Ndondomeko Yanu Ya Masiku Asanu, Yowoneka Yabwino-Yamaliseche

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Kaya mukudya chakudya chamadzulo chachikondi kapena kumwa zakumwa ndi atsikana anu, Tsiku la Valentine ndi tsiku limene akazi onse amafuna kumva-ndikuwoneka-ogonana kwambiri. Ngati mwangodumphadumpha posachedwapa, chiyembekezo chonse sichitayika! Kukhala pamakhalidwe abwino sabata yatha kumatha kusiyanitsa m'mimba mwanu ndikuwongolera minofu yanu mwachangu.

Tidatembenukira kwa a Franci Cohen, mphunzitsi wamunthu, katswiri wodziwa za kadyedwe, katswiri wazolimbitsa thupi, komanso woyambitsa Fuel Fitness ku Brooklyn, kuti mupeze chakudya chokwanira komanso dongosolo lolimbitsa thupi lokuthandizani kuti muchepetse komanso kuchepetsa thupi m'masiku asanu okha. Tsiku lililonse limakhala ndi zakudya zisanu ndi ziwiri mpaka zisanu ndi zinayi (zotchedwa M1, M2, etc.), zonse zokhala ndi zakudya zomwe zimakhala ndi kagayidwe kakang'ono kamene kamayambitsa kagayidwe kachakudya kamene kamangowonjezera calorie kutentha sabata ino, koma sungani kagayidwe kake kagayidwe kamene mukudya bwino sabata yamawa. Mutha kumwa khofi sabata yonseyo, koma kudumphani shuga ndikumamatira ku mkaka wosakanizidwa ngati simuukonda wakuda. Ndipo musaiwale kumwa madzi osachepera 32 ounces tsiku lililonse. (Ndi imodzi mwa njira zathu 10 zochepetsera thupi popanda ngakhale kuyesa.)

Tsatirani mapulani azakudya ndi malingaliro olimbitsa thupi pansipa kuti muwonekere bwino momwe muliri-kapena simukuvala Tsiku la Valentine. (Mukufuna malingaliro pazomwe mungavalire pang'ono? Yesani izi Zokongola: Zovala zamkati zogonana kwambiri za nyengo ino.)

Tsiku 1

Samalani pakudya magawo ang'onoang'ono pafupipafupi kuti muchepetse kukula kwa m'mimba, zomwe zingakuthandizeni kukhala ndi chakudya chokwanira nthawi yayitali ndi chakudya chochepa, komanso kuti shuga wanu wamagazi azikhala okhazikika.

Chakudya Chakudya:

M1: 1/2 oatmeal zikondamoyo (Phatikizani 1/2 chikho oats wakale, mazira atatu azungu, 1/2 nthochi yosenda, ndi sinamoni. Dutsani poto ndi kuphika kutsanulira ndikutsanulira chisakanizo cha zikondamoyo m'masupuni. Gawani theka pakadali pano, ndi theka la M4.) Zikondamoyo zapamwamba ndi rasipiberi 8.

M2: 1 apulo wobiriwira wokhala ndi supuni 2 zomveka, yogati yamafuta otsika kwambiri

M3: Turkey ikulunga: Ikani masamba atatu obiriwira obiriwira pansi mozungulira ngati kukulunga. Pa chilichonse, falitsani aioli a basamu (wopangidwa kuchokera ku viniga wosasa, mpiru wa Dijon, mayo wobiriwira, mchere, tsabola). Pamwamba ndi 1/4 pounds fresh turkey breast slices (osati nyama yabwino), 2 kaloti wonyezimira, ndi 1/4 chikho cha dandelion masamba, ogawidwa mofanana pakati pa atatuwo. Pindirani ngati kukulunga. Chinsinsi chimatulutsa zokutira zitatu.

M4: 1/2 oatmeal pancake Chinsinsi ndi peyala

M5: 6 amondi aiwisi ndi chikho chimodzi mkaka wothira

M6: 4 ma ounces owotcha mawere a nkhuku, cubed, ndikuponyera pa saladi waku Israeli wokhala ndi nkhaka zitatu zaku Israeli zomwe zidadulidwa, tsabola wofiira 1 wothira, madzi a mandimu 1, ndi 1/4 chikho chodulidwa parsley. Nyengo ndi chitowe ndi kadontho ka mchere ngati mukufuna.

M7: 4 ma ounces amadzi otentha ndi mandimu, ndi mbale ya 1 chikho cha arugula yaiwisi yakudya usiku

Kulimbitsa thupi: Ola limodzi lokha masewera olimbitsa thupi (Tengani kalasi, kapena yesani Killer Kickboxing Workout ndi Kickboxing ya Killer Abs.)

Tsiku 2

Mvetserani thupi lanu: Kachilombo kamodzi kotchedwa CCK (cholesystokinene) amatumizidwa kuchokera mmimba kupita ku ubongo kuti akalembetse kuti mwakhuta, koma zimatenga pafupifupi mphindi 20 kuti uthengawu utumizidwe. Idyani pang'onopang'ono kuti mupatse thupi lanu nthawi yokwanira kuti muzindikire kuti ladzaza komanso kukupulumutsirani ma calorie ambiri.

Chakudya:

M1: 3 Spider Bites (Sakanizani 1 chikho cha oats akale, 2/3 kokonati flakes, 1/2 chikho batala, 1/2 chikho cha flaxseed, 1/2 chikho chakuda chokoleti nibs, 1/4 agave kapena uchi, supuni 1 mpaka 2 ya vanila yotsekedwa. Phimbani ndikuyika mufiriji kwa ola limodzi, kenako falitsani mipira. Chinsinsi chimapereka mipira 25 mpaka 30.)

M2: 1/2 chikho chotenthetsera mbewu zonse za oats ndi 1/2 chikho mkaka wosakanizidwa, ndi 3 sitiroberi

M3: 1 chikho cha cantaloupe chopangidwa ndi 3 walnuts yaiwisi ndi 3 amondi aiwisi

M4: Muffin ya Chingelezi yambewu yonse yophika, yokhala ndi omelet yopangidwa ndi mazira atatu azungu ndi 1/2 chikho masamba atsopano a sipinachi

M5: 1 munthu akhoza kuyera nsomba yoyera m'madzi osakanikirana ndi 1/2 chikho chofiirira kabichi, 1/4 chikho kaloti wonyezimira, Lowfat mayo, ndi mpiru wa Dijon

M6: 2 kangaude ndi kamtengo kakang'ono kabiriwira

M7: 4 ounces chidutswa cha salimoni yokazinga pa makapu awiri a wasabi slaw (sakanizani kabichi yoyera yoyera / cole slaw ndi lowfat mayo ndi wasabi mayo monga mukufunira)

M8: 1 tsabola wofiira wofiira ndi 1 chikho madzi otentha ndi madzi a mandimu 1/2 ndi tsabola wa cayenne

Kulimbitsa thupi: Kuzungulira kwa ola limodzi (Yesani imodzi mwamapulani 4 Owotcha Mafuta Kuti Muthetse Kutopa kwa Treadmill.)

Tsiku 3

Masiku atatu, mwina mukumva kale zosiyana-zonse kuyambira pamutu wopumula shuga ndikumverera koyera, kathanzi. Sungani chizindikiro cha momwe mumamvera mukamadya zakudya zina kapena tsiku lonse. Izi zithandizanso kupitilira mseu!

Chakudya:

M1: 1 apulo wobiriwira

M2: Supuni 2 zomveka, yogati yachi Greek yokhala ndi mafuta ochepa ndi supuni 2 za chimanga cha Fiber One, 1/4 chikho cha blueberries, ndi 1/4 chikho cha raspberries

M3: 1 clementine ndi dzira 1 yophika kwambiri

M4: Saladi yopangidwa kuchokera ku 1/2 chikho cha parsley ndi 1/2 chikho cha dandelion amadyera ndi madzi a mandimu 1

M5: Dzira limodzi lowiritsa mwamphamvu ndi chikho chimodzi cha supu ya masamba a minestrone pa supuni 2 zophikidwa ditalini pasitala. (Puree 6 wokazinga tomato ndi kusakaniza ndi ma ouniti 32 otsika-sodium masamba msuzi wanu.Sakani ma leek atatu atsopano, kaloti atatu ndi mapesi atatu a udzu winawake, zonse zodulira maziko anu. Phatikizani ndikuwonjezera chimanga chachitatu chothira chimanga, makapu 3 sipinachi yatsopano ya mwana, 1 can nyemba za canelini, zotsekedwa ndi kutsukidwa, supuni imodzi yatsopano oregano ndi supuni 2 basil yatsopano. Chinsinsi chimatulutsa magawo 4.)

M6: Sakanizani 1 chikho chodulidwa, nkhuku yophika, 1 avocado wakucha, 1/2 chikho Panko flakes, 1 clove adyo wosweka, supuni 2 ya cilantro yodulidwa, ndi mchere / tsabola kuti mulawe. Fomu 5 patties kuchokera kusakaniza ndi grill (sing'anga yokonzekera bwino, osachita bwino). Komanso grilla 2 portabella bowa zisoti. Sangweji imodzi yophika pakati pa mabatani awiri a portabella cap, pamodzi ndi letesi ya Roma.

M7: 2 CHIKWANGWANI chimodzi chimachita (sungunulani 2/3 chikwama chokoleti chokoleti chokoma, sakanizani thumba limodzi la chimanga chimodzi, onjezerani mapira a chikho cha 1/4. perekani zopatsa 26.)

Kulimbitsa thupi: Ola limodzi lakupalasa njinga m'nyumba (Mulibe kalasi yopitako? Chitani izi Spin to Slim Workout Plan!)

Tsiku 4

Nthawi yowonjezerapo pa masewera olimbitsa thupi! Zidzakhala zovuta kuti mugwirizane ndi ndondomeko yanu, koma ndiye chinsinsi chololeza kunyenga pang'ono ndi splurging kumapeto kwa sabata (monga V-Day chokoleti!). Kulimbitsa thupi lero ndi mawa ndikofunika kwambiri kuti muthandizire thupi lanu kutulutsa zochulukirapo kuposa zomwe zimasungidwa mu glycogen yosungidwa, kulola thupi kulunjika ndikuchotsa malo ogulitsa mafuta nthawi komanso ngakhale maola mutatha kuchita masewera olimbitsa thupi. Zakudya zomwe zili papulani yanu zizikhala ndi lingaliro lomweli.

Chakudya:

M1: 1 Fiber One amamwa ndi kapu ya khofi (caffeine yathunthu)

M2: Dulani nthochi mu magawo 10. Tengani masupuni atatu a chiponde ndipo mugawane mofanana pamwamba pa chidutswa chilichonse. Amaundana pa thireyi yophika yokhala ndi sera. Idyani 3 pachakudya ichi

M3: 1/2 oatmeal pancake (njira yofanana ndi Tsiku 1) ndi 1/4 chikho cha raspberries

M4: 1 tsabola wofiira, 1 nkhaka, 1 karoti, 1 dzira lophika

M5: 1/2 oatmeal pancake ndi 1/2 manyumwa

M6: 1.5 makapu msuzi (chinsinsi cha dzulo) wokhala ndi mawere oundana a maekala awiri oponyedwa mumsuzi

M7: 2 makapu osakaniza masamba ndi ma ounces 2 wokazinga bere la nkhuku, magawo atatu a sitiroberi mu saladi, ndi maamondi 6 aawisi odulidwa. Valani saladi ndi ma supuni 2 avocado kuvala (1 peyala, pang'ono pokha 1/4 chikho chowonjezera maolivi namwali, 1/4 chikho madzi, 1/4 chikho parsley, 1 clove adyo, madzi a 1/2 mandimu watsopano, supuni 1 timadzi tokoma, mchere ndi tsabola kulawa).

M8: 1 chikho madzi otentha ndi supuni 1 ya mandimu watsopano ndi katsabola ka tsabola wa cayenne

Kulimbitsa thupi: Ola limodzi la HIIT (Timakhulupirira The HIIT Workout the Indianapolis Colts Cheerleaders Swear By.)

Tsiku 5

Idyani zomanga thupi pang'ono pa chakudya chilichonse - nayitrogeni mu mapuloteni amakuthandizani kuti muchepetse kulemera kwa madzi, ndipo thupi lanu liyenera kugwira ntchito molimbika kuti ligaye zomanga thupi poyerekeza ndi ma carbs ndi mafuta (ndipo ntchito yochulukirapo imatanthawuza kuwotcha kwa calorie!).

Chakudya:

M1: 1 kagawo kakang'ono kambewu, mkate wochepa wa calorie wophika ndi supuni 1 ya peanut butter ndi 1/2 apulo wobiriwira wodulidwa

M2: 1/2 nthochi ndi maamondi 6 yaiwisi

M3: 1 timitengo tating'onoting'ono tchizi ndi tsabola wofiira 1 wofiira

M4: Munthu mmodzi akhoza kukhala nsomba yoyera m'madzi, mpiru wa Dijon, ndi timitengo 2 ta udzu winawake.

M5: 1/2 chikho cha oats akale opangidwa ndi 1/2 chikho mkaka wosakanizidwa, sinamoni monga momwe amafunira, ndi 1/2 supuni ya tiyi ya agave

M6: ma ouniki 4 okazinga tuna steak ndi 1/2 chikho chofukiza broccoli, ndi saladi wa makapu awiri osakaniza amadyera okhala ndi chikho cha 1/4 chikho chofiyira chofewa chothira bwino. Valani saladi ndi chisakanizo cha viniga wosasa, mafuta owonjezera a maolivi, ndi mpiru wa Dijon.

M7: 1 chikho cha tiyi wa tsabola

Kulimbitsa thupi: Cardio bootcamp ya ola limodzi (Timakonda izi za Barry's Bootcamp-Inspired Abs, Butt, and Core Workout.)

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