Hauv peb lub sijhawm, cov phiaj xwm kev noj zaub mov tshiab tau tshwm sim tas li. Ib tug ntawm cov? Lyle McDonald tus sau phau ntawv yoo mov poob rog (RFL). Nrhiav paub cov lus zais ntawm hom khoom noj khoom haus no? Lyle MacDonald yog tus paub zoo txog tus kheej hauv kev noj zaub mov zoo. Nws qhov kev noj zaub mov RapidFatLoss (RFL) tshiab, lub npe uas tuaj yeem txhais ua "poob rog sai", tau dhau los ua neeg nyiam heev ntawm cov kis las. Lub hom phiaj tseem ceeb ntawm txoj haujlwm pabcuam kev noj zaub mov no yog kom ua kom cov rog ntau ntxiv thaum tswj cov leeg nqaij. Ua tsaug rau Kev Rog Rog Rog Rog, koj tuaj yeem poob txog li ib kilogram ntawm cov rog txhua lub lim tiam, ntxiv rau tshem tawm cov kua ntau dhau.
Raws li MacDonald, txhua tus neeg tuaj yeem faib ua peb pawg raws li feem pua ntawm lub cev rog:
- Qeb 1 - tsis pub ntau tshaj 15% rau txiv neej thiab tsawg dua 24% rau cov ntxhais;
- Qeb 2 - los ntawm 16 txog 25% rau cov txiv neej thiab los ntawm 24 txog 34% rau cov ntxhais;
- Qeb 3 - tag nrho lwm tus.
Rau txhua ntawm cov pawg saum toj no, McDonald tau suav ua ntu zus ntawm cov zaub mov ib txwm muaj (freemills), refeeds (cov zaub mov tsis tu ncua muaj carbohydrates), thiab noj zaub mov so (ncua hauv kev noj zaub mov).
Cov Ntsiab Cai Yooj Yim ntawm Txoj Kev Noj Qab Haus Huv Rog Rog Rog
Kev noj zaub mov MacDonald yog ua raws kev noj zaub mov muaj protein ntau. Txawm li cas los xij, rau cov laj thawj no, tsuas yog cov zaub mov uas muaj roj tsawg thiaj haum. Cov no suav nrog nqaij qaib fillet, ntses ntshiv, nqaij nruab deg, nqaij tsis muaj nqaij liab, qe dawb, tsev cheese muaj roj tsawg thiab cheese, thiab ntxiv cov protein.
Ntxiv nrog rau cov protein sib xyaw, koj yuav tsum tau noj zaub ntau, uas yog cov khoom lag luam tseem ceeb ntawm fiber. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb kom tsis txhob noj tag nrho cov zaub, tab sis tsuas yog cov zaub muaj zaub, piv txwv li, eggplant, zaub xas lav, nceb, zaub qhwv, zaub qhwv, zaub xas lav, zaub ntsuab, zaub qhwv, zaub qhwv, tswb kua txob, taum ntsuab, thiab lwm yam.
Cov khoom noj no tsuas yog npaj los txhim kho kev noj qab haus huv ntawm txoj hnyuv thiab tseem tsim kom muaj kev xav zoo. Raws li koj paub, fiber ntau puv lub plab, thiab qhov kev tshaib plab dhau mus. Kev noj cov protein thiab cov fiber ntau txhua hnub yuav tsum muab faib ua peb lossis plaub koob. Nws tseem ceeb heev uas cov khoom siv mis nyuj suav nrog hauv ib lossis ob pluas noj. Koj tuaj yeem siv ntsev hauv qhov me me, thiab tsuas yog muab cov kua txiv qaub tshiab, kua ntses, ntau yam txuj lom thiab kua txiv hmab txiv ntoo nrog mustard raug tso cai raws li lub caij nyoog.
Kev yoo yoo yoo zaub mov tseem muaj ntxiv. Txhua txhua hnub koj yuav tsum haus cov vitamins thiab ntxhia, cov ntses ntses (10 grams), 0.6 grams ntawm magnesium, 1 gram ntawm potassium thiab 0.6 rau 1.2 grams calcium.
Tsis tas li, tus kws sau cov phiaj xwm kev noj haus qhia kom siv ECA sib xyaw. Yog tias ib tus neeg tsis paub tias nws yog dab tsi, tom qab ntawd nws muaj ephedrine, caffeine thiab tshuaj aspirin. Yeej, koj tsuas yog yuav tsum siv 20 milligrams ntawm ephedrine thiab 0.2 grams ntawm caffeine. Tshuaj aspirin tuaj yeem raug txiav tawm yam tsis muaj teeb meem.
Yohimbine tuaj yeem siv ua ke nrog ECA txhawm rau txhawm rau hlawv roj. Qhov ntau npaum li cas ntawm cov tshuaj no yuav tsum yog 0.2 milligrams ib kilogram ntawm lub cev qhov hnyav. Siv nws li 30 feeb ua ntej qis-siv cardio. Nws kuj tseem ceeb heev uas yuav tsum muaj kev ncua tsawg kawg plaub teev ntawm ECA thiab yohimbine.
Siv Kev Rog Rog Rog Rog sai sai refeeds thiab freemills
Peb twb tham txog cov ntsiab lus no txhais li cas thaum pib ntawm kab lus. McDonald tso cai siv freemill ib zaug ib lub lim tiam. Qhov no tau ua tiav rau kev puas siab puas ntsws thiab lub sijhawm no koj tuaj yeem noj tsis tau tsuas yog nqaij lossis cov khoom siv mis. Rau qhov laj thawj pom tseeb, freemilling tsis pab txo cov rog rog, thiab yog tias koj tuaj yeem zam nws, tom qab ntawd nws yog qhov zoo dua los hla nws.
Freemeal txhais tau tias tsuas yog ib lub tais rau noj. Koj yuav tsum hnov qab txog kev noj ntau dhau mus ib txhis. Rau cov tib neeg uas yog thawj pawg, txwv tsis pub ua freemilling. Cov neeg sawv cev ntawm pawg thib ob tuaj yeem siv freemil ib zaug txhua xya hnub, thiab qhov thib peb? ob zaug hauv ib lub lis piam.
Tab sis qhov refeed raug txwv rau cov neeg sawv cev ntawm pab pawg thib peb, thiab nws yog qhov yuav tsum tau ua rau thawj ob pawg. Thawj pawg yuav tsum siv peb-hnub carbohydrate thauj ze rau lub sijhawm ntawm kev noj zaub mov so, raws li cov txheej txheem hauv qab no:
- Hnub 1 - 11 txog 13 grams carbohydrates hauv ib kilo ntawm cov teeb meem qhuav;
- Hnub 2 - 4.4 txog 6.6 grams carbohydrates;
- Hnub 3 - 2.2 rau 3 grams ntawm cov as -ham.
Rau pawg thib ob, nws raug nquahu kom rov ua dua ib zaug txhua xya hnub rau tsib teev. Nws raug nquahu kom pib nws li 60 feeb ua ntej pib kawm, thiab ua kom tiav ua ntej yuav mus pw. Tus nqi ntawm cov carbohydrates hauv qhov no yuav tsum yog 6.6 grams rau ib kilo ntawm huab cua ya.
Nws yog ib qho tseem ceeb uas cov rog tsis ntau tshaj 50 grams, thiab cov carbohydrates feem ntau yog sawv cev los ntawm cov zaub mov muaj hmoov. Thaum lub sij hawm rov ua dua tshiab, qhov ua kom pom tseeb yuav tsum yog cov qos yaj ywm ci, nplej zom, qhob cij, thiab yob qab zib.
Yuav Ua Li Cas Thaum Lub Caij Rog Rog Rog Rog?
Txij li thaum thaum siv Kev Rog Rog Rog poob lub cev dhau los ua qhov tsis muaj calories ntau, kev qhia yuav tsum yog lub zog xwb. Kev tawm dag zog lub cev tsis yog tsuas yog ua rau lub cev siv lub zog siv zog, tab sis kuj ua rau qeeb hauv cov metabolism. Yog li, thaum ua ke kev qhia ua lub zog nrog lub nra hnyav, koj yuav tsis tuaj yeem ua tiav qhov txiaj ntsig zoo dua. Nyob rau tib lub sijhawm, qis-siv nees nkaum feeb cardio zaug tau zoo kawg nkaus.
Nws yog ib qho tseem ceeb tsis txhob siv lub sijhawm cardio lossis sijhawm ntev. Tus naj npawb ntawm kev qhia lub zog yuav tsum raug txo kom tsawg. Nws yuav txaus los xyaum 2 lossis 3 zaug. Siv ib mus rau peb pawg ntawm 6-8 reps rau pawg leeg loj thiab 8-10 reps rau pawg leeg me. Lub sijhawm kawm tag nrho yuav tsum tsis pub dhau 40 feeb.
Tsis tas li, txhawm rau txhim kho kev ua haujlwm ntawm lub hauv nruab nrab lub paj hlwb, nws raug nquahu kom haus li 10 grams ntawm cov carbohydrates ceev ua ntej pib kawm, thiab tom qab ntawd los ntawm 10 txog 30 grams thaum kawm.
Yog xav paub ntau ntxiv txog tus kws sau txoj kev noj zaub mov kom rog rog sai, saib cov vis dis aus no:
