Qalisa uhlelo lwakho lokuqina

-Delile

• Buyekeza kwe-

Kunezindlela eziningi zokudla okulungile nokuzivocavoca umzimba, futhi cishe wazi zonke. Ngakho-ke kungani kunzima kangaka ukuqala, noma ukunamathela, kuhlelo lokudla nokuzivocavoca? Mhlawumbe okushodayo ugqozi: leso sithako esiyimfihlakalo esikusiza ukuthi wenze lokho ozithembise ukuthi uzokwenza.

NgokukaJim Loehr, isazi sokusebenza kwengqondo kwezemidlalo kanye no-CEO we-LGE Performance Systems e-Orlando, Fla., labo abaphumelelayo ngendlela enempilo abanawo amandla engeziwe, bayazi nje ukuthi bawenza kanjani umkhuba oyenga ngokwanele ukuze "udonse" kubo. , esikhundleni sokuthi bayicindezele. Ngokuya ngezifundo ezibanzi, uLoehr uncoma lezi zinyathelo ezilandelayo ukwakha leyo mikhuba enempilo. Sebenzisa lawa mathuluzi ukuze uqale ugqozi lwakho lokuqina, futhi impumelelo iqinisekisiwe.

ISIFISO

Ithiphu: Thola izizathu ezinamandla zokufaneleka kwakho.

Ukuze wakhe ngempumelelo imikhuba emisha, udinga ukuyixhuma kumanani akho ajulile nasezinkolelweni zakho. USusan Kleiner, Ph.D., ondla ngezemidlalo nomnikazi weHigh Performance Nutrition eMercer Island, Wash., Ubone amaklayenti enza ngcono imikhuba yawo yokudla lapho ethelela kokuthile okubaluleke kakhulu kuwo, njengokufuna amazinga aphezulu wamandla ukuze aphumelele ngokomsebenzi . Zibuze ukuthi kungani ufuna ukufaneleka ngaphandle kokungena ebhikini. Ingabe ufuna ukuzethemba okwengeziwe, injabulo namandla emndenini wakho, uchwepheshe noma impilo yothando-noma nje ngokujwayelekile? Imayini imizwa yakho mayelana nokuthi yini ebalulekile kuwe, ukuthi ungubani nokuthi umeleni, futhi uzothola uphethiloli wemikhuba emisha.

Ukuzivocavoca umzimba Bhala phansi obani noma okubaluleke kakhulu kuwe, nokuthi ukuzifanelekela kuzowenza kanjani umehluko.

UKUBALULEKA

Ithiphu: Beka impilo yakho phezu kohlu lwakho "lwezinto ezizokwenziwa".

U-Loehr uphawula ukuthi kuthatha inyanga noma ezimbili ukukhiya umkhuba. Ngakho-ke, ezinsukwini ezizayo ezingu-30-60, yima futhi ubheke ukuthi yini ogxile kuyo ekuphileni kwakho, ngaphandle kokufaneleka, futhi uthi "hhayi manje" ezintweni eziningi ngangokunokwenzeka. Ngabe ubuphuma edolobheni uyovakashela abangane? Kuhlehlise isikhathi. Ingabe uhlangana njalo namantombazane ngemva komsebenzi ukuze uthole iziphuzo? Khothama isikhashana. Kufanele unakekele umkhuba wakho omusha manje. Phatha izinguquko ozenzayo ukuze ufinyelele imigomo yakho yokufaneleka njengokuhlinzwa okuncane okudinga ngokuzumayo, ngezinsuku ezingu-30-60 zokululama; lokhu kubizwa ngokuthi "ukuhlinzwa ngemilingo."

Ukuzivocavoca umzimba Bhala okungenani izindlela ezintathu-namahora abandakanyekile-ongavula ngawo indawo yokufaneleka ohlelweni lwakho.

PRECISION

Ithiphu: Thatha izinyathelo ezincane, ngamabomu.

Labo abaphumelele ekwakheni imephu yemikhuba enempilo bakhipha imininingwane eqondile yokudla kwabo noma ukuzivocavoca, kuze kufike ezinsukwini nasezikhathini, ngisho nakuma-set and reps. Ngemuva kwalokho babhala ukuthi benzeni, badlani nokuthi bazizwa kanjani. "Ngokuphindaphindiwe, ucwaningo lukhombisa ukuthi abantu abagcina u-log bathola imiphumela," kusho uKleiner.

Ukuzivocavoca umzimba Dala ishejuli ethile yokuqeqeshwa kanye/noma icebo lokudla, okuhlanganisa nebhuku lokungena lapho uzolandelela ukuqhubeka kwakho.

UKUHLELA

Ithiphu: Beka imizwa yakho ekuhambeni.

"Uma ubona ngeso lengqondo futhi uzwa inhloso yakho, wakha izindlela ezintsha ebuchosheni," kusho uLoehr. Ukuqaphela ngengqondo iqiniso lokuthi udla ngendlela efanele futhi uzivocavoca, noma uzicabange wenza kanjalo, kuqinisa ukuzimisela kwakho.

Ukuzivocavoca umzimba Buyekeza uhlelo lwakho lapho udinga ugqozi, futhi/noma uzibone ngeso lengqondo usebenzisa imininingwane.

Buyekeza kwe-