Mbadwo wa Chris Freytag Sumalepheretsa Kukhala Wokwanira, Thupi Lofewa
Mphunzitsi wathanzi ndi moyo wa moyo Chris Freytag wakhalabe wathanzi, wokhala ndi chikhalidwe choyenera chomwe amai ambiri amachichitira nsanje-ngakhale kuti ali ndi zaka zoposa 50. Magazini ake a DVD otchedwa HIIT Series amasonyeza kuti ali ndi thupi labwino. Kotero iye amachita motani izo? Tinakambirana za njira zabwino zothetsera phindu la midlife kuti tikhalebe olimba komanso oposa 40, kupitirira 50 ndi kupitirira.
Kulemera Kumapindula Pamene Mukukhala: Malangizo a Chris Freytag
Malia Frey: Kodi mumadandaula za kulemera pamene mutakula?
Chris Freytag: Zoonadi. Ndimodziwa kuti ndikudya bwino komanso ndikuchita masewera olimbitsa thupi. Ndipo inde, n'zovuta kuwona kusintha kowonongeka khungu ngati khungu, makwinya, ndi zina. Koma kumapeto kwa tsiku, msinkhu umabwera nzeru. Ndimakonda yemwe ndiri.
Malia Frey: Kodi thupi lanu lasintha pamene mwakula?
Chris Freytag: Genetics ndi msinkhu ndizosapeŵeka. Ndikuwona khungu likutha kutsika; malo omwe anali olimba ndi ochepa. Khungu langa loonongeka ndi dzuwa (kuchoka ku dzuwa ndi zithunzi za tini-foil zosonyeza dzuwa ku chifuwa ndi nkhope yanga) ikukula mutu wake woipa ngati basal cell carcinomas. Ndikuwona kuti kutambasula ndiko kumangotha pambuyo pochita masewera olimbitsa thupi kuti thupi langa lisamangidwe monga ngoma. Ndikuwona kuti ndikusowa kugona ndipo ndimasowa kutentha kwambiri kuti ndipite kuntchito yanga.
Malia Frey: Pali mauthenga ambiri mu mauthenga okhudzana ndi kulemera kwa midlife makamaka kwa amayi. Kodi abambo ayenera kukhala pamtendere ndi phindu lolemera pamene akula? Kapena kodi ndiyo njira chabe "yoperekera?"
Chris Freytag: Ndimagwira ntchito ndi akazi achikulire nthawi zonse ndipo ndine ndekha.
Mapaundi angapo amatha kuuluka ndipo thupi lanu lingasankhe kubwezeretsanso kulemera kwake. Koma ndi nthawi yochuluka bwanji yomwe mukufuna kuti muzidzipiritsa nokha makilogalamu 3-5, mimba yanu yaing'ono kapena makwinya anu atsopano? Kusintha kumeneku kungakhale kosabadwa komanso kosatheka kusintha. Komabe, pamene mukupeza mapaundi khumi (kapena kupitirira) mapaundi pachaka ndipo simudzisamala nokha ndiye mungafune kuwona.
Izi sizomwe zingakhale zodetsa nkhawa. Ngati mukupeza mofulumira ndipo simukuchita kalikonse pazinthu izi, mungathe kusokoneza umoyo wanu wautali komanso kudzidalira kwanu.
Momwe Mungakhalire Oposa 40, Oposa 50, ndi Pambuyo
Malia Frey: Kodi ndi sabata yotani yochita masewera olimbitsa thupi?
Chris Freytag: Ndine cholengedwa cha kusintha ndi gulu la thupi labwino. Ndimadana ndi ntchito zokha ndikusankha kukhala m'magulu. Zimalimbikitsa komanso zolimbikitsa. Ndakhala ndikuphunzitsa gulu la thupi kwa zaka pafupifupi 25 ndipo ndimaphunzitsabe makalasi 8 pa sabata. Izi zimandipangitsa kukhala woyenera, zimandilimbikitsa ndikundisunga pamwamba pa masewera anga. Tsiku lililonse ndikuyesera kuchita zosiyana: kuyendetsa dera , maphunziro a HIIT , kupota, yoga , kickboxing, ndi kampu ya boot. Ndimasintha ndandanda yanga nthawi iliyonse.
Malia Frey: Kodi mumadya zakudya zovuta?
Chris Freytag: Sindimakhulupirira zakudya. Zili zovuta, nthawi zambiri zopusa komanso zosatha. Ndikukhulupirira kudya koyera. Kwa ine, ulamuliro wa 80/20 ukugwira ntchito. Izi zikutanthauza kuti ndimadya bwino komanso ndimakhala ndi thanzi 80 peresenti. Chigamulo changa ndi "zonse mosamala." Ndimakondanso chakudya cha organic, chakudya chosagwirizana ndi GMO ndikuphunzitsa achinyamata athu za chakudya komanso momwe zimakhudzira miyoyo yathu.
Malia Frey: Kodi mwasintha ntchito yanu kapena zakudya zanu kuti mugwirizane ndi ukalamba? Mwa njira ziti?
Chris Freytag: Zoonadi. Moyo uli pafupi ndi kusintha! Ndinkatha kudya chilichonse popanda zotsatira. Izi siziri choncho. Kukhala wokonzeka kusintha ndi kulenga ndi gawo la kulenga bwino. Komanso, ndakhala zaka makumi awiri zakubadwa za moyo wanga ndikudziphunzitsa ndekha za chakudya. Ndikudziwa zambiri kuti ndisadye wathanzi! Ndaphunzira kuti zakudya zina mwadzidzidzi zimayambitsa kutupa thupi langa komanso ngakhale ziphuphu zamtundu. Ndakhala ndikudziŵa bwino chifukwa ndi zotsatira.
Inenso ndikusamala kwambiri kuti ndichepetse shuga . Ndiyesera kudya pafupifupi theka la chakudya changa chowopsa ndikupewa mankhwala, mankhwala, mtundu wa zakudya, GMO's.
Ndakhala wowerenga chakudya chodabwitsa kwambiri. Zimene mumadya zimakhudza momwe machitidwe anu amagwirira ntchito! Ndipo ndili ndi banja lomwe likufuna chakudya chenicheni ndi chakudya chenicheni kotero ndaphunzira kuphika zakudya zathanzi zomwe zingathe kudzaza mnyamata wamwamuna wazaka 16 wokhwima.
Malia Frey: Kodi moyo wanu umasintha pamene mwakula kale?
Chris Freytag: Inde inde. Pamene ana anga anali aang'ono, ndimakhala nthawi yambiri ndikutsata ana, kuphika ndi kuyeretsa. Ndinkagwira ntchito nthawi zonse. Ndinagwiritsa ntchito zosachita masewera olimbitsa thupi thermogenesis (NEAT). Ndimapitirizabe kuchita masewera ola limodzi tsiku lililonse, koma zonsezi zatha chifukwa ana anga tsopano ali 21, 20 ndi 16 ndipo awiri a iwo ali kunja. Ndinafunika kuzindikira kuti ndikuwonjezeranso zambiri m'moyo wanga. Ndimayenda galu, nditenga masitepe, ndikugwiritsa ntchito malo anga ogwirira ntchito, etc. Ndimawauza makasitomala anga nthawi zonse: Ora limodzi silinapangitse maola 10 wokhala pamtunda wanu tsiku lonse!
Ndaphunziranso kuvomereza "ntchito yovuta, osati yaitali". Ndimakonda kuchita nthawi yambiri komanso maphunziro a dera pa zifukwa ziwiri: Choyamba, izo zimalepheretsa kusungulumwa. Ndipo chachiwiri chifukwa ndikupeza zotsatira zabwino ndikukula msinkhu wanga ngakhale nditayandikira zaka 50!
Malia Frey: Sikuti mkazi aliyense ali ndi mphunzitsi wamkulu komanso wophunzira moyo. Kodi ndi zowonjezereka zotani kwa amayi omwe akuyesera kuchepetsa thupi lawo 40 kapena 50 ndi kupitirira? Nanga ndi langizo liti labwino kwa amayi omwe akufuna kukhalabe wolemera?
Chris Freytag: Posachedwapa ndalemba nkhani zomwe zingakhale zothandiza kuti ndithandizire kuchepa thupi kapena kulemera. Ndi za momwe mungagwiritsire ntchito ulamuliro wa 80/20 kuti mukhale ndi moyo wabwino. Ndikuwonjezera zowonjezera izi:
- Sinthani momwe mumadyera. Phunzitsani, khalani ndi nthawi yokonzekera chakudya ndikusangalala. Kudya koyera ndi YUMMY !!
- Muyenera kuchita masewera olimbitsa thupi Mawu awiri "F" amapita pamodzi - chakudya ndi thupi - sangathe kuchita chimodzi popanda wina ngati mukufuna kuona zotsatira zenizeni.
- Kondani thupi lanu. Pamene mutha kukhala okoma mtima kwa inu nokha ndi kudziphunzitsa nokha mauthenga abwino, mukhoza kuyamba kusintha kuchokera pamalo abwino osati choipa .
Ndiye kodi muyenera kusiya thupi lanu pamene mukulamba? Ayi ndithu! Chris ndi chitsanzo chabwino cha kukhala ndi moyo wathanzi. Aliyense, pa msinkhu uliwonse , akhoza kukhala wamphamvu, kukhala ndi moyo wathanzi komanso kumverera bwino za thupi lake ndi zakudya zoyera komanso masewero olimbitsa thupi.