What Happens If I Put More Formula Than Water 5 Ways to Break Through Weight Loss Plateaus

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5 Ways to Break Through Weight Loss Plateaus

Ngaba ubethe iplateau yokwehla kobunzima? Lixesha lokuba ufunde ukuba kutheni, kwaye yintoni onokuyenza ngayo.

Amafutha ayewa emzimbeni wakho kwiiveki nje ezimbalwa ezidlulileyo, kwaye ngoku uyazibuza ukuba isikali sakho saphukile na kuba nokuba wenza ntoni na, ubunzima bakho abuyi kushukuma.

Yintoni enika?

Kwakutheni ukuze inkqubo yakho iyeke ukusebenza ngesiquphe, kwaye yintoni onokuyenza ukuze utyhale eli thafa lelahleko lobunzima?

Ukuqonda Ukunciphisa Ubunzima Vs. Ilahleko yaManqatha

“Ukunciphisa umzimba” ngumtyholi omncinci okhohlisayo kuba awahluli phakathi kweenguqu kumafutha, izihlunu kunye namanzi.

Injongo, ngokuqinisekileyo, kukulahlekelwa ngamanqatha amaninzi kunye nomlinganiselo omncinci wesihlunu, kunye nokugcina ukugcinwa kwamanzi kubuncinci obunempilo. Xa unyathela esikalini kwaye ubhalisa iponti ikhaphukhaphu kunemini okanye kwiveki engaphambili, mhlawumbi ucingela ukuba ulahlekelwe yiponti yamafutha; ukuba ubunzima obufanayo okanye ngaphezulu, mhlawumbi ucingela ukuba ulahlekelwe ngamanqatha, okanye uzuziwe. Ngelishwa, akukho lula ngolo hlobo.

Akukho nto iguqula ubunzima phezulu okanye phantsi ngokulula njengokugcinwa kwamanzi, umzekelo. Ukuba utya kakhulu i-sodium kunye ne-carbs, kwaye usele amanzi amancinci, uya kugcina amanzi amaninzi, ukunika loo mbonakalo ikhukhumayo, egudileyo. Oku kunokongeza ngokulula i-3-5 yeeponti ngosuku, nto leyo enokuphazamisa kakhulu ukuba unokuthi ubethe isikali kweli lizwe. Kwi-flip side, utya i-sodium encinci kunye ne-carbs kwaye usele amanzi amaninzi, umzimba wakho uya kukhupha amanzi, kukunika ukubukeka okunzima, okucacileyo, okunokuthi kukukhokelela ekubeni ucinge ukuba lusuku olukhulu lokulahlekelwa kwamafutha.

Ukungaqiniseki kokugcinwa kwamanzi sesinye isizathu sokuba ndilinganise kuphela kanye ngeveki, ngosuku olufanayo, ekuseni, ndize. Ukuzilinganisela amaxesha amaninzi ngeveki, okanye okubi ngakumbi, ngosuku, kuya kukhawuleza kubulale ukuzithemba kwakho kunye nokuchitha intloko yakho.

Ndikwacebisa ukuba ukhethe “umhla wokulinganisa” ongenayo isidlo sokukopela, njengoko oku kunokongeza iponti okanye ezimbini zamanzi eziya kuphuma ekupheleni kosuku olulandelayo (amava am, ubuncinane).

Yintoni iThafa lokuLahla kobunzima bokwenyani?

I-plateau yokulahlekelwa kobunzima bokwenyani yimeko apho ungasayi kulahlekelwa ngamafutha.

Ndicinga ukuba ndibethe i-plateau ukuba ubunzima bam abukatshintshi kwiiveki ezimbini. Njengoko ndiza kuphela iponti enye yokwenyani ulahleko lwamafutha ngeveki, akukho tshintsho kwisikali emva kweveki enye yokutya ayisosizathu sokukhathazeka-bendinokuphulukana neponti yamafutha kodwa kwenzeka ukuba ndigcine a amanzi amancinci, okanye mhlawumbi ukuhamba kwam amathumbu bekungenjalo kusuku lwangaphambili okanye ezimbini. Akukho tshintsho kubunzima emva kweeveki ezimbini zokutya okundixelela ukuba ngokuqinisekileyo ndibambekile.

Ezinye iiFat-Loss Facts ekufuneka uzikhumbule

Ngaphambi kokuba ndigubungele indlela yokuwaphula la mathafa, ndifuna ukuba wazi izinto ezimbalwa malunga nokulahlekelwa ngamafutha.

1. IiPlateaus zokuLahla kobunzima kufuneka zilindelwe

Phantse wonke umntu ufumana iiplateaus zokunciphisa umzimba. Ukuba awuyazi into endithetha ngayo kwaye uyakwazi ukufikelela kwipesenti enye yamafutha omzimba ngokulula ngokupheleleyo, zibale unethamsanqa. Kuxhaphake kakhulu ukuba abantu babethe amathafa amaninzi kuhambo lwabo ukuya kwipakethi emithandathu kuba, ke, umzimba womntu unenkani xa kufikwa ekuchitheni amanqatha.

Ndifumene ukuba andinakufumana ngaphantsi kwe-9-10% yamafutha omzimba ekudleni kuphela (unokunciphisa iikhalori zakho kakhulu, okanye uqala ukutya izihlunu) -kufuneka ndongeze kwi-cardio ukuba ndifuna ukuqhubeka ukulahlekelwa. Xa ndininzi, ndidla ngokuphela malunga ne-14-15% yamafutha omzimba, kwaye ndiyakwazi ukutya ukusuka kwi-5% yokuqala okanye kunjalo, kodwa emva koko ndibetha i-plateau ukuba kuphela iintsuku ezi-3-4 ngeveki ye-cardio inokunyanga (20-25). imizuzu ngeseshoni nganye). Emva koko, i-plateau elandelayo kum iza malunga ne-8%. Ukuba ndifuna ukwehla, kufuneka ndinyuse i-cardio ukuya kwiintsuku ezi-4 ngeveki, imizuzu engama-30 ukuya kwengama-40 ngeseshoni nganye.

Wonke umntu endimqeqeshe kwaye ndamnceda ngenye indlela uye wanamava afanayo, kodwa imiqobo iyahluka. Ndiyazi abantu abambalwa abanqabileyo abanokutya okungaphantsi kwe-10% ngaphandle kokongeza i-cardio, kodwa abaninzi abantu abanako ukuphula iipesenti zamanqatha omzimba ophindwe kabini ngaphandle kokutya okungqongqo kunye nesiqhelo se-cardio.

2. Okukhona Ulahlekelwa ngakumbi, kokukhona Kunzima ngakumbi

Uba bhityile, kokukhona kuthatha ixesha elide ukulahlekelwa ngamanqatha ngokusempilweni (isitshixo, njengoko ufuna ukugcina izihlunu ezininzi kunye namandla kangangoko kunokwenzeka ngelixa ulahlekelwa ngamafutha). Ukuba ukwi-25% yamanqatha omzimba, kunokwenzeka ukuba ulahlekelwe ngamanqatha angama-2-3 ngeveki kwiiveki ezimbalwa zokuqala. Ukuba ukwi-10% yamafutha omzimba kwaye wenza ukubaleka kwidijithi enye, nangona kunjalo, i-2-3 yeepounds zamafutha ngeveki ayinakwenzeka ngaphandle kweziyobisi eziyingozi.

Kum, xa ndifumana ngaphantsi kwe-12% okanye kunjalo, ndonwabile ukubona iponti enye yokulahleka kwamafutha ngeveki, kwaye kufuneka ndiyisebenzele.

3. Umzimba Wakho une “Comfort Zone”

Nangona inokuvakala ngathi i-broscientific, yeyona ndlela ingcono endinokuthi ndiyichaze into eyenzeka kum kunye nezigidi zabanye abadlali kwihlabathi liphela. Umzimba ubonakala unobunzima (kwaye, ngokufanelekileyo, ipesenti yamafutha omzimba) owona ukhululekile. Umdla wakho wendalo udla ngokugcina obu bunzima kwaye ukuba utya ngaphantsi koku, uziva ulambile. Ukuba utya ngaphezu koku, uziva uhluthi.

Kwabanye, le “ndawo yokuthuthuzela” inamafutha, ngelixa abanye bahlala kwisisindo esincinci. Kum, umzekelo, ndifumanisa ukuba umzimba wam ukhululekile malunga ne-11% yamafutha omzimba (okuthi ngoku andibeke malunga ne-200 lbs). Akukho mfuneko yokuba ndibukele iikhalori zam ngokusondeleyo kwaye ndiyakwazi ukukopa amaxesha amaninzi ngeveki, kwaye ndiza kuhlala ndijikeleze i-11%.

Ngoku, ukugcina ubunzima phantsi kwale ndawo yokuthuthuzela kufuna umsebenzi oqhubekayo ngendlela yokukhawulela iikhalori kunye nokwenza i-cardio. Ukutyeba ngaphezu koku kufuna ukutya kakhulu rhoqo, kwaye ukuba oku kuqhubeka ixesha elide, indawo yokuthuthuzela inyuka phezulu nangaphezulu.

Iindlela ezi-5 zokophula iiPlateaus zokuLahla kobunzima bakho

Kulungile, ngoku ekubeni uwazi umahluko phakathi kwethafa lokuncipha kobunzima kunye namathafa okuncipha kwamafutha, nazi iindlela ezintathu eziqinisekileyo zokutshisa iziko lomzimba wakho kwakhona ukugcina amanqatha ephuma.

1. Phinda ubale Ithagethi yakho yeCaloric yemihla ngemihla

Imetabolism yakho iyacotha njengoko unciphisa ubunzima ngenxa yokuba umzimba wakho awufuni ukusebenzisa amandla amaninzi ukugcina imbonakalo yawo ngoku-encinci.

Ukuba awuhlengahlengisi iikhalori zakho ukuze wenze ingxelo ngale nto, ungabetha ithafa. Indlela elula yokuphepha oku kukubala kwakhona i-caloric target yakho yemihla ngemihla emva kwe-15 pounds of weight loss. Njengoko uza kubona, into ekujoliswe kuyo inyuka iphantsi nangaphantsi.

Zininzi iifomyula ezikhoyo zokumisela ukuba kufuneka utye kangakanani ukuze unciphise umzimba, kodwa nantsi enye elula esekwe kwiKatch McArdle:

I-1.2 grams yeprotheni nganye ngeponti yobunzima bomzimba

I-1 gram ye-carbohydrate nganye ngeponti yobunzima bomzimba

I-1 gram yamafutha nge-5 pounds ubunzima bomzimba

Loo fomyula elula ye-macronutrient iya kukubeka kwi-caloric deficit deficit kwaye ivumele ukuzinza, ukulahleka kwesisindo esinempilo. Ukuyijika ibe ziikhalori, phinda-phinda iprotein kunye neekhabhu ngo-4, kwaye amafutha ngo-9.

2. Lawula “iiCalories ezifihlakeleyo”

Uninzi lweeplateaus zokunciphisa umzimba zibangelwa yinto engaphezulu kwe “calorie creep”-oko kukuthi, ukutya iikhalori ezininzi kunokuba ucinga. Oku, kudityaniswe ne-metabolism ehlala icotha, yifomula eqinisekisiweyo yokumisa.

Iikhalori zinokungena kwiindawo ezininzi. Ukutya okungenanjongo, ukutya kwiivenkile zokutyela (balayisha iikhalori ekutyeni ngebhotolo, ioyile, iisosi, njl.njl.), ukuyigqithisa ngeecondiments, kunye nokusela utywala ziindlela eziqhelekileyo zokongeza iikhalori ezaneleyo zokunciphisa ubunzima bakho ngaphandle kokwenza uzive ngathi. uphelele “kukutya kwakho.”

Inyaniso ebuhlungu yi-200-300 yeekhalori ezininzi kakhulu ngosuku zinokumisa ngokupheleleyo ukulahleka kwamafutha. Ukubeka oku ngokwembono, oko kuphela isibini esizaliswe ngamandongomane, amacephe ambalwa okunxitywa kwesaladi enamafutha, okanye ibhegi encinci yeetships. Ewe, ukulahleka kwamafutha kunqabile. Ayintsonkothanga kakhulu, kodwa ifuna ukuchaneka ngokupheleleyo.

Ke, ukoyisa “ikhalori ehambayo,” kufuneka wazi kakuhle into engena emzimbeni wakho yonke imihla. Unako ukugcina ijenali yokutya, okanye ungenza into endiyenzayo: bala into oyifunayo yonke imihla, uyiphule kwizidlo zemihla ngemihla, kwaye utye into efanayo yonke imihla, yonke isidlo. Andinalo ixesha okanye umonde wokusebenzisa iqela leentlobo ezahlukahlukeneyo ekutyeni kwam, ngoko ke ndiyakwamkela ukulula kokukhetha ukutya okunesondlo endikuthandayo, kwaye ndikutye ngokuphindaphindiweyo.

3. Yandisa iCardio yakho

Ukuba uyazi ukuba i-caloric target yakho yemihla ngemihla ilungile kwaye awunayo i-calorie creep, ngoko kufuneka unyuse i-cardio yakho.

Unokongeza olunye usuku ukuba kunokwenzeka (andikucebisi ngaphezulu kweentsuku ezi-4 ngeveki ukuba uqeqeshelwa ubunzima), okanye ungeze ixesha kusuku ngalunye (ndithanda ukongeza imizuzu eyi-10 kwiseshoni nganye kwaye ndibone ukuba umzimba wam uphendula njani. ).

Umbono kukucebisa izikali kancinci ngakumbi kwicala lokulahleka kwamafutha kwaye ujonge iziphumo. Ukuba umjikelo wokuqala we-cardio eyongezelelweyo awukwenzi, yongeza ngaphezulu (enye imizuzu eli-10 kwiseshoni nganye, umzekelo), kwaye uya kufika apho.

Oh kwaye wenze HIIT cardio, nceda.

4. Yamkela iSidlo sokuqhatha

Ewe, kholwa okanye hayi, ukutya okukopela ngokwenene kukunceda ukuba ulahlekelwe ngamanqatha.

Njani?

Ewe, okokuqala kukho ukomelela ngokwasengqondweni, okukugcina wonwabile kwaye ukhuthazekile, nto leyo eyenza ukuba ukunamathela kwisidlo sakho kube lula.

Kodwa kukwakho ukonyuka komzimba.

Uphononongo lokutya ngokugqithisileyo (igama lezenzululwazi lokuzinkcinkca ekutyeni) libonisa ukuba ukwenza oko kunokunyusa izinga lakho lokutya ukutya okunesondlo naphi na ukusuka kwi-3-10%. Ngelixa oku kuvakala kulungile, ayithethi kakhulu xa ucinga ukuba kuya kufuneka utye naphi na ukusuka kumakhulu ambalwa ukuya kumawaka ambalwa. eyongezelelweyo iikhalori ngosuku ukufezekisa le mpembelelo.

Okubaluleke ngakumbi ziziphumo zokukopela ezinayo kwihomoni ebizwa ngokuba yi-leptin, elawula indlala, izinga lakho lokutya, ukuthanda ukutya, inkuthazo, kunye ne-libido, kunye nokukhonza eminye imisebenzi emzimbeni wakho.

Xa ukwi-caloric deficit kwaye ulahlekelwe ngamafutha omzimba, amanqanaba akho e-leptin ayehla. Oku ke, kubangela ukuba isantya sakho semetabolism sicothe, umdla wakho wonyuke, inkuthazo yakho yehle, kwaye umoya wakho ube muncu.

Kwelinye icala, xa unika umzimba wakho amandla amaninzi (iikhalori) kunokuba kufuneka, amanqanaba e-leptin ayanda, anokuthi emva koko abe neziphumo ezilungileyo kwi-oxidation yamafutha, umsebenzi wegilo, imo, kunye namanqanaba e-testosterone.

Ke ukuba kukunyuka kwamanqanaba e-leptin oyifunayo ngokwenene, ungayifezekisa njani ngcono?

Ukutya iicarbohydrates yeyona ndlela isebenzayo. Okwesibini kuloo nto kukutya iiprotheyini (ukutya okuneprotheyini eninzi nako kunyusa izinga lakho lokutya ukutya okunempilo). Amafutha okutya awasebenzi kakhulu ekunyuseni amanqanaba e-leptin, kwaye utywala buyayithintela.

Ke, ukuba ubunzima bakho bubambekile kwaye uyacaphuka kwaye awunamdla, ukukhaba okumnandi kwe-leptin kunokuba yiyo yonke into oyifunayo ukuze izikali zihambe kwakhona.

Yiba nesidlo esimnandi sokukopela esigcwele iiprotheyini kunye neekhabhu, kwaye ukonwabele ukonyuka kumanqanaba akho e-leptin. Inokukunceda ukunciphisa umzimba!

5. Phakamisa iMizimba eNzima

Ukuba uqhelene nawo nawuphi na umsebenzi wam, uyazi ukuba ndingumntu othanda kakhulu ukuphakamisa iintsimbi ezinzima. Ewe, phakathi kweenzuzo ezininzi zokuphakamisa ubunzima yinto yokuba inceda ukukhawuleza ukulahleka kwamafutha.

Uphononongo olupapashwe ngoososayensi bezemidlalo bamaGrike bafumanisa ukuba amadoda aqeqeshelwe ubunzima obukhulu (80-85% ye-one-rep max, okanye “1RM”) anyuse izinga lemetabolism kwezi ntsuku zintathu zilandelayo, etshisa amakhulu eekhalori ezingaphezulu kunamadoda. baqeqeshwe ngeentsimbi ezilula (45-65% ye-1RM yabo).

Ke ngoko betha iintsimbi kwaye uzibethe nzima ukuba ufuna ukunyusa isantya sakho semetabolism kwaye ke, ukukhawulezisa ukulahleka kwakho kwamafutha.

Kwaye ukuba ufuna ukufumana amanqaku angaphezulu, gxininisa kwii-lifts ezidibeneyo ezifana ne-squats kunye ne-deadlifts, kuba ezi ziintlobo ezitshisa iikhalori ezininzi emva kokusebenza.

Isishwankathelo

Ndiyathemba ukuba ulifumene liluncedo eli nqaku kwaye ukhumbule ukuba uhambo oluya kumzimba obhityileyo, onezihlunu lugqatso lomgama, hayi umgama omde.

Ngaba ukhe wafumana i-plateau yokunciphisa umzimba? Ngaba ukwazile ukugqobhoza? Ukuba kunjalo, wenze ntoni? Ukuba akunjalo, ngaba eli nqaku likunike umbono ongcono wokuba kutheni? Ndingathanda ukuva kuwe kwibhlog yam, iMuscle For Life!

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