Morero oa hau oa matsatsi a mahlano oa ponahalo o shebahalang o le motle

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Hore na o ja lijo tsa mantsiboea kapa o noa le banana ba hau, Letsatsi la Valentine ke letsatsi leo basali bohle ba batlang ho ikutloa le ho shebahala ba le motona ka ho fetesisa. Haeba u ntse u tlola tlelaseng ea boikoetliso morao tjena, tšepo eohle ha e fele! Ho ba le boits'oaro bo botle bekeng ea hoqetela ho ka etsa phapang e kholo ho batleng mpa le ho hlasimolla mesifa ea hau kapele.

Re ile ra retelehela ho Franci Cohen, mokoetlisi oa botho, setsebi sa phepo e nepahetseng, setsebi sa boikoetliso ba 'mele, le mothehi oa Fuel Fitness e Brooklyn, bakeng sa phepo e nepahetseng le leano la ho ikoetlisa ho u thusa ho theola boima ba 'mele le ho fokotseha ka matsatsi a mahlano feela. Letsatsi le leng le le leng ho na le lijo tse supileng ho isa ho tse robong (tse khethiloeng e le M1, M2, joalo-joalo), kaofela li na le lijo tse nang le lintho tse nyenyane tsa metabolic tse sa jeng khalori feela bekeng ena, empa u boloke metabolism ea hau e le teng ha u khutlela lijong tse tloaelehileng bekeng e tlang. U ka noa kofi ho pholletsa le beke, empa u tlōle tsoekere 'me u khomarele lebese la skim haeba u sa e rate e ntšo. 'Me u se ke oa lebala ho noa bonyane lilithara tse 32 tsa metsi ka letsatsi. (Ke e 'ngoe ea litsela tsa rona tse 10 tsa ho theola boima ba' mele ntle le ho leka.)

Latela merero ea lijo le litlhahiso tsa ho ikoetlisa ka tlase ho shebahala hantle ka ho fetisisa ho eng kapa eng eo u sa e apereng letsatsi lena la baratani. (U hloka litlhahiso mabapi le seo u ka aparang ka thata ka sona? Leka lintho tsena tse ntle tse ntle: Liaparo tsa kahare tse ntle ka ho fetesisa tsa nako ena.)

Letsatsi la 1

Ela hloko ho ja likaroloana tse nyane khafetsa kamoo ho ka khonehang e le ho fokotsa boholo ba mpa ea hau, e ka u thusang hore u lule u tletse nako e telele ka lijo tse fokolang, le ho boloka tsoekere e maling e tsitsitse.

Moralo oa Lijo:

M1: 1/2 recipe ea oatmeal pancakes (Kopanya 1/2 ea kopi ea li-oats tsa khale, tse 3 tsa mahe, 1/2 ea banana e khotliloeng, le sinamone. Fafatsa pane ka spray ea ho pheha 'me u tšele motsoako oa li-pancake ka likhaba. Fetisa ha li qala ho bubble. Arola ka halofo hajoale, 'me halofo bakeng sa M4.)

M2: 1 apole e tala e nang le likhaba tse 2 tse hlakileng, yoghurt e tlaase ea Greek

M3: Turkey e phuthela: Rala makhasi a mararo a maholo a 'mala o motala fatše ka bonngoe joalo ka lesela. Ho e 'ngoe le e' ngoe, jala lioli tsa balsame (tse entsoeng ka asene ea balsame, mosetareta oa Dijon, mayo e tala e tlase, letsoai, pepere). Holimo ka lilae tse ncha tsa 1/4 tsa turkey (eseng nama e monate), lihoete tse 2 tse khabisitsoeng, le 1/4 senoelo sa meroho ea dandelion, e arotsoe ka ho lekana har'a tse tharo. Rōlela joaloka sekoahelo. Recipe e fana ka likotoana tse 3.

M4: 1/2 risepe ea oatmeal pancake le pere

M5: 6 lialmonde tse tala le kopi e le 'ngoe ea lebese le tlotsitsoeng

M6: li-ounces tse 4 tse halikiloeng ka letsoele, li koahetsoe, ebe li akheloa holim'a salate ea Isiraele e nang le likomkomere tse 3 tsa Isiraele tse tšetsoeng, pepere e khubelu e le 1, lero la sirilamunu e le 1, le 1/4 senoelo sa parsley. Nako le kumine le letheba la letsoai haeba ho le joalo.

M7: li-ounise tse 4 tsa metsi a chesang a nang le sirilamunu, le sekotlolo sa kopi e le 'ngoe ea arugula e tala bakeng sa seneke se monate bosiu

Boikoetliso: Hora e le 'ngoe ea kickboxing (Nka sehlopha, kapa leka Killer Kickboxing Workout le Kickboxing bakeng sa Killer Abs.)

Letsatsi la 2

Mamela 'mele oa hau: Phekolo e le' ngoe ea methapo ea kutlo e bitsoang CCK (cholesystokinene) e romelloa ho tsoa ka mpeng ho ea bokong ho ingolisa hore u khotše, empa ho nka metsotso e 20 hore molaetsa ona o romeloe. Ja butle ho fa 'mele oa hau nako e lekaneng ea ho lemoha hore e tletse le ho u bolokela lik'halori tse likete.

Leano la Lijo:

M1: 3 Ho longoa ke Sekho (Kopanya kopi e le 'ngoe ea li-oats tsa khale, 2/3 li-flakes tsa coconut tse halikiloeng, 1/2 senoelo sa botoro ea linate, 1/2 senoelo sa folaxe, 1/2 senoelo sa chokolete e ntšo ea cocoa nibs, 1/4 agave kapa mahe a linotši, khaba e 1 ho ea ho 2 ea vanilla.

M2: 1/2 senoelo sa lijo-thollo tse halikiloeng tsa oats le 1/2 senoelo sa lebese la skim, le 3 fragole

M3: kopi e le 'ngoe ea cantaloupe e nang le li-walnuts tse 3 tse tala le lialmonde tse 3 tse tala.

M4: Muffin eohle ea lijo-thollo ea Senyesemane e halikiloeng, e nang le omelet e entsoeng ka makhooa a mahe a 3 le 1/2 senoelo sa makhasi a sipinake a lesea

M5: Motho a le mong a ka kenya tuna e tšoeu ka metsing e kopantsoeng le 1/2 senoelo sa k'habeche e pherese, 1/4 senoelo sa lihoete tse sitsoeng, Lowfat mayo, le mosetareta oa Dijon.

M6: 2 ho longoa ke sekho le apole e nyane e tala

M7: salmon e halikiloeng ka li-ounces tse 4 holim'a likopi tse 2 tsa wasabi slaw (kopanya k'habeche e tšoeu e khabisitsoeng / cole slaw motsoako le lowfat mayo le wasabi mayo kamoo u batlang)

M8: 1 pepere e khubelu ea tšepe le kopi e le 1 ea metsi a chesang ka lero la 1/2 ea lemone le pepere ea cayenne

Boikoetliso: Potoloho ea hora e le 'ngoe ea treadmill (Leka e' ngoe ea tsena Merero e 4 ea ho Chesa Fat ho Laola Boikoetliso ba Treadmill.)

Letsatsi la 3

Matsatsi a mararo ka mor'a moo, mohlomong u se u ntse u ikutloa ka tsela e fapaneng - ntho e 'ngoe le e' ngoe ho tloha hloohong ea ho tlohela tsoekere ho ea ho maikutlo a hloekileng, a bophelo bo botle. Boloka tlaleho ea matšoao mabapi le hore na u ikutloa u le matla hakae, u fokotsehile, u hloname kapa u se na bohloko ka mor'a lijo tse itseng kapa letsatsi lohle. Sena se tla tla haufinyane tlase tseleng!

Moralo oa Lijo:

M1: 1 apole e tala

M2: 2 tablespoons e hlakileng, e mafura a tlaase ea yoghurt ea Segerike e nang le likhabapo tse 2 tsa Fiber One cereal, 1/4 senoelo sa blueberries, le 1/4 senoelo sa raspberries

M3: clementine e le 1 le lehe le le 1 le phehiloeng ka thata

M4: Salate e entsoeng ka 1/2 senoelo sa parsley le 1/2 senoelo sa meroho ea dandelion e nang le lero la lemone e le 1.

M5: 1 lehe le phehiloeng ka thata le kopi e le 1 ea sopho ea meroho ea minestrone holim'a likhaba tse 2 tse phehiloeng pasta ea ditalini. (Puree 6 tamati e halikiloeng 'me u kopanye le 32 ounces low-sodium moro bakeng sa stock ea hau.Sauté liliki tse 3 tse ncha, lihoete tse 3 le mahlaka a 3 a celery, kaofela li qoelitsoe motheo oa hau. Kopanya 'me u kenye poone e halikiloeng e nang le litsebe tse 3 e koetsoe sekoting, linoelo tse 3 tsa spinach ea lesea, 1 can ea linaoa tsa canelini, e tšolotsoeng ebe e hlatsoitsoe, khaba e le' ngoe ea oregano le khaba e 2 ea basil. Litholoana tsa risepe 4 servings.)

M6: Kopanya kopi e le 'ngoe e khaotsoeng, khoho e phehiloeng, 1 ea avocado e butsoitseng, 1/2 senoelo sa Panko flakes, 1 clove garlic e sithabetseng, 2 teaspoon cilantro e ncha e khaotsoeng, le letsoai / pepere ho latsoa. Etsa li-patties tse 5 ho tloha motsoako ona le grill (seaplane se lokiselitsoeng ka ho fetisisa, se sa etsoang hantle). Hape grill 2 portabella mushroom caps. Sandwich pate e le 'ngoe e phehiloeng pakeng tsa li-buns tse peli tsa portabella cap, hammoho le lettuce ea romaine.

M7: 2 Fibre One e phekola (qhibilihisa 2/3 mokotla o tsoekere e tsoekere e tsoekere e le 'ngoe, hlohlelletsa mokotleng o le mong oa fiber lijo-thollo tse le' ngoe, eketsa li-craisins tse 1/4 tsa khaba. hlahisa litholoana tse 26.)

Boikoetliso: Hora e le 'ngoe ea baesekele ea ka tlung (Ha u na sehlopha sa ho ea? Etsa sena Spin to Slim Workout Plan!)

Letsatsi la 4

Ke nako ea ho ikoetlisa habeli! Ho tla ba thata ho sebetsana le kemiso ea hau, empa ke senotlolo sa ho lumella ho qhekella le ho qhekella mafelong a beke (joalo ka chokolete ea V-Day!). Ho ikoetlisa kajeno le hosane ho matla haholo ho thusa 'mele oa hau ho hula le ho feta ho tloaelehileng ho tsoa ho glycogen e bolokiloeng, e lumellang' mele ho lebisa le ho felisa mabenkele a mafura ka nako ea lihora tsa boikoetliso. Lijo tsa moralo oa hau li tla ba le khopolo e tšoanang kelellong.

Moralo oa Lijo:

M1: Pheko e le 'ngoe ea Fiber One ka kopi ea kofi (caffeine e felletseng)

M2: Khaola banana ka lilae tse 10. Nka likhabapo tse 3 tsa botoro ea matokomane 'me u li arole ka ho lekana ka holim'a selae se seng le se seng. Hlakola ka tereing ea ho baka e koahetsoeng ka pampiri ea boka. Ja 3 bakeng sa lijo tsena

M3: 1/2 oatmeal pancake (risepe e tšoanang le ea Letsatsi la 1) le likotoana tse 1/4 tsa tse tala

M4: pepere e khubelu e 1, likomkomere tse 1, rantipole e 1, lehe le le leng le besitsoeng ka thata

M5: 1/2 oatmeal pancake e nang le 1/2 grapefruit

M6: sopho ea likopi tse 1.5 (recipe ea maobane) e nang le li-ounces tse 2 tsa letsoele la khoho e halikiloeng e akhetsoeng sophong.

M7: Likopi tse 2 tse tsoakiloeng tse tala le li-ounces tse 2 tsa letsoele la khoho e halikiloeng, lilae tse 3 tsa fragole li etsoa salate, le lialmonde tse 6 tse khaotsoeng. Apara salate e nang le likhaba tse 2 tsa avocado (1 avocado, e nyenyane ho feta 1/4 senoelo sa oli ea mohloaare e sa tsoakoang, 1/4 senoelo sa metsi, 1/4 senoelo sa parsley, 1 clove garlic, lero la 1/2 lemon e ncha, 1 teaspoon lero la agave, letsoai le pepere ho latsoa).

M8: kopi e le 1 ea metsi a chesang le teaspoon e 1 ea lero la lemone le letlapa la pepere ea cayenne

Boikoetliso: Mokhoa oa hora oa HIIT (Re tšepa The HIIT Workout the Indianapolis Colts Cheerleaders Swear By.)

Letsatsi la 5

Ja palo e nyane ea protheine lijong tse ling le tse ling - naetrojene e liprotheine e u thusa ho theola boima ba 'mele,' me 'mele oa hau o tlameha ho sebetsa ka thata ho cheka liprotheine ha o bapisoa le carbs le mafura (mme mosebetsi o mong o bolela ho chesa khalori tse ngata!).

Moralo oa Lijo:

M1: selae se le seng sa lijo-thollo, bohobe bo nang le khalori e tlaase e halikiloeng ka khaba e le 'ngoe ea peanut butter e nang le mafura a tlaase le 1/2 ea apole e tala e khaotsoeng.

M2: 1/2 banana le lialmonde tse 6 tse tala

M3: 1 thupa ea chisi ea khoele ea karolo e le 'ngoe le pepere e 1 e khubelu ea tšepe

M4: Motho a le mong a ka sebelisa tuna e tšoeu ka metsing, hanyane ka mosetareta oa Dijon le lithupa tse 2 tsa celery

M5: 1/2 senoelo sa li-oats tsa feshene tsa khale tse entsoeng ka 1/2 senoelo sa lebese le tlotsitsoeng, sinamone kamoo ho lakatsoang, le 1/2 agave ea teaspoon

M6: li-ounces tse 4 tse halikiloeng tsa tuna e nang le 1/2 ea senoelo sa broccoli, le salate ea linoelo tse 2 tse tsoakiloeng tse nang le 1/4 senoelo sa li-beet tse khubelu tse khabisitsoeng le tse khabeloa. Apara salate e nang le motsoako oa asene ea balsame, oli ea mohloaare e eketsehileng ea moroetsana le mosetareta oa Dijon.

M7: kopi e le 'ngoe ea tee ea peppermint

Boikoetliso: Cardio bootcamp ea hora (Re rata Barry's Bootcamp-Inspired Abs, Butt, le Core Workout.)

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