{"id":7854,"date":"2023-08-29T16:16:41","date_gmt":"2023-08-29T16:16:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7854"},"modified":"2023-08-29T16:16:42","modified_gmt":"2023-08-29T16:16:42","slug":"30-ways-to-boost-your-metabolism-after-30","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/30-ways-to-boost-your-metabolism-after-30\/","title":{"rendered":"30 \u0637\u0631\u0642 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u064a\u0636 \u0628\u0639\u062f 30"},"content":{"rendered":"<\/p>\n

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\"\"<\/p>\n

\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0648\u0627\u0644\u0623\u0643\u062b\u0631\u00a0\u0634\u064a\u0648\u0639\u0627 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u0627\u062a\u062e\u0630\u062a<\/strong>, \u0627\u0644\u062c\u0645\u0639\u064a\u0627\u062a \u0643\u0627\u0646\u062a \u0625\u064a\u062c\u0627\u0628\u064a\u0629\u00a0\u0644\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645<\/strong>\u00a0\u0645\u0646 \u062a\u062d\u062a 25, \u0623\u0643\u0628\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a,\u00a0\u0648\u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong>\u00a0\u0630\u0643\u0631\u062a \u0628\u0623\u0646\u0647\u0627 \u0645\u0645\u062a\u0627\u0632\u0629 \u0623\u0648 \u062c\u064a\u062f\u0629 \u062c\u062f\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0647\u0646\u0627\u0643 \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u062a \u0623\u0646\u0643 \u0644\u0646 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0644\u0627\u062d\u0642 \u0644\u0623\u0646\u0643 \u062a\u062d\u0635\u0644 \u0628\u0627\u0644\u0641\u0639\u0644\u00a0\u0639\u0644\u0649 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647.<\/strong><\/p>\n

\u062e\u0641\u0636 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629<\/h2>\n

\"\"<\/p>\n

\u0648\u062c\u062f\u062a\u00a0\u062f\u0631\u0627\u0633\u0629<\/strong>\u00a0<\/a>\u0623\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u0628\u064a\u0626\u0629 \u0628\u0627\u0631\u062f\u0629 \u0628\u064a\u0646 \u0639\u0634\u064a\u0629 \u0648\u0636\u062d\u0627\u0647\u0627 \u0644\u0645\u062f\u0629 \u0634\u0647\u0631 \u0643\u0627\u0646 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0646\u064a\u0629, \u0627\u0644\u0630\u064a \u064a\u062d\u0631\u0642 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0644\u062e\u0644\u0642 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649\u00a0\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645,<\/strong>\u0645\u0639 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u0642\u062f \u062a\u062a\u0623\u0642\u0644\u0645 \u0644\u062a\u0628\u0631\u064a\u062f \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0628\u062f\u0648\u0631\u0647\u0627 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632. \u0627\u0644\u062a\u0627\u0644\u064a<\/p>\n

\u0627\u0644\u0646\u0648\u0645 \u0623\u0643\u062b\u0631<\/h2>\n

\"\"<\/p>\n

Getting enough sleep is crucial, according to\u00a0some studies<\/strong><\/a>. If you\u2019re tired, your body\u2019s ability to manage blood sugar levels is decreased and that can make you hungrier.\u00a0Sleep deprivation\u00a0affects the brain<\/strong>\u00a0in a way that makes you want to eat more and not process food efficiently. It sparks a vicious cycle where you are left\u00a0feeling tired, slowing your\u00a0metabolism<\/strong>, and playing tricks with your hormones.Next<\/p>\n

Get physically active<\/h2>\n

\"\"<\/p>\n

Metabolism includes every little thing the body does to\u00a0turn food into energy<\/strong>. Keeping the body\u00a0sensitive to insulin<\/strong>\u00a0is important. If cells are not responsive to it, the pancreas produces more and more to achieve an effect, which over time leads to diabetes and facilitates weight gain. Exercising on a regular basis is the best way to keep your cells insulin-sensitive.<\/p>\n

Enjoy spicy food<\/h2>\n

\"\"<\/p>\n

If you don\u2019t like hot sauce or any\u00a0other spicy foods<\/strong>, don\u2019t force yourself. Mild peppers can boost your metabolism, too,\u00a0new research<\/strong><\/a>\u00a0has suggested. Ingestion produces an increase in oxygen consumption, which\u00a0leads<\/strong><\/a>\u00a0to an increase in your metabolic rate, now widely referred to as the thermic effect (TE) of food or diet-induced thermogenesis (DIT).<\/p>\n

Frequent meals<\/h2>\n

\"\"<\/p>\n

The second you put food in your mouth, the body begins to process it and convert it to energy.\u00a0Eating smaller, more frequent meals<\/strong>\u00a0will help keep your metabolism running smoothly. Not all experts agree on this and studies have shown conflicting results. Still, practicing portion control and eating every 3-4 hours has been\u00a0recommended by many nutritionists<\/strong>\u00a0for weight loss.<\/p>\n

Drink cold water<\/h2>\n

\"\"<\/p>\n

German researchers\u00a0found<\/strong><\/a>\u00a0that drinking 500 ml (16 oz.) of cold water\u00a0increases metabolic rate<\/strong>\u00a0by 30 percent in both men and in women. The increase was observed within 10 min after completion and reached a maximum 30\u201340 min after water drinking. The effect was sustained for more than an hour. The increase may be the result of the body working hard to heat the water to body temperature.Next<\/p>\n

Cut about 100 calories from daily intake<\/h2>\n

\"\"<\/p>\n

As you get older you may notice that you\u2019re\u00a0gaining weight in new places<\/strong>. This is due to mitochondria, the structures within cells that convert food into energy, slowing down. Subsequently, you can\u2019t burn calories like you did before, according to Dr. Oz. To combat the loss of mitochondria, cut 100 calories from your daily intake.\u00a0Avoid<\/strong>\u00a0sauces, salad dressings, mayo, cheeseburgers, and sugar.<\/p>\n

Build muscle<\/h2>\n

\"\"<\/p>\n

Strength training workouts<\/strong>\u00a0will increase your muscle mass and as a result, also increase your metabolism. It\u2019s simple \u2013 the more lean muscle you have, the\u00a0more calories you burn<\/strong>\u00a0during the day, even when you\u2019re resting.\u00a0<\/p>\n

Drink green or oolong tea<\/h2>\n

\"\"<\/p>\n

\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0648oolong, \u0648\u0641\u0642\u0627\u00a0\u0644\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/strong><\/a>, \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0646\u0633\u0628\u0629 4 \u0625\u0644\u0649 5 \u0641\u064a \u0627\u0644\u0645\u0626\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0632\u064a\u062f \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0646\u0633\u0628\u0629 10-16 \u0641\u064a \u0627\u0644\u0645\u0626\u0629\u060c \u0648\u0642\u062f \u0627\u0642\u062a\u0631\u062d\u062a \u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u062a\u064a \u0647\u064a \u0645\u0648\u062c\u0648\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0627\u0644\u0634\u0627\u064a ‘\u062e\u0635\u0627\u0626\u0635 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u064a\u0636 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a\u00a0\u0645\u0646\u0639 \u0647\u0636\u0627\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/strong><\/p>\n

\u0623\u0643\u0644 \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636<\/h2>\n

\"\"<\/p>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0648\u0646\u0635\u062d\u062a \u0628\u062a\u0646\u0627\u0648\u0644 \u0639\u062c\u0629 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0623\u0628\u064a\u0636\u060c \u0623\u0639\u062f \u0627\u0644\u0646\u0638\u0631. \u0635\u0641\u0627\u0631 \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0623\u0641\u0636\u0644 \u0648\u0623\u0643\u062b\u0631 \u0635\u062d\u0629\u00a0\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0628\u064a\u0636\u0629<\/strong>. \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0648\u062c\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u00a0(\u062f)<\/strong>. \u0623\u064a\u0636\u0627\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0641\u0642\u0627\u00a0\u0644\u0644\u0628\u062d\u062b\u060c<\/strong><\/a>\u0648\u064a\u0633\u0645\u062d \u0644\u0644\u0646\u0627\u0633 \u0623\u0646 \u064a\u0634\u0639\u0631 \u0623\u0643\u0645\u0644 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u062a\u0646\u0634\u064a\u0637\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n

\u0634\u0631\u0628 \u0627\u0644\u0642\u0647\u0648\u0629<\/h2>\n

\"\"<\/p>\n

\u0641\u064a\u00a0\u062f\u0631\u0627\u0633\u0629<\/strong><\/a>\u060c \u0627\u0631\u062a\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u062e\u0644\u0627\u0644 3 \u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f\u00a0\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646<\/strong>. \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \/ \u0627\u0644\u0642\u0647\u0648\u0629 \u064a\u062d\u0641\u0632 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0648\u0627\u0644\u0633\u0645\u0646\u0629. \u0648\u064a\u0631\u0627\u0641\u0642 \u0630\u0644\u0643 \u0645\u0646 \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0648\u0636\u0648\u0639\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a. \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0628\u0646\u0633\u0628\u0629 3-11 \u0641\u064a \u0627\u0644\u0645\u0626\u0629\u060c \u0648\u0641\u0642\u0627 \u0644\u0628\u0639\u0636\u00a0\u0627\u0644\u0628\u062d\u0648\u062b\u060c<\/strong><\/a>\u0648\u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646\u00a010 \u0641\u064a \u0627\u0644\u0645\u0626\u0629<\/strong><\/a>.<\/p>\n

\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/h2>\n

\"\"<\/p>\n

It\u2019s not all about muscle. People do\u00a0resistance training<\/strong>\u00a0to\u00a0build muscle<\/strong>\u00a0and\u00a0cardio to burn calories<\/strong>, increase metabolism, increase cardiovascular health and responsiveness, and improve mood. You have to keep your metabolic pathways open. Change your routine to force the muscle cells to respond to a slightly different stimulus or stress, which is what boosts the metabolism.<\/p>\n

Soluble fiber<\/h2>\n

\"\"<\/p>\n

Research\u00a0indicates<\/strong><\/a>\u00a0that dietary\u00a0fiber consumption<\/strong>\u00a0contributes to a number of unexpected metabolic effects such as improvement of insulin sensitivity and effects on various metabolic and\u00a0inflammatory markers<\/strong>\u00a0associated with the metabolic syndrome.\u00a0To fuel right<\/strong>, eat at foods that are high in fiber, like certain fruits and vegetables, three hours before you exercise and you\u2019ll burn more fat.<\/p>\n

Put some black pepper on your food<\/h2>\n

\"\"<\/p>\n

\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u064a\u0628\u064a\u0631\u064a\u0646 \u0642\u0644\u0648\u064a\u062f\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0643\u0645\u0627 \u0623\u0646\u0647\u00a0\u064a\u0645\u0646\u0639<\/strong>\u00a0<\/a>\u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629\u00a0\u0648\u064a\u062d\u0645\u064a<\/strong>\u00a0<\/a>\u0645\u0646 \u0627\u0644\u062a\u0646\u0643\u0633 \u0627\u0644\u0639\u0635\u0628\u064a \u0648\u0636\u0639\u0641 \u0627\u0644\u0625\u062f\u0631\u0627\u0643. \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u062d\u060c \u0623\u064a\u0636\u0627. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0644\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0627\u0644\u0630\u064a\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629.<\/strong><\/p>\n

\u0644\u0627 \u062a\u062a\u062e\u0637\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/h2>\n

\"\"<\/p>\n

\u062a\u0628\u062f\u0623 \u0627\u0644\u062d\u0644\u0642\u0629 \u0627\u0644\u0645\u0641\u0631\u063a\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0631\u0631 \u062a\u062e\u0637\u064a \u0648\u062c\u0628\u0629.<\/strong>\u00a0\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0632\u0648\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0643\u0644 \u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0627\u0626\u0639\u0627\u060c \u0627\u0646\u0647\u0627 \u0633\u062a\u0639\u0645\u0644 \u0623\u0639\u062a\u0642\u062f \u0623\u0646 \u0623\u0632\u0645\u0629 \u0642\u0627\u062f\u0645\u0629 \u0648\u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 “\u0648\u0636\u0639 \u0627\u0644\u0645\u062c\u0627\u0639\u0629”. \u0625\u0646\u0647\u0627 \u0622\u0644\u064a\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u0629 \u0644\u0644\u062f\u0641\u0627\u0639 \u0639\u0646 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u062c\u0633\u0645 \u0647\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a\u00a0\u0627\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong>\u00a0\u0648\u0623\u0646\u062a \u0644\u0627 \u062a\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646.<\/p>\n

\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634<\/h2>\n

\"\"<\/p>\n

\u0644\u062d\u0631\u0642 \u0623\u0643\u062b\u0631,\u00a0\u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646,<\/strong>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645, \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646\u00a0\u0627\u0644\u0642\u0648\u0629<\/strong>\u00a0\u062d\u0648\u0627\u0644\u064a \u0646\u0635\u0641 \u0633\u0627\u0639\u0629 \u0642\u0628\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631. \u0641\u064a\u00a0\u062f\u0631\u0627\u0633\u0629<\/strong><\/a>, \u0643\u0627\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0624\u062f\u0648\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u064a\u0633\u062a\u0631\u064a\u062d \u0644\u0645\u062a\u0648\u0633\u0637 16 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0644\u064a\u0633\u062a \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0644\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0630\u0644\u0643 \u2013 \u0628\u0633\u064a\u0637\u0629 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062a\u062d\u0631\u0643\u0627\u062a \u0633\u0648\u0641 \u064a\u0643\u0641\u064a.<\/p>\n

\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u062f\u0627\u0626\u0645\u0627\u064b<\/h2>\n

\"\"<\/p>\n

\u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u062a\u0623\u0643\u0644 \u0641\u064a\u0647\u0627\u060c \u064a\u0632\u062f\u0627\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a.\u00a0\u062a\u062e\u0637\u064a \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/strong>\u00a0\u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u064a\u0633\u062a\u0631\u064a\u062d \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u0646\u0633\u0628\u0629 5 \u0641\u064a \u0627\u0644\u0645\u0626\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u0628\u062f\u0648 \u0627\u0644\u0643\u062b\u064a\u0631. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0625\u0636\u0627\u0641\u064a \u0625\u0644\u0649 \u0648\u0632\u0646 \u062d\u0648\u0627\u0644\u064a 10 \u062c\u0646\u064a\u0647 \u0633\u0646\u0648\u064a\u064b\u0627 \u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629.<\/p>\n

Have some chocolate<\/h2>\n

\"\"<\/p>\n

\u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0634\u062e\u0635, \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0645\u0644 \u0628\u062c\u062f\u00a0\u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646,<\/strong>\u0648\u0641\u0642\u0627\u00a0\u0644\u0628\u062d\u062b<\/strong><\/a>. “\u0627\u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0630\u064a\u0646\u00a0\u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647<\/strong>\u00a0\u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0643\u0627\u0646 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0642\u0644 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0623\u0642\u0644.” \u0644\u0627\u062d\u0638\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0639\u0644\u0649 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0640 972 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621. \u0648\u0642\u062f \u0623\u064f\u062e\u0630\u062a \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0627\u0644\u062d\u0645\u064a\u0629 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648BMI.<\/p>\n

\u0627\u0644\u0648\u0642\u0648\u0641 \u0623\u0643\u062b\u0631<\/h2>\n

\"\"<\/p>\n

\u064a\u0624\u062b\u0631 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0645\u0641\u0631\u0637 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a\u00a0\u062f\u0631\u0627\u0633\u0629<\/strong>\u00a0<\/a>\u0632\u064a\u0627\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u0636\u064a\u0639 \u0627\u0644\u062a\u064a \u0643\u0627\u0646\u062a \u062a\u0642\u0641 \u0641\u064a \u0645\u0643\u062a\u0628 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0645\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0645\u0643\u062a\u0628 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629. \u0644\u0627 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0633\u0645\u0646\u0629\u00a0\u0648\u062d\u062a\u0649 \u0627\u0644\u0645\u0648\u062a<\/strong>\u060c \u0648\u0637\u0628\u0642 \u0647\u0630\u0647\u00a0\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629<\/strong>.<\/p>\n

\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0623\u0648 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631<\/h2>\n

\"\"<\/p>\n

\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u0648 \u0645\u062c\u0631\u062f \u0633\u0628\u0628 \u0648\u0627\u062d\u062f \u0644\u0645\u0627\u0630\u0627\u00a0\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0647\u0648 \u0627\u0644\u0633\u062d\u0631.<\/strong>\u00a0\u0648\u0641\u0642\u0627\u00a0\u0644\u0647\u064a\u0626\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/strong><\/a>\u060c “\u064a\u0645\u0643\u0646 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 (MCTs) \u0641\u064a \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0623\u0637\u0648\u0644”. \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0647\u0648 \u062c\u064a\u062f \u0644\u0644\u0633\u0644\u0637\u0627\u062a \u0648\u0644\u0643\u0646\u00a0\u062a\u062e\u0637\u064a \u0630\u0644\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062f \u0648\u062c\u0628\u0629 \u0633\u0627\u062e\u0646\u0629.<\/strong>\u00a0\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0641\u064a\u0646\u0648\u0644\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0647\u064a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629.<\/p>\n

\u0647\u064a\u062f\u0631\u0627\u062a<\/h2>\n

\"\"<\/p>\n

\u0627\u0644\u062c\u0641\u0627\u0641\u00a0\u064a\u062c\u0639\u0644\u0643 \u0645\u0631\u064a\u0636\u0627 \u0641\u064a \u0646\u0648\u0627\u062d \u0643\u062b\u064a\u0631\u0629<\/strong>\u060c \u0648\u0627\u062d\u062f\u0629 \u0645\u0646\u0647\u0627 \u064a\u062c\u0631\u064a \u0627\u0644\u0623\u064a\u0636 \u0628\u0637\u064a\u0626\u0627. \u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u00a0\u0634\u0631\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646<\/strong>\u00a0\u0627\u0644\u0645\u0627\u0621 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062a\u062d\u062a\u0627\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0645\u0627\u0621 \u0644\u062a\u0639\u0645\u0644\u060c \u0644\u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u0627 \u064a\u0643\u0641\u064a\u060c \u062a\u062a\u0628\u0627\u0637\u0623 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n

\u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0627<\/h2>\n

\"\"<\/p>\n

Experts recommend people to\u00a0eat or drink<\/strong>\u00a0within 30 minutes after a training session because that\u2019s when the body has the least amount of stored glycogen (the energy it has just used). Your muscles are ready to take in whatever you give them and what is better than\u00a0protein<\/strong>. Yogurt and milk,\u00a0especially chocolate milk<\/strong>, are the ideal snacks.<\/p>\n

Focus on HIIT training<\/h2>\n

\"\"<\/p>\n

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\"\"<\/p>\n

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\"\"<\/p>\n

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\n","protected":false},"excerpt":{"rendered":"

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[…]<\/p>\n","protected":false},"author":2,"featured_media":7855,"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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