E mong oa babali ba rona o sebelisa literene tse telele hae mme a etsa qeto ea ho arolelana le rona leano la hau la phepo ha o ikoetlisa le Jillian Michaels. Joalokaha u tseba, esita le nakong ea boikoetliso bo matla ntle le lithibelo lijong ho theola boima ba 'mele ho ke ke ha khoneha.
'Mali oa rona Ekaterina o arolelana boiphihlelo ba hae le kamoo a ka jang ha a koetlisa Jillian Michaels.
Bala lingoliloeng tse ling tse thusang mabapi le phepo e nepahetseng:
- Phepo e nepahetseng: tataiso e felletseng ea phetoho ea PP
- Hobaneng ha re hloka lik'habohaedreite, lik'habohaedreite tse bonolo ebile li rarahane bakeng sa ho theola boima ba 'mele
- Liprotheine bakeng sa boima ba 'mele le mesifa: tsohle tseo u hlokang ho li tseba
- Ho bala likhalori: tataiso e felletseng ea ho bala likhalori!
Mokhoa oa ho ja ha o ikoetlisa le Jillian Michaels
Catherine, ea lilemo li 28
"Ke qalile le Jillian Michaels selemo le likhoeli tse 1 tse fetileng. Joalo ka ba bangata, lenaneo la ka la pele e ne e le "Slim figure 2 days". Ka khoeli ke atlehile ho fihlela litholoana tse ntle mme ka nka qeto ea ho leka lihlopha tse ling Gillian: "Flat mala ka libeke tse 30" le "Killer rolls". Ka mor'a moo likhoeli tse 6 ke phethile "Phetohelo ea 'mele", ebe ke fetela ho Body Shred. Qetellong, ke ile ka leka Michaels eohle ea ho ikoetlisa, ba bang ba bapala khafetsa, ba bang khafetsa. Mme ka lilemo ke atlehile ho lahleheloa ke li-lbs tse 12. Hona joale ke boima ba lik'hilograma tse 57. likhoeli tse peli tse fetileng boima bo teng, empa meqolo e ntse e tsoela pele ho tsamaea.
Empa nke ke ka khona ho fihlela litholoana tse ntle joalo haeba e ne e se bakeng sa lijo. Kamora esita le lenaneo le matla ka ho fetisisa Jillian Michaels "Fokotsa boima ba 'mele, potlakisa metabolism ea hau" e lumella ho chesa 500 kcal. Ebile ke ligrama tse 100 tsa chokolete. Kahoo, hlokomela hore na u ja joang. Ntle le ho latela melao-motheo ea phepo e nepahetseng, ke lekile ho bala likhalori. Empa u ke ke ua re ke ne ke ipehela moeli. Leha ho le joalo, ke ne ke sa lapa. Ha ho letsatsi le le leng. Ebile ha u eletse.
Ka kakaretso, ho latela maikutlo a ka, esita le ho bala likhalori feela ho lekane ho theola boima ba 'mele. Empa ke ne ke sa batle ho theola boima ba 'mele, empa ho fetola mekhoa ea lijo. E leng, ho leka ho khoesa monko o monate, ho itloaetsa tšebeliso ea letsatsi le letsatsi ea litholoana le meroho, ba se lebale ho ja lijo tsa protheine khafetsa. Joale nka bua ka kholiseho hore esita le ho tsoa ho morati oa lijo tse potlakileng, lisoseji, pizza haholo-holo lipompong (E, ho bua ka nna) li ka etsa moemeli oa ho ja hantle.
Empa le ho qala ho ikoetlisa khafetsa, hanghang ke ile ka tla ho sena. Ke ka hona ke nkileng qeto ea ho arolelana boiphihlelo ba ka, bo nkoang bo atlehile. Mohlomong likhetho tsa lijo tsa ka li tla thusa ba ikhethelang lijo tse nepahetseng bakeng sa ho ikoetlisa le Jillian Michaels.
Ka lebaka la mosebetsi oa ka oa lichifi, ka linako tse ling ke etsa hoseng, ka linako tse ling mantsiboea. Lenaneo la ka la letsatsi le letsatsi le shebahala tjena:
- Lijo tsa hoseng: lijo-thollo (oatmeal kapa nyalothe) le morara o omisitsoeng/li-prunes, lebese le bran
- Snack: kofi e nang le likhae tse 2-3 tsa chokolete (hangata tsokolate e lefifi, empa ka linako tse ling e ntumelle lebese)
- ja lijo tsa motšehare: raese / pasta / buckwheat / litapole tse fokolang + khoho / nama ea khomo / Turkey / nama ea kolobe e nyenyane + tamati e ncha / likomkomere / pepere
- Snack: litholoana (leha e le efe, leka ho fapanyetsana ka tsela e fapaneng) + linate tse nyane. Ka linako tse ling ke ja lihoete ho e-na le litholoana.
- lijo tsa mantsiboea: cottage chisi + lebese. Haeba hape lumella phasejeng ea lik'hilojule, eketsa litholoana.
Ho latela hore na ke koetlisa Jillian Michaels ka nako mang, kemiso ea ka ea ho ja e fetotsoe hanyane:
1) Khetho ea 1: haeba u etsa bosiung bona kamora mosebetsi
- 7:30 - Lijo tsa hoseng
- 9:00 - seneke
- 12:30 - Lijo tsa motšehare
- 15:30 - seneke
- 17:30 - Ho ikoetlisa: metsotso e 30-60
- 20:00 - Lijo tsa mantsiboea
2) Khetho ea 2: haeba u etsa letsatsi ka mor'a lijo tsa hoseng:
- 9:30 - Lijo tsa hoseng
- 11:00 - seneke
- 13:00 - Ho ikoetlisa: metsotso e 30-60
- 15:30 - Lijo tsa motšehare
- 17:00 - seneke
- 20:00 - Lijo tsa mantsiboea
3) Khetho ea 3: haeba u ka e etsa hoseng pele ho lijo tsa hoseng
- 9:00 - Ho ikoetlisa: metsotso e 30-60
- 11:00 - Lijo tsa hoseng
- 12:30 - seneke
- 15:30 - Lijo tsa motšehare
- 17:00 - seneke
- 20:00 - Lijo tsa mantsiboea
Joalokaha u bona, ha ke leeme haholo. Robala ho pota 23.00. Kakaretso ea likhalori tsa letsatsi leo ke tsoang ka lona ka 1700-1800. Ka linako tse ling ke itumella ho ba le litšitiso ha ke ja lijo tse theolelang kapa pizza. Empa eseng hangata ho feta 1 nako ka khoeli. Menu eseng tšepe, ho na le liphetoho tse ling (mohlala, ka linako tse ling setopo sa k'habeche, pheha broccoli, etsa sopho kapa reka poone ea makotikoting). Empa ka kakaretso ke ikoetlisetsa ho ja lijo tse joalo, ho fapana le metsoako, lijo li ne li fapane. ”
Rea ts'epa hore malebela Catherine a tla u thusa ho theha moralo oa hau oa phepo nakong ea koetliso le Jillian Michaels. Haeba u batla ho fihlela sephetho se ts'oanang se makatsang (mme Catherine o ile a khona ho lahla lik'hilograma tse 12), fetola lijo tsa bona mme a qala ho ikoetlisa khafetsa. Mme haholo-holo hona joale.
Bona hape bakeng sa koetliso lapeng:
- Lieta tsa basali tse 20 tse holimo bakeng sa ho ikoetlisa le ho ikoetlisa
- Bakoetlisi ba 50 ba holimo ho YouTube: khetho ea ho ikoetlisa ka ho fetisisa
- Libaesekopo tse 20 tse holimo tsa ho ikoetlisa ka pelo ho tsoa Popsugar
- Boikoetliso bo holimo ba 15 ba TABATA bo tsoang ho Monica Kolakowski
- FitnessBlender: ho ikoetlisa ka makhetlo a mararo
- Boikoetliso bo holimo ba 20 ho mesifa ea molumo le 'mele o nang le molumo