Umkhuba Wakho Wezinsuku Ezi-10 Wokulwa ne-Flab

-Delile

• Buyekeza kwe-

Biza yonke into yokugcina oyishayele bese ulandela uhlelo lomqeqeshi waseLos Angeles u-Ashley Borden oluhle kakhulu lokuvuselela imikhuba yakho yokudla nendlela ophila ngayo bese uqala umzimba wakho usesimweni esihle kakhulu. Ubuhlakani bendlela kaBorden? Ukwakheka kwayo kancane kancane. Eqinisweni, lapho uthi nhlá, kubonakala kulula kakhulu!

Ngosuku ngalunye kwezingu-10, uBorden ukucela ukuthi ufake umkhuba owodwa omusha onempilo bese unamathela kuwo. Yilokho kuphela. Eyodwa. "Umqondo wokwenza ushintsho lube lula," kuchaza uBorden. "Angifuni ukuthi kube khona ozodikibala ayeke."

Ijubane liyakhuphuka njengoba uqala ukubeka umkhuba omuhle phezu komkhuba omuhle, kuze kube uSuku lwe-10, lapho usumanzisa kahle, udla kahle, uzivocavoca futhi uzithathela isikhathi esibalulekile sokucindezela ukucindezeleka. Okuhle kunakho konke, imikhuba yakho emisha izokukwenza uzizwe umkhulu kakhulu, uzoxhunywa impilo yakho yonke.

Usuku 1

Phuza AMANZI, amaningi awo, ukukhipha ukuqhuma kwangemva kweholide nokukhukhumeza (imvamisa kubangelwa ukweqisa ama-chips, amantongomane, nokunye ukudla okunesodium ephezulu). U-Borden uncoma ukuphuza okungenani izingilazi zamanzi eziyi-11 8-ounce ngosuku. Amanzi awasizi kuphela ukukhipha i-sodium eyeqile, kepha futhi kubalulekile ekusebenzeni kahle kwazo zonke izinhlelo ezinkulu emzimbeni wakho, futhi kukusiza uzizwe ugcwele. Ungacabangi ukuthi uzokwazi ukuphuza amanzi angaka ngosuku olulodwa? Zithengele ibhodlela lamanzi elikhulu leplastiki, uligcwalise, ufake isitshani uligcine usuku lonke. Uzomangala ukuthi angakanani amanzi oyobe uwaphuza ekupheleni kosuku.

Usuku 2

NGICELA UDLE NJALO AMAHORA AMATHATHU! Lokho ukudla okuthathu nokudla okulula okunempilo okubili ngosuku olulodwa. Nakhu ukukhohlisa: Ukudla ngakunye kufanele kube nokudla okulingana nesundu kwamaprotheni, ama-veggies asezingeni lesibhakela (ngaphandle kwebhotela elinzima noma okokufaka) isinkwa sikakolweni esiphelele-nje-kuhhavini. Ungeqi usayizi noma umkhawulo wemvamisa, futhi ungalokothi uzivumele ukuthi ulambe. I-combo enhle, kusho uBorden: ama-whites amaqanda aqhekeziwe ama-4 kanye no-1 utamatisi, lisikiwe, ucezu olu-1 lwesinkwa sikakolweni ophelele nge-1 isipuni se-lowfat ukhilimu ushizi. Ngokudla okulula, hlanganisa amaprotheni nezithelo. Zama amantongomane angu-12 kanye nesibhakela esigcwele amagilebhisi noma ama-alimondi angu-12 aluhlaza kanye ne-apula elifafazwe ngesinamoni.

Usuku 3

INCORPORATE EMINYE IKHADIYO. Namuhla, qala ukuzivocavoca - yenza noma yikuphi kusuka emizuzwini eyi-10 kuya ehoreni (ungahlukanisa ihora libe yizingxenye ezintathu zemizuzu engama-20 usuku lonke uma udinga isikhathi nokuhlanzeka kwengqondo). Hlela imizuzu engama-60 uma kungenzeka, noma ngabe uhamba kancane. Bese, ezinsukwini eziyisikhombisa ezizayo, yenza i-cardio nsuku zonke - akunazaba. (Khumbula, uzama ukuqala umkhuba; izinsuku eziyisikhombisa zilandelana akuyona into okudingeka uyenze impilo yakho yonke!) Sebenzisa uhlelo lwethu lokushisa amafutha ekhasini 172.

Usuku 4

ENGEZA EKWANDLENI. Qala ngokwenza imizuzu eyi-3-5 yokwelula kahle ekuseni. "Lokhu kubaluleke kakhulu," kugcizelela u-Borden, owenezela ukuthi ukwelula kuvula ama-flexible e-hip futhi kuletha ukuguquguquka okuthile emgogodleni, ngakho-ke awuqali usuku lwakho luqinile. Qeda usuku ngokulula futhi, ikakhulukazi uma uhlezi eceleni kwedeski amahora. "Ufuna ukulungisa umzimba wakho ukuze uphumule ngaphambi kokulala," kuchaza uBorden. Okubaluleke kakhulu, yenza inqubo yokwelula ngokugcwele ngemuva kokuzivocavoca kwakho kwe-cardio (lapho imisipha ifudumele), ubambe ukungezwani okuncane imizuzwana engama-30 ngaphandle kokushaya. (Ngokwelula ongakusebenzisa kulo lonke uhlelo, ngena ngemvume ku-Shape.com/stretching.)

Usuku 5

BUYEKEZA IZINGXENYE ZAKHO ZENGXENYE. Ubusudla kahle izinsuku ezinhlanu manje, kepha uma ufana nabasebenzi be-Shape abazame lolu hlelo, kungenzeka ukuthi uqale ukubheka ubukhulu besabelo nokuqagela ukuthi lingakanani inani elifanele. Buyela emuva kuSuku 2 bese usebenzisa lo mhlahlandlela wesabelo esiqinile kulo lonke uhlelo. Uma ngabe ulambile noma ngasiphi isikhathi ohlelweni kuze kube manje, hlola ipuleti lakho: Kungenzeka ukuthi ukhetha ubisi olungenawo amafutha esikhundleni sezinketho ezinamafutha aphansi noma ama-carbohydrates ofulawa omhlophe esikhundleni sezinketho zenhliziyo ezikugcina ugcwele isikhathi eside, njenge-oatmeal. nesinkwa se-pumpernickel.

Usuku 6

Gxila ekuqeqesheni amandla. Ngenkathi i-cardio ibalulekile ekulahlekelweni kwamafutha, ukuqeqeshwa kwamandla kuzosheshisa imizamo yakho; ukuqeqeshwa kwamandla kwakha imisipha, eshisa amakholori amaningi lapho uphumule kunezicubu ezinamafutha. Qala ngamasethi angu-1-2 wokuphindaphinda okungu-8-12 kwesisindo esimaphakathi kabili ngeviki ngezinsuku ezingalandelani, bese ukhetha ukuvivinya umzimba okukodwa ngesitho somzimba ngasinye: izingalo, i-abs, isifuba, iqolo nemilenze. Usuvele uphakamisa izinga eliphezulu? Sebenzisa izisindo ezisindayo noma wenze ukunyakaza okuyinselele kakhulu.

Usuku 7

ZINIKE UKUHLOLA UKUMA. Zikhumbuze okungenani kabili ngosuku ukuze ume futhi uhlale umude (okunenzuzo eyengeziwe yokuba mncane obukeka ngokushesha). Chitha nje imizuzu embalwa uzibuke esibukweni. Dweba amahlombe akho emuva, cindezela phansi amahlombe akho ehlombe, phakamisa isifuba sakho, donsela ku-abs yakho - bese uzama ukugcina lokhu kuma okuhle ngenkathi uphefumula kahle.

Usuku 8

XHANISA. Shintshanisa ukwelula kwakho kwansuku zonke ukuthola isigaba se-yoga (noma utshale imali kwi-yoga DVD; sithanda iGaiam AM ne-PM Yoga yabaqalayo, $ 20; gaiam.com), noma ubhukhe i-salsa noma elinye ikilasi lokudansa le-cardio yakho. Ifilosofi kaBorden: Ukuzivocavoca kufanele kube mnandi, hhayi wonke umsebenzi. Uma unquma ukunamathela ekugijimeni kwakho okujwayelekile noma ukuhamba ngezinyawo, okungenani shintsha umzila noma amandla akho.

Usuku 9

ZAMA IREsiphi EYODWA ENTSHA, akukho okunemininingwane, into nje ehlukile. Kufanele ufunde ukudla okuthandayo, kusho uBorden -- noma awusoze waqhubeka nokudla okunempilo. Kwesinye isikhathi ukuthola nje indlela entsha yokupheka endala, efanayo endala kwanele ukukugcina ungabi nesithukuthezi sokudla nokuzitika.

Usuku lwe-10

ZITHATHE 10 WENA. Kufanele ungeze okuthile okuphumuzayo empilweni yakho, noma ngabe ukugeza, ukubhucungwa noma ukukhahlela izinyawo zakho kusofa, ukuvala amehlo nokulalela umculo owuthandayo kwi-iPod yakho. Imizuzu embalwa nje engu-10 engaqabula ingqondo yakho. "Wonke umuntu ufuna ukuphusha imizimba yakhe kuze kube semkhawulweni," kusho uBorden, "kodwa akekho ofuna ukuzinakekela." Ukulingisa kuyadingeka: Awukwazi ukuthola umzimba wakho omuhle uma ungazinikezi isikhathi sokuzilungisa njalo. Manje kufanele uzizwe ungcono - futhi, okubaluleke kakhulu, ukuvuselelwa. Uma uwe enqoleni ezinyangeni ezimbalwa kusukela manje, ungakhathazeki. Njengoba uBorden esho: "Isimiso sezinsuku eziyi-10 sokulwa ne-flab singasetshenziswa empilweni yakho noma kunini lapho udinga ukubeka isisekelo sempilo enhle nomzimba wakho omuhle kakhulu."

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