Ngaba ungomnye wabo bantu baya phambi kwesibuko baze bacinge, "Owu, umzimba wam utyebile kancinci, ndifuna ukunciphisa umzimba"? Xa ucinga ngolo hlobo, ubona iinkqubo ezifana ne-'12 Week Bodybuilding' kwi-intanethi, akunjalo? Enye yeenkqubo ezidumileyo yi-'Body for Life'. Kukho imifanekiso kwiincwadi zayo zabantu ababekade betyebile baze balungisa imizimba yabo. Ukuyibona kwenza nabani na afune ukuyenza. Ke namhlanje, masithethe ngento eyiyo ngokwenene, ingaba oko ikuthethayo kuyinyaniso, kwaye ifanelekile na kuwe?
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Yintoni 'uMzimba woBomi'? Yintoni ethembisayo?
Ngamafutshane, 'uMzimba woBomi' yinkqubo yeeveki ezili-12 edibanisa umthambo onzima kunye nokutya okukhethekileyo. Umenzi wale nkqubo uthi ukuba uyilandela ngokuchanekileyo, unokuba nomzimba olungileyo wobomi bakho kwiiveki ezili-12.
Ingcamango esisiseko emva koku kukuba abantu banamathuba amaninzi okuqhubeka nokwenza into ethile xa bebona iziphumo ngokukhawuleza . Oko kukuthi, ukuba uzilolonga nzima kwaye ubona utshintsho emzimbeni wakho ngokukhawuleza, uya kufuna ukuyenza ngakumbi.
Kukho iinxalenye ezimbini eziphambili zale nkqubo:
1. Ukulawula ukutya: Endaweni yokutya kathathu ngemini, yitya izidlo ezi-6 ezincinci.
2. Ukuzilolonga: Zilolonge ngamandla iintsuku ezi-6 ngeveki.
Xa usiva oku, uyaqonda ukuba kuza kufuneka umgudu omncinci, akunjalo? Makhe sijonge oku ngokweenkcukacha.
Ukutya neziselo zilawulwa njani? Yintoni enokutya nengenako ukutyiwa?
Kule nkqubo, uxelelwa ukuba utye izidlo ezincinci ezi-6 ngosuku. Isizathu soku kukuba ukutya izidlo ezincinci rhoqo kunceda ukugcina amanqanaba eswekile egazini lakho ezinzile, kugcina amanqanaba akho amandla enyuka, kwaye kukuthintela ekulambeni nasekutyeni kakhulu ngaxeshanye.
Kwisidlo ngasinye, kufuneka utye inxalenye yeproteni kunye nenxalenye yeecarbohydrates ezinobukhulu besandla sakho . Olu hlobo lokutya lunamafutha aphantsi kakhulu.
Eyona nto ibalulekileyo kukubandakanya ubuncinane iintlobo ezimbini zemifuno ekutyeni kwakho kwaye usele ubuncinane iiglasi ezilishumi zamanzi ngosuku.
Kodwa phakathi kwayo yonke le nto, ufumana "usuku olunye lwasimahla" ngeveki. Ngaloo mini, ungatya nantoni na oyifunayo.
Jonga itheyibhile engezantsi ukuze ubone oko unokukutya noko ungenako ukukutya ngeli xesha lenkqubo.
| Ukutya Okuvunyelweyo | Ukutya Okufanele Ukuphephe |
|---|---|
| Inyama engenamafutha, intlanzi | Ibhekoni, inyama yenkomo enamafutha, iisoseji |
| Iziqhamo nemifuno | Inyama eqhotsiweyo |
| Isonka, ipasta, iitapile | Iswekile kunye nokutya okwenziwayo - iikeyiki, iikuki, iilekese |
| Iicarbohydrate ezisempilweni | Irayisi emhlophe, iitships, isoda |
| Iimveliso zobisi ezinamafutha aphantsi | Ibhotolo, imajarini, imayonesi, ioyile yekhokhonathi, iimveliso zobisi ezinamafutha amaninzi |
Oku kufuna umgudu ongakanani? (Inqanaba loMzamo)
Le yinkqubo enomdla kakhulu . Akukho mazwi achaza loo nto.
- UkuCwangcisa Ukutya: Ukutya izidlo ezi-6 ngosuku kuthetha ukuba kufuneka ucwangcise kwangaphambili. Oku kunokuba nzima kancinci kumntu oya emsebenzini okanye oxakekileyo. Nangona kunjalo, le nkqubo ingenza kube lula kancinci kuba ungasebenzisa ii-protein shakes okanye ii-nutrition bar kabini ngemini.
- Ukuzilolonga: Le yeyona nxalenye inzima. Kufuneka uzilolonga iintsuku ezi-6 ngeveki .
- Iintsuku ezi-3: Yenza imizuzu engama-45 yoqeqesho lobunzima.
- Usuku 3: Yenza imizuzu engama-20 ye-cardio enamandla kakhulu.
Oku kubonisa ukuba oku akusiyo nje indlela yokutya, kodwa yinkqubo engqongqo etshintsha indlela yokuphila.
Ziziphi iingenelo kunye neengozi zale nkqubo?
Kulungile, ngoku masibone ukuba zeziphi izinto ezilungileyo nezimbi ukuba sijonga le nkqubo ngokwembono yezonyango.
Iingcali
- Yehlisa ubunzima: Umgaqo osisiseko uchanekile. Oko kukuthi, nciphisa inani leekhalori ozityayo kwaye wandise inani leekhalori ozitshisayo ngokuzilolonga. Ukuba ukwenza oku ngokuchanekileyo , uya kunciphisa ubunzima kwaye wakhe izihlunu.Iyenzeka.
- Iluncedo kwiimeko zempilo: Ukunciphisa umzimba, nangayiphi na indlela, kunceda ukuthintela nokulawula iimeko ezifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, kunye nesifo sentliziyo.
- Ukulawula ukutya: Ukutya rhoqo kunokunceda ukunciphisa iimvakalelo zendlala, nto leyo enokukunceda uphephe ukutya kakhulu.
Iingozi kunye neenkxalabo
- "Usuku Lwasimahla": Nangona oku kungabonakala ngathi yinto entle, abanye abantu banokulingeka ukuba batye yonke into abangakhange bayitye iveki yonke ngalo mhla wasimahla. Ukuba bayakwenza oko, banokulahlekelwa ziziphumo zomsebenzi wabo onzima iintsuku ezi-6 ngeveki.
- Iiproteni Eziphezulu: Olu hlobo lokutya luneproteni ephezulu kancinci kunokuba kucetyiswa ngokubanzi. Ukuba unesifo sempilo, esifana nesifo sezintso , ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uqalise ukutya okuneproteni ephezulu ngolu hlobo.
- Ukunqongophala kwesondlo: Ukutya imifuno emibini kuphela ngosuku kusenokunganeli, njengoko ezinye iivithamini, iiminerali kunye nefayibha zisenokungabikho.
- Ukungazilolongi ngokwaneleyo kwe-cardio: I-American Heart Association icebisa imizuzu eli-150 yomsebenzi we-aerobic ophakathi ngeveki. Nangona kunjalo, le nkqubo ibandakanya imizuzu engama-60 (20x3) yokuzilolonga okunamandla aphezulu, ngoko ke isenokungafikeleli kumlinganiselo ocetyiswayo.
Umyalezo Wokuya Ekhaya
- 'Umzimba woBomi' yinkqubo edibanisa ulawulo lokutya kunye nokuzilolonga okunzulu, okufuna ukuzinikela okuphezulu.
- Ukuba ulandela oku ngqo, unganciphisa ubunzima kwaye wakhe izihlunu. Kodwa kuya kuthatha umgudu omkhulu.
- Kumntu oxakekileyo okanye ongathandi ukuzilolonga, kunokuba nzima ukuqhubeka nale nto.
- Ukuba unesifo seswekile, isifo sezintso, okanye nayiphi na enye ingxaki yempilo, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise le nkqubo.
- Ekubeni kuza kufuneka ucwangcise ukutya, ukulungiselele, kunye nexesha lokuzilolonga, cingisisa kakuhle ukuba kuyahambelana na nendlela ophila ngayo.
- Xa uqala inkqubo efana nale, musa ukuqala nzima kakhulu ngaxeshanye, kodwa qhelanisa umzimba wakho kancinci kancinci. Ukuba uziva udiniwe, thatha ikhefu. Kubalulekile ukumamela umzimba wakho.
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