UFelicia Romero uyisibonelo sekhava waphenduka umsubathi futhi ukubukeka kwakhe kungaphendula ikhanda lakhe ngejubane elihamba phambili. Zama uhlelo lwakhe lokuthuthukisa imisipha namuhla!

UFelicia Romero akesabi ukusebenza kanzima. Wenza konke ukufeza inhloso yakhe futhi alethe umzimba wakhe wesithixokazi endaweni ekahle.

Kunjalo, umgomo. UFelicia uyi-diva uma kukhulunywa ngokudala umzimba wakhe wamaphupho (nomzimba wanoma yimuphi omunye umuntu). Akwanele okuhle nje, ifuna okuhle kuphela.

Ngaphezu kwalokho, unemizwelo emikhulu ngokwefomu. UFelicia uncamela ukukhetha isisindo esincane futhi ahlukanise ngqo imisipha kunokuba adonse izindlala njengejokhi elikhulu. Njengemodeli ovele esembozweni kathathu futhi wawina imincintiswano yobungcweti, uyazi ukuthi ukhuluma ngani. Lokhu akukhona nje ukuhambisa amapheshana emgwaqweni ngezipesheli ezingasolisayo! Uma une-drive eningi njengoFelicia Romero, bese ujoyina uhlelo lwakhe ngokushesha okukhulu.

Ukudla

Amakholori: 1311 | Amafutha: 25 g | Amakhabhohayidrethi: 128 g | Amaprotheni: 137 g

Isidlo sokuqala

Ukudla kwesibili

Ukudla kwesithathu

Isidlo i-XNUMX: I-Post-Workout

Isidlo sesihlanu

Encwadini: Ngiphuza kuze kufike kumalitha angu-3-4 amanzi nsuku zonke.

Training

Usuku 1: Amahlombe

Usuku 2: Emuva / Amathole

Usuku 3: Izinqe / Izinqe

Usuku 4: Ukuphumula

Usuku 5: Amahlombe

Usuku 6: Ukuphumula

Usuku 7: Ama-Quads

Ifilosofi yomuntu siqu kaFelicia Romero

Ifilosofi yokudla okunempilo

Ukudla okunomsoco kubaluleke kakhulu uma ufuna ukushintsha umzimba wakho. Lokhu mhlawumbe ushintsho lwendlela yokuphila olubaluleke kakhulu ongalwenza. Uma kukhulunywa ngokudla okunomsoco, ngikholelwa ekusebenzeni kokudla okuphilayo nokugcwele ukunikela umzimba wami wonke umsoco owudingayo ekudleni okulinganiselayo. Kubaluleke kakhulu ukudla ukudla okuncane izikhathi ezi-5-6 ngosuku.

Le ndlela ngeke isheshise imetabolism yakho kuphela, kepha futhi ilawula amazinga akho e-insulin ukuze ungabi nesifiso sokudla okuthile. Ngizama ukugxila futhi ngiqondise amandla ami ekutholeni ama-macronutrients (amaprotheni, amafutha kanye). Ngizama ukudla (amaprotheni) njalo ekudleni. Ngihlose ukusebenzisa i-1,5g yamaprotheni nge-0,5kg yesisindo somzimba.

Ngaso sonke isikhathi qiniseka ukuthi udla ama-carbohydrate ayinkimbinkimbi aphansi, okuhlanganisa i-oats egoqiwe, ubhatata, i-quinoa, ukubala okumbalwa. Amafutha anempilo nawo abalulekile, asiza umzimba wakho ukushisa amafutha kuphela uma ungadli ukudla okweqile. Kufanele kube nokudla okungu-2-3 kwamafutha anempilo ngosuku.

UBelly uvela ekhishini, ngaphandle kokudla okunempilo, ngeke uzifeze izinhloso zakho zokufaneleka, ngokusobala nangokulula. Ngakho-ke yenza uhlelo bese unamathela kulo. Bhala phansi imenyu yakho yesonto bese ulungisa ukudla kusengaphambili ukuze ungazitholi usesimweni sokuthi awunakho okudliwayo noma ungenayo enye indlela enempilo.

Ngivumela isidlo somvuzo esihleliwe kanye ngesonto, khumbula nje ukukugcina ngokulinganisela. Umgomo wami ukuthi umzimba wakho unikezwa wena kanye kuphela, ngakho-ke unakekele futhi uzitike ngokudla okunempilo!

Ifilosofi yokuqeqesha

Uma kukhulunywa ngokuqeqeshwa, maqondana nalokhu, angiyena “wamantombazane amnene”. Ngakha umzimba wami futhi ngisebenze ngesibalo sami ngokunamathela kuzisekelo zokuqeqeshwa kwamandla nokuvivinya umzimba. Indlela yami yokuya ezisekelweni isebenza kulokho abantu abekade bekwenza iminyaka.

Sebenza engxenyeni ethile yomzimba noma yeqembu lemisipha kumkhawulo omkhulu womumo nethoni. Kubonakala kimi ukuthi abantu abaningi namuhla beqisa ngokweqile imikhuba yabo yokuqeqesha lapho, empeleni, badinga ukugxila ezintweni eziyisisekelo futhi bengaguquguquki ekuqeqeshweni kwabo.

Lapho ngiziqeqesha, ngigxila kwifomu namandla Ngizikhandla ngokuziqeqesha ngamandla. Uma uzivocavoca njalo futhi udla kahle, khona-ke umzimba wakho uzokuphendula, futhi uzobona izinguquko obufuna ukuzithola.

Ifilosofi yezithasiselo zokudla

Inhloso yezithako zokudla okunomsoco usegameni uqobo lwazo - "zigcwalisa" indlela odla ngayo njalo. Izithako zokudla okunempilo zibalulekile, kepha kufanele zisetshenziswe kuphela uma udla ukudla okunempilo nokuzivocavoca umzimba njalo.

Ngaphandle kwezimo kufanele uncike kuphela kuzithasiselo, kepha thatha kuphela ukudla okuhambisana nezinhloso zakho. Ngemuva kwalokho izithako zizoba lusizo futhi zinikele emphumeleni wokugcina. Angincomi izengezo ezingadingekile futhi ngaso sonke isikhathi ngicwaninga umkhiqizo ngokucophelela ngaphambi kokuthenga. Njalo lapho ngibona abantu abathathe izithasiselo abadingi nje.

Ngivame ukuncika kakhulu ezithanjeni ezinempilo ezifana nama-enzyme, i-calcium, njll. Ngiyazi ukuthi umzimba wami udinga imisoco enjalo ukuze wenze wonke umzimba usebenze ngempumelelo nakakhulu.