Ofaya daga cikin masu karatun mu ya daɗe yana horarwa a gida kuma ya yanke shawarar raba mana abincin ku na abinci lokacin horo tare da Jillian Michaels. Kamar yadda kuka sani, koda a lokacin motsa jiki mai tsanani ba tare da ƙuntatawa a cikin abinci don rasa nauyi ba zai yiwu ba.
Mai karatun mu Ekaterina ta ba da kwarewar ta game da yadda ake cin abinci lokacin horas da Jillian Michaels.
Karanta sauran labaranmu masu amfani game da abinci mai gina jiki:
- Ingantaccen abinci mai gina jiki: mafi cikakken jagora zuwa miƙa mulki zuwa PP
- Me yasa muke buƙatar carbohydrates, mai sauƙi da rikitarwa don rage nauyi
- Protein don asarar nauyi da tsoka: duk abin da kuke buƙatar sani
- Idaya adadin kuzari: mafi kyawun jagora don ƙididdigar kalori!
Yadda ake cin abinci idan kun yi horo tare da Jillian Michaels
Catherine, shekaru 28
“Na fara ne da Jillian Michaels shekara 1 da watanni 2 da suka gabata. Kamar mutane da yawa, shirin na na farko shine "Slim adadi na kwanaki 30". Na tsawon wata guda na sami nasarar sakamako mai kyau kuma na yanke shawarar gwada sauran azuzuwan Gillian: "Flat ciki cikin makonni 6" da "Killer rolls". Ni fa tsawon watanni 3 na cika "Juyin juzu'i na jiki", sannan na koma zuwa Mai raunin Jiki. A ƙarshe, na gwada dukkan motsa jiki Michaels, wasu sun fi yin sau da yawa, wasu ƙananan sau da yawa. Kuma tsawon shekaru na yi nasarar rasa kimanin 12 lbs. Yanzu ina da nauyin kilo 57. Watanni biyu da suka gabata nauyi yana nan, amma har yanzu ana ci gaba da tafiya.
Amma ba zan iya samun irin wannan kyakkyawan sakamako ba idan ba don abinci ba. Bayan ma mafi tsananin shirin Jillian Michaels “Rage nauyi, hanzarta aikin ku” yana ba da damar ƙona 500 kcal. Kuma a zahiri shine gram 100 na cakulan. Don haka sanya ido kan abincinka dole ne. Baya ga bin ƙa'idodin abinci mai gina jiki, na yi ƙoƙarin ƙididdige adadin kuzari. Amma ba za ku iya cewa na iyakance kaina ba. Kuma a kowane hali, ban kasance cikin yunwa ba. Ba rana ɗaya ba. Kuma bakada nasiha.
Gabaɗaya, a ganina, ko ƙididdigar adadin kuzari kawai ya isa rasa nauyi. Amma ba na so kawai in rage kiba, amma don canza halaye na abinci. Wato, don gwadawa don yaye daga mai zaki, don sabawa da shan kayan marmari da kayan marmari na yau da kullun, kar su manta da cin abinci na furotin a kai a kai. Yanzu zan iya amincewa da tabbaci cewa koda daga mai son abinci mai sauri, tsiran alade, pizza da kuma kayan zaki musamman (Ee, komai game da ni) na iya yin mai bayar da shawar cin abinci mai kyau.
Amma ko da fara horo koyaushe, nan da nan na zo wannan. Abin da ya sa na yanke shawarar raba abubuwan da na samu, wanda ake ɗauka mai nasara. Zai yiwu zaɓin tsarin abinci na zai taimaka wa waɗanda kawai suka zaɓi wa kansu mafi kyawun abinci don motsa jiki tare da Jillian Michaels.
Saboda aikin da nake yi, wani lokaci na kan yi safe, wani lokacin kuma da yamma. Abincina na yau da kullun yayi kama da wannan:
- Breakfast: hatsi (oatmeal ko gero) tare da raisins/prunes, madara da bran
- Abincin abincin: kofi tare da yanka cakulan guda 2-3 (galibi cakulan mai duhu, amma wani lokacin yakan bawa kaina madara)
- abincin rana: shinkafa/taliya/buckwheat/ƙasa da dankali + kaza/naman sa/turkey/ƙarancin alade + sabo tumatir/cucumbers/barkono
- Abincin abincin: 'ya'yan itace (kowane, gwada musanya daban) + ɗan goro. Wani lokaci ina cin karas maimakon 'ya'yan itace.
- Dinner: gida cuku + madara. Idan kuma yana ba da damar adadin kuzari, ƙara 'ya'yan itace.
Dogaro da wane lokaci zan horar tare da Jillian Michaels, tsarin cin abinci na ɗan gyaru ne:
1) Zabi na 1: idan kayi yau da daddare bayan aiki
- 7:30 - Karin kumallo
- 9:00 - Abun ciye-ciye
- 12: 30 - Abinci
- 15:30 - Abun ciye-ciye
- 17:30 - Motsa jiki: Minti 30-60
- 20:00 - Abincin dare
2) Zabi na 2: idan kuna yini bayan karin kumallo:
- 9:30 - Karin kumallo
- 11:00 - Abun ciye-ciye
- 13:00 - Motsa jiki: Minti 30-60
- 15: 30 - Abinci
- 17:00 - Abun ciye-ciye
- 20:00 - Abincin dare
3) Zabi na 3: idan kayi da safe kafin karin kumallo
- 9:00 - Motsa jiki: Minti 30-60
- 11:00 - Karin kumallo
- 12:30 - Abun ciye-ciye
- 15: 30 - Abinci
- 17:00 - Abun ciye-ciye
- 20:00 - Abincin dare
Kamar yadda kuka gani, ba ni da son zuciya musamman. Je ka kwanta da misalin 23.00. Adadin adadin kuzari na ranar da zan fita 1700-1800. Wani lokaci na ba da kaina ga damuwa a cikin cin kayan zaki ko pizza. Amma ba sau da yawa fiye da sau 1 a wata. Menu ba ƙarfe ba, akwai wasu canje -canje (alal misali, wani lokacin kabeji gawa, dafa broccoli, yin miya ko siyan masara gwangwani). Amma gabaɗaya na horar da kaina ga irin wannan abincin, kawai canza kayan abinci, ga abincin ya bambanta. ”
Da fatan, shawarwarin Catherine zasu taimaka muku wajen tsara tsarin abincinku yayin horo tare da Jillian Michaels. Idan kana son samun sakamako mai ban mamaki iri ɗaya (kuma Catherine ta sami damar kawar da kilogram 12), daidaita tsarin abincin su kuma fara motsa jiki na yau da kullun. Kuma zai fi dacewa a yanzu.
Duba kuma don horo a gida:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- FitnessBlender: shirya motsa jiki uku
- Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki