10 Nā Pahele Kūkākūkā Kūkākūkā maikaʻi ʻole e hōʻalo ai

Anter

• ʻAʻole e lahilahi kaʻu ʻūhā nui
• Loaʻa iaʻu nā Genes momona a ʻaʻole hiki ke lilo i ka kaumaha
• Holo ka maʻi puʻuwai i loko o koʻu ʻohana, no laila ua make au
• Loaʻa wau i kahi metabolism lohi ma mua o nā mea ʻē aʻe
• ʻAʻole wau ʻike i kahi ʻokoʻa, no laila no ke aha ʻo Bother?
• ʻAʻohe oʻu Butt, a ʻaʻohe mea hiki ke hoʻololi i kēlā
• ʻAʻohe oʻu manawa e
• Hoʻoikaika kino
• ʻAʻole hiki iaʻu ke hoʻohana i nā kaumaha:
• E hoʻonui au!
• Nawaliwali wau-ʻAʻole hiki iaʻu
• Hapai i na Kaumaha
• ʻAʻole loa wau e loaʻa i kahi ʻōpū pālahalaha ma hope o ka loaʻa ʻana o nā keiki
• Nānā no

He mea hilahila ke hopu ʻia ʻoe e kekahi e kamaʻilio me ʻoe iho me ka leo nui, akā ʻaʻole kēia mau kamaʻilio ponoʻī he ʻōlelo naʻaupō: ʻO nā mea āu e ʻōlelo ai iā ʻoe iho i kēlā me kēia lā hiki ke hoʻopili i kou noʻonoʻo a me ke ala āu e hana ai i kou olakino a me kou olakino.

Makemake ka hapanui o mākou e ulu a hoʻomaikaʻi i nā ʻano like ʻole o ko mākou ola, akā ʻaʻole maʻalahi ka ulu ʻana no ka mea aia mākou i kahi kaua ma waena o kā mākou maʻamau maʻamau (o ka noʻonoʻo a me ka hana) a me kā mākou makemake i nā ʻano hana hou, wahi a Michael Gervais. , Ph.D., psychologist a me ka luna o ka hana kiʻekiʻe no DISC Sport and Spine Center ma Newport Beach, Kaleponi. ʻO kekahi o ia mau maʻamau ʻo kā mākou kamaʻilio pilikino. "ʻO kā mākou kamaʻilio i loko, i ʻōlelo ʻia a pilikino, pehea mākou e ʻike ai i ka honua," wahi āna.

A ʻo ka hoʻolohe ʻana i kāu kamaʻilio pilikino ka mana e hoʻonui ai i kou ʻano o ke ola a i ʻole ke hoʻohoka iā ʻoe mai ka hōʻea ʻana i kāu mau pahuhopu. Inā paʻakikī ʻoe e kūkulu i ke kino āu i moeʻuhane ai, e hoʻi i hope a hoʻolohe iā ʻoe iho. E hoʻolohe i kekahi o kēia mau ʻōlelo kamaʻilio ponoʻī maʻamau? A laila e hoʻomau i ka heluhelu ʻana no ka ʻōlelo aʻoaʻo a ka poʻe loea e pili ana i ka rephrase i kāu ʻōlelo a hoʻomaka i ka nānā ʻana i kēlā mau pahuhopu hoʻoikaika kino.

ʻAʻole e lahilahi kaʻu ʻūhā nui

Hoʻokumu koke kēia ʻano ʻōlelo i ka haunaele i kou manaʻo a me kou lolo, i ʻōlelo ʻo Gervais. "Ke huhū a maikaʻi ʻole paha kā mākou mau manaʻo, pane ka lolo i ka hoʻokuʻu ʻana i kahi kemika e hoʻopili i ka naʻau." Hiki i nā manaʻo maikaʻi ʻole ke lilo i mea ʻawaʻawa, no ka mea, ua hoʻopilikia ʻia ko mākou ʻōnaehana pale ma muli o ka hoʻoulu nui ʻana o ka mīkini hakakā-a-lele. "Hoʻokumu ka noʻonoʻo maikaʻi ʻole i kahi ʻano kūloko kūloko e hiki ai iā mākou ke ʻike iā mākou iho i ke kaumaha, hopohopo, a ʻoi aku ka nāwaliwali o ke kino," wahi a Gervais. "E lilo ia i mea hoʻohewa iā ia iho." I ka ʻoiaʻiʻo, ʻo ka toning a me ka hoʻokū ʻana i kou mau uha he mea pono e nānā i ka papaʻai, a me ka cardio a me ka hoʻomaʻamaʻa ikaika. Hoʻopili pū me nā lunges, squats, a me nā step-ups ʻelua a ʻekolu mau manawa o ka pule no kou ʻo nā ʻūhā maikaʻi loa.

Loaʻa iaʻu nā Genes momona a ʻaʻole hiki ke lilo i ka kaumaha

He mea maʻamau ka hopohopo inā loaʻa i kou makuahine kahi ʻeke muffin, akā, ʻo ka DNA ma waho, ʻaʻole ʻoe i manaʻo e loaʻa i kona ʻano kino like. Hōʻike nā noiʻi he 20 a 30 wale nō ka nui o ka loaʻa ʻana o ke kaumaha i pili i ka genetics, wahi a ka mea aʻo ʻo Tom Holland, ka mea kākau o Kuʻi i ka hale hoʻoikaika kino (William Morrow, 2011), no laila hiki iā ʻoe ke hoʻololi nui. "Pili pinepine ka nui i nā kumu moʻomeheu, ʻaʻole nā ​​genetics, no laila e hoʻomaka me ka poʻe e hoʻomaʻamaʻa i nā ʻano meaʻai olakino, ʻoiai ke hōʻike nei nā haʻawina ʻike mākou i ke aniani i nā mea a mākou e ʻai pū ai," i ʻōlelo ʻo ia. ʻO ka lawe ʻana i kāu ʻai me ka ʻike ʻana i kāu pilikia nui e hiki ai iā ʻoe ke kuhikuhi i nā wahi āu e pono ai e hana.

Holo ka maʻi puʻuwai i loko o koʻu ʻohana, no laila ua make au

ʻO ka hānau ʻana me nā "genes maikaʻi ʻole" ʻoiaʻiʻo hou aku ke kumu e hana ai, wahi a Andrew M. Freeman, MD, kauka maʻi me ka ʻoihana o ka lāʻau lapaʻau ma ka National Jewish Health ma Denver. Hoʻohālikelike ka hoʻoikaika kino maʻamau i kekahi o nā lāʻau lapaʻau maikaʻi loa no ka mālama ʻana i ka maʻi puʻuwai, ke koko kiʻekiʻe, a me nā pilikia cholesterol, a hoʻōla, pale, a i ʻole hopena maikaʻi i nā maʻi āpau i ʻike ʻia, wahi āna. Manaʻo ka American Heart Association a me ka American College of Cardiology i 150 mau minuke o ka hana wikiwiki i kēlā me kēia lā. "E hōʻea i kēlā me ka hana ʻana i 30 mau minuke i kēlā me kēia pule a haʻalele i nā hopena pule," wahi a Kauka Freeman. A ʻaʻole pono ʻoe e hou i ka mīkini ma ka mīkini: Holo wikiwiki, holo wāwae, wili ʻana, ʻauʻau, a i ʻole nā ​​hana ʻē aʻe āu e hauʻoli ai. A mai poina hiki ke kōkua i kahi papa momona, momona-kolesterol.

Loaʻa wau i kahi metabolism lohi ma mua o nā mea ʻē aʻe

ʻO ka manaʻoʻiʻo aia ʻoe i kahi pōʻino e lilo paha ʻoe i makemake ʻole e hoʻoikaika kino. Akā, inā manaʻo ʻoe he pilikia ka metabolism, e hana i nā hana e hoʻoikaika ai, wahi a Katrina Radke, ka ʻauʻau 'Olumepika a me ka mea kākau o E lilo i mea maikaʻi loa me ka pilikia ʻole (Motivational Press, Inc.). E lawe i ka hoʻomaʻamaʻa wā waena, a ʻai i kēlā me kēia ʻekolu a ʻehā mau hola, a loaʻa iā ia ka bonus o ke kōkua ʻana iā ʻoe e pololi ʻole a māʻona paha, no laila ʻike ʻoe i ka ikaika mau, i ʻōlelo ʻo ia.

ʻAʻole wau ʻike i kahi ʻokoʻa, no laila no ke aha ʻo Bother?

Pono nā hana e hele mai me kahi hōʻole: "ʻaʻole maʻamau nā hopena o ka pō." I ka ʻoiaʻiʻo, ʻelua a ʻekolu mau mahina e hoʻomaka ai e ʻike i nā loli-ʻo ka manawa i haʻalele pinepine ai ka poʻe, wahi a Holland. "Pono ʻoe e hoʻomanaʻo ʻaʻole i lawe ʻoe i hoʻokahi pule e loaʻa ai ke kaumaha, no laila, no ke aha ʻoe e manaʻo ai e nalowale i ka pō? ʻAʻole paha ʻoe i laila, akā ua kokoke ʻoe ma mua o kou." ʻO kēlā me kēia paona āu e makemake ai e nalo e koi ana i kahi deficit 3,500-calorie, no laila inā makemake ʻoe e lilo i kahi paona i hoʻokahi pule, ʻokiʻoki i nā calorie he 500 i ka lā ma o ka papaʻai a me ka hoʻoikaika kino.

ʻAʻohe oʻu Butt, a ʻaʻohe mea hiki ke hoʻololi i kēlā

Me nā pilikia puʻuwai a me ke kaupaona, hiki iā ʻoe ke hoʻomaikaʻi iā Māmā a me Pāpā no kahi pālahalaha hope a hoʻomaikaʻi i kāu mea. ʻOiai ua hoʻoholo pono ʻia kou mau mākau āpau ma mua o kou hānau ʻia ʻana, "hiki iā ʻoe ke hāpai i ka pā," wahi a Irv Rubenstein, Ph.D., ka mea hoʻomaʻamaʻa kino a me ka mea hoʻokumu o S.T.E.P.S. (Scientific Training and Exercise Prescription Specialists) ma Nashville, Tennessee. E lawe i kāu hoʻomaʻamaʻa kino haʻahaʻa i ka pae aʻe: Paipai ʻo Rubenstein i nā kuʻekuʻe e hele i ka hohonu no laila ua kokoke like a i lalo paha kou ʻūhā, a e piʻi i luna ma kahi noho 12-18-iniha a i ʻole me ka hoʻohana ʻana i nā dumbbells e hiki ai iā ʻoe ke hana 2 a Nā 3 set o 6 a 12 reps.

ʻAʻohe oʻu manawa e

Hoʻoikaika kino

ʻO kēia kamaʻilio ponoʻī āpau a ʻaʻohe mea e maʻalahi ke lilo i mea pōʻino i nā kūlana a puni mākou, wahi a Radke. "Ke hana mākou i nā kala, no ka mea hopohopo mākou i ka hana maoli ʻana. ʻAʻole paha mākou e ʻike i ka mea e hana a makaʻu paha ʻaʻole e uku." Ke hana mākou i kahi ʻike nui e ʻike ai i ka mea e loaʻa iā mākou inā mākou i hana i ka hana mua, hiki iā mākou ke hoʻoikaika. Paipai ʻo Radke e hoʻomaka me ka ʻelima mau minuke o ka hanu maʻamau a me ka hoʻolōʻihi ʻana, a i ka manawa e maikaʻi ai ka manaʻo, e hoʻohui i nā mea hou aʻe a i ʻole nā ​​hana ʻē aʻe. "ʻO ke kī e kūlike me kahi mea liʻiliʻi, kūkulu i kou hilinaʻi, a laila e lawe i nā kaʻi e hiki mai ana," i ʻōlelo ʻo ia.

ʻAʻole hiki iaʻu ke hoʻohana i nā kaumaha:

E hoʻonui au!

E nānā kākou i ka ʻepekema ma aneʻi: "ʻAʻole i loaʻa i nā wahine ke kiʻekiʻe o ka testosterone e lilo i mea nui," wahi a Holland. "Eia nō naʻe, makemake ʻoe i nā mākala wīwī e like me ka hiki ma mua o ka hoʻonui ʻana i ka metabolism." Inā makaʻu ʻoe i ka lilo ʻana i Hulk, e haki i kahi lepe a hoʻopaʻa i nā anapuni (kou mau ʻūhā, nā lima luna, nā keiki bipi, a me nā mea ʻē aʻe), e ʻimi nei i ka ʻokoʻa ma ka manawa i hiki iā ʻoe ke ʻike i ka ʻeleʻele a me ke keʻokeʻo inā ʻoe e ulu ana a i ʻole e hoʻopaʻa ana i luna. Hiki i kekahi mau wahine ke kūkulu, akā koi kēia i ka lawe ʻana i nā calorie hou aʻe ma mua o kāu e pono ai, i ʻōlelo ʻo Rubenstein. "ʻO nā kaupaona nā ala pono loa o ka loaʻa ʻana o nā ʻano o ka ikaika a me ke kani a ka hapanui e makemake ai nā wahine," wahi a Rubenstein. Manaʻo ʻo ia e hana i ka cardio i nā lā like me ka hoʻomaʻamaʻa kūʻē ʻana, e hōʻike ana nā haʻawina e hoʻonui i ka ulu hoʻoulu ʻana ma mua o ka hana ʻana i nā mea ʻelua-a ʻo ia hoʻi ke kino toned me ka nui ʻole.

Nawaliwali wau-ʻAʻole hiki iaʻu

Hapai i na Kaumaha

Inā nāwaliwali ʻoe, pono ʻoe e hāpai i nā kaupaona e kōkua i kou mau mākala e ulu ikaika. Mai hopohopo e pili ana i ka helu ma nā dumbbells; e hoʻomaka me nā mea āpau hiki ke hāpai a holomua i nā kaupaona kaumaha ke maʻalahi ka poʻe. ʻOiai ʻo kāu hana kino, hana ʻo Radke. Hiki i nā hoʻoikaika kino, nā huki huki, nā kuʻekuʻe wāwae, a me nā mea hana ʻole ʻē aʻe ke hana i kahi hoʻomaʻamaʻa maikaʻi a paʻakikī. "E hoʻomaka paha ʻoe me ka paʻa ʻana i kahi kūlana push-up me kou mau kuli ma ka honua e hoʻomaʻamaʻa i ke kākoʻo ʻana i kou kino ponoʻī," hoʻohui ʻo Radke.

ʻAʻole loa wau e loaʻa i kahi ʻōpū pālahalaha ma hope o ka loaʻa ʻana o nā keiki

ʻO ka mua, e hoʻomanaʻo i ka ʻO Beyonces a ʻO Reese Witherspoons o ko ke ao nei he mau mea hoʻomaʻamaʻa pilikino, nā mea mālama meaʻai, nā mea kuke, a me nā loea ʻē aʻe e hāʻawi iā lākou i nā hoʻolālā a me ka noʻonoʻo ponoʻī, me nā nannies a i ʻole nā ​​hui ʻelua e nānā ana i kā lākou pēpē ʻoiai e hana pololei ana no ʻelua mau hola. Akā, ke ālai ʻana i kahi diastasis recti (ka hoʻokaʻawale ʻana i ka ʻili o ka rectus abdominis) a i ʻole ka ʻili i hoʻolōʻihi ʻia, "hiki i ka wahine ke lilo i ka momona a kani hou nā mākala me ka hoʻoikaika pono," wahi a Rubenstein. ʻO ka cardio ka hana mua, a ua hōʻike ʻia kahi hoʻomaʻamaʻa wā e hoʻemi i ka momona o ka ʻōpū ma mua o ka cardio haʻahaʻa. Manaʻo ʻo Rubenstein i 15 a 20 mau minuke o ka manawa i ʻekolu lā o ka pule. Inā paʻakikī loa ia, hiki ke hana i 30 mau minuke o ka cardio maʻamau ma kahi o ʻelima mau lā o ka pule. ʻO Toning ka ʻāpana ʻelua: E nānā i kāu obliques e huki i kou paia ʻōpū i kāu laina waena. E hoʻāʻo i nā papa ʻaoʻao, nā crunches oblique, a i ʻole nā ​​kaʻapuni me ka paipu. Akā ʻoiaʻiʻo pono ʻoe e hoʻohui i kēia me kahi papaʻai e hāʻawi ana i kahi mau haneli mau kalori ma mua o ka mea āu e ʻai ai (ʻaʻole e hele i lalo o 1,200 calories, kahi e hele ai kou kino i ka wī a hele mālie kāu metabolism).

Nānā no