ʻO ke kumu no ka makeʻana o nā kaumaha nui uaʻikeʻia no ka manawa lōʻihi: ka meaʻai. ʻAʻole hiki iāʻoe ke kiʻi i ka hilinaʻi o kou moe wale nō ma nā kūpaʻa wale nō i ka meaʻai: i kēia manawa, inā e lilo ana kāu kaumaha, inā haʻaleleʻoe,ʻaʻole e lōʻihi. I mea e hoʻoikaika ai i ka hopena i loaʻa no nā makahiki he nui, pono nā papa hākawā. Eia hou, me ke kōkuaʻana o nā haʻuki e hiki iāʻoe ke "hōʻiliʻili" i ka hiʻona nani a me ka maikaʻi o kāu mau moeʻuhane.
Hoʻokumuʻo Harley Pasternakʻo ia i ka papahana hoʻolālā i ka papahana e hoʻohui i nā'āpanaʻelua o ke kaumaha o ka olakino maikaʻi: ma ka "Five Factors" technique, heʻahaʻaina likeʻole ka meaʻono me ka hoʻoikaika kino. Uaʻae maikaʻi nā wāhine wahine o Mr. Pasternak ma ke noi iā Alicia Case,ʻo Eva Mendes,ʻo Jessica Simpson,ʻo Reese Witherspoon a me nā mea'ē aʻe i mahalo e hiki i nā Five Factors ke maʻalahi i ko lākou nohona a hāʻawi iā lākou e loaʻa nā hopena iʻikeʻoleʻia e lākou. No kaʻikeʻana i ka maikaʻi o kaʻaiʻana o ka parsnip i kāuʻike pono'ī, ponoʻoe i nā pule heʻelima:ʻo ka mea nāna i hana i keʻano hana e hōʻoia nei i kēia manawa e liloʻoe i paona ma ka 5-10 kg.
Ke ho'āla haʻahaʻa - ka hopena hopena
I ka manawa i hoʻoholo aiʻo Mr. Pasternak e hoʻokumu i kāna polokalamuʻoihana o ka liloʻana o ka kaumaha, ua kūʻo ia i kahi hana paʻakikī. ʻAʻole pono wale nō kahiʻano pono a palekana no ke olakino, akā hoʻokahi nō hoʻi e pili ana i ka papa o ka wikiwiki o Hollywood no kaʻai o Hurley Pasternak maʻelima mau kumu me ka pilikiaʻole. A eia keʻano o kaʻaiʻana e pili ana i nā hana i lalo.
1. Mai maʻalahiʻoe.
2. Pākaukau māmā a me ka wikiwiki i nā pā. A e like me ka wikiwikiʻai: ua hoʻomaha ka lā awakea ma ka hoʻonohonoho aʻo ke kaʻa e hele pinepine loa nei. E lawe iāʻoe i ka hapalua hora.
3. Kūkuluʻia ka meaʻai maʻamau i nā huahana maʻalahi a maʻalahi. Aʻo ka pono o ke kino no ka huaora a me nā māmā o ka pae'āina ua hoʻopiha pihaʻia.
4.ʻAʻole hoʻohanaʻia nā mea umauma he nui no ke kukeʻana. I ka hoʻokele waʻa trailers, he manawa wale nō ka mea hanuʻana, kahi ipu aniani uila a me ka pahu hauʻuʻuku. No laila,ʻaʻole ponoʻoe e pale i ka kukeʻana i ka umu a iʻole e hoʻopau i ka meaʻai i ka waiʻauʻau.
5. ka palena liʻiliʻi -ʻoe ka mea makemake e noho lōʻihi ma iaʻanoʻai?
Hāʻawiʻo Harley Pasternak i kēia hana paʻakikī nani loa! Hālāwai ka pae "Five Factors" i nā koi a pau.
"5 mau kumu"
ʻO keʻano pae-helu e kauʻia ma luna o nā meaʻelima a ua pili pū kona mau rula a pau i kēia kiʻi - no laila ke inoaʻo "ʻElima Mea."
ʻO ke kumumanaʻo o nā pule heʻelima - no ka mea, hoʻokahi mau papa hana o kaʻai. Hāʻawiʻo Harley Pasternak i ka hala ma hope o 35 mau lā e loaʻa ai nā hopena i loaʻa i nā poʻe o ka hana. Eia kekahi,ʻo kahi manawa kūpono eʻae ai iāʻoe e pale i ka manaʻo o ka noho mau loaʻana i ka meaʻai, no laila, ma ke ala, he nui nā mea make "break". "Ma ke kūpono, ua hoʻohālikelikeʻia keʻanoʻelima hanana hana e lilo i mea maʻamau," wahi a Harley Pasternak.
ʻElima mauʻai i ka lā. Uaʻaiʻo Mr. Pasternak eʻai pinepine a me ka mālie. ʻO ia, heʻelima manawa i ka lā: pōpōpō, kaʻaina awakea,ʻaina me nā pōpilikiaʻelua i loko o ka lā. Me keʻano o ka papahana,ʻaʻoleʻoe e hoʻoweliweliʻia e ka pōloli pōloli, a eiaʻole,ʻaʻole e loaʻa kahi mahele o ka manaʻo "Pono wau e hoʻokaʻawale iaʻu iho i nā mea a pau."
ʻEhā o nā meaʻai i loko o nā minuke heʻelima. Pono i kēlā me kēia kīʻaha ke komo i nā mea nuiʻelima: nā kinakona (ka pipi momona, ka moa, ka mīpoki, ka iʻa a me ka iʻa) - pono no ka kūkuluʻana i nāʻiʻo e hoʻoikaika ai; nā huaʻona'aleʻaleʻa (nā kānana) - no ka'ikehu; ka fiber (nā hua kanu hou a me nā hua) - e hoʻomaʻemaʻe i ka'ōnaehana'ōpiopio a me ka paʻa o ke kino; : nā momona liʻiliʻi liʻiliʻi (meaʻaila momona, e like me kaʻaila, kaʻaila, ka palaoa); mea inu me ke kōʻole.
Pono e hoʻomaluʻia ka meaʻai i ka wela wela. ʻOi aku ka maikaʻi loa e hāʻawi i ka makemake i nā mea kanu hou a me ka'ōmole, kaʻiʻo māmā, nā hua a me nā meaʻai.
Nā hana o 25 mau minuke. Heʻoi aku kaʻoi aku o kaʻoihana o nā papa aʻo kūikawā ma mua o nā hola he nui o nā marathon ma ke keʻena hauʻoli no kaʻaiʻana o Hurley Pasternak maʻelima mau kumu. No laila, i loko o nā "Five Factors", ua'ōleloʻia e hāʻawi waleʻia nā haʻuki i 25 mau minuke wale nō i ka lā: 5 mau minuke no ka hoʻoikaika. E hōʻike i ke aʻoʻana ma ka hoʻohanaʻana i keʻano o ka'ōnaehana Pasternak e like me kēia: 5 mau minuke o ke kaumaha cardio: holoholo, holo kaʻa (hoʻokele kaʻa), kehei lele, nā hula mālohi; He 10 mau minuke o ka hoʻonaʻauao ikaika: ke kīʻana i nā biceps, nā pākuhi, nā'āpana; 115 mau minuke o ka paʻiʻana i ka papahana. He mea nui e koho i nā hana ma keʻano e hana ai i nāʻiʻo a pau o ka hui: ke kiʻekiʻe (hāpai i ke kino), ka haʻahaʻa (hoʻokiʻekiʻe i nā wāwae) a me ka'āliki; 5 mau minuke o ka holo.
ʻElima mau lā hoʻomaha no nā pule hebedoma. ʻO kaʻaoʻao maikaʻi loa o "Five Factors" he ... mau lā heʻelima mau hoʻomaha i loko o nā pule hebedoma! Hoʻokahi manawa i ka hebedoma, no ka laʻana, ma ka lā Sabati, hiki iāʻoe ke hāʻule i kaʻai -ʻo ia mauʻano ponoʻole e pono ai iʻole eʻae i ka manaʻo kaumaha a me ke aloha pilikino e komo i kouʻike. 'Ōlelo maiʻo Pasternak ma kēia lā e hiki iāʻoe ke hele i kahi "kahepalā": he mau kīhā french, hamburgers, sweets, popcorn, ice cream. Eia naʻe,ʻo ka poʻe o nā meaʻai lapaʻau e hilinaʻi nei i ka 'aiʻana o ia meaʻai - he kaumaha nui kēia no ke kino. No laila, heʻokoʻaʻoi aʻe iʻoi aku ka ponoʻole (!) Liberties i ka "lā hoʻomaha no kaʻai". Eʻae iāʻoe iho i kēia lā eʻai i kahi'āpana momona o kāu punahele punahele -ʻo kēia wale nō he mea maikaʻi. ʻO kekahi laʻana, he'āpanaʻohi me kaʻeleʻele, he manōkinia me ka caviar a me kahi keke.
ʻAi wale nō ke olakino.
Ma ka pukeʻo Harley Pasternakʻo The Fitness Program Five Factors, ua ho'ākākaʻia nāʻano hana he nui me nā mea i'āponoʻia. Eia naʻe, ke koi nei ka mea kākau e hiki i nā mea a pau ke hoʻokolo i kona iho pono'ī,ʻo ka mea nui loa - e noʻonoʻo i nā kulekele maʻamau (ʻelima mau kikowaena i kēlā me kēlā me kēia pāʻina a me kahiʻano olakino e kuke ai: hoʻomaha, kaʻaila). Loaʻa i kahi koho no ka lā e like me kēia.
ʻO ka kakahiaka kakahiaka . ʻO Fritata me nā'ōmato, ke kīʻaha o ke kī'ōmaʻomaʻo aiʻole ka kahe.
ʻO kaʻai mua. ʻO ka huamela huaʻona (apple, kiwi, alani), ka.
ʻO kaʻaina awakea . Risotto me nā haohao (ʻike i ka meaʻai), ka saladi o nā lau'ōmole hou, ua kāhikoʻia me kaʻailaʻaila, ka'ōlē, ka ti.
ʻO ka luaʻai. ʻO kahi'āpana momona liʻiliʻi me kaʻaila aiʻole kekahi'āpana o ka umauma puʻupuʻu turkey (ka moa), ka mea laʻau.
Eʻai . Cereal porridge (maʻamau - ka mahuhi) a me ka huaʻona mea kanu (nā'ōmato, ka kukama, ka pepa pele, nā mea kanu hou).
ʻO Fritata me nā'ōmato
5 mau mea e pono ai - ka paʻakai, ka pepa, kaʻailaʻaila (no ke kāhili).
Ma ka puke Harley Pasternak "Polokalamu hoʻoikaika" 5 mau kumu "e wehewehe i nā kumuhana a pau o keʻano kipi. Eia maʻaneʻi e loaʻa i nā meaʻai no nā mea mālamalama a kaulike, nā hōʻike o nā haʻawina no ka hoʻonaʻauao kūikawā 25-minute.