\u062e\u0644\u0627\u0641\u0627 \u0644\u0644\u0631\u0623\u064a \u0627\u0644\u0639\u0627\u0645\u060c \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u062d\u062f\u0647\u0627 \u0644\u0627 \u062a\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0636\u0631\u0628 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628\u060c \u0643\u0646\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0643\u0627\u0641\u064a\u0629. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629, \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.& nbsp;<\/p>
\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0639\u0645\u0644\u064a\u0629 \u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u0648\u0644 \u0639\u0646\u062f\u0645\u0627 \u062c\u0633\u0645\u0643 \u0641\u064a \u0623\u0634\u062f \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u064a\u0647\u0627 – \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0628\u0647\u0627\u060c \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0625\u0646\u062a\u0627\u062c \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u0639\u0645\u0648\u0645\u0627 \u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637\u0627. \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0646\u0638\u0631\u064a\u0629\u060c \u0648\u0647\u0630\u0627 \u0645\u0646 \u0634\u0623\u0646\u0647 \u0623\u0646 \u064a\u0633\u0645\u062d \u0644\u0643 \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629\u060c \u0648\u062f\u0639\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648 \u061b\u0627\u0644\u062d\u062f \u0645\u0646 \u0641\u0631\u0635\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. <\/p>
\u0642\u062f \u062a\u0643\u0648\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0642\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0639\u0644\u0649 \u0648\u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0629 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0644\u0627\u062d\u0642\u0629. \u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0648\u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u062d\u062f\u0648\u062f\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0646\u0642\u0635 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.\u00a0<\/p>
\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0634\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u062a\u0642\u064a\u064a\u062f. \u0646\u0638\u0631\u0627 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u0646\u0638\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0632\u064a\u0627\u062f\u0627\u062a 24 \u0633\u0627\u0639\u0629 \u060c \u0641\u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u0645\u062a\u062c\u062f\u062f \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0627\u062d\u0642\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a. \u0648\u062a\u0648\u0642\u064a\u062a \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0623\u0642\u0644 \u0646\u0634\u0627\u0637\u0627\u060c \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u062d\u0645\u0627\u064a\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u062c\u0627\u0641 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0646\u0634\u0627\u0637 \u0623\u0639\u0644\u0649. <\/p>
Consider swinging your macros from one day to the next, allocating more carbs on heavy lifting and high intensity training days, and lower carbs and calories on light days or rest days. <\/p><\/blockquote>
\u0646\u0647\u062c \u0622\u062e\u0631 \u0644\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0647\u0648 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0648\u062c\u0628\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u062a\u062c\u0631\u064a\u0628 \u0648\u0627\u0644\u062a\u0631\u0627\u0635 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0643\u0646\u062a \u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637\u0627.& nbsp;<\/p>
\u0627\u0644\u062e\u0637\u0648\u0629 6: \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0632\u0621<\/h3> \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0629 \u0648\u062a\u062a\u0628\u0639 \u0643\u0644 \u0645\u0627 \u062a\u0628\u0630\u0644\u0648\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645\u060c \u0641\u0625\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0627 \u064a\u0632\u0627\u0644 \u062a\u062d\u062f\u064a\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u062c\u0632\u0621 \u062f\u0642\u064a\u0642 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0632\u0646 \u0623\u0648 \u0642\u064a\u0627\u0633 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.\u00a0<\/p>
\u0643\u0644 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0647\u0645\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d \u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0634\u0623\u0646 \u060c& \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0632\u0646 \u0643\u0644 \u0634\u064a\u0621. \u0645\u0642\u0644\u0629 \u0627\u0644\u0639\u064a\u0646 \u0623\u0648 \u0642\u064a\u0627\u0633 \u0627\u0644\u0643\u0624\u0648\u0633 \u062a\u0639\u0645\u0644 \u0643\u0628\u064a\u0631\u0629 \u0644\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0644\u0643\u0646 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641\u060c \u062a\u0644\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u062a\u0636\u064a\u0641 \u0645\u0627 \u064a\u0635\u0644.<\/p>
\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u064a\u0645\u064a\u0644 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646\u0647\u0627 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 20\u066a \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0629 \u0644\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0645\u0627\u0645\u0627.\u00a0<\/p>
\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0642\u062f \u0644\u0627 \u064a\u0628\u062f\u0648 \u0645\u062c\u0631\u062f \u0635\u0628 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0644\u0637\u0647\u064a \u0637\u0639\u0627\u0645\u0643 \u0623\u0645\u0631\u0627 \u0645\u0647\u0645\u0627\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644\u0647\u0627 \u0625\u0644\u0649 \u0648\u062c\u0628\u062a\u0643 \u062f\u0648\u0646 \u0623\u0646 \u062a\u062f\u0631\u0643 \u0630\u0644\u0643.<\/p> Consider purchasing a food scale and learning what weights align with your portion and calorie goals to be as accurate as possible when prepping and tracking your food.<\/p><\/blockquote>
\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>
3 ounces of brown rice = 96 calories, 2g protein, 19.5g carbs, 0.7g fat<\/li> 4 ounces of brown rice = 127 calories, 2.6g protein, 26g carbs, 1g fat<\/li> 4 ounces of sweet potato = 97 calories, 1.7g protein, 22g carbs, 0g fat<\/li> 6 ounces of sweet potato = 146 calories, 4g protein, 39g carbs, 0g fat<\/li> 4 ounces of salmon = 161 calories, 22g protein, 7g fat<\/li> 4.5 ounces of salmon = 181 calories, 25g protein, 8g fat<\/li> 4 ounces of chicken = 136 calories, 25g protein, 2g fat<\/li> 6 ounces of chicken = 170 calories, 38g protein, 3g fat<\/li><\/ul> \u0648\u0632\u0646 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 & \u0633\u0648\u0641 \u062a\u0636\u0645\u0646 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0628\u062f\u0642\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0648\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641 \u0627\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d \u0639\u0644\u0649 \u0646\u062d\u0648 \u0623\u0641\u0636\u0644.<\/p>
\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0625\u0639\u062f\u0627\u062f \u0646\u0641\u0633\u0643 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u062c\u0627\u062d \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0638\u064a\u0645 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.\u00a0\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u062a\u0642\u0631\u064a\u0628\u0627 \u0643\u0644 \u064a\u0648\u0645 \u0648\u062c\u0639\u0644 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0643\u062b\u0631 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0648\u0647\u0630\u0627 \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0623\u064a \u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u0631\u0645\u064a \u0642\u0628\u0627\u0644\u0629 \u0644\u0643\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0625\u063a\u0631\u0627\u0621\u0627\u062a \u0648\u064a\u062c\u0631\u064a \u0639\u0627\u0644\u0642\u0627 \u0627\u0644\u062c\u064a\u0627\u0639 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0627 \u062f\u0648\u0646 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0635\u062d\u064a \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f.\u00a0 \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062a\u0633\u0627\u0621\u0644 \u0639\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.\u00a0<\/p>
\u0627\u0644\u062e\u0637\u0648\u0629 7: \u0625\u0636\u0627\u0641\u0629 \u062a\u062f\u0631\u064a\u0628 \u0641\u0627\u0635\u0644 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)<\/h3> \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0631\u0648\u0644\u0629 \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0648 \u0628\u064a\u0636\u0627\u0648\u064a \u0627\u0644\u0634\u0643\u0644 \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u062a\u0643. \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0623\u0648 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u0642\u0637 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0644\u0643\u0646 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0625\u0636\u0627\u0641\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.& nbsp;<\/p>
\u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0642\u062f \u064a\u0639\u0632\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062d\u062f\u0647.\u00a0\u0648\u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u0646\u0627\u062a\u062c \u0644\u062e\u0644\u0642 \u062a\u062d\u0648\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u0646\u0627\u062a\u062c \u0627\u0644\u0623\u064a\u0636\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u0645\u0631 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0644\u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647. \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 HIIT \u0642\u062f \u062a\u0642\u062f\u0645 \u0641\u0648\u0627\u0626\u062f \u0641\u0631\u064a\u062f\u0629 \u0645\u0646 \u0646\u0648\u0639\u0647\u0627 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0645\u062d\u062f\u062f\u0629 .<\/p>
Add two high intensity training days to your workout routine to support fat loss and help you lean out. <\/p><\/blockquote>
\u0627\u0644\u062e\u0637\u0648\u0629 8: \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0646\u0648\u0645<\/h3> \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u064a \u0639\u0646\u0635\u0631 \u062d\u0627\u0633\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621. \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0643\u0646\u062a \u062a\u0645\u0632\u064a\u0642\u0647\u0627 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 – \u0627\u0644\u0630\u064a \u064a\u062f\u0639\u0645 \u062a\u0639\u0632\u064a\u0632 \u0648\u0627\u0644\u0646\u0645\u0648\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0628\u0646\u0649 \u0627\u0644\u0641\u0639\u0644\u064a \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u062d\u062f\u062b \u062e\u0644\u0627\u0644 \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0645\u062b\u0644 \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u0646\u0627\u0626\u0645\u0627.<\/p>
\u0623\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u0642\u062f \u0627\u0631\u062a\u0628\u0637 \u0636\u0639\u0641 \u0627\u0644\u0646\u0648\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a.<\/p>
\u0627\u0644\u0646\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0623\u064a\u0636\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u064a\u0646\u0627 \u0639\u0627\u0644\u064a\u0629 \u0648 \u0627\u0644\u0645\u0632\u0627\u062c \u0645\u0633\u062a\u0642\u0631\u0629\u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0631\u063a\u0628\u062a\u0646\u0627 \u0641\u064a \u062a\u062c\u0631\u064a\u0628 \u0648\u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0625\u0630\u0627 \u0644\u0645 \u062a\u062f\u0627\u0631 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.&<\/p>
Aim to get at least seven hours of quality, uninterrupted sleep each night. <\/p><\/blockquote>
\u0627\u0644\u062e\u0637\u0648\u0629 9: \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/h3> \u0639\u0646\u062f\u0645\u0627 \u062a\u0624\u062b\u0631 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u062d\u064a\u0627\u062a\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0623\u0633\u0627\u0633\u0627 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646. \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636 \u0645\u0646 \u0647\u0630\u0627 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u062a\u0641\u0639\u0644 \u0639\u062f\u062f\u0627 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0625\u0631\u0627\u062f\u0629 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0633\u0643 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u0646 \u0623\u0635\u0639\u0628 \u0628\u0643\u062b\u064a\u0631.\u00a0<\/p>
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\u062a\u062a\u0636\u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0645\u0627 \u064a\u0644\u064a:<\/p>
Get more sleep<\/li> Exercise<\/li> Try yoga or meditation<\/li> Go for a walk outside or take breaks when you can<\/li> Go on a vacation<\/li> Talk to someone<\/li> Start a journal<\/li> Improve your time management or organization<\/li><\/ol> \u0627\u0644\u062e\u0637\u0648\u0629 10: \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u0627<\/h3> \u062c\u0645\u064a\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0644\u0627 \u0645\u0639\u0646\u0649 \u0644\u0647\u0627 \u0625\u0644\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0648\u0643\u0648\u0646\u0647\u0627 \u0645\u062a\u0633\u0642\u0629 \u064a\u0639\u0646\u064a \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u0643\u0631\u0627\u0631 \u0646\u0641\u0633 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0645\u0646\u062a\u0638\u0645. <\/p>
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