אם תהליך הירידה במשקל הופך אותך לאומללה … המאמר הזה בשבילך. את רוצה להכנס לעולם המופלא של יצירת גירעון קלורי לירידה במשקל מצד אחד – אבל מצד שני, יש כמה וכמה דרכים לעשות את זה, וזה בדיוק מה שנחשוף פה
את רצינית בקשר להתקדמות שלך, ואם כן? אני כבר אוהב אותך!
עכשיו, הנה כמה דרכים שיכולות לעזור לך
לקדם את תהליך החיטוב שלך השבוע,
ובמקביל לשפר את העורק הראשי… הדבר
הכי חשוב בתוצאה הסופית שלך,
יודעת מהו?
יחס "שומן – מסת השריר" שלך.
יודעת איך הוא נוצר? ע״י צמד המילים המופלא גירעון הקלורי לירידה במשקל.
אגב, אני כותב לך את תוכנית הפעולה הזאת
כי אני מכיר את זה על הבשר שלי,
אם אין לי תוכנית פעולה ברורה? או לפחות
משימה מוגדרת?
אני הולך לאיבוד.
אז את יכולה לבחור כל אחת מהדרכים,
אבל אחד הספרים הטובים ביותר שקראתי הוא..
לקחת בעלות קיצונית על החיים שלך.
אז פעולה קיצונית, יכולה לגמרי לעשות את השינוי.
או במילים אחרות – את יכולה ליישם את כל ההמלצות
שכאן בשביל לראות תוצאות מהירות ועוצמתיות פי 10.
1) מעקב אחר התהליך – דרגת קושי יישום (9 מתוך 10) – והגירעון הקלורי
אחת הדרכים הכי קשות להתמיד איתן לאורך זמן, אבל
אחת הדרכים הכי יעילות בשביל לקבל תוצאות.
הטעות של רוב האנשים שהם חושבים שלספור קלוריות
ולהימדד זו חתונה קטולית…
לפעמים מספיק שתעקבי אחרי מה שנכנס לך לתפריט,
תמדדי את עצמך ותשקלי את האוכל, רק למשך
כמה ימים…
ברגע שזה נמשך רק כמה ימים ולא במשך חודשים?
רמת הקושי של המשימה הזאת יורדת מ9, ל-6 ואפילו 5.
ראיתי את זה שוב ושוב בעיניים הכחולות והקטנות שלי, כמה שזה
משנה חיים – ומשנה תהליך.
2) לעקוב אחרי השינה שלך
אני עושה את זה בשבועות האחרונים,
כותב את שעת השינה שלי (5-10 דק' לפני שאני נרדם),
כותב את שעת ההתעוררות,
וכותב את רמת האנרגיה (-2 רמת אנרגיה של זומבי,
+2 רמת אנרגיה של מעודדת בתיכון)
אחרי זה אני מזהה את כמות שעות השינה שהגוף
שלי זקוק להן. לא רק שזה מקפיץ את האנרגיה
שלי על טרמפולינה ברמת מתח מקסימלית…
אלא שהאימונים שלי מקבלים חמצן חדש,
כוח הרצון שלי פתאום חזק יותר,
וכל היום שלי נראה אחרת לגמרי.
אהבת, אה?
בצדק.
נסי את זה.
3) לדעת איך השבוע שלך יסתיים, עוד לפני שהוא התחיל.
קניתי לא מזמן יומן, שבו אני כותב את ימי האימון שלי,
את השעות שבהן אעשה את האימון, את השעות שבהן
אוכל את 2 הארוחות העיקריות שלי במהלך היום,
ואת התפריט שבו אעשה במהלך השבוע
(בהתאם למטרה שלי)…
תשתמשי בזה, זה כאילו את הופכת להיות חוזת
העתידות
של עצמך, די מגניב, לא?
4. תדאגי ליישם את 3 העקרונות בכל תפריט שאת עושה,
זה יהפוך אותו מתפריט בינוני… ל'תפריט' על שאי אפשר
להכשל איתו, וזה לא משנה אם המטרה שלך היא בריאות או חיטוב.
אלה 3 העקרונות:
א' – שפל קלורי (במידה ואת רוצה להתחטב)
ב' – איכות המזון (תדאגי שיהיו לך מספיק מזונות עם צפיפות קלורית נמוכה – זה יוצר שובע מיידי)
ג' – פסיכולוגיה (את חייבת לדעת את המדע שמאחורי היכולת שלך להתמיד)
יש לך כאן את הפרטים המלאים על שלושת העקרונות האלה >>
טוב, בינתיים זה מספיק,
זאת המשימה השבועית שלך:
1. תבחרי לפחות דרך אחת מכל הדרכים האלה,
ותיישמי אותה במהלך השבוע, באופן קיצוני!
2. אם את מרגישה אמיצה מתמיד, תקחי את כל 4
השיטות האלה ותכניסי אותן לשבוע העמוס שלך,
ואולי את תראי תוצאות בשבוע… שלא ראית במשך
חודשים ואולי שנים, מי יודע?
(האמת, אני יודע, אבל אני רוצה שגם את תדעי, אחרי
שתעשי את זה כל השבוע)
וכמובן, תדאג לחשב את הנוסחה הכי חשובה שלך – גירעון הקלורי, זה בדיוק מה שיעזור לך לייצר תהליך פשוט, לאוך זמן.
עכשיו, זה החלק הראשון … אבל בואי נדבר גם על התשתית שאת חייבת לבנות בשביל לייצר גירעון קלורי שלילי שיחזיק מעמד.
לא פופולארי להגיד משפטים כמו המשפט הבא:
המראה החיצוני שלך חשוב לי בדיוק כמו המראה הפנימי.
לעזאזל, אני יודע כמה זה יכול להשפיע על הביטחון,
על הקריירה,
על הזוגיות …
אבל יותר מזה, מהניסיון המועט שלי, סך הכל בתחום מגיל 17 …
אני יודע שיותר קל לשפר את הבריאות מבחוץ לבפנים, מאשר
מבפנים לבחוץ.
זאת אומרת, יותר קל לשפר את בדיקות הדם שלך,
את רמות הכולסטרול ושאר המדדים הבריאותיים ע״י
תהליך נכון של ירידה במשקל …
והנה עוד משפט לא פופולארי:
אין בעיה עם ירידה (יחסית) מהירה במשקל לפרק זמן מסויים.
איפה הבעיה מתחילה?
כשרוב האנשים מסתכלים רק על הטווח הקצר, במקום להסתכל
גם על הקצר וגם על הארוך.
״לא מאמינה! לא ירדתי ב-24 השעות האחרונות במשקל!״
״לא מאמינה, חברה שלי סוזי, ירדה בשבוע 3 ק״ג ואני רק קילו 1!״
נו, את מכירה את המשפטים האלה, נכון?
הנה סיפור קצר על הרץ הקנייתי, הבל מוטאי …
הוא היה רק מטרים ספורים מקו הסיום, אך התבלבל עם השלטים ועצר וחשב שסיים את המירוץ.
הרץ הספרדי איוון פרננדז,
שהיה במקום השני, קלט את זה וצעק לעברו להמשיך לרוץ.
מוטאי לא ידע ספרדית ולא הבין.
לאחר שהספרדי הבין מה קורה, דחף פרננדז את מוטאי לניצחון, על חשבונו!
אחרי אחרי המירוץ במסיבת העיתונאים אחד הכתבים שאל את איוון
"למה עשית את זה, יכולת לזכות!?"
איוון ענה, "שהוא מאמין בלייצר קהילה הוגנת ודוחפת אחד את השני"
הכתב לא קיבל את התשובה.
"אבל למה נתת לקנייתי לנצח?"
איוון ענה, "לא נתתי לו לנצח, הוא עמד לנצח. המרוץ היה שלו."
הכתב לא וויתר, והמשיך להתעקש, ושאל שוב,
"אבל בגלל הטעות שלו, היית יכול לנצח!"
איוון הביט בו והשיב: "אבל מה תהיה התועלת של הניצחון שלי? מה יהיה הכבוד של המדליה הזו? מה אימא שלי תחשוב על זה, איך אשן בשקט עם עצמי,
ויותר מזה, איך אוכל להשתפר בפעם הבא אם אתחיל להאמין שאני הכי טוב בגלל שזכיתי בטעות?"
אני חושב שזה אחד השיעורים הכי מרתקים שאפשר ללמוד, נכון?
ברגע שיש לנו תשתית נכונה שכוללת:
הבנה של תהליכי היסוד (שפל קלורי, כמות חלבון מספקת, אימוני התנגדות, הנאה מהתהליך)
ובניית הרגלים נכונים …
דיברתי על במיילים האחרונים לא מעט,
חפשי את מודל ההתנהגות של ד״ר ביג׳י פוג, שמסביר
את זה באופן מושלם.
ואחרי שיש לך את זה?
את אשכרה יכולה לשלוט גם במהירות התהליך,
ביכולת שלך לשמור על התוצאות לאורך זמן,
ופשוט להיות השליטה הבלעדית של הנראות וההרגשה שלך.
וזה כוח די עוצמתי, לא חושבת? 🙂
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asmr 0mniartist
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asmr 0mniartist
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