M'modzi mwa owerenga athu amapita kunyumba ndipo adaganiza zogawana nafe dongosolo lanu lazakudya mukamaphunzitsa ndi Jillian Michaels. Monga mukudziwa, ngakhale panthawi yolimbitsa thupi kwambiri popanda zoletsa muzakudya kuti muchepetse thupi zosatheka.
Wowerenga wathu Ekaterina amagawana zomwe adakumana nazo ndi momwe amadyera pophunzitsa Jillian Michaels.
Werengani nkhani zina zothandiza zokhudzana ndi zakudya:
- Chakudya choyenera: kalozera wathunthu wosinthira ku PP
- Chifukwa chiyani timafunikira chakudya, chakudya chophweka komanso chovuta kwambiri kuti muchepetse kunenepa?
- Mapuloteni ochepetsa thupi ndi minofu: zonse zomwe muyenera kudziwa
- Kuwerengera zopatsa mphamvu: chitsogozo chokwanira kwambiri pakuwerengera kalori!
Momwe mungadye ngati mumaphunzitsa ndi Jillian Michaels
Catherine, wazaka 28
"Ndidayamba ndi Jillian Michaels chaka chimodzi ndi miyezi iwiri yapitayo. Monga ambiri, pulogalamu yanga yoyamba inali "Slim figure 1 days". Kwa mwezi umodzi ndinatha kupeza zotsatira zabwino ndipo ndinaganiza kuyesa makalasi ena Gillian: "Flat mimba mu masabata 2" ndi "Killer rolls". Ine ndiye 30 miyezi yakwaniritsa "Revolution wa thupi", kenako anasamukira ku Body Shred. Pamapeto pake, ndidayesa ma Michaels onse olimbitsa thupi, ena adachita pafupipafupi, ena mocheperako. Ndipo kwa zaka zambiri ndidatha kutaya pafupifupi 12 lbs. Tsopano ndikulemera 57 kg. Miyezi iwiri yapitayi kulemera kuli m'malo, koma mabuku akupitiriza kupita.
Koma sindikanatha kupeza zotsatira zabwino ngati si chakudya. Pambuyo ngakhale pulogalamu yovuta kwambiri ya Jillian Michaels "Kutaya thupi, imathandizira kagayidwe kake" amalola kutentha 500 kcal. Ndipo kwenikweni ndi magalamu 100 okha a chokoleti. Choncho kuyang'anitsitsa zakudya zanu ndizofunikira. Kuwonjezera pa kutsata mfundo za zakudya zoyenera, ndinayesera kuwerengera zopatsa mphamvu. Koma simunganene kuti ndinali kudziletsa. Ndipo mulimonsemo, sindinafe ndi njala. Osati tsiku limodzi. Ndipo simulangiza.
Mwambiri, m'malingaliro anga, ngakhale kungowerengera zopatsa mphamvu ndikokwanira kuti muchepetse thupi. Koma sindinkafuna kungochepetsa thupi, koma kusintha zakudya. Ndiko kuti, kuyesa kuyamwa kuchokera ku lokoma, accustom okha kudya tsiku zipatso ndi ndiwo zamasamba, osaiwala kudya nthawi zonse za mapuloteni zakudya. Tsopano ndikhoza kunena molimba mtima kuti ngakhale kuchokera kwa wokonda chakudya chofulumira, soseji, pizza komanso maswiti makamaka (Inde, ndizo zonse za ine) akhoza kupanga woimira zakudya zabwino.
Koma ngakhale ndikuyamba kuphunzitsa mosalekeza, nthawi yomweyo ndinafika pa izi. Ndicho chifukwa chake ndinaganiza zogawana zomwe ndakumana nazo, zomwe zimaonedwa kuti zapambana. Mwina zosankha za zakudya zanga zidzathandiza omwe amangosankha okha zakudya zabwino kwambiri zolimbitsa thupi ndi Jillian Michaels.
Chifukwa cha ntchito yanga yashifiti, nthawi zina m'mawa, nthawi zina madzulo. Menyu yanga yatsiku ndi tsiku imawoneka motere:
- Chakumwa: phala (oatmeal kapena mapira) ndi zoumba/prunes, mkaka ndi chinangwa
- Zosakaniza: khofi wokhala ndi magawo 2-3 a chokoleti (nthawi zambiri chokoleti chakuda, koma nthawi zina ndimadzilola mkaka)
- nkhomaliro: mpunga/pasita/buckwheat/mbatata zochepa + nkhuku/ng’ombe/Turkey/nkhumba yocheperako + tomato watsopano/nkhaka/tsabola
- Zosakaniza: chipatso (chilichonse, yesani kusinthana) + mtedza pang'ono. Nthawi zina ndimadya kaloti m’malo mwa zipatso.
- chakudya: kanyumba tchizi + mkaka. Ngati komanso amalola kolowera zopatsa mphamvu, kuwonjezera zipatso.
Kutengera nthawi yomwe ndimaphunzitsa ndi Jillian Michaels, nthawi yanga yodyera yasinthidwa pang'ono:
1) Njira 1: ngati mukuchita usikuuno mutachoka kuntchito
- 7:30 - Chakudya cham'mawa
- 9:00 - Chakudya
- 12: 30 - Chakudya
- 15:30 - Chakudya
- 17:30 - Kulimbitsa thupi: Mphindi 30-60
- 20:00 - Chakudya chamadzulo
2) Njira 2: ngati mukuchita tsiku lotsatira Chakudya cham'mawa:
- 9:30 - Chakudya cham'mawa
- 11:00 - Chakudya
- 13:00 - Kulimbitsa thupi: Mphindi 30-60
- 15: 30 - Chakudya
- 17:00 - Chakudya
- 20:00 - Chakudya chamadzulo
3) Njira 3: ngati mukuchita m'mawa musanadye Kadzutsa
- 9:00 - Masewera olimbitsa thupi: Mphindi 30-60
- 11:00 - Chakudya cham'mawa
- 12:30 - Chakudya
- 15: 30 - Chakudya
- 17:00 - Chakudya
- 20:00 - Chakudya chamadzulo
Monga mukuonera, sindine tsankho. Pitani mukagone pafupifupi 23.00. Chiwerengero chonse cha zopatsa mphamvu za tsiku lomwe ndimatuluka 1700-1800. Nthawi zina ndimadzilola kusokoneza kudya mchere kapena pizza. Koma osati nthawi zambiri kuposa 1 nthawi pamwezi. Menyu osati chitsulo, pali kusintha (mwachitsanzo, nthawi zina nyama kabichi, kuphika broccoli, kupanga msuzi kapena kugula chimanga zamzitini). Koma chonsecho ndadziphunzitsa ndekha kudya kotere, kumangosintha zosakaniza, kuti chakudyacho chinali chosiyana. ”
Tikukhulupirira, malangizo a Catherine adzakuthandizani kukonza dongosolo lanu lazakudya mukamaphunzitsidwa ndi Jillian Michaels. Ngati mukufuna kukwaniritsa zotsatira zodabwitsa zomwezo (ndi Catherine adatha kuchotsa makilogalamu 12), kusintha zakudya zawo ndikuyamba kuchita masewera olimbitsa thupi. Ndipo makamaka pakali pano.
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