{"id":7021,"date":"2025-01-10T00:00:59","date_gmt":"2025-01-10T00:00:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7021"},"modified":"2025-01-10T18:23:06","modified_gmt":"2025-01-10T18:23:06","slug":"how-to-get-shredded-10-steps-to-getting-a-six-pack","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/how-to-get-shredded-10-steps-to-getting-a-six-pack\/","title":{"rendered":"\u0915\u0948\u0938\u0947 \u0915\u091f\u093e \u0939\u0941\u0906 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f: \u090f\u0915 \u091b\u0939 \u092a\u0948\u0915 \u0939\u094b \u0930\u0939\u0940 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 10 \u0915\u0926\u092e"},"content":{"rendered":"<p>\u0915\u094d\u092f\u093e \u0915\u093f\u091a\u0928 \u092e\u0947\u0902 \u0938\u093f\u0915\u094d\u0938 \u092a\u0948\u0915 \u092c\u0928\u093e\u090f \u0917\u090f \u0939\u0948\u0902 \u092f\u093e \u091c\u093f\u092e? \u0938\u091a \u0924\u094b \u092f\u0939 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0926\u094b\u0928\u094b\u0902 \u0939\u0948 \u0964 \u0915\u091f\u093e \u0939\u0941\u0906 \u0939\u094b \u0930\u0939\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0915\u093e \u090f\u0915 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948, \u0924\u094b \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u0939\u093e\u0902 \u0906\u092a \u0905\u092a\u0928\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u092f\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u0948\u0902, \u092f\u0939 \u090f\u0915 \u0938\u092e\u092f \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u092a\u0930\u093f\u092d\u093e\u0937\u093f\u0924 \u092a\u0947\u091f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u0924\u094d\u0935\u0930\u093f\u0924 \u0920\u0940\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948; \u0906\u092a \u0935\u0938\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092f\u093e \u090f\u0915 \u092d\u0926\u094d\u0926\u093e \u0906\u0939\u093e\u0930 \u092c\u093e\u0939\u0930 \u091f\u094d\u0930\u0947\u0928 \u0939\u093e\u091c\u093f\u0930 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0964 \u0914\u0930 \u0915\u094b\u0908 \u091c\u093e\u0926\u0942 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u092f\u093e \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0906\u0939\u093e\u0930 \u0939\u0948 \u0915\u093f \u092f\u0939 \u092c\u0926\u0932 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u090f\u0915 \u0915\u091f\u093e \u0939\u0941\u0906 \u0926\u0947\u0916\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0917\u0902\u092d\u0940\u0930 \u0915\u0921\u093c\u0940 \u092e\u0947\u0939\u0928\u0924, \u0938\u092e\u092f, \u0914\u0930 \u0938\u092e\u0930\u094d\u092a\u0923 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0935\u0939\u093e\u0902 \u0939\u094b \u0930\u0939\u0940 \u091c\u091f\u093f\u0932 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964\u00a0<\/p> <h2 class=\"wp-block-heading\">\u0915\u092c \u0924\u0915 \u092f\u0939 \u092a\u0947\u091f \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0947 \u0915\u0930\u0924\u093e \u0939\u0948?<\/h2> <p>\u0915\u0908 \u090f\u0915 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0926\u0947\u0916\u0928\u0947 \u0915\u0940 \u0909\u092e\u094d\u092e\u0940\u0926 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0906\u0939\u093e\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092a\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u093f \u0905\u0915\u0947\u0932\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0939\u094b\u0917\u093e\u0964 \u092f\u0926\u093f \u0906\u092a \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u092a\u0930\u093f\u092d\u093e\u0937\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u092a\u0939\u0932\u0947 \u0928\u0940\u091a\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u093f\u0932 \u0917\u092f\u093e \u0939\u0948 \u0964 \u0924\u094b \u0915\u093f\u0924\u0928\u093e \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0906\u092a \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948, \u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930 \u0906\u092a \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0914\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0906\u092a \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930 \u0924\u0915 \u092f\u0939 \u0906\u092a \u090f\u092c\u0940 \u092a\u0930\u093f\u092d\u093e\u0937\u093e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0947 \u091c\u093e\u090f\u0917\u093e \u092d\u093f\u0902\u0928 \u0939\u094b\u0917\u093e \u0964 \u091c\u0947\u0928\u0947\u091f\u093f\u0915\u094d\u0938 \u092d\u0940 \u090f\u0915 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 &nbsp;<\/p> <p>For many people, getting&nbsp;shredded requires them to build muscle mass or &#8220;bulking&#8221; before focusing on fat loss. And that&#8217;s really it in a nutshell; there are only two requirements for getting a six-pack:<\/p> <ol class=\"wp-block-list\"><li>Build abdominal muscles<\/li><li>Lose body fat<\/li><\/ol> <p>\u0914\u0930 \u0924\u0941\u092e \u0938\u093f\u0930\u094d\u092b \u0905\u0915\u0947\u0932\u0947 \u092a\u0947\u091f \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947; \u0915\u091f\u093e \u0939\u0941\u0906 \u0939\u094b \u0930\u0939\u0940 \u0915\u0941\u0932 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948-\u0905\u0927\u093f\u0915 \u092a\u0947\u091f \u0915\u0940 \u092a\u0930\u093f\u092d\u093e\u0937\u093e \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u090f\u0915 \u0915\u092e \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948-\u0932\u0917\u092d\u0917 15% \u092f\u093e \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0914\u0930 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f 20% \u092f\u093e \u0909\u0938\u0938\u0947 \u0915\u092e \u0964 \u00a0<\/p> <p>\u0907\u0938 \u0938\u092e\u0917\u094d\u0930 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0915\u0908 \u092e\u0939\u0940\u0928\u0947 \u0932\u0917 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0928\u0939\u0940\u0902 \u0924\u094b \u0938\u093e\u0932 \u0964 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915\u0924\u093e \u092f\u0939 \u0939\u0948, \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u091b\u0939 \u0939\u092b\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0938\u092e\u0941\u0926\u094d\u0930 \u0924\u091f \u0936\u0930\u0940\u0930 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0906\u092a \u0905\u092d\u0940 \u092d\u0940 \u0905\u092a\u0928\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092d\u093e\u0930\u0940 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0914\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0938\u092e\u0930\u094d\u092a\u0923 \u0914\u0930 \u0927\u0948\u0930\u094d\u092f \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0905\u0902\u0924\u0924\u0903 \u0935\u0939\u093e\u0902 \u092e\u093f\u0932 \u091c\u093e\u090f\u0917\u093e \u0964 \u0907\u0938 \u0938\u092e\u091d \u092e\u0947\u0902 \u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u092f\u0939 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\u0938\u092e\u092f \u092e\u0947\u0902 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0932\u093e\u092d<\/h2> <p>\u092a\u0935\u093f\u0924\u094d\u0930 \u0915\u0902\u0918\u0940 \u092c\u0928\u093e\u0928\u0947\u0935\u093e\u0932\u0947 \u0915\u0940 \u0930\u0947\u0924\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0925\u094b\u0915 \u0914\u0930 \u0935\u093e\u092a\u0938 \u0935\u093e\u092a\u0938 \u0915\u093e\u091f\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0915\u091f\u094c\u0924\u0940 \u0914\u0930 \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092e\u0947\u0902 \u0926\u094b\u0928\u094b\u0902 \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e \u0964 \u092f\u0939 \u0915\u0941\u091b \u0939\u0926 \u0924\u0915 \u0938\u0902\u092d\u0935 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u0926\u093f\u0932\u091a\u0938\u094d\u092a \u092d\u094c\u0924\u093f\u0915\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0964 &nbsp;<\/p> <p>\u0924\u0915\u0928\u0940\u0915\u0940 \u0930\u0942\u092a \u0938\u0947, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u094b \u0906\u092a \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0915\u0948\u0938\u0947 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?\u00a0<\/p> <p>\u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u0915\u0949\u0928\u094d\u092b\u093c\u093f\u0917\u0930 \u0915\u0930\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0906\u092a\u0915\u093e \u0935\u091c\u0928 \u092c\u0926\u0932 \u091c\u093e\u090f\u0917\u093e\u0964 \u0914\u0930 \u0907\u0938 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u0932\u0902\u092c\u093e \u0938\u092e\u092f \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948 \u0905\u0917\u0930 \u0906\u092a \u091c\u092e\u093e\u0935\u0921\u093c\u0947 \u0914\u0930 \u0915\u093e\u091f\u0928\u0947 \u0915\u0947 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u093e\u0932\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u091a\u0932\u093e \u0917\u092f\u093e \u0964 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092f\u0939 \u092d\u0940 \u0905\u0927\u093f\u0915 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u090f\u0915 \u0909\u091a\u094d\u091a \u0936\u0941\u0930\u0942 \u0936\u0930\u0940\u0930 \u0935\u0938\u093e \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948-\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0935\u0938\u093e \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0941\u0936\u0932\u0924\u093e \u0938\u0947 \u0916\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0935\u0923 \u0939\u0948\u0902 \u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0914\u0930 \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0908 \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u090f\u0915 \u0938\u093e\u0925 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0964\u00a0\u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u092a\u093e\u092f\u093e \u0915\u093f \u091c\u092c \u0924\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0909\u091a\u094d\u091a (\u0906\u0930\u0921\u0940\u090f \u0924\u0940\u0928 \u0917\u0941\u0928\u093e \u0924\u0915) \u0930\u0939\u0924\u093e \u0939\u0948, \u0914\u0930 \u0906\u092a \u0928\u093f\u092f\u092e\u093f\u0924 \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092e\u0947\u0902 \u092d\u093e\u0917 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0906\u092a \u0928 \u0915\u0947\u0935\u0932 \u0915\u0948\u0932\u094b\u0930\u0940 \u0918\u093e\u091f\u0947 \u092e\u0947\u0902 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u094b \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092c\u0932\u094d\u0915\u093f \u0907\u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0907\u0938 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u0941\u0936\u0932 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948, \u092f\u0939 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u0948, \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0930\u093e\u0936\u093f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u094d\u092f\u093e \u0906\u092a \u090f\u0915 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 bulking \u0906\u0939\u093e\u0930 \u092a\u0930 \u0905\u0928\u0941\u092d\u0935 \u0939\u094b\u0917\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u0939\u0940\u0902 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964\u00a0<\/p> <h3 class=\"wp-block-heading\">\u0915\u094d\u092f\u093e \u092b\u0948\u091f \u092c\u0930\u094d\u0928\u093f\u0902\u0917 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902?<\/h3> <p>\u092e\u0948\u0902 \u0906\u092a\u0915\u094b \u0907\u0937\u094d\u091f\u0924\u092e \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u0947 \u0932\u093f\u090f \u0928\u0902\u092c\u0930 \u090f\u0915 \u0930\u0939\u0938\u094d\u092f \u0926\u0947\u0928\u0947 \u091c\u093e \u0930\u0939\u093e \u0939\u0942\u0902; \u092f\u0939 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e\u091f \u0930\u0939\u093e \u0939\u0948\u0964 \u092c\u0938\u0964 \u092f\u0926\u093f \u0906\u092a \u0909\u0938 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0938\u0939\u0940 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e \u0939\u0948, \u092f\u0939 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0938\u0902\u092d\u0935 \u0915\u0947 \u092a\u093e\u0938 \u092c\u0939\u0941\u0924 \u0932\u093e\u0928\u0924 \u0939\u0948 \u0964 &nbsp;<\/p> <p>But companies and &#8220;experts&#8221; are still going to talk to you about raising&nbsp;your metabolic rate and speeding up the fat burning process, through supplements&nbsp;and&nbsp;special diets, but these are false promises.&nbsp;<\/p> <p>\u092e\u093e\u0928\u0935 \u0936\u0930\u0940\u0930 \u0914\u0930 \u092e\u094c\u091c\u0942\u0926\u093e \u0936\u094b\u0927 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u092e \u091c\u094b \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902, \u0909\u0938\u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930, \u0906\u092a \u0905\u092a\u0928\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u0939\u0948\u0915 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947; \u092f\u0939 \u0915\u093e\u092b\u0940 \u0939\u0926 \u0924\u0915 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 (\u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928) \u0914\u0930 \u092c\u0947\u0938\u0932 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0926\u0930 (\u092c\u0940\u090f\u092e\u0906\u0930) \u0926\u094d\u0935\u093e\u0930\u093e \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0914\u0930 \u092d\u0932\u0947 \u0939\u0940 \u0915\u0948\u092b\u0940\u0928 \u0915\u0940 \u0924\u0930\u0939 \u0915\u0941\u091b \u0915\u0940 \u0916\u0941\u0930\u093e\u0915, \u0914\u0930 nbsp; BMR \u092e\u0947\u0902 \u092e\u093e\u092e\u0942\u0932\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u093e \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0930\u093e\u0936\u093f \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0907\u0924\u0928\u093e \u091b\u094b\u091f\u093e \u0939\u0948 \u092f\u0939 \u0915\u0948\u0932\u094b\u0930\u0940 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u092a\u0932\u094d\u0932\u093e \u091d\u0941\u0915\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3902769\">3<\/a>\u0907\u0938\u0915\u0947 \u092c\u093e\u0926 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<\/p> <p>\u0935\u0938\u093e \u091c\u0932\u0928\u0947 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0905\u0915\u094d\u0938\u0930 \u0916\u0924\u0930\u0928\u093e\u0915, \u0905\u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0914\u0930 \u092e\u0939\u0902\u0917\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0915\u0941\u091b \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092f\u093e \u0906\u092a\u0915\u0947 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f, \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u0928\u0947, \u092f\u093e \u0935\u0938\u093e \u0911\u0915\u094d\u0938\u0940\u0915\u0930\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0909\u092e\u094d\u092e\u0940\u0926 \u092e\u0947\u0902 &#8211; \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0915\u0948\u0932\u094b\u0930\u0940 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0905\u092d\u0940 \u092d\u0940 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0905\u092d\u0940 \u0924\u0915 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u0928\u093f\u0915\u093e\u0932\u0928\u093e \u0939\u0948 \u0915\u093f \u0915\u093f\u0938\u0940 \u092d\u0940 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0905\u0915\u0947\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0964 \u0928\u0940\u091a\u0947 \u092a\u0902\u0915\u094d\u0924\u093f, \u0905\u0917\u0930 \u0915\u0941\u091b \u092d\u0940 \u0938\u091a\u094d\u091a\u093e \u0939\u094b\u0928\u093e \u0905\u091a\u094d\u091b\u093e \u0932\u0917\u0924\u093e \u0939\u0948, \u092f\u0939 \u0936\u093e\u092f\u0926 \u0939\u0948 \u0964\u00a0<\/p> <h2 class=\"wp-block-heading\">\u092b\u091f \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u093e \u092a\u0942\u0930\u093e \u0917\u093e\u0907\u0921<\/h2> <p>\u0905\u092c \u091c\u092c \u0915\u093f \u0939\u092e \u0930\u093e\u0938\u094d\u0924\u0947 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0906\u092e \u092d\u094d\u0930\u093e\u0902\u0924\u093f\u092f\u094b\u0902 \u092e\u093f\u0932 \u0917\u092f\u093e \u0939\u0948, \u0939\u092e \u0915\u094d\u092f\u093e \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u091f\u093e \u0939\u0941\u0906 \u092a\u093e\u0928\u0947 \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u092e\u0947\u0902 \u0917\u094b\u0924\u093e \u0932\u0917\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0939\u093e\u0902 \u0926\u0938 \u0915\u0926\u092e \u0939\u0948\u0902, \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0939\u0948, \u0915\u093f \u0906\u092a \u0909\u0928 \u092a\u0947\u091f \u0926\u093f\u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u091b\u0947\u0928\u0940 \u0915\u093e\u092f\u093e \u0906\u092a \u0915\u093e \u0938\u092a\u0928\u093e \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0947\u0917\u093e\u0964<\/p> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 1: \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u0915\u094d\u0924\u093f \u091f\u094d\u0930\u0947\u0928<\/h3> <p>\u0936\u093e\u092f\u0926 \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092c\u093e\u0924 \u0906\u092a \u090f\u0915 \u0914\u0930 \u091f\u094b\u0902\u0921 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0905\u092a\u0928\u0947 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948 \u0964 \u092c\u0930\u094d\u0928\u093f\u0902\u0917 \u092b\u0948\u091f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u091c\u093f\u0924\u0928\u093e \u0905\u0927\u093f\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0906\u092a\u0915\u0947 \u0928\u0940\u091a\u0947 \u0939\u0948, \u0909\u0924\u0928\u093e \u0939\u0940 \u0905\u0927\u093f\u0915 \u092b\u091f \u091c\u093e\u090f\u0917\u093e\u0964 \u0909\u0932\u094d\u0932\u0947\u0916 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0906\u092a\u0915\u093e \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915 \u0935\u0938\u093e \u092c\u0930\u094d\u0928\u0930 \u0939\u0948 &#8211; \u0905\u092a\u0928\u0947 \u092c\u0940\u090f\u092e\u0906\u0930 \u0914\u0930 \u0926\u0948\u0928\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0921\u094d\u0930\u093e\u0907\u0935\u093f\u0902\u0917 \u0915\u094b \u0915\u093f\u0938\u0940 \u092d\u0940 \u091a\u0940\u091c \u0938\u0947 \u0905\u0927\u093f\u0915 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964\u00a0<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Having more muscle mass means your calorie needs are higher &#8211; because you weigh more.&nbsp;And muscle takes up less space than fat, helping you look lean even at a higher body weight.&nbsp;So increasing your lean mass means you can eat more calories in a deficit and still lose body fat, compared to just calorie restriction for weight loss alone at a lower lean mass.&nbsp;<\/p><\/blockquote> <p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u090f\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0939\u0948\u0902, \u0914\u0930 \u092c\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0905\u0928\u094d\u092f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0915\u0947 \u0938\u093e\u0925, \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u0947 \u0906\u0915\u093e\u0930 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u092d\u093e\u0937\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u0938\u093f\u0930\u094d\u092b \u0915\u094b\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0928 \u0915\u0930\u0947\u0902, \u0905\u092a\u0928\u0947 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u094b \u0938\u092e\u0917\u094d\u0930 \u0930\u0942\u092a \u0938\u0947 \u092c\u0922\u093c\u093e \u0930\u0939\u0947 \u0939\u0948\u0902; \u0906\u092a\u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u0947\u0928\u0947 \u0914\u0930 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u0906\u0938\u093e\u0928 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0908 \u092f\u094c\u0917\u093f\u0915 \u0909\u0920\u093e\u0928\u0947 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0914\u0930 \u092d\u093e\u0930\u0940 \u0909\u0920\u093e\u0928\u0947, \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947, \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u0917\u092f\u093e\u0964 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u090f\u092c\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0935\u091c\u0928 \u0928\u0939\u0940\u0902 \u0909\u0920\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u092f\u093e \u0936\u093e\u092e\u093f\u0932 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902; \u0924\u094b \u0906\u092a \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u093e \u091a\u093e\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 &nbsp;<\/p> <p>\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930 \u0906\u092a \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0915\u0947 \u0932\u093f\u090f, \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0924\u0940\u0928 \u092c\u093e\u0930 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u0926\u094b\u0928\u094b\u0902 \u0915\u092e \u0932\u0917\u093e\u0924\u093e\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u0905\u0927\u093f\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948 \u0964 \u0914\u0930 \u0930\u093e\u0936\u093f \u0906\u092a \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0915\u094b\u0908 \u092b\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u092e \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0914\u0930 \u0909\u091a\u094d\u091a \u0906\u0935\u0943\u0924\u094d\u0924\u093f \u092a\u094d\u0930\u0915\u093e\u0936 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0926\u094b\u0928\u094b\u0902 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964\u00a0\u0926\u0942\u0938\u0930\u0947 \u0936\u092c\u094d\u0926\u094b\u0902 \u092e\u0947\u0902, \u0915\u093f\u0938\u0940 \u092d\u0940 \u0935\u091c\u0928 \u092a\u0930 \u0938\u093f\u0930\u094d\u092b \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0908 \u092c\u093e\u0930 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u0964\u00a0<\/p> <h4 class=\"wp-block-heading\">\u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0915\u094b\u0930 \u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0905\u092d\u094d\u092f\u093e\u0938:&nbsp;<\/h4> <ol class=\"wp-block-list\"><li>Sit-ups<\/li><li>Leg Lifts<\/li><li>Oblique Twists<\/li><li>Planks<\/li><\/ol> <p>\u0907\u0928 \u0938\u0930\u0932 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0940 \u0905\u0902\u0924\u0939\u0940\u0928 \u0935\u093f\u0935\u093f\u0927\u0924\u093e\u090f\u0902 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u092b\u093e\u0902\u0938\u0940, \u092d\u093e\u0930\u093f\u0924, \u0917\u093f\u0930\u093e\u0935\u091f \u0906\u0926\u093f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u0907\u0928 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0915\u0940 \u092d\u093f\u0928\u094d\u0928\u0924\u093e \u0915\u094b \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e 3 \u0926\u093f\u0928 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0914\u0930 \u0915\u0920\u093f\u0928\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0906\u092a\u0915\u0940 \u090f\u092c\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964\u00a0<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>If you are looking to bulk first, stick to a moderately high calorie diet and weight train for a few months before moving on to a calorie deficit in step 2. If going right to a cut, keep weight training and working your core consistently.&nbsp;<\/p><\/blockquote> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 2: \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u0915\u091f\u094c\u0924\u0940<\/h3> <p>\u091a\u093e\u0939\u0947 \u0906\u092a \u092a\u0939\u0932\u0947 \u0925\u094b\u0915 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0915\u093e\u091f\u0928\u0947, \u092f\u093e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u094b \u092c\u0926\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092d\u0940 \u090f\u0915 \u092c\u093e\u0930 \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0905\u092a\u0928\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948 \u0964&nbsp;<\/p> <p>\u091c\u093f\u0938 \u0924\u0930\u0939 \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e\u092e \u0939\u0948 \u0915\u093f \u0935\u0947 \u090a\u0930\u094d\u091c\u093e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u093e \u0967\u0966\u0966% \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0906\u092a\u0915\u094b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0914\u0930 \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0926\u0948\u0928\u093f\u0915 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u091c\u0930\u0942\u0930\u0924 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0935\u0947 \u0930\u093f\u091c\u0930\u094d\u0935 \u090f\u0928\u0930\u094d\u091c\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0947 \u092b\u0948\u091f \u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u0914\u0930 \u092f\u0926\u093f \u0906\u092a \u091c\u0930\u0942\u0930\u0924 \u0938\u0947 \u0915\u092e \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u0907\u0928 \u092d\u0902\u0921\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u091f\u0948\u092a \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0914\u0930 \u0908\u0902\u0927\u0928 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u093f\u0935\u093e\u0930\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u092c\u0930\u094d\u0928 \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940; \u092c\u0949\u0921\u0940 \u092b\u0948\u091f \u0915\u094b \u091c\u0932\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e\u091f\u0928\u093e \u0932\u0917\u093e\u0924\u093e\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0915\u094b \u0916\u094b\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0915\u092e \u0915\u091f\u094c\u0924\u0940 \u0928 \u0915\u0930\u0947\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0905\u0938\u094d\u0925\u093e\u092f\u0940 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u0917\u0924\u093f \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0906\u092a \u0915\u0940\u092e\u0924\u0940 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0916\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0914\u0930 \u0915\u092e \u0935\u0938\u093e \u0915\u0947 \u0938\u093e\u0925 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0916\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0905\u0927\u093f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u092e \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0915\u0947 \u0938\u093e\u0925 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964\u00a0<\/p> <p>\u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u0947 \u0915\u093e \u0909\u0932\u094d\u0932\u0947\u0916 \u0939\u0948 \u0915\u093f \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u092d\u0942\u0916 \u0938\u0947 \u092e\u0930 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u094b \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0920\u093f\u0928 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092c\u0928\u093e\u0928\u0947 \u091c\u093e \u0930\u0939\u093e \u0939\u0948, \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0905\u092a\u0928\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930, \u092e\u0942\u0921 \u0914\u0930 \u092d\u0942\u0916 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0915\u0947 \u0964\u00a0<\/p> <p>\u092f\u0939 \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u094b \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0926\u093f\u0928 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 \u0915\u094b \u091f\u094d\u0930\u0948\u0915 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u0926\u0948\u0928\u093f\u0915 \u0907\u0938 \u0930\u093e\u0936\u093f \u0938\u0947 \u0928\u0940\u091a\u0947 \u0939\u0948\u0902\u0964 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0911\u0928\u0932\u093e\u0907\u0928 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0948\u0932\u0915\u0941\u0932\u0947\u091f\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964\u00a0<\/p> <p>\u0906\u092a \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092d\u0940 \u0938\u092e\u091d \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u092f\u0939 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u093e \u0905\u0927\u093f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0914\u0930 \u0938\u091f\u0940\u0915 \u0905\u0928\u0941\u092e\u093e\u0928 \u0926\u0947\u0917\u093e, \u0938\u093e\u0925 \u0939\u0940 \u0906\u092a\u0915\u0947 \u0905\u0928\u0941\u092e\u093e\u0928\u093f\u0924 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u091c\u093f\u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091a\u0930\u0923 3 \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u092d\u0940 \u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u0917\u0924\u093f \u0938\u092e\u0917\u094d\u0930 \u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u0915\u0940 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u0902\u0915\u0947\u0924\u0915 \u0939\u094b\u0917\u093e, \u092a\u0948\u092e\u093e\u0928\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0939\u0948 \u0915\u093f \u0905\u0915\u0947\u0932\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0915\u094b \u092e\u093e\u092a\u0928\u0947 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964\u00a0<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Overall, you should aim to cut calories for about six weeks to three months at a time and then take a break if needed &#8211; this will keep you from getting diet fatigue and make the process much more sustainable.&nbsp;<\/p><\/blockquote> <p>\u0915\u092e \u0938\u0947 \u0915\u092e \u0924\u0940\u0928 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u093e \u092a\u0941\u0928\u0930\u094d\u092e\u0942\u0932\u094d\u092f\u093e\u0902\u0915\u0928 \u0915\u0930\u0947\u0902\u0964 \u092f\u0926\u093f \u0906\u092a \u092e\u0939\u0938\u0942\u0938 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u092f\u093e leaner \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0925\u094b\u0921\u093c\u093e \u0915\u092e \u0915\u093e\u091f\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902 \u0964 \u0914\u0930 \u0905\u0917\u0930 \u0906\u092a \u092d\u0942\u0916\u0947 \u092e\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0939\u0941\u090f \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b \u0930\u0939\u0940 \u0939\u0948, \u0924\u094b \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u094b \u0925\u094b\u0921\u093c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>If you only master\u00a0step 1\u00a0and\u00a0step 2\u00a0of this guide, you are going to get results. The rest from here is really just supplemental to those two key factors.\u00a0<\/p><\/blockquote> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 3: \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u090f\u0902<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nutramanix.com\/wp-content\/uploads\/2018\/04\/shutterstock_721319773.jpg\" alt=\"\"\/><\/figure> <p>\u091a\u093e\u0939\u0947 \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u092f\u093e \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u092f\u0939 \u092e\u0948\u0915\u094d\u0930\u094b \u0906\u092a\u0915\u0947 \u0926\u0941\u092c\u0932\u0947 \u090a\u0924\u0915 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923, \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0930\u0916\u0930\u0916\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 &#8211; \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0938\u092e\u092f \u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u0947 \u0938\u092d\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u0915\u092e\u0940 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u092d\u0940 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0935\u0938\u093e \u0914\u0930 \u0915\u092e \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0916\u094b\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u0939\u093e\u0930 (\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u0906\u092a\u0915\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0915\u092e \u0938\u0947 \u0915\u092e 25% \u0938\u0947 30%) \u092c\u0947\u0939\u0924\u0930 \u092d\u0942\u0916 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0932\u093e\u0932\u0938\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u093e, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u090f\u0915 \u0921\u093e\u0907\u091f\u0930\u094d\u0938 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0926\u094b\u0938\u094d\u0924 \u092c\u0928 \u0917\u092f\u093e\u0964\u00a0<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Aim to get at least 30% of your calories from protein, or one gram of protein per pound of lean body mass &#8211; slightly more if in a calorie deficit. Or&nbsp;to roughly estimate, eat one gram of protein per pound of body weight.&nbsp;&nbsp;<\/p><\/blockquote> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 4: \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0915\u0940 \u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0930\u093e\u0936\u093f \u0916\u093e\u0913<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.news-medical.net\/image.axd?picture=2019%2F1%2Fshutterstock_722297947.jpg\" alt=\"\"\/><\/figure> <p>\u0935\u0938\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0924\u092c \u0924\u0915 \u092b\u0948\u091f \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0947\u0917\u093e \u091c\u092c \u0924\u0915 \u0906\u092a \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0928\u0939\u0940\u0902 \u0916\u093e \u0930\u0939\u0947 \u0939\u094b\u0902\u0917\u0947\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0938\u0940\u092e\u093f\u0924 \u0936\u094b\u0927 \u0915\u093e \u0924\u093e\u0924\u094d\u092a\u0930\u094d\u092f \u0939\u0948 \u0915\u093f \u0915\u0941\u091b \u0932\u094b\u0917 \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0935\u0938\u093e \u0915\u0947 \u0938\u0947\u0935\u0928 \u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0915\u0947 \u0932\u093f\u090f \u0905\u0924\u093f\u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0\u0906\u0916\u093f\u0930\u0915\u093e\u0930, \u0935\u0938\u093e \u0915\u094b \u0905\u0928\u094d\u092f \u092e\u0948\u0915\u094d\u0930\u094b \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0905\u0927\u093f\u0936\u0947\u0937 \u092e\u0947\u0902 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0935\u0938\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0915\u0940 \u0905\u0927\u093f\u0915 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948\u0964<\/p> <p>\u0935\u0938\u093e \u092d\u0940 \u0917\u0930\u092e\u0940 \u0938\u0947 \u0918\u0928\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u090f\u0939\u0938\u093e\u0938 \u0939\u094b\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f, \u091c\u092c \u0924\u0915 \u0906\u092a \u0915\u0940\u091f\u094b \u091c\u0948\u0938\u0947 \u0935\u093f\u0936\u093f\u0937\u094d\u091f, \u0909\u091a\u094d\u091a \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u092c \u0924\u0915 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0935\u0938\u093e \u0938\u0947\u0935\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0906\u092a\u0915\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964\u00a0<\/p> <p>\u0906\u092a\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0916\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0935\u0938\u093e \u0915\u093e \u092a\u094d\u0930\u0915\u093e\u0930 \u092d\u0940 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948, \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u0935\u0938\u094d\u0925, \u0905\u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0915\u094b \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0935\u0938\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0915\u0941\u091b \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0938\u0939\u093f\u0924 \u092d\u0940 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u0938\u0902\u0924\u094b\u0937\u091c\u0928\u0915 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0938\u093e \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0915\u0930\u094d\u0937\u0915 \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u092e\u093e\u0909\u0925\u092b\u0940\u0932 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0928\u091c\u0930\u0905\u0902\u0926\u093e\u091c \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964\u00a0<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Aim to keep fat at 20 to 30% of your total calories and opt for more healthy, unsaturated fats to keep you feeling satisfied and obtain potential health benefits.&nbsp;<\/p><\/blockquote> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 5: \u0915\u093e\u0930\u094d\u092c \u0938\u093e\u0907\u0915\u093f\u0932\u093f\u0902\u0917 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.eatthis.com\/wp-content\/uploads\/2019\/05\/high-carb-low-carb-breakfast.jpg?fit=1200%2C879&amp;ssl=1\" alt=\"\"\/><\/figure> <p>\u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0930\u093e\u092f \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0905\u0915\u0947\u0932\u0947 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923 \u0928\u0939\u0940\u0902 \u092c\u0928\u0924\u0947 \u0939\u0948\u0902\u0964 \u0914\u0930 \u0905\u0917\u0930 \u0906\u092a \u091c\u093f\u092e \u0915\u094b \u0915\u0921\u093c\u0940 \u091f\u0915\u094d\u0915\u0930 \u0926\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0915\u093e\u0930\u094d\u092c \u0938\u0947\u0935\u0928 \u0938\u0947 \u092b\u093e\u092f\u0926\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u091c\u093e\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f, \u0905\u092a\u0928\u0947 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964 &nbsp;<\/p> <p>\u0915\u093e\u0930\u094d\u092c \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u093e\u0932\u0928 \u0905\u092a\u0928\u0947 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u092e\u092f \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0939\u0948 \u091c\u092c \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0907\u0938\u0915\u0940 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 &#8211; \u091c\u092c \u0906\u092a \u0909\u091a\u094d\u091a \u0906\u0909\u091f\u092a\u0941\u091f \u0926\u093f\u0928\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u091c\u092c \u0906\u092a \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924 \u0930\u0942\u092a \u092e\u0947\u0902, \u092f\u0939 \u0906\u092a\u0915\u094b \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u093e \u0905\u0927\u093f\u0915 \u0915\u0941\u0936\u0932\u0924\u093e \u0938\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0917\u093e, \u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0947\u0917\u093e, \u0914\u0930 \u0914\u0930 \u0914\u0930 nbsp; \u0909\u091a\u094d\u091a \u0915\u093e\u0930\u094d\u092c \u0938\u0947\u0935\u0928 \u0938\u0947 \u0935\u0938\u093e \u092d\u0902\u0921\u093e\u0930\u0923 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0917\u093e\u0964&nbsp;<\/p> <p>\u0915\u093e\u0930\u094d\u092c \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u093e\u0932\u0928 \u0926\u0941\u092c\u0932\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u091c\u092c \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0938\u094d\u091f\u094b\u0930 \u0909\u091a\u094d\u091a \u0915\u093e\u0930\u094d\u092c \u0926\u093f\u0928\u094b\u0902 \u092a\u0930 \u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092e\u0902\u0917\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092c\u093e\u0926 \u0915\u0947 \u0938\u092e\u092f \u092e\u0947\u0902 \u092d\u0942\u0916 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092a\u0930 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0905\u0927\u093f\u0915 \u0935\u0938\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u093e \u0939\u0948 \u091c\u092c \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0938\u0940\u092e\u093f\u0924 \u0939\u0948\u0902, \u092e\u0926\u0926 \u0938\u0947 \u0906\u092a \u090f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0918\u093e\u091f\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u091c\u0932\u093e \u0964\u00a0<\/p> <p>\u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0932\u093e\u092d \u0905\u0932\u094d\u091f\u094d\u0930\u093e \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927\u093e\u0924\u094d\u092e\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u093f\u0928\u093e \u0938\u092e\u0917\u094d\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092a\u0930 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 \u0964 \u091a\u0942\u0902\u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 24 \u0918\u0902\u091f\u0947 \u0915\u0940 \u0935\u0947\u0924\u0928 \u0935\u0943\u0926\u094d\u0927\u093f \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092f\u0939 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0930\u094b\u0932\u093f\u0902\u0917 \u0938\u0902\u091a\u092f \u0915\u093e \u0905\u0927\u093f\u0915 \u0939\u0948, \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u094b \u0915\u093e\u091f\u0928\u093e \u0914\u0930 \u092c\u093e\u0926 \u092e\u0947\u0902 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0915\u0941\u091b \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0938\u0924 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0914\u0930 \u0938\u092e\u092f \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0906\u092a \u0915\u092e \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u0948\u0902, \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a \u0915\u092e \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948, \u0914\u0930 \u0905\u0927\u093f\u0915 \u092d\u0942\u0916 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0909\u091a\u094d\u091a \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0926\u0941\u092c\u0932\u093e \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948 \u0964 &nbsp;<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><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.&nbsp;<\/p><\/blockquote> <p>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0914\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u092a\u0942\u0930\u094d\u0935 \u0914\u0930 \u092a\u094b\u0938\u094d\u091f \u0915\u0938\u0930\u0924 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0915\u0947 \u0914\u0930 \u0926\u093f\u0928 \u0915\u0947 \u0938\u092e\u092f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0905\u0927\u093f\u0915 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0938\u094d\u091f\u0948\u0915\u093f\u0902\u0917 \u0915\u0930\u0915\u0947 \u0906\u092a \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 6: \u092d\u093e\u0917 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902<\/h3> <p>\u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u0905\u0917\u0930 \u0906\u092a \u092d\u094b\u091c\u0928 prepping \u0914\u0930 \u0905\u092a\u0928\u0947 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u092d\u0940 \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092f\u0939 \u0905\u092d\u0940 \u092d\u0940 \u090f\u0915 \u091a\u0941\u0928\u094c\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u091f\u0940\u0915 \u092d\u093e\u0917 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0917\u0930 \u0906\u092a \u0935\u091c\u0928 \u092f\u093e \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u094b \u092e\u093e\u092a\u0928\u0947 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964\u00a0<\/p> <p>\u0939\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u092d\u093e\u0917\u094b\u0902 \u0915\u093e \u0917\u0932\u0924 \u0905\u0928\u0941\u092e\u093e\u0928 \u0932\u0917\u093e\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0915\u092e \u0915\u0930\u0915\u0947 \u0906\u0902\u0915\u0928\u093e, \u0914\u0930 nbsp; \u091c\u092c \u0906\u092a \u0938\u092c \u0915\u0941\u091b \u0924\u094c\u0932 \u0928\u0939\u0940\u0902 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u0906\u0902\u0916\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092f\u093e \u092e\u093e\u092a\u0928\u0947 \u0915\u092a \u0925\u094b\u0921\u093c\u0940 \u0926\u0947\u0930 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u093e\u0928 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0905\u0902\u0924\u0924\u0903, \u0909\u0928 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u094b\u0921\u093c\u0947\u0902 \u0964<\/p> <p>\u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902, \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0915\u094b \u0914\u0938\u0924\u0928 20% \u0924\u0915 \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0915\u092e \u0906\u0902\u0915\u0928\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u094b \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964\u00a0<\/p> <p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u092c\u0938 \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u094b \u092a\u0915\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092a\u0948\u0928 \u092e\u0947\u0902 \u0924\u0947\u0932 \u0915\u0940 \u090f\u0915 \u091b\u094b\u091f\u0940 \u0930\u093e\u0936\u093f \u0921\u093e\u0932\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u094d\u092f \u090f\u0915 \u092c\u0921\u093c\u0940 \u092c\u093e\u0924 \u0915\u0940 \u0924\u0930\u0939 \u0928\u0939\u0940\u0902 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0906\u092a \u0907\u0938\u0947 \u0938\u093e\u0915\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0914\u0930 nbsp;\u0938\u094c \u0915\u0948\u0932\u094b\u0930\u0940 \u092f\u093e \u0924\u094b \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.trifectanutrition.com\/hs-fs\/hubfs\/Portion%20control%20oil.jpg?width=1200&amp;name=Portion%20control%20oil.jpg\" alt=\"Portion control oil\"\/><\/figure> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><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> <p>\u092f\u0939\u093e\u0902 \u0915\u0941\u091b \u0909\u0926\u093e\u0939\u0930\u0923 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li>3 ounces of brown rice = 96 calories, 2g protein, 19.5g carbs, 0.7g fat<\/li><li>4 ounces of brown rice = 127&nbsp;calories,&nbsp;2.6g protein,&nbsp;26g carbs,&nbsp;1g fat<\/li><li>4 ounces of sweet potato =&nbsp;97&nbsp;calories,&nbsp;1.7g protein,&nbsp;22g carbs,&nbsp;0g fat<\/li><li>6&nbsp;ounces of sweet potato =&nbsp;146&nbsp;calories, 4g protein,&nbsp;39g carbs,&nbsp;0g fat<\/li><li>4 ounces of salmon = 161 calories, 22g protein, 7g fat<\/li><li>4.5 ounces of salmon =&nbsp;181 calories, 25g protein, 8g fat<\/li><li>4 ounces of chicken = 136 calories, 25g protein, 2g fat<\/li><li>6&nbsp;ounces of chicken = 170 calories,&nbsp;38g protein,&nbsp;3g fat<\/li><\/ul> <p>\u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0914\u0930 nbsp \u0935\u091c\u0928; \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0917\u093e \u0915\u093f \u0906\u092a \u092f\u0925\u093e\u0938\u0902\u092d\u0935 \u0938\u091f\u0940\u0915 \u0930\u0942\u092a \u0938\u0947 \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u0902\u0924\u0924\u0903 \u0906\u092a\u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u091f\u094d\u0930\u0948\u0915 \u092a\u0930 \u0930\u0939\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0902\u0917\u0947\u0964<\/p> <p>\u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u094b \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093f\u0924 \u0915\u0930\u0915\u0947 \u0905\u0927\u093f\u0915 \u0938\u092b\u0932\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u0916\u0941\u0926 \u0915\u094b \u092d\u0940 \u0938\u0947\u091f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0\u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 \u0916\u093e\u0913 \u0914\u0930 \u0938\u093e\u092e\u093e\u0902\u092f \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0939 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u091a\u0930 \u092a\u0930 \u0915\u091f\u094c\u0924\u0940 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u093e \u091c\u094b \u0906\u092a\u0915\u094b \u092a\u094d\u0930\u0932\u094b\u092d\u0928 \u0938\u0939\u093f\u0924 \u092b\u0947\u0902\u0915 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0939\u093e\u0925 \u092a\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u0915\u0939\u0940\u0902 \u092d\u0942\u0916\u093e \u0905\u091f\u0915\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964\u00a0 \u092f\u0939 \u0906\u092a\u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u091a\u092e\u0924\u094d\u0915\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964\u00a0<\/p> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 7: \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0905\u0902\u0924\u0930\u093e\u0932 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u091c\u094b\u0921\u093c\u0947\u0902 (HIIT)<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.greatist.com\/wp-content\/uploads\/sites\/2\/2017\/06\/GRT-exercise-training-woman-1200x628-facebook.jpg\" alt=\"\"\/><\/figure> <p>\u092f\u0926\u093f \u0906\u092a\u0915\u0940 \u0938\u0941\u092c\u0939 \u0938\u0948\u0930 \u092f\u093e \u0905\u0923\u094d\u0921\u093e\u0915\u093e\u0930 \u0906\u092a \u092a\u0930\u093f\u0923\u093e\u092e \u0928\u0939\u0940\u0902 \u092e\u093f\u0932 \u0930\u0939\u093e \u0939\u0948, \u092f\u0939 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964 \u0905\u092a\u0928\u0947 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u092f\u093e \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u0928 \u0915\u0947\u0935\u0932 \u0906\u092a\u0915\u094b \u091c\u093f\u092e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948 \u092c\u0932\u094d\u0915\u093f \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 &nbsp;<\/p> <p>\u0915\u0941\u091b \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0905\u0902\u0924\u0930\u093e\u0932 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092f\u093e HIIT \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0905\u0915\u0947\u0932\u0947 \u0927\u0940\u0930\u091c \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964\u00a0\u0906\u0909\u091f\u092a\u0941\u091f \u0915\u093e \u092f\u0939 \u0938\u094d\u0924\u0930 \u0906\u092a\u0915\u0947 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u0915 \u0906\u0909\u091f\u092a\u0941\u091f \u092e\u0947\u0902 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092c\u0926\u0932\u093e\u0935 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0915\u093f\u090f \u0917\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u092c\u093e\u0926 \u0909\u091a\u094d\u091a \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u091c\u093e\u0930\u0940 \u0930\u0916\u0924\u093e \u0939\u0948\u0964 \u0914\u0930 HIIT \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0930\u0942\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u0905\u0926\u094d\u0935\u093f\u0924\u0940\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Add two high intensity training days to your workout routine to support fat loss and help you lean out.&nbsp;<\/p><\/blockquote> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 8: \u0915\u0941\u091b \u0928\u0940\u0902\u0926 \u0932\u0947\u0902<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/darenwride.com\/wp-content\/uploads\/2019\/11\/Starting-a-New-Ministry-2-1024x536.png\" alt=\"\"\/><\/figure> <p>\u092c\u093e\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0926\u094b\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0918\u091f\u0915 \u0939\u0948\u0964 \u091c\u092c \u0906\u092a \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u092b\u093e\u0921\u093c \u0930\u0939\u0947 \u0939\u0948\u0902 &#8211; \u091c\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0907\u092e\u093e\u0930\u0924 \u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u092e\u092f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u0948\u0938\u0947 \u0915\u093f \u091c\u092c \u0906\u092a \u0938\u094b \u0930\u0939\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u0947 \u0932\u093f\u090f, \u0917\u0930\u0940\u092c \u0928\u0940\u0902\u0926 \u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u092a\u0947\u091f \u0935\u0938\u093e \u0938\u0947 \u091c\u094b\u0921\u093c\u093e \u0917\u092f\u093e \u0939\u0948 \u0964<\/p> <p>\u0928\u0940\u0902\u0926 \u092d\u0940 \u0938\u093e\u092e\u093e\u0902\u092f \u092e\u0947\u0902 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948, \u0939\u092e\u0947\u0902 \u0939\u092e\u093e\u0930\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0909\u091a\u094d\u091a \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0914\u0930 &nbsp; \u092e\u0942\u0921 \u0938\u094d\u0925\u093f\u0930 \u0939\u0948, \u0926\u094b\u0928\u094b\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u0947 \u0939\u092e\u093e\u0930\u0940 \u0915\u0938\u0930\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0907\u091a\u094d\u091b\u093e \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0914\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u091b\u0921\u093c\u0940 \u0905\u0917\u0930 \u0920\u0940\u0915 \u0938\u0947 \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Aim to get at least seven hours of quality, uninterrupted sleep&nbsp;each night.&nbsp;<\/p><\/blockquote> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 9: \u0924\u0928\u093e\u0935 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1814\/5419\/articles\/stress_management.jpg?v=1491241773\" alt=\"\"\/><\/figure> <p>\u091c\u092c \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u0906\u092a\u0915\u0947 \u091c\u0940\u0935\u0928 \u0915\u094b \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0930\u0939\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u092f\u0939 \u0935\u0938\u093e \u092d\u0902\u0921\u093e\u0930\u0923 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940\u0964 \u0914\u0930 \u091c\u092c \u0915\u0948\u0932\u094b\u0930\u0940 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940 \u0907\u0938 \u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e, \u0924\u0928\u093e\u0935 \u0939\u092e\u093e\u0930\u0940 \u0907\u091a\u094d\u091b\u093e\u0936\u0915\u094d\u0924\u093f \u0914\u0930 cravings \u092a\u0930 \u090f\u0915 \u0928\u0902\u092c\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0939\u0941\u090f \u0939\u0948 \u0915\u093f \u092c\u0939\u0941\u0924 \u0915\u0920\u093f\u0928 \u092c\u0928\u093e \u0964\u00a0<\/p> <p>\u0926\u0948\u0928\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u093e \u092e\u0941\u0915\u093e\u092c\u0932\u093e \u0915\u0930\u0928\u093e \u0938\u0940\u0916\u0928\u093e \u092f\u093e \u0915\u092e \u0938\u0947 \u0915\u092e \u0907\u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u091a\u0948\u0928\u0932 \u0915\u0930\u0928\u093e \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0916\u094b\u0928\u0947 \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0906\u092e \u0938\u0941\u091d\u093e\u0935\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p> <ol class=\"wp-block-list\"><li>Get more sleep<\/li><li>Exercise<\/li><li>Try yoga or meditation<\/li><li>Go for a walk outside or take breaks when you can<\/li><li>Go on a vacation<\/li><li>Talk to someone<\/li><li>Start a journal<\/li><li>Improve your time management or organization<\/li><\/ol> <h3 class=\"wp-block-heading\">\u091a\u0930\u0923 10: \u0932\u0917\u093e\u0924\u093e\u0930 \u0930\u0939\u0947\u0902<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/bjjbrick.com\/wp-content\/uploads\/2015\/10\/Stay-Consistent-bjj.jpg\" alt=\"\"\/><\/figure> <p>\u090a\u092a\u0930 \u0926\u093f\u090f \u0917\u090f \u0938\u092d\u0940 \u091a\u0930\u0923 \u0924\u092c \u0924\u0915 \u0928\u093f\u0930\u0930\u094d\u0925\u0915 \u0939\u0948\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a \u0909\u0928\u0915\u093e \u0932\u0917\u093e\u0924\u093e\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947\u0964 \u0914\u0930 \u0932\u0917\u093e\u0924\u093e\u0930 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0928\u093e\u0924\u0947 \u092c\u0938 \u090f\u0915 \u0928\u093f\u092f\u092e\u093f\u0924 \u0906\u0927\u093e\u0930 \u092a\u0930 \u090f\u0915 \u0939\u0940 \u0935\u094d\u092f\u0935\u0939\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u0928\u0947 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0964 &nbsp;<\/p> <p>\u0932\u0915\u094d\u0937\u094d\u092f \u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948, \u0914\u0930 \u0928 \u0939\u0940 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092f\u0925\u093e\u0930\u094d\u0925\u0935\u093e\u0926\u0940 \u0906\u0939\u093e\u0930 \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u092c\u091c\u093e\u092f \u0907\u0938\u0947 \u0938\u0939\u0940 \u0914\u0930 nbsp; \u0938\u092e\u092f \u0915\u0947 \u092c\u0939\u0941\u092e\u0924 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0964 \u0927\u0948\u0930\u094d\u092f \u0914\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0915\u0930 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u0905\u0902\u0924\u0924\u0903 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0935\u093e\u0902\u091b\u093f\u0924 \u0914\u0930 nbsp;\u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u0915\u0940 \u0913\u0930 \u0932\u0947 \u091c\u093e\u090f\u0917\u0940\u0964<\/p> <p>\u0932\u0917\u093e\u0924\u093e\u0930 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u094b \u0926\u0948\u0928\u093f\u0915 \u091f\u094d\u0930\u0948\u0915 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u0914\u0938\u0924 \u092a\u0930 \u0928\u091c\u0930 \u0930\u0916\u0947\u0902, \u090f\u0915 \u092a\u0941\u0928: \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u0916\u093e\u0928\u0947 \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0947\u0902, \u0914\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0914\u0930 \u092a\u094d\u0930\u0917\u0924\u093f \u0924\u0938\u094d\u0935\u0940\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u094b \u092e\u093e\u092a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928 \u092d\u0942\u0932\u0947\u0902 &#8211; \u092f\u0947 \u0905\u0915\u0947\u0932\u0947 \u092a\u0948\u092e\u093e\u0928\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u092e\u0942\u0932\u094d\u092f\u0935\u093e\u0928 \u0939\u094b\u0902\u0917\u0947\u0964 \u092a\u094d\u0930\u0917\u0924\u093f \u0924\u0938\u094d\u0935\u0940\u0930\u0947\u0902 \u092d\u0940 \u0906\u092a \u0905\u092a\u0928\u0940 \u092f\u094b\u091c\u0928\u093e \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0964\u00a0<\/p> <h2 class=\"wp-block-heading\">\u0938\u093f\u0915\u094d\u0938 \u092a\u0948\u0915 \u090f\u092c\u094d\u0938 \u0921\u093e\u0907\u091f<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.trifectanutrition.com\/hubfs\/taylor-dayne-loyd.jpg\" alt=\"\"\/><\/figure> <p>\u0938\u092c \u0915\u0941\u091b \u092f\u0939 \u0905\u092a\u0928\u0947 \u091c\u0940\u0935\u0928 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0906\u0915\u093e\u0930 \u092e\u0947\u0902 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0947\u0924\u093e \u0939\u0948 \u0938\u0902\u0924\u0941\u0932\u0928 \u092d\u093e\u0930\u0940 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0916\u093e\u0938\u0915\u0930 \u0905\u0917\u0930 \u0906\u092a \u0924\u0928\u093e\u0935, \u0938\u092e\u092f, \u092a\u0930\u093f\u0935\u093e\u0930 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u093e\u0939\u0930\u0940 \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u092e\u0947\u0902 \u092c\u093e\u0927\u093e \u0921\u093e\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e 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