Mmene Mungayambitsire Kunenepa Kwambiri ndi Kuzimitsa

Kutaya thupi kumawoneka ngati chinthu chophweka kwambiri mukamaganizira za izo. Mumadya pang'ono, kuchita masewera olimbitsa thupi komanso kulemera kwake kumayenera kuchoka. Dziwani kuti, ndikukudziwani momwe mungadzichepetsere. Ngati muli ngati ambiri a ife, mwinamwake mwataya kulemera kwambiri, nthawi zambiri ... nthawi zambiri, ndinu okalamba pulogalamuyo. Mwinanso mungakhale ndi pulogalamu yanu yokadya kapena yochita masewera olimbitsa thupi, kuyimitsa akaunti yanu yakale ya Watcher's Weight kapena kubwerera ku masewera olimbitsa thupi pamene kulemera kwake kukuyamba kukwera.

Koma chimachitika ndi chiyani mukachoka pa zakudya kapena kusiya purogalamuyi? Mumapindula bwino , nthawi zina ndi mapaundi angapo owonjezera.

Kotero chomwe mukufuna kwenikweni kudziwa si momwe mungatetezere kulemera, koma momwe mungatayire ndiyeno chikhale icho chitayika ... kwanthawizonse. Palibe chinsinsi chenicheni chochepera . Chovuta chenicheni ndikuchikhalitsa.

Ndi Numeri

Kulemera kwa thupi ndi njira yovuta kwambiri, njira yokhayo yomwe tingathe kukulunga mitu yathu kuzungulira iyo ndi kuigwetsera pansi pa manambala. Inu mukudziwa kale manambalawa, mwinamwake komanso katswiri wina wolemera: Mudziwa kuti kuti mutaya pulogalamu imodzi ya mafuta , muyenera kutentha pafupifupi 3500 calories kuposa zomwe mwatentha kale tsiku lililonse. Simukufuna kuwotcha makilogalamu 3500 tsiku limodzi, koma m'malo mochepetseratu kuwonongeka kwa kalori tsiku ndi tsiku, kudula makilogalamu 500 patsiku pogwiritsa ntchito zakudya ndi masewera olimbitsa thupi.

Kuti mupite ndi manambala, muyenera kudutsa mawerengedwe angapo:

1. Sungani BMR yanu (mlingo wamadzimadzi) . Muli ndi zina zomwe mungachite kuti muchite izi:
   • Njira yoyamba: Kodi Math - Gwiritsani ntchito ma Harris-Benedict njirayi kuti muyese kulingalira kwa BMR yanu:
   • Mwamuna: (88.4 + 13.4 x kulemera mu kg) + (4.8 x kutalika mu cm) - (5.68 x zaka)
     Mkazi: (447.6 + 9.25 x kulemera mu kg) + (3.10 x kutalika mu cm) - (4.33 x zaka)

• Zosankha 2 : Gwiritsani ntchito chojambulira pa Intaneti monga chomwe chili pansipa. Icho chidzachita masamu onse, kuphatikizapo kuwerengera mphamvu zanu za tsiku ndi tsiku ndi thermic zotsatira za chakudya kotero kuti simusowa.

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• Njira 3: Gwiritsani ntchito zochitika , monga Fitbit kapena Jawbone UP Activity Monitor

BMR yanu ndi mbali yofunika kwambiri yowerengera zolemera chifukwa imakuuzani kuchuluka kwa matupi anu omwe amayenera kusunga ntchito za thupi monga kupuma ndi kukumba komanso bwino. Ichi ndi chiwerengero chochepa cha makilogalamu omwe mumafunikira kudya tsiku ndi tsiku. Chofunika Chofunika: Palibe cholembera chiri cholondola ndi 100% ndipo izi sizingaganizire zinthu monga bodyfat, kukula kwa thunzi kapena zinthu zina zomwe zingapangitse kusiyana kwa BMR. Dziwani zambiri za thupi lanu.

• Terengani ndalama zanu zonse zamagetsi (TDEE) . Kwa ichi mumachulukitsa ntchito yanu ndi BMR yanu:

  -Sedentary ................ BMR x 1.2 (zochepa zolimbitsa thupi)
  
  -Ikugwira ntchito mwakhama ........... BMR x 1.375 (zolimbitsa thupi)
  
  -Kuchita masewera olimbitsa thupi ... BMR x 1.55 ( kuchita maseŵera olimbitsa thupi )
  
  -Zonse zogwira ............. BMR x 1.725 (zovuta zolimbitsa thupi)
  
  -Agwira ntchito mwakhama ...... BMR x 1.9 (zovuta zolimbitsa thupi tsiku ndi tsiku)

  • Ntchito Yambiri:
• Onetsetsani kuti mumadya kangati . Kwa osachepera sabata, lowetsani makina anu pa intaneti (mwachitsanzo, ndi FitWatch) kapena mugwiritse ntchito magazini ya chakudya kuti mulembe zomwe mumadya ndi kumwa tsiku lililonse. Khalani olondola momwe zingathere, kuyeretsa pamene mukufunikira kapena kuyang'ana mmwamba zokhudzana ndi zakudya zodyera, ngati mutadya. Pambuyo pa sabata, yonjezerani ma totali anu tsiku lililonse ndikuwawerengera kuti mupeze malingaliro ambiri omwe mumadya tsiku lililonse.

• Yerengani zotsatira zowonjezera chakudya (TEF) - Pitirizani kuchuluka kwa chakudya chanu cha calories 10%. Chifukwa chake? Thupi lanu likuwotcha mafuta kuti azidya chakudya, chomwe ndi chabwino, chosavuta kuti muwotche kwambiri.
• Yerekezerani nambala yanu . Tengani nambala yanu BMR x kuchulukitsa ntchito yanu. Yerekezerani nambala imeneyo ndi zakudya zanu zopatsa chakudya, musatenge TEF yanu. Ngati mukudya zambiri, mudzalemera. Ngati mukudya pang'ono, mutayalemera ... mwina, mwachidule. Chenjezo: Kumbukirani, izi ndi zokhazokha ndipo akatswiri ena amaganiza kuti manambalawa angakhalepo ndi makilogalamu 1,000. Chifukwa chimodzi cha zolakwitsa ndikumakhala kovuta poyesa machitidwe athu a tsiku ndi tsiku. Ambiri a ife tikhoza kunena kuti ndife 'otetezeka' pamene tikhoza kukhala 'osagwira ntchito.' Ndipo, ndithudi, ntchito zathu zitha kusintha kuchokera tsiku limodzi kupita kwina.

  Chitsanzo :

  Maria ali ndi zaka 46, ndi 5'4 "ndipo amalemera mapaundi 165. Izi ndizikhalidwe zake:

  BMR = 1465
  Dongosolo la Ntchito = Mwachangu Ogwira Ntchito (1.55)
  Zakudya Zakudya = 2700
  TEF Makilomita = 270

  Mayi a BMR / Ntchito yake ndi 2270. Akudya makilogalamu 2430 patsiku (kuchepa kwake TEF). Izi zikutanthauza kuti Maria akudya makilogalamu okwana 160 kuposa thupi lake lomwe likufunikira, zomwe zikhoza kutitsogolera kulemera.

Kodi Pali Njira Yosavuta?

Palibe njira yosavuta yochepetsera thupi, koma pali njira yosavuta yodziwira momwe mungatetezere kulemera ngati njirazi ndizochepa kwambiri kwa inu. Chosavuta kumvetsetsa chimaphatikizapo chinthu chimodzi: Pangani kusintha kochepa pa zakudya zanu ndi ntchito zanu tsiku ndi tsiku. Ndi njira iyi, nthawi zonse simukudziwa kuchuluka kwa makilogalamu omwe mumadula, kapena kuchuluka kwa makilogalamu omwe mukuwotcha. Koma, ngati mukuyenda mochuluka kuposa kale ndipo mukudziwa kuti mukudya pang'ono kuposa kale, mukupanga kuchepa kwa kalori ndipo kulemera kwake kudzawatsatira, ngakhale kuti pang'onopang'ono. Malingaliro ena:

Ma Calories Wonse Opulumutsidwa: 532 (wochokera pa munthu 140 pounds)

Pambuyo pa Zakudya Zanu

Palibe kukayikira kuti zakudya zanu ndizofunikira kwambiri pulogalamu yolemera. Chifukwa chiyani? Taganizani za izo kwa mphindi; Mukhoza kudya chinthu chimodzi cholakwika ndikutha kudya zakudya zambiri kuposa momwe mumayendera.

Sitikunena izi kuti tikupangitseni kupweteka kulikonse komwe mumatenga, koma ndikofunika kumvetsetsa momwe mphamvuyi ikugwirira ntchito kuti muthe kulondola. Nenani kuti mwakhala mukudya tsiku lonse, makungwa a mtengo ndi mandimu, madzi mmalo mwa Coke, ndi zina zotere. Mwayenda tsiku lonse ndipo mumatha kumaliza masewera olimbitsa mafuta ena oposa 350. Inu mumagwedezeka.

Ndiye inu mupite kukadya chakudya chamadzulo ndi kukhala ndi margaritas awiri ndi galasi la vinyo limodzi ndi chakudya chamadzulo. Zomwa zanu zokha ndizofunikira ma calories 450 ndipo, pomwepo, mwachotsa ntchito yanu.

Izi sizikutanthauza kuti muyenera kudzipha nokha kapena kuti simungathe kukhala ndi margarita nthawi ndi nthawi. Komabe, ngati mukufunadi kuchepetsa thupi, muyenera kuchita masewera olimbitsa thupi komanso zochepa.

Kodi Muyenera Kuchita Zambiri Zochita Zolimbitsa Thupi?

Kuchita masewera olimbitsa thupi ndi chida cholemetsa cholemetsa, koma ndi kuchuluka kotani komwe mukufunikira kusintha kwa munthu ndi munthu. Malangizowa amalimbikitsa osachepera 250 mphindi pa sabata, yomwe imatuluka pafupifupi 50 minutes, masiku asanu pa sabata. Komabe, ndikofunika kuti musankhe ntchito yoyenera-ntchito zomwe mumakonda ndi ntchito zomwe zimakufikitsani kumalo osungirako zofuna za mtima wanu kuti muthe kutentha kwambiri. Pali ntchito zina zomwe zili bwino kuposa zina zomwe zimapsa mafuta ophatikizapo:

• Maphunziro a Pakati
• Oyang'anira Dera Loyamba
• Bootcamp
• Maphunziro Ofunika Kwambiri
• Maphunziro a Tabata
• Kuthana ndi Mavitamini

Khola ndiloti ntchitoyi ili patsogolo kwambiri ndipo imachitidwa mwamphamvu kwambiri . Ngati ndinu oyamba, ngakhale mutayamba kuchita masewera olimbitsa thupi ngati munthu wopenga, yambani ndi pulogalamu yoyamba kuti musapewe kuvulala, kupsa mtima, ndi kuvutika. Zimatengera nthawi kumanga mphamvu ndi kupirira chifukwa chochita masewera olimbitsa thupi.

Tsopano Mukusunga Bwanji Kulemera?

Chofunikira chenicheni chochotsera kulemera kwa thupi sichikugwirizana ndi kwenikweni kutaya thupi. Ambiri aife timatha kudziwa momwe tingadye makilogalamu okwanira kuti tichite zimenezo, chabwino? Chimene sitingathe kuziwona ndi momwe tingasunge kulemera kwake.

Pali zifukwa zingapo zomwe timayambanso kulemera : kutsatira mapulogalamu osakwanira kapena mapulogalamu olimbitsa thupi amene sitingathe kuchirikiza, mwachitsanzo, kapena kusiya kwathunthu kudya ndi kuchita masewera olimbitsa thupi pa nthawi ya maholide. Timafunanso kuganiza kuti pali mapeto a zinthu zonse zathanzi . Kuti, mutangotaya kulemera kwake, mutha kulowa mu gawo lokonzekera lanu lomwe, kwa ambiri a ife, limatanthawuza kuti sitiyenera kuchita zambiri ndipo tingathe kulepheretsa kuunika komwe timatenga. .

Mwamwayi, palibe gawo lokonzekera kuchitidwe kolemetsa. Kuti mukhale wolemera, muyenera kuchita masewera olimbitsa thupi monga momwe munachitira kuti mutaya thupi, ndipo moona, muyenera kuchita zambiri. Kulemera kwanu kumataya, mphamvu zochepa thupi lanu limagwiritsa ntchito nthawi yochita masewera olimbitsa thupi komanso momwe mumayenera kuchita kuti mupeze zotsatira zomwezo.

Choncho, kulemera kwake kumakhudza kwambiri momwe mumayambira ndondomeko yotaya kulemera kuposa m'mene mumatsiriza. Kuti muthe kutero, muyenera kudziyika nokha kuti mupambane ndi kuchita zomwe mukufuna kuti mupeze zinthu zingapo:

1. Njira Yodyera Mungathe Kukhala ndi Nthawi Yaitali . Zindikirani kuti sitinanene kuti 'kudya,' chifukwa chakuti ambirife sitingathe kudya chakudya kwa milungu ingapo pa nthawi. Zakudya, mwazofotokozera zawo, zimaphatikizapo zolepheretsa ndipo pamene ife tingathe kuchitapo kanthu koletsedwa kwa kanthawi kochepa, m'kupita kwanthawi, timapanduka. Nthawi zina, mwachiwawa. Mungapeze kupambana kwambiri mwa kuchoka ku malingaliro odyera zakudya ndi zina zomwe mukudya. Kapena mwinamwake ndi nthawi yokhala ndi zitsulo zokwanira palimodzi .
2. Purogalamu Yophunzitsa Zochita yomwe Mungathe Kukhala Nawo Nthawi Yaitali. Pali njira zambiri zogwiritsira ntchito masiku ano, pafupifupi aliyense angapeze chinachake. Kuchita masewera olimbitsa thupi kunyumba , ku masewera olimbitsa thupi, kugwiritsa ntchito mavidiyo, kugwiritsa ntchito mafilimu opindulitsa pa Intaneti, kugwiritsa ntchito mapulogalamu olimbitsa maimelo, kugwira ntchito ndi mnzanu, ndi wophunzitsa , ndi galu wanu, pa bicycle yanu, ndi Wii yanu ... zotheka ndi zosatha. Kotero, mumayamba kuti? Choyamba, mumayamba ndi chinthu chophweka ngati pulogalamu yoyenda , kapena chilichonse chomwe mungachimve. Kenaka mungachite zotsatirazi:

• Musataye mtima chifukwa chakuti mumadana chinthu choyambirira mukayesa. Chilichonse chimakhala chovuta pachiyambi, kotero dzipatseni mwayi wochita nthawi zingapo musanasankhe ngati chinachake chikugwira ntchito kapena ayi. Yesetsani kupeza ntchito zomwe zimagwirizana ndi umunthu wanu.
• Yambani mosavuta kupeŵa kupsyinjika ndi kuvulala. Ganizirani za masabata angapo oyambirira a masewero olimbitsa thupi monga gawo la kuphunzira kwa thupi lanu ndi malingaliro anu. Ino si nthawi yoti mupite kunja ... mukhoza kuchita zimenezo mtsogolo mukamanga nyonga ndi chipiriro.
• Musadabwe ngati kulemera kwanu kusasinthe zonse mu masabata angapo kapena miyezi ingapo. Izi ndi zachilendo, choncho musalephere kugwira ntchito chifukwa chakuti sizingasinthe.
• Musaiwale za kuchepa kwa thupi . Zikumveka ngati wopenga, koma kuiwala za kulemera kwake komanso kuganizira za kukhala wathanzi kungabweretseretu kulemera kwakukulu.

• Kusintha . Ndondomeko yomweyi siimagwira ntchito sabata ndi sabata, mwinamwake ngakhale tsiku ndi tsiku. Kuzindikira kuti ndi chida chimodzi chokha chochita masewera olimbitsa thupi. Nthawizonse ndi bwino kuchita chinachake m'malo mopanda kanthu.
• Kukhululuka. Nthawi zina mumatha kupuma. Mutha kusiya ntchito zanu , kudya kwambiri , kudzipweteka nokha ... izo zichitika ziribe kanthu momwe mwakhalira, ziribe kanthu momwe mukukonzekera bwino zinthu ndipo ziribe kanthu momwe mukuyesera. Ndife chabe zolengedwa zopanda ungwiro mwanjira imeneyo. Ndikofunikira kuti muzindikire zolephereka izi ngati chuma kuti mupambane. Pamene mungathe kuchita zimenezi, mukhoza kudzikhululukira nokha ndipo mutha kubwereranso.

Kulepheretsa kulemera kungakhale kophweka kwambiri ngati mutangokhala chinthu chimodzi chokha. Ndipo, malingana ndi mmene mukuyang'ana, pali chinthu chimodzi chokha chomwe mungachite kuti mukhale wolemera komanso kuti: Sungani kalori yanu moyenera. Ndiko kuyanjanitsa komwe kumafuna kusamalidwa nthawi zonse chifukwa kumasintha tsiku ndi tsiku. Kupanga njira zanu zamaganizo mwachindunji ndizofunikira kwambiri monga njira zakuthupi ndipo zingakuthandizeni kulingalira za izi: Pa mtima mwake, kulemetsa kudzachitika ngati mutangophunzira momwe mungadzisamalire. Mukangoyamba kuchita izi, mungadabwe kuti simusamala zambiri za msinkhu.

_Chitsime:

_{Donnelly, J .; Blair, S .; Jakicic, J .; et al. Ntchito Yogwiritsira Ntchito Yopangidwira Njira Zothandizira Kuteteza Kulemera kwa Thupi ndi Kupewa Kulemera Kupezanso Okalamba. Med & Sci mu Sports & Ex: Feb, 2009. Vol 41, Issue 2.}

_{Kelly, Mark. "Kupatsa Mphamvu Zamagetsi: Njira Zabwino Zowonjezerapo - Ndipo Ikulitseni, Nawonso." ACE.}