UDiana wabona ukuthi kwenzeke ushintsho olunjani kumngani wakhe omkhulu futhi wafuna ukuzishintsha ngokuphelele. Wenze isinqumo ngesibindi futhi akazimisele ukuyeka!

Kungani nginqume kulokhu

Kudala ngiyekile ukuthanda izithombe zami. Ngikhathele ukuzikholisa: "Kusasa ngizoqala." Ngemuva kokubona isithombe sikaJamie Ison kwenye yezingosi zokuxhumana nabantu, mina nomngane wami omkhulu saqala ukuzibuza ukuthi umuntu wesifazane angabukeka emuhle kanjani.

UKelsey uxhumane noJamie, futhi kuye safunda ngoKim Porterfield nange-Institute of Nutritional Medicine, etholakala eHouston.

Sekuyizinyanga eziningi mina noKelsey sixoxa ngenkuthalo ngazo zonke lezi zinkinga. Ngenxa yalokho, cishe unyaka kamuva, yena nomyeni wakhe bavakashela i-Institute of Healthy Nutrition okokuqala ngqa. NgoMeyi 2010 nami ngijoyine. Isinqumo sokusebenza kimi nokuzazi kusuka ohlangothini lwami oluhle kakhulu ukukhetha okuyikho futhi okubaluleke kakhulu empilweni yami.

Ukunqoba indlela enameva ekubukekeni kwami ​​okusha, ngisekele uCasey empumelelweni yakhe. Umoya wokuncintisana wasikhuthaza ukuthi siqhubekele phambili njalo.

Ngikwenze kanjani

Into yokuqala engaya kuyo kwakunguKim Porterfield, uchwepheshe wezokudla kanye nesazi sokudla eNutrition Institute. Kusukela ngoMeyi 2010 kuya kuMeyi 2011, ngafunda ubuciko bokudla okunomsoco ngokudla okuyisihlanu ngosuku futhi ngabuka izinguquko ezazenzeka emzimbeni wami.

Kodwa-ke, ngithole ukuthi isisindo sami sangaphambilini besibuyela njalo. Kwakunzima kimi ukuhlanganisa ifilosofi entsha yokudla okunempilo nempilo yami yansuku zonke. Ngangidinga ukwesekwa - kwakudingeka ukusetha umgomo, ngenxa yalokho engangikwazi ukufinyelela ezingeni elisha futhi ngenze umbono wezwe omusha.

Ngemuva kokukhuluma nomngani wami omkhulu uKelsey, owayesevele engenele umncintiswano wokuzivocavoca umzimba ngaleso sikhathi, nangemva kokubonisana noKim Porterfield, nginqume ukuqala ushintsho lomzimba wami lwamaviki angama-20. Ngaqala ibhulogi lapho ngangihlela khona ukubhala phansi izinguquko ezazenzeka kabili ngesonto.

Ngokuphathelene nalesi sinqumo, ngayeka ukuphuza utshwala futhi ngaya ezindaweni zokudlela ezinhle / zokudlela amasonto angama-20. Kwakunzima kakhulu kimi ukubhekana nalobu buthakathaka obubili. Ngokuziqeda, ngazibonisa ukuthi ngangingakwazi "ngaphandle kwakho."

Ngangikuthanda kakhulu ukuphumula nabangane ngezikhathi ezithile, futhi ngidle ezindaweni zokudla. Angikaze ngikwazi ukuthola ibhalansi kulolu daba.

Ngokususa lobuthakathaka empilweni yami, “ngashaqisa” umzimba wami. Ngazibonakalisa kimi ukuthi ngiyakwazi ukugcina izwi lami nokuthi ngikwazi ukuthola ibhalansi efanelekile endleleni eya emgomweni wami. I-journaling ikhombisile ukuthi iyasebenza kakhulu. Ngisho namanje, kwesinye isikhathi ngiyaye ngikubheke ukuze ngivuselele enkumbulweni yami impumelelo engikwazile ukuyifinyelela ngesikhathi esifushane kangaka.

Ukwesekwa okuvela emndenini wami, kubangani nakumuntu wami othandekayo kungivumele ukuthi ngithole izici ezintsha zobuntu bami, futhi kwanginikeza nethuba lokuzihlola ngokweqiniso futhi ngifunde okuningi ngami.

Ngemuva kokuncintisana ngo-Okthoba, ngigcina isisindo somzimba esinempilo futhi ngiqapha amaphesenti omzimba wami njengoba kunconywe nguKim Porterfield. Ngokwazi kwami, uKim wahlanganisa uhlelo lokudla olusebenza ngempumelelo kangangokuba luqukethe okumbalwa kakhulu ukudla okungavunyelwe.

Lapho uhlelo lokudla selulungile, ngathintana nomncintiswano wokuzivocavoca kanye nomsubathi oqeqeshiwe uVanessa Sifontes ukungisiza ngenze uhlelo lokuzivocavoca amasonto ayi-12 adlule futhi ngeluleke ngezithasiselo ezifanele zokudla okunempilo. UVanessa wangitshela ukuthi kufanele ngingeze kuphi nokuthi ngikhiphe kuphi, waphinde wangenzela uhlelo lokuqeqeshwa ngakunye futhi wangeluleka ngezithako ezingcono kakhulu zokudla okunempilo. Ukuhlanganiswa kokudla okunomsoco, uhlelo olusebenzayo lokuzivocavoca kanye nezithasiselo zekhwalithi ezinomsoco kungivumele ukuthi ngidale umzimba engingaphupha ngawo nje kuphela!

Izithako Zezemidlalo

Ngemuva kokuvuka

Ngaphambi kokuzivocavoca kwakho kwe-cardio ekuseni

Ngesidlo sokuqala

Ngokudla 1, 3, no-5

Ngaphambi kokuqeqeshwa

Ngemuva kokuqeqeshwa

Ukudla

Isidlo sokuqala

Ukudla kwesibili

Ukudla kwesithathu

Isidlo sesine

Isidlo sesihlanu

Isidlo sesithupha

Uhlelo lokuqeqesha

Usuku 1: Imilenze / i-Cardio

Usuku 2: I-Biceps / i-Triceps / i-Abs

Usuku 3: Isifuba / amahlombe / iCardio

Usuku 4: Emuva / Emilenzeni

Usuku 5: Ukuphumula

Usuku 6: Imilenze / i-Abs

Usuku 7: Ukuphumula

Amathiphu abafundi

Okokuqala, ngikweluleka ukuthi uthole isazi sokudla okunempilo bese uthintana nabo ngezinhloso zakho. Okulandelayo, udinga ukwakha uhlelo lokudla okunempilo. Udinga ukwazi ukuthi kungani udinga ukudla ukudla okuthile. Zizwe ukhululekile ukubuza imibuzo yochwepheshe. Ukudla ngendlela elinganiselayo nokunamathela ezimisweni zokudla okunempilo kuyisihluthulelo sempumelelo esikhathini eside esizayo.

Akuwona wonke umuntu ozobamba iqhaza emincintiswaneni yokufaneleka. Ngamanye amagama, izinhloso zakho zingahluka kwezami. Kodwa-ke, kufanele wenze isithembiso esithile kuwe futhi utshele abantu obathandayo ngezinhloso zakho ukuze umthwalo wemfanelo ungakuvumeli ukuthi ume maphakathi.

Zama ukuzungeza nabantu abazokuxhasa futhi bakukhuthaze. Lokhu kuzohlinzeka ngesisusa esihle futhi kugcine isimo sengqondo esihle. Ungakhohlwa into esemqoka. Gubha konke ukwehlulwa okuncane noma ukunqoba… amakhilogremu angeziwe awaveli ngosuku olulodwa, futhi ngeke ahambe ngosuku olulodwa.

Ngizwakalisa ukubonga kwami ​​emndenini wami, abangani, othandekayo, umqeqeshi kanye nochwepheshe bezokudla ngosizo lwakho, ukusekelwa nokuqondiswa kwakho. Izinguquko ezinkulu zishintsha umuntu kuphela ohlangothini OLUNGCONO.

Ukubekezela, ukuzinikela nokuzinikela yizimfanelo ezintathu engikweleta ushintsho lwami. Ngikhuthaza bonke abafundi ukuba bashiye indawo yabo yokunethezeka futhi baqale ukwenza izinguquko ukuze babone uhlangothi lwabo oluhle kakhulu. Uzojabula ngempumelelo yakho!

Funda kabanzi:

• - Uhlelo lokuzivocavoca lwabesifazane abavela kuNicole Wilkins