Tim Ferris Kev Noj Haus, 7 hnub, -2 kg

Poob ceeb thawj nce txog 2 kg hauv 7 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 1100 Kcal.

Raws li koj paub, ntau txoj kev poob phaus yaum peb kom tso peb cov khoom noj uas nyiam los yog xyaum tshaib plab tag nrho. Ib qho kev zam rau qhov no yog kev noj zaub mov tsim los ntawm Tim Ferris (tus kws sau ntawv Asmeskas, hais lus thiab kev noj qab haus huv guru, tseem hu ua Timothy). Qhov kev noj zaub mov tshwj xeeb thiab muaj txiaj ntsig zoo no tsis tas yuav muaj zaub mov tsis txaus los ntawm peb, tab sis pab kom peb poob phaus nrog kev yooj yim thiab kev nplij siab. Ferris's 700-nplooj phau ntawv "Lub Cev Hauv 4 Teev" piav qhia txog cov ntsiab lus tseem ceeb ntawm lub cev ua haujlwm: noj zaub mov tsis muaj carbohydrate lossis qis-carbohydrate, tshuaj ntxiv, kettlebell ce, kho cov txiaj ntsig.

Tim Ferris Kev Noj Qab Haus Huv Requirements

Ferris qhia muab kev suav calories. Raws li nws, lub zog siv ntawm cov khoom noj tuaj yeem sib txawv ntawm lub zog nqus los ntawm lub cev, yog li koj yuav tsum tsis txhob muab khi rau thawj qhov taw qhia. Hloov chaw, tus kws sau ntawv nce qhov tseem ceeb ntawm glycemic Performance index (GI).

Txoj cai tseem ceeb ntawm Tim Ferris noj zaub mov yog noj zaub mov, qhov ntsuas glycemic uas tsawg li tsawg tau. Tau kawg, nws yooj yim rau qhov no kom muaj ib lub rooj GI ntawm tes. Tab sis, yog tias koj ua tsis tau lossis tsis xav ua qhov no, ua tib zoo mloog cov lus pom zoo tshaj plaws txog kev xaiv zaub mov.

Koj yuav tsum tso tseg "dawb" carbohydrates lossis tsawg kawg txwv lawv cov nyiaj hauv koj cov khoom noj kom ntau li ntau tau. Tshwj xeeb suav nrog cov suab thaj thiab txhua yam khoom noj uas muaj suab thaj, nplej zom, nplej dawb thiab xim av, ib qho mov ci, pob kws, qos yaj ywm thiab tag nrho cov khoom tsim los ntawm nws. Tsis tas li ntawd, Ferris txhawb kom tsis nco qab txog tag nrho cov dej qab zib uas muaj suab thaj, nrog rau cov txiv hmab txiv ntoo qab zib.

Tag nrho cov no yuav tsum tau hloov nrog ntau yam tais diav thiab zaub zaub xam lav. Nws raug nquahu kom ua kom nqaij qaib thiab ntses yog ib qho ntawm cov protein noj qab haus huv, uas yuav tsum muaj txaus hauv kev noj haus. Koj tuaj yeem noj cov nqaij liab, tab sis tsis ntau zaus.

Nws yog ib qho tseem ceeb heev kom tsis txhob overeat. Sim nkag mus rau hauv tus cwj pwm ntawm kev tawm hauv lub rooj nrog kev xav me ntsis ntawm kev tshaib kev nqhis, tab sis tsis hnyav. Ferris qhia tawm tsam kev noj hmo thaum yav tsaus ntuj tom qab 18 teev tsaus ntuj. Yog tias koj mus pw lig, koj tuaj yeem hloov koj noj hmo. Tab sis nws yuav tsum tsis pub dhau 3-4 teev ua ntej hmo ntuj so. Sim noj fractionally. Cov zaub mov zoo tshaj plaws yog 4 lossis 5.

Tus tsim tawm ntawm kev noj zaub mov hu rau kev noj zaub mov zoo monotonous. Xaiv peb mus rau plaub lub tais GI qis thiab ua rau lawv lub hauv paus ntawm koj cov zaub mov. Tus sau ntawm txoj kev sau tseg tias nws tus kheej feem ntau siv taum, asparagus, nqaij qaib mis. Tsis tas yuav luam daim ntawv teev npe no. Tab sis nws yog ntshaw tias cov khoom noj muaj xws li: nqaij qaib, ntses (tab sis tsis liab), nqaij nyuj, legumes (lentils, taum, peas), qaib qe (tshwj xeeb tshaj yog lawv cov proteins), broccoli, cauliflower, lwm yam zaub, spinach thiab ntau yam zaub ntsuab, kimchi. Ferris qhia ua zaub mov tsis yog los ntawm cov zaub tuaj, tab sis los ntawm cov uas loj hlob hauv koj lub latitudes. Hauv qhov no nws tau txais kev txhawb nqa los ntawm ntau tus kws kho mob noj zaub mov thiab kws kho mob. Tim Ferris tuav cucumbers, txiv lws suav, dos, asparagus, lettuce, white cabbage, broccoli nyob rau hauv siab hwm. Sim tsis txhob noj txiv hmab txiv ntoo, lawv muaj suab thaj thiab qabzib ntau. Txiv hmab txiv ntoo tuaj yeem hloov tau rau txiv lws suav thiab avocados.

Tib yam uas tus kws sau ntawv qhia txog kev noj zaub mov kom tswj tau yog calorie cov ntsiab lus ntawm cov kua. Tab sis qhov ntawd yuav tsum tsis txhob muab teeb meem loj rau koj. Tsuas yog, dhau li hais txog cov dej qab zib carbonated, koj yuav tsum hais tsis yog rau mis nyuj thiab ntim cov kua txiv hmab txiv ntoo. Yog tias koj xav haus ib yam dab tsi los ntawm cawv, Ferris pom zoo kom xaiv cov cawv liab qhuav, tab sis nws tsis pom zoo kom haus ntau tshaj ib khob ntawm cov dej haus no ib hnub. Npias yog txwv tsis pub. Koj tuaj yeem, thiab tseem xav tau, haus cov dej tsis muaj carbonated tsis muaj qhov txwv. Nws tseem raug tso cai haus cov tshuaj yej dub lossis ntsuab tsis muaj suab thaj, kas fes nrog cinnamon.

Ib qho txiaj ntsig zoo uas ua rau Ferris noj zaub mov zoo dua yog tias ib zaug ib lub lim tiam nws tso cai kom muaj "hnub binge". Nyob rau hnub no, koj tuaj yeem noj thiab haus tau txhua yam (txawm tias cov khoom lag luam txwv tsis pub noj) thiab hauv txhua qhov ntau. Los ntawm txoj kev, ntau tus kws qhia zaub mov thuam qhov kev coj noj coj ua no. Tim Ferris hais txog cov txiaj ntsig ntawm qhov tawg ntawm calorie ntau ntau los txhawb cov metabolism. Cov lus teb los ntawm cov neeg xyaum ua cov txheej txheem no tau lees paub tias qhov hnyav tsis nce tom qab ib hnub omnivorous.

Noj tshais hauv thawj 30-60 feeb tom qab sawv ntxov. Noj tshais, raws li Ferris, yuav tsum muaj ob lossis peb lub qe thiab cov protein. Rau kib zaub mov, nws yog qhov zoo tshaj plaws los siv macadamia txiv ntseej roj los yog txiv roj roj. Nws yog ib qho tseem ceeb kom noj cov vitamins ntxiv, tab sis lawv yuav tsum tsis txhob muaj cov hlau ntau. Feem ntau, Ferris hauv nws phau ntawv qhia txog kev siv ntau yam tshuaj thiab cov vitamins. Raws li kev txheeb xyuas, yog tias koj ua raws li tag nrho cov lus pom zoo ntawm tus kws sau ntawv, nws yuav raug nqi ib qho nyiaj zoo nkauj. Qee qhov sib cav tias ob qho tshuaj ntxiv yuav txaus. Tshwj xeeb, peb tab tom tham txog qej ntsiav tshuaj thiab tshuaj yej ntsuab capsules. Koj tus kheej yuav tau txiav txim siab seb yuav siv cov tshuaj ntxiv thiab qhov twg.

Kev tawm dag zog lub cev thaum ua raws li Tim Ferris noj zaub mov tau txhawb nqa. Ua kom nquag plias li sai tau. Tus sau ntawm kev noj haus nws tus kheej yog tus kiv cua ntawm kev cob qhia hnyav nrog qhov hnyav. Thiab txawm rau kev sib deev ncaj ncees, nws qhia kom thauj lub cev nrog ib phaus hnyav ob zaug hauv ib lub lis piam (ua viav vias nrog nws). Tus tsim tawm ntawm txoj kev hu qhov kev tawm dag zog no yog qhov zoo tshaj plaws rau kev poob phaus thiab siv cov xovxwm. Yog tias kev cob qhia lub zog tsis yog rau koj, koj tuaj yeem xaiv rau lwm hom kev ua si lub cev (piv txwv li, ua aerobics, ua luam dej, lossis pedal tsheb kauj vab). Qhov tseem ceeb yog qhov kev cob qhia yog khaus thiab tsis tu ncua txaus. Qhov no yuav qhia meej meej qhov pib ntawm qhov poob phaus.

Koj tuaj yeem ua tiav cov zaub mov lossis qhia ntau ntxiv rau hauv cov ntawv qhia zaub mov txhua lub sijhawm. Tus nqi ntawm kev poob phaus yog tus kheej thiab nyob ntawm tus yam ntxwv ntawm lub cev thiab qhov hnyav thawj zaug. Raws li kev txheeb xyuas, nws feem ntau yuav siv 1,5-2 kilograms ib lim piam.

Tim Ferris Diet Menu

Tim Ferris Diet Menu Piv txwv

Tim Ferris noj contraindications

• Nws tsis pom zoo kom xa mus rau Tim Ferris noj zaub mov rau plab rwj, gastritis, ntshav qab zib mellitus, mob plab hnyuv, metabolic ntshawv siab, kab mob plawv thiab exacerbation ntawm cov kab mob ntev.
• Lawm, koj yuav tsum tsis txhob noj zaub mov thaum cev xeeb tub thiab lactation, menyuam yaus thiab cov neeg muaj hnub nyoog.

Cov txiaj ntsig ntawm Tim Ferris noj zaub mov

1. Ntawm Tim Ferris noj zaub mov, koj tsis tas yuav tshaib plab, koj tuaj yeem noj txaus siab thiab tseem poob phaus.
2. Tsis zoo li lwm txoj kev poob phaus, qhov no tso cai rau koj los npaj ib hnub so hauv ib lub lis piam, thiab yog li nws yooj yim dua rau kev zam rau ob lub hlwb thiab lub cev. Nws yog qhov yooj yim dua rau "pom zoo" nrog koj tus kheej tias koj tuaj yeem siv koj cov khoom noj uas koj nyiam hauv ob peb hnub dua kom nkag siab tias koj yuav tsum tsis nco qab txog nws rau tag nrho lub sijhawm ntawm kev noj haus.
3. Tsis tas li ntawd, ntau tus tau ntxias los ntawm qhov tseeb tias Ferris tsis hu kom tso tseg cawv thiab tsis pom dab tsi tsis ncaj ncees lawm nrog haus ib khob cawv ib hnub.
4. Qhov kev noj haus no haum rau cov neeg uas ua lub neej nquag thiab ua si kis las. Peb cov leeg xav tau cov protein, thiab hauv txoj kev Ferris, yog tias koj ua cov zaub mov tsim nyog, nws txaus.

Qhov tsis zoo ntawm Tim Ferris noj zaub mov

Vim yog kev txiav cov carbohydrates ntawm Tim Ferris noj zaub mov, cov tsos mob ntawm hypoglycemia (cov ntshav qabzib tsawg) tuaj yeem tshwm sim: qaug zog, kiv taub hau, tsaug zog, kev nyuaj siab, lethargy, thiab lwm yam. Qhov no tuaj yeem ua rau muaj kev cuam tshuam ntawm kev noj zaub mov thiab rov qab mus rau qhov siab. - kev noj zaub mov carb.

Rov ua dua Tim Ferris noj

Qhov kev poob phaus no tsis muaj hnub kawg rau kev ua raws. Tim Ferris nws tus kheej qhia koj kom ua raws li nws cov cai thoob plaws hauv koj lub neej, yog tias koj tus mob tsis ua rau muaj kev txhawj xeeb.