Ib qho ntawm peb cov neeg nyeem ntev cov tsheb ciav hlau hauv tsev thiab txiav txim siab los qhia peb nrog koj cov phiaj xwm khoom noj khoom haus thaum cob qhia nrog Jillian Michaels. Raws li koj paub, txawm tias thaum lub sijhawm ua haujlwm hnyav tsis muaj kev txwv hauv cov zaub mov kom yuag poob.
Peb tus nyeem ntawv Ekaterina qhia txog nws tus kheej kev paub yuav ua li cas noj thaum qhia Jillian Michaels.
Nyeem peb lwm cov lus tseem ceeb txog khoom noj khoom haus:
- Cov khoom noj muaj txiaj ntsig: cov lus qhia ua tiav rau kev hloov mus rau PP
- Vim li cas peb thiaj li xav tau carbohydrates, cov khoom siv ua kom yooj yim thiab cov carbohydrates rau qhov kev poob phaus
- Protein rau poob phaus thiab mob leeg: txhua yam koj yuav tsum paub
- Suav cov calories: cov lus qhia tshaj plaws nyob rau hauv kev suav saib muaj calorie!
Yuav noj li cas yog tias koj qhia nrog Jillian Michaels
Catherine, 28 xyoos
“Kuv pib nrog Jillian Michaels 1 xyoos thiab 2 hlis dhau los. Zoo li ntau yam, kuv thawj qhov haujlwm yog “Daim duab yuag 30 hnub”. Rau ib hlis kuv tau txais txiaj ntsig zoo thiab txiav txim siab sim lwm chav kawm Gillian: "Lub plab hauv 6 lub lis piam" thiab "Killer rolls". Kuv ces 3 lub hlis tau ua tiav qhov "Tsaj ntawm lub cev", thiab tom qab ntawd hloov mus ua Kev Rho Tawm Lub Cev. Thaum kawg, Kuv sim txhua qhov workout Michaels, qee qhov ua ntau dua, qee qhov tsawg dua. Thiab nyob rau xyoo kuv tau tswj kom poob txog 12 lbs. Tam sim no kuv hnyav 57 kg. Ob lub hlis dhau los qhov nyhav nyob hauv qhov chaw, tab sis cov ntim tseem mus txuas ntxiv.
Tab sis kuv yuav tsis tuaj yeem ua tiav cov txiaj ntsig zoo li no yog tias tsis yog rau cov zaub mov. Tom qab ntawd txawm tias txoj kev pabcuam hnyav tshaj plaws Jillian Michaels "Ua rau qhov hnyav, yuag koj cov metabolism" tso cai rau hlawv 500 kcal. Thiab nws yog qhov tseeb xwb 100 grams chocolate. Yog li khaws qhov muag ntawm koj cov zaub mov noj yog qhov yuav tsum muaj. Ntxiv rau kev ua raws li cov ntsiab cai ntawm kev noj zaub mov kom zoo, kuv tau sim suav cov calories. Tab sis koj tsis tuaj yeem hais tias kuv tau txwv kuv tus kheej. Thiab nyob rau hauv txhua rooj plaub, Kuv tsis tshaib plab. Tsis muaj ib hnub. Thiab koj tsis qhia.
Hauv kev hais dav dav, hauv kuv lub tswv yim, txawm tias tsuas suav cov calories tsawg txaus kom poob phaus. Tab sis kuv tsis xav kom yuag yuag xwb, tab sis kom hloov pauv yam zaub mov. Uas yog, sim kom zom mis los ntawm qab zib, kom nws tus kheej rau kev noj cov txiv hmab txiv ntoo thiab zaub txhua hnub, tsis txhob hnov qab noj cov zaub mov protein tsis tu ncua. Tam sim no kuv tuaj yeem ntseeg tau hais tias txawm tias los ntawm ib tus neeg nyiam noj zaub mov nrawm, hnyuv ntxwm, noj pizza thiab tshwj xeeb tshaj yog khoom qab zib (Yog, nws yog txhua yam ntawm kuv) tuaj yeem ua tus neeg tawm suab ntawm kev noj zaub mov zoo.
Tab sis txawm pib qhia tas li, kuv tau tuaj tam sim no. Yog vim li cas kuv thiaj li txiav txim siab los qhia kuv qhov kev paub, uas pom tias ua tiav. Tej zaum cov kev xaiv ntawm kuv kev noj haus yuav pab cov neeg uas tsuas xaiv rau lawv tus kheej cov zaub mov zoo tshaj plaws rau kev tawm dag zog nrog Jillian Michaels.
Vim tias kuv hloov haujlwm, Kuv ua qee zaum sawv ntxov, qee zaum yav tsaus ntuj. Kuv cov ntawv qhia zaub mov txhua hnub zoo li no:
- Noj tshais: cereal (oatmeal lossis millet) nrog raisins/prunes, mis thiab bran
- Khoom txom ncauj: kas fes nrog 2-3 slices ntawm chocolate (feem ntau tsaus chocolate, tab sis qee zaum tso cai rau kuv tus kheej cov mis)
- Noj su: mov/pasta/buckwheat/qos yaj ywm tsawg dua + nqaij qaib/nqaij nyuj/Qaib ntxhw/nqaij npuas tsawg + txiv lws suav tshiab/dib/kua txob
- Khoom txom ncauj: txiv hmab txiv ntoo (ib qho, sim ua lwm yam sib txawv) + txiv ntoo me ntsis. Qee lub sij hawm kuv noj carrots tsis siv txiv hmab txiv ntoo.
- noj hmo: tsev cheese + mis. Yog tias tseem tso cai rau txoj hauv kev ntawm calories, ntxiv txiv hmab txiv ntoo.
Nyob ntawm seb lub sijhawm twg kuv qhia nrog Jillian Michaels, kuv lub sijhawm noj mov tau hloov kho me ntsis:
1) Qhov Xaiv 1: yog tias ua hmo no tom qab ua haujlwm tas
- 7:30 - Noj tshais
- 9:00 - Noj txom ncauj
- 12: 30 - Noj su
- 15:30 - Noj txom ncauj
- 17:30 - Ua Haujlwm: 30-60 feeb
- 20:00 - Noj Hmo
2) Qhov Xaiv 2: Yog tias koj tab tom ua hnub tom qab Noj Tshais:
- 9:30 - Noj tshais
- 11:00 - Noj txom ncauj
- 13:00 - Ua Haujlwm: 30-60 feeb
- 15: 30 - Noj su
- 17:00 - Noj txom ncauj
- 20:00 - Noj Hmo
3) Qhov Xaiv thib 3: yog tias koj ua thaum sawv ntxov ua ntej Noj Tshais
- 9:00 - Kev Tawm Tsam: 30-60 feeb
- 11:00 - Noj tshais
- 12:30 - Noj txom ncauj
- 15: 30 - Noj su
- 17:00 - Noj txom ncauj
- 20:00 - Noj Hmo
Raws li koj tuaj yeem pom, Kuv tsis yog tshwj xeeb kev xaiv ntsej muag. Mus pw ze 23.00. Tus naj npawb tag nrho ntawm cov calories rau hnub kuv tawm mus 1700-1800. Qee lub sij hawm cia kuv tus kheej cuam tshuam txog kev noj khoom qab zib lossis pizza. Tab sis tsis ntau dua 1 zaug hauv ib hlis. Cov ntawv qhia zaub mov tsis yog hlau, muaj qee qhov kev hloov pauv (piv txwv li, qee zaum cov zaub qhwv carcass, ua zaub paj zaub, ua kua zaub lossis yuav pob kws kaus poom). Tab sis tag nrho kuv tau kawm kuv tus kheej rau kev noj zaub mov zoo, tsuas yog hloov cov khoom xyaw, rau cov zaub mov muaj ntau yam. "
Vam tias, cov lus qhia Catherine yuav pab koj hloov koj daim phiaj xwm khoom noj thaum kawm nrog Jillian Michaels. Yog tias koj xav ua tiav tib cov txiaj ntsig zoo kawg (thiab Catherine muaj peev xwm kom tshem tau 12 kg), kho lawv cov zaub mov noj thiab pib ua kom ib ce muaj zog. Thiab nyiam dua tam sim no.
Saib ntawm kev qhia hauv tsev:
- Sab saum toj 20 tus poj niam khiav khau rau qoj thiab ua haujlwm
- Top 50 tus qhia hauv YouTube: kev xaiv ntawm qhov zoo tshaj plaws workouts
- Sab saum toj 20 cov yeeb yaj kiab ntawm cardio workouts rau ua kom yuag los ntawm Popsugar
- Saum 15 TABATA cov haujlwm yees duab los ntawm Monica Kolakowski
- FitnessBlender: peb qho kev npaj ua tiav
- Sab saum toj 20 ce rau cov leeg ua suab thiab lub cev toned