Malangizo 5 Oti Muchepetse Mapaundi Omaliza Awo 5

Zamkati

• Langizo # 1 la Momwe Mungatayire Mapaundi 5: Kwezani Zolemera
• Langizo # 2 la Momwe Mungatayire Mapaundi 5: Sungani Zolemba Pazakudya (ndi Chakumwa Chakumwa)
• Langizo # 3 la Momwe Mungatayire Mapaundi 5: Chitani Zochepa HIIT
• Langizo # 4 la Momwe Mungatayire Mapaundi 5: Musadumphe Chakudya Chanu Mukamaliza Kulimbitsa Thupi
• Langizo # 5 la Momwe Mungatayire Mapaundi 5: Gonetsani Prio
• Koma kodi Zowonadi Ndikofunika kudziwa momwe mungataye mapaundi asanu?
• Onaninso za

Aliyense amene ali ndi cholinga chochepetsera kulemera kwa nthawi yaitali amadziwa momwe zimakhalira zodabwitsa kuona khama lanu likuwonekera pa sikelo - komanso momwe zimakhalira zokhumudwitsa pamene chiwerengerocho chikukakamira mapaundi ochepa chabe kuchokera pa kulemera kwanu. Nthawi zina, kulingalira momwe ungachepetsere mapaundi 5 kumakhala kovuta kwambiri kuposa 50.

Mukayamba kutaya mapaundi 15, 20, kapena ngakhale 30-kuphatikiza, moyo umasintha monga kusinthana ndikusintha kafeini ya shuga ndi mtundu wocheperako kapena kukweza masitepe anu atsiku ndi tsiku kuchoka pa 1,500 kufika pa 10,000 yovomerezeka) kukuthandizani kukwaniritsa zolinga zanu.

Tsoka ilo, mukamayandikira kwambiri kulemera kwanu, m'pamenenso muyenera kumvetsera zosintha zazing'ono, mwatsatanetsatane, ndipo kumakhala kovuta kuti zotsatira zakuchepetsa izi zikubwera, atero a Albert Matheny, MS, RD, CSCS, co- woyambitsa wa SoHo Strength Lab ndi mlangizi wa ProMix Nutrition. Izi zikutanthauza kuti malangizo omwe mumawawona pa intaneti momwe mungachepetsere mapaundi a 5 mwachangu sangagwire ntchito IRL ndipo, kutengera machenjerero ndi zomwe "kufulumira" kumatanthauza kwa inu, zitha kukhala zopanda thanzi. "Thupi lanu limakhala ndi [zolemera] zoikika zomwe likufuna kugwira ntchito, ndipo mukayamba kutsamira, thupi lanu limayamba kuchepa," akuwonjezera. (BTW, nayi njira yodziwira thupi lanu likakwaniritsa cholinga chake.)

Osanenapo, mukangochepetsa thupi, kuchuluka kwa kagayidwe kachakudya, kapena kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limapsa popuma, kumachepa. Mwanjira ina, wopepuka "inu" adzafunika ma calories ochepa patsiku kuti agwire ntchito zofunikira (monga kupuma) kuposa momwe mumalemerezera, atero a Michael Rebold, Ph.D., CSCS, wapampando wa dipatimenti yothandizira wothandizira pulofesa wophatikiza zolimbitsa thupi ku Hiram College ku Ohio.

Mukamakwanira, zochitika zakale zomwe kale zidawotcha zopatsa mphamvu mwadzidzidzi sizipereka chimodzimodzi kwa tonde wanu. Mwachitsanzo, ngati kuyenda mtunda wa mailo sikumakhalanso kovuta monga kale, muyenera kugwira ntchito molimbika kapena kupitilira apo kuti mupeze mafuta omwewo, akutero Matheny. (Nayi njira yabwino kwambiri yolimbanira kuti muchepetse phiri lothothoka, malinga ndi sayansi.)

Zonsezi zitha kumveka zokhumudwitsa mukamazindikira kutaya mapaundi 5, koma kumbukirani: Mwagwira kale ntchito yochulukirapo kuti cholinga chanu chochepetsa thupi chikwaniritsidwe. Kuti mutseke kusiyana kumeneku, zomwe mukufunikira ndi imodzi mwa njira zing'onozing'ono, zovomerezedwa ndi akatswiri za momwe mungachepetsere mapaundi a 5 njira yathanzi. (Ndipo kumbukirani, sikelo sizo zonse. Onani kupambana kopanda malire komwe mungagwiritse ntchito poyesa kupambana m'malo mwake.)

Langizo # 1 la Momwe Mungatayire Mapaundi 5: Kwezani Zolemera

Cardio ndi wamkulu; mwina zikuthandizaninso kuti mufike patali muulendo wanu wochepetsa thupi. (Congrats!) Koma ngati mupitiliza kulambalala choyikapo cholemetsa m'malo mwa treadmill kapena elliptical, mudzaphonya phindu lapadera lochepetsera kunenepa lomwe mungapeze ponyamula chitsulo.

"Kuphunzitsa mphamvu kumalimbitsa minofu yowonda, yomwe imabweretsa kuchepa kwa thupi," akutero Matheny.

Mosiyana ndi mafuta, minofu ndi minofu yogwira ntchito. Izi zikutanthauza kuti, mapaundi-paundi, minofu imawotcha zopatsa mphamvu zochulukirapo kuposa mafuta (pafupifupi makilogalamu asanu ndi awiri mpaka 10 pa kilogalamu ya minofu patsiku, poyerekeza ndi ma calories awiri kapena atatu pa mafuta tsiku lililonse, atero a Rebold). Ikani minofu yambiri pa chimango chanu, ndipo mudzadutsa ma calories ambiri mukapuma.

Ingokumbukirani: Kuwonjezera minofu sikungakusandutseni makina owotchera kalori, komanso si njira yamomwe mungachepetsere mapaundi 5 "mwachangu," choncho musaganize kuti ma biceps anu omwe akukula angakuthandizeni kukwaniritsa cholinga chanu Sabata yamawa kapena chokwanira kuthana ndi kunenepa kuchokera pazakudya zoyipa. Komabe, pamene mukuyesera kusuntha pang'onopang'ono komanso mosadukiza sikelo pang'ono pokha, kukhala ndi minofu yowonjezera pang'ono kumatha kupanga kusiyana konse. Ndipo ngati chiwerengero pa sikelo sichitsikabe, musataye mtima. Kuchepetsa ma cell amafuta ndikuchepetsa ma cell a minofu kumatha kupangitsa kuti kulemera kwanu kusasinthe - komwe, ndichinthu chabwino! (Zokhudzana: Njira 30 Zowotcha Ma calorie 100+ Osayesa Ngakhale)

Chitani izi: Malangizo oyamba a Matheny amomwe mungachepetsere mapaundi asanu ndikuphunzitsa mphamvu katatu pamlungu kulikonse pakati pa mphindi 20 mpaka 60. Yang'anani kwambiri pamasewera olimbitsa thupi monga ma squats, ma deadlift, kukankha, kukoka mmwamba, ndi mapapo, chifukwa izi zimatengera magulu angapo a minofu kuti awotche ma calorie ambiri. Ganizirani za kukula kwa minofu (yomwe imadziwikanso kuti muscle hypertrophy) mwa kumamatira kumayendedwe apakati pa 6 mpaka 12 okhala ndi kulemera pang'ono, monga akuvomerezedwera ndi American College of Sports Medicine. (Yesani izi zolimbitsa thupi zolimbitsa thupi kwa oyamba kumene ngati mukufuna dongosolo la zochita.)

Langizo # 2 la Momwe Mungatayire Mapaundi 5: Sungani Zolemba Pazakudya (ndi Chakumwa Chakumwa)

Ngati simukudziwa momwe mungatayire mapaundi 5 omwe sangasunthike, yesani kudula chakudya chanu masiku angapo; zomwe mungapeze zitha kukudabwitsani.

Keri Gans, R.D.N., mwini wa Keri Gans Nutrition komanso Maonekedwe membala wa alangizi. (Zogwirizana: Kodi Choperewera Cha Kalori Ndi Chiyani, Ndipo Kodi Chili Chotetezeka?)

Mwachitsanzo, mungaganize kuti mukungodya maamondi ochepa pano ndi apo tsiku lonse. Koma mukangoyamba kulemba chakudya chanu, mutha kuzindikira kuti mukungotenga zochuluka nthawi iliyonse mukamadutsa. Chifukwa chake m'malo modya ounce imodzi yololera (pafupifupi ma calorie 160), mukudya zina zopitilira mazana awiri kapena atatu patsiku. (Kupusitsa pang'ono kukuwonetsani chifukwa chomwe simukuchepera thupi.)

Tsatiraninso ma cocktails anu: "Kumwa chakumwa chimodzi kapena ziwiri patsiku kapena zinayi kuphatikiza kumapeto kwa sabata - ngakhale ndi mowa wopepuka kapena vinyo - kumawonjezera mazana, ngakhale masauzande a zopatsa mphamvu pazakudya zanu," akutero Molly Morgan, RD, katswiri wazakudya muzakudya zanu. Vestal, New York. Sikuti zakumwazo zimangowonjezera, komanso zimatha kukulitsa kuchuluka kwa ma calorie anu. "Mowa umachepetsa kudziletsa kwanu, chifukwa chake kuyitanitsa kwa batala waku France kapena burger sikuwoneka ngati kopanda thanzi monga kumakhalira."

Pali mapulogalamu ambiri owunikira zakudya kunja uko (kuphatikiza mapulogalamu onse aulemu), koma Gans amalimbikitsa makasitomala kupita kusukulu zakale ndikulemba chakudya chawo ndi cholembera ndi pepala. Amapereka zifukwa zingapo zopitira ukadaulo wotsika:

1. Mapulogalamu otsata zakudya amawerengeranso ma calories. Izi zitha kukhala zothandiza kwa anthu ena, koma a Gans amasankha kuti makasitomala awo azindikire kukula kwamagawo athanzi, mosiyana ndi kuchuluka kwa ma calorie, akamaphunzira kutaya mapaundi asanu. (Onani infographic iyi kuti muwone kukula koyenera kwa magawo azakudya zotchuka.)
2. Kulemba pamanja chakudya chanu kumakupatsani mwayi woti muzindikire zinthu zina, monga momwe akumvera, malo okhala, ndi malingaliro. Mwachitsanzo, ngati mungazindikire kuti nthawi zonse mumakonda kudya chakudya chamasana mwachangu masiku omwe mumakhala ndi misonkhano yantchito yovuta kwambiri, mutha kugwiritsa ntchito izi kuti mukhale olimbikira pakunyamula njira zabwino masiku amenewo. "Kulemba zakudya kumatha kukhala ngati kusewera wapolisi," akutero Gans.

Chitani izi: Gwirani cholembera ndi kope (kapena tsitsani pulogalamu ngati mungakonde) ndikuyamba kudula chilichonse chomwe mungadye tsiku limodzi. Pitilizani mpaka kufalikira kapena mukazindikira kuti mukuzindikira momwe mumadyera, atero a Gans. Mutha kupeza kuti muyenera kungolemba zakudya zanu masiku angapo kuti muwone zovuta. Kapena zingatenge masabata angapo kuti muwone zotsatira zake. Mulimonsemo, ndi njira yovomerezera odyetsa momwe mungachepetsere mapaundi 5 oyenera kuyesedwa. (Zogwirizana: # 1 Zinthu Zoyenera Kukumbukira Musanakhazikitse Zolinga Zakuonda).

Langizo # 3 la Momwe Mungatayire Mapaundi 5: Chitani Zochepa HIIT

Zitha kumveka ngati zotsutsana, koma ngati mukuvutikira kudziwa momwe mungasinthire mapaundi 5 (ndikuwasiya), yankho lingakhale kuchita zochepa, osati zochulukirapo - makamaka pankhani ya maphunziro apamwamba kwambiri (HIIT).

Inde, HIIT imapereka phindu lochepetsa: Imodzi International Journal of Kunenepa Kwambiri Kafukufuku amasonyeza kuti amayi omwe adachita masewera a HIIT a mphindi 20 adataya mapaundi 7.3 kumapeto kwa masabata a 15, pamene amayi omwe adachita masewera olimbitsa thupi kwa mphindi 40 adapeza mapaundi 2.7 panthawi yomweyo.

Koma malinga ndi Matheny, si zachilendo kuti ochita masewera olimbitsa thupi athamangitse cholinga chochepetsa thupi kuti asangalale kwambiri ndi HIIT. Ndipo ikachitidwa mopitirira muyeso, HIIT ikhoza kuyambitsa zotsatira zina zosasangalatsa, kuphatikizapo kuwawa kwambiri ndi kutopa, kugona tulo, komanso kusowa chidwi - palibe chomwe chimakuthandizani kutaya mapaundi asanu omalizawo. Kuphatikiza apo, HIIT imakweza milingo ya cortisol mthupi lanu (yemwenso amadziwika kuti "mahomoni opanikizika"), akutero Matheny. Popita nthawi, kuchuluka kwa cortisol kumatha kukweza shuga m'magazi anu ndikulimbikitsa thupi lanu kuti ligwiritsenso malo ogulitsa mafuta omwe mukuyesera kuti muwachotse. (Zokhudzana: Njira 10 Zodabwitsa Zomwe Thupi Lanu Limachitira Kupsinjika Maganizo)

Chitani izi: Mukawona kuti mumakhala owawa nthawi zonse, otopa, ovuta kugona, komanso / kapena kuwopa kulimbitsa thupi kwanu, sinthanitsani gawo limodzi mwamagawo anu a HIIT poyenda kapena kuthamanga (osachepera mphindi 45). Pa sikelo ya 1 mpaka 10, pomwe 1 imagwirizana ndi kuyesayesa kulikonse ndipo 10 imangotanthauza kuthamanga kwakanthawi konse, kulimbikira kuyeserera kwa 6. "Muyenera kukhala ndi mwayi wolankhula ndi wina osapumira," akutero Matheny. (PS Kodi Muyenera Kusinthanitsa Maphunziro a HIIT a LISS Workout?)

Langizo # 4 la Momwe Mungatayire Mapaundi 5: Musadumphe Chakudya Chanu Mukamaliza Kulimbitsa Thupi

Ngati simukhala ndi mafuta, mutha kuwononga zomwe mwachita kuti muchepetse pakapita nthawi, ndikuthandizani pang'ono pang'ono.

Inde, mwina simungamve njala mukangotsala pang'ono kuchita masewera olimbitsa thupi. Zochita zolimbitsa thupi kwambiri (zomwe zimachitika kapena pamwamba pa 75 peresenti ya kuchuluka kwa mtima wanu) kapena masewera olimbitsa thupi (omwe amachitidwa kwa mphindi 90 kapena kuposerapo) akhoza kuthetsa chilakolako cha chakudya mpaka mphindi 90 mutatha kulimbitsa thupi, malinga ndi kafukufuku woyendetsa ndege. Journal of Endocrinology.

Izi zati, kudya mukamaliza masewera olimbitsa thupi ndikofunikira, ndipo mwina ndi chifukwa chake simungadziwe momwe mungachepetsere mapaundi asanu.

“Mukamadya, thupi lanu limadzikonza lokha,” anatero Matheny. Mwachindunji, kudya chakudya chopatsa thanzi chokhala ndi mapuloteni omwe amaphatikizapo kuchuluka kwa ma carbs kumakupatsani michere yofunika kuti mukonzenso minofu yanu ndikubwezeretsanso masitolo a glycogen, mawonekedwe osungiramo chakudya chamafuta. Ngati mutangokhala ndi zakumwa zozizilitsa kukhosi, thupi lanu silikonza kapena kuwonjezera minofu yowonda, ndipo kulimbitsa thupi kwanu kotsatira sikungakhale kothandiza, akutero Matheny. (Yesani imodzi mwa ophunzitsa 14 athanzi pambuyo pa thukuta amalumbirira.)

Chitani izi: Pazakudya zanu zolimbitsa thupi, womberani ma gramu 20 mpaka 25 a mapuloteni ndi zopatsa mphamvu zosakwana 250. Ndipo ngati kulimbitsa thupi kwanu kumatenga mphindi zosachepera 30, muchepetse carbs osachepera magalamu 10. Kuti mugwiritse ntchito zolimbitsa thupi kwa ola limodzi kapena kupitilira apo, sungani ma carbs pansi pa magalamu 25. Zosankha zingapo zazikulu zimaphatikizapo kapu imodzi ya yogati yachi Greek kapena kagawo kakang'ono ka toast ndi mazira. Apanso, iyi si nsonga ya momwe mungachepetsere mapaundi a 5 mwachangu, koma momwe mungachitire pakapita nthawi mwanjira yathanzi, kotero musayembekezere kugunda cholinga chanu cholemetsa usiku wonse. malingaliro osavuta.)

Langizo # 5 la Momwe Mungatayire Mapaundi 5: Gonetsani Prio

Kudumphadumpha pafupipafupi kumachita zambiri kuposa kukusandutsani kukhala gulu la A; imasokoneza kwambiri ma hormone anu ndikupangitsa ma ghrelin ("hormone yanjala") kukwera, komanso kuchuluka kwa leptin ("satiety hormone" yanu) kuti imire, zomwe zingapangitse kutaya mapaundi asanu omalizawo kukhala osatheka.

Jonathan Valdez, mwiniwake wa Genki Nutrition anati: “Anthu amene sagona mokwanira amakhala ndi chilakolako chofuna mafuta ndi maswiti, amachepetsa kagayidwe kake kagayidwe kachakudya ndiponso amadya zakudya zopatsa mphamvu zambiri chifukwa amakhala maso. , woyang'anira chakudya cha Guild Magazine, komanso wofalitsa nkhani ku New York State Academy of Nutrition and Dietetics.

Mwachitsanzo, anthu omwe amagona maola anayi okha usiku usiku umodzi usiku asanu amadya zopatsa mphamvu 300 patsiku kuposa omwe amatenga nawo gawo usiku womwewo, malinga ndi kafukufuku wochepa mu American Journal of Clinical Nutrition. Choipa kwambiri, chochuluka cha ma calories owonjezerawo chinachokera ku magwero a mafuta odzaza, mtundu umene umakweza LDL ("zoipa") cholesterol ndipo ukhoza kuonjezera chiopsezo cha matenda a mtima, malinga ndi U.S. National Library of Medicine. (Dziwani momwe mungadyere zzzs zabwino.)

Chitani izi: Limbikitsani kugona maola asanu ndi awiri mpaka asanu ndi anayi usiku uliwonse, malinga ndi National Sleep Foundation. Kuti musavutike kuyenda mosavuta, pangani chizolowezi chogona pogona chomwe sichiphatikiza maimelo ndi zamagetsi. Kutsatira chizoloŵezi chausiku kudzakuthandizani kutumiza uthenga ku ubongo wanu kuti ndi nthawi yoti thupi lanu lichepetse mphamvu.

Koma kodi Zowonadi Ndikofunika kudziwa momwe mungataye mapaundi asanu?

Ngati mwayesapo chilichonse pamndandanda wamalangizo amomwe mungachepetsere mapaundi 5 ndipo simungathe kugwetsa ma LB omalizirawa, ganizirani ngati mukuthamangitsa nambala yosatheka. Kumapeto kwa tsikuli, manambala ofunikira kwambiri omwe muyenera kuwamvera ndi magazi, cholesterol, ndi shuga. Malingana ngati iwo ali ndi thanzi labwino, palibe chifukwa chodandaulira pa mapaundi ena a 5, makamaka ngati mukudya bwino, akutero Gans.Osanenapo, ngati mwawonjezera kulimbitsa mphamvu pazomwe mumachita zolimbitsa thupi, zonse zomwe zangowonjezedwa kumenezi zimatha kupangitsa kuti kulemera kwanu kusasinthe - kapena ngakhale kukwera mmwamba. (Zogwirizana: Chifukwa Chotaya Kunenepa Sikungakupangitseni Kukhala Osangalala)

Ndipo ngati yankho lanu la momwe mungachepetsere mapaundi 5 limatanthauza kudula magulu azakudya zonse ndikutsata mosamala kalori iliyonse, itha kukhala nthawi yoti mulembe mzere. "Kupatula apo, moyo ndi waufupi kwambiri kuti musakondweretse mwachangu ku France," akuwonjezera Gans.

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