Oli omu ku bantu abo abagenda mu maaso g'endabirwamu n'alowooza nti, "Oh, omubiri gwange gugejja katono, nneetaaga okugejja"? Bw’olowooza bw’otyo, olaba pulogulaamu nga ‘12 Week Bodybuilding’ ku yintaneeti, si bwe kiri? Emu ku pulogulaamu ng’ezo ezimanyiddwa ennyo ye ‘Body for Life’. Mu bitabo byayo mulimu ebifaananyi by’abantu abaali bagejja oluvannyuma ne bafuna emibiri gyabwe mu mbeera. Okukiraba kireetera omuntu yenna okwagala. Kale leero, ka twogere ku kiki ddala kye kiri, kye kyogera kituufu, era kikusaanira?
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‘Omubiri gw’Obulamu’ kye ki? Kisuubiza ki?
Mu ngeri ennyangu, ‘Body for Life’ pulogulaamu ya wiiki 12 ng’egatta dduyiro ow’amaanyi n’emmere ey’enjawulo. Omutonzi wa pulogulaamu eno agamba nti bw’ogigoberera ddala, osobola okufuna omubiri ogusinga obulungi mu bulamu bwo mu wiiki 12.
Ekirowoozo ekikulu ekiri emabega wa kino kiri nti abantu batera okugenda mu maaso n'okukola ekintu bwe balaba ebivaamu mu bwangu . Kwe kugamba, bw’okola dduyiro ennyo n’olaba enkyukakyuka mu mubiri gwo mu bwangu, ojja kwagala okwongera okukikola.
Enteekateeka eno erimu ebitundu bibiri ebikulu:
1. Okufuga endya: Mu kifo ky’okulya emmere ennene 3 olunaku, lya emmere entonotono 6.
2. Dduyiro: Dduyiro n’amaanyi ennaku 6 mu wiiki.
Kino bw’owulira, okitegeera nti kigenda kukwetaagisa okufuba okutono, nedda? Kino ka tukitunuulire mu bujjuvu.
Emmere n’ebyokunywa bifugibwa bitya? Kiki ekiyinza okuliibwa n’ekitasobola kuliibwa?
Mu pulogulaamu eno, bakugamba okulya emmere entonotono 6 olunaku. Ensonga lwaki kino kiri bwe kityo, okulya emmere entonotono, enfunda eziwera kiyamba okukuuma ssukaali mu musaayi nga mutebenkevu, akuuma amaanyi go, n’okukuziyiza okulumwa enjala n’okulya ennyo omulundi gumu.
Buli mmere gy’olya, olina okulya ekitundu kya puloteyina n’ekirungo kya carbohydrates ekinene ng’engalo yo . Endya eno erimu amasavu matono nnyo.
Ekisinga obukulu kwe kussaamu ebika by’enva endiirwa waakiri bibiri mu mmere yo n’onywa waakiri egiraasi z’amazzi 10 olunaku.
Naye wakati wa bino byonna, ofuna "olunaku lumu olw'obwereere" mu wiiki. Ku lunaku olwo, osobola okulya kyonna ky’oyagala.
Laba ekipande wansi ku by’osobola n’ebyo by’otosobola kulya mu kiseera kya pulogulaamu eno.
| Emmere Ekkirizibwa | Emmere Y’olina Okwewala |
|---|---|
| Ennyama etaliimu masavu, ebyennyanja | Bacon, ennyama y’ente erimu amasavu, sosegi |
| Ebibala n’enva endiirwa | Ennyama ezisiike mu buziba |
| Omugaati, pasta, amatooke | Ssukaali n’emmere ey’obutonde - keeki, kuki, ssweeta |
| Ebirungo ebirimu ebirungo ebiyamba omubiri okukola obulungi | Omuceere omweru, chips, sooda |
| Ebintu ebikolebwa mu mata ebitaliimu masavu mangi | Butto, margarine, mayonnaise, amafuta ga muwogo, amata agalimu amasavu amangi |
Kino kyetaagisa okufuba kumeka? (Eddaala ly’okufuba)
Eno pulogulaamu ya maanyi mangi . Tewali bigambo bigamba.
- Enteekateeka y’emmere: Okulya emmere 6 olunaku kitegeeza nti olina okuteekateeka nga bukyali. Kino kiyinza okukaluubirirwa omuntu agenda ku mulimu oba alina emirimu mingi. Wabula pulogulaamu eno esobola okukwanguyira katono okuva lw’osobola okukozesa protein shakes oba nutrition bars emirundi ebiri olunaku.
- Dduyiro: Kino kye kitundu ekisinga okukaluba. Olina okukola dduyiro ennaku 6 mu wiiki .
- Ennaku 3: Kola okutendekebwa mu buzito okumala eddakiika 45.
- Olunaku 3: Kola eddakiika 20 ez’okukola ‘high-intensity cardio’.
Kino kiraga nti eno si mmere yokka, wabula pulogulaamu enkakali ekyusa obulamu.
Migaso ki n’akabi ki ebiri mu nteekateeka eno?
Okay, kati ka tulabe enjuyi ennungi n'embi bwe ziri singa tutunuulira pulogulaamu eno okuva mu ndowooza y'abasawo.
Ebirungi
- Gejja: Omusingi omukulu gutuufu. Kwe kugamba, kendeeza ku kalori z’onywa n’okwongera ku kalori z’oyokya ng’oyita mu dduyiro. Kino bw’okikola obulungi , ojja kugejja n’okuzimba ebinywa.Kibaawo.
- Omugaso eri embeera z’obulamu: Okugejja, mu ngeri yonna, kiyamba okuziyiza n’okufuga embeera nga sukaali, puleesa, n’endwadde z’omutima.
- Okufuga apetite: Okulya ennyo kiyinza okuyamba okukendeeza ku nneewulira y’enjala, ekiyinza okukuyamba okwewala okulya ennyo.
Obulabe & Ebikweraliikiriza
- "Olunaku olw'obwereere": Wadde kino kiyinza okulabika ng'ekintu ekirungi, abantu abamu bayinza okukemebwa okulya buli kimu kye batalya wiiki yonna ku lunaku luno olw'obwereere. Singa bakikola, bayinza okufiirwa ebiva mu kukola ennyo ennaku zonna 6 mu wiiki.
- Ebirungo ebizimba omubiri ebingi: Endya eno erimu ebirungo ebizimba omubiri bingi katono okusinga bwe kitera okulagirwa. Bw’oba olina embeera y’obulamu, gamba ng’obulwadde bw’ekibumba , olina okwogera n’omusawo wo ddala nga tonnatandika mmere erimu ebirungo ebizimba omubiri nga eno.
- Ebbula ly’emmere: Okulya enva endiirwa bbiri zokka olunaku kiyinza obutamala, kubanga ebirungo ebimu ebiyamba omubiri, ebiriisa n’ebiwuziwuzi biyinza okubula.
- Dduyiro w’omutima ogutamala: Ekibiina ekigatta omutima mu Amerika kigamba nti buli wiiki alina eddakiika 150 ez’omukka ogw’ekigero. Kyokka, pulogulaamu eno erimu eddakiika 60 (20x3) ez’okukola dduyiro ow’amaanyi, n’olwekyo eyinza okugwa wansi w’omuwendo ogulagirwa.
Obubaka Obutwala Awaka
- ‘Body for Life’ pulogulaamu egatta okufuga endya n’okukola dduyiro ow’amaanyi, nga kyetaagisa okwewaayo okw’amaanyi.
- Kino bw’ogoberera ddala osobola okugejja n’okuzimba ebinywa. Naye kijja kutwala okufuba kungi.
- Ku muntu alina obulamu obw’okukola ennyo oba omuntu atayagala kukola dduyiro, kiyinza okuba ekizibu okukwatagana ne kino.
- Bw’oba olina obulwadde bwa sukaali, obulwadde bw’ekibumba oba ekizibu ekirala kyonna eky’obulamu, kakasa nti weebuuza ku musawo nga tonnatandika nteekateeka eno.
- Okuva bwe kiri nti ojja kuba olina okuteekateeka emmere, okugiteekateeka, n’okuteekawo obudde obw’okukola dduyiro, lowooza bulungi obanga ekwatagana n’obulamu bwo.
- Bw’oba otandika pulogulaamu nga eno, totandika nnyo omulundi gumu, wabula mpolampola omubiri gwo gumanyize. Bw’oba owulira ng’okooye, wummulako. Kikulu okuwuliriza omubiri gwo.
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