{"id":13631,"date":"2024-05-29T00:00:54","date_gmt":"2024-05-29T00:00:54","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13631"},"modified":"2024-05-29T17:08:43","modified_gmt":"2024-05-29T17:08:43","slug":"how-to-lose-weight-meal-plans-macro-nutrition-and-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-lose-weight-meal-plans-macro-nutrition-and-exercise\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646: \u062e\u0637\u0637 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0643\u0644\u064a\u0629\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629"},"content":{"rendered":"<\/p>\n<p>\u064a\u062a\u0645 \u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0633\u0624\u0627\u0644 &#8220;\u0643\u064a\u0641 \u0623\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646\u061f&#8221; \u0641\u064a Google 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\u0627\u0644\u062f\u0647\u0648\u0646. \u0625\u0646\u0647 \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0631\u0627\u0628 \u0633\u064a\u0621\u060c \u0644\u0643\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c\u0647 \u0623\u064a\u0636\u0627! \u0647\u0646\u0627\u0643 \u0643\u0645\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u0646 \u0643\u0644 \u062c\u0633\u0645 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0635\u062d\u064a\u0627. \u0648\u0633\u0648\u0641 \u062a\u062e\u062a\u0644\u0641 \u0647\u0630\u0647 \u0627\u0644\u0643\u0645\u064a\u0629 \u0628\u064a\u0646 \u0646\u0648\u0639 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0647\u062f\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<p>\u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0639\u0627\u0645\u0629 \u0627\u0644\u0633\u0643\u0627\u0646\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0642\u0628\u0648\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 &#8220;\u0635\u062d\u064a\u0629&#8221; \u0647\u064a 21-32 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648 8-19 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0644\u0644\u0631\u062c\u0627\u0644. [1] \u0647\u0630\u0627 \u0646\u0637\u0627\u0642 \u0643\u0628\u064a\u0631!<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"408\" class=\"wp-image-13633\" src=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/06\/how-do-i-lose-weight-without-losing-muscle-1-700xh.jpg\" alt=\"\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/06\/how-do-i-lose-weight-without-losing-muscle-1-700xh.jpg 700w, https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/06\/how-do-i-lose-weight-without-losing-muscle-1-700xh-300x175.jpg 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n<p>\u0623\u0646 \u0646\u0643\u0648\u0646 \u0648\u0627\u0636\u062d\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0646\u0637\u0627\u0642 &#8220;\u0635\u062d\u064a\u0629&#8221; \u0648\u062a\u0643\u0648\u0646 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0635\u062d\u064a\u0629\u060c \u0623\u0648 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0645\u0645\u0627 \u0643\u0627\u0646\u062a \u0639\u0644\u064a\u0647 \u0648\u062a\u0643\u0648\u0646 \u063a\u064a\u0631 \u0635\u062d\u064a\u0629. \u0648\u0644\u0643\u0646 \u0627\u0644\u0646\u0637\u0627\u0642 \u0647\u0648 \u0645\u0643\u0627\u0646 \u062c\u064a\u062f \u062c\u062f\u0627 \u0644\u0647\u062f\u0641. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0631\u0636\u0643 \u0642\u0636\u0627\u0621 \u0645\u0639\u0638\u0645 \u062d\u064a\u0627\u062a\u0643 \u0628\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0623\u0639\u0644\u0649 \u0644\u062e\u0637\u0631 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0648\u0632\u0646 \u0645\u062b\u0644 \u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u0648\u0623\u0646\u0648\u0627\u0639 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\u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n<p>\u0644\u0630\u0627 \u060c \u0641\u0625\u0646 \u0627\u0644\u0633\u0624\u0627\u0644 \u0627\u0644\u0643\u0628\u064a\u0631 \u0647\u0648 : \u0643\u064a\u0641 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062d\u064a\u0646 \u0627\u0644\u062a\u0645\u0633\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f \u0628\u0648\u0644\u064a\u0646 \u0646\u0648\u0631\u062f\u064a\u0646\u060c \u062a\u0648\u0635\u064a \u0628\u0646\u0647\u062c\u064a\u0646 \u0643\u0628\u064a\u0631\u064a\u0646:<\/p>\n<ul>\n<li>\u062a\u062f\u0631\u064a\u0628 \u0648\u0643\u0623\u0646\u0643 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)\u060c \u0628\u062f\u0644\u0627 \u0645\u0646 \u0645\u062c\u0631\u062f \u0648\u0636\u0639 \u0641\u064a \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u062d\u0644\u0642\u0629 \u0645\u0641\u0631\u063a\u0629.<\/li>\n<\/ul>\n<h3 id=\"how-do-i-eat-for-weight-loss\">\u0643\u064a\u0641 \u0623\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/how-do-i-eat-for-weight-loss-header-830x467.jpg\" alt=\"How Do I Eat For Weight Loss?\" \/><\/figure>\n<p>\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062a\u0642\u062f\u064a\u0631\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 45 \u0645\u0644\u064a\u0648\u0646 \u0623\u0645\u064a\u0631\u0643\u064a \u064a\u0630\u0647\u0628\u0648\u0646 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0643\u0644 \u0639\u0627\u0645. [2] \u0648\u0628\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0644\u0644\u0633\u0645\u0646\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0628\u0644\u062f\u060c \u064a\u0645\u0643\u0646\u0646\u0627 \u0623\u0646 \u0646\u0631\u0649 \u0628\u0648\u0636\u0648\u062d \u0623\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0646\u062c\u0627\u062d \u0645\u0646\u062e\u0641\u0636.<\/p>\n<p>\u0644\u0630\u0627\u060c \u0646\u0631\u064a\u062f\u0643 \u0623\u0646 \u062a\u062a\u062e\u0644\u0649 \u0639\u0646 \u0643\u0644\u0645\u0629 &#8220;\u062d\u0645\u064a\u0629&#8221; \u062a\u0645\u0627\u0645\u0627. \u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0643\u0644\u0645\u0629 \u0644\u0647\u0627 \u062f\u0644\u0627\u0644\u0627\u062a \u0633\u0644\u0628\u064a\u0629\u060c \u0628\u0644 \u064a\u0639\u0646\u064a \u0623\u064a\u0636\u0627 \u0639\u0627\u062f\u0629 \u0643\u0646\u062a 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src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/how-do-i-eat-for-weight-loss-2-700xh.jpg\" alt=\"Track Your Nutrition\" \/><\/figure>\n<p>\u064a\u0642\u0648\u0644 \u0633\u0627\u0644\u062a\u0631 \u0625\u0646 \u062a\u062a\u0628\u0639 \u062a\u063a\u0630\u064a\u062a\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n<ul>\n<li>\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0631\u0624\u064a\u0629 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0643\u0642\u0631\u0627\u0631\u0627\u062a \u060c \u0648\u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0634\u064a\u0621 \u064a\u062a\u0645 \u062a\u0642\u062f\u064a\u0645\u0647 \u0644\u0643<\/li>\n<li>\u0627\u0644\u0643\u0634\u0641 \u0639\u0646 &#8220;\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 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\u0623\u0646 \u0646\u0636\u0645\u0646 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0643\u0630\u0644\u0643. \u0644\u0643\u0646\u0647 \u0645\u0643\u0627\u0646 \u062c\u064a\u062f \u0644\u0644\u0628\u062f\u0621.<\/p>\n<p>\u0628\u0645\u062c\u0631\u062f \u062a\u062d\u062f\u064a\u062f \u0647\u062f\u0641\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u062a\u0628\u0639\u0647 \u0644\u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0636\u0628\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u0644\u064a\u0644\u0627 &#8211; \u0648\u0644\u064a\u0633 \u0643\u062b\u064a\u0631\u0627!- \u0644\u0623\u0646\u0643 \u0644\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<h3 id=\"how-do-i-lose-weight-fast\">\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629\u061f<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/how-do-i-lose-weight-fast-header-830x467.jpg\" alt=\"How Do I Lose Weight Fast?\" \/><\/figure>\n<p>\u0639\u0646\u062f\u0645\u0627 \u0646\u0642\u062f\u0645 \u062c\u062f\u0648\u0644\u0627 \u0632\u0645\u0646\u064a\u0627 \u0641\u064a \u0633\u0639\u064a\u0646\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d \u0627\u0644\u0623\u0645\u0648\u0631 \u0635\u0639\u0628\u0629 \u0628\u0633\u0631\u0639\u0629. &#8220;\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0635\u062d\u0629\u061f&#8221; \u0647\u0648 \u0633\u0624\u0627\u0644 \u0645\u062e\u062a\u0644\u0641 \u062c\u062f\u0627 \u0645\u0646 &#8220;\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0623\u0646 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0646\u061f&#8221; \u0648\u0644\u0643\u0646 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646 \u0648\u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0642\u0635\u0635 \u0627\u0644\u062c\u0630\u0631\u064a\u0629 \u062a\u063a\u064a\u0631 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u062a\u0635\u0648\u0631\u0646\u0627 \u0644\u0645\u0627 \u0647\u0648 \u0648\u0627\u0642\u0639\u064a \u0648\u0645\u0633\u062a\u062f\u0627\u0645.<\/p>\n<p>\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0644\u062f\u064a\u0646\u0627 &#8220;\u0623\u0643\u062b\u0631 \u0647\u0648 \u0623\u0641\u0636\u0644&#8221; \u0639\u0642\u0644\u064a\u0629 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062e\u0628\u0631\u0646\u0627 \u0623\u0646\u0647 \u0625\u0630\u0627 \u0625\u0632\u0627\u0644\u0629 300 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u062f\u064a\u0646\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u062b\u0645 \u062a\u062e\u064a\u0644 \u0645\u0627 \u0625\u062e\u0631\u0627\u062c 600 \u0623\u0648 1000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647!<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0644\u0627 \u0634\u064a\u0621 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0628\u0639\u062f \u0645\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u0629. \u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u062c\u062f\u0627 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0623\u0642\u0644 \u0645\u0646 1200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629) \u064a\u062c\u0644\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0648\u0645\u0643\u0627\u0641\u0623\u0629 \u0642\u0644\u064a\u0644\u0629. \u0646\u0639\u0645\u060c \u0647\u0646\u0627\u0643 \u0637\u0631\u0642 \u0635\u062d\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c \u0644\u0643\u0646\u0647\u0627 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u064a\u062a\u0642\u0646 \u0623\u0648\u0644\u0627.<\/p>\n<p>\u062f\u0648\u0646 \u062a\u0644\u0643 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0645\u0633\u0645\u0631 \u0623\u0633\u0641\u0644\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u0627\u0626\u0639\u0627 \u0641\u064a \u0643\u0644 \u0648\u0642\u062a\u060c \u0648\u064a\u062d\u0643\u0645\u0647\u0627 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629\u060c \u0648\u0644\u064a\u0633 \u0644\u062f\u064a\u0647\u0645 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0641\u0631\u0635 \u0644\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0636\u0626\u064a\u0644\u0629. \u0642\u062f \u062a\u0641\u0642\u062f \u0645\u0627 \u062a\u0631\u064a\u062f\u060c \u0648\u0644\u0643\u0646 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0628\u0643\u0645\u064a\u0627\u062a \u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0639\u0644\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0643\u0644 \u0645\u0627 \u0643\u0646\u062a \u0642\u062f \u0641\u0642\u062f\u062a\u060c \u0648\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0625\u0636\u0627\u0641\u0629 \u0639\u0644\u0649 \u0628\u0636\u0639\u0629 \u062c\u0646\u064a\u0647 \u0625\u0636\u0627\u0641\u064a\u0629.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/how-do-i-lose-weight-fast-1-700xh.jpg\" alt=\"How Do I lose Weight Fast\" \/><\/figure>\n<p>\u0648\u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0627\u0644\u0623\u0645\u0648\u0631 \u062a\u0639\u0642\u064a\u062f\u0627\u060c \u0648\u062c\u062f\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629 \u0644\u0644\u062e\u0633\u0627\u0631\u0629 \u0648\u0627\u0644\u0643\u0633\u0628 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641 \u062a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0623\u0631\u0637\u0627\u0644 \u0648\u0623\u0633\u0647\u0644 \u0644\u0648\u0636\u0639\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0643\u0645\u0627 \u062a\u0648\u0636\u062d \u0644\u0627\u064a\u0646 \u0646\u0648\u0631\u062a\u0648\u0646\u060c \u062f\u0643\u062a\u0648\u0631\u0627\u0647\u060c \u0641\u064a \u0645\u0642\u0627\u0644 &#8220;\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u062c\u0639\u0644\u0643 \u0633\u0645\u064a\u0646\u0627&#8221;. \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 &#8220;\u064a\u0648\u064a\u0648&#8221; \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0642\u062f \u064a\u0636\u0631 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0628\u0627\u0637\u0624 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u064a\u0633\u062a\u0631\u064a\u062d &#8211; \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642 \u062e\u0644\u0627\u0644 \u0643\u0644 \u064a\u0648\u0645.<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u062d\u0642\u0642 \u0646\u062c\u0627\u062d\u0627 \u0625\u0630\u0627 \u0645\u0627 \u062e\u0631\u062c \u0628\u0628\u0637\u0621 &#8211; \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062f\u0647\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0646\u064a\u062f. \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u0643\u060c \u0648\u0644\u064a\u0633 \u0636\u062f\u0643.<\/p>\n<p>\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u064a\u0621 \u064a\u0645\u0643\u0646 \u0627\u0643\u062a\u0633\u0627\u0628\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0641\u0642\u0637 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0648\u0625\u0646 \u0643\u0627\u0646. \u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0645\u0646 \u0630\u0644\u0643 \u060c \u0643\u0645\u0627 \u0643\u062a\u0628 \u0645\u062f\u0631\u0628 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0633\u0648\u0647\u064a \u0644\u064a \u060c \u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0623\u0646 \u062b\u0644\u0627\u062b\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0641\u0642\u0637 \u0647\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u062e\u0644\u0642 \u0639\u0627\u062f\u0627\u062a \u0635\u062d\u064a\u0629 \u062f\u0627\u0626\u0645\u0629.<\/p>\n<p>\u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u061f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u0642\u0637 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0627\u0644\u0645\u0642\u0628\u0644\u0629\u060c \u0623\u0648 \u062d\u062a\u0649 \u0623\u0641\u0636\u0644\u060c \u0633\u062a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0645\u0628\u0644\u063a \u0645\u0641\u0627\u062c\u0626 &#8211; \u0648\u0625\u0639\u062f\u0627\u062f \u0646\u0641\u0633\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u062c\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644! \u0647\u0630\u0627 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0637\u0637 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 .<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/how-do-i-lose-weight-fast-2-700xh.jpg\" alt=\"How Do I Lose Weight Fast\" \/><\/figure>\n<p>\u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0623\u062c\u0644 \u0645\u062b\u0644 \u0647\u0630\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u062a\u0639\u0637\u064a\u0643 \u0648\u0642\u062a\u0627 \u0645\u062d\u062f\u0648\u062f\u0627 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0633\u0645\u0631 \u0623\u0633\u0641\u0644, \u0648\u0639\u0644\u0649 \u062a\u062d\u062f\u064a\u062f \u0645\u0627\u00a0<strong>\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>\u00a0\u0633\u062a\u0639\u0645\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.\u00a0<strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0627\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/strong>\u00a0<strong>\u0648\u064a\u0647\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/strong>\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0646\u0631\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062e\u0644\u0627\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0625\u0628\u0642\u0627\u0621 \u0644\u0643\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643.<\/p>\n<h3 id=\"how-fast-should-i-lose-weight\">\u0645\u0627 \u0645\u062f\u0649 \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u0641\u0642\u062f \u0628\u0647\u0627 \u0648\u0632\u0646\u064a\u061f<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/how-fast-should-i-lose-weight-header-830x467.jpg\" alt=\"How Fast Should I Lose Weight?\" \/><\/figure>\n<p>\u0628\u0628\u0633\u0627\u0637\u0629: \u0628\u0628\u0637\u0621 \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0642\u0648\u0641! \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0635\u062f\u062f\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0642\u064a\u0627\u0633 \u0623\u0641\u0636\u0644 \u0635\u062f\u064a\u0642 \u0623\u0648 \u0623\u0633\u0648\u0623 \u0639\u062f\u0648 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u062f\u0641\u0643 \u0642\u062f \u064a\u0643\u0648\u0646 \u0631\u0624\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0639\u062f\u062f \u062a\u0646\u062e\u0641\u0636\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0644\u0627 \u064a\u0639\u0643\u0633 \u0628\u062f\u0642\u0629 \u0645\u0627 \u064a\u062d\u062f\u062b \u0641\u064a \u062c\u0633\u0645\u0643.<\/p>\n<p>\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0642\u0644\u0628 \u0627\u0644\u0631\u0642\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0628\u0645\u0642\u062f\u0627\u0631 \u062e\u0645\u0633\u0629 \u0623\u0631\u0637\u0627\u0644 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u060c \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0623\u0634\u064a\u0627\u0621 \u0645\u062b\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0634\u0631\u0628\u0647\u0627 \u0648\u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0630\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647. \u0647\u0630\u0647 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0644\u0627 \u062a\u0639\u0646\u064a \u0623\u0646\u0643 \u0648\u0636\u0639\u062a \u0641\u062c\u0623\u0629 \u0639\u0644\u0649 \u062e\u0645\u0633\u0629 \u062c\u0646\u064a\u0647 \u062f\u0627\u0626\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0625\u0646 \u0643\u0627\u0646. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0632\u0646 \u0646\u0641\u0633\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0643\u0644 \u064a\u0648\u0645\u060c \u0648\u0623\u0646 \u062a\u0623\u062e\u0630 \u0645\u0627 \u0647\u0648 \u0639\u0644\u0649 \u0645\u0642\u064a\u0627\u0633 \u0645\u0639 \u062d\u0628\u0629 \u0627\u0644\u0645\u0644\u062d.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0632\u0646 \u0646\u0641\u0633\u0643\u060c \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645 \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0628\u0637\u064a\u0626\u0627 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627. \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0637\u0639\u0647\u0627 \u0645\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u060c \u0641\u0625\u0646 1-2 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0647\u0648 \u0647\u062f\u0641 \u0645\u0639\u0642\u0648\u0644. \u0641\u0642\u062f\u0627\u0646 \u0628\u0637\u064a\u0621 \u0647\u0648 \u062f\u0627\u0626\u0645\u0627 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647.<\/p>\n<p>\u0648\u0644\u0643\u0646 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0631\u062d\u0644\u0629 \u062e\u0637\u064a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644 \u0627\u0644\u062a\u062d\u0648\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u062b\u0644 &#8220;\u0628\u0627\u062a \u0645\u0645\u0643\u0646&#8221; \u0628\u0631\u0648\u0643\u0648\u060c \u0642\u062f \u0644\u0627 \u062a\u062a\u0632\u062d\u0632\u062d \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0623\u0648 \u062d\u062a\u0649 \u0623\u0634\u0647\u0631 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646\u062a \u0627\u0644\u0645\u0631\u0622\u0629 \u064a\u062e\u0628\u0631\u0643 \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0647\u0630\u0627 \u062c\u064a\u062f. \u0625\u0646\u0647 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a\u060c \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639! \u0641\u0642\u0637 \u0627\u0639\u0644\u0645 \u0623\u0646\u0647 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0641\u0625\u0646 \u0646\u0647\u062c\u0643 \u0627\u0644\u062b\u0627\u0628\u062a \u0633\u064a\u0643\u062a \u062b\u0645\u0627\u0631\u0647 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641. \u0627\u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0647\u064a \u062f\u0627\u0626\u0645\u0627 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644. \u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0623\u0645\u0631 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629: \u0644\u0645 \u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0631\u0637\u0627\u0644 \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629\u060c \u0648\u0644\u0646 \u062a\u0642\u0648\u0645 \u0628\u0625\u0632\u0627\u0644\u062a\u0647\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0648\u0642\u062a \u0623\u064a\u0636\u0627.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u0639\u062f\u062f \u0639\u0644\u0649 \u0645\u0642\u064a\u0627\u0633 \u0627\u0644\u0639\u0635\u064a \u0641\u064a \u0639\u0642\u0644\u0643\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0644\u0644\u062d\u062f \u0645\u0646 \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062e\u0637\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643. \u0642\u062f \u064a\u0641\u064a\u062f\u0643 \u0623\u064a\u0636\u0627 \u0627\u0644\u062a\u0642\u0627\u0637 \u0635\u0648\u0631 \u062a\u0642\u062f\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u0629. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u0644\u0643 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062f\u0627\u0641\u0639 \u0644\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0623\u064a\u0636\u0627 \u0641\u062d\u0635 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0642\u0644 \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0636\u0631\u0648\u0631\u064a\u0629.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0642\u0627 \u0645\u0647\u062a\u0645\u0629 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u0642\u062f \u062a\u062c\u062f \u0623\u0646 \u0627\u0644\u0639\u062f\u062f \u0639\u0644\u0649 \u0645\u0642\u064a\u0627\u0633 \u062a\u0631\u062a\u0641\u0639 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0644\u0623\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0622\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0632\u062f\u064a\u0627\u062f. \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0644\u0627 \u064a\u062d\u0643\u064a \u062f\u0627\u0626\u0645\u0627 \u0627\u0644\u0642\u0635\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 \u060c \u0644\u0630\u0627 \u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0622\u0629 \u060c \u0648\u0643\u064a\u0641 \u062a\u0634\u0639\u0631 \u060c \u0648\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0623\u0646\u0643 \u062a\u0624\u0643\u062f \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647! \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u062f\u064a\u0647\u0645 \u0627\u0644\u0646\u062c\u0627\u062d \u062f\u0648\u0646 \u0630\u0644\u0643.<\/p>\n<h3 id=\"what-are-the-best-macros-for-weight-loss\">\u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u0648\u062d\u062f\u0627\u062a \u0627\u0644\u0645\u0627\u0643\u0631\u0648 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/what-are-the-best-macros-for-weight-loss-header-830x467.jpg\" alt=\"What Are The Best Macros For Weight Loss?\" \/><\/figure>\n<p>\u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0641\u0646\u064a\u0629 \u060c \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0627\u062c\u0647 \u0628\u0639\u0636 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u0642\u0637 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0639\u062f \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0647\u0627\u0645\u0628\u0631\u063a\u0631 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u0643\u0644\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645 \u0648\u062e\u0641\u0636\u0647\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0648\u0627\u062d\u062f. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062c\u0631\u0628\u0629 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u062f\u0627\u0626\u0645\u0629 \u0641\u064a \u062c\u0633\u0645\u0643\u060c 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\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627.<\/p>\n<h3 id=\"what-is-the-best-kind-of-exercise-to-lose-weight\">\u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647\u061f<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/what-is-the-best-kind-of-exercise-to-lose-weight-header-830x467.jpg\" alt=\"What Is The Best Kind Of Exercise To Lose Weight?\" \/><\/figure>\n<p>\u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0633\u0648\u0641 \u064a\u0643\u0648\u0646 \u0644\u0643 \u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0628\u0623\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0644\u062a\u063a\u064a\u064a\u0631 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\u0627\u0644\u062f\u0627\u0626\u0645 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2019\/february\/what-is-the-best-kind-of-exercise-to-lose-weight-1-700xh.jpg\" alt=\"Strength Training\" \/><\/figure>\n<p>&#8220;\u0645\u0646 \u0627\u0644\u0645\u0641\u0647\u0648\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u062a\u0631\u062f\u062f\u0627 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0628\u0630\u0644\u0643\u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627 \u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644: \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u062c\u0627\u0644\u0633\u0627 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[4]<\/p>\n<p>\u0648\u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644, \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0646\u0647\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629: \u0633\u0631\u064a\u0639 \u0627\u0644\u062e\u0637\u0649 \u0623\u0648 \u0628\u0637\u064a\u0626\u0629, \u0645\u0645\u062b\u0644\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0623\u0648 \u0645\u0646\u062e\u0641\u0636\u0629, \u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645 \u062c\u0632\u0621 \u0623\u0648 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645, \u0641\u0642\u0637 \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0644\u0627 \u0627\u0644\u062d\u0635\u0631. \u0647\u0646\u0627\u0643 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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