"Reverse Resolutions" Pono ʻoe e hana i kēia makahiki hou

Anter

• "ʻAʻole wau e hoʻomaka i ka hele ʻana i ka hale hoʻoikaika kino e hoʻomaka mau ana i Ianuali."
• "ʻAʻole au e hoʻolei i ka meaʻai, a ʻaʻole wau e hoʻonele iaʻu iho."
• "ʻO ka ʻoiaʻiʻo, ʻaʻole wau e hele i ka papaʻai. A ke maopopo nei ʻaʻole wau e helu i nā calorie."
• "ʻAʻole wau e hoʻāʻo e 'kiʻi i ka toned.'"
• "ʻAʻole wau e lilo i kauā i ka unahi."
• Nānā no

Ua kaulana nā hoʻoholo paona a me ka hoʻoikaika kino no ka mea ʻaʻole ia e hana-no laila pono nā kānaka e hoʻoholo e hana hou i kēlā me kēia makahiki. ʻO ka manawa kēia e hoʻōki ai i ka pōʻaiapuni ʻole kūleʻa a hoʻāʻo i kahi mea hou i kēia makahiki: Inā makemake maoli ʻoe e kūleʻa, e lawe i ka mea āu e manaʻo ai e hana, a hana i ka ʻaoʻao ʻē aʻe. ʻO kēia mau "hoʻoholo hoʻohuli" e hoʻohuli i nā hoʻohiki kuʻuna New Year's topsy-turvy, me nā kumu loea a kākoʻo ʻia e ka ʻepekema no ke koho ʻana i ke ala i hele ʻole ʻia. E heluhelu ma nā ʻōlelo hoʻohiki he ʻelima i ke kani ʻole o ke kani akā e kōkua maoli iā ʻoe e hoʻōlō i lalo a hoʻolālā no ka wā lōʻihi. (E nānā: Pehea e pili ai i kāu ʻōlelo hoʻoholo o ka makahiki hou ke ʻike ʻole ka hewa ʻole)

"ʻAʻole wau e hoʻomaka i ka hele ʻana i ka hale hoʻoikaika kino e hoʻomaka mau ana i Ianuali."

ʻO nā kānaka āpau (ʻaneʻane, ʻaneʻane ʻo nā mea āpau) e hoʻoholo e hoʻomaka i ka pā ʻana i ka hale haʻuki e hāʻule i ke kaʻa i loko o kahi mau mahina-e like me kahi ana, a hiki i ka 60 pākēneka o nā lālā hou i hoʻohana ʻole ʻia, a hoʻi ka hele ʻana i nā fanatics hoʻoikaika kino maʻamau e Pepeluali .

Hoʻokahi wehewehe kūpono no ka hāʻule: ʻeha. ʻAʻole mākaukau nā kino he nui i hele i loko o ka hale hoʻoikaika kino no nā neʻe a lākou e hana ai ma laila, wahi a Aaron Brooks, he loea biomekanika a he mea nona ka Perfect Postures ma Auburndale, MA. Ma mua o kou hoʻomaka ʻana i kahi papahana hoʻoikaika kino, he mea nui e ʻike i nā nāwaliwali o nā mākala a me nā kaulike ʻole a hoʻoponopono iā lākou ma mua o ka hoʻopiʻi ʻana i kou kino me ka hoʻomaʻamaʻa ikaika.

Hiki ke paʻakikī ka nui o ke kaulike kino maʻamau i kahi-ʻūhā kiʻekiʻe ma mua o kekahi, huli ke kuli, a i ʻole pelvis i kuli hewa-a hiki iā lākou ke hopena i kahi ʻeha a lohi i kāu holomua ma ka hale hoʻoikaika kino. He alakaʻi like ʻO ke kino haʻuki i ke kaulike hiki iā ʻoe ke kōkua iā ʻoe e ʻike i nā nāwaliwali iā ʻoe iho, a hana i nā hana hoʻoponopono ma ka home, ʻoiai he mea hoʻomaʻamaʻa pilikino pono i ʻike ʻia e hiki ke hana i nā hoʻokolohua a kuhikuhi i nā neʻe like (a nānā i kāu holomua) e kōkua iā ʻoe e hele ma ke ala-nīnau i kāu hale hoʻoikaika kino inā he mea hoʻomaʻamaʻa. loaʻa iā ʻoe ka hōʻoia, a hoʻohana paha i kēia mea hana ʻimi e loaʻa kahi kokoke iā ʻoe.

Ma loko o kekahi mau pule, e mākaukau ʻoe e kaʻi i nā neʻe e ikaika ai a wīwī ai i kēia makahiki, me ka liʻiliʻi o ka hōʻeha a me nā hiʻohiʻona ʻoi aku ka maikaʻi no ka hoʻonui ʻana i nā hopena. ʻAe, a e emi ana ka nui o ka hale haʻuki ma ia manawa. (Hiki iā ʻoe ke pā i ka hale haʻuki i ka mahina o Dekemaba-e emi ana ka hana a e hoʻomaka ʻoe i kāu mau pahuhopu. Eia kekahi, ʻoi aku ka nui o nā pōmaikaʻi i ka hoʻomaka ʻana i kāu hoʻoholo makahiki hou.)

"ʻAʻole au e hoʻolei i ka meaʻai, a ʻaʻole wau e hoʻonele iaʻu iho."

ʻO ka manaʻo maʻamau ka hoʻokuʻu ʻana i ka meaʻai e makemake nui ai ʻoe, akā ua hōʻoia ka ʻepekema: Ma kahi haʻawina 2010 i paʻi ʻia ma ka puke pai. ʻObesity, nā mea ʻai i kāohi ʻia mai ka ʻai ʻana i kahi mea ʻono liʻiliʻi e waiho "makemake" ʻia ma mua o ka poʻe i nahu ʻia i nā mea ʻono. "Ua ʻoi aku ka ikaika o ka makemake o nā Dieter me ka ʻole o ka mea ʻono," wahi a Dawn Jackson Blatner, RD, he kākāʻamaʻai meaʻai ma Kikako. ʻO ka lele ʻana "e backfire." (Hōʻoiaʻiʻo: Hoʻomaka kēia Meaʻai Meaʻai Meaʻai Meaʻai i kēlā me kēia Lā a Nalo 10 Pounds)

No laila, mai hoʻokuʻu i nā mea ʻono inā makemake ʻoe i ka kūleʻa: e hoʻokaʻawale iā lākou i ʻelua bākeke a lanakila i kou makemake. "ʻO ka bākeke kahi keke kokoleka decadent-hoʻoheheʻe ʻia, ʻulaʻula ʻulaʻula huluhulu. ʻO nā meaʻono kaiāulu wale nō ia," i ʻōlelo ʻo ia. "Ke hele aku ʻoe i waho me kahi hoaaloha a i ʻole i kahi lā aloha, ʻai i kēlā mau mea. E hauʻoli iā lākou, launa pū, a leʻaleʻa." Akā i nā pō maʻamau, pili me nā mea ʻono o kēlā me kēia lā-ka mea a Blatner i kapa aku ai he "hua momona," e like me ka maiʻa maloʻo i hoʻomaʻemaʻe ʻia "lawelawe palupalu" a i ʻole ʻāpala ʻoki mehana me ka ʻala applie pie. ʻO kēlā me kēia o kēia mau mea e māʻona ai i ka niho momona, wahi a Blatner, a loaʻa pū kekahi bonus meaʻai-huaʻai, minerala, a me ka fiber hiki iā ʻoe ke piha.

Inā ʻaʻole ka nāwaliwali ka mea ʻaiʻono, hoʻopili i kēia ʻōlelo aʻoaʻo i ka meaʻai āu e aloha ai. ʻO ke kī e ʻike i nā mea hiki iā ʻoe ke hana kūpono ma waena o kāu palena ponoʻī, a loaʻa iā ʻoe ka pōmaikaʻi. "Inā ʻaʻole hiki iā ʻoe ke ola me ka ʻole o ka meaʻai Kina, akā hiki iā ʻoe ke ʻoki i kāu ʻāpana i ka hapalua a hoʻohui i nā meaʻai hou aku, e hana i kēlā," wahi a Valerie Berkowitz, RD, ka luna o ka meaʻai ma ka Center for Balanced Health.

"ʻO ka ʻoiaʻiʻo, ʻaʻole wau e hele i ka papaʻai. A ke maopopo nei ʻaʻole wau e helu i nā calorie."

ʻAʻole ka nīnau inā ua hoʻāʻo ʻoe i ka papaʻai, akā ehia-ʻaʻole ia no ka loaʻa ʻole o ka mea kūpono iā ʻoe, wahi a Blatner. ʻAʻole ia he mea kūpono. "Inā lākou i hana, ʻaʻole e ʻimi nā kānaka i ka mea aʻe," i ʻōlelo ʻo ia. "Ua ʻike ka hapa nui o ka poʻe i nā mea i loko o nā puke papaʻai. ʻO ka papaʻai kahi ʻike. Akā makemake ʻoe i ka loli." (Related: No ke aha ʻoe e haʻalele ai i ka meaʻai paʻa i hoʻokahi manawa a no nā mea āpau)

Ma kahi o ka nānā ʻana i ka hoʻonele ʻana iā ʻoe iho, a i ʻole ka helu helu, a i ʻole nā ​​​​calorie, e aʻo e helu iā ʻoe iho, wahi āna. "No ka holomua mau ʻana, makemake ʻoe e kūkulu i ka hilinaʻi iā ʻoe iho, ʻaʻole i kahi puke a i ʻole kahi polokalamu [helu helu ʻana]," wahi a Blatner. "ʻAʻole pono ʻoe e ʻike i nā calorie. Pono ʻoe e ʻike ʻo ka mea āu e ʻai nei ʻaʻole hana nāu. Inā ʻai ʻoe i kahi mea liʻiliʻi ma mua o ka mea āu e ʻai nei, a hoʻomaikaʻi iki i ka maikaʻi o nā meaʻai. bit ... ma ka hana ʻana i kēlā, e hōʻemi ʻoe i nā calorie. ʻOi aku ka mea hānai ia. "

"E holoi maʻemaʻe i kāu pāla no ka Makahiki Hou-hoʻomaka me kahi kiʻi hou o ʻoe iho, a e hoʻāʻo e ʻai maʻamau," wahi a Berkowitz. "ʻAi ʻoe i ka mea āu e ʻike ai e ʻai ana ʻoe, ʻaʻole nā ​​meaʻai i hoʻopiha ʻia me nā kō a me nā mea hoʻohui a mea hoʻomalu paha." Ma mua o ka helu ʻana i nā calorie, e noʻonoʻo i ka hana ʻana i nā mea olakino e like me ka ʻai ʻana i nā mea kanu hou aʻe a mālama i nā ʻāpana. "ʻEono mahina mai kēia manawa, [e like paha ʻoe me] he kanaka ʻē aʻe," wahi a Blatner.

"ʻAʻole wau e hoʻāʻo e 'kiʻi i ka toned.'"

I ka ʻoiaʻiʻo, ʻo ka "tone" o ka mākala ʻo ia wale nō ka hoʻomohala ʻana i kou puʻupuʻu, ʻaʻole pehea ka wiwi a me ka lime. Akā ʻaʻole ka pilikia me ka terminology-ʻo ia me ka naʻaupō naʻaupō naʻaupō o ka nui o ka poʻe e hoʻokokoke i ka loaʻa ʻana o ke kino wīwī a lākou e makemake ai.

"ʻO nā mea āpau āu e lohe ai i ka hale hoʻoikaika kino e pili ana i ke ʻano he kiʻekiʻe reps no ka nānā ʻana i nā wīwī, nā reps haʻahaʻa no ka nui," wahi a Nick Tumminello, he kumu hoʻoikaika a hoʻoikaika i Florida a me ka luna o Performance University. Akā ʻaʻole ia ke kiʻi piha.

Wahi a ka noiʻi, ʻo ke ala i ka hypertrophy-nui aʻe nā ʻiʻo-ʻo ia me 12 a 20 sets o 8 a 15 (a ʻoi aku paha) reps i kēlā me kēia pule. Hoʻonui kēia hoʻolālā i ka manawa holoʻokoʻa o kou mau mākia ma lalo o ka haʻalulu, a me ka "pump" muscular e hiki mai ana ke hoʻopili ʻia kou mauʻiʻo me ke koko ma hope o kahi hoʻonohonoho lōʻihi-e pono e hoʻopili pū ʻia nā mea ʻelua no nā loaʻa hypertrophic i hoʻomau ʻia, wahi a Tumminello. Ke hana ʻoe i nā hoʻonohonoho pōkole a ʻoi aku ke kaumaha (o 6 reps, no ka laʻana), ʻo ka neuromuscular ka hopena - e piʻi iki ana kou ʻiʻo, akā e ʻoi aku ka ikaika.

Akā ʻaʻole ia he manaʻo e hōʻalo ʻoe i nā hoʻonohonoho lōʻihi inā makemake ʻoe e hōʻalo i ka nui. No nā hualoaʻa 'toned' hiki iā ʻoe ke ʻike, e like me ka puʻu hāpai a me nā lima wīwī, pono ʻoe e hoʻomohala i kēlā mau mākala me nā ʻelemu kiʻekiʻe. No nā ʻiʻo āu e makemake ai e hoʻoikaika no ka pono o ka hoʻoikaika kino, ka puhi ʻana i ka calorie, ka ʻiʻo wīwī, a me ka lilo ʻana o ka momona, akā ʻaʻole ʻoe makemake e hōʻike pono, e like me kou kua a me nā quads, ʻoi aku ka pōkole reps ke ala e hele ai. (Eia ke kumu ʻaʻole e hoʻonui ʻoe i ka lawe ʻana i nā mea kaumaha.)

"ʻAʻole wau e lilo i kauā i ka unahi."

ʻAʻole mākou e ʻōlelo e hoʻokuʻu i ka pālākiō a pau-ʻoiaʻiʻo, hōʻike nā haʻawina e pono ʻoe e kaupaona iā ʻoe iho i kēlā me kēia lā no nā hopena maikaʻi loa. Ua ʻike nā kānaka ʻepekema ma Minnesota ʻo ka poʻe make i hehi i ka pālākiō i kēlā me kēia lā ua nalowale ʻelua ka nui o ke kaumaha ma mua o ka poʻe i kaupaona pinepine iā lākou iho, a i ʻole e haʻalele loa i ka unahi.

Akā, hiki ke alakaʻi hewa nā helu: I ka lā mua o kāu menstrual cycle, no ka laʻana, e mālama ʻoe i ka nui o ka wai, hiki ke alakaʻi i kahi paona kaumaha, e like me kahi noiʻi Kanada makahiki. Ma ka laulā, e like me ka hoʻopaʻa ʻana o kahi noiʻi, aia kou kaumaha i nā "fluctuations cyclic maʻamau" -e pili ana i nā helu i kekahi manawa DO wahahe.

Ka haʻawina: E ʻike i nā mea hou aʻe o ke ana ʻana. E kūʻai i ka lipine ana a ka mea humuhumu a hoʻohana iā ia no ka mālama ʻana i kou pūhaka, ka umauma, ka ʻūhā, ka bipi keiki, ka lima, a me nā ana pulima. Ke iho i lalo, hoʻolauleʻa, a ke piʻi aʻe nā poʻe ʻē aʻe, e ʻike i ke poʻo o ke ala pololei. A i ʻole e koho i kahi ʻāpana lole i kūpono i kēia manawa. Ke hoʻomaka ia e hemo, ke holomua nei ʻoe. Ke hoʻomaka nei kahi ʻāpana ʻoi aku ka ʻoi aku ka maikaʻi, hele ʻoe i ke ala kūpono, no ka mea ʻole a ka pālāki e ʻōlelo ai. (E hoʻoulu ʻia e kēia mau lanakila lanakila ʻole mai nā wahine maoli.)

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