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No nā kumu he nui, hiki i nā kāne, e like me nā wahine ke hele i waho o ke ʻano a hoʻohui i kekahi kaumaha. I ka hapanui o nā hihia, ʻike ʻia ke kaupaona i nā kāne i kā lākou ʻāpana waena, keu hoʻi i ko lākou ʻōpū a me nā ʻōpuʻu.
ʻOiai ʻaʻole hiki iā ʻoe ke hoʻokau i nā wahi āu e makemake ai e lilo i ka paona, he mana kou e ʻokiʻoki i kou kaupaona a hoʻokō i kahi ʻano o ke kino i kālai ʻia.
Eia naʻe, ʻaʻole maʻalahi ka nalowale o ke kaupaona no nā kāne e like me ke kani. Hoʻomanaʻo aia he ʻokoʻa ma waena o ka lilo ʻana o ke kaupaona a me ka lilo ʻana o ka momona. ʻOiai lākou e ukali i ke ala like, ʻo ka lilo o ke kaupaona ma mua o ka loaʻa ʻana o kekahi mau mākala wīwī. Nā ala ʻē aʻe e lilo kaupaona me ka loiloi hou ʻana i kāu papaʻai, e hana ana, a me nā mea ʻē aʻe.
ʻO ka mea pōmaikaʻi, i kēia alakaʻi epic, ua hōʻuluʻulu mākou i kahi hōʻike ākea e pili ana i ka mea e pono ai i nā kāne e lilo ke kaupaona wikiwiki. Maʻalahi ko mākou alakaʻi i ka hoʻomaka ʻana e like me ka puni ʻana i ʻelua mau ʻano hoʻoikaika kino nui; dieting a hoʻoikaika kino.
E kiʻi i ka papaʻai kūpono
Ma aneʻi, he mantra kā mākou e ʻōlelo nei "ʻaʻole hiki iā ʻoe ke hoʻoikaika kino i ka papaʻai maikaʻi."
Akā he aha ka mea e wehewehe ai i ka papaʻai maikaʻi a maikaʻi ʻole?
ʻO ka pane i kēlā mea pili i kēlā me kēia, akā inā ʻoe e ʻimi e lilo i ka paona, paila ka pane i ka helu o nā calorie i kāu papaʻai. ʻAʻole kēia no ka hoʻopaʻapaʻa; ʻaʻole hiki iā ʻoe ke lilo i ke kaupaona inā ʻaʻole ʻoe i ka papaʻai deficit calory.
Hōʻike nā noiʻi he nui i nā calorie ka mea hoʻokele helu hoʻokahi no ka pohō kaumaha ke ʻoi aku ka maikaʻi o kāu ʻai me kāu mau pahuhopu kaupaona.
ʻO ka ʻai ʻana i nā calory ʻuʻuku ma mua o kou puhi ʻana, he ala ahi kūpaʻa ia o ka lilo ʻana o ka paona.
Caveat no nā kāne
Eia nō naʻe, inā he kāne ʻoe e nānā ana e lilo i ka kaupaona, e huhū mau ʻoe i ka ʻike calorie ma nā blog a me nā makasina hoʻoikaika kino, no ka mea ʻo ka hapa nui o ia mea no nā wahine.
Pehea nā kāne?
ʻO nā kāne, ʻaʻole like me nā wahine, ʻoi aku ka nui o ka nui o nā mākala. No ke kākoʻo ʻana i ka nui o nā mākala keu, koi nā kāne i ka ikehu hou aku. ʻOiai no nā wahine a me nā kāne like like, pono mau nā kāne i keu calorie, e like me ka mea i hōʻike ʻia e ka awelika ʻo V02, Max.
Ke hoʻokumu nei i kahi hoʻolālā Nutritional a me ka huli ʻana i kāu lawe
ʻAʻole maopopo ka hapa nui o ka poʻe pehea e hana ai i kahi papa ʻaiaola, a me kahi papa o ka papaʻai papaʻai e like me nā pahuhopu kaumaha. ʻOiai ʻaʻole ia he ʻepekema kikoʻī, ʻaʻole maʻalahi ia e hoʻomohala i kahi hoʻolālā ākea.
Akā, e aʻo wau iā ʻoe pehea.
ʻO ka hana mua i ka nānā ʻana i kāu mau calorie e nānā i kāu lawe ʻana. Mahalo, ʻaʻole mākou i ka wā mua o ka mōʻaukala, kahi e pono ai ʻoe e lawe i kahi peni a me kahi puke pai. Loaʻa iā mākou i kēia manawa ʻenehana.
Pono ʻoe i kēia manawa i kahi hāmeʻa akamai e like me ka uaki a kelepona paha, i hiki ke kākoʻo i kahi polokalamu hoʻoikaika kino e like me MyFitnessPal. Ma waho o ka loaʻa ʻana o kahi waihona meaʻai meaʻai nui, e hana ka polokalamu hoʻoikaika kino i nā hana āpau o ka huli ʻana kokoke i kāu mau calorie.
Hōʻike nā noiʻi he nui i ka subconsciously ka nānā ʻana i kāu lawe ʻana i ka calorie e kōkua iā ʻoe i ka ʻai ʻana i nā calorie liʻiliʻi.
Ke hoʻonohonoho nei i kahi Defisit Calorific no ka Loss momona
No ʻoe e ʻoki iho i kou kaupaona, a hoʻolele i lalo, pono ʻoe e hana i kahi deficit calorific no ka lilo o ke kaupaona.
I ka pōkole, ʻo kēia ka manaʻo e loaʻa iā ʻoe ka liʻiliʻi o nā calorie ma mua o kou kuni ʻana no ka hoʻoliʻiliʻi kaumaha.
Ma ke ʻano he rula laulā, pono nā kāne e ʻimi ana e lilo i ka kaumaha e ʻokiʻoki ma kahi o 500 mau calorie i kēlā me kēia lā a i ʻole 3500 i kēlā me kēia pule. Eia nō naʻe, inā ʻoe e ʻimi nei e lilo i ka kaupaona me ka wikiwiki, hiki iā ʻoe ke pāpālua i nā calories i puhi ʻia.
Eia nō naʻe, hoʻololi paha nā helu i ka hilinaʻi ʻana i nā kumu like ʻole e like me ka makahiki a me ka pae o ka hana.
ʻO kahi laʻana, inā ʻoe e hana ikaika nei a i ʻole hana i ka hana ikaika, koi, hiki iā ʻoe ke hoʻopau i nā mea ʻoi aku ka kalori a hoʻoliʻiliʻi hoʻi.
Nā Koho Meaʻai
ʻAʻole ka palena o ka nānā ʻana i ka kalori i nā ʻano meaʻai āu e hiki ai ke lawe, inā ʻoe e paʻi ana i kāu pahuhopu nutritional. Eia nō naʻe, ma ke ʻano he manamana lima, e hāhai mau i ke kānāwai 80/20; pono i kāu mau kumu o nā calorie e hele mai i nā meaʻai āpau, nā meaʻai i hoʻoliʻiliʻi liʻiliʻi ʻia, nā protein momona, a me nā mea ʻai kiʻekiʻe.
ʻO ka pōmaikaʻi o ka nānā ʻana i kāu calorie he mana ikaika akā hoʻohaʻahaʻa ʻia i ke kaʻina hana no nā kāne no ka mea e ʻae i nā kāne e ʻoliʻoli i nā meaʻai a lākou e aloha ai i ka hoʻohaʻahaʻa, a hoʻopau wale i ka hapa calorie deficit, kahi e hoʻoliʻiliʻi ai ka makemake.
Ma waho o ka hoʻohaʻahaʻa kaumaha, hoʻolaha ia i ke olakino maikaʻi, akā ʻoi aku ka nui o nā kōkua me ka paʻa lōʻihi, ʻo ia ke kī i ka hoʻokō ʻana i kāu pahuhopu kaupaona.
E kiʻi i ke kino e puhi i nā calorie hou aku
ʻAneʻane ʻoe e ʻike i ka pono o nā hoʻoikaika kino no ka puhi ʻana i nā calories a me ka pohō kaumaha.
ʻOiai maikaʻi nā hana kino no kou olakino, hāʻawi wale lākou i 20-30% o kāu mau pahuhopu kaumaha. Hana ka papaʻai i ka 80%, a ʻaʻole hiki iā ʻoe ke hoʻoikaika iā ʻoe iho i kahi deficit calorie. Eia kekahi, ʻaʻole kūpono nā hana āpau no ka pohō kaumaha.
No laila he aha nā hana hoʻoliʻiliʻi kaumaha e pono ai i nā kāne?
ʻOiai ʻo kā lākou hāʻawi palena palena, maʻalahi nā hana i ka hoʻonui ʻana i ka ikaika o ke kino a me ka nui o ka iwi, ka maʻalahi a me ka neʻe, ke olakino cardiovascular, a hāʻawi i nā hopena hormonal maikaʻi e like me ka hoʻoikaika ʻana i ka hana o testosterone.
Hoʻohana ʻia nā ʻano hana like ʻole e hoʻonui i ke kaupaona a me ka lilo o ka momona i nā kāne.
Hoʻomaʻamaʻa ikaika. ʻO ka hoʻomaʻamaʻa ikaika i ʻoi aku ma mua o ke kaupaona / paona kiʻekiʻe. Ke kuhikuhi nei mākou i ka hāpai ʻana i ke kaumaha koʻikoʻi e hoʻokūkū iā ʻoe.
Kōkua ka hoʻomaʻamaʻa ikaika i ke kūkulu ʻana i nā mākala a hāʻawi i ka holomua ʻoi loa i hiki iā ʻoe. I ka wā e hōʻemi ai i ka paona, ʻae ia i kou kino e mālama i nāʻiʻo momona, mālama i ka hoʻonui i ka metabolism a ʻano i kou kino.
ʻAno Mīkini. ʻO ke kumu o kēia hoʻolālā e hoʻopili i ka nui o ka hoʻomaʻamaʻa hoʻomaʻamaʻa i kāu hoʻoikaika kino. ʻO ka hopena, hoʻoikaika ia i kou kino e hana ʻoi aku ka paʻakikī, ka hoʻokahe ʻana i ka momona a me ka puhi ʻana i nā calori.
HIIT. He mea nui ʻo HIIT i ka hoʻoikaika ʻana i ka hana ʻana o ka hormone ulu i loko o ke kino. E like me ia, kōkua ia i ke kūkulu ʻana i nāʻiʻo, ke ahi momona a me ka hoʻonui ʻana i ka libido.
Kaiopa
He ʻano hoʻoikaika kino ʻo Cardio no ka lilo ʻana o ka paona. Eia nō naʻe, pono e hoʻomālamalama i nā ʻano kaulike ʻaʻole i ʻoi aku i ka 80% o kāu hana nui loa.
Eia naʻe, ʻaʻole kūlike ia i ka hoʻomaʻamaʻa ikaika i ka hoʻoulu ʻana i nā mākala, a no laila ʻaʻole pono e hoʻohana ʻia ma ke ʻano he ʻano hoʻomaʻamaʻa hoʻokahi.
Hōʻalo i kēia mau Piterc Wela
ʻOiai hāʻawi ka hoʻoikaika i kahi ala maikaʻi loa e ʻokiʻoki i ke kaupaona a hoʻomaikaʻi i kou olakino laulā, pono ʻoe e hana mālie, a me ka wikiwiki ʻole.
Eia kekahi o ka lua hoʻoikaika kino āu e makaʻala ai;
- Hōʻalo i ka hana nui ʻana i nā hana e hōʻalo ai i nā hōʻeha a i ʻole ke ahi
- ʻO ka hana ʻana i nā hana āu e leʻaleʻa ai hiki ke hopena i ka nele o ka hoʻonāukiuki
- ʻO ka hana ʻana i nā hana like e hopena i ka luhi
lalo Line
He maʻalahi ka lilo ʻana o ke kaupaona no nā kāne, hāʻawi ʻia ʻoe e hāhai i nā papaʻai a me nā lula hoʻoikaika kino i luna.