Stick-With-It Strategies for Fitness Success

Zvemukati

• Ongororo ye

Panenge panguva ino gore rega rega, mazhinji edu ekuzvigadzirisa ekugadzirisa mazano anotarisana nekuchinja mararamiro edu. Zvakadaro kunyangwe tiine vavariro dzakanakisa, zvisungo zvedu zvinogara zvichitenderedza mvura kusvika Kukadzi 15, sezvatinodzokera kumaitiro akadzika midzi.

Chokwadi, tese tingave takakwana, takagwinya uye tine simba kana tikangogona kupinda mutsika yekurovedza muviri nguva dzose uye kudya chikafu chinovaka muviri, uye kuputsa tsika yekudzora pint yeRocky Road pamberi peTV pane kutora zvinotevera- kudya kwemanheru. Asi nei zvakaoma kwazvo kukudziridza maitiro matsva akanaka uye kuputsa yekare yakaipa? “Vanhu vakasikirwa kuti vagare,” anodaro Roger Walsh, M.D., Ph.D., purofesa wezvirwere zvepfungwa nemafambiro evanhu paUniversity of California, Irvine. "Pfungwa dzedu dzakasungwa saizvozvo." Ndiwo maitiro echijairira sekudya nekurara, shure kwezvose, anoita kuti vanhu vararame semhuka.

Nepo maitiro maviri aya ari ehunhu, mazhinji maitiro edu anodzidziswa, kazhinji muhucheche uye kubva mukudzokorora. Izvo zvataurwa kuti tsika yakaita sepepa Asi kunyangwe maitiro ako akawanda semapeta mumapu matatu A, unogona kudzidza matsva.

Ingo usaedza kuvashandura vese kamwechete. Chirongwa chikuru chekusiya kuputa, kunwa, kudya chikafu chisina kudya uye kuve mbatatisi yemubhedha panguva imwe chete inogona kutadza kubudirira. Sarudza imwe tsika uye tarisa pairi. Sarudza icho chinonyanya kukukurudzira: kugona kuomesa kana chakareruka kutanga. Kana iyo tsika yakadzika, tora inotevera.

Uyewo, iva akananga. Panzvimbo pokupikira "kudya zviri nani," semuenzaniso, sarudza kudya michero yakawanda nemiriwo zuva nezuva kwemwedzi, wozova nekudya kwemangwanani kwakadzikama uye wozoita zvirongwa zvemenyu.

Zvimise kuti ubudirire

Kutanga ronga nharaunda yako kutsigira yaunoda tsika nyowani, uye bvisa masosi emuedzo unosimudzira yekare. Kana iwe uri kuyedza kurega kudya yakawanda kwazvo ice cream, semuenzaniso, usachengete chero mufiriji. Kumbira shamwari dzako nemhuri kuti vakutsigire. Kana, kana iwe uchifungidzira kuti vangasasimbisa kuedza kwako kana kutovaparadza, chengetedza zvirongwa zvako kwauri. Iwe ungangoda "kuita chiokomuhomwe" iwe pachako nekumisikidza sisitimu yemubairo. Ita chero chaungaite kuti uunganidze maodds ako.

Iwe zvakare uchafanirwa kuve wakashinga wakashinga kusvikira iwe watangisa tsika yako nyowani. "Usaite kunze kwemwedzi wekutanga," Walsh anodaro. Zviri nyore kuzvishingisa kuti cookie imwe chete, kurovha kumwe chete, haina kuverenga. Nyanzvi dzezvepfungwa dzinoti zvakafanana nekudonhedza bhora rehuta iwe urikuedza kumhanyisa mhepo: Rinokurumidza kuvhurika. Chete kana iwe watyora tsika yako yekudya pendi yeice cream husiku hwega hwega ndipo panokuvara kuti unakirwe nekushumirwa pano neapo.

Simbisa tsika yako itsva

Haisi chiito chekutanga tsika inokosha. ndiyo tsika. Kuita chimwe chinhu chitsva kunogona kuoma pakutanga, asi nekudzokorora zvinova nyore uye, pakupedzisira, otomatiki. Sebhonasi, ungangosvika padanho apo chiitiko chitsva ichi chinenge chisisina kuoma, chiri kutonakidza. Iwe unotarisira kuve nemichero mitsva yedessert pachinzvimbo chekutarisa yakasarudzika yechipiri sarudzo kune ice cream.

Kuita zvinotsiva kunogona kukubatsira panguva ino nekuti miitiro yakawanda yakasungirirwa kune zvimwe zviitiko - kudya uchidzidza, semuenzaniso. Iwe unogona kunyanya kuda kutsvedza kana ukaona kuti haugone kuisa pfungwa pamabhuku ako usingadyi. Saka pane kuyedza kurega kudya zvachose, chinja kune michero kana chibage chine mhepo. Kuchinja maitiro hakusi kwekutorerwa. Asi rangarira paunenge uchitsiva imwe tsika kune imwe. Kunyangwe mhedzisiro mhedzisiro ndeyekuti tsika dziite otomatiki, iwe uchiri munzira yekuchinja unofanirwa kufunga nezvazvo: Ndipo paunenge usiri kuteerera izvo ungangodaro wakakona.

Iyo nguva yaunomuka inguva yakanaka yekusimbisa yako resolution yekuchinja, Walsh anodaro. Zuva rese, kana miedzo ichikurudzira kuti udzokere shure, mira, zorora uye utore kufema kwakadzika. Funga mhedzisiro yezviito zvako, wozoita izvo zvaunoziva zvakakunakira iwe.

Chengetedza yako yekurovedza kubva pakupera

Kuti urambe uri panzira neyekurovedza muviri, nyanzvi dzezvehutano dzakapa mazano aya:

Iva akananga. Sarudza zvauchaita, nguva uye kupi kwauchazviita uye chengetedza zvinhu izvi zvinoenderana. "Usasiya chero imba yekugezesa paunenge uchivaka tsika iyi," anodaro James E. Loehr, Ed.D., mudzidzisi wepfungwa wevatambi, weLGE Performance Systems, Orlando, Fla. "Wing it, uye zvichatora yakanyanya kurebesa. "

Gadzira mamiriro ekumanikidza. "Ita kurovedza muviri kuwedzere kunakidza uye kugoneka," Loehr anodaro. Tsvaga nzvimbo yaunonzwa wakasununguka uye yaunogona kusvika nyore; sarudza nguva yakakunakira; kurongedza giya rako husiku hwapfuura; zvisungire iwe pachako nokuronga kusangana neshamwari; unza nziyo dzinonakidza.

Chinangwa-tendera. Tarisa pane maitiro, kwete mhedzisiro. "Seta svutugadzike svondo nevhiki, senge kushandira katatu, pane kudzikira mapaundi mashanu," anodaro Phil Dozois, muridzi weBreakthru Fitness Studio. "Zvabuda zvichakukurudzira kuti uenderere mberi."

Pemberera kubudirira. Kukundwa kudiki kwese - kupedzisa makumi maviri reps apo svondo rapfuura waigona kungoita gumi neshanu, uchipedza chikamu chechipiri - kukuunza padyo nechinangwa chako chizere. Vateedzere ivo mumagazini uye uvape mubairo nembatya nyowani kana kukwiza tsoka.

Wana rutsigiro. Goverana zvirongwa zvako zvekudzidzira pamwe nevashandi pamwe navo, shamwari uye mhuri. Kana kamwe izwi rikabuda, iwe unonzwa uchisungirwa kuteedzera. Zvirinani zvakadaro, tsvaga waunoshanda naye kumisikidza kuzvipira kwako uye chengetedza mweya wako kumusoro.

Ona zvinhu sezvazviri. Usatarisira kuroverera izvi husiku. "Chikamu chekutora" chinotora mazuva makumi matatu-60. Ronga izvo uye zvichave pano usati wazviziva.

Ongororo ye