Njira 9 Zabwino Zochepetsera Mafuta Amanja

Zamkati

• 1. Ganizirani za Kuchepetsa Kunenepa Kwambiri
• 2. Yambani Kukweza Zolemera
• 3. Wonjezerani Kutenga Kwanu Kwambiri
• 4. Onjezani Mapuloteni ku Zakudya Zanu
• 5. Chitani Zambiri Cardio
• 6. Chepetsani pa Carbs Oyengedwa
• 7. Khazikitsani Nthawi Yogona
• 8. Khalani Hydrated
• 9. Chitani Zochita Zolimbitsa Thupi
• Mfundo Yofunika Kwambiri
• 3 HIIT Isunthira Kulimbitsa Zida

Kutsanulira mafuta ouma thupi athupi kumatha kukhala kovuta, makamaka ikakhala pamalo ena ake a thupi lanu.

Manja nthawi zambiri amatengedwa ngati malo ovuta, kusiya anthu ambiri kufunafuna njira zochepetsera mafuta owonjezera amikono.

Mwamwayi, pali njira zingapo zomwe mungagwiritse ntchito kuti muchepetse manja anu.

Nazi njira 9 zochepetsera mafuta ammanja ndikulimbikitsa kuchepa konse.

1. Ganizirani za Kuchepetsa Kunenepa Kwambiri

Kuchepetsa malo ndi njira yomwe imayang'ana kwambiri kuwotcha mafuta m'chigawo china cha thupi lanu, monga mikono.

Ngakhale kuchepa kwa malo ndikotchuka m'makampani olimbitsa thupi, maphunziro ambiri apeza kuti sizothandiza.

Kafukufuku wina mwa anthu 104 adawonetsa kuti kumaliza maphunziro a kukana kwamasabata khumi ndi awiri pogwiritsa ntchito dzanja lopanda mphamvu kumawonjezera kutayika kwamafuta koma sikunakhudze kwenikweni gawo lomwe likugwiritsidwa ntchito ().

Kafukufuku wina wochepa wa sabata la 12 adapeza kuti kukana kuyeserera komwe kumayang'ana pa mwendo umodzi kunali kothandiza pochepetsa mafuta amthupi lonse koma sikunachepetse mafuta amthupi mwendo wophunzitsidwa ().

Chifukwa chake, ndibwino kuti muziyang'ana pakuchepetsa thupi ndikugwiritsa ntchito zolimbitsa thupi kuti muchepetse minofu m'malo motaya mafuta.

Chidule Kafukufuku wambiri akuwonetsa kuti kuchepetsa mabala sikuthandiza. M'malo mwake, yesani kugwiritsa ntchito masewera olimbitsa thupi kuti muchepetse minofu ndikuwunika kuchepa konse.

2. Yambani Kukweza Zolemera

Kukaniza maphunziro ndi mtundu wa masewera olimbitsa thupi womwe umaphatikizapo kuchita motsutsana ndi mphamvu yomanga minofu ndikuwonjezera mphamvu.

Kunyamula zolemera ndichitsanzo chofala. Ngakhale sizingayambitse mafuta m'manja mwanu makamaka, zitha kuthandizira kukulitsa kuchepa kwamafuta ndikuwonetsa manja anu kuwathandiza kuti aziwoneka ochepa.

Mwachitsanzo, kafukufuku wina wamasabata 12 mwa amayi 28 omwe ali ndi matenda a shuga amtundu wa 2 adawonetsa kuti kuchita masewera olimbitsa thupi otsika kwambiri kumalimbikitsa kuchepa kwamafuta konse pomwe kumawonjezera minofu ndi mphamvu ().

Kafukufuku wina mwa anthu a 109 adazindikira kuti kukana kuyeserera kokha kapena kuphatikiza zolimbitsa thupi ndizothandiza pakuchulukitsa thupi lopyola kuposa kulimbitsa thupi lokha ().

Kukhazikitsa thupi lowonda kumatha kuthandizira kukulitsa kagayidwe ndikuwonjezera kuchuluka kwa zopatsa mphamvu zopumira tsiku lonse ().

Ma bicep curls, ma tricep extensions apamwamba, makina osindikizira, ndi mizere yolunjika ndi zitsanzo zochepa zolimbitsa thupi zomwe zingakuthandizeni kuyika manja anu ndikulimbikitsa minofu.

Chidule Kukweza zolemera kungathandize kuchepetsa mafuta m'thupi, kukulitsa minofu yolimbitsa thupi, ndi kuyika manja anu kuwathandiza kuti aziwoneka ochepa.

3. Wonjezerani Kutenga Kwanu Kwambiri

Kuwonjezera mavitamini ena ochepa pazakudya zanu kumatha kuchepa thupi ndikuthandizani kuti muchepetse mafuta owonjezera thupi.

CHIKWANGWANI chimayenda pang'onopang'ono kudzera m'thupi lanu, zomwe zimawonjezera nthawi yomwe zimatengera kutulutsa m'mimba mwanu ndikuthandizani kuti mukhale omasuka kwanthawi yayitali (,).

Malinga ndi kafukufuku wina mwa azimayi 252, gramu iliyonse yazakudya zomwe zimagwiritsidwa ntchito zimalumikizidwa ndi 0.25% yochepera mafuta amthupi ndi 0,5 mapaundi (0.25 kg) yochepera thupi kuposa miyezi 20 ().

Mukuwunikanso kwina, kuchuluka kwa fiber tsiku ndi tsiku ndi magalamu 14 kwa miyezi 4 kunalumikizidwa ndi kuchepa kwa 10% pakudya kalori yonse ndi mapaundi a 4.2 (1.9 kg) a kuchepa - osasinthanso ().

Zipatso, ndiwo zamasamba, mbewu zonse, mtedza, mbewu, ndi nyemba ndi zitsanzo za zakudya zopatsa thanzi, zopatsa thanzi zomwe mungasangalale nazo ngati gawo la chakudya chopatsa thanzi.

Chidule Kudya zowonjezera zambiri kumathandizira kukhutitsidwa ndi njala ndikuwonjezera kuchepa kwa thupi.

4. Onjezani Mapuloteni ku Zakudya Zanu

Kuchulukitsa kudya kwanu kwa mapuloteni ndi njira ina yosavuta yothetsera zikhumbo ndikuwongolera chidwi chanu. Izi, zimathandizanso kuwongolera zolemera ndikuthandizani kuti muchepetse mafuta owonjezera thupi.

Kafukufuku mwa atsikana 20 adawona kuti kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri kumachepetsa njala, kukhuta kwambiri, komanso kuchepa kwa ma ghrelin, mahomoni omwe amadzetsa njala ().

Kafukufuku wina wocheperako adawonetsa kuti kudya mapuloteni abwino kwambiri pakudya kumalumikizidwa ndi mafuta ochepa am'mimba. Izi zikusonyeza kuti chakudya chokhala ndi mapuloteni ambiri chingathandize kukonza kapangidwe ka thupi ndikuwonjezera kutayika kwa mafuta ().

Nyama, nkhuku, nsomba, nyemba, mazira, ndi zinthu za mkaka zonse ndizopangira mapuloteni omwe angakuthandizeni kutaya mafuta mwachangu.

Chidule Mapuloteni amatha kuchepetsa njala ndikuwonjezera kukhuta. Zakudya zamapuloteni apamwamba zitha kuthandizira kulemera ndi kuchepa kwamafuta.

5. Chitani Zambiri Cardio

Cardio ndi mtundu wa masewera olimbitsa thupi omwe amayang'ana kukweza kugunda kwa mtima wanu kuti muwotche mafuta.

Poyesera kutaya mafuta am'manja, kuphatikiza cardio m'zochita zanu za tsiku ndi tsiku ndikofunikira.

Kafukufuku akuwonetsa kuti cardio ikhoza kukhala njira yothandiza yochepetsera thupi ndipo imatha kukulitsa thupi lowonda (,,).

Mwachitsanzo, kafukufuku wina mwa anthu 141 adawonetsa kuti kuphatikiza mphindi 40 zama cardio katatu pamlungu ndi pulogalamu yoyang'anira zolemera kunapangitsa kutsika kwa 9% kwa thupi m'miyezi 6 yokha ().

Amalimbikitsidwa kuchita pafupifupi mphindi 20-40 za cardio patsiku, kapena pakati pa mphindi 150 mpaka 300 sabata iliyonse ().

Kuthamanga, kupalasa njinga, kupalasa, kusambira, kulumpha chingwe, ndi kuvina ndi zinthu zonse zomwe zingakuthandizeni kukwaniritsa zolinga zanu za tsiku ndi tsiku.

Chidule Cardio itha kuthandizira kukulitsa kuchepa kwamafuta ndikuwotcha mafuta kukuthandizani kutaya mafuta m'manja pakapita nthawi.

6. Chepetsani pa Carbs Oyengedwa

Ma carbu oyeretsedwa ndi chakudya chomwe chakonzedwa, zomwe zimapangitsa kuti pakhale chinthu chomaliza chomwe chili ndi mavitamini ndi michere yambiri.

Nthawi zambiri, ma carbs oyeretsedwa amakhala ndi ma calories ambiri koma amakhala ndi fiber zochepa, zomwe zimatha kuyambitsa kuchuluka kwama shuga m'magazi mwachangu ndipo kumabweretsa njala ().

Ngakhale kudya tirigu kwathunthu kumakhudzana ndi kuchepa kwa kunenepa ndi mafuta amthupi, kudya mbewu zoyengedwa kwambiri kumalumikizidwa ndi kuchuluka kwamafuta amthupi (,,).

Zitsanzo za ma carb oyeretsedwa omwe nthawi zambiri amakhala opanda michere monga pasitala, buledi woyera, chimanga cham'mawa, ndi zina zomwe zidapangidwa kale.

M'malo mwake, sankhani zakudya zambewu zonse monga quinoa, buckwheat, balere, oats, manyuchi, ndi malembo ndipo musangalale nazo pang'ono.

Chidule Ma carbs oyeretsedwa alibe michere yambiri ndipo amatha kulumikizidwa ndi kunenepa komanso kuchuluka kwamafuta mthupi. Yang'anani pa chakudya chambewu m'malo mwake ndipo musangalale nawo pang'ono.

7. Khazikitsani Nthawi Yogona

Kupatula pakupanga zosintha pazakudya zanu ndi masewera olimbitsa thupi, kugona mokwanira usiku uliwonse ndichinthu china chofunikira kuganizira kutaya mafuta m'manja.

Kafukufuku wambiri apeza kuti kugona kumathandiza pakukwaniritsa njala komanso kumathandizanso kuti muchepetse kunenepa.

Mwachitsanzo, kafukufuku m'modzi mwa amuna asanu ndi anayi adapeza kuti usiku umodzi wokha wogona tulo udadzetsa njala komanso kuchuluka kwa ma ghrelin, mahomoni omwe amalimbikitsa kudya ().

Kafukufuku wina wocheperako adawonetsa kuti ophunzira omwe amagona maola 5.5 usiku uliwonse amataya 55% yochepera. Kuphatikiza apo, adataya 60% yochulukirapo kuposa omwe amagona maola 8.5 usiku ().

Yesetsani kukhazikitsa nthawi yogona mwa kugona nthawi imodzimodzi sabata lonse, kupewa zosokoneza musanagone, ndikuchepetsa kuchepa kwanu ndi zinthu monga chikonga ndi caffeine.

Chidule Kusagona mokwanira kumatha kukulitsa njala ndikuchepetsa kuchepa thupi, komwe kumalepheretsa kuchepa kwamafuta mmanja.

8. Khalani Hydrated

Kumwa madzi ochuluka tsiku lililonse ndikofunikira kwambiri pakatayika mafuta m'manja.

Kafukufuku wina akuwonetsa kuti kumwa madzi ndi zakudya kumatha kulimbikitsa kukhuta ndikuchepetsa kuchuluka kwa chakudya ndi kuchuluka kwama calories omwe adya (,).

Madzi amathanso kuthandizira kukulitsa kagayidwe kake, kafukufuku wina akuwonetsa kuti kumwa ma ouniti 16.9 (500 ml) amadzi kumakulitsa kuchuluka kwa kagayidwe kake ndi 30% kwa mphindi 30-40 ().

Komabe, onetsetsani kuti mwasankha madzi, tiyi, kapena zakumwa zina zopanda shuga m'malo mwa zakumwa zotsekemera monga shuga kapena madzi.

Kumwa pafupipafupi zakumwa zazikuluzikulu zamafuta izi kumatha kupangitsa kuti ma calories owonjezera aziphatikizika ndipo kumatha kuwonjezera kunenepa pakapita nthawi ().

Chidule Madzi akumwa amatha kuthandizira kuchepa thupi powonjezera kukhuta, kuchepetsa kudya, komanso kupititsa patsogolo kagayidwe kake.

9. Chitani Zochita Zolimbitsa Thupi

Ngati mulibe mwayi wochita masewera olimbitsa thupi kapena mukusowa nthawi, kuchita zolimbitsa thupi ndi njira yabwino kwambiri yolimbikitsira kamvekedwe ka minofu mmanja mwanu ndikuwapangitsa kuti aziwoneka ochepa.

Zochita zolimbitsa thupi zimaphatikizapo kugwiritsa ntchito thupi lanu ngati njira yokana kulimbitsa minofu ndi nyonga.

Sizowonjezera zokha komanso zowerengera bajeti koma zitha kupanganso zotsatira zokongola.

Mwachitsanzo, kafukufuku wina mwa amuna 23 adapeza kuti calisthenics - mtundu wa masewera olimbitsa thupi omwe samakonda kugwiritsa ntchito zida zolimbitsa thupi - zinali zothandiza pakulimbikitsa mphamvu kumtunda ().

Nthawi ina mukamachita masewera olimbitsa thupi, yesetsani kuchita masewera olimbitsa thupi monga ma tricep dips, matabwa, ndi ma push-up kuti mumange nyonga yamphamvu ndikumveketsa manja anu.

Chidule Zochita zolimbitsa thupi zitha kuthandiza kukulitsa minofu yolimba komanso nyonga kuti mikono yanu ikhale yolimba.

Mfundo Yofunika Kwambiri

Ngakhale kafukufuku akuwonetsa kuti kuchepetsa mabala kungakhale kosathandiza, pali njira zambiri zomwe mungagwiritse ntchito kutaya mafuta m'manja.

Kuphatikiza pakumenya masewera olimbitsa thupi, kusintha zakudya zanu ndikukhala ndi moyo wathanzi kungathandizenso kuwongolera kapangidwe ka thupi.

Kukhazikitsa zochepa mwa zosinthazi pamoyo wanu watsiku ndi tsiku kumatha kuthandizira kuchepa thupi ndikuthandizani kuti muchepetse mafuta anu osafunikira.

3 HIIT Isunthira Kulimbitsa Zida