindololwane ngemuva kwekhanda, bese ungena ngomzimba ebholeni kuze kube yilapho izindololwane zithinta amadolo.

Yenza ama-crunches angama-20.

2. Ibhayisikili Elisontekile

A. Lala ubheke phezulu. Enye indlela yokuthinta indololwane ngayinye emadolweni aphambene (isb., Indololwane yesokudla ibheke edolweni langakwesobunxele, futhi okuphambene nalokho) ngenkathi uphakamisa uqhekeko.

Yenza ama-crunches angu-20.

3. Umlenze Uphakamisa

A. Lala ubheke phezulu ubeke izandla ngaphansi kwesinqe.

B. Phakamisa imilenze ubheke ophahleni, bese uyabehlisa baze bacishe bathinte phansi.

Yenza ama-reps angu-20 ohlangothini ngalunye.

4. Ipulangwe

A. Ngena endaweni yokuguqa futhi uqinise umzimba emhlabathini ngezindololwane zakho nangaphambili. Yandisa imilenze uqonde emuva ukulinganisela ezinzwaneni nasezandleni zangaphambili.

Bamba lesi sikhundla sepulangwe imizuzwana engama-20 kuye kwangama-30 (sebenza kuze kube umzuzu ogcwele).

5. Phinda izinyathelo 1-4.

Usuku 2: Ukudla

Ukudla kwasekuseni: I-Almond Toast nama-Blueberries (cishe ama-calories angu-300)

• Izingcezu ezi-2 zesinkwa sikakolweni esiphelele
• Isipuni esingu-1 ibhotela le-alimondi
• 1 inkomishi yama-blueberries amasha

Sabalalisa ibhotela le-alimondi kusinkwa, bese udla nohlangothi lwamajikijolo. Akukhona nje kuphela ukuthi amajikijolo aphansi ngamakhalori, kodwa futhi angumthombo omuhle wefayibha futhi acebile ngovithamini C. Ngaphezu kwalokho, umbala oluhlaza okwesibhakabhaka uvela ku-antioxidant anthocyanin, engavikela ezifweni ezinjenge-Alzheimer's, umdlavuza, kanye nenhliziyo. isifo, kusho uBlatner.

Isidlo sasemini: Isaladi yesipinashi eqoshiwe (cishe ama-calories angu-400)

• 2 izinkomishi isipinashi
• 1 iqanda elikhulu elibilisiwe, eliqoshiwe
• 1 amazambane abhaki aphakathi nendawo, aqoshiwe
• 1 inkomishi izaqathe, oqoshiwe
• 2 wezipuni we-vinaigrette isaladi yokugqoka
• Engeza izithako eziqoshiwe kwisipinashi bese uphonsa ngokugqoka.

Khohlwa i-iceberg noma ulethisi waseRoma. “Isipinashi siluhlaza okotshani, futhi lezi ziqukethe inqwaba yama-antioxidants anamandla abizwa nge-ACE-vitamins A, C, kanye ne-E–blood builders njenge-iron ne-vitamin K, kanye nabakhi bamathambo njenge-calcium ne-magnesium,” kusho uBlatner.

Ngokuya ngezithako zesaladi, amaqanda ayimithombo emihle yamaprotheni asenamafutha amancane, okwenza abe kuhle ekwakheni imisipha ngenkathi wehlisa isisindo. Ukuba namaprotheni kukho konke ukudla kuzosiza ukugcina umzimba wakho uphezulu ngenkathi umzimba wakho ushisa amafutha. Futhi ungasikhiphi isikhuphasha eqandeni eliphekwe kanzima, futhi; icebile ku-vitamin D, olwa nezifo ezifana nomdlavuza nesifo sikashukela.

Isinongo: Isilimo esidliwayo esinamagatsha anamanzi nge-Butterflower Butter (cishe ama-calories ayi-100)

• 1 isipuni ibhotela likabhekilanga
• 2 izingongolo zesilimo esidliwayo esinamagatsha anamanzi aphakathi nendawo

Jabulela ukusabalala kwesilimo esidliwayo esinamagatsha anamanzi ngebhotela likabhekilanga, elinovithamini E omningi kunebhotela lamantongomane.

Isidlo sakusihlwa: Inkukhu Yemifino Gxumela-Fry ne-Brown Rice (cishe ama-calories angu-400)

• 1/2 inkomishi ephekwe irayisi ensundu
• Ama-ounces ama-3 webele lenkukhu eyosiwe, edayisiwe
• 1 isipuni esisikiwe ama-alimondi
• 1 isipuni cilantro fresh, oqoshiwe
• 1 inkomishi exutshwe imifino
• Inkukhu ephezulu enama-alimondi ne-cilantro. Yidla nohlangothi lwelayisi nemifino exubile.

Njengokusanhlamvu okuphelele, irayisi elinsundu ligcwalisa kakhulu futhi kulula ukugayeka. Futhi, uma kuqhathaniswa nokusanhlamvu okuphelele okwomile njengama-crackers, irayisi elinsundu linamanzi amaningi ngakho-ke lizokukwenza uzizwe ugcwele, kusho uBlatner. (Okuhlobene: Ukulahlekelwa Amakhilogremu angu-10 Kuhlelo Lokudla Lwenyanga (Lokho Ozofuna Ukukulandela Empeleni))

Usuku 2: Ukuzivocavoca

ICardio 1

A. Fudumala ngokugijima imizuzu emibili.

B. Isitimela semikhawulo imizuzu emi-3 ukuya kwemi-5. Khulisa ukuqina ngokugijima endaweni ehlehlayo noma ngokukhuphula isivinini futhi usigcine sinejubane elizinzile.

Isekethe A

1. Imigqa Yedumbbell

A. Beka idolo langakwesokunxele nesandla sobunxele ebhentshini.

B. Ukubamba isisindo esingamaphawundi angu-12 esandleni ngasinye (sebenzisa izisindo ezilula uma lokhu kusinda kakhulu), nweba ingalo yesokudla iqonde phansi ukuze i-dumbbell ilenge ngaphansi kwehlombe.

C. Donsela izingalo ziqonde emuva, ugcine indololwane iseduze.

Yenza ama-reps angama-20.

2. Izikwele

A. Yima mude ngezinyawo ezinqunu ububanzi.

B. Squat phansi sengathi uhleli esihlalweni.

Yenza ama-reps angama-20.

Qinisekisa ukuthi uyayizwa ezithendeni zakho ukuze usebenze ngemuva kwemilenze yakho. Bamba izisindo ezingamakhilogremu angu-8 ezandleni zakho uma ama-squats eba lula kakhulu.

3. Ama-Biceps Curls

A. Yima ngezinyawo ububanzi be-hip-wide.

B. Ukubamba ama-dumbbells angamakhilogremu amahlanu esandleni ngasinye, songa izinsimbi ngasehlombe.

Yenza ama-reps angama-20.

4. Phinda izinyathelo 1-3.

ICardio 2

A. Intambo yeqa imizuzu engu-7.

Isekethe B

1. I-Reverse Flye

A. Nyathela phambili ngomlenze owodwa bese uncika phambili kancane, ugcine ikhanda lisendleleni eqondile nezinqulu futhi ugcine amehlo ephansi.

B. Qala ngesisindo esingamakhilogremu amahlanu esandleni ngasinye, izintende zibheke umzimba.

C. Phakamisa izingalo ukuphakama kwehlombe.

D. Izingalo ezingezansi kuze kube yilapho izandla zingaphansi kwesifuba.

Yenza ama-reps angama-20.

Ithiphu: Gcina izingalo ziyindilinga kancane ngokwenza sengathi ugona isihlahla.

2. Isinyathelo-Ups

A. Qala ngonyawo lwesokudla ebhentshini nangakwesobunxele phansi.

B. Khuphukela ebhentshini, uqondise umlenze wangakwesokudla.

C. Thinta ibhentshi ngonyawo lwesokunxele, bese ubuyisela unyawo lwesokunxele emhlabathini futhi.

Ukugcina unyawo lwakwesokudla ebhentshini, qhubeka ngokuphindaphinda okungama-20. Shintsha izinhlangothi; Phinda.

3.Laleral ehlombe Phakamisa

A. Yima mude ngezinsimbi ezingamakhilogremu ayisi-5 esandleni ngasinye ezinhlangothini.

B. Phakamisa izandla ngezinhlangothi ukuze ukuphakama kwehlombe.

C. Izingalo ezingezansi zibuyela phansi.

Yenza ama-reps angama-20.

4. Phinda izinyathelo 1-3.

I-Cardio 3

A. Isitimela sekhefu imizuzu engu-7. Khulisa ukuqina ngokugijima endaweni ehlehlayo noma ngokukhuphula isivinini futhi usigcine sinejubane elizinzile.

Ingqikithi

1. Ukuwa kabili

A. Lala ubheke phezulu, uqale ngazo zombili izinyawo ukusuka phansi.

B. Bamba izindololwane ngemuva kwekhanda, bese ungena ngomzimba ebholeni kuze kube yilapho izindololwane zithinta amadolo.

Yenza ama-crunches angu-20.

2. Ukusonta Ibhayisikili

A. Lala ubheke phezulu. Okunye ukuthinta indololwane ngayinye edolweni lakho eliphambene (okungukuthi, indololwane yesokudla ibheke edolweni lesokunxele, futhi okuphambene nalokho) ngenkathi uphakamisa u-crunch.

Yenza ama-crunches angu-20.

3. Umlenze Uphakamisa

A. Lala phansi ohlangothini olulodwa bese welula imilenze iqonde.

B. Phakamisa umlenze ongaphezulu, bese wehlisela phakathi kwamayintshi ambalwa—kodwa ungawuthinti–umlenze ongezansi.

Yenza ama-pulses angama-20 ohlangothini olulodwa, bese ushintsha.

4. Ipulangwe

A. Ngena endaweni yokuguqa futhi uqinise umzimba ngokumelene nomhlabathi ngezindololwane zakho nezingalo zakho. Yandisa imilenze uqonde emuva ukulinganisela ezinzwaneni nasezandleni zangaphambili.

Bamba lesi sikhundla sepulangwe imizuzwana engama-20 kuye kwangama-30 (sebenza kuze kube umzuzu ogcwele).

5. Phinda izinyathelo 1-4.

Gcina Intuthuko Yakho Iqhubeka

Uma uphumelele kuze kube manje, kungenzeka ukuthi uzoqhubeka nokusebenza. UBraganza usikisela ukwenza umsebenzi wakhe wokuzivocavoca izinsuku ezintathu ngesonto, eshintsha nemizuzu engama-30 kuye kwengama-40 ye-cardio eqondile njalo ngosuku (uzoba nosuku olulodwa lokuphumula isonto ngalinye).

Kepha le nqubo izolungela amasonto ama-4 kuye kwayi-6 kuphela. Ngemuva kwalokho, kuzofanela wenze ama-tweaks esimisweni ukuze ubone noma yiziphi izinguquko ezibonakalayo. Njengezidalwa ezinomkhuba, sithanda ukwenza ukuzivocavoca okufanayo - kepha uma uzama ukunciphisa isisindo, imizamo yakho ngeke isasebenza. "Lokhu kubizwa njengomgomo wokuzivumelanisa nezimo," kusho uBraganza. "Kumele kube nokuhlukahluka ekuzivocavoca okwenzayo. Ungenza nezitho zomzimba ezifanayo kodwa ufunde ukuzilolonga okusha."

(Okuhlobene: Izizathu Ezi-6 Ezikhohlisayo Awupheli Isisindo)

Kwesinye isikhathi ukubamba umngani wokujima kungakusiza ukuthi uhlale ohlelweni isikhathi eside. Enye indlela yokunonga umsebenzi wakho wansuku zonke ukugwema ijimu ngokuphelele bese uphumela ngaphandle. "Hamba ngezinyawo futhi ulandelele ukuthi uya kude kangakanani nge-pedometer. Noma dlala nezingane zakho noma izinja," u-Braganza uphakamisa. Futhi, ukubamba iqhaza kweminye imidlalo—ukugibela ibhayisikili, ukugibela izintaba, noma ukugibela amatshe, isibonelo—kuyindlela enhle yokuhlala umatasa. Thola into othanda ukuyenza futhi uqhubeke ukuyenza.

Noma yini oyenzayo, qiniseka ukuthi ubhala imikhuba yakho yokudla futhi uzivivinya phansi. UBlatner uthi uma ugcina umkhondo walokho okudlayo, uzolahlekelwa isisindo esiphindwe kabili.

"Ngicabanga ukuthi kunokubaluleka okwedlulele kokuziqalela wena. Isizathu sokuqala esenza ukuthi abantu banganamatheli kuhlelo ukuthi abayiboni imiphumela ngokushesha," kusho uBlatner. Ukwenza into enjengale yingxenye yesonto kuzokwenza ukuthi ube namathuba amaningi okuthuthukisa imikhuba enempilo esikhathini sakho sempilo.

Uhlu Lokuthenga Lwezinsuku Ezingu-2

• Omisa ama-oats asheshayo
• Ubisi lwesoya lwangempela
• Amantongomane
• 1 i-aphula elincane
• 1 pita kakolweni osayizi ophakathi nendawo
• 1 ikani likabhontshisi omhlophe
• Utamatisi
• I-basil entsha
• I-yogurt engenamafutha aphansi
• S'thandwa
• 3 ama-ounces e-salmon eyosiwe
• I-Broccoli florets, eqoshiwe
• Amantongomane kaphayini
• 1 ulamula
• I-Quinoa
• Isinkwa sesinkwa sikakolweni
• Ibhotela le-alimondi
• Ikhathoni lama-blueberries amasha
• 1 isikhwama sesipinashi
• 1 iqanda
• Izambane eli-1 eliphakathi nendawo
• Izaqathe
• Ibhodlela le-vinaigrette isaladi yokugqoka
• Ibhotela likabhekilanga
• 2 izingongolo zesilimo esidliwayo esinamagatsha anamanzi aphakathi nendawo
• 1 isikhwama esincane selayisi elinsundu
• Ama-ounces ama-3 webele lenkukhu eyosiwe
• Ama-alimondi aqoshiwe
• I-cilantro entsha
• 1 isikhwama semifino efriziwe efriziwe

Buyekeza kwe-