Diana anaona kuti bwenzi lake lapamtima lasintha ndipo anafuna kuti asinthe. Anapanga chisankho molimba mtima ndipo sakufuna kusiya!

Chifukwa chiyani ndidasankha izi

Ndinasiya kukonda zithunzi zanga. Ndatopa kudzitsimikizira kuti: "Mawa ndiyambadi." Nditawona chithunzi cha Jamie Ison pa imodzi mwa malo ochezera a pa Intaneti, ine ndi mnzanga wapamtima tinayamba kudabwa momwe mkazi angawonekere kwambiri.

Kelsey adalumikizana ndi Jamie, ndipo kwa iye tidaphunzira za Kim Porterfield komanso za Institute of Nutritional Medicine, yomwe ili ku Houston.

Kwa miyezi yambiri ine ndi Kelsey takhala tikukambirana nkhani zonsezi. Chifukwa cha zimenezi, pafupifupi chaka chimodzi pambuyo pake, iye ndi mwamuna wake anapita ku Institute of Healthy Nutrition kwa nthaŵi yoyamba. Mu May 2010 ndinagwirizana nawo. Lingaliro lodzigwira ndekha ndikudzidziwa ndekha kuchokera kumbali yanga yabwino ndiye chisankho cholondola komanso chofunikira kwambiri pamoyo wanga.

Kugonjetsa njira yaminga yopita ku maonekedwe anga atsopano, ndinathandiza Casey pazochita zake. Mzimu wampikisano unatilimbikitsa kupitirizabe.

Momwe ndimachitira

Chinthu choyamba chimene ndinapitako chinali Kim Porterfield, katswiri wa zakudya ndi kadyedwe kake ka Nutrition Institute. Kuyambira May 2010 mpaka May 2011, ndinaphunzira luso la zakudya zopatsa thanzi ndi zakudya zisanu pa tsiku ndikuwona kusintha komwe kunachitika m'thupi langa.

Komabe, ndinapeza kuti kulemera kwanga kwakale kunali kubwereranso. Zinali zovuta kwa ine kuphatikiza nzeru yatsopano yazakudya ndi moyo wanga watsiku ndi tsiku. Ndinafunikira chithandizo - kunali kofunikira kukhazikitsa cholinga, chifukwa chomwe ndingathe kufika pamlingo watsopano ndikupanga dziko latsopano.

Nditalankhula ndi mnzanga wapamtima Kelsey, yemwe anali atachita nawo mpikisano wolimbitsa thupi panthawiyo, ndipo nditakambirana ndi Kim Porterfield, ndinaganiza zoyamba kusintha kwa thupi langa la sabata la 20. Ndinayambitsa blog momwe ndinakonzekera kulemba zosintha zomwe zinkachitika kawiri pa sabata.

Mogwirizana ndi chisankhochi, ndinasiya kumwa mowa ndikupita kumalo odyera / malo odyera kwa milungu 20. Zinali zovuta kwambiri kuti ndithane ndi zofooka ziwirizi. Mwa kuwathetsa, ndinadzisonyeza kuti ndingathe “kupanda” zimenezo.

Ndinkakonda kwambiri kupumula ndi anzanga nthawi ndi nthawi, komanso kudya m'malo opangira zakudya. Sindinathe kupeza kulinganizika pankhani imeneyi.

Pochotsa zofooka izi m'moyo wanga, "ndinagwedeza" thupi langa. Ndinadzitsimikizira ndekha kuti ndikhoza kusunga mawu anga ndi kuti NDIngathe kupeza kulinganizika koyenera panjira yopita ku cholinga changa. Kulemba nkhani kwakhala kothandiza kwambiri. Ngakhale panopo, nthaŵi zina ndimayang’anamo kuti ndikumbukirenso zinthu zimene ndinakwanitsa kuchita m’kanthaŵi kochepa.

Thandizo lochokera kwa achibale anga, abwenzi ndi mwamuna wanga wokondedwa zinandilola kupeza mbali zatsopano za umunthu wanga, komanso zinandipatsa mwayi wodzifufuza ndekha ndikuphunzira zambiri za ine ndekha.

Nditachita mpikisano mu Okutobala, ndimakhalabe wolemera thupi ndikuwunika kuchuluka kwamafuta amthupi langa monga momwe Kim Porterfield adalimbikitsa. Ponena za chikhalidwe changa, Kim anakonza ndondomeko ya chakudya yogwira mtima kwambiri moti imakhala ndi zakudya zochepa zoletsedwa.

Mapulani a chakudya atakonzeka, ndinalumikizana ndi katswiri wochita masewera olimbitsa thupi Vanessa Sifontes kuti andithandize kupanga pulogalamu yolimbitsa thupi kwa masabata 12 apitawa ndikundilangiza za zakudya zopatsa thanzi. Vanessa anandiuza komwe ndiwonjezere ndi komwe ndingachotse, komanso adandipangira pulogalamu yophunzitsira payekha ndikundilangiza zakudya zabwino kwambiri zopatsa thanzi. Kuphatikiza kwa zakudya zopatsa thanzi, pulogalamu yolimbitsa thupi yolimbitsa thupi komanso zakudya zopatsa thanzi zandilola kupanga thupi lomwe ndimatha kulota!

Zowonjezera Zamasewera

Atadzuka

Musanachite masewera olimbitsa thupi am'mawa

Ndi chakudya choyamba

Ndi chakudya 1, 3, ndi 5

Asanaphunzitsidwe

Pambuyo pa maphunziro

zakudya

Chakudya choyamba

Chakudya chachiwiri

Chakudya chachitatu

Chakudya chachinayi

Chakudya chachisanu

Chakudya chachisanu ndi chimodzi

Pulogalamu yophunzitsira

Tsiku 1: Miyendo / Cardio

Tsiku 2: Biceps / Triceps / Abs

Tsiku 3: Chifuwa / Mapewa / Cardio

Tsiku 4: Kumbuyo / Miyendo

Tsiku 5: Pumulani

Tsiku 6: Miyendo / Abs

Tsiku 7: Pumulani

Malangizo kwa owerenga

Choyamba, ndikukulangizani kuti mupeze katswiri wazakudya ndikukambirana nawo za zolinga zanu. Kenako, muyenera kupanga dongosolo lazakudya zoyenera. Muyenera kudziwa chifukwa chake muyenera kudya zakudya zina. Khalani omasuka kufunsa mafunso akatswiri. Kukhala ndi zakudya zopatsa thanzi komanso kutsatira mfundo za kudya moyenera ndiko chinsinsi cha kupambana kwa nthawi yayitali.

Sikuti aliyense atenge nawo mbali pamipikisano yolimbitsa thupi. Mwanjira ina, zolinga zanu zitha kukhala zosiyana ndi zanga. Komabe, muyenera kupanga lonjezo linalake kwa inu nokha ndikuuza okondedwa anu za zolinga zanu kuti katunduyo asakulole kuti muyime pakati.

Yesetsani kudzizungulira ndi anthu omwe angakuthandizeni ndikukulimbikitsani. Izi zidzapereka chilimbikitso chabwino ndikukhalabe ndi maganizo abwino. Musaiwale chinthu chachikulu. Kondwerera kugonja kwakung'ono kapena chigonjetso ... mapaundi owonjezera sanawonekere tsiku limodzi, ndipo sadzachoka tsiku limodzi.

Ndikuthokoza kwanga banja langa, abwenzi, wokondedwa, wophunzitsa komanso katswiri wazakudya chifukwa cha thandizo lanu, chithandizo ndi chitsogozo chanu. Kusintha kwakukulu kumasintha munthu kokha ku mbali YABWINO.

Kuleza mtima, kudzipereka ndi kudzipereka ndi mikhalidwe itatu yomwe ndiyenera kusintha. Ndikulimbikitsa owerenga onse kusiya malo awo otonthoza ndikuyamba kusintha kuti awone mbali yawo YABWINO. Mudzakondwera ndi zomwe mwakwaniritsa!

Werengani zambiri:

• - pulogalamu yolimbitsa thupi ya azimayi ochokera ku Nicole Wilkins