Litšitiso Bakeng sa Matla, Mamello le Tahlehelo ea Boima
Haeba u qetile nako le boiteko ba ho theola boima ba 'mele , e ka' na eaba u hlokometse kamoo ho leng thata kateng . Ho bonahala eka, ha feela o qala ho bona tsoelo-pele , 'mele oa hau o khaotsa ho araba seo u se etsang.
Haeba u kile ua tseba seo, ha u mong. Ntho ea bohlokoa ke hore, ha u ntse u sebetsa ka thata ho theola boima ba 'mele ,' mele oa motho o sebetsa ka thata ho boloka matla a ho fumana matla le ho lekanyetsa matla.
Ka mantsoe a mang, 'mele oa hau ha o rate ho theola' mele. 'Me, ho ferekanyang le ho feta ke hore boiteko bo matla boo u bo etsang ho chesa lik'hilojule tse ngata bo ka' na ba qetella bo liehisa. Mona ke tse ling tsa liphoso tseo re li etsang tse ka tlatsetsang ho lahleheloa ke boima ba litepa .
Bothata 1. Ho fokotsa lik'hilojule tsa hau haholo
'Nete : Ho nka lik'hilojule ho chesa lik'hilojule. Ha o fokotsa lijo tseo u li jang , 'mele oa hao o fokotsa tekanyo ea eona ea metsoalli ho arabela. Sena se ntse se lumella 'mele hore o sebetse hantle empa, hobane ha ho na lik'hilojule tse eketsehileng ho pota-potile lintho tsohle tse ling tseo u li etsang,' mele oa hao o ka fallela tlala ea tlala , o tšoere mafura a mang e le mafura.
Tharollo :
Boloka lik'halori tsa hau hanyane ka tlase ho lik'hilojule tsa hao tsa tlhokomelo e le hore matla a hao le metabolism li lule li le phahameng. Phoso e kholo ho feta lik'hilojule tse 500-700 e etsa hore ho be thata haholo ho boloka 'mele oa hau o boima. Tsela e le 'ngoe ea motheo ea ho bala litlhoko tsa hau tsa khalori ea letsatsi le letsatsi:
- Banna
kg ( boima ba 'mele ) x 24 = kcal / letsatsiBasali
kg (boima ba 'mele) x 23 = kcal / letsatsi
Tlhaloso: lik'hilograma = lik'hilograma tse arotsoeng ke 2.2 (e leng: 180 lbs / 2.2 = 81.8 kg)
U ka boela ua sebelisa lisebelisoa tse ntle tsa calorie Shereen tse nang le phepo e nepahetseng bakeng sa ho fumana tekanyo e boima ea lik'hilojule tse ngata tseo u li hlokang letsatsi ka leng. Ho eketsehileng ka lik'halori le tahlehelo ea boima ba 'mele
Bothata 2. Ho lahleheloa ke 'Mele oa' Mele o bobebe
'Nete: Masifa a chesa mafura' me a lahleheloa ke mesifa a bolela ho chesa lik'hilojule tse seng kae . Boima ba 'mele bo na le lik'hilojule tse hlano ka mafura, ha o lahleheloa ke metabolism ea hao e theoha' me boima ba hao bo khaotsa.
Tharollo:
Etsa bonnete ba hore lenaneo la hau la boikoetliso le kopantsoe le 'mele o fepehileng hantle. O ka finyella sena ka ho ja hoo ho hlahisang lekhalo le sireletsehileng la khalori hammoho le mofuta o mong oa multivitamin ho thusa ka bofokoli leha e le bofe ba limatlafatsi.
Bothata 3. Boima ba ho Weight
Eng? Empa u nahana hore ke seo u se batlang! Leha ho le joalo, seo u ka 'nang ua se lebaloa ke hore ha u e-na le tekanyo e fokolang, e nka lik'hilojule tse nyenyane ho tsamaisa' mele oa hau Ho lahleheloa ke boima bo bong le bo bong bo tla lebisa ho fokolang matla a hlokahalang.
Tharollo:
Etsa bonnete ba hore u qala (kapa u tsoele pele) lenaneo la koetliso ea boima ho thusa ho eketsa boima ba 'mele bo ka o thusang ho lefella ho lahleheloa ke lik'hilojule .
Bothata ba 4. Ho "Adaptation" Phase Qetellong
Ha o qala lenaneo le lecha la boikoetliso , 'mele oa hau o arabela hobane ho hlokahala hore o etse liphetoho tse ngata ho fetola mesebetsi e fapaneng ea mosebetsi. Kahoo, mesifa ea hau e ntse e hahoa hape 'me e ja mefuta eohle ea lik'hilojule. Empa, ka nako e 'ngoe' mele oa hau o tla khaotsa ho ikamahanya le mosebetsi o mocha 'me ka lebaka leo u chese lik'halori tse seng kae bakeng sa mesebetsi e tšoanang.
Tharollo:
U se ke ua lumella 'mele oa hau ho tloaela ho ikoetlisa. Boloka boemo ba 'mele oa hao oa ho fetola nako ka ho fetola matla, nako, makhetlo le / kapa mokhoa oa ho ikoetlisa' me o kenyelle koetliso ea nako ha ho hlokahala.
Bothata 5. Ho ikoetlisa ka katleho
Ha u ntse u etsa ntho e itseng, ho molemo hore ue fumane. Ha 'mele oa hao o ntse o le betere ha u etsa liketso tsa hau, o ka sebelisa lik'hilojule tse fokolang nakong ea boikoetliso. Nahana ka tsela ena: baatlelete ba koetlisitsoeng ba atisa ho sebelisa lik'hilojule tse fokolang ho feta baatlelete ba sa rutehang ba nang le mefuta e tšoanang ea 'mele le mesebetsi. Kahoo, haeba sena se hlalosa hore na u hokae, ipone u le moatlelete ea koetlisitsoeng 'me u bale!
Tharollo:
Tharollo ea sena e tšoana le ea Bothata ba 4; u se ke ua tloaela ho ikoetlisa. Tsepamisa maikutlo lintlheng tse tsotehang tse kang ho leka mesebetsi e ncha. Ka mohlala, haeba u sebelisa treadmill libeke tse peli, fetola ho hong ho fapaneng le mochine oa ho roka kapa baesekele. U se ke ua lebala ho etsa liphetoho boemong ba hau ba ho ikoetlisa ka boima ba 'mele hape!
Bothata ba 6: Ho feta koetliso
Feela joaloka ho se je lijo tse lekaneng ho ka fokotsa kakaretso ea lik'hilojule tseo o li chesang, kahoo le ka feta ho koetlisa Ha o ikoetlisa haholo, ho na le ntlha ea ho fokotsa mekhoa ea ha ho eketseha ha boikoetliso ba lits'ebeletso tsa matla ho fokolloa ke ho fokotseha ho lekanang ho sa sebelise lits'enyehelo tsa matla. Ka mantsoe a mang, ha u eketsa matla a ho ikoetlisa , 'mele oa hao o arabela ka ho fokotsa palo ea lik'hilojule tseo u li chesang nakong ea letsatsi la hao kaofela.
Tharollo:
Iphe nako ea ho hlaphoheloa. Haeba u fihla ho tsuba ho ikoetlisa, ena ke nako e ntle ea ho phomola ka matsatsi a seng makae kapa leka ntho e bonolo joaloka yoga kapa tloaelo e otlolohileng . Ka mor'a hore u phomole, khutlela boithabisong empa u tsosolose kemiso ea hau ea pele le ho eketsa matla a hau feela ha ho hlokahala.
7. Ho ntlafatsa boemo ba 'mele
Ha o kena boemong bo botle, 'mele oa hau o sebetsa hantle' me o hloka lik'hilojule tse seng kae ho sebetsa. Bophelo bo ntlafetseng bo bolela hore ho na le tekanyo e fokolang ea phomolo ea lijo le lik'hilojule tse nyenyane nakong ea mesebetsi e tloaelehileng ea letsatsi le letsatsi. Karolo ea sena ke hobane tsamaiso ea hau ea pelo e sebetsa hantle hona joale 'me u na le tekanyo ea pelo e tlaase ea phomolo.
Tharollo:
Kea leboha! U motle 'me u phetse hantle. Tsepamisa maikutlo ho seo mme u ikutloe u le motle ka uena. Tsepamisa maikutlo ho fetola kemiso ea hau e hlalositsoeng ho Tharollo 5.