txoj kev npaj khoom noj khoom haus los ntawm 21 Hnub Txhim Kho Kev Pab cuam los ntawm Autumn Calabrese

Yog tias koj xav kom poob phaus, tab sis koj tsis nyiam suav calories, muab koj txoj kev noj zaub mov zoo los ntawm tus kws qhia paub txog kev qoj ib ce Autumn Calabrese. Pib saib nws qhov kev pab cuam 21 Hnub Kho thiab ua raws li kev noj haus ntawm txoj kev yooj yim ntawm "cov thawv xim".

Cov phiaj xwm noj mov hauv qab no yog tsim nyog tsis yog rau cov neeg uas tab tom npaj los koom nrog qhov kev pab cuam 21 Hnub Kho, tab sis rau txhua tus neeg noj zaub mov. Nws qhov yooj yim nyob rau hauv qhov tseeb tias koj tsis tas yuav ceev faj suav cov calories, protein, rog thiab carbohydrates. Koj yuav raug coj mus rau qhov ntim ntawm cov khoom noj thiab pawg ntawm cov zaub mov. Yog li cia peb pib.

Nyeem peb lwm cov lus tseem ceeb txog khoom noj khoom haus:

• PROPER NUTRITION: cov lus qhia ua tiav tiav rau txoj 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
• Suav cov calories: cov lus qhia tshaj plaws nyob rau hauv kev suav saib muaj calorie!

Cov thawv ntim khoom noj

Raws li cov txheej txheem ntawm lub zog tau thov los ntawm Lub Caij Nplooj Ntoos Hlav Calabrese, tag nrho cov khoom raug muab faib ua pawg: zaub, txiv hmab txiv ntoo, proteins, carbohydrates, noj qab nyob zoo rog, noob, roj. Hauv qab no yog cov ncauj lus kom ntxaws ntawm cov khoom hauv txhua pawg. Lub DVD nrog rau qhov kev pab cuam 21 Day Fix tuaj nrog lub thawv tshwj xeeb uas tso cai rau koj los ntsuas cov khoom noj uas xav tau. Txhua xim sib raug rau ib pawg ntawm cov khoom.

Raws li koj tuaj yeem pom tag nrho cov ntim khoom sib txawv. Yog tias koj muaj cov ntim khoom zoo li no, tsis yog, nws tsis txaus ntshai. Cov lus hauv qab no nthuav qhia qhov ntim ntawm lub thawv, yog tias nws yog ntsuas lub khob tsis tu ncua (250 ml). Koj tuaj yeem yuav lub thawv ntim zoo sib xws, lossis tsom mus rau qhov ntim ntawm iav.

Tam sim no, cia peb txiav txim siab pes tsawg lub thawv koj xav tau noj ib hnub. Nws nyob ntawm tus naj npawb ntawm calories uas koj xav tau noj (ntau ntxiv txog calorie suav hauv qab). Yog li, cov feem yog ntsuas nyob rau hauv ntim, ntxiv rau cov roj - nws yog nyob rau hauv tshuaj yej diav.

Piv txwv li, yog tias koj lub hom phiaj calorie yog nyob nruab nrab ntawm 1200-1499 calories koj yuav tsum noj ib hnub:

• 3 thawv zaub
• 2 lub thawv txiv hmab txiv ntoo
• 4 ntim cov protein
• 2 khob ntawm carbohydrates
• 1 ntim cov rog noj qab nyob zoo
• 1 thawv ntawm noob
• 2 teaspoons roj

Yog tias koj tsis muaj ntim, siv 1 lub khob = 236 ml (hauv Lavxias kev muaj tiag, ib khob ntawm 250 ml):

Yuav ua li cas xam cov calories kom raug

Tam sim no peb muab rau koj suav cov calories los ntawm txoj kev Autumn Calabres. Txij li lub hom phiaj ntawm qhov kev pab cuam 21 Hnub Kho coj koj mus rau hauv cov duab zoo hauv 3 lub lis piam, nws txoj kev tsis tuaj yeem hu ua maj. Npaj rau kev txwv. Yog li, txhua hnub tus nqi calorie yog xam raws li hauv qab no:

• Koj qhov hnyav hauv kg * 24,2 + 400 (calories hlawv) - 750 (caloric deficit) = cov calories txhua hnub

Ntawm no yog ib qho piv txwv nrog qhov hnyav ntawm 70 kg:

• 70 * 24,2 + 400 - 750 = 1344 kcal - calorie noj ib hnub

Yog tias thaum xam tus lej ntawd tsawg dua 1200, ces koj tus nqi yuav yog 1200 kcal. Yog tias ntau dua 2300, ces koj tus nqi yuav yog 2300 kcal.

CEEB TOOM: online

Qhov twg yuav tau ntim

Lub thawv ntawm Autumn Calabres koj tuaj yeem xaj ntawm Aliexpress. Tus nqi yog 1200-1300 rubles (nrog rau DVD ntawm 21 Hnub Kho yog kim dua me ntsis), tab sis lawv yeej yuav ua rau koj lub neej yooj yim dua. Koj yuav tsis tas yuav suav calories, hnyav zaub mov, kom sib npaug thiab ntxiv cov lej. Ntim kom ua raws li kev noj haus thiab kom poob phaus yooj yim dua.

• Txuas mus yuav khoom: khw 1
• Txuas mus yuav khoom: khw 2

Ib daim ntawv teev cov khoom tso cai los ntawm qeb

Txij li thaum qhov kev zov me nyuam tso tawm hauv Teb Chaws Asmeskas, cov npe ntawm cov khoom lag luam yog tsom rau kev lag luam Asmeskas. Tab sis feem ntau ntawm cov khoom los ntawm cov npe tseem paub txog peb. Cov khoom no tuaj yeem siv tau raws li cov kev txwv saum toj no. Yog tias cov khoom tsis tau teev tseg, ces nws tsis tso cai.

Zaub: Kale, Kale, Brussels sprouts, broccoli, asparagus, beets, txiv lws suav, zucchini, taum, peppers, carrots, cauliflower, artichokes, eggplant, okra, jicama (turnips), ntsuab peas, zaub qhwv, cucumbers, celery, lettuce, nceb, radish , dos, sprouts.

Txiv Hmab Txiv Ntoo: raspberries, blueberries, blackberries, strawberries, watermelon, cantaloupe, txiv kab ntxwv, tangerine, Kua, apricots, grapefruit, cherries, grapes, kiwi, mango, peach, nectarine, pear, pineapple, txiv tsawb, papaya, Fig, melon.

Cov nqaijrog: sardines, nqaij qaib mis, qaib ntxhw mis, nqaij qaib stuffing, qaib ntxhw stuffing, thiab tsiaj qus nqaij, ntses qus, qe, Greek yogurt, ntuj dawb, ntuj dawb yogurt, clams, lean liab nqaij, nqaij nyuj lean nqaij nyuj, tempeh, taum mog, nqaij npuas loin , tuna, nqaij npua, pastrami qaib ntxhw, ricotta cheese, tsev cheese, protein hmoov, vegeburger, qaib ntxhw nqaij npuas kib, shakelology (protein co).

Cov carbohydrates: qos yaj ywm qab zib, yams, quinoa, taum, lentils, edamame taum, peas, taum refried, brown mov, qus nplej, qos yaj ywm, pob kws, amaranth cereal, millet, buckwheat, barley, groats bulgur, oatmeal, dov oats; Ntxiv mus, tsuas yog tag nrho cov nplej: pasta, crackers couscous, cereals, qhob cij, pita qhob cij, waffles, pancakes, English muffins, pastries, tortilla, pob kws tortilla.

Noj qab nyob zoo cov rog: Avocado, almonds, txiv laum huab xeeb, pistachios, pecans, walnuts, hummus, cheese, txiv maj phaub mis nyuj, feta cheese, tshis cheese, mozzarella, cheddar, Provolone cheese, cheese "Monterey Jack".

Sauces thiab noob: noob taub dag, noob paj noob hlis, noob hnav noob, noob flax, txiv ntseej, txiv laum huab xeeb, txiv maj phaub flakes tsis muaj suab thaj.

Cov roj: txiv roj roj ntxiv nkauj xwb, txiv maj phaub roj, linseed roj, walnut roj, roj ntawm taub dag noob, txiv ntseej Butters (almond, cashew, txiv laum huab xeeb), sunflower roj, sesame roj, roj ntawm taub dag noob.

Cov khoom noj uas tuaj yeem noj tau tsis muaj kev txwv: dej, txiv qaub, txiv qaub kua txiv, vinegar, mustard, tshuaj ntsuab, txuj lom, qej, qhiav, Tabasco ntses, flavoring extracts.

Qhov tseem ceeb uas yuav tsum nco ntsoov:

1. Cov thawv ntim tuaj yeem ua ke ua ke txhua txoj kev. Piv txwv nyiaj txiag zaub mov ntawm lub rooj:

2. Ib qho piv txwv tshwj xeeb ntawm kev npaj pluas noj:

3. Cov thawv ntsuas zaub mov hauv daim ntawv tiav thiab tsis nyob hauv raw.

4. Tsis tas yuav rauj lub thawv (los yog khob) nrog ib tug swb.

5. Txoj kev npaj noj mov no tsis yog rau cov neeg uas cob qhia raws li txoj haujlwm 21 Hnub Kho, tab sis rau txhua tus dieters.

6. Yog hais tias ib yam khoom tsis nyob rau hauv daim ntawv tso cai, ces nws yog txwv tsis pub.

7. Tus naj npawb ntawm cov ntim tau txiav txim siab txhua hnub ntawm calories:

Raws li koj paub, qhov no tsuas yog lwm txoj kev yooj yim noj zaub mov kom poob phaus. Koj tuaj yeem ua raws li cov lus pom zoo lossis hloov kho rau koj tus kheej. Txawm li cas los xij, yog tias koj nruj me ntsis ua raws li kev npaj zaub mov noj los ntawm Autumn Calabrese thiab ua tiav qhov kev pab cuam 21 Hnub Kho, koj tau lees tias ua tiav cov txiaj ntsig zoo hauv lub sijhawm luv luv.

Thov nco ntsoov tias Autumn muaj txoj kev npaj zaub mov nruj nruj. Nws yog tsim los kom ua tiav cov txiaj ntsig loj hauv 21 hnub. Pom zoo yog tias koj yuav tsum tau kho cov calories txhua hnub, yog tias koj tsis paub meej tias cov kev txwv muaj zog rau koj.

Nyeem kuj: Kho Extreme: cov lus piav qhia ntxaws ntxaws ntawm txhua qhov kev tawm dag zog + kev xav ntawm tus kheej txog qhov program.