Uhlelo Lwakho Lwezinsuku Ezi-5, olubukeka Luhle-Luze

-Delile

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Kungakhathaliseki ukuthi unesidlo sakusihlwa sothando noma uthola iziphuzo namantombazane akho, Usuku Lwezithandani usuku lapho bonke abantu besifazane befuna ukuzizwa-futhi babukeke-bathanda ubulili kakhulu. Uma kade weqa ijimu muva nje, ithemba alilahleki! Ukuba nokuziphatha okuhle kweviki lokugcina kungenza umehluko omkhulu ekunciphiseni isisu sakho futhi uqinise imisipha yakho ngokushesha.

Siphendukele ku-Franci Cohen, umqeqeshi womuntu siqu, isazi sokudla okunempilo, isazi sokuvivinya umzimba, kanye nomsunguli we-Fuel Fitness e-Brooklyn, ukuze uthole uhlelo lokudla okunempilo kanye nohlelo lokujima lokukusiza ukuthi uhlehle futhi unciphise umzimba ngezinsuku ezinhlanu nje. Usuku nosuku luhlanganisa ukudla okuyisikhombisa kuya kweyisishiyagalolunye (okubizwa ngokuthi i-M1, i-M2, njll.), konke ngokudla okuqukethe izinto ezincane ze-metabolic ezingagcini nje ngokushisa amakhalori kuleli sonto, kodwa gcina i-metabolism yakho ilungile uma ubuyela ekudleni okuvamile ngesonto elizayo. Ungaphuza ikhofi isonto lonke, kepha weqa ushukela bese unamathela obisini oluncane uma ungaluthandi lube mnyama. Futhi ungakhohlwa ukuphuza okungenani ama-ounces amanzi angama-32 nsuku zonke. (Kungenye yezindlela zethu eziyi-10 zokwehlisa isisindo ngaphandle kokuzama nokuzama.)

Landela izinhlelo zokudla neziphakamiso zokuzivocavoca ngezansi ukuze ubukeke umuhle kunoma yini oyikho-noma ongalugqokile lolu suku luka-Valentine. (Udinga iziphakamiso zokuthi yini ongayigqoka? Zama lezi Pretty Intimates: The Season's Sexiest Lingerie.)

Usuku 1

Qaphela ngokudla izingxenye ezincane kaningi ngangokunokwenzeka ukuze wehlise usayizi wesisu sakho sonke, okungakusiza uhlale ugcwele isikhathi eside ngokudla okuncane, futhi ugcine amazinga kashukela egazini ezinzile.

Uhlelo lokudla:

I-M1: 1/2 iresiphi yamakhekhe e-oatmeal (Hlanganisa 1/2 inkomishi ye-oat yemfashini endala, 3 amaqanda amhlophe, 1/2 kabhanana ocushiwe, nesinamoni. Fafaza ipani ngesifutho sokupheka bese uthela ingxube yamakhekhe ngezipuni. Phenya lapho eqala ukubhamuza. Hlukanisa kube uhhafu okwamanje, nohafu kube yi-M4.) Ama-pancake aphezulu anama-raspberry ayi-8.

I-M2: I-apula eli-1 eliluhlaza elinezipuni ezi-2 ezingenalutho, iyogathi yesiGreki ephansi

I-M3: I-Turkey isonga: Beka amaqabunga ama-3 amakhulu aluhlaza okotshani phansi ngawodwa njengokugoqwa. Ngasinye, sabalalisa i-balsamic aioli (eyenziwe ngoviniga webhalsamu, isinaphi se-Dijon, i-lowfat mayo eluhlaza, usawoti, upelepele). Phezulu nge-1/4 amakhilogremu ama-turkey webele (hhayi inyama yokudla), izaqathe ezi-2 ezihlutshiwe, kanye nemifino ye-1/4 yenkomishi yedandelion, ehlukaniswe ngokulinganayo phakathi kwalaba abathathu. Goqa njengokugoqa. Iresiphi ikhiqiza ukusongwa okungu-3.

I-M4: 1/2 iresiphi ye-oatmeal pancake kanye nepheya

M5: 6 ama-alimondi aluhlaza kanye nenkomishi engu-1 yobisi lwe-skim

I-M6: ama-ounces ama-4 webele lezinkukhu elosiwe, i-cubed, futhi iphonswe ngaphezulu kwesaladi lakwa-Israyeli elinamakhukhamba ama-3 akwa-Israeli aqoshiwe, 1 upelepele obomvu oqoshiwe, ujusi welamula elilodwa, kanye ne-1/4 inkomishi ye-parsley eqoshiwe. Isizini ngekhumini nedoti likasawoti uma ufisa.

I-M7: Ama-ounces angu-4 wamanzi ashisayo anolamula, nesitsha se-arugula eluhlaza yenkomishi engu-1 ukuze uthole ukudla okulula ebusuku

Zivocavoce: Ihora elilodwa le-kickboxing (Thatha isigaba, noma zama i-Killer Kickboxing Workout yethu ne-Kickboxing ye-Killer Abs.)

Usuku 2

Lalela umzimba wakho: I-neurotransmitter eyodwa ebizwa ngokuthi i-CCK (cholesystokinene) ithunyelwa isuka esiswini iye ebuchosheni ukuze ibhaliswe ukuthi usuthi, kodwa kuthatha cishe imizuzu engama-20 ukuthi lo mlayezo uthunyelwe. Yidla kancane ukuze unike umzimba wakho isikhathi esanele sokubona ukuthi ugcwele futhi ukukulondolozela izinkulungwane zama-calories.

Uhlelo Lokudla:

I-M1: I-Spider Bites (Hlanganisa ndawonye inkomishi engu-1 yama-oats ayisidala, ama-coconut flakes angu-2/3 athosiwe, 1/2 inkomishi yebhotela lamantongomane, 1/2 indebe ye-flaxseed, 1/2 inkomishi emnyama kakhokho kakhokho, 1/4 i-agave noma uju, isipuni 1 kuya ku-2 se-vanilla. Mboza bese ufaka efrijini ihora lonke, bese ugoqa ube ngamabhola. Iresiphi ikhiqiza amabhola angama-25 kuye kwangama-30.)

I-M2: 1/2 inkomishi ethosiwe okusanhlamvu oats okusanhlamvu ne-1/2 inkomishi yobisi olunamafutha, kanye nama-strawberry amathathu

I-M3: 1 inkomishi ye-cantaloupe enezinhlamvu ezinama-walnuts ama-3 aluhlaza kanye nama-alimondi amathathu aluhlaza

I-M4: I-muffin ephelele ye-English ethosiwe, ene-omelet eyenziwe ngamaqanda ama-3 amaqanda kanye ne-1/2 inkomishi yamaqabunga esipinashi amasha

I-M5: umuntu oyedwa angafaka i-tuna emhlophe emanzini exutshwe ne-1/2 inkomishi eklabishiwe iklabishi elibubende, i-1/4 inkomishi ekhishwe izaqathe, i-Lowfat mayo, ne-Dijon lwesinaphi

I-M6: 2 iluma isicabucabu kanye ne-apula elincane eliluhlaza

I-M7: Ucezu lwama-ounces angu-4 i-salmon eyosiwe ngaphezu kwezinkomishi ezi-2 ze-wasabi slaw (hlanganisa isikhwama seklabishi elimhlophe eligayiwe/i-cole slaw ne-lowfat mayo kanye ne-wasabi mayo njengoba ufisa)

I-M8: 1 upelepele obomvu kanye nenkomishi engu-1 yamanzi ashisayo nejusi lika-1/2 kalamula kanye nodwi lwepayipi le-cayenne

Zivocavoce: Isifunda sehora elilodwa lesikebhe sokuzinyathela (Zama enye yalezi zinhlelo ezi-4 zokushisa ukushaya isithukuthezi.)

Usuku 3

Izinsuku ezintathu, kungenzeka ukuthi usuvele uzizwa uhlukile-konke kusuka ekhanda lokukhipha ushukela kuye ekuzizweleni okuhlanzekile, okunempilo. Gcina umbhalo wezimpawu mayelana nokuthi uzizwa unamandla, uncibilike, ubuhlungu noma ungenabuhlungu kanjani ngemva kokudla okuthile noma usuku lonke. Lokhu kuzosiza ngokuqhubekayo phansi komgwaqo!

Uhlelo lokudla:

I-M1: 1 i-apula eliluhlaza

I-M2: 2 wezipuni wezipuni, i-yogurt yamafutha aphansi enezipuni ezimbili ze-Fiber One cereal, 1/4 indebe ye-blueberries, ne-1/4 inkomishi yama-raspberries

I-M3: 1 i-clementine neqanda eli-1 elibilisiwe

I-M4: Isaladi elenziwe nge-1/2 indebe ka-parsley kanye ne-1/2 indebe yemifino ye-dandelion enojusi kalamula owodwa

I-M5: 1 iqanda elibilisiwe elinenkomishi engu-1 inkomishi yemifino yesipuni ngaphezulu kwezipuni ezimbili eziphekwe i-ditalini pasta. (I-Puree 6 utamatisi oboshiwe uhlanganise nama-ounces ama-32 ounces low-sodium umhluzi wemifino wesitoko sakho.Songa ama-leeks ama-3 amasha, izaqathe ezi-3 kanye nama-celery ama-3, konke kudayiselwe isisekelo sakho. Hlanganisa bese ufaka izindlebe ezi-3 zommbila omusha oshubile uvaliwe ku-cob, izinkomishi ezi-3 ezintsha zesipinashi sezingane, ithini elilodwa likabhontshisi we-canelini, likhishwe futhi ligeziwe, isipuni esingu-1 oregano esisha ne-2 isipuni se-basil esisha. Iresiphi ikhiqiza izabelo ezi-4.)

I-M6: Hlanganisa ndawonye inkomishi e-1 eqoshiwe, inkukhu ephekiwe, i-avocado evuthiwe e-1, inkomishi ye-1/2 ye-Panko flakes, i-1 clove garlic egayiwe, 2 ithisipuni i-cilantro eqoshiwe, nosawoti / pepper ukunambitha. Ifomu 5 patties kusuka kule ngxube ne-grill (okuphakathi okulungiselelwe kahle, okungenziwanga kahle). Futhi hlupha 2 portabella mushroom caps. I-sandwich eyodwa ephekiwe phakathi kwamabhanisi amabili e-portabella cap, kanye nolethisi waseRoma.

I-M7: 2 I-Fiber One iphatha (ncibilikisa isikhwama esingu-2/3 isikhwama sikashokholethi esimnandi, gxuma esikhwameni esingu-1 se-fiber eyodwa okusanhlamvu, engeza ama-crains endebe ayi-1/4. khipha ukuphatha okungama-26.)

Zivocavoce: Ihora elilodwa lokuhamba ngebhayisikili lasendlini (Awunalo ikilasi ongaya kulo? Yenza lolu hlelo lwe-Spin to Slim Workout!)

Usuku 4

Isikhathi sokuphinda kabili ekuzilolongeni! Kuzoba yinselele ukubhekana neshejuli yakho, kepha kuyisihluthulelo sokuvumela ukukopela okuncane nokuqhakaza ngempelasonto (njengama-chocolate we-V-Day!). Ukujima namuhla nakusasa kunamandla kakhulu ukusiza umzimba wakho udonsa ngisho nangaphezu kokuvamile ku-glycogen egciniwe, okuvumela umzimba ukuthi uqondise futhi uqede izitolo zamafutha phakathi noma amahora amaningi ngemva kokuzivocavoca. Ukudla kohlelo lwakho kuzoba nale mbono efanayo engqondweni.

Uhlelo lokudla:

I-M1: I-Fiber One ephathwayo ngenkomishi yekhofi (i-caffeine egcwele)

M2: Sika ubhanana ube yizingcezu eziyi-10. Thatha amathisipuni ama-3 webhotela lamantongomane bese uwahlukanisa ngokulinganayo ngaphezulu kocezu ngalunye. Friza ethreyini yokubhaka ehlanganiswe nephepha le-wax. Yidla 3 kulesi sidlo

I-M3: 1/2 i-oatmeal pancake (iresiphi efanayo ne-Day 1) no-1/4 indebe yama-raspberry

I-M4: 1 upelepele obomvu, ikhukhamba elingu-1, isanqante e-1, iqanda eli-1 elibovu

I-M5: 1/2 oatmeal pancake ene-1/2 yamagilebhisi

I-M6: 1.5 izinkomishi isobho (iresiphi yayizolo) nama-ounces angu-2 wesifuba senkukhu eyosiwe esiphonselwe esobho

I-M7: izinkomishi ezi-2 zemifino exutshwe nama-ounces ama-2 we-inkukhu ebilisiwe yenkukhu, ama-strawberry ama-3 tincetu zibe isaladi, nama-alimondi aluhlaza ayi-6 aqoshiwe. Isaladi yokugqoka ngezipuni ezi-2 zokugqoka i-avocado (1 ukwatapheya, ingcosana engaphansi kwengxenye ye-1/4 inkomishi yamafutha omnqumo ayintombi, i-1/4 yenkomishi yamanzi, i-1/4 inkomishi iparsley, i-garlic engu-1, ujusi we-1/2 kalamula omusha, isipuni esingu-1 umpe we-agave, usawoti kanye nopelepele ukunambitha).

I-M8: 1 inkomishi yamanzi ashisayo ne-1 ithisipuni ijusi kalamula omusha kanye nodwi lwe-pepper cayenne

Zivocavoce: Uhlelo lwe-HIIT lwehora elilodwa (Siyethemba i-HIIT Workout i-Indianapolis Colts Cheerleaders Swear By.)

Usuku 5

Yidla inani elincane lamaprotheni ngaso sonke isikhathi sokudla-i-nitrogen esemaprotheni ikusiza wehlise isisindo samanzi, futhi umzimba wakho kufanele usebenze kanzima ukugaya amaprotheni uma kuqhathaniswa nama-carbs namafutha (futhi umsebenzi omningi usho ukushiswa kwamakhalori amaningi!).

Uhlelo lokudla:

I-M1: ucezu olu-1 lokusanhlamvu, isinkwa esinekhalori ephansi esithosiwe nesipuni esingu-1 sebhotela lamantongomane elinamafutha amancane kanye ne-apula elihlaza eliyi-1/2 elisikiwe

M2: 1/2 ubhanana nama-alimondi angu-6 aluhlaza

I-M3: 1 induku ehlanganisa izintambo ushizi nopelepele obomvu ongu-1

I-M4: umuntu ngamunye angafaka i-tuna emhlophe emanzini, isinaphi esincane se-Dijon, nezinti ezimbili zesilimo esidliwayo esinamagatsha anamanzi

I-M5: 1/2 inkomishi ye-oats yemfashini yakudala eyenziwe nge-1/2 indebe yobisi lwe-skim, isinamoni njengoba kuthanda, kanye ne-1/2 ithisipuni ye-agave

I-M6: Ama-ounces angu-4 e-tuna steak eyosiwe ne-1/2 yenkomishi ye-broccoli eshisiwe, kanye nesaladi lezinkomishi ezi-2 zemifino exutshwe ne-top ne-1/4 yenkomishi ye-beet ebomvu eshisiwe futhi yasikwa kahle. Isaladi yokugqoka ngenhlanganisela yeviniga yebhalsamu, uwoyela ongeyena we-virgin virgin, ne-Dijon mustard.

I-M7: 1 inkomishi yetiye ye-peppermint

Zivocavoce: I-Cardio bootcamp yehora elilodwa (Sithanda le-Barry's Bootcamp-Inspired Abs, Butt, and Core Workout.)

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