1 - Ukuzivocavoca kanjani ekudleni kwaseNingizimu South
Uyazi ukuthi ungayisebenzisa kanjani ekudleni kwaseNingizimu South? Uhlelo lokuzivocavoca alufakiwe ohlelweni lokulahlekelwa kwesisindo sokuqala, ngakho-ke ezinye ze-dieters azi ukuthi kufanele zizisebenzise ngenkathi zidla ukudla kwaseNingizimu South. Kodwa uma ufuna ukulahlekelwa isisindo ngokushesha uzolandela iSouth Fitness Diet Supercharged Fitness Plan noma uhlelo lwakho lokuzivocavoca oluphilile lwempilo enhle.
Pho kungani usebenza ngokubalulekile? Ukuzivocavoca akusizi kuphela ukuthi ushise amakholori amaningi, kodwa kusiza nokuthuthukisa indlela umzimba wakho osebenza ngayo. Uma umzimba wakho uhamba ngokunethezeka kulo lonke usuku, kungenzeka ukuthi uhlale usebenza, wenze izinqumo zokudla okunempilo futhi ugcine isimo esihle sokugcina uhlelo lwakho lokulahlekelwa isisindo endleleni.
2 - Isisekelo Sokuzivocavoca Sokudla Kwe-South Beach
I-South Beach Diet Supercharged Fitness Plan ihlelwe ngezigaba ezintathu futhi yenzelwe ukusebenza eduze neSigaba 1, Isigaba 2 nesigaba sesi-3 seSouth Beach Diet. Uhlelo lokuqeqeshwa lukusiza ukuba ushise amakholori amaningi ngosuku ngalunye, uthuthukise impilo yakho futhi ulahlekelwe isisindo ngokushesha.
Ngakho isebenza kanjani? Isigaba ngasinye sihlanganisa izingxenye ezimbili ezibalulekile:
- Isikhathi sokuhamba. Ngesikhathi sokuhamba kwesikhathi sokuhamba , uhamba phakathi kokuhamba okubili okuhambayo okuhamba isikhathi esifushane. Ukuzivocavoca kwesitayela sinikeza izinzuzo zokushisa ezinamafutha ngaphandle kokugqoka nokudabuka kakhulu emzimbeni wakho.
- Ukuzivocavoca umzimba wonke. Ukuzivocavoca okuqinisayo nokuqinisayo kukusiza ukuba wakhe imisipha futhi uthuthukise ukuhamba kwezingxenyeni zakho. Le ngxenye yalolu hlelo idinga ukusebenza okuncane futhi izokuthuthukisa indlela umzimba wakho ozizwa ngayo futhi usebenze usuku lonke.
Kuzowuthola imininingwane ecacile mayelana nendlela yokusebenza ngayinye yalezi zisebenzi ngesikhathi ngasinye. Abhalisile ababhalisile baseNingizimu South Beach bangaphinde bafinyelele uhlelo lokuzivocavoca ku-inthanethi nangalolu hlelo lokusebenza. Lolu hlelo luhlelekile kahle, lukwazi ukwenza futhi lusebenza kahle. Kodwa uma ungenayo leyo mithombo etholakalayo, kulungile. Vele usebenzise amathiphu okusebenza kanye neziqondiso zokuhlala uzikhuthele futhi ulahlekelwe isisindo phakathi neSigaba soku-1, Isigaba sesi-2 nesikhathi eside esiGabeni sesi-3.
3 - Amathiphu okufanele uqale
Ngaphambi kokuba uqale uhlelo lokuzivocavoca lwaseNingizimu South, kufanele uhleleke ngamathuluzi afanele nemishini. Lezi ezinye izinto ezibalulekile engiziphakamisayo:
Izikebhe Ezinhle Zokuhamba
Izicathulo ezifanele zibalulekile. Uma ungenaso izicathulo ezihamba kahle, vakashela ukuhamba noma ukugijima esitolo endaweni yakho bese ulungele isazi esikhwameni.
Izambatho eziduduzayo
Awudingi ukugqoka i-spandex eqinile noma izambatho ezibizayo zezemidlalo ukwenza umsebenzi wokudla kweNingizimu South Beach. Kodwa kufanele ugqoke izembatho zokuphefumula eziphefumulayo ezivumela umzimba wakho ukuba uhambe kahle.
Ukuzivocavoca Mat
Ngokuvamile angikhuthazi ukusebenzisa ithawula ukuhlukanisa nokuqinisa imizimba ngoba bayashintsha phansi. Zama ukusebenzisa i-mat (sticky yoga mat) yokuphepha okuthuthukisiwe.
Izisindo Zezandla
Ngeke udinga ukusebenzisa izisindo kuze kufike esigabeni sesibili sohlelo lokuqeqeshwa. Khumbula ukuthi ungasebenzisa futhi amagajethi omndeni njengamabhodlela amanzi noma amasobho uma ungafuni ukuthenga izisindo.
Ikhalenda
Uzohlela isikhathi sakho sokuzivocavoca kusengaphambili ukuze uqiniseke ukuthi unesikhathi sokuphuma. Ikhalenda lephepha lihle kakhulu ngoba ungayithumela endaweni lapho uzoyibona khona nsuku zonke. Kodwa ungasebenzisa futhi ikhalenda ye-inthanethi uma ukhetha.
Uma usuqoqe izidingo zakho zokuzivocavoca, qalisa uhlelo lwakho lokuzivocavoca ngokuhlela amaseshini akho okuzivocavoca ngesonto elizayo. Thola i-block yemaminithi angu-20 ngosuku ngalunye bese ubhala ngesikhathi sokuzivocavoca. Bese uhlonipha lokho ukuzibophezela ngendlela efanayo ozoyihlonipha umhlangano womsebenzi, umcimbi wezingane zakho noma ukuqashwa okubalulekile.
4 - Isigaba Sokudla KweSouth Beach Isigaba 1 Ukuzivocavoca
Uhlelo lokuzivocavoca lwesigaba se-South Beach lokudla 1 lulula. Phakathi neSigaba 1 ukugxila kwakho kufanele kube ohlelweni lokudla. Lesi sigaba yilona ingxenye eyinkimbinkimbi kakhulu ohlelweni lokulahlekelwa isisindo se-dieters eminingi, ngakho awufuni uhlelo lwakho lokuzivocavoca ukwengeza noma yikuphi ukucindezeleka. Ngakho ungakhathazeki ngokugqoka phansi ngokuzivocavoca phakathi kwamasonto ambalwa okuqala.
Phakathi neSigaba 1 zama ukuthola imizuzu engu-15-20 yokusebenzisa usuku ngalunye. Uzothola isimiso esithile esichazwe ku- The South Beach Diet Supercharged . Kodwa uma ungenayo incwadi enhle. Mane wenze kalula ukuhamba okuhambayo usuku olulodwa bese usuqedile umzimba wonke bese uqinisa iseshini ngosuku olulandelayo. Gxila ngaphezulu kokuvumelana nokukhathazeka kancane ngokwenza umzimba ophelele. Umgomo wakho phakathi neSigaba 1 ukwakha umkhuba wokuzivivinya okunempilo.
5 - South Beach Phase 1 Amathiphu okuzivocavoca
Uma uqala uhlelo lwakho lokuqeqeshwa kweSigaba sokuPhumela eSouth Beach, landela amathiphu ambalwa okuyisisekelo ukuze usebenzise kahle isikhathi ngasinye sokuzivocavoca.
Yenza Isimo Esihle Uma Uhamba
Hamba ubude ngamahlombe akho ukhululekile ezindlebeni zakho futhi uvumele izingalo zakho zigijime ngokwemvelo ezinhlangothini zakho ngalunye. Izindlela zokuhamba kahle kuzokusiza ukuba uhlale unamandla futhi uqine ngesikhathi seseshini.
Sebenzisa i-Watch
Kungcono ukusebenzisa umlindo wezemidlalo ngesikhathi sokuhamba kwakho. UDkt. Agatston uphakamisa futhi ukusebenzisa indlela elula "eyodwa-Mississippi" ukuze ubale umzuzwana ngamunye, kodwa uma ulalela umculo kungase kube lula ukulandelela.
I-Form Matters Iningi
Uma wenza ama-exercises akho alula futhi aqinisa, ifomu elihle lenza umehluko omkhulu, ikakhulukazi phakathi neSigaba sokuqala 1. Uma uqala noma yikuphi ukuvivinya umzimba, yenza ukuhamba ngaphandle kwezinsimbi kuqala ukuze ufunde imishini efanele. Bese ungeza isisindo uma ukhululekile ngefomu elihle.
Sebenzisa ama-Mini-Workouts ukuze Uhlale Uvumelana
Kuzoba nezinsuku lapho ukuqeqeshwa kwamaminithi angu-20 kungahambisani nesimiso sakho. Ngakho isiphi isixazululo? Qeda ukuqeqeshwa kwakho zibe ngama-mini-sessions. Thatha uhambo lwamaminithi angu-5 ngesikhathi sokuphumula ikhofi yakho emsebenzini futhi emva kokudla kwasemini. Engeza ukuhamba ngamaminithi angu-10 ngemuva kokudla futhi ukudlala kwakho usuku kuphelile. Ngezinsuku ezilula nokuqinisa, yenza i-yoga esheshayo isondele edeskini yakho noma wenze izivivinyo zokuqinisa esihlalweni sakho.
6 - Isigaba Sokudla KweSouth Beach Isigaba 2 Ukuzivocavoca
Uhlelo lwakho lokuzivocavoca lwesigaba se-2 South Beach luzobandakanya izivivinyo ezakha amandla nokuthuthukisa ukuzinza nokulinganisela. Kunezivivinyo zomzimba ezingenhla nezingezansi ezichazwe ku- The South Beach Diet Supercharged kanye namalungu e-intanethi. Kodwa uma usesiGabeni sesi-2 seSouth Beach Diet ungaqedela ukusebenza kwakho okulula kwamandla ekhaya ukuze ukwandise imiphumela yakho yokulahlekelwa isisindo
Phakathi neSigaba sesi-2 uzoqhubeka nokuqhuba ukuhamba kwesikhathi sokuhamba kodwa uzokwandisa ubukhulu bezikhathi zakho ukushisa amafutha amaningi nama-khalori. Uhlelo lwesonto lonke luzohlala lufanayo. Usuku ngalunye uzosebenzisa imizuzu engu-20-30 ukushintsha izinsuku zokuhamba ezinqamule ngezinsuku zokusebenza zomzimba eziphelele.
Njengoba uhlala uhambelana nohlelo lwakho kufanele uqale uzizwe ukuzethemba nokwandisa amandla uma usebenzise futhi usuku lonke. Khumbuza lezi zinzuzo ezinhle ezinsukwini lapho ulingwa ukuyeka khona.
I-7 - iSouth African Diet Phase 3 Ukuzivocavoca
Ngesikhathi sohlelo lokuzivocavoca lwesigaba se-South Beach se-South Beach, ufunda indlela yokwakha uhlelo lwesikhathi eside lokuqinisa impilo kanye nempilo yesikhathi eside . Ukwenza lokhu ngokuhlela isonto eli-1-2 "isigaba sokwakhiwa" lapho ukusebenza kwakho kokuhamba kancane kancane kwanda emzamweni, kulandelwa isonto eli-1 "isigaba esiphezulu" lapho usebenza ngamandla akho. Isonto elilandela isonto lakho elikhuphukisiwe yilokho uDkt. Agatston abiza ngokuthi "isigaba esincane." Phakathi naleli sonto, uqhubeka nokuzivocavoca kodwa unciphisa amandla akho futhi uvumele umzimba wakho ukuba ululame.
Uzoqhubeka nokwenza umzimba ophelele futhi welula umzimba wokubumba umzimba wakho. Kukhona uhlelo oluphelele olunemifanekiso enemininingwane eminingi evezwe ku- The South Beach Diet Supercharged futhi ku-intanethi yamalungu. Kodwa khumbula ukuthi ukwenza okuthile kungcono kunokungenzi lutho. Ngakho uma ungenayo ukufinyelela encwadini noma izinsizakalo zobulungu, thola amathuluzi wamahhala nokusebenza oku-inthanethi ukuze usebenzise umzimba nsuku zonke.