Amakhuphoni ku-Hunt: Ngeshwa, ukunciphisa amabala kuyinganekwane. Okwakudala bomagazini we-Splashy bazoqhubeka bethengisa izixazululo "ezisheshayo" ukuze "banciphise amabala" emathangeni, ezinqulwini, ezinqeni noma ezibilinini, kodwa ngeshwa, ngeke kusebenze. Akukhathalekile ukuthi wenza ama-buoy amangaki noma izingcezu eziseceleni, umhlane wakho noma isisu sakho pas yehlisa ngokulingana ngqo nenani lama-reps oziphoqa ukuthi uwenze. Ngokuvamile lezi zindawo esifuna ukuziqinisa, iphimbo, ukunamathela noma ukunyamalala ngenye indlela ngoba kumane kuyizindawo lapho umzimba wakho uvame ukufaka amafutha amaningi. Ngakho-ke, uma ufuna ukuthuthukisa ukubukeka kwalezi zindawo, udinga ukulahlekelwa amafutha. Futhi kunjalo nje indlela eyodwa ukunciphisa amafutha. Udinga ukushisa ama-calories amaningi kunalokho owasebenzisayo (ukukubeka kalula). Umtholampilo awukwazi ukunquma lapho Nokho, ukulahlekelwa kwamafutha kwenzeka.
Indlela engcono kakhulu yokunciphisa amafutha iwukuhlanganisa ukudla okuqinile (ukudla okungavinjelwe), ukuqeqeshwa kwamandla, ukumisa umzimba, nokulala. Futhi noma sifuna amasistimu anesibopho sokuqeda amafutha ezwe amathuba ethu futhi aqonde ngqo ezindaweni esizifunayo, akusebenzi ngaleyo ndlela! Amafutha akhishwa amangqamuzana amafutha ukuze enze amandla; Kodwa kungaphezu kokukodwa jikelele cubungula indawo kuphela. Ukulahlekelwa amafutha kuthatha isikhathi futhi ngokuqinisekile akwenzeki ngokuphazima kweso. Kodwa kunezinto ongazenza ukuze usheshise intuthuko yakho futhi uthole imiphumela oyifunayo. Ngakho ungalilahli ithemba! Zama la maqhinga ukuze ugxile ekulahlekelweni ngamafutha omzimba.
I-Fat-Tactic #1: HIIT Cardio
i-cardio kuyindlela enhle yokushisa ama-calories. Kodwa-ke, uma uzimisele ngokulahlekelwa kwamafutha, uzofuna ukufaka ukusebenzisa i-HIIT noma nini lapho ungakwazi. HIIT (ukuqeqeshwa kwesikhawu esiphezulu) kudinga ukuthi ushintshe phakathi kwemizamo emifushane, eqinile kanye nokuqhuma komzamo omkhulu. Njengomphumela wethrafikhi emotweni, ukuqeqeshwa kwe-HIIT kudinga "igesi" eningi kune-steady-state cardio (noma i-cruise control). Ukuqeqeshwa kwe-HIIT kungashisa amathani amakholori ngesikhathi esincane et kwandisa umphumela we I-COPD (Ukusebenzisa Umoya Ophakeme Kakhulu), okusiza ukushisa amakholori ngemva kokuphela kokujima kwakho. Emdlalweni wokulahlekelwa kwamafutha, yilokho kanye okufunayo: amakhalori engeziwe ashile!
I-Fat-Tactic #2: Phakamisa Izisindo Ezisinda Kakhudlwana
Ukuphakamisa izinsimbi kungakhuphula umugqa wakho ophansi et ngokweqiniso). Ngenxa yokuthi izicubu zomzimba zisebenza kakhulu kunamafutha, uzodla ama-calories amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca njengoba imisipha yakho ikhula. Nokho, kubalulekile ukuqaphela ukuthi lokhu kuyathembisa lourd Isisindo yilokho okudingeka ukwenze ukuze ukhulise isisindo semisipha. Ukuphakamisa izisindo zenani elikhulu lamagama aphindaphindiwe pas qinisa imisipha yakho. Izoshisa ama-calories, kodwa le ndlela ayizuzisi njengokuphakamisa izinsimbi ezisindayo.
I-Fat-Tactic #3: I-Flex ye-Head-to-Toe
Ungakwazi futhi ukubulala izinyoni ezimbili ngetshe elilodwa ngokukhetha izivivinyo zokuqeqesha amandla ezidinga amaqembu amaningi emisipha. Ukunyakaza komzimba wonke ilungele ukukhulisa izinga lokushaya kwenhliziyo nokwakha amandla ngesikhathi esifanayo. Ngenxa yokuthi izivivinyo zidinga amaqembu amaningi emisipha ukuze asebenze ndawonye, uthola imbuyiselo engcono emizamweni yakho! Ingasaphathwa ukuthi ukunyakaza komzimba ngokuvamile kusebenza futhi. Ukunyakaza okusebenzayo kusiza ukuthuthukisa imisebenzi yakho yansuku zonke, okuyinzuzo eyengeziwe.
Izwi Lokugcina Ngamafutha (Ukulahlekelwa)
Okokugcina, uma amafutha e-belly ewumkhawulo wokugcina futhi kungeke kwenzeke, ukudla okunomsoco kungase kudingeke kubhekwe eduze. Amafutha esisu anenkani futhi ngokuvamile alingana kangcono udle okunempilo. Khumbula ukucabangela indima ubuthongo ingadlala indima ekulahlekelweni kwesisindo. Ukulala kusiza umzimba wakho ukubuyisela futhi uhlanganise umsebenzi owenzayo. Ukuntuleka kokulala kuholela emazingeni aphezulu e-cortisol, okwandisa isifiso sokudla. Yihlanganise namandla ancishisiwe (futhi amaseli akho amafutha angaphansi ngo-30% akwazi ukuphatha i-insulin, ngokusho Annals of Internal Medicine 2012) futhi ungabona inkinga!
Nakuba ukuncishiswa kwamabala kungase kubonakale njengempendulo enengqondo ezingalweni ezimaphakathi nezindawo ezingantanti eziqinile, indlela ebanzi yempilo nempilo iyindlela engcono. Yeka ukujima okuncane, okugxiliswe nge-laser ukuze uthole i-cardio eqine kakhulu, izisindo ezisindayo, nokunyakaza komzimba ogcwele. Qaphela ukudla okunomsoco, ukulala nokucindezeleka. Ungase umangale ukuthi imiphumela ishesha kangakanani.