ka papahana hoʻolālā pono mai ka papahana 21 Day Fix mai Autumn Calabrese

Inā makemake ʻoe e lilo i ka paona, akā ʻaʻole ʻoe makemake e helu i nā calorie, hāʻawi iā ʻoe i kahi hoʻolālā ʻai maikaʻi mai kahi mea hoʻomaʻamaʻa hoʻomaʻamaʻa kaulana ʻo Autumn Calabrese. Hoʻomaka e kiaʻi i kāna papahana i ka 21 Day Fix a hāhai i ka papaʻai ma kahi ʻano maʻalahi o nā "ipu waihoʻoluʻu".

ʻAʻole kūpono ka papahana ʻai aʻe aʻe no ka poʻe wale nō e hoʻolālā nei e komo i kahi papahana hoʻoikaika kino 21 Day Fix, akā no nā mea ʻai āpau. Aia ka maʻalahi i ka ʻoiaʻiʻo ʻaʻole pono ʻoe e mālama pono i ka helu ʻana i nā caloriu, protein, momona a me nā waiʻā. E alakaʻi ʻia ʻoe ma ka nui o nā lawelawe a me nā ʻano o nā meaʻai. No laila e hoʻomaka kākou.

E heluhelu i kā mākou ʻatikala kōkua ʻē aʻe e pili ana i ka meaʻai:

• NUTRITION PROPER: 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
• Heluhelu ʻana i nā kalori: ke alakaʻi ākea loa i ka helu ʻana i ka kalori.

Nā ipu meaʻai

Wahi a ka ʻōnaehana o ka mana i noi ʻia e Autumn Calabrese, nā mea āpau ua māhele ʻia nā huahana i nā ʻāpana: nā huaʻai, nā huaʻai, nā proteins, nā kalapona, nā momona maikaʻi, nā hua, ka aila. Aia ma lalo ka papa inoa kiko'ī o nā huahana i kēlā me kēia māhele. ʻO ka DVD me ka papahana 21 Day Fix hele mai me kahi pahu kūikawā e hiki ai iā ʻoe ke ana i ka nui o ka meaʻai. Kūlike kēlā me kēia kala i kahi ʻano o nā huahana.

E like me kāu e ʻike ai i nā ipu āpau o ka nui like ʻole. Inā he mau ipu kāu, ʻaʻole, ʻaʻole makaʻu ia. Hōʻike ka papa ma lalo i ka nui o ka ipu, inā ʻo ia e ana i kahi kīʻaha kīʻaha (250 ml). Hiki iā ʻoe ke kūʻai i kahi ipu like, a i ʻole e nānā i ka nui o ke aniani.

I kēia manawa, e hoʻoholo pehea ka nui o nā ipu e pono ai ʻoe e ʻai i kēlā me kēia lā. Aia ia i ka nui o nā calorie e pono ai ʻoe e ʻai (nā mea hou aʻe e pili ana i ka helu calorie ma lalo). No laila, ana ʻia nā ʻāpana i loko o nā ipu, i ka hoʻohui i ka aila - aia i nā puna tī.

ʻO kahi laʻana, inā ʻo kāu pahuhopu calorie ma waena o 1200-1499 calories e ʻai ʻoe i kēlā me kēia lā:

• 3 mau mea kanu ipu
• 2 ipu hua
• 4 ipu protein
• 2 mau ʻāpale kōpaka
• 1 ipu o nā momona momona
• 1 ipu o nā ʻanoʻano
• 2 aila puna

Inā ʻaʻohe ou pahu, e hoʻohana i 1 kīʻaha ana = 236 ml (i ka Lūkia maoli, aniani o 250 ml):

Pehea e hoʻomaulia ai i ka nui kūpono o nā calorie

Ke hāʻawi aku nei mākou iā ʻoe e helu i ka helu o nā calorie e ke ʻano Autumn Calabres. ʻOiai ʻo ka pahuhopu o ka papahana 21 Day Fix ke alakaʻi iā ʻoe i kahi ʻano maikaʻi ma waena o 3 mau pule, kāna hana hiki ʻole ke kapa ʻia akahai. E mākaukau no nā mea kapu. No laila, helu ʻia ka helu o nā kalori i kēlā me kēia lā:

• ʻO kou kaupaona ma kg * 24,2 + 400 (puhi ʻia nā calories) - 750 (deficit caloric) = ka helu o nā calorie i kēlā me kēia lā

Eia kahi laʻana me ke kaupaona o 70 kg:

• 70 * 24,2 + 400 - 750 = 1344 kcal - ka ʻai ʻana o ka calorie i kēlā me kēia lā

Inā i ka helu ʻana i kēia helu ma lalo o 1200, a laila ʻo 1200 kcal kāu helu. Inā ʻoi aku ma mua o 2300, a laila 2300 kcal kāu uku.

CALORIE CALCULATOR: pūnaewele

Kahi e loaʻa ai nā ipu

Nā ipu o nā Autumn Calabres hiki iā ʻoe ke ʻoka ma Aliexpress. ʻO ke kumukūʻai he 1200-1300 rubles (me kahi DVD o 21 Lā Hoʻopaʻa he mea ʻoi aku ka pipiʻi), akā na lākou e hoʻomaʻalahi i kou ola. ʻAʻole pono ʻoe e helu i nā calories, kaupaona i ka meaʻai, e hoʻonui a hoʻonui i nā helu. Nā ipu e ukali i ka papaʻai a maʻalahi e lilo ke kaupaona.

• Loulou e kūʻai: hale kūʻai 1
• Loulou e kūʻai: hale kūʻai 2

He papa inoa o nā huahana i ʻae ʻia ma ka ʻāpana

Mai ka hoʻokuʻu ʻia ʻana o ka papahana ma US, ʻo ka papa inoa o nā huahana e kuhikuhi nui ʻia i ka mākeke ʻAmelika. Akā ʻike ka hapa nui o nā huahana mai ka papa inoa iā mākou. Hiki ke hoʻohana ʻia kēia mau huahana e like me nā kapu i luna. Inā ʻaʻole papa inoa ʻia ka huahana, a laila ʻaʻole ʻae ʻia.

ʻAlaʻai: Kale, Kale, Brussels sprouts, broccoli, asparagus, beets, Tomato, zucchini, beans, peppers, kāloti, cauliflower, artichokes, eggplant, ʻokena, jicama (turnips), ʻōmaʻomaʻo pī, kāpeti, kukama, ʻalani, lettuce, hālani, radish , ʻakaʻakai, ʻōpuʻu.

Hua: raspberries, blueberry, blackberry, strawberry, watermelon, cantaloupe, ʻalani, tangerine, Apple, apricots, grapefruit, cherry, grapes, kiwi, mango, peach, nectarine, pear, pineapple, banana, papaya, Fig, melon.

Pūnaewele: sardine, umauma moa, Tureke umauma, mea hoʻokomo moa, Turiko ukana, a me nā holoholona holoholona hihiu, iʻa hihiu, hua manu, yogurt Greek, keʻokeʻo maoli, yogurt keʻokeʻo maoli, ʻōpae, ʻiʻo ʻulaʻula wiwi ʻole, pipi bipi wīwī, tempe, tofu, malo puaʻa , tuna, ham, pastrami Turkey, ricotta tī, tī, cote protein, vegeburger, Turkey pēpē, shakelology (protein hoʻoluliluli).

Kalepona ʻuala, yams, quinoa, beans, lentils, edamame beans, peas, refried beans, brown rice, wild rice, ʻuala, kānana, cereal amaranth, millet, buckwheat, barley, groats bulgur, oatmeal, olokaʻa ʻia; Eia kekahi, nā hua wale nō a pau: pasta, crackers couscous, cereals, berena, berena pita, waffles, pancakes, English muffins, pastries, tortilla, corn tortilla.

Nā momona momona: avocado, 'almonds, peanuts, pistachios, pecans, walnuts, hummus, cheese, coconut coconut, feta cheese, kao kao, mozzarella, cheddar, Provolone cheese, tī "Monterey Jack".

Nā sausa a me nā ʻanoʻano: nā hua ʻumeke, nā ʻanoʻano laulā, nā ʻanoʻano sesame, nā hua flax, nā ʻoliva, nā pīni pīni, nā niu niu me ke kō ʻole.

'Ohua: ʻoliva aila puʻupaʻa, aila niu, aila linseed, aila walnut, aila o ka paukena, nut Butters (ʻalemona, cashew, peanut), aila sunflower, aila sesame, aila o nā ʻumeke.

Nā meaʻai e hiki ke hoʻopau ʻia me ka palena ʻole: ka wai, lemona, wai lemon, ka vīnega, mustard, nā mea kanu, nā mea ʻala, kālika, ka wai, ka ʻalā o Tabasco, nā mea ʻono.

He aha ka mea nui e hoʻomanaʻo ai:

1. Hiki ke hoʻohui pū ʻia nā ipu i kekahi ala. ʻO ka papa kuhikuhi moʻohelu helu ma ka papa:

2. ʻO kahi laʻana kikoʻī o ka papa ʻaina:

3. Ua ana nā ipu i nā meaʻai i ka hana i hoʻopau ʻia a ʻaʻole i ka maka.

4. ʻAʻole pono ka hama i ka ipu (a i ʻole Kapu) me kahi pāheʻe.

5. ʻAʻole kūpono kēia hoʻolālā ʻai ʻaʻole wale no ka poʻe hoʻomaʻamaʻa e like me ka papahana 21 Day Fix, akā no nā poʻe papaʻai āpau.

6. Inā ʻaʻohe huahana i ka papa inoa i ʻae ʻia, a laila pāpā ʻia.

7. Hoʻoholo ʻia ka helu o nā ipu i ka hāʻawi o nā calori i kēlā me kēia lā.

E like me kāu e ʻike ai, ʻo kēia wale nō kahi papa hana kūpono no ka pohō kaumaha. E hāhai pololei ʻoe i nā ʻōlelo aʻoaʻo a hoʻopili iā lākou nāu. Eia nō naʻe, inā ʻoe e hāhai pono i ka papaʻai pono mai Autumn Calabrese a hoʻokō i ka papahana 21 Day Fix, hōʻoia ʻia ʻoe e loaʻa nā hopena kupaianaha i loko o kahi manawa pōkole.

E ʻoluʻolu e hāʻawi i ka Autumn i kahi hoʻolālā meaʻai kūpono. Hoʻonohonoho ʻia e hoʻokō i nā hopena koʻikoʻi i nā lā 21. Paipai ʻia inā pono ʻoe e hoʻoponopono i ka helu o nā calorie i kēlā me kēia lā, inā ʻaʻole ʻoe e ʻike i nā kaohi ikaika ʻana iā ʻoe.

Heluhelu pū kekahi: Hoʻoponopono i ka Extreme: nā wehewehe kikoʻī o nā hana āpau + manaʻo pilikino e pili ana i ka papahana.