Ukugcina ubunzima bezihlunu ezibhityileyo ngelixa ukuncipha akusoloko kulula. Nangona kunjalo, kubaluleke kakhulu kwimpilo yonke kunye nokuba sempilweni, kunye nokunceda imizamo yakho yokuncipha.
Izihlunu ezibhityileyo zixhasa amandla akho, amanqanaba amandla, ukuhamba, intliziyo kunye nempilo ye-metabolic. Idityaniswe kubude bobomi obude kwaye inempembelelo enkulu kwisantya otshisa ngaso iikhalori.
Ingxaki kukuba amaxesha amaninzi, xa abantu bephumelela kwiinjongo zabo zokunciphisa umzimba, baphelelwa sisihlunu. UMichal Mor, umseki, intloko yesayensi kunye nentloko yemveliso eLumen, inkampani esekwe eTel Aviv ejolise ekuziseni iimveliso zempilo ye-metabolic kuluntu ngokubanzi, uthi "xa sinciphisa umzimba, sidla ngokuphulukana nezicubu zomzimba, oku kuthetha ukuba ngelishwa utshisa iikhalori ezimbalwa.”
Oku kunokucothisa isantya sakho se-basal metabolic kwaye kwenze kube nzima ngakumbi ukunciphisa umzimba.
1. Gcina intsilelo yakho yekhalori encinci.
Ngokusilela kwekhalori eqhuba ukwehla kobunzima kunye nentsalela ekhuthaza ukunyuswa kwezihlunu, indawo eyonwabileyo ilungele "ukuhlaziya," okanye ukunciphisa amanqatha omzimba ngelixa isonyusa ubunzima bezihlunu.
Ngokomzekelo, kuphononongo olunye luka-2016 lokutyeba, xa abantu besika kakhulu iikhalori kwiiveki ezili-12, baphulukana ne-8.8% yezihlunu zabo ezipheleleyo. Xa abantu besika ngokucokisekileyo, balahlekelwa kuphela yi-1.3% yezihlunu zabo.
Okukhona kuncinci ukushokoxeka kwekhalori yakho, isihlunu esincinci siya kuphuka njengoko uphulukana nobunzima - kwaye kokukhona amathuba akho okuba ukwazi ukwakha izihlunu ngokukhutheleyo, uchaza uJim White, ingcali yezokutya ebhalisiweyo, isazi sezomzimba kunye nomnini kaJim White Fitness & Nutrition Studios eVirginia. . Uphando lwangaphambili lubonisa ukuba abantu abenza umthambo banokwakha izihlunu ezinkulu ukuba bagcina i-caloric encinci kakhulu.
I-White ithi injongo yakho kufuneka ibe kukuphulukana ne-1 ukuya kwi-2 pounds ngeveki. Ngelixa wonke umntu uya kufuna ukusika iikhalori kunye / okanye ukonyusa amanqanaba omsebenzi wabo ngokwahlukileyo kancinci ukuze anciphise umzimba ngeli nqanaba, ukunciphisa i-caloric intake nge-500 calories ngosuku yindawo elungileyo yokuqala - ngaphezulu kweentsuku ezisixhenxe, ezo calorie ezingama-500 zongeza. ukuya kuthi ga kwi-3,500 okanye i-1 iponti. Ukwenza ukuzuza okukhulu kwezihlunu, nqumla iikhalori ezincinci.
2. Yiba nomonde.
Ukuba nomonde kunokuba lelona cebiso linzima kuzo zonke, kodwa kubalulekile ukukhumbula. Kungenxa yokuba, ngelixa unokuzibona usenza inzuzo enkulu ukuqala, baya kuthi chu ngokuhamba kwexesha.
Umphandi uBrad Schoenfeld uthi: “Kuba nzima ngakumbi ukonyusa izihlunu ngelixa uphulukana namanqatha njengoko usiya uqeqeshwa ngakumbi kwaye ubhitya,” utsho umphandi uBrad Schoenfeld, ingcaphephe eqinisekisiweyo yamandla kunye nemeko kunye nonjingalwazi onxulumene nomthambo kwiKholeji yaseLehman eBronx, eNew York.
Yindlela umzimba womntu osebenza ngayo: Okukhona ulahlekelwe ngamafutha amaninzi, kokukhona kulula ukuphulukana neekhilogram ezi-5 zamafutha. (Oku kuyinyani ngakumbi xa ugcina i-caloric encinci kakhulu.)
Okukhona isihlunu kufuneka usizuze, kokukhona kulula ukufumana iikhilogram ezi-5 zesihlunu. Njengoko usondela kwinjongo yakho, lindela ukubona utshintsho olufihlakeleyo kumanqanaba akho amanqatha kunye nezihlunu. Khumbula ukuba ungadimazeki.
3. Yidla i-25-plus grams yeprotheni kane ngosuku.
“Sonke siyivile ibinzana elithi, 'ii-abs zenziwa ekhitshini.' Yinyani, utshilo uThomas Roe, iBhunga laseMelika lokuzilolonga oqinisekisiweyo ngumqeqeshi wobuqu, imbaleki yokunyamezela, umseki we-TRoe Fitness kunye nomnini weLocal Moves Studio eSan Antonio, eTexas.
Ukulandela isicwangciso esingqongqo sesondlo esiphezulu kwiprotheyini ebhityileyo (isifuba senkukhu kunye ne-turkey, intlanzi, i-tofu kunye ne-tempeh yimizekelo emihle) ngelixa ukwenza uhlobo olufanelekileyo lwemithambo kunganceda ukugcina izihlunu.
Kungenxa yokuba izihlunu zakho zisebenzisa iprotheyini oyityayo ukuba ibe nkulu okanye yomelele. Xa usika iikhalori, izihlunu zomzimba wakho zisenokungabi namvakalelo kangako kwiprotheyini oyityayo, utshilo uSpano.
Yiyo loo nto, kolunye uphononongo olupapashwe kwi-American Journal of Clinical Nutrition, xa amadoda enza umthambo alandela ukutya okune-calorie ephantsi okwakuphezulu kwiprotheyini kwiiveki ezine, alahlekelwa yi-10.56 yeepounds zamafutha ngelixa efumana i-2.64 pounds ye-lean muscle. Okwangoku, abo balandela ukutya kunye nenani elifanayo leekhalori, kodwa iprotheni encinci, balahlekelwa kuphela i-7.7 pounds yamanqatha kwaye bafumana ngaphantsi kwekota yeponti yemisipha.
Ukongeza, le proteni ithatha kufuneka ibekwe ngokulinganayo imini yonke, utshilo uSpano. Oku kugcina izihlunu zakho zondlekile ngokulandelelana kweebhloko zokwakha.
Enyanisweni, uphononongo lwe-2018 kwi-Journal ye-International Society of Sports Nutrition yagqiba ukuba ukukhula kwemisipha ngokufanelekileyo, abantu kufuneka badle phakathi kwe-0.2 kunye ne-0.25 grams yeprotheni ngeponti yobunzima bomzimba wabo amaxesha amane ngosuku.
Kumntu omdala we-180-pound, okulingana nezidlo ezine ze-33 ukuya kwi-45 grams yeprotheni. Olunye uphando lucebisa i-25 ukuya kwi-35 grams yeprotheyini kwisidlo ngasinye kuninzi lwabantu abadala- kwaye kancinane ngakumbi kwimifuno kunye nezilwanyana.
4. Cinga ngokuzama ukuzila ukutya okwethutyana.
UMor ucebisa ukuzila ukutya okwethutyana njengesicwangciso esiye saboniswa ukunceda abantu bagcine kwaye bafumane ubunzima bezihlunu ngelixa behla ubunzima. Ukuzila ukutya okwethutyana kunokunceda ukuxhasa izinga le-metabolic kunye nokuguquguquka kwe-metabolic, utshilo. Ukuguquguquka kweMetabolic kuthetha ukuba umzimba wakho uyakwazi ukutshintsha ngokufanelekileyo phakathi kokutshisa zombini iikhabhu kunye namafutha njengamafutha.
"Oku kuhambelana nokwakhiwa kwemisipha kunye nokulahlekelwa kwesisindo kuba ukuba uyakwazi ukutshisa i-carbs ngokufanelekileyo ngexesha lokuzilolonga, unokunciphisa umzimba ngokufanelekileyo kuba uya kutshisa kwiivenkile zamafutha," utsho.
Ukudibanisa ukuqeqeshwa kwesisindo kunye nokuzila ngokukhawuleza kunokuncedisa ukuba kusebenze loo nkqubo, uthi. "Ukudibanisa ukuqeqeshwa kwamandla kunye nokuzila ngokukhawuleza kuyindlela enhle yokutshisa kwiivenkile ze-carb ezisele ngobusuku kunye nokwandisa amathuba okuvusa amanqatha avuthayo ekuseni," utsho.
5. Yenza umthambo wamandla adityanisiweyo ubuncinane kathathu ngeveki.
"Kufuneka udibanise ubuncinane iintsuku ezimbini zokuqeqeshwa kwesisindo ngeveki ukuze ugcine ubunzima bemisipha ekhoyo kunye namaxesha amathathu okanye ngaphezulu ngeveki ukwakha imisipha," kusho uMhlophe. Kwaye kolunye uphononongo lweSikole seHarvard seMpilo yoluntu yabantu abadala abangama-10,500, abaphandi bafumanisa ukuba uqeqesho lwamandla alwakhi nje izihlunu – lukwanceda ekunciphiseni amanqanaba amafutha esiswini.
Olona qheliselo lusebenzayo, kokubini ukulahleka kwamafutha kunye nokuzuza kwezihlunu, zizinto ezidityanisiweyo- okuthetha ukuba basebenza amaqela emisipha emininzi ngaxeshanye. Imizekelo ibandakanya i-squats, i-chest presses kunye nemiqolo.
Gxininisa ekwenzeni ezi zinto zihamba phambili kwiinkqubo zakho zokuzilolonga ngeveki, emva koko ungaqala ukucinga malunga nokongeza i-cardio workouts efanelekileyo kwindlela yakho yesiqhelo.
6. Sebenzisa i-cardio yokubuyisela.
I-Cardio ayiyona ndlela isebenzayo yokwakha (okanye ukugcina) isihlunu xa ukwi-caloric deficit. Nangona kunjalo, sisixhobo esihle sokukunceda ukuba uhlaziyeke ekusebenzeni kwakho koqeqesho lwamandla ukuze, ekugqibeleni, ugcine kwaye wakhe esona sihlunu sinokwenzeka.
I-cardio ephantsi efana nokuhamba, ukubaleka kunye nokukhwela ibhayisekile okanye ukuqubha kwandisa ukuhamba kwegazi emzimbeni ukuze ufumane ioksijini kunye nezinye izondlo kwiiseli zakho zezihlunu, ucacisa uDean Somerset, i-kinesiologist ese-Alberta.
U-Roe uncoma ukongeza i-35 kwimizuzu ye-45 ye-cardio ngamaxesha ambalwa ngeveki. Namathela kuxinzelelo olusezantsi lokuzilolonga, ngomzamo wakho uziva ungekho nzima kunesi-7 kwisikali ukusuka kwisi-1 ukuya kwi-10.
Kwakhona ukhuthaza "ukusela ubuncinane i-gallon yamanzi ngosuku" ukuxhasa imizamo yakho yokulahlekelwa kwamafutha kunye nokuzuza kwemisipha. Nangona kunjalo, iZiko leSizwe leSayensi, ubuNjineli kunye noNyango luthi ukuthathwa kolwelo olwaneleyo lwemihla ngemihla malunga neekomityi ze-15.5 mihla le kumadoda kwaye malunga neekomityi ze-11.5 mihla le kubasetyhini.
7. Lungisa ubume benkqubo yakho yokuzilolonga.
UGqr James Suchy, ugqirha wamayeza ezemidlalo kunye neHoag Orthopedic Institute eSouthern California, uthi "indlela inkqubo yokwenza umthambo inokuba nefuthe kwisiphumo soqeqesho lwakho," oku kuthetha ukuba xa uhlengahlengisa inani leesethi, ukuphindaphinda okanye isixa sokuphumla phakathi kwabo, oko kunokuchaphazela uhlobo lweenzuzo zomzimba oza kuzibona.
Ngokomzekelo, ukwandisa ubungakanani be-muscle kunye nenkcazo, u-Suchy uthi kufuneka "uphakamise ubunzima obuninzi onokubuphakamisa kwi-6 ukuya kwi-12 ukuphindaphinda okudityaniswe nexesha lokuphumla le-1 ukuya kwi-2 imizuzu phakathi kweesethi. Eli lithuba elihle lokungena kwabo baqala ukunyusela iintsimbi kwaye basaza kubonelela ngamandla abalulekileyo kunye neenzuzo zonyamezelo. ”
Ngokwahlukileyo, ukuba ujonge ukonyusa amandla emisipha, u-Suchy ucebisa ukuba uphakamise ubunzima obuphezulu onokuthi uphakamise uphindaphindo olu-1 ukuya kwe-6 oludityaniswe nexesha lokuphumla lemizuzu emi-2 ukuya kwemi-3 phakathi kweeseti. “Oku kufuna amava angakumbi ngokuphakamisa iintsimbi ukunqanda ukwenzakala kubuchule obugwenxa,” uyalumkisa, ngoko ke kungcono ukusebenzisana nomqeqeshi okanye umqeqeshi xa uqala olu hlobo loqeqesho.
Ukuba injongo yakho kukunyusa ukunyamezela kwemisipha, "phakamisa ubunzima obuninzi onokuwuphakamisa kwi-12 ukuya kwi-20 ukuphindaphinda, udibaniswe nexesha lokuphumla le-30 ukuya kwi-90 imizuzwana phakathi kweesethi," kusho u-Suchy. "Oku kunokuba luncedo kumntu ongafuni ukonyusa ubunzima bezihlunu okanye ubungakanani."
8. Yenza i-HIIT ngokukhawuleza.
Njengesongezo sokugqibela kwisicwangciso sakho sokuzilolonga, zama ukuzilolonga kwekhefu eliphezulu okufana nokuphindaphinda okuphindaphindiweyo kwi-treadmill, elliptical okanye ibhayisekile.
Olu qeqesho lunokunceda ukutshisa iikhalori kunye nokunciphisa amanqatha omzimba ngelixa kusakha izihlunu, utshilo uMhlophe. Nangona kunjalo, usetyenziswa kakuhle ukuzisebenzisa kuphela ngamaxesha athile, njengakanye okanye kabini ngeveki. Uqeqesho lwamandla lufanele lube lugxininiso lwakho lokuzilolonga, kwaye ukugqithisa kwi-cardio ephezulu kakhulu kunokugxininisa imisipha yakho-ibenze ukuba bancinci kakhulu ukukhula.
Yenza i-HIIT ngeentsuku ezingahambelaniyo kwaye xa uziva uphumle kakuhle.
9. Phumla ngokwaneleyo kwaye uchache.
"Ukwakha imisipha kwindawo yokuzivocavoca kuqala ngokubeka uxinzelelo olwaneleyo kwimicu yemisipha ngexesha lokuzilolonga," utshilo u-Suchy. Kodwa unokuyigqithisa. "Ukuze ukuzuza kwemisipha kunye nokulahleka kwamafutha kwenzeke, ukuchacha okwaneleyo nako kubalulekile."
Oku kuthetha ukuba "ukuphumla, ukulala ubusuku bonke kubalulekile." Kumntu omdala oqhelekileyo, iiyure ezisi-7 ukuya kwezisi-9 kufuneka zibe yinjongo, “ngokukhetha ukuya kufikelela kwinqanaba eliphezulu ukuba usenza umthambo rhoqo,” utshilo u-Suchy.
Noko ke, oko akusoloko kulula. "Amanqanaba aphezulu oxinzelelo emsebenzini nakubomi bakho bomntu anokuba nefuthe elibi ekuchacheni kwakho kunye namandla okubuya womelele kuqeqesho lwakho olulandelayo." Kodwa, uSuchy wongeza ngelithi "imisebenzi edambisa uxinzelelo njengokuphefumla nzulu okanye ukucamngca ibonakaliswe ukuba iyanceda."
Umgca ongezantsi
Ewe, unokufumana izihlunu ngelixa ulahlekelwa ubunzima. Gxininisa kuzo zombini amandla kunye nokuqeqesha izihlunu zakho ngelixa ugcina i-caloric yakho encinci. Yenza utshintsho oluzinzileyo onokuthi unamathele kwixesha elide - kokubili ukulahleka kwamafutha kunye nokuzuza kwemisipha kuthatha ixesha.
“Andinakugxininisa ngokwaneleyo ukuba siyiloo nto siyityayo,” wongezelela uRoe. "Ukumosha iikhalori kwiswekile ephezulu, ukutya okucutshungulweyo, ubisi kunye notywala yindlela eqinisekileyo yokuphelisa iinjongo zakho ekubekeni ubunzima bemisipha kunye nokuphuma ngaphandle."
Ixesha lokuposa: May-13-2022