Ingabe ungomunye walabo bantu abaya phambi kwesibuko bese becabanga ukuthi, "O, umzimba wami ukhuluphele kancane, ngidinga ukwehlisa isisindo"? Uma ucabanga kanjalo, ubona izinhlelo ezifana ne-'12 Week Bodybuilding' ku-inthanethi, akunjalo? Olunye uhlelo oludumile kakhulu yi-'Body for Life'. Kunezithombe ezincwadini zalo zabantu ababekhuluphele base belungisa imizimba yabo. Ukukubona kwenza noma ubani afune. Ngakho-ke namuhla, ake sixoxe ngokuthi kuyini ngempela, ingabe lokho okushiwoyo kuyiqiniso, futhi ingabe kulungile kuwe?
Kuyini 'uMzimba wokuphila'? Yisiphi isithembiso esenziwayo?
Kalula nje, 'i-Body for Life' uhlelo lwamasonto ayi-12 oluhlanganisa ukuzivocavoca okujulile kanye nokudla okukhethekile. Umsunguli walolu hlelo uthi uma ululandela kahle, ungaba nomzimba omuhle kakhulu empilweni yakho emavikini ayi-12.
Umqondo oyisisekelo ngemuva kwalokhu ukuthi abantu banamathuba amaningi okuqhubeka nokwenza okuthile uma bebona imiphumela ngokushesha . Okusho ukuthi, uma uzivocavoca kanzima futhi ubona ushintsho emzimbeni wakho ngokushesha, uzofuna ukukwenza kakhudlwana.
Kunezingxenye ezimbili eziyinhloko kulolu hlelo:
1. Ukulawula ukudla: Esikhundleni sokudla ukudla okukhulu kathathu ngosuku, yidla ukudla okuncane okuyisithupha.
2. Ukuzivocavoca: Vivinya umzimba ngamandla izinsuku ezi-6 ngesonto.
Uma uzwa lokhu, uyaqaphela ukuthi kuzothatha umzamo omncane, akunjalo? Ake sibheke lokhu ngemininingwane eminingi.
Ukudla neziphuzo kulawulwa kanjani? Yini engadliwa nengadliwa?
Kulolu hlelo, utshelwa ukuthi udle ukudla okuncane okungu-6 ngosuku. Isizathu salokhu ukuthi ukudla ukudla okuncane, okuvamile kusiza ukugcina amazinga kashukela egazini lakho ezinzile, kugcina amazinga akho amandla ekhuphuka, futhi kukuvimbele ekulambeni nasekudleni kakhulu ngesikhathi esisodwa.
Esidlweni ngasinye, kufanele udle ingxenye yamaprotheni kanye nengxenye yama-carbohydrate angangesandla sakho . Lokhu kudla kunamafutha aphansi kakhulu.
Into ebaluleke kakhulu ukufaka okungenani izinhlobo ezimbili zemifino ekudleni kwakho bese uphuza okungenani izingilazi zamanzi eziyi-10 ngosuku.
Kodwa phakathi kwakho konke lokhu, uthola "usuku olulodwa lwamahhala" ngesonto. Ngalolo suku, ungadla noma yini oyifunayo.
Bheka ithebula elingezansi ukuze uthole ukuthi yini ongayidla nokuthi yini ongayidli phakathi nalolu hlelo.
| Ukudla Okuvunyelwe | Ukudla Okufanele Ukugweme |
|---|---|
| Inyama engenamafutha, inhlanzi | Ibhekoni, inyama yenkomo enamafutha, amasoseji |
| Izithelo nemifino | Inyama ethosiwe kakhulu |
| Isinkwa, i-pasta, amazambane | Ukudla okushukela nokwenziwe - amakhekhe, amakhukhi, amaswidi |
| Ama-carbohydrate anempilo | Ilayisi elimhlophe, ama-chips, i-soda |
| Imikhiqizo yobisi enamafutha aphansi | Ibhotela, i-margarine, i-mayonnaise, uwoyela kakhukhunathi, imikhiqizo yobisi enamafutha amaningi |
Kudinga umzamo ongakanani lokhu? (Izinga Lomzamo)
Lolu uhlelo olusebenza kanzima . Awekho amagama achaza lokho.
- Ukuhlela Ukudla: Ukudla ukudla okungu-6 ngosuku kusho ukuthi udinga ukuhlela kusenesikhathi. Lokhu kungaba nzima kancane kumuntu oya emsebenzini noma omatasa. Kodwa-ke, lolu hlelo lungenza kube lula kancane njengoba ungasebenzisa ama-protein shake noma ama-nutrition bars kabili ngosuku.
- Ukuzivocavoca: Lena yingxenye enzima kakhulu. Udinga ukuzivocavoca izinsuku ezi-6 ngesonto .
- Izinsuku ezi-3: Yenza imizuzu engama-45 yokuqeqesha isisindo.
- Usuku 3: Yenza imizuzu engama-20 ye-cardio enamandla kakhulu.
Lokhu kubonisa ukuthi lokhu akuyona nje indlela yokudla, kodwa uhlelo oluqinile olushintsha indlela yokuphila.
Yiziphi izinzuzo nezingozi zalolu hlelo?
Kulungile, manje ake sibone ukuthi yiziphi izinhlangothi ezinhle nezimbi uma sibheka lolu hlelo ngombono wezokwelapha.
Ochwepheshe
- Yehlisa isisindo: Isimiso esiyisisekelo silungile. Okusho ukuthi, nciphisa inani lamakhalori owadlayo bese wandisa inani lamakhalori owashisa ngokuzivocavoca. Uma ukwenza lokhu ngendlela efanele , uzokwehlisa isisindo futhi wakhe imisipha.Kuyenzeka.
- Kuwusizo ezimweni zempilo: Ukwehlisa isisindo, nganoma iyiphi indlela, kusiza ukuvimbela nokulawula izimo ezifana nesifo sikashukela, umfutho wegazi ophakeme, nesifo senhliziyo.
- Ukulawula isifiso sokudla: Ukudla njalo kungasiza ekunciphiseni imizwa yendlala, okungakusiza ugweme ukudla ngokweqile.
Izingozi Nokukhathazeka
- "Usuku Lwamahhala": Nakuba lokhu kungase kubonakale kuyinto enhle, abanye abantu bangase balingeke ukuba badle konke abangakudlanga isonto lonke ngalolu suku lwamahhala. Uma bekwenza, bangase balahlekelwe yimiphumela yokusebenza kwabo kanzima izinsuku eziyisithupha ngesonto.
- Amaprotheni Aphezulu: Lokhu kudla kunamafutha amaningi kunalokho okunconywayo ngokuvamile. Uma unesifo sempilo, njengesifo sezinso , kufanele ukhulume nodokotela wakho ngaphambi kokuqala ukudla okunamaphrotheni amaningi njengalokhu.
- Ukushoda kokudla okunempilo: Ukudla imifino emibili kuphela ngosuku kungase kunganeli, njengoba amanye amavithamini, amaminerali kanye ne-fiber kungase kuntuleka.
- Ukuzilolonga kwe-cardio okunganele: I-American Heart Association itusa imizuzu eyi-150 yomsebenzi we-aerobic olinganiselayo ngesonto. Kodwa-ke, lolu hlelo luhlanganisa imizuzu engama-60 (20x3) yokuzilolonga okunamandla aphezulu, ngakho-ke kungase kungabi nenani elinconywayo.
Umlayezo Wokuya Nawe Ekhaya
- 'Umzimba Wokuphila' uhlelo oluhlanganisa ukulawula ukudla kanye nokuzivocavoca okunamandla, okudinga izinga eliphezulu lokuzinikela.
- Uma ulandela lokhu ngqo, unganciphisa isisindo futhi wakhe imisipha. Kodwa kuzothatha umzamo omkhulu.
- Kumuntu ophila impilo ematasa noma ongakuthandi ukuzivocavoca, kungaba yinselele ukuhambisana nalokhu.
- Uma unesifo sikashukela, isifo sezinso, noma enye inkinga yezempilo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala lolu hlelo.
- Njengoba kuzodingeka uhlele ukudla, ukulungiselele, futhi ubeke eceleni isikhathi sokuzivivinya umzimba, cabanga ngokucophelela ngokuthi kuyafanelana yini nendlela yakho yokuphila.
- Uma uqala uhlelo olufana nalolu, ungaqali kanzima kakhulu ngesikhathi esisodwa, kodwa kancane kancane jwayela umzimba wakho. Uma uzizwa ukhathele, thatha ikhefu. Kubalulekile ukulalela umzimba wakho.
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