Maitiro Ekubvisa maRudo Anobata

Zvemukati

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Mubvunzo: Ndingaite sei kuti ndibvise mabata erudo?

A: Chekutanga pane zvese, #RudoMyShape ndiyo mhinduro. Kana iwe uine mashoma anotambanudza mamaki, vapembere. Mamwe mapundu nemapundu pano nepapo? Vambundire. Asi kana izvo zvaunoona se "zvibatiso zverudo" chiri chinhu chimwe chete chinokumisa kubva mukuvimba kwakakwana kwemuviri, saka kuwedzera simba rako re ab kunogona kuve kutanga kunopa simba kumuviri wako-pos maonero.

Iko hakuna chete chakavanzika chekuti mabvisiro erudo anobata-iko kusanganisa kwezvinhu. Ichokwadi kuti mhinduro yakajairika yeuzere-muviri simba rekudzidziswa, kukwirira-kwakasimba kwecardio nguva, kudya kunovaka muviri, uye nzira dzekudzoreredza ndiwo makiyi ekubudirira kwenguva refu, asi kune dzimwe nzira dzakavanzika dzekupisa dumbu mafuta.

Iwe ungangodaro wakanzwa kuti cortisol, iyo "yekushushikana kemikari," inokonzeresa kuwandisa kwemimba mafuta, asi icho chinongova chikamu chenyaya. Muviri wako unoburitsa cortisol mukupindura kunetseka-kwemuviri, wepfungwa, kana wepamoyo. Izvi zvinogona kusanganisira zvakaderera-koriori kudya (kutsanya kana kufa nenzara), hutachiona, kushomeka kwemhando yekurara, kushungurudzika mupfungwa, kana kurovedza muviri kwakanyanya, pamwe nekushushikana kwemazuva ese kwakadai sekumanikidza kwebasa kana dambudziko rehukama.

Kushushikana uye mhedzisiro yecortisol inogona kukonzera dambudziko: tsvakiridzo yakabatanidza yakakwira cortisol mazinga nekuchengetedza mafuta emuviri, kunyanya visceral belly mafuta. Mafuta eVisceral akarongedzwa zvakadzika mudumbu uye nemukati memukati nhengo, nepo mafuta "akajairwa" achichengetwa pazasi peganda (rinozivikanwa semafuta epasi). Mafuta eVisceral anonyanya kusava nehanya nokuti ndiyo inokonzera chirwere chemwoyo uye chirwere cheshuga. Naizvozvo, kiyi yekudzivirira kuchengeta akawandisa mafuta kutenderedza yako yepakati uye kubvisa erudo anobata kamwechete uye kwese kudzora yako cortisol mhinduro, kana huwandu hwekushushikana mumuviri wako.

Hedzino ina nzira dzinotungamira dzekudzinga dumbu bulge, uye uve shuwa kuona iyi gumi Maminetsi kune Flat Dumbu vhidhiyo yeiyo yekukurumidza maitiro kuti tigthen yako midsection.

1. Idya nguva dzose. Kusawana chikafu kunowedzera huwandu hwecortisol, saka tarisa kudya katatu kana mana chikafu chinopararira zvakaenzana sezvinobvira zuva rese. Ini kazhinji ndinoudza vanhu kuti vadye ega ega 3.5 kusvika 4 maawa kuti vadzivise spiking insulin. Izvi zvakare zvinokutendera iwe kutora mukana wezvimwe zviito zvehomoni zvinobatsira kurasikirwa kwemafuta nekusadya kakawanda.

2. USARUKE kudya kwemangwanani. Kuregedza chisvusvuro kunomanikidza muviri wako kuti ugadzire mamwe mahormone ekudzvinyirira (tarisa zvimwe zvikonzero zvekusadya chikafu chekutanga chezuva rako). Ita tsika yekudya chinhu kutanga mangwanani.Mushure mezvose, wanga uchingotsanya kwema6-8 maawa!

3. Wana kukwana zvakakwana kurara. Wakamboona here kuti kana wapera simba, macarbs nemasweets anoita kunge anodana zita rako? Yakakwira cortisol inowedzera zvishuwo zvako zvemafuta uye zvekudya zvine shuga, zvichiita kuti zvive zvakaoma kuramba uri munzira.

4. Deredza kunwa doro. Kupfuura macalories asina chinhu kubva mukudya zvine shuga, kunwa doro kunokanda mafuta kuchengetedza mugiya rakakwirira. Izvi zvinoitika nekuti doro rinoburitsa cortisol inodzvinyirira kugadzirwa kwe testosterone (hongu, vakadzi vanogadzira testosterone futi). Doro rinokonzerawo kushanduka kweshuga yeropa, ndicho chikonzero iwe unogona kurara usina kuzorora mushure mekunwa (Shuga yako yeropa inonyura kuitira kuti muviri wako ubudise mahomoni ekunetseka kuti udzoke, uye iwo mahomoni ekushungurudza anomutsa iwe). Kuchinja kweshuga yeropa ndechimwe chinoshungurudza chinogona kubatsira mudumbu-mafuta kuchengetedza. Zvakanaka, kuva nechinwiwa chimwe chete kana kaviri pavhiki ndiyo max yekurasikirwa kwemafuta.

Mudzidzisi wega uye murairidzi wezvesimba Joe Dowdell ndomumwe wevanonyanya kutsvakwa - mushure mehunyanzvi hwekusimba munyika. Maitiro ake anokurudzira ekudzidzisa uye hunyanzvi hwakasarudzika hwakabatsira kushandura vatengi vanosanganisira nyeredzi dzeterevhizheni nefirimu, vaimbi, vamhanyi ve pro, maECO, uye epamusoro mamodheru emafashoni kubva pasirese.

Kuti uwane matipi ehunyanzvi akasimba nguva dzese, tevera @joedowdellnyc pa Twitter kana kuve fan of rake Facebook peji.

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