ʻO kāu hoʻolālā 5-Day, Nānā-Nānā-Nānā maikaʻi

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Inā ʻoe e pāʻina nei i kahi ʻaina awakea a i ʻole me ka inu ʻana i nā mea inu me kāu mau kaikamahine, ʻo ka lā Valentine kahi lā kahi e makemake ai nā wahine āpau e manaʻo-a nānā i kā lākou sexiest. Inā ʻoe e haʻalele nei i ka hale hoʻoikaika kino i kēia mau lā, ʻaʻole nalowale nā ​​manaʻolana āpau. Ke noho nei i kāu ʻano maikaʻi loa no ka pule hope hiki ke hana i nā ʻokoʻa āpau i ka pālahalaha ʻana i kou ʻōpū a me ka hoʻoliʻiliʻi wikiwiki ʻana i kou mau mākala.

Huli mākou iā Franci Cohen, mea hoʻomaʻamaʻa pilikino, mea lapaʻau hōʻoiaʻiʻo ʻia, mea hoʻoikaika kino hoʻoikaika kino, a me ka mea hoʻokumu o Fuel Fitness ma Brooklyn, no kahi papaʻai a me ka hoʻolālā hoʻoikaika e kōkua iā ʻoe e kani a emi i loko o ʻelima mau lā wale nō. ʻO nā lā āpau he ʻehiku a ʻeiwa mau pāʻina ʻai (koho ʻia e like me M1, M2, a me nā mea ʻē aʻe), nā mea āpau me nā meaʻai e hōʻike ana i nā perab metabolic liʻiliʻi ʻaʻole e hoʻonui wale i ka puhi ʻana o ka calorie i kēia pule, akā e hoʻomau i kāu ʻōnaehana ke maʻalahi ʻoe i ka ʻai maʻamau i kēia pule aʻe. Hiki iā ʻoe ke inu kope i loko o ka pule, akā e lele i ke kō a paʻa i ka waiū skim inā ʻaʻole ʻoe makemake e ʻeleʻele. A mai poina e inu ma ka liʻiliʻi he 32 auneke wai i kēlā me kēia lā. (ʻO ia kekahi o kā mākou 10 mau ala e lilo ai ka kaumaha me ka hoʻāʻo ʻole.)

E hāhai i nā papa ʻaina a me nā manaʻo hoʻoikaika kino ma lalo e nānā i kāu ʻoi loa i kēlā me kēia mea āu e ʻaʻa nei-a ʻaʻohe i kēia lā Valentine. (Pono i nā manaʻo no ka mea e ʻaʻahu iki? E hoʻāʻo i kēia mau Pretty Intimates: The Season's Sexiest Lingerie.)

Lā 1

E noʻonoʻo e pili ana i ka ʻai ʻana i nā ʻāpana liʻiliʻi i nā manawa hiki ke hōʻemi i kou nui o ka ʻōpū, hiki ke kōkua iā ʻoe e hoʻopiha no ka mea ʻoi aku ka liʻiliʻi o ka meaʻai, a e paʻa mau ai ke kō i ke kō.

Hoʻolālā Meaʻai:

M1: 1/2 mau kīʻaha pancakes oatmeal (Hoʻohui i 1/2 ʻopa o nā ʻanoʻano, 3 mau hua keʻokeʻo, 1/2 maiʻa i puhi ʻia, a me ke kinamona. ʻŪpala me ka paila kuke a ninini i ka hui pancake ma nā puna. Flip ke hoʻomaka lākou e hu. . E mahele i ka hapalua no kēia manawa, a ʻo ka hapalua no M4.) Nā pancakes kiʻekiʻe me 8 raspberry.

M2: 1 ʻōpelu ʻōmaʻomaʻo me 2 punetēpu papu, yogurt Greek lowfat

M3: Hoʻopili ʻo Turkey: e hoʻomoe i 3 mau lau ʻōmaʻomaʻo nui i lalo pākahi e like me ka wahī. Ma kēlā me kēia, hoʻolaha i ka aiola balsamic (i hana ʻia mai ka vīnega balsamic, muston Dijon, lowfat green mayo, paʻakai, pepa). ʻO luna me 1/4 paona mau ʻāpī pākī hou (ʻaʻole ka ʻiʻo deli), 2 kāloti kuʻi ʻia, a me 1/4 kīʻaha dandelion greens, i māhele like ʻia i waena o nā mea ʻekolu. ʻOlokaʻa e like me ka wahī. Hāʻawi ka meaʻai i 3 wahī.

M4: 1/2 oatmeal pancake meaʻai a me kahi momi

M5: 6 mau ʻalemona maka a me 1 kopa waiū skim

M6: 4 auneke i hoʻomoʻa ʻia i ka umauma moa, ʻoki ʻia, a hoʻolei ʻia ma luna o kahi salakeke ʻIseraʻela e loaʻa ana he 3 mau kukama Israeli i ʻokiʻoki ʻia, 1 hua ʻia i ka pepa ʻulaʻula, wai wai o 1 lemon a pau, a me 1/4 kīʻaha pāʻakai ʻokiʻoki. ʻO ka wā me ke kumino a me kahi kiko o ka paʻakai inā makemake ʻia.

M7: 4 auneke o ka wai wela me ka lemon, a me kahi pola o 1 kīʻaha arugula maka no kahi meaʻai maikaʻi o ka pō

Hoʻoikaika kino: Hoʻokahi hola o ka kickboxing (E lawe i kahi papa, a i ʻole hoʻāʻo i kā mākou Killer Kickboxing Workout a me Kickboxing no Killer Abs.)

Lā 2

E hoʻolohe i kou kino: Hoʻokahi neurotransmitter i kapa ʻia ʻo CCK (cholesystokinene) i hoʻouna ʻia mai ka ʻōpū i ka lolo e hoʻopaʻa inoa ua piha ʻoe, akā 20 mau minuke ka lōʻihi o ka hoʻouna ʻia ʻana o kēia leka. ʻAi mālie e hāʻawi i kou kino i ka manawa kūpono e ʻike ai ua piha a mālama iā ʻoe i mau kaukani calories.

Hoʻolālā Meaʻai:

M1: 3 Spider Bites (Hoʻohui pū me hoʻokahi kīʻaha o ka wā kahiko, 2/3 pūniu niu i kālua ʻia, 1/2 kīʻaha nut nut, 1/2 kīʻaha flaxseed, 1/2 kīʻaha kokoleka ʻeleʻele nibs, 1/4 agave a i ʻole ka meli, 1 a 2 teaspoon vanilla extract. Uhi a hoʻokomo i loko o ka pahu hau no hoʻokahi hola, a laila ʻōwili i nā pōpō. Hāʻawi ka meaʻai i 25 a 30 mau pōpō.)

M2: 1/2 kīʻaha toasted palaoa kālua palaoa cereal me ka 1/2 kīʻaha skim waiū, a me 3 strawberry

M3: 1 kīʻaha cantaloupe i ʻoki ʻia me 3 mau walnuts maka a me 3 nā ʻalemona maka

M4: Hoʻomoʻa ʻia ka palaoa Pelekane muffin āpau, me ka omelet i hana ʻia me 3 mau hua keʻokeʻo a me 1/2 kīʻaha mau lau spinach pēpē.

M5: 1 hiki i kekahi kanaka ke keʻokeʻo keʻokeʻo i ka wai i hui pū ʻia me 1/2 kīʻaha kāpelu pākī i wili ʻia, 1/4 kīʻaha wili wili, Lowfat mayo, a me Dijon mustard

M6: 2 nahu spider a me kahi ʻāpala ʻōmaʻomaʻo liʻiliʻi

M7: 4 auneke i salmon i kāhu ʻia ma luna o 2 mau kīʻaha wīwī wīwī (kāwili kāwele keʻokeʻo keʻokeʻo / cole slaw kāwili me lowfat mayo a me wasabi mayo e like me ka makemake)

M8: 1 pepa bele ʻulaʻula a me 1 kīʻaha wai wela me ka wai o 1/2 lemon a me kahi paʻi o ka pepa cayenne

Hoʻoikaika kino: Hoʻokahi hola kaapuni treadmill (E hoʻāʻo i kekahi o kēia mau hoʻolālā kuni momona 4 e hoʻokio iā Treadmill Boredom.)

Lā 3

ʻEkolu mau lā i loko, ke manaʻo ʻē ʻē nei ʻoe i nā mea ʻokoʻa āpau-i nā mea āpau mai nā poʻo hina ʻana i ke kō i kahi hoʻomaʻemaʻe, olakino maikaʻi. E mālama i kahi loiloi e pili ana i ka ikaika, deflated, ʻaʻa a ʻaʻohe ʻeha āu e manaʻo ai ma hope o kekahi mau papa ʻaina a i ʻole ka lā. E hele mākaukau loa kēia ma ke ala!

Hoʻolālā Meaʻai:

M1: 1 ʻōpela ʻōmaʻomaʻo

M2: 2 punetēpu ākea, haʻahaʻa-momona yogurt Greek me 2 teaspoons Fiber One cereal, 1/4 cup blueberry, a me 1/4 cup raspberries

M3: 1 clementine a me 1 hua moa i paila ʻia

M4: Salad i hana ʻia mai ka 1/2 cup parsley a me 1/2 kīʻaha dandelion greens me ka wai o 1 lemon

M5: 1 hua moa i paila ʻia me 1 kīʻaha mea kanu minestrone ma luna o 2 punetēpu i kuke ʻia i ka pasta pasta. (Puree 6 kōmato palaʻai a kāwili pū me 32 auneke low-sodium broth no ka waihona.Mālama i 3 mau leeks hou, 3 kāloti a me 3 mau ʻūlū celery, nā mea a pau i mele ʻia no kāu kumu. Hoʻohui a hoʻohui i nā pepeiao 3 hou i kānana ʻia i kāwele ʻia, 3 kīʻaha spinach pēpē hou, 1 kēne o nā pī canelini, ninini ʻia a holoi ʻia, kekahi mau punetune he oregano hou a me 2 punetune basil hou. Hāʻawi ka meaʻai i 4 mau lawelawe.)

M6: Hoʻohui pū ʻia i hoʻokahi kīʻaha ʻokiʻoki, moa moa, 1 kīʻaha ʻāpala palaoa, 1/2 kīʻaha Panko flakes, 1 ʻōlika kālika ʻūlū, 2 teaspoon cilantro ʻokiʻoki hou ʻia, a me ka paʻakai / pepa e ʻono. Palapala 5 pālahalaha mai kēia hui ʻana a me ka grill (ʻoi aku ka maikaʻi o ka mākaukau hoʻomākaukau, ʻaʻole maikaʻi i hana ʻia). Hoʻomoʻa hoʻi i 2 mau pāpale ʻala portabella. Hoʻomoʻa ʻia ʻo Sandwich i hoʻokahi patty ma waena o ʻelua mau pahu capabella, me ka lettuce romaine.

M7: 2 Fiber One mālama (hoʻoheheʻe ʻo 2/3 ʻeke kalekaleka kokoleka, e hoʻāla i kahi ʻeke o ke olonā hoʻokahi sereala, e hoʻohui i nā ʻāpana kīʻaha 1/4. E kīʻaha i hoʻokahi i kahi pā bakena i kāwili ʻia me ka pepa waki a paʻa hoʻi! e hāʻawi mai i 26 mau meaʻai.)

Hoʻoikaika kino: Hoʻokahi hola o ke kaʻa paikikala o loko (ʻaʻohe ou papa e hele ai? Hana i kēia Spin to Slim Workout Plan!)

Lā 4

ʻO ka manawa e pāpālua ai i ka hoʻoikaika kino! He mea paʻakikī ke hoʻololi me kāu papa manawa, akā ʻo ia ke kī e ʻae i ka hoʻopunipuni liʻiliʻi a me ka splurging i ka hopena pule (e like me nā kokoleka V-Day!). ʻO nā hana i kēia lā a ʻapōpō ikaika loa e kōkua i kou kino e huki hou aʻe ma mua o ka maʻamau mai ka glycogen i mālama ʻia, e ʻae ai i ke kino e māka a hoʻopau i nā hale kūʻai momona i nā hola a ma hope o ka hoʻoikaika kino. E loaʻa i nā meaʻai ma kāu hoʻolālā kēia manaʻo like.

Hoʻolālā Meaʻai:

M1: 1 Fiber One meaʻai me ke kīʻaha kope (ka caffeine piha)

M2: ʻoki i kahi maiʻa i 10 mau ʻāpana. E lawe i 3 mau teaspoon o ka mauʻu pīpī a mahele like i luna o kēlā me kēia ʻāpana. E hoʻopaʻa ma luna o ka pā bakena i uhi ʻia me ka pepa wax. ʻAi 3 no kēia pāʻina

M3: 1/2 oatmeal pancake (ʻano like me ka Lā 1) a me 1/4 kīʻaha raspberry

M4: 1 pepa ʻulaʻula, 1 kukumba, 1 kāloti, 1 hua manu paʻa

M5: 1/2 o pancake oatmeal me 1 / grapefruit

M6: 1.5 kīʻaha kopa (ka lā o nehinei) me 2 auneke cubed moa moa i hoʻolei ʻia i loko o ka sop

M7: 2 kīʻaha ʻōmaʻomaʻo i hui ʻia me 2 auneke ka umauma moa i hoʻopaʻa ʻia, 3 ʻāpana strawberry i loko o ka salakeke, a me 6 mau ʻalemona maka i ʻoki ʻia. Kālena saladi me 2 punetēpō avocado aahu (1 avocado, kahi liʻiliʻi iki ma mua o 1/4 cup keu aila ʻoliva puʻupaʻa, 1/4 kīʻaha wai, 1/4 kīʻaha pāhiri, 1 kālika kālika, wai o 1/2 lemon hou, 1 teaspoon agave nectar, paʻakai a me ka pepa e ʻono).

M8: 1 kīʻaha wai wela me 1 puna wai lemon hou a me kahi kīʻaha o ka pepa cayenne

Hoʻoikaika kino: Hoʻokahi hola HIIT maʻamau (hilinaʻi mākou i ka hana HIIT ka Indianapolis Colts Cheerleaders hoʻohiki.)

Nā lā 5

ʻAi i kahi nui o nā protein i kēlā me kēia pāʻina-ʻo ka nitrogen i loko o ka protein e kōkua iā ʻoe e lilo i ka wai o ke kaupaona, a pono i kou kino e hana ʻoi aku i ka ʻeli ʻana i ka protein ke hoʻohālikelike ʻia i nā carbs a me nā momona (aʻoi aku ka nui o ka hana ʻoi aku ka nui o ka wela calorie!).

Hoʻolālā Meaʻai:

M1: 1 ʻāpana palaoa holoʻokoʻa, berena haʻahaʻa-calorie i hoʻomoʻa ʻia me 1 punetēpē pāpaʻi momona haʻahaʻa a me 1/2 ʻāpala ʻōmaʻomaʻo i ʻoki ʻia.

M2: 1/2 maiʻa a me 6 mau ʻalemona maka

M3: 1 koʻokoʻo ʻāpana skim aho ʻāpana a me 1 ka pepa bele ʻulaʻula

M4: Hiki i hoʻokahi kanaka ke keʻokeʻo i ka tuna i loko o ka wai, kahi liʻiliʻi o ka sinapi Dijon, a me 2 lāʻau seleri.

M5: 1/2 mau kī ʻaha kahiko i hana ʻia me ka 1/2 kīʻaha skim waiū, ke kinamona e like me ka makemake, a me 1/2 teaspoon agave

M6: 4 auneke i hoʻomoʻa ʻia i ka steak tuna me 1/2 kīʻaha kīʻaha broccoli, a me kahi saladi o 2 kīʻaha i hui ʻia me nā greens i kāwili ʻia me 1/4 kīʻaha beet ʻulaʻula i hoʻomoʻa ʻia a ʻoki maikaʻi ʻia. E kāhiko i ka salakeke me ka hui ʻana o ka vīnega balsamic, ka ʻaila ʻoliva puʻupaʻa, a me ka sinapi Dijon.

M7: 1 kīʻaha kīʻaha Pepelu

Hoʻoikaika kino: Hoʻokahi hola hola kāleka bootcamp (Makemake mākou i kēia ABS, Butt, a me Core Workout o Barry.)

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