Njengomqeqeshi wempilo kanye nomqeqeshi wempilo enezinga le-journalism, ngithanda ulwazi. Ulwazi lungamandla. Singathatha lokho esikufundayo futhi siyisebenzise ukuze siphile impilo engcono futhi enempilo. Inselelo yimalini yolwazi olukhona lapho nokuthi ungaluhlunga kanjani konke. Kusukela ku-fad yakamuva kuya emaqinisweni asanda kukhishwa, wazi kanjani ukuthi kufanele ulandele?
Lokho engifuna ukwazi ukuthi ukuphila ngendlela enempilo akudingeki kube nzima. Akuyona into "ovuliwe noma oyenzayo" njengaleli gama "lokudla" engingalikhuthazi. Ukukusiza ukuba uhlangabezane nemigomo yakho yokuzivocavoca, ngiqede izinyathelo eziyisishiyagalolunye ezilula engizenza njengomqeqeshi wempilo futhi ungenza futhi. Lungele ukuhlala impilo yakho enempilo kunokwenzeka.
1 - Landela umthetho we-80/20
Yidla amaphesenti angu-80 enempilo, noma isikhathi esiningi. Le mithetho kulula ukulandela ngoba ungahlola usuku lwakho noma isonto futhi wazi ukuthi iningi lezinqumo ozenzayo liphilile.
Khetha ukudla okuhlanzekile (ukudla kwangempela!) Isikhathi esiningi nokusebenzisa amaphesenti angu-20 njengendawo yakho yokugqoka. Kungenzeka ukuthi nginjenge-90/10 kodwa uma ungakwazi ukuhloselela u-80/20, lokho kuhle. Uma udla umkhiqizo omusha nama-proteine aphilile isikhathi esiningi futhi ube nesidlo se-ayisikhilimu ngempelasonto, ulandela umthetho. Hlela izikhalazo.
2 - Namathela eMbusweni Wezinsuku ezimbili
Angizange ngihambe ngezinsuku ezingaphezu kwezinsuku ezimbili ngingazivocavoca, ngisho noma ngihamba. Uma ngike ngiphuthelwe izinsuku ezimbili ngokulandelana, ngizokwenza noma yini edingekayo ukuze ngithole ukuqeqeshwa ngalolo suku lwesithathu, noma ngabe ligijima izitebhisi ngaphakathi kwesakhiwo.
Ukusebenzisa le mithetho kuzokusiza ukwakha isimiso nesigqi nxazonke zakho zokusebenza. Ungakwazi ukweqa noma yikuphi uhambo lwezecala ozithandayo bese ubuyela emuva ekuzivocavoca ngosuku lwesithathu. Manje unomgomo wezemidlalo wangempela wokukugcina usebenzise umzimba wokudonsa isikhathi eside. Imithetho ehambisana neqiniso lokuthi "ukuphila kwenzeka" yimithetho ongayisebenzisa endleleni yakho yokuphila.
3 - Ukuqinisa amandla
Ukuqeqeshwa kwamandla kwakha imisipha, kuthuthukise ukuma, kuqinisa amandla esitembu, futhi kwandisa ukuzethemba kanye nekhwalithi yokuphila. Ukuba nemisipha kuyisihluthulelo sokwenza imisebenzi yansuku zonke (ukulima, ukulungiswa ekhaya, ukuqoqa ama-kiddos) futhi kunezintathu zezibonelelo zokuzizwa unamandla futhi unethemba ngokwengeziwe njengomuntu.
Ukuqeqeshwa kwamandla kunganciphisa ingozi yezifo ezinokukhubazeka kanye nekhwalithi yonke yokuphila. Njengoba sikhula, amazinga ethu okuqina kanye nokunciphisa amandla kokubili kokunciphisa. Yingakho kubaluleke kakhulu ukucindezela umzimba wakho ngokuzivocavoca ngakho kungakhula. Ngaphezu kwalokho, uma uthola imisipha engaphezulu, ama-calories angaphezu kokuphumula!
4 - Ungalokothi Unqamule Ikusasa
Ukudla kwasekuseni kubeka ithoni ngosuku lwakho. Uma weqa ibhulakufesi noma ungadli kuze kube amahora ambalwa emva kokuba uphapheme, cishe udla ukudla kwasemini noma wenze ngaphansi kokukhetha okunempilo ngoba ukulamba kwakho kushayela ibhasi. Yidla ukudla kwasekuseni okuphephile okusekelwe amaprotheni ukuze uqale usuku lwakho luvuleke futhi lube namandla. Akudingeki ukuba kube nzima-ezinye zezinsuku zokuphumula ezingcono kakhulu azipheki!
5 - Thola Ukuzivocavoca Othandayo
Abanye abantu bathanda ukuzivocavoca futhi abakwazi ukuhlala ngaphandle kwalo futhi abanye abantu bathi bayayonda ... futhi kukhona imibono eminingi phakathi.
Sesha uhlobo lokuzivocavoca oyithandayo. Uma uthanda umsebenzi, akekho okumele akuqinise ukuba ukwenze. Ngeke kudingeke usebenze ekuzibophezelekeni kwakho ukuhamba ekilasini noma ukuphakamisa izisindo kwi-gym uma lezo zombili imisebenzi othanda ukuzenza. Mhlawumbe ukhetha umdlalo weqembu. Joyina i-gym entsha. Thola amakilasi omdanso omdala. Yenza i-yoga ye-aerial esiteshini se-studio, noma ukuqeqeshwa kwebhande ekhaya. Ungase uzimangaze ngothando lwakho lokugijima, noma i-kettlebells.
Ngingu-junkie wokuzivocavoca weqembu elizibizayo futhi ngeke ngithole okwanele kokuphambuka, amakilasi okulungisa isimo, kanye nama-bootcamps. Ngakho uyini ukushaya kwakho? Mhlawumbe kungokwemvelo, ukuhamba ngezinyawo. Kufanele nje uqhubeke nokuvivinya umzimba kuze kube yilapho usuthole ukulungele wena.
6 - Gcina Isimo Sengqondo Esihle
Ukuphila ngesimo sengqondo esihle ngiyinto engishumayelayo futhi ngiyaphila ngoba akukho lutho olukhiqizayo olwenzeka ngaphandle kokunganaki. Nginezesayensi ohlangothini lwami ngoba ucwaningo lubonisa ukuthi uma ujabule kuqala, kungenzeka ukuthi uphumelele empilweni. Ukuba nesimo sengqondo esihle nokuba nethemba kukunika ikhono lokubeka imigomo, kholelwa kuwe futhi ubheke izixazululo ezinselele.
Ngengqondo efanele, unokholo kumakhono akho futhi kungenzeka ukuthi uthathe izinyathelo zesinyathelo ukuze ufinyelele imigomo yakho. Njengamathanga afana nawo, ngakho-ke uma ulungile, kufana nokuvula izingalo zakho kuzo zonke izinto ezinhle ezibuyela emuva kuwe.
7 - Phuza i-Lemon Water
Njalo ekuseni, ngaphambi kokuba ngidle noma ngiphuze noma yini-futhi lokhu kufaka ikhofi lami-ngifika ingilazi enkulu yamanzi kalamula. Ngifaka cishe ingxenye yesihlahla lemon ibe ama-ounces angu-12 kuya kwangu-16 okushisa kwamakhemikhali bese ngiphuza. Ngakho-ke umzimba wakho ulula, kodwa uhle kakhulu! Lokhu bekulokhu kuba ngamathiphu engiwathandayo okuwabelana nabantu abacela okulula, qala namuhla, ukuze uthole impilo engcono. Amanzi e-lemon aqhuma izidakamizwa, alinganise amazinga akho we-pH, futhi akhuthaze umkhuhlane wakho.
8 - Yenza HIIT
Kulungile, ngingakhethi ku-HIIT (ukuqeqeshwa kwezinga eliphezulu kakhulu) ngoba ngithanda ukusebenza okukhulu, kodwa nami ngithanda i-HIIT ngoba uzobona imiphumela.
I-HIIT uhlobo lokuzivocavoca lapho unikeza umzamo omkhulu ngokusebenzisa ukuqhuma okusheshayo kokuzivocavoca okulandelwa yisikhathi esifushane sokuphumula. Ukusebenza kwe-HIIT kuqeqesha futhi kufaka isimo kokubili izinhlelo zakho ze-aerobic ne-anaerobic energy. Uthola ukushaya kwenhliziyo yakho futhi uthuthukise izinga lakho lokuzivocavoca komzimba ngenkathi ushisa amafutha amaningi nama-khalori ngesikhathi esingaphansi.
Ngiyakuthanda ukwenza nokufundisa lokhu okunamandla kakhulu ngoba kuyinkimbinkimbi. Yakha imisipha, ushise ama-calorie, futhi ukhuthaze umzimba wokuba umzimba wonke! Umzimba ongcono ngesikhathi esingaphansi? Ngibhalise! Kulungile?
9 - Ungalokothi uye ku-Party noma ku-Cookout Starving
Uma ubheka ama-calories, ungase ucabange ukudlula ukudla okuholela ephalazini kungakusiza ukuthi ulondoloze ama-calories akho ephathini, kodwa lokho kucela inkinga. Uma uya ephathini noma ephekeni lokulamba, kungenzeka ukuthi udle futhi udle zonke izinto ezingalungile.
Kuhle ukulamba uma uphuma ngaphandle komnyango, kepha ungahambi nendlala noma uzodla kakhulu futhi uzisole kamuva. Yiba nezinambuzane ezincane noma into enempilo eqeda ukulamba kwakho ngaphambi kokuba uphume.