Omunye wabafundi bethu uqeqesha izitimela ezinde ekhaya futhi wanquma ukuhlanganyela nathi uhlelo lwakho lokudla lapho uqeqeshwa noJillian Michaels. Njengoba wazi, noma ngesikhathi sokuzivocavoca okukhulu ngaphandle kwemingcele ekudleni ukuze unciphise isisindo akunakwenzeka.
Umfundi wethu u-Ekaterina wabelana ngokuhlangenwe nakho kwakhe nendlela yokudla lapho eqeqesha uJillian Michaels.
Funda ezinye izindatshana zethu eziwusizo mayelana nokudla:
- Ukudla okunomsoco: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
- Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
- Amaprotheni okwehlisa isisindo kanye nemisipha: konke odinga ukukwazi
- Ukubala amakhalori: umhlahlandlela ophelele kunayo yonke wokubala ikhalori!
Ungadla kanjani uma uziqeqesha noJillian Michaels
UCatherine, oneminyaka engama-28
“Ngaqala ngoJillian Michaels unyaka owodwa nezinyanga ezimbili ezedlule. Njengabaningi, uhlelo lwami lokuqala lwaluyi "Slim figure 1 days". Isikhathi esingangenyanga ngikwazile ukuthola imiphumela emihle futhi nginqume ukuzama amanye amakilasi uGillian: "Isisu esisicaba emavikini ayisithupha" kanye nama "Killer rolls". Mina-ke izinyanga ezi-2 ngigcwalisile i- "Revolution of the body", ngabe sengidlulela kwi-Body Shred. Ekugcineni, ngazama wonke ama-Michaels wokuzivocavoca, amanye enza kaningi, amanye enza kaningi. Futhi iminyaka ngikwazile ukulahlekelwa cishe ngama-12 lbs. Manje nginesisindo esingu-57 kg. izinyanga ezimbili ezedlule isisindo sikhona, kepha amavolumu ayaqhubeka nokuhamba.
Kepha bengingeke ngikwazi ukufeza imiphumela emihle kangaka uma kungengenxa yokudla. Ngemuva kohlelo olunamandla kakhulu uJillian Michaels "Yehlisa isisindo, shesha umzimba wakho" uvumela ukushisa ama-500 kcal. Futhi empeleni kungamagremu ayi-100 nje kashokoledi. Ngakho-ke hlala unakile ekudleni kwakho. Ngaphezu kokuhambisana nemigomo yokondleka okufanele, ngazama ukubala ama-calories. Kepha awukwazi ukusho ukuthi ngangizikhawulela. Futhi noma kunjalo, bengingabulawa yindlala. Akukho nelilodwa ilanga. Futhi aweluleki.
Ngokuvamile, ngombono wami, ngisho nokubala amakhalori nje kwanele ukunciphisa umzimba. Kepha bengingafuni ukwehlisa isisindo nje, kodwa ukushintsha imikhuba yokudla. Okungukuthi, ukuzama ukulumula uswidi, ukuzijwayeza ukusetshenziswa kwezithelo nemifino nsuku zonke, ungakhohlwa ukudla njalo ukudla kwamaprotheni. Manje sengingasho ngokuzethemba ukuthi ngisho nomthandi wokudla okusheshayo, amasoseji, i-pizza futhi ikakhulukazi amaswidi (Yebo, kumayelana nami) angenza ummeli wokudla okunempilo.
Kepha noma ngiqala ukuziqeqesha njalo, ngafika ngokushesha kulokhu. Kungakho nginqume ukwabelana ngolwazi lwami, oluthathwa njengoluyimpumelelo. Mhlawumbe izinketho zokudla kwami zizosiza labo abazikhethela bona kuphela ukudla okungcono kakhulu kokuzivocavoca noJillian Michaels.
Ngenxa yomsebenzi wami wamashifu, ngenza kwesinye isikhathi ekuseni, kwesinye isikhathi kusihlwa. Imenyu yami yansuku zonke ibukeka kanjena:
- Ukudla kwasekuseni: okusanhlamvu (i-oatmeal noma i-millet) ngamagilebhisi omisiwe / ama-prune, ubisi ne-bran
- Snack: ikhofi enezilayi ezi-2-3 zoshokoledi (imvamisa ushokoledi omnyama, kepha kwesinye isikhathi ngivumela ubisi)
- Ukudlairayisi / ipasta / i-buckwheat / amazambane amancane + inkukhu / inyama yenkomo / iTurkey / ingulube encane + utamatisi omusha / ukhukhamba / upelepele
- Snack: izithelo (noma yikuphi, zama ukushintsha okuhlukile) + amantongomane amancane. Kwesinye isikhathi ngidla izaqathe esikhundleni sezithelo.
- Dinner: i-cottage shizi + ubisi. Uma futhi kuvumela iphaseji yamakhalori, engeza izithelo.
Ngokuya ngasikhathi sini engiziqeqesha ngaso noJillian Michaels, uhlelo lwami lokudla lushintshwe kancane:
1) Inketho 1: uma wenza kusihlwa ngemuva komsebenzi
- 7:30 - Ukudla kwasekuseni
- 9:00 - Isnack
- 12: 30 - Ukudla
- 15:30 - Isnack
- 17:30 - Ukuzivocavoca: imizuzu engu-30-60
- 20:00 - Isidlo sakusihlwa
2) Inketho 2: uma wenza usuku ngemuva kwesidlo sasekuseni:
- 9:30 - Ukudla kwasekuseni
- 11:00 - Isnack
- 13:00 - Ukuzivocavoca: imizuzu engu-30-60
- 15: 30 - Ukudla
- 17:00 - Isnack
- 20:00 - Isidlo sakusihlwa
3) Inketho 3: uma wenza ekuseni ngaphambi kwesidlo sasekuseni
- 9:00 - Ukuzivocavoca: imizuzu engu-30-60
- 11:00 - Ukudla kwasekuseni
- 12:30 - Isnack
- 15: 30 - Ukudla
- 17:00 - Isnack
- 20:00 - Isidlo sakusihlwa
Njengoba ukwazi ukubona, anginalo ubandlululo ikakhulukazi. Iya embhedeni cishe nge-23.00. Inani eliphelele lamakhalori osuku engiphuma ngalo ngo-1700-1800. Kwesinye isikhathi ngivumele ukuphazamiseka ekudleni i-dessert noma i-pizza. Kepha hhayi kaningi ngaphezu kwesikhathi esingu-1 ngenyanga. Imenyu ayiyinsimbi, kunezinguquko ezithile (isibonelo, kwesinye isikhathi iklabishi lesidumbu, pheka i-broccoli, wenze isobho noma uthenge ummbila osethinini). Kepha sengizilolonge ekudleni okunje, izithako nje ziyahlukahluka, ekudleni bekuhlukahluka. ”
Sethemba ukuthi amathiphu uCatherine azokusiza ulolonge uhlelo lwakho lokudla ngesikhathi uqeqeshwa noJillian Michaels. Uma ufuna ukufeza imiphumela efanayo efanayo (noCatherine wakwazi ukususa ama-12 kg), lungisa indlela abadla ngayo bese uqala ukuzivocavoca umzimba njalo. Futhi mhlawumbe njengamanje.
Bona futhi ukuqeqeshwa ekhaya:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
- I-FitnessBlender: ukujima okulungele okuthathu
- Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni