Proven Weight Loss Tips uye Fitness Mazano

Zvemukati

• Kurisa kuedza kwako kuderedza uremu neaya matipi ekurasikirwa uremu uye matipi ekusimba.
• Mazano Matatu Ekudya
• Matipi maviri eFitness
• Heano maitiro ekugadzirisa ako Cardio Workout maitiro uye masimba ekudzidzisa maitiro emhedzisiro huru.
• Uyezve, heino yekupedzisira yemazano edu anoshanda ekurasikirwa nehuremu.
• Ongororo ye

Kurisa kuedza kwako kuderedza uremu neaya matipi ekurasikirwa uremu uye matipi ekusimba.

Iwe unonzwa mazano ekare ekurasikirwa kwekureruka kakawanda: "Idya zvakanaka uye kurovedza muviri." Hazvina zvimwe pazviri here? Chokwadi chiripo! Isu tinoratidzira zvakaoneswa matipi ezvekudya uye matipi akasimba ekudzikisa huremu, zvichengetedze kure uye ugare uine hutano uye uchikurudzirwa.

Mazano Matatu Ekudya

1. Idya zvipfumbamwe zvemichero yezhizha nemiriwo zuva nezuva. Yakapakirwa mavitamini A, C uye E, phytochemicals, zvicherwa, carbs uye faibha, zvinogadzirwa zvine hutano, zvichizadza, uye zvakasikwa zvakadzika mumakori uye mafuta. Nakidzwa nazvo pakudya, masvusvu uye usati/wapedza maekisesaizi kuti ugare wakaguta, kunzwa simba uye kuonda, anodaro Seattle-based nutritionist Susan Kleiner, RD., Ph.D.
2. Inwa kanenge masere masere-ounce magirazi emvura zuva nezuva kugara uine hydrated, chengetedza simba uye kurasikirwa nehuremu - zvakanyanya kana maitiro ako ekurovedza muviri achiitika kunze kana kunetsa, anodaro Kleiner. "Kuvaka mhasuru uye kuwedzera metabolism, unofanirwa kupisa mafuta. Uye haugone kuvaka mhasuru uye kupisa mafuta kana usina kunyoroveswa," anodaro. "Kunwa mvura yakawanda kuchakubatsira kuti unzwe wakaguta uye urambe uine simba rekuita maekisesaizi."
3. Shandisa lowfat yekubika matekinoroji. Dzivisa kufinya uye kunyura nebhotela uye shandisa nzira dzakapfava senge kupfungaira, kubika, kubika (iyo barbecue yakanakira izvi), kana kubvongodza-kukacha.

Matipi maviri eFitness

1. Ita zvishoma maminitsi makumi maviri e cardio kana pavhiki. Nguva pfupi yekushanda kwepamusoro-soro mumitambo ye cardio workout yako ichasimudza kurova kwemwoyo kwemaawa maviri kusvika mana, anodaro Kevin Lewis, mudzidzisi wepachezvake akasimbiswa uye muridzi weState of the Art Fitness muWoodland Hills, Calif. , senge awa yekufamba mushe zvine mwero kana kuchovha bhasikoro unopisa anenge mazana matatu emakori uye mazana matatu nemakumi matatu macalorie zvakateerana. Kana kuti edza mutambo mutsva (in-line skating, surfing) kuti utange uye kushanda mhasuru dzausingawanzo kutarisisa.
2. "Huremu" kunze. Ingori maminetsi makumi matatu emaminetsi-emuviri ekudzidziswa simba pavhiki rinozosimbisa nekuvaka mhasuru dzauri kushanda nekuwedzera metabolism, Lewis anodaro. "Chinangwa [chemaitiro ekudzidzira simba] ndechekuvaka mhasuru dzakaonda, izvo zvinozoguma nekupisa kwekoriori yakakura," anodaro.

Tsvaga yakatowanda yekudzidzira maitiro uye matipi edhayeti anoshanda chaizvo.

[musoro = Mamwe matipi makuru ekurasikirwa uremu uye matipi eCardio Workout routines kubva kuShape.]

Heano maitiro ekugadzirisa ako Cardio Workout maitiro uye masimba ekudzidzisa maitiro emhedzisiro huru.

1. Zviputse. Ingova chete nehafu yenguva yako yenguva dzose yeawa-yekurovedza muviri? Enda zvakadaro, kana kuita maviri-maminetsi makumi matatu emitambo yekurovedza muviri kana simba rekudzidzisa nguva dzakasiyana dzezuva, Lewis anodaro.
2. Dzidzira kumhanya, mini-triathlon, kana backpacking adventure kubvisa kutarisisa kubva pakurasikirwa uremu uye kuisa pakuwana simba, kukurumidza uye / kana kutsungirira. Iwe unozodzora huremu zvakasununguka kana iwe ukaenzanisa yako calori yekudyiwa uye ugare wakazvipira kune kwako kudzidziswa.
3. Kudzivisa kubatira muviri nekuchinjisa kurovedza muviri kwekurovedza muviri, kuyedza michina mitsva uye makirasi (yoga, Spinning, Pilates, kickboxing) kana kuenda panze kunokwira, kuchovha, nezvimwe.
4. Teerera kumuviri wako. Kana chimwe chinhu chisinganzwe zvakanaka-iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinzwa. Kana kuzorora kuchiratidzika kunge kuchisunungura kunetseka kwako, taura nachiremba wako. Nenzira iyo iwe unokwanisa kubata zvingangodaro zvinetso zvehutano nekukurumidza pane kukuvara kwenjodzi uye kurasikirwa nekukurumidza, Lewis anodaro.

Uyezve, heino yekupedzisira yemazano edu anoshanda ekurasikirwa nehuremu.

1. Gadza chinangwa. Ratidzira kuti sei iwe uchida kudurura mapaundi (uye kana iwe uchitomboda kudaro) uye uve nechokwadi chekuti chinangwa chine hutano uye chaicho, Kleiner anodaro. Kukwanisa kutaura "Ndakarasikirwa nehuremu!" inogona kuva inogutsa sekukodzera mune yako slimmer jeans.

Ongororo ye