Mokhoa oa ho Qoba ho Qala Boiteko ba ho Theola boima ba 'mele ho Ntlafatsa Menyetla ea Hao ea Katleho

Litaba

• Letsatsi la 1: Lijo
• Letsatsi la 1: Boikoetliso
• Cardio 1
• Potoloho A
• Cardio 2
• Potoloho B
• Cardio 3
• Ea mantlha
• Letsatsi la bobeli: Lijo
• Letsatsi la bobeli: Ho ikoetlisa
• Cardio 1
• Potoloho A
• Cardio 2
• Potoloho B
• Cardio 3
• Ea mantlha
• Tsoela Pele ho Tsoela Pele
• Lenane la Mabenkele la Matsatsi a 2
• Tlhahlobo bakeng sa

Haeba u kile oa ba le ketsahalo e u nyonyobelang, u kanna oa ipotsa "Na ho a khonahala ho theola boima ba 'mele ka lihora tse 48?" Karabo e khuts'oane ke che, ha ho na monyetla oa hore o tla lahleheloa ke boima ba 'mele ka matsatsi a mabeli. "Litsebi li khothalletsa boemo bo sireletsehileng ba ho lahleheloa ke lik'hilograma tse peli ka beke," ho bolela Sebopehomotlatsi oa mohlophisi, Mary Anderson. "Ponto e le 'ngoe e lekana le lik'hilojule tse 3,500, kahoo ho lahleheloa ke ponto ka matsatsi a mabeli, u tla hloka ho ja lik'hilojule tse 2,500 tse fokolang" -e leng lijo tse fokolang tseo ho seng motho ea lokelang ho li leka.

Leha ho le joalo, ho a khonahala ho qala ho ba le boikoetliso bo nepahetseng le litloaelo tsa ho ja ka matsatsi a mabeli feela, e leng tsela e molemohali ea ho qala ho theola boima ba 'mele. (E amanang: 20 Malebela a Lijo Tse Bonolo a Etsang Hore Ho Ja Ho Nepahetse Ho be Thata Haholo)

Ho qala, etsa "leano la tlhaselo," ho fana ka maikutlo a Harley Pasternak, mokoetlisi ea tummeng le moetsi oa The 5-Factor Diet. Etsa lethathamo la korosari ho reka grub e lekaneng bakeng sa lijo tse nyane tse 5 ka letsatsi. U tla batla ho etsa kemiso ea nako eo u tla ja le ho ikoetlisa. Tšoaea ntho e ngoe le e ngoe khalendareng ea hau joalo ka ha u ne u tla etsa kopano.

Na o hloka khothatso e eketsehileng? Khetha lisebelisoa tse ncha tsa ho ikoetlisa. Pasternak o re: "Lieta tse ncha tsa liatleletiki li ka u fa matla a eketsehileng hore u be mafolofolo."Ba ka sebetsa e le mohloli pakeng tsa kelello le 'mele ho eketsa tšusumetso le ho ntlafatsa ts'ebetso."

Kapa u ee mabenkeleng (sheba lethathamo la lintho tse rekiloeng botlaaseng ba leqephe) bakeng sa metsoako eo u tla e hloka bakeng sa lijo tsa matsatsi a mabeli a tlang. Ha Dawn Jackson Blatner, RD, sengoli sa Lijo tsa Flexitarian, o ea lebenkeleng, halofo ea lihlahisoa tsa kariki ea hae - leano le sebetsang hantle nakong ea nako e telele le e khuts'oane.

Mabaka a ho ja meroho a mangata:

1. Meroho e na le likhalori tse ka bang 20 ka nako ea ho sebeletsa. Lijo tse ling li na le makhetlo a 3 kapa a 4 palo ea likhalori.
2. Ba na le liperesente tse phahameng tsa metsi, kahoo o ka ikutloa o tletse ka ho li ja.
3. Ba na le potasiamo e ngata ho bona, e ka thusang ho laola khatello ea mali le mokelikeli 'meleng oa hau.

Bakeng sa ba nang le nako, "E-ea lebenkeleng 'me u reke meroho eo u ka e jang ka tereing ea veggie," ho fana ka tlhahiso ea Blatner. "Hape, reka meroho eo u ka e halikang - zucchinis le squash - 'me u kenye meroho nthong e' ngoe le e 'ngoe eo u e jang."

Mehato ena e ka u thusa hore u be boemong bo nepahetseng ba kelello. Ka hona, bokella mofao le lerōle lieta tseo tse mathang - qalo ea hau ea ho theola boima ba lihora tse 48 e qala hona joale.

Letsatsi la 1: Lijo

Phoso e tloaelehileng ea ho theola boima ba 'mele ke ho ja lik'hilojule tse fokolang haholo, kahoo pele u qala ka morero ona kapa leha e le efe ea ho theola boima ba' mele, bala litlhoko tsa hau tsa khalori. Ha ho tluoa ho boloka mmele o phetseng hantle, seo u se noang se bohlokoa ho lekana le seo o se jang. Blatner o re: "Ho noa li-ounces tse 72 tsa metsi ka letsatsi ke habohlokoa. "Kenya nkho e ntle ea metsi sehatsetsing. Bakeng sa metsi a nang le tatso, o ka phaphamala koena e ncha kapa o ka kenya likhae tsa lipere kapa tholoana ea morara ho eona." (Related: The 7-day Diet Plan for the Weight of Weight from 'The Biggest Loser')

Blatner o fana ka maikutlo a lenane le latelang ho iphepa letsatsi lohle.

Lijo tsa hoseng: Nutty Oatmeal le liapole (hoo e ka bang lik'hilojule tse 300)

• 1/2 senoelo sa oats e omileng ka potlako
• 1/2 senoelo sa lebese la soya la pele
• 1 tablespoon walnuts
• 1 apole e nyenyane e khaotsoeng

Bakeng sa lijo tsa hoseng, leka oatmeal e chesang e kolobisitsoeng ka lebese la soya ebe e tšeloa ka apole. Haeba u tsoha u lapile, sena se lokela ho u ts'oara ho fihlela nako ea lijo tsa mots'eare. Blatner o re: "[Liapole] lia tlala hobane karolo ea 85 lekholong e na le metsi 'me li na le ligrama tse 4,5 tsa fiber. Mme ho lona le tshwenyehileng ka cholesterol ya lona, ​​le lehlohonolo. "Oatmeal ke lijo-thollo tse felletseng tse ka thusang ho laola maemo a k'holeseterole le motsoako oo e nang le ona o bitsoang beta-glucan," oa eketsa.

Lijo tsa mots'eare: Pita e kentsoeng ka tamati le linaoa (li-calories tse 400)

• 1 pita ea koro e bohareng
• 1/2 senoelo sa linaoa tse tšoeu tse entsoeng ka makotikoting
• 1 kopi e entsoeng ka langa le le lej
• 2 tablespoons chopped basil foreshe
• 2 tablespoons ho apara vinaigrette

Etsa pita ea koro e nang le linaoa, tamati le basil, ebe u e apara ka vinaigrette. Pita eohle ea koro e na le mafura a mangata, e na le fiber e ngata, 'me ha e na k'holeseterole. Ntho e ngoe le e ngoe eo u tla beng u e ja kahare ho pita le eona e phetse hantle, haholo linaoa tse tšoeu. Blatner o re: “Linaoa ke mohloli o moholo oa protheine ea limela, fiber, tšepe, potasiamo le zinki.

Snack: Yogurt & Honey (li-calories tse ka bang 100)

• 1/2 senoelo sa yogurt e nang le mafura a tlaase
• 1 teaspoon mahe a linotsi

Hase feela hore yogurt e tletse liprotheine, empa e boetse e na le sesole sa 'mele se matlafatsang libaktheria tse ntle tse bitsoang li- probiotics. Ha o eketsa mahe a linotši ka yogurt, e tla fepa libaktheria tse ntle ka yogurt ebe e matlafatsa baktheria, ho bolela Blatner. "Ho feta moo, ho molemo ho eketsa monate oa hau ho yogurt e hlakileng ho e-na le ho e reka pele ho tsoekere hobane u ka khona ho laola chelete." (Related: Melemo ea Bophelo bo Botle ba Yogurt ea 12 e Bontšang Matla a Eona a Phepo)

Lijo tsa mantsiboea: Salmon le Quinoa le Broccoli (hoo e ka bang lik'hilojule tse 400)

• Litlhapi tse salmone tse 3 tse halikiloeng
• 1 kopi e entsoeng ka broccoli florets
• 1 teaspoon linate tsa phaene
• 1 lemon e nang le lero
• 3/4 senoelo sa quinoa e phehiloeng

U tla khora ka lijo tsena. Salmon e halikiloeng e na le limatlafatsi tse ngata, e na le mafura a fokolang, 'me e tšetsoe ka omega-3 fatty acids. 'Me u ke ke ua fosa ka broccoli-moroho o nkoa e le lijo tse loantšang kankere, tse nang le livithamini A le C tse ngata, le mohloli o motle oa calcium, iron, le magnesium. Ha e le quinoa, "e na le e 'ngoe ea liprotheine tse ngata ka ho fetesisa tsa lithollo kaofela," ho bolela Blatner. Kahoo hoeba ka raese e tšoeu - ke phapanyetsano e loketseng mathata.

Joale u botsa hore na li-chips, cookies, lipompong, ice cream le joala li kena kae? "Ha ho kae kapa kae," ho bolela Blatner. Sepheo ke ho kena-kenana le ts'ebetsong ea matsatsi a mabeli, o re. "Leha ho le joalo, batho ba nako e telele ha baa lokela ho nahana hore lijo tsena tsa matsatsi a mabeli ke hore na ba tlameha ho phela ka ho sa feleng joang."

Letsatsi la 1: Boikoetliso

Haeba u motho ea ikoetlisang hoseng, tsoelapele 'me u itlame ka mor'a lijo tsa hoseng. Leha ho le joalo, haeba u tloaetse thapama kapa ka mor'a lijo tsa mantsiboea, ikutloe u lokolohile ho ikoetlisa ha u phutholohile. "Ke ka ho etsa tloaelo mme ke mabapi le ho ikoetlisa khafetsa," ho bolela mokoetlisi ea tummeng Ramona Braganza, ea sebelitseng le Jessica Alba. "E hlophise ebe o e ngola bukeng ea hau ea litaba. Haeba u sena matla hoseng ho hong ka makhetlo a mahlano ka tatellano, e fetole."

Leqheka la ho fumana mesifa e boima ke ho kopanya boikoetliso ba boima ba 'mele le cardio, e leng sona seo u tla be u se etsa ka lenaneo la Braganza's 3-2-1 (likarolo tse 3 tsa cardio, likarolo tse 2 tsa potoloho, le karolo e le 'ngoe ea mantlha).

"Leka ho se nke khefu. Sututsa ka ho chesa, "o eletsa Braganza. "Empa haeba u tlameha ho emisa, ema hanyane ebe u tsoelapele." O etsa tlhahiso ea hore u sebetse ka karolo ea 75 lekholong ea ho otla ha pelo ea hao. (O ka fumana hore na sepheo sa hau sa ho otla ha pelo ke eng ka ho tlosa lilemo tsa hau ho tloha ho 226, ebe o atisa palo eo ka 0.75 ho fumana liperesente tsa hau. .

Lenaneo lohle le lokela ho nka hora 'me le tla chesa likhalori tse 300. Haeba u batla ho chesa haholoanyane, eketsa nako ea cardio ho tloha metsotso e 7 ho isa ho 10, ebe u pheta Potoloho A le B makhetlo a mararo.

Cardio 1

A. Ho futhumala ka ho matha metsotso e 2.

B. Terene ea nako ea metsotso e 3 ho isa ho e 5. Eketsa matla ka ho matha ka ho sekamela kapa ka ho nyolla lebelo.

Potoloho A

1. Push-Ups

A. Eketsa matsoho ho ea mahetleng ka bophara 'me u atolose maoto, u leka-lekanya menoaneng.

B. Ho lula u otlolohile, 'mele o tlase tlase, ebe o sutumelletsa morao ho qala boemo.

Etsa makhetlo a 20.

Scale down: Roba ka mangole fatshe bakeng sa tshehetso.

2. Leoto phahamisa

A. Robala ka lehlakore ka lehlakoreng le leng 'me u otlolle maoto ka kotloloho.

B. Phahamisa leoto le ka holimo, ebe u le theolela ka har'a lisenthimithara tse seng kae-empa u sa thetse- leoto le ka tlaase.

Etsa makhetlo a 20 ka lehlakoreng le leng, ebe u chencha.

Etsa bonnete ba hore foromo e nepahetse; 'mele o otlolohileng hanyenyane pele 'me u se ke ua lumella noka e ka holimo hore e khutlele morao. Boikoetliso bona bo tla sebetsa serope sa kantle.

3. Setulo Dips

A. Lula pheletsong ea setulo se nang le maoto a kopane le a bataletseng fatše. Beha matsoho ntlheng ea setulo ka mahlakoreng a mabeli a lirope.

B. Koba likhahla likhato tse 90 le 'mele o tlase fatše.

C. Otlolla matsoho ho phahamisa 'mele ho khutlela boemong ba ho qala.

Etsa makhetlo a 20.

4. Pheta mehato ea 1-3.

Cardio 2

A. Ropo e tlole metsotso e 7.

Potoloho B

1. Tlanya Sefubeng ka Li-Dumbbells

A. Lula bencheng e sekametseng, u tšoere litekanyo tse mahareng ho isa bophahamong ba mahetla ebe u its'etleha ka benche. Etsa bonnete ba hore li-dumbbells li tsamaellana le mahlakore a sefuba le letsoho le kaholimo le tlasa li-dumbbells.

B. Eketsa li-dumbbells holimo.

C. Matsoho a tlase a khutlela sebakeng sa pele.

Etsa makhetlo a 20. Li-reps tse 5 tsa ho qetela li tlameha ho ikutloa li le thata.

2. Ho Tsamaea Lunges

A. Ema le maoto a bophara ba letheka.

B. Lumella leoto le letona ho ea pele, u khumama lengole le letšehali ho ea ho hoo e ka bang 1 inch ka holim'a fatše 'me lengole le letona le kobehile ka lehlakoreng la 90-degree ka ho toba ka holim'a leqaqailaneng.

C. Ho boloka boima ba 'mele liretheng ho qoba ho itšetleha pele, sutumelletsa fatše ka leoto le letšehali 'me u sutumelle leoto le letšehali pele.

Etsa mapheo a tsamaeang a 20.

Phahamisa: Ho teba ka ho sotha leoto le etellang pele le ho ama fatše ka letsoho le fapaneng.

3. Litharollo tsa Triceps

A. Robala holim'a benche, u tšoere li-dumbbells tse boima ba lik'hilograma tse 5 ho isa ho tse 10 letsohong le leng le le leng.

B. Qala ka matsoho a atolositsoeng holimo.

C. Ho koba litsoeng le ho boloka liatla li shebile kahare, litelu tse tlase li isa litsebeng.

Etsa makhetlo a 20.

4. Nka khefu ea metsotsoana e 30, ebe u pheta potoloho ea B.

Cardio 3

A. Terene ea nakoana bakeng sa metsotso e 7. Eketsa matla ka ho matha ka ho sekamela kapa ka ho nyolla lebelo le ho le boloka le tsitsitse.

Ea mantlha

1. Habeli Crunch

A. Robala u shebane le maoto a mabeli ho tloha fatše.

B. Tšoara litsoeng ka morao hloohong, ebe o kenya 'mele ka bolo ho fihlela litsoeng li ama mangole.

Etsa li-crunche tse 20.

2. Ho sotha Baesekele

A. Ho bua leshano. Ho tšoara setsoe se seng le se seng ho ea ho lengole le shebaneng (ke hore, lengole le letona ho leba lengoleng le letšehali, 'me ka tsela e fapaneng) ha u phahamisa letsoho.

Etsa li-crunches tse 20.

3. Leoto phahamisa

A. Bua leshano sefahleho le matsoho tlasa mofeng.

B. Phahamisa maoto ho ea holimo, ebe o ba theola ho fihlela ba batla ba ama fatše.

Etsa makhetlo a 20 ka lehlakoreng le leng.

4. Polanka

A. Kena ka mangoleng 'me u itšireletse' meleng ka litsoe le liphakeng. Atolosa maoto a otlolohileng ka morao ho leka-lekanya menoaneng ea maoto le matsoho.

Tšoara boemo bona ba lepolanka metsotsoana e 20 ho isa ho e 30 (sebetsa ho fihlela motsotso o felletseng).

5. Pheta mehato ea 1-4.

Letsatsi la bobeli: Lijo

Lijo tsa hoseng: Toast ea Almond e nang le Blueberries (li-calories tse 300)

• Likhae tse 2 tsa bohobe bo felletseng ba koro
• Khaba e 1 ea botoro ea almonde
• 1 senoelo sa blueberries e ncha

Jala botoro ea almonde holim'a toast, 'me u je le lehlakore la blueberries. Ha se feela hore blueberries e na le lik'hilojule tse fokolang, empa hape ke mohloli o motle oa fiber le vithamine C e ngata. Ho feta moo, 'mala o moputsoa o tsoa ho antioxidant anthocyanin, e ka sireletsang khahlanong le mafu a kang lefu la Alzheimer, kankere le pelo. lefu, ho bolela Blatner.

Lijo tsa mots'eare: Salad ea Sipinachi e Khethiloeng (li-calories tse 400)

• Likopi tse 2 tsa spinach
• 1he le leholo le phehiloeng ka thata, le khaotsoe
• 1 litapole tse halikiloeng, tse halikiloeng
• 1 senoelo sa lihoete, tse khaotsoeng
• 2 tablespoons liaparo tsa vinaigrette salate
• Kenya metsoako e khethiloeng ho spinach le ho e akhela ka ho apara.

Lebala leqhoa la leqhoa kapa lettuoa la Roma. Blatner o re: "Sipinake ke botala bo nang le makhasi, 'me li na le li-antioxidants tse matla tse bitsoang ACE-vithamine A, C, le E-lihahi tsa mali tse kang tšepe le vithamine K, le lihahi tsa masapo tse kang calcium le magnesium."

Ho ea fihla metsoako ea salate, mahe ke mehloli e metle ea protheine e ntseng e le tlaase ka mafura, e leng se etsang hore e be e ntle bakeng sa ho haha ​​​​mesifa ha u ntse u theola boima ba 'mele. Ho ba le protheine lijong tsohle ho tla thusa ho boloka metabolism ea hau e phahame ha 'mele oa hau o chesa mafura. Mme o seke oa lahlela yolk ka lehe le phehiloeng ka thata, ekaba; e na le vithamine D e ngata, e loantšang maloetse a kang mofetše le lefu la tsoekere.

Sejo se monate: Celery e nang le Botoro ea soneblomo (hoo e ka bang lik'hilojule tse 100)

• Khaba e 1 ea botoro ea soneblomo
• Mahlaka a 2 a celery a mahareng

Natefeloa ke celery ka botoro ea soneblomo, e nang le vithamine E e ngata ho feta pere ea linate.

Lijo tsa Mantsiboea: Khoho ea Meroho e Hlollang ka Raese e Brown (hoo e ka bang lik'hilojule tse 400)

• 1/2 senoelo sa raese e phehiloeng e sootho
• Sefuba sa kana se halikiloeng, se tšetsoe
• 1 tablespoon e khaotsoe ka lialmonde
• 1 isipuni cilantro e ncha, e qhibililoe
• 1 senoelo sa meroho e tsoakiloeng
• Khoho e holimo e nang le lialmonde le cilantro. Ja ka lehlakoreng la raese le meroho e tsoakiloeng.

Ha e le lijo-thollo kaofela, raese e sootho e tletse haholo ebile e bonolo ho e sila. Hape, ha e bapisoa le lithollo tse ommeng joalo ka li-crackers, raese e sootho e na le metsi haholo ka hona e tla etsa hore u ikutloe u khotše, ho bolela Blatner. (E amanang le: Theko ea Liponto tse 10 ka Khoeli ea Khoeli ea Lijo (Eo U Tla Batla ho e Latela))

Letsatsi la bobeli: Ho ikoetlisa

Cardio 1

A. Futhumala ka ho matha metsotso e 2.

B. Terene ea nakoana ea metsotso e 3 ho isa ho e 5. Eketsa matla ka ho matha ka ho sekamela kapa ka ho nyolla lebelo le ho le boloka le tsitsitse.

Potoloho A

1. Melao ea Dumbbell

A. Beha lengole le letšehali le letsoho le letšehali bencheng.

B. Ho tšoara boima ba likilo tse 12 letsohong le leng le le leng (sebelisa litekanyo tse bobebe haeba hona ho le boima haholo), otlolla letsoho le letona le otlolohile fatše hore dumbbell e leketle ka tlasa lehetla.

C. Hula matsoho ka ho otloloha, ho boloka setsoe haufi.

Etsa makhetlo a 20.

2. Lihlopa

A. Ema o telele ka maoto a bophara ba letheka.

B. Kopa fatše joalokaha eka o lutse setulong.

Etsa makhetlo a 20.

Etsa bonnete ba hore u ikutloa ka lirethe tsa hao e le hore u sebetse ka morao maotong a hao. Tšoara boima ba lik'hilograma tse 8 matsohong a hau haeba li-squats li le bonolo haholo.

3. Li-curls tsa Biceps

A. Ema le maoto a bophara ba letheka.

B. Ho tšoara li-dumbbells tse boima ba lik'hilograma tse 5 letsohong le leng le le leng, koala litekanyo ho ea mahetleng.

Etsa makhetlo a 20.

4. Pheta mehato ea 1-3.

Cardio 2

A. Ropo e tlole metsotso e 7.

Potoloho B

1. Reverse Flye

A. Tsamaea pele ka leoto le le leng ebe o its'etleha pele hanyane, o beha hlooho moleng o otlolohileng ka letheka mme o shebile fatše.

B. Qala ka boima ba lik'hilograma tse 5 letsohong le leng le le leng, ka liatla tse shebaneng le 'mele.

C. Phahamisa matsoho ho ea bophahamong ba mahetla.

D. Matsoho a tlase ho fihlela matsoho a le ka tlase ho sefuba.

Etsa makhetlo a 20.

Keletso: Boloka matsoho a pota-potiloe hanyane ka ho iketsa eka u haka sefate.

2. Mehato ea Bohato

A. Qala ka leoto le letona bencheng le leoto le letšehali fatše.

B. Tsamaea ka bencheng, o otlolle leoto le letona.

C. Tlanya benche ka leoto le letšehali, ebe hang-hang khutlela leoto le letšehali ho ea fatše hape.

Ho beha leoto le letona bencheng, tsoelapele ka makhetlo a 20. Fetola mahlakore; Pheta.

3. Phahamisa Mahetla ka nqane

A. Ema u le molelele ka li-dumbbells tse boima ba lik'hilograma tse 5 letsohong le leng le le leng ka mahlakoreng.

B. Phahamisa matsoho ka mahlakore ho ea bophahamong ba mahetla.

C. Matsoho a tlase tlase.

Etsa makhetlo a 20.

4. Pheta mehato ea 1-3.

Cardio 3

A. Terene ea nakoana ea metsotso e 7. Eketsa matla a ho matha ka ho matha sebakeng se tšekang kapa ka ho nyolosa lebelo le ho le boloka ka lebelo le tsitsitseng.

Ea mantlha

1. Habeli Crunch

A. Robala ka sefahleho, ho qala ka maoto a mabeli ho tloha fatše.

B. Tšoara litsoeng ka morao hloohong, ebe o kenya 'mele ka bolo ho fihlela litsoeng li ama mangole.

Etsa li-crunche tse 20.

2. Ho sotha Baesekele

A. Ho bua leshano. Ho tšoara setsoe se seng le se seng ho ea ho lengole le ka lehlakoreng le leng (ke hore, lengole le letona ho ea ka lengole le letšehali, 'me ka tsela e fapaneng) ha u phahamisa letsoho.

Etsa li-crunche tse 20.

3. Ho Phahamisa Leoto

A. Robala ka lehlakore ka lehlakoreng le leng 'me u otlolle maoto ka kotloloho.

B. Phahamisa leoto le ka holimo, ebe u le theolela ka har'a lisenthimithara tse seng kae-empa u sa thetse- leoto le ka tlaase.

Etsa li-pulses tse 20 ka lehlakoreng le le leng, ebe u fetola.

4. Polanka

A. Kena ka mangoleng 'me u itšireletse' meleng ka litsoe le liphakeng. Atolosa maoto a otlolohileng ka morao ho leka-lekanya menoaneng ea maoto le matsoho.

Tšoara sebaka sena sa lepolanka metsotsoana e 20 ho isa ho e 30 (sebetsa ho fihlela motsotso o feletseng).

5. Pheta mehato ea 1-4.

Tsoela Pele ho Tsoela Pele

Haeba u se u fihlile mona, ho na le menyetla ea hore u tla tsoelapele ho sebetsa. Braganza o etsa tlhahiso ea ho etsa boikoetliso ba hae matsatsi a mararo ka beke, a fapanyetsana le metsotso e 30 ho isa ho e 40 ea cardio e otlolohileng letsatsi le leng le le leng (o tla ba le letsatsi le le leng la phomolo beke le beke).

Empa tloaelo ena e tla ba molemo feela bakeng sa libeke tse 4 ho isa ho tse 6. Kamora moo, o tla tlameha ho etsa li-tweaks ho ea ka tloaelo ho bona liphetoho tse bonahalang. Re le libopuoa tse tloaetseng ho etsa lintho, re rata ho ikoetlisa ka tsela e tšoanang - empa haeba u leka ho theola boima ba 'mele, boiteko ba hau bo ke ke ba hlola bo sebetsa. "Sena se bitsoa molao-motheo oa ho ikamahanya le maemo," ho bolela Braganza. "Ho hlokahala hore ho be le mefuta e fapaneng mesebetsing eo u e etsang. U ka etsa likarolo tse tšoanang tsa 'mele empa u ithute tsona."

(E amanang le: Mabaka a 6 a Bomenemene Ha o Fokotse Boima)

Ka linako tse ling ho nka motsoalle oa boithapollo ho ka u thusa ho lula lenaneong halelele. Mokhoa o mong oa ho natefisa boikoetliso ba hau ba letsatsi le letsatsi ke ho qoba ho ikoetlisa ka botlalo ebe o ea kantle. "Tsamaea 'me u shebe hore na u ea bohōle bofe ka pedometer. Kapa u bapale le bana kapa lintja tsa hau, "Braganza o fana ka tlhahiso. Hape, ho nka karolo lipapaling tse ling - ho palama libaesekele, ho hloa thaba, kapa ho hloa mafika, ho etsa mohlala - ke tsela e ntle ea ho lula u le mafolofolo. Fumana ntho eo u ratang ho e etsa 'me u tsoele pele ho e etsa.

Eng kapa eng eo o e etsang, etsa bonnete ba hore o ngola mekhoa ea hau ea ho ja le ho ikoetlisa. Blatner o re haeba u boloka tlaleho ea seo u se jang, u tla theola boima ba 'mele habeli.

"Ke nahana hore ho na le bohlokoa bo feteletseng ba ho iketsetsa ho qala. Lebaka le le leng leo ka lona batho ba sa khomareleng moralo ke hobane ha ba bone liphello ka potlako, "ho bolela Blatner. Ho etsa ntho e kang ena karolo ea beke ho tla u fa monyetla oa ho hlaolela mekhoa e metle nakong ea bophelo ba hau.

Lenane la Mabenkele la Matsatsi a 2

• Li-oats tse ommeng kapele
• Lebese la pele la soya
• Li-walnuts
• 1 apole e nyane
• 1 pita ea koro e boholo bo mahareng ka boholo bo mahareng
• 1 lekotikoti la linaoa tse tšoeu
• Litamati
• Basil e ncha
• Yoghurt e se nang mafura a mangata
• Moratuoa
• Litlhapi tse salmone tse 3 tse halikiloeng
• Broccoli florets, e khaotsoe
• Linate tsa phaene
• 1 lemon
• Quinoa
• Bohobe ba bohobe bo felletseng ba koro
• Botoro ea almonde
• Lebokose la li-blueberries tse ncha
• 1 mokotla oa spinach
• 1 lehe
• 1 litapole tse halikiloeng tse halikiloeng
• Lihoete
• Botlolo ea liaparo tsa salate ea vinaigrette
• Botoro ea soneblomo
• Mahlaka a 2 a celery a mahareng
• Mokotla o monyane oa 1 oa raese e sootho
• Li-ounces tse 3 tsa khoho e halikiloeng
• Lialmonde tse khaotsoeng
• Cilantro e ncha
• Mokotla o le 1 oa medley ea meroho e hoammeng

Tlhahlobo bakeng sa