Indlela kaScott Dorn yokwakha imisipha isuselwa kumgomo wokugcwala ngokweqile okuqhubekayo. Kwenza imisipha ikhule ngokwandisa njalo izinga lokucindezeleka emisipha ngokuzivocavoca ngalunye.

Njengombazi onekhono, ukhethe amathuluzi wokwakha imisipha angcono kakhulu ukwakha isisekelo esiqinile.

Bheka uhlelo lokwakha imisipha lukaScott futhi ufunde izimfihlo zakhe zobuciko.

Ukudla

Isidlo 1

Isidlo 2

Isidlo 3

Isidlo 4: Ukuzivocavoca kwangaphambili

Isidlo 5: Ukuzivocavoca ngemuva kokuzivocavoca

Isidlo 6

Isidlo 7

Isidlo 8

Uhlelo lokuqeqesha

Usuku 1: Ama-Biceps / ama-Triceps / ama-Cardio

Usuku 2: Isifuba / i-Abs

Usuku 3: Ukuphumula / i-Abs

Usuku 4: AmaHips / Amankonyane / i-Cardio

Usuku 5: Emuva / ku-Abs

Usuku 6: Amahlombe / i-Cardio

Usuku 7: AmaQuads / Amankonyane

Izithako Zokudla

Ngisebenzisa i-whey protein ngoba ithathwa kalula ngumzimba. Ngikudla ngesidlo sami sokuqala nangemva kokuqeqeshwa.

I-Casein imuncwa kancane kancane kunamaprotheni we-whey. Ngithatha i-casin ngaphambi kokulala futhi lapho ngazi ukuthi ngeke ngikwazi ukudla isikhathi eside.

Ngisebenzisa uwoyela wezinhlanzi namafutha anefilakisi ukuze ngiwuthole, ngoba ukudla engikudlayo akuhlali kukhona.

Ngiyakwamukela njengomthombo wamandla angeziwe.

Ngithatha i-HMB ukuthola imisipha.

Ngesidlo sokuqala

Emini

Ngaphambi kokuqeqeshwa

Ngemuva kokuqeqeshwa

Ngaphambi kokulala

Ifilosofi kaScott Dorn

Ukudla

Kungakhathalekile ukuthi uneziphi izinjongo zokufaneleka, ukuthatha isikhathi sokuzifundisa ngokudla kubalulekile. Ukudla okunomsoco yingxenye enkulu yempilo yawo wonke umuntu. Noma yini eyenziwa kaningi njengokudla kumele iqondwe ezingeni eliphezulu. Thatha isikhathi ukuthola ukuthi udlani; ngemuva kwakho konke, uyilokho okudlayo.

Ngingancoma ukuthi ngibuke enye yezincwadi eziningi ezikhuluma ngesimo esikhona manje semboni yokudla nekusasa layo. Ngokwami, ngithanda ukukhetha ukudla okungokwemvelo, okungalungiswa. Angazi umuntu oyedwa okuthi, ngemuva kokushintshela ekudleni okusezingeni eliphakeme, angazisoli ngokungalwenzi lolu shintsho phambilini.

Ungangizwa kabi, ukudala uhlelo lokudla olusezingeni elisebenzelayo akuwona umsebenzi olula. Kodwa-ke, lokhu kuyisici esidingekayo sanoma yiluphi uhlelo lokuzivocavoca oluyimpumelelo. Ngihlephula ukudla kwami ​​ngikwenze ukudla okuncane okungu-6-8 ngekhefu lamahora ama-2-3.

Isidlo ngasinye siqukethe, futhi siwumthombo wamafutha. Isilinganiso sinqunywa isisindo somzimba namagoli esikhathini esinikeziwe. Manje kunemibono eminingi yokuthi isilinganiso sini esilungile, kepha ngithatha ama-2-3 amagremu wamaprotheni ngekhilogremu yesisindo somzimba, ama-carbohydrate cishe angama-1,6-3,6 amagremu ikhilogremu lesisindo somzimba, kanti amafutha acishe abe ngu-0,4 -0,7. XNUMX amagremu ngekhilogremu lesisindo somzimba ngamunye.

Ngithanda ukushintsha ngezikhathi ezithile inani lokudla kwe-carbohydrate. Uma ngakha imisipha, khona-ke ngehlisa amaprotheni namafutha futhi ngandisa ama-carbohydrate. Nginezinsuku ezinhlanu eziphakeme ze-carb nezinsuku ezimbili eziphansi ze-carb. Okufanelekile, ama-carbs aphansi kufanele abe khona ezinsukwini ezingasebenzi.

Lapho ngincipha noma ngiya esikhathini sokoma, ngandisa amaprotheni ami kanye nokudla okunamafutha futhi nginciphise ukudla engikudlayo kwe-carbohydrate. Izinsuku ezinhlanu ama-carbs aphansi nezinsuku ezimbili ukuphakama.

Enye indlela yokunquma ukuthi isiphi isilinganiso esikulungele kakhulu ukusebenzisa amaphutha. Thola umgomo wakho, hlola ukuthi iziphi izakhamzimba ozitholayo, bese uguqula isilinganiso silingane nawe.

Yebo, kungadida ekuqaleni, kepha njengenjwayelo, lapho wenza okuningi, kuba lula kakhulu.

Imithombo yamaprotheni

• Inyama yenkukhu
  
• Inkonyana edliwayo
  
• Inkomo yenkomo
  
• Fish
  
• amaqanda
  
• I-curd

Imithombo yama-carbohydrate

• Hercules
  
• Ubhatata
  
• ubhanana
  
• Ilayisi Elimhlophe Lonke Lokusanhlamvu
  
• Isinkwa sonke sengqolowa
  
• I-pasta ephelele yokusanhlamvu
  
• Impuphu Yonke
  
• Izithelo
  
• imifino

Imithombo yamafutha

• Amafutha enhlanzi
  
• Amafutha ancibilikisiwe
  
• Amafutha e-Olive
  
• Nuts

Training

Isu lami lokuqeqeshwa lisuselwa kumgomo wokugcwala ngokweqile okuqhubekayo. Kalula nje, ukulayishwa okuqhubekayo kuyisimiso sokuthi, ukuze yenze imisipha ikhule, kudinga ukwanda okuqhubekayo ezingeni lomthwalo emisipheni ngokuzivocavoca ngakunye.

Uma izinga lokuzikhandla lingakhuphuki, imisipha yakho ngeke ikhule. Ukwandisa izinga lokucindezeleka kwemisipha kungenziwa ngezindlela eziningana. Ngezansi kunezindlela engizithandayo zokukhulisa umthwalo:

• Ukuphakamisa isisindo esiningi ngenombolo efanayo yama-reps
  
• Ukuphakamisa isisindo esifanayo ukuze uthole ama-reps amaningi
  
• Ukuphakamisa isisindo esengeziwe ngama-reps amaningi
  
• Yehlisa ukuphumula phakathi kwamasethi
  
• Ukuphindaphinda okuyingxenye
  
• Ukungathembeki
  
• Isimiso sokuphindaphinda okukodwa nengxenye
  
• Isimiso sikaPlatun
  
• Isimiso sokuhlanza
  

Ngincamela ukusebenza emaqenjini emisipha ekuqaleni kwesonto ebuthakathaka noma ebaluleke kakhulu. Ngisebenza eqenjini elilodwa lezicubu nsuku zonke, ngaphandle kwemisipha yomlenze.

Ngabona ukuthi lokhu kungivumela ukuthi ngigxilise imizamo yami; thola okuningi kukho konke ukuzivocavoca. Ukuvivinya ngakunye kuqala ngokuzivocavoca okuyinselele ukusebenzisa amandla amaningi ngangokunokwenzeka ngenkathi imisipha isagcwele amandla namandla.

Ngibe sengikhetha izivivinyo ezizimele ukuze ngisebenze esicutshini ngasinye. Kubonakala kimi ukuthi kubaluleke kakhulu ukugxila ekhanda lesicubu ngasinye ukuze kuthuthukiswe lesi sicubu kuze kube sezingeni eliphezulu.

Izithako Zokudla

Ifilosofi yami maqondana nezithasiselo ilula kakhulu. Ngisebenzisa izithasiselo ukugcwalisa izikhala ezisele ngohlelo lwami lokudla.

Ngichazile ukuthi iziphi izithasiselo engizithathayo nokuthi ngizithatha kanjani esigabeni esingenhla.

Funda kabanzi: