Mumwe wevaverengi vedu akareba zvitima pamba uye akafunga kugoverana nesu chirongwa chako chekudya kana uchidzidziswa naJillian Michaels. Sezvaunoziva, kunyangwe panguva yekushanda kwakanyanya pasina zvirambidzo muzvikafu zvekudzora uremu hazviite.
Muverengi wedu Ekaterina anogovera ruzivo rwake panzira yekudya kana achidzidzisa Jillian Michaels.
Verenga zvimwe zvinyorwa zvedu zvinobatsira nezve chikafu.
- Chikafu chakakodzera: iro rakazara gwara rekuchinja kuenda kuPP
- Sei tichida makabhohaidhiretsi, akareruka uye akaomarara makabhohaidhiretsi ekuremerwa
- Mapuroteni ekudzikira uremu uye mhasuru: zvese zvaunoda kuti uzive
- Kuverenga macalorie: iyo yakanyatso gwara gwara rekoriori kuverenga!
Maitiro ekudya kana iwe uchidzidzisa naJillian Michaels
Catherine, makore makumi maviri nemasere
“Ndakatanga naJillian Michaels gore rimwe nemwedzi miviri yadarika. Kufanana nevakawanda, chirongwa changu chekutanga chaive "Slim nhamba mazuva makumi matatu". Kwemwedzi ini ndakakwanisa kuwana mibairo yakanaka uye ndakafunga kuyedza mamwe makirasi Gillian: "Flat mudumbu mumavhiki matanhatu" uye "Killer rolls". Ini ipapo mwedzi mitatu yazadzisa iyo "Shanduko yemuviri", uye ndokuzoenderera kuMuviri Wakatsemurwa. Mukupedzisira, ini ndakaedza yese yekurovedza Michaels, vamwe vakaita kakawanda, vamwe zvishoma. Uye kwemakore ndakakwanisa kurasikirwa nezve gumi nemaviri lbs. Ikozvino ndinorema 57 kg. Mwedzi miviri yekupedzisira huremu hwave munzvimbo, asi mavhoriyamu anoenderera mberi achienda.
Asi ini ndaisazokwanisa kuwana mibairo yakanaka kudai dai isiri yechikafu. Mushure mokunge kunyange purogiramu yakanyanyisa Jillian Michaels "Deredza uremu, shandisa metabolism yako" inobvumira kupisa 500 kcal. Uye iri chete 100 magiramu echokoreti. Saka tarisa pane zvaunodya ndizvo zvaunofanira kuita. Kunze kwekutevedzera nemisimboti yezvakanaka zvinovaka muviri, ndakaedza kuverenga macalorie. Asi iwe haugone kutaura kuti ndanga ndichiganhurira pachangu. Uye mune chero mamiriro ezvinhu, ini ndanga ndisiri kuziya nenzara. Hapana kana zuva rimwe chete. Uye iwe haurayire.
Mune Zvakawanda, mumaonero angu, kunyangwe kungoverenga macalorie kwakaringana kuti uderedze uremu. Asi ini ndaisada kungoonda, asi kuti ndichinje tsika dzekudya. Zvakare, kuyedza kurumura kubva kune zvinotapira, kuzvijairira kudya kwezuva nezuva kwemichero nemiriwo, kwete kukanganwa kudya nguva dzose zveprotein zvekudya. Iye zvino ndinogona kutaura nechivimbo kuti kunyangwe kubva kune anofarira chikafu chinokurumidza, masoseji, pizza uye kunyanya maswiti (Ehe, zvese zviri pamusoro pangu) anogona kuita mutsigiri wekudya zvine hutano.
Asi kunyangwe kutanga kudzidzisa nguva dzose, ini ndakabva ndasvika pane izvi. Ndosaka ndakafunga kugovera ruzivo rwangu, rwunoonekwa serwabudirira. Zvichida sarudzo dzekudya kwangu dzichabatsira avo vanongozvisarudzira ivo pachavo chikafu chakanakisa chekushanda naJillian Michaels.
Nekuda kwebasa rangu rekuchinja, ndinoita dzimwe nguva mangwanani, dzimwe nguva manheru. Menyu yangu yemazuva ese inotaridzika seiyi:
- Breakfast breakfast: zviyo (oatmeal kana mapira) nemazambiringa akaomeswa / mapurumu, mukaka uye bran
- Snack: kofi ine 2-3 zvimedu zve chokoreti (kazhinji chokoreti yakasviba, asi dzimwe nguva ndinobvumira mukaka)
- chisvusvuro: mupunga / pasta / buckwheat / shoma mbatatisi + huku / nyama yemombe / Turkey / shoma yenguruve + nyanya matomatisi / makomkete / mhiripiri
- Snack: chibereko (chero, edza kuchinjanisa zvakasiyana) + zvishoma nzungu. Dzimwe nguva ndinodya makarotsi pane muchero.
- dhinha: kottage chizi + mukaka. Kana zvakare ichibvumidza iyo corridor ye macalorie, wedzera michero.
Zvichienderana nenguva yandinodzidzisa naJillian Michaels, chirongwa changu chekudya chiri zvishoma chakachinjwa:
1) Sarudzo 1: kana uchiita manheru ano mushure mebasa
- 7:30 - Kudya kwemangwanani
- 9:00 - Snack
- 12: 30 - Kudya
- 15:30 - Snack
- 17:30 - Workout: 30-60 maminetsi
- 20:00 - Kudya kwemanheru
2) Sarudzo 2: kana iwe uri kuita zuva mushure meKudya kwekuseni:
- 9:30 - Kudya kwemangwanani
- 11:00 - Snack
- 13:00 - Workout: 30-60 maminetsi
- 15: 30 - Kudya
- 17:00 - Snack
- 20:00 - Kudya kwemanheru
3) Sarudzo 3: kana iwe uchiita mangwanani pamberi pekudya kwekuseni
- 9:00 - Exercise: 30-60 maminetsi
- 11:00 - Kudya kwemangwanani
- 12:30 - Snack
- 15: 30 - Kudya
- 17:00 - Snack
- 20:00 - Kudya kwemanheru
Sezvauri kuona, ini handisi kunyanya kufungidzira. Enda kunorara uchitenderedza 23.00. Huwandu hwe macalorie ezuva randinobuda kunze 1700-1800. Dzimwe nguva ndibvumire ini kukanganiswa pakudya dhizeti kana pizza. Asi kwete kakawanda kupfuura ka1 nguva pamwedzi. Menyu kwete iron, pane zvimwe zvinoshanduka (semuenzaniso, dzimwe nguva mutumbi kabichi, bika broccoli, gadzira muto kana kutenga chibage chakakangwa. Asi zvakazara ndakazvidzidzira kudya kwakadai, kungosiyana zvigadzirwa, nekudya kwanga kwakasiyana. ”
Ndinovimba, iwo matipi Catherine achakubatsira iwe kugadzira yako chirongwa chekudya panguva yekudzidzira naJillian Michaels. Kana iwe uchida kuwana zvakafanana zvinoshamisa mhedzisiro (uye Catherine akakwanisa kubvisa gumi nemaviri kg), gadzirisa chikafu chavo uye utange kugara uchirovedza muviri. Uye kunyanya izvozvi.
Onawo zvekudzidziswa kumba:
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
- Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
- FitnessBlender: matatu akagadzirira Workout
- Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri