ʻO kekahi o kā mākou poʻe heluhelu heluhelu lōʻihi i ka home a ua hoʻoholo e kaʻana like me mākou i kāu hoʻolālā meaʻai ke hoʻomaʻamaʻa me Jillian Michaels. E like me kāu e ʻike ai, ʻoiai i ka wā o ka hoʻoikaika ikaika ʻana me ka ʻole o nā kapu i ka meaʻai e lilo ai ka paona hiki ʻole.
Ua haʻi aku kā mākou mea heluhelu ʻo Ekaterina i kāna ʻike pilikino me ka pehea e ʻai ai i ka hoʻomaʻamaʻa ʻana iā Jillian Michaels.
E heluhelu i kā mākou ʻatikala kōkua ʻē aʻe e pili ana i ka meaʻai:
- ʻO nā meaʻai kūpono kūpono: ke alakaʻi piha loa i ka hoʻololi i PP
- No ke aha mākou e pono ai i nā haʻuki kūpona, maʻalahi a paʻakikī hoʻi no ka pohō kaumaha
- ʻO ka protein no ka pohō kaumaha a me nā mākala: nā mea āpau āu e ʻike ai
- Heluhelu ʻana i nā kalori: ke alakaʻi ākea loa i ka helu ʻana i ka kalori.
Pehea e ʻai ai inā hoʻomaʻamaʻa ʻoe me Jillian Michaels
ʻO Katarina, 28 mau makahiki
"Ua hoʻomaka wau me Jillian Michaels 1 makahiki a me 2 mau mahina i hala. E like me ka nui, ʻo kaʻu papahana mua ʻo “Slim figure 30 lā”. No hoʻokahi mahina ua hiki iaʻu ke hoʻokō i nā hopena maikaʻi a hoʻoholo e hoʻāʻo i nā papa ʻē aʻe ʻo Gillian: "ʻO ka ʻōpū palahalaha i 6 mau pule" a me "Killer rolls". ʻO wau a laila 3 mau mahina i hoʻokō ai i ka "Revolution of the body", a laila neʻe i Body Shred. I ka hopena, ua hoʻāʻo wau i ka hoʻomaʻamaʻa Michaels a pau, hana pinepine kekahi, a ʻoi iki ka liʻiliʻi. A no nā makahiki ua hiki iaʻu ke lilo ma kahi o 12 lbs. I kēia manawa, he 57 kg koʻu kaumaha. nā mahina ʻelua i hala aku nei ke kau nei ke kaumaha, akā hoʻomau ka hele ʻana o nā puke.
Akā ʻaʻole hiki iaʻu ke hoʻokō i nā hopena maikaʻi inā ʻaʻole no ka meaʻai. Ma hope o ka papahana ʻoi loa ʻo Jillian Michaels "Lilo i ke kaupaona, hoʻonui i kāu metabolism" e ʻae e puhi iā 500 kcal. A ʻo ka ʻoiaʻiʻo he 100 wale nō kālaka. No laila e nānā pono i kāu papaʻai he pono. Ma waho aʻe o ka hoʻokō ʻana i nā loina o ka meaʻai kūpono, ua hoʻāʻo wau e helu i nā calorie. Akā ʻaʻole hiki iā ʻoe ke ʻōlelo ua kaupalena wau iaʻu iho. A i kēlā me kēia hihia, ʻaʻole wau i pōloli. ʻAʻole hoʻokahi lā. A ʻaʻole ʻoe e aʻoaʻo.
Ma General, i koʻu manaʻo, ʻo ka helu wale ʻana i nā calorie ua lawa ia e lilo kaupaona. Akā ʻaʻole wau i makemake e lilo i ka paona, akā e hoʻololi i nā ʻano meaʻai. ʻO ia hoʻi, e hoʻāʻo e wean mai ka mea momona, e hoʻomaʻamaʻa iā lākou iho i ka hoʻohana ʻana i nā hua a me nā mea kanu i kēlā me kēia lā, mai poina e ʻai mau i nā meaʻai protein. I kēia manawa hiki iaʻu ke ʻōlelo wiwo ʻole mai ka mea aloha i ka meaʻai wikiwiki, nā sausages, pizza a me nā meaʻono loa (ʻAe, pili iaʻu āpau) hiki ke lilo i mea kākoʻo i ka ʻai olakino.
Akā i ka hoʻomaka ʻana e hoʻomaʻamaʻa mau, ua hiki koke wau i kēia. ʻO ia ke kumu i hoʻoholo ai wau e kaʻana like i koʻu ʻike, a manaʻo ʻia he kūleʻa. Malia paha ʻo nā koho o kaʻu papaʻai e kōkua i ka poʻe e koho wale iā lākou iho i nā meaʻai maikaʻi loa no ka hoʻoikaika kino ʻana me Jillian Michaels.
Ma muli o kaʻu hana neʻe, hana wau i kekahi manawa i ke kakahiaka, i kekahi ahiahi. Penei kaʻu papa kuhikuhi i kēlā me kēia lā:
- ʻO ka kakahiaka kakahiaka: cereal (oatmeal a millet) me nā hua puaʻa / prunes, ka waiū a me ka bran
- Pāhili: kope me 2-3 mau ʻāpana kokoleka (maʻamau kokoleka, akā i kekahi manawa ʻae ʻoe iaʻu i ka waiū)
- aina awakea: laiki / pasta / buckwheat / emiʻuala + moa / pipi / Turkey / emi puaʻa + hou Tomato / kukama / pepa
- Pāhili: hua (kekahi, hoʻāʻo e hoʻololi ʻokoʻa) + mau hua liʻiliʻi. I kekahi manawa ʻai au i nā kāloti ma kahi o ka hua.
- awakea: hale tī + waiū. Inā ʻae pū kekahi i ke ala o nā calories, e hoʻohui i ka hua.
Kaukaʻi ʻia i ka manawa aʻu e hoʻomaʻamaʻa ai me Jillian Michaels, ua hoʻololi iki ʻia kaʻu papa ʻaina.
1) Kō koho 1: inā hana i kēia pō ma hope o ka hana
- 7:30 - ʻAina kakahiaka
- 9:00 - Mea ʻai māmā
- 12: 30 -ʻAhiku awakea
- 15:30 - Mea ʻai māmā
- 17:30 - Hana: 30-60 minuke
- 20:00 - Pāʻina awakea
2) koho 2: inā ʻoe e hana i ka lā ma hope o kaʻaina kakahiaka.
- 9:30 - ʻAina kakahiaka
- 11:00 - Mea ʻai māmā
- 13:00 - Hana: 30-60 minuke
- 15: 30 -ʻAhiku awakea
- 17:00 - Mea ʻai māmā
- 20:00 - Pāʻina awakea
3) Kō koho 3: inā ʻoe e hana i ke kakahiaka ma mua o ka ʻaina kakahiaka
- 9:00 - Hoʻomaʻamaʻa: 30-60 minuke
- 11:00 - ʻAina kakahiaka
- 12:30 - Mea ʻai māmā
- 15: 30 -ʻAhiku awakea
- 17:00 - Mea ʻai māmā
- 20:00 - Pāʻina awakea
E like me kāu e ʻike ai, ʻaʻole wau i ka hoʻokae. E hiamoe ma kahi o 23.00. Ka huina nui o nā calorie no ka lā aʻu e hele aku ai i 1700-1800. I kekahi manawa e ʻae iaʻu i nā haunaele i ka ʻai ʻana i kahi mea ʻono a pizza paha. Akā ʻaʻole ʻoi aku ka nui ma mua o 1 manawa i kēlā me kēia mahina. ʻAʻole hao ka menu, aia kekahi mau loli (ʻo kahi laʻana, i kekahi manawa ke kāpeti kupapau, kuke i ka broccoli, hana i ka sup a kūʻai i ka kānana kēpau). Akā ma ke ʻano holoʻokoʻa, ua hoʻomaʻamaʻa wau iaʻu iho i kēlā ʻano papaʻai, ʻokoʻa wale nō nā mea hana, i nā meaʻai like ʻole. "
Lana ka manaʻo, ʻo nā ʻōlelo aʻoaʻo a Catherine e kōkua ai iā ʻoe e hana i kāu hoʻolālā meaʻai i ka wā hoʻomaʻamaʻa me Jillian Michaels. Inā makemake ʻoe e hoʻokō i nā hopena kupaianaha like (a ua hiki iā Catherine ke hoʻopau iā 12 kg), hoʻoponopono i kā lākou papaʻai a hoʻomaka i ka hoʻoikaika mau. A ʻoi aku ka maikaʻi i kēia manawa.
E ʻike pū no ka hoʻomaʻamaʻa ʻana ma ka home:
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- ʻO nā hana 20 kiʻekiʻe loa e kani i nā mākala a me ke kino i kele ʻia