Yu na wan pan dɛn pipul we de go bifo di miro ɛn tink se, "O, mi bɔdi fat smɔl, a nid fɔ lɔs sɔm wet"? Wen yu tink laik dat, yu de si program laik ‘12 Week Bodybuilding’ fo intanet, no bi so? Wan pan dɛn kayn program ya we rili fayn na ‘Bɔdi fɔ Layf’. Pikchɔ dɛn de na in buk dɛn bɔt pipul dɛn we bin dɔn fat trade ɛn afta dat dɛn bin gɛt dɛn bɔdi fayn fayn wan. We ɛnibɔdi si am, i kin want fɔ du am. So tide, lɛ wi tɔk bɔt wetin i rili bi, wetin i se na tru, ɛn i rayt fɔ yu?
Wetin na ‘Bɔdi fɔ Layf’? Us prɔmis i mek?
Fɔ tɔk am simpul wan, ‘Bɔdi fɔ Layf’ na 12 wik program we de jɔyn bɔku ɛksesaiz ɛn spɛshal it. Di pɔsin we mek dis program se if yu fala am di rayt we, yu kin gɛt di bɛst bɔdi na yu layf insay 12 wiks.
Di men tin we de apin biɛn dis na dat pipul dɛn kin kɔntinyu fɔ du sɔntin we dɛn si di tin dɛn we kin apin kwik kwik wan . Dat min se if yu wok tranga wan ɛn si chenj na yu bɔdi kwik kwik wan, yu go want fɔ du am mɔ.
Tu men pat dɛn de fɔ dis program:
1. Kɔntrol di it: Insted fɔ it 3 big it dɛn ɛvride, it 6 smɔl it dɛn.
2. Ɛksesaiz: Ɛksesaiz tranga wan 6 dez insay di wik.
We yu yɛri dis, yu kam fɔ no se i go tek smɔl tray, nɔto so? Lɛ wi luk dis mɔ ditayli.
Aw dɛn de rigul fɔ it ɛn drink? Wetin pɔsin kin it ɛn wetin pɔsin nɔ kin it?
Insay dis program, dɛn kin tɛl yu fɔ it 6 smɔl smɔl it dɛn ɛvride. Di rizin fɔ dis na bikɔs if yu it smɔl smɔl it dɛn ɔltɛm, dat kin ɛp fɔ mek yu blɔd shuga nɔ de chenj, i kin mek yu gɛt mɔ trɛnk, ɛn i kin mek yu nɔ angri ɛn it bɔku tin wan tɛm.
Ɛnitɛm we yu de it, yu fɔ it wan pat pan prɔtin ɛn wan pat pan kabɔhaydrɛt we di sayz na yu an . Dis it nɔ gɛt bɔku fat.
Di tin we impɔtant pas ɔl na fɔ put at le tu kayn vɛjitebul dɛn insay yu it ɛn drink at le 10 glas wata ɛvride.
Bɔt bitwin ɔl dis, yu kin gɛt wan "fri de" insay di wik. Da de de, yu kin it ɛnitin we yu want.
Si di tebul we de dɔŋ fɔ no wetin yu kin it ɛn wetin yu nɔ kin it we yu de du dis program.
| Fɔd dɛn we dɛn alaw | Fɔd dɛn we yu fɔ avɔyd |
|---|---|
| Lean mit, fish | Bekon, fat bif, sosish |
| Frut ɛn vɛjitebul dɛn | Dip-fried mit dɛn |
| Bred, pasta, pɔtɔtɔ | Shuga ɛn atifishal it dɛn - kek, kuki, kandy |
| Kabohaydrɛt dɛn we gɛt wɛlbɔdi | Wait rays, chips, soda |
| Dairy prodakt dɛn we nɔ gɛt bɔku fat | Bɔta, majarin, mayonez, kokonat ɔyl, dairy prodakt dɛn we gɛt bɔku fat |
Aw bɔku tray fɔ du dis? (Lɛvɛl fɔ Ɛfɔt)
Dis na program we dɛn kin tray tranga wan . No wɔd nɔ de fɔ am.
- Fɔ Plan fɔ it: If yu it 6 it dɛn ɛvride, dat min se yu nid fɔ plan bifo tɛm. Dis kin tranga smɔl fɔ pɔsin we de go wok ɔ we bizi. Bɔt dis program kin mek i izi smɔl bikɔs yu kin yuz prɔtin shek ɔ nyutrishɔn bar tu tɛm insay di de.
- Ɛksesaiz: Dis na di pat we at pas ɔl. Yu nid fɔ ɛksesaiz 6 dez insay di wik .
- 3 dez: Du 45 minit fɔ tren yu wet.
- De 3: Du 20 minit fɔ du ay-intɛnsity kardio.
Dis sho se dis nɔto jɔs fɔ it, bɔt na strɔng program we de chenj di we aw pɔsin de liv in layf.
Wetin na di bɛnifit ɛn prɔblɛm dɛn we dis program kin gɛt?
Okay, naw lɛ wi si wetin na di gud ɛn bad sayd if wi luk dis program frɔm mɛdikal pɔynt.
Di gud tin dɛn we pɔsin kin du
- Lɔs yu wet: Di men tin we yu fɔ du na kɔrɛkt tin. Dat min se, ridyus di nɔmba fɔ di kalori dɛn we yu de tek ɛn inkrisayz di nɔmba fɔ di kalori dɛn we yu de bɔn tru ɛksesaiz. If yu du dis kɔrɛkt wan , yu go lɔs yu wet ɛn bil mɔsul.I kin apin.
- I fayn fɔ wɛl bɔdi prɔblɛm: Fɔ lɔs yu wet, pan ɛni we, i kin ɛp fɔ mek yu nɔ gɛt ɛn kɔntrol tin dɛn lɛk dayabitis, ay blɔd prɛshɔn, ɛn at sik.
- Fɔ kɔntrol di we aw yu want fɔ it: If yu it bɔku tɛm, dat kin ɛp fɔ mek yu nɔ fil lɛk se yu angri, ɛn dis kin ɛp yu fɔ avɔyd fɔ it pasmak.
Risk & Kɔnsyusɔn
- "Free De": Pan ɔl we dis kin tan lɛk gud tin, sɔm pipul dɛn kin tɛmpt fɔ it ɔl wetin dɛn nɔ it ɔl di wik pan dis fri de. If dɛn du dat, dɛn kin lɔs di rizulyt fɔ dɛn had wok ɔl 6 dez insay di wik.
- High Protein: Dis it gɛt bɔku prɔtin smɔl pas aw dɛn kin se. If yu gɛt wɛlbɔdi prɔblɛm, lɛk kidni sik , yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin it lɛk dis we gɛt bɔku prɔtin.
- Di it we yu nɔ gɛt bɛtɛ tin fɔ it: If yu it tu tɛm nɔmɔ vegjetabul insay wan de, dat nɔ go du fɔ yu, bikɔs sɔm vaytamɛn, minral, ɛn fayv nɔ go gɛt am.
- Nɔ du ɛksɛsayz fɔ yu at: Di American Heart Association se yu fɔ du 150 minit fɔ du mɔdaret-intensity aerobic aktiviti insay di wik. Bɔt dis program gɛt fɔ du wit 60 minit (20x3) fɔ du ɛksɛsayz we gɛt bɔku bɔku pawa, so i kin fɔdɔm shɔt pas di wan we dɛn se i fɔ du.
Mɛsej we dɛn kin kɛr go na os
- ‘Bɔdi fɔ Layf’ na program we de jɔyn di it kɔntrol ɛn bɔku ɛksɛsayz, we nid fɔ gɛt ay levul fɔ kɔmitmɛnt.
- If yu fala dis ɛksaktɔli, yu kin lɔs yu wet ɛn bil mɔsul. Bɔt i go tek bɔku tray.
- Fɔ pɔrsin wae gɛt bizi layf ɔr pɔrsin wae nɔr lɛk fɔ du ɛksɛsayz, i kin tranga fɔ kip kɔmpin wit dis.
- If yu gɛt dayabitis, kidni sik, ɔ ɛni ɔda wɛlbɔdi prɔblɛm, mek shɔ se yu go to yu dɔktɔ bifo yu bigin dis program.
- Bikɔs yu go gɛt fɔ plan fɔ it, pripia am, ɛn sɛt tɛm fɔ ɛksesaiz, tink gud wan if i fit yu layf.
- We yu de stat program lɛk dis, nɔ bigin tu tranga wan wan tɛm, bɔt smɔl smɔl mek yu bɔdi aklimat. If yu fil se yu taya, tek smɔl tɛm fɔ blo. I impɔtant fɔ lisin to yu bɔdi.
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