Matipi mashanu Ekupedzisira Kurasikirwa Iwo Ekupedzisira mashanu Pondo

Zvemukati

• Zano #1 reKurasikirwa Kwemapaundi mashanu: Simudza Weights
• Zano #2 reKurasikirwa Kwemapaundi mashanu: Chengeta Chikafu Chinyorwa (uye Chinwiwa Journal)
• Zano #3 reKurasikirwa Kwemapaundi mashanu: Ita Zvishoma HIIT
• Zano #4 reKurasikirwa Makirogiramu mashanu: Usasvetuke Kudya Kwako Kwepashure-Kushanda
• Zano # 5 reMabatiro Ekurasa 5 Pondo: Ita Kurara Prio
• Asi ndizvo here Chaizvoizvo Zvakakodzera kuti Ufunge Kuti Ungarase Sei Makirogiramu mashanu?
• Ongororo ye

Chero ani ane yakareba-kurema-kurasikirwa chinangwa anoziva kushamisika kwazvinoita kuona kwako kushanda nesimba kuchiratidzwa pachiyero - uye zvinoshungurudza sei kana iyo nhamba ikanamatira makirogiramu mashoma kubva pane yako uremu uremu. Dzimwe nguva, kufunga kuti ungarase sei mapaundi mashanu kunonzwa kwakanyanya kunetsa kupfuura makumi mashanu.

Paunotanga kurasikirwa negumi nemashanu, makumi maviri, kana kunyange makumi matatu-pamwe nemapaunzi, mararamiro anochinja sekuchinja kuenda-kune shuga ine caffeine gadziriso ine yakaderera-calori version kana kukwidza nhanho yako yezuva nezuva kubva pa1,500 kusvika kune yakakurudzirwa gumi) inogona batsira iwe kuzadzisa zvinangwa zvako.

Nehurombo, iwe paunosvika padyo padanho rako rekuremerwa, ndipo paunonyanya kuda kutarisisa kudiki, kwakadzama shanduko, uye zvakanyanya kuoma kuchengeta izvo uremu-kurasikirwa mhedzisiro iri kuuya, anodaro Albert Matheny, MS, RD, CSCS, co- muvambi weSoHo Strength Lab uye chipangamazano weProMix Nutrition. Izvi zvinoreva kuti matipi aunoona pawebhusaiti ekuti ungarasikirwa sei mapaundi mashanu nekukurumidza anogona kusashanda IRL uye, zvichienderana nemaitiro uye izvo "kukurumidza" zvinorevei kwauri, zvinogona kunge zvisina hutano, zvakare. "Muviri wako une seti [yehuremu] yakatarwa iyo yaunoda kushanda mairi, uye paunowedzera kuonda, muviri wako unodzikira kushoma uremu," anowedzera. (BTW, heino nzira yekuudza kana muviri wako wasvika pachinangwa chayo uremu.)

Tisingatauri, kana iwe uchinge warasikirwa nehuremu, yako basal metabolic rate, kana nhamba yemakoriyumu anopisa muviri wako pakuzorora, inoderera. Mune mamwe mazwi, akareruka "iwe" anoda mashoma macalorie pazuva kuti aite zvakakosha (sekufema) kupfuura zvawaiita pawairema, anodaro Michael Rebold, Ph.D., CSCS, dhipatimendi sachigaro weinosanganisa chirongwa chekurovedza muviri uye mutevedzeri purofesa wekubatanidza kurovedza muviri sainzi paHiram College muOhio.

Sezvo iwe unowedzera kusimba, zviitiko zvekare zvaimbopisa huwandu hwemakoriyumu kamwe kamwe hazvipi bhangi imwechete kune yako buck. Semuyenzaniso, kana kufamba maira kusisina kunetsa sezvazvaimboita, unofanira kushanda nesimba kana kurebesa kuti ungokohwa kutsva kwecalorie imwe chete, anodaro Matheny. (Heano akanakisa kurovedza muviri kuti akunde uremu-kurasikirwa bani, maererano nesainzi.)

Zvese izvi zvinogona kunzwika kuodza moyo apo iwe paunofunga kuti ungarase sei mapaundi mashanu, asi ramba uchifunga mundangariro: Watoita hwakawanda hwebasa kuita yako yekurema-kurasikirwa chinangwa kuve chaiko. Kuti uvhare gaka iro, zvese zvauri kunyatsoda ndeimwe yeaya madiki, akatenderwa nenyanzvi nzira dzekuti udzike makirogiramu mashanu nenzira ine hutano. (Uye ramba uchifunga, chikero hachisi chinhu chose. Tarisa kukunda uku kusiri kwechiyero kwaungashandisa kuyera budiriro pachinzvimbo.)

Zano #1 reKurasikirwa Kwemapaundi mashanu: Simudza Weights

Cardio yakanaka; zvinogona kunge zvakatokubatsira kuti usvike kure murwendo rwako rwekuderedza uremu. (Makorokoto!) Asi kana iwe ukaramba uchipfuura pakurema uremu uchifarira treadmill kana elliptical, iwe ucharasikirwa neakasarudzika uremu-kurasikirwa mabhenefiti iwe aunogona chete kuwana kubva mukusimudza simbi.

"Kudzidziswa kwesimba kunovaka tsandanyama, izvo zvinounza metabolism yako," anodaro Matheny.

Kusiyana nemafuta, mhasuru ine masisitimu anoshanda. Izvi zvinoreva kuti, pound-per-pound, tsandanyama inopisa macalorie akawanda pakuzorora kupfuura anoita mafuta (anenge manomwe kusvika gumi macalorie papound yetsandanyama tishu pazuva, zvichienzaniswa maviri kusvika matatu macalorie paundi yemafuta pazuva, anodaro Rebold). Rongedza mamwe mhasuru pane yako furemu, uye iwe unozopururudza kuburikidza nemamwe macalorie pazororo.

Ingo chengeta mundangariro: Kuwedzera mhasuru hakuzokushandure iwe muchina unopisa macalorie, uye haisi zano rekuti ungarase sei mapaundi mashanu "nekukasira," saka usafunge kuti biceps dzako dziri kukura dzichakubatsira iwe kurova chinangwa chako chehutano ne svondo rinouya kana kuti zvakakwana kudzivirira uremu kubva mukudya kwakashata. Nekudaro, kana iwe uri kuyedza zvishoma nezvishoma uye zvine mutsindo kukwenya chiyero zvacho zvishoma zvishoma, kuva nemhasuru yekuwedzera kunogona kuita mutsauko wese. Uye kana iyo nhamba iri pachiyero ikasadzikira, usaore moyo. Kudzikira pasi maseru emafuta uye kukwirisa maseru emhasuru kunogona kuita kuti uremu hwako hurambe hwakafanana - izvo, mune iyi nyaya, chinhu chakanaka! (Yakabatana: 30 Nzira dzeKutsva 100+ MaCalori Pasina Kunyangwe Kuedza)

Ita izvi: Kurudziro yekutanga yaMatheny yekuti ungarasikirwa sei nemapaundi mashanu isimba kudzidzisa kanokwana katatu pavhiki chero kupi pakati pemaminitsi makumi maviri nemakumi matanhatu. Tarisa pane maekisesaizi emukomboni senge squats, kufa, push-ups, kudhonza-ups, uye mapapu, sezvo izvi zvinofamba zvichitsvaga akawanda mamhasuru mapoka ekupisa macalorie akawanda. Tarisa pakukura kwetsandanyama (inozivikanwawo semhasuru hypertrophy) nekunamatira kumaseti matanhatu kusvika gumi nemaviri reps ane huremu huri pakati nepakati, sezvakakurudzirwa neAmerican College of Sports Medicine. (Edza iyi simba rekudzidzisa Workout kune vanotanga kana iwe uchida chirongwa chekuita.)

Zano #2 reKurasikirwa Kwemapaundi mashanu: Chengeta Chikafu Chinyorwa (uye Chinwiwa Journal)

Kana iwe usina chokwadi chekuti ungarase sei mapaundi mashanu ayo asingazungunuke, edza kucheka chikafu chako kwemazuva mashoma; izvo zvaunowana zvingangokushamisa iwe.

"Vanhu vazhinji havazive kuti pano neapo, kubikira kunogona kuwedzera," anodaro Keri Gans, RDN., muridzi weKeri Gans Nutrition uye. Chimiro yemazano ebhodhi nhengo. (Zvakafanana: Chii chinonzi Calorie Deficit, uye Yakachengeteka?)

Semuenzaniso, unogona kufunga kuti uri kungodya maarumondi mashoma pano neapo zuva rese. Asi kana uchinge watanga kunyora pasi chikafu chako chekudya, unogona kuona kuti uri kutora murwi wakapetwa nguva imwe neimwe yaunopfuudza ndiro. Saka pachinzvimbo chekudya zvine musoro imwe-oisi kushumira (inenge 160 macalorie), uri kudya mamwe mazana maviri kana matatu akavanzika makoriori pazuva. (Ichi chidiki chidiki chinokuratidza kuti nei usiri kurasikirwa nehuremu.)

Tevera makoji ako zvakare: "Kuva nechimwe chete kana zviviri zvinwiwa pazuva kana mana-kuwedzeredza pakupera kwevhiki - kunyangwe iri doro rakareruka kana waini - inowedzera mazana, kunyangwe zviuru zvemakoriyori kuchikafu chako," anodaro Molly Morgan, RD, chiremba wezvekudya Vestal, New York. Izvo hazvisi izvo chete zvinwiwa zvinowedzera kumusoro, asi zvakare zvinogona kukwidziridza yako yekubika koriori kuverenga. "Doro rinodzikisira kuzvidzora kwako, saka kuraira kweFrench fries kana burger hakuratidzike sekusina hutano sezvazvingaite."

Kune akawanda emapurogiramu ekutevera echikafu kunze uko (kusanganisira ese aya emahara uremu-kurasikirwa maapplication), asi maGans anotokurudzira vatengi kuenda kuchikoro chekare uye vanoisa chikafu chavo nepeni nepepa. Anopa zvikonzero zvinoverengeka zvekuenda pasi-tech:

1. Kudya kwekutevera maapplication zvakare kuverenga macalorie. Iyi nhanho yedudziro inogona kubatsira kune vamwe vanhu, asi maGans anofarira kuti vatengi vake vazive nezve hutano hwakakura zvikamu, zvinopesana neiyo chaiyo macalorie zviyero, sezvavanodzidza kurasa mapaundi mashanu. (Tarisa uone izvi infographic kuti uone saizi chaiyo saizi yezvimwe zvakakurumbira chikafu.)
2. Kunyora pasi zvokudya zvako noruoko kunokupa mukana wokucherekedza zvimwe zvinhu, kubatanidza chimiro, mhoteredzo, uye manzwiro. Semuyenzaniso, kana ukaona kuti unogara uchisarudza kukurumidza kutora kudya kwemasikati pamazuva aunenge uine misangano yebasa rekushushikana zvakanyanya, unogona kushandisa ruzivo urwu kuti uve wakasimba nezvekurongedza sarudzo ine hutano pamazuva iwayo. "Kunyora nezvekudya kunogona kuita sekutamba mutikitivha," anodaro Gans.

Ita izvi: Tora peni uye bhuku rekunyora (kana kurodha pasi app kana uchida) uye tanga kutema zvese zvaunodya pazuva. Ramba uchienda kudzamara mabhureki kana iwe ukaona wave kuwedzera kuziva tsika dzako dzekudya, anodaro Gans. Iwe unogona kuona kuti iwe unongoda kurekodha chikafu chako kwemazuva mashoma kuti uone mhedzisiro. Kana kuti zvinogona kutora mavhiki mashoma kuti pakupedzisira uone kukanganisa. Chero zvazvingaitika, idhipatimendi-inotenderwa zano rekuti ungarasikirwa sei mapaundi mashanu akakodzera kuongororwa. (Zvakabatana: Chinhu #1 Chekuchengetedza Mupfungwa Usati Waseta Uremu-Kurasikirwa Zvinangwa)

Zano #3 reKurasikirwa Kwemapaundi mashanu: Ita Zvishoma HIIT

Zvinogona kunge zvinonzwika sezvisingabvumirane, asi kana uri kunetseka kuona kuti ungarase sei mapaundi mashanu (uye uachengetedze ari kure), mhinduro yacho ingave yekuita zvishoma, kwete zvimwe - kunyanya kana zvasvika pakudzidzisa kwepakati-kwakasimba (HIIT).

Ehe, HIIT inopa uremu-kurasikirwa mabhenefiti: Imwe International Journal of Obesity kudzidza kunoratidza vakadzi vakaita maminetsi makumi maviri emaminiti eHIIT akarasikirwa zvakaringana 7.3 mapaundi pakupera kwemasvondo gumi nemashanu, nepo vakadzi vakaita maminetsi makumi mana ekugwinyisa-mamiriro eerobic kurovedza chaizvo vakawana zvakaringana se2.7 pondo panguva imwecheteyo nguva.

Asi maererano naMatheny, hazvina kujairika kune vanoita maekisesaizi vachidzingirira chinangwa chekuderedza uremu kuti uwanewo HIIT-kufara. Uye kana zvaitwa zvakawandisa, HIIT inogona kukonzeresa zvimwe zvisingafadzi mhedzisiro. Mukuwedzera, HIIT inosimudza mazinga e cortisol mumuviri wako (inozivikanwawo se "stress hormone"), anodaro Matheny. Nekufamba kwenguva, akakwidziridzwa ecortisol mazinga anogona kukwidza yako mashuga eropa uye kukurudzira muviri wako kubatirira kune mafuta zvitoro zvauri kuyedza kubvisa. (Yakabatana: 10 Weird Nzira Dzako Muviri Wako Kunoita Kunetseka)

Ita izvi: Kana iwe ukaona kuti unogara uchirwadziwa, wakaneta, uchinetseka kuti ubatwe nehope, uye / kana kutya kwako kurovedza muviri, chinja imwe yeiyo yako HIIT zvikamu nekufamba kwenguva refu kana jog (ingangoita maminetsi makumi mana nemashanu). Pachikero che1 kusvika ku10, apo 1 anoenderana nekusaedza uye gumi achireva kumhanya-kubuda-kunze, chinangwa chesimba rekuita 6. "Unofanira kukwanisa kukurukura nemumwe munhu pasina kufemereka," anodaro. Matheny. (PS Unofanirwa Kuva Uchichinjisa HITIT Kudzidziswa kweLISS Workouts?)

Zano #4 reKurasikirwa Makirogiramu mashanu: Usasvetuke Kudya Kwako Kwepashure-Kushanda

Kana iwe ukasaisa refuel, iwe unogona chaizvo kukanganisa huremu-hwako hwekurasika mukufamba kwenguva, uchibatsira iyo yekupedzisira zvishoma yehuremu inonamira kutenderera kwechinguva.

Ichokwadi, iwe unogona kusanzwa nzara nekukurumidza uchitevera yako Workout. Kunyanya kurovedza muviri (kunoitwa kana pamusoro pe75 muzana yehuwandu hwemoyo wako) kana kushanda kwenguva refu (kunoitwa kwemaminitsi makumi mapfumbamwe kana kupfuura) kunogona kudzvinyirira chido chekudya kusvika kumaminitsi e90 mushure mokunge kurovedza muviri kwapera, maererano nechidzidzo chiduku chemutyairi. Zvinyorwa zveEndocrinology.

Izvozvo zvakati, kudya mushure mekushanda kwako kwakakosha, uye inogona kuva chikonzero nei usingakwanise kuziva kuti ungarasikirwa sei mapaundi mashanu.

"Kana uchidya, muviri wako unozvigadzirisa," anodaro Matheny. Kunyanya zvakanyanya, kudya mapuroteni-akazara chikafu chinosanganisira huwandu hwakati wandei hwe carbs inokupa iwe zvinovaka muviri zvinodiwa kugadzirisa tsandanyama dzako uye kuzadza zvitoro zveglycogen, fomu yekuchengetera makabhohaidhiretsi. Kana iwe ukasvetuka pane yako yekudzoreredza snack, muviri wako hausi kuzogadzirisa kana kuwedzera mhasuru yakaonda, uye yako inotevera kurovedza muviri hakuzonyatso shanda, anodaro Matheny. (Edza imwe yevarairidzi gumi nemana vane hutano mushure mekudikitira sesh vanopika nayo.)

Ita izvi: Kune yako yekumashure-yekurovedza kudya, pfura magiramu makumi maviri kusvika makumi maviri nemashanu eprotein uye pasi pe250 macalorie. Uye kana Workout yako ichitora isingasviki maminetsi makumi matatu, dzikamisa carbs kusvika pasi pegumi magiramu. Kuti uite maekisesaizi anotora awa kana kupfuura, chengeta macarbs ari pasi pe25 gramu. Zvimwe zvingasarudzwa zvikuru zvinosanganisira kapu imwe yeGreek yoghurt kana chidimbu chechigunwe nemazai. Zvekare, ichi hachisi zano rekuti ungarasikirwa sei nemapaundi mashanu nekukurumidza, asi asi kuti wozviita sei nekufamba kwenguva nenzira ine hutano, saka usatarisira kurova rako rekurema uremu husiku. Snack mazano.)

Zano # 5 reMabatiro Ekurasa 5 Pondo: Ita Kurara Prio

Kugara uchisvetuka-svetuka ziso kunoita zvinopfuura kukushandura iwe kuva Giredhi-A grouch; zvinokanganisa zvakanyanya nemahormone ako nekukonzera huwandu hweghrelin (yako "nzara mahormone") kukwirisa, uye mazinga eleptin (yako "satiety hormone") kuti inyike, izvo zvinogona kuita kuti kurasikirwa nemapaundi mashanu ekupedzisira padyo nezvisingagone.

“Vanhu vasingarare zvakakwana vanowanzoshuva mafuta nemasiwiti, vanononoka kugayiwa muviri uye vanoramba insulini, uye kudya macalorie akawanda nokuti vanenge vachipedza nguva yakawanda vakamuka,” anodaro Jonathan Valdez, muridzi weGenki Nutrition. , director director weGuild Magazine, uye mutapi venhau veNew York State Academy yeNutrition uye Dietetics.

Semuenzaniso, vanhu vairara kwemaawa mana chete pahusiku kwehusiku hushanu vakadya 300 macalorie akawanda pazuva pane vatori vechikamu vairara maawa mapfumbamwe neusiku panguva imwe chete yenguva, sekureva kwechidzidzo chidiki. IAmerican Journal yeClinical Nutrition. Chiri chakaipisisa, huwandu hweavo akawedzera macalorie hwakabva kunzvimbo dzine mafuta akazara, iyo mhando inomutsa LDL ("yakaipa") cholesterol uye inogona kuwedzera njodzi yehosha yemoyo, paU.S. National Library yeMishonga. (Ona kuti ungadya sei zviri nani zzzs.)

Ita izvi: Vavarira kubata maawa manomwe kusvika mapfumbamwe ekurara husiku hwese, sekukurudzirwa neNational Sleep Foundation. Kuita kuti kukukurwa kuve nyore, gadzira tsika yekuzorora yekurara isingasanganisire email nemagetsi. Kutevedzera maitiro ehusiku kunobatsira kutumira iwo meseji kuhuropi hwako kuti inguva yekuti muviri wako uderere pasi.

Asi ndizvo here Chaizvoizvo Zvakakodzera kuti Ufunge Kuti Ungarase Sei Makirogiramu mashanu?

Kana iwe waedza zvese pane iyi runyoro rwematipi ekuti ungarasikirwa sei mapaundi mashanu uye haugone kugogodza kubva kune mashoma ekupedzisira maLB, funga kana uri kudzingirira nhamba isingaite. Pakupera kwezuva, nhamba dzakanyanya kukosha dzekuteerera kune yako blood pressure, cholesterol, uye shuga yeropa. Chero bedzi izvo zviri pamatanho ane hutano, hapana chikonzero chekushushikana pamusoro pemamwe mapaundi mashanu, kunyanya kana uri kudya uine hutano, anodaro Gans.Tisingatauri, kana iwe wakawedzera simba rekudzidzira maitiro ako ekurovedza muviri, iyo yose ichangobva kuwedzerwa mhasuru inogona kuita kuti uremu hwako hurambe hwakafanana - kana kutokwira. (Zvakafanana: Nei Kurasikirwa Kwehuremu Kusingaite Nemashiripiti Kuti Ufare)

Uye kana mhinduro yako yekuti ungarasa sei mapaundi mashanu ichireva kucheka mapoka ese ezvekudya uye nekutarisa nekutarisa macalorie ese, ingave nguva yekudhirowa mutsara. "Pashure pezvose, hupenyu hupfupi kwazvo kuti usafarire fry yeFrench," Gans anowedzera.

Ongororo ye