Ụbọchị 5 gị, atụmatụ nri nri gba ọtọ mara mma

Ndinaya

• Nyochaa maka

Ma ị na-enwe nri abalị ihunanya ma ọ bụ gị na ụmụ gị nwanyị na-a drinkụ mmanya, ụbọchị Valentine bụ ụbọchị ebe ụmụ nwanyị niile chọrọ inwe mmetụta-na-ele anya nke kachasị nwee mmekọahụ. Ọ bụrụ na ị na -awụga mgbatị ahụ n'oge na -adịbeghị anya, olileanya niile agaghị efu! Ịbụ na omume gị kachasị mma maka izu ikpeazụ nwere ike ime ka ọ dị iche na ime ka afọ gị dị nro na ime ka uru ahụ gị dị mma ngwa ngwa.

Anyị tụgharịrị na Franci Cohen, onye na-enye ọzụzụ onwe onye, ​​ọkachamara n'ihe gbasara nri, ọkachamara n'ihe gbasara ahụike na onye nchoputa Fuel Fitness na Brooklyn, maka atụmatụ nri na mgbatị ahụ iji nyere gị aka itolite ma gbadaa n'ime naanị ụbọchị ise. Kwa ụbọchị na-egosipụta nri asaa ruo itoolu (nke akpọrọ dị ka M1, M2, wdg), niile nwere nri na-egosipụta obere uru metabolic nke na-abụghị naanị na-ebuli kalori ọkụ n'izu a, mana na-eme ka metabolism gị dị elu mgbe ị ga-alaghachi na nri nkịtị n'izu na-abịa. Ị nwere ike ị drinkụ kọfị n'ime izu niile, mana gbanye shuga ma rapara na mmiri ara ehi amịpụtara ma ọ bụrụ na ọ naghị amasị gị. Echefukwala ị drinkụ opekata mpe mmiri 32 kwa ụbọchị. (Ọ bụ otu n'ime ụzọ 10 anyị ga-esi felata ibu na-enweghị ọbụna ịnwale.)

Soro atụmatụ nri na aro mgbatị dị n'okpuru ka ị kacha mma n'ihe ọ bụla ị bụ-ma ọ bụ na ị naghị eyi n'ụbọchị Valentine. (Ị chọrọ ntụnye maka ihe ị ga-eyi? Gbalịa ndị a mara mma na-akpakọrịta: The Season's Sexiest Lingerie.)

Ụbọchị 1

Kpachara anya maka iri obere akụkụ ugboro ugboro ka o kwere mee iji belata ogo afọ gị dum, nke nwere ike inye aka mee ka afọ ju gị ogologo oge na obere nri, yana mee ka ọkwa shuga dị n'ọbara guzosie ike.

Atụmatụ nri:

M1: 1/2 oatmeal pancakes uzommeputa (Jikọta 1/2 iko ochie ejiji oats, 3 akwa ọcha, 1/2 mashed banana, na cinnamon. fesa pan na esi nri sprays na-awụsa pancake ngwakọta na spoonfuls, tụgharịa mgbe ha na-amalite afụ. Kewaa n'ime ọkara maka ugbu a, na ọkara maka M4.) Top pancakes nwere 8 raspberries.

M2: 1 apụl na -acha akwụkwọ ndụ akwụkwọ ndụ nwere obere tebụl abụọ dị larịị, yogọt Greek dị ala

M3: Turkey na -eyiri: dina nnukwu akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ 3 dị ka ihe mkpuchi. Na nke ọ bụla, gbasaa aioli balsamic (nke sitere na mmanya balsamic, mọstad Dijon, Mayo akwụkwọ ndụ akwụkwọ ndụ dị ala, nnu, ose). N'elu elu ya na 1/4 paụnd ara mpekere ara (ọ bụghị anụ nri), karọt abụọ a kpụrụ akpụ, na 1/4 iko dandelion, kewara nke ọma n'etiti atọ. Tụgharịa dị ka ihe mkpuchi. Ntụziaka na-amịpụta 3 wraps.

M4: 1/2 uzommeputa pancake oatmeal na ube

M5: 6 almọnd raw na 1 iko mmiri ara ehi

M6: 4 ounces ghere eghe ara, kpụọ, tụba ya n'elu salad Israel nke nwere cucumber 3 diced, 1 ose ose, ihe ọ juiceụ ofụ nke otu lemon zuru oke, na 1/4 iko pasili. Tinye cumin na obere nnu ma ọ bụrụ na achọrọ.

M7: 4 ounces nke mmiri ọkụ na lemon, na nnukwu efere nke 1 iko raw arugula maka ezigbo nri abalị.

Rụpụta: Otu awa nke kickboxing (Gaa klas, ma ọ bụ nwaa mgbatị ahụ Killer Kickboxing na Kickboxing maka Killer Abs.)

Ụbọchị 2

Gee ahụ gị ntị: A na -eziga otu onye na -ebugharị neurotransmitter a na -akpọ CCK (cholesystokinene) site n'afọ ruo n'ụbụrụ iji deba aha na afọ juru gị, mana ọ ga -ewe ihe dị ka nkeji iri abụọ iji zipu ozi a. Rie nwayọ rie ka inye ahụ gị oge zuru oke iji mata na o juru eju ma chekwaa gị puku kwuru puku kalori.

Atụmatụ nri:

M1: 3 Spider Bites (Gwakọta otu iko ọka oat ochie, 2/3 flakes aki oyibo, 1/2 iko bọta, 1/2 iko flaxseed, 1/2 iko cacao nibs, 1/4 agave ma ọ bụ mmanụ a honeyụ, 1 ruo 2 teaspoon vanilla wepụ. Kpuchie ya ma tinye ya na friji maka otu awa, wee tụgharịa n'ime bọọlụ. Ntụziaka na -emepụta bọọlụ 25 ruo 30.)

M2: 1/2 iko toasted dum ọka oats ọka na 1/2 iko skim mmiri ara ehi, na 3 strawberries

M3: 1 iko cantaloupe nke nwere walnuts raw 3 na almọnd raw

M4: ọka zuru oke nke English muffin, tinyere omelet nke emere akwa 3 akwa na 1/2 iko akwụkwọ nri nwa ọhụrụ.

M5: 1 onye ọ bụla nwere ike na -acha ọcha tuna n'ime mmiri agwakọtara ya na iko kabeeji na -acha odo odo, iko 1/4 shredded, Lowfat Mayo, na Dijon mọstad.

M6: 2 ọnya ọnya ọnya na obere apụl akwụkwọ ndụ akwụkwọ ndụ

M7: 4 ounces salmon a ghere eghe n'elu iko 2 wasabi slaw (gwakọta kabeeji ọcha shredded/cole slaw mix na lowfat mayo na wasabi mayo dị ka achọrọ)

M8: 1 ose mgbịrịgba uhie na 1 iko mmiri ọkụ na ihe ọṅụṅụ nke 1/2 lemon na dash nke ose cayenne

Rụpụta: sekit igwe kwụ otu awa (Gbalịa otu n'ime atụmatụ 4 Fat- Burning Plan iji merie Treadmill Boredom.)

Ụbọchị 3

Ụbọchị atọ n'ime, ikekwe ị na-enwe mmetụta dị iche-ihe niile site na isi ọwụwa iwepụ shuga ruo mmetụta dị ọcha. Debe ndekọ ihe mgbaàmà gbasara etu ume gị si dị ike, nke na-ewute gị, mgbu ma ọ bụ mgbu na-adị gị mgbe ị risịrị nri ụfọdụ ma ọ bụ ụbọchị niile. Nke a ga-aba uru n'ihu n'okporo ụzọ!

Atụmatụ nri:

M1: 1 apụl green

M2: 2 tablespoons larịị, yogọt Greek obere abụba nwere 2 teaspoons Fiber One cereal, 1/4 cup blueberries, na 1/4 cup raspberries.

M3: 1 clementine na akwa siri ike 1 esiri esi

M4: Salad mere si 1/2 iko pasili na 1/2 iko dandelion elu na ihe ọṅụṅụ nke 1 lemon

M5: 1 sie sie sie ya na 1 iko akwukwo nri minestrone karịrị ngaji abụọ esiri pasta ditalini. (Puree 6 tomato sie sie ma jikọta ya na 32 ounces obere-sodium akwukwo nri broth maka ngwaahịa gị.Sichaa leeks ọhụrụ 3, karọt 3 na mkpisi osisi celery, ha niile diced maka ntọala gị. Jikọta ma gbakwunye ntị atọ ọka ọka a sụfuru agbachapụ, iko iko nwa ọhụrụ atọ, iko canelini 1, gbachapụrụ ma sachaa, ihe dị ka 1 tablespoon oregano ọhụrụ na 2 tablespoon basil ọhụrụ. Ntụziaka na -enye 4 servings.)

M6: Gwakọta ọnụ 1 iko chopped, ọkụkọ esiri esi, 1 mfri eke ube oyibo diced, 1/2 iko Panko flakes, 1 clove galik anuahade, 2 teaspoon ọhụrụ chopped cilantro, na nnu / ose nụrụ ụtọ. Debe patties 5 site na ngwakọta a na grill (usoro a kwadebere nke ọma, emeghị nke ọma). Ọzọkwa grill 2 olu portabella olu. Sanwichi otu osikapa esi nri n'agbata buns capabella abụọ, yana letus romaine.

M7: 2 Fiber One emeso (gbazee 2/3 akpa ọkara ụtọ chocolate ibe, ịkpali na 1 bag of eriri otu cereal, tinye 1/4 cup craisins. Ngaji otu otu jidesie a mmiri tree lined na wax akwụkwọ na akpụkọta! Ntụziaka ga nye ọgwụgwọ 26.)

Rụpụta: Otu elekere nke ịgba ịnyịnya ime ụlọ (Enweghị klaasị ị ga -eme?

Ụbọchị 4

Oge ịgbatị mgbatị ahụ okpukpu abụọ! Ọ ga-esiri gị ike ịhazi oge gị, mana ọ bụ isi ihe ga-eme ka ị nweta ntakịrị aghụghọ na ịgbasa na ngwụsị izu (dịka chọkọletị V-Day!). Mmega ahụ taa na echi dị oke ike iji nyere ahụ gị aka ịdọrọ ọbụna karịa ka ọ dị na mbụ site na glycogen echekwara, na-ahapụ ahụ ka ọ lekwasịrị anya ma kpochapụ ụlọ ahịa abụba n'oge na ọbụna ọtụtụ awa mgbe mgbatị ahụ gasịrị. Nri dị na atụmatụ gị ga -eburu otu echiche a n'uche.

Atụmatụ nri:

M1: 1 Fiber One na-eji otu iko kọfị eme ihe (caffeine zuru ezu)

M2: Mpekere unere n'ime mpekere iri. Were ngaji 3 nke ahụekere ahụekere wee kewaa nke ọma n'elu ibe ọ bụla. Friza na tray nke e ji akwụkwọ wax mee. Rie 3 maka nri a

M3: 1/2 pancake oatmeal (otu uzommebe dị ka ụbọchị 1) na 1/4 iko raspberries

M4: 1 ose uhie, 1 kukumba, 1 karọt, 1 akwa siri ike

M5: 1/2 oatmeal pancake na 1/2 mkpụrụ osisi grepu

M6: 1.5 iko ofe (nhazi ụnyaahụ) na 2 ounces cubed grilled ara ọkụkọ tụba n'ime ofe

M7: iko 2 agwakọtara elu na ounce 2 grilled ọkụkọ ara cubed, 3 strawberries ibe n'ime salad, na 6 raw almọnd bee. Uwe salad na 2 tablespoons ube oyibo mgbakwasa (1 ube oyibo, ntakịrị ihe na-erughị 1/4 iko mmanụ oliv na-amaghị nwoke, 1/4 iko mmiri, 1/4 iko pasili, 1 clove galik, ihe ọṅụṅụ nke 1/2 lemon ọhụrụ, 1 teaspoon. agave nectar, nnu na ose nụrụ ụtọ).

M8: 1 iko mmiri ọkụ na 1 teaspoon ihe ọ lemonụ lemonụ lemon ọhụrụ na mpekere nke ose cayenne

Rụpụta: Usoro ihe omume HIIT nke otu awa (Anyị tụkwasịrị obi na HIIT Workout Indianapolis Colts Cheerleaders na-awearụ iyi.)

Ụbọchị 5

Na-eri obere protein n'oge nri ọ bụla-nitrogen dị na protein na-enyere gị aka ịkwụsị ibu mmiri, ahụ gị aghaghịkwa ịrụsi ọrụ ike iji gbarie protein ma e jiri ya tụnyere carbs na abụba (na ọtụtụ ọrụ pụtara ọkụ calorie karịa!).

Atụmatụ nri:

M1: 1 iberi ọka zuru oke, achịcha na-enweghị kalori nke 1 tablespoon nke obere obere obere obere obere abụba na 1/2 apple green sliced

M2: 1/2 banana na almọnd 6 raw

M3: 1 mkpisi akụkụ-skim eriri cheese na 1 ose mgbịrịgba uhie

M4: 1 onye nwere ike ịcha tuna tuna na mmiri, ntakịrị mọstad Dijon, na osisi celery 2

M5: 1/2 iko oats ochie nke ejiri 1/2 iko mmiri ara ehi, cinnamon dị ka achọrọ, na 1/2 teaspoon agave

M6: 4 ounces steak tuna grilled na 1/2 iko steamed broccoli, na salad nke iko 2 agwakọtara elu na 1/4 iko uhie beets steak na finely sliced. Tinye akwa salad na ngwakọta nke mmanya balsamic, mmanụ oliv na-amaghị nwoke, na mọstad Dijon.

M7: 1 iko pepemint tii

Rụpụta: Bootcamp kaadị otu awa (Anyị na-amasị Barry's Bootcamp-Inspired Abs, Butt, and Core Workout.)

Nyochaa maka