{"id":16478,"date":"2024-09-25T00:00:26","date_gmt":"2024-09-25T00:00:26","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16478"},"modified":"2024-09-25T14:54:58","modified_gmt":"2024-09-25T14:54:58","slug":"25-expert-fitness-tips-and-strategies-every-lifter-should-know","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/25-expert-fitness-tips-and-strategies-every-lifter-should-know\/","title":{"rendered":"Her Kald\u0131r\u0131c\u0131n\u0131n Bilmesi Gereken 25 Uzman Fitness \u0130pucu ve Stratejisi"},"content":{"rendered":"

Spor salonunda \u00e7aba sarf etmekten ve sonu\u00e7lar\u0131 g\u00f6rememekten b\u0131kt\u0131n\u0131z m\u0131?<\/p>

Yaln\u0131z de\u011filsiniz, bir\u00e7ok ki\u015fi s\u00fcr\u00fcc\u00fc, kararl\u0131l\u0131k ve tutarl\u0131 \u00e7aba g\u00f6sterir, ancak hedeflerine ula\u015fmaz. Bu tan\u0131d\u0131k geliyorsa, bir sonraki mant\u0131kl\u0131 ad\u0131m genellikle kan\u0131tlanm\u0131\u015f deneyime sahip e\u011fitimli bir ki\u015fisel antren\u00f6r bulmakt\u0131r.<\/p>

Ancak bu ad\u0131m\u0131 atmaya haz\u0131r de\u011filseniz veya tek ba\u015f\u0131n\u0131za gitmeyi tercih ediyorsan\u0131z, bunu da yapabilirsiniz.<\/p>

Size yard\u0131mc\u0131 olmak i\u00e7in, \u00fclkenin en iyi ki\u015fisel e\u011fitmenleriyle konu\u015ftuk. G\u00fc\u00e7 olu\u015fturman\u0131za, kas k\u00fctlesi kazanman\u0131za, ya\u011f kaybetmenize, dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rman\u0131za ve sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 s\u00fcrd\u00fcrmenize yard\u0131mc\u0131 olmak i\u00e7in \u00f6zel olarak tasarlanm\u0131\u015f 25 i\u00e7g\u00f6r\u00fcl\u00fc ipucuna ve stratejilerine g\u00f6z at\u0131n.<\/p>

1. Sa\u011fl\u0131kl\u0131 beslendi\u011finizden emin olun<\/h2>
\"\"\/<\/figure>

Hemen hemen her ki\u015fisel antren\u00f6re sorun ve e\u011fitim hedeflerinizden ba\u011f\u0131ms\u0131z olarak sa\u011fl\u0131kl\u0131 beslenmenin omurga oldu\u011funu s\u00f6yleyecekler. V\u00fccudunuza hedeflerinize ula\u015fmak i\u00e7in yak\u0131t olan \u015fey g\u0131dad\u0131r ve kaliteli yiyecekler arac\u0131l\u0131\u011f\u0131yla do\u011fru beslenme olmadan duraklama olas\u0131l\u0131\u011f\u0131n\u0131z vard\u0131r. Meyveler, sebzeler, kompleks karbonhidratlar, eksiksiz proteinler ve bal\u0131k ya\u011flar\u0131 ve keten tohumu gibi sa\u011fl\u0131kl\u0131 ya\u011flardan olu\u015fan dengeli bir diyet s\u00fcrd\u00fcr\u00fcn.<\/p>

2. \u00d6nceden haz\u0131rlan\u0131n<\/h2>
\"\"\/<\/figure>

Ki\u015fisel antren\u00f6r ve fitness yar\u0131\u015fmas\u0131 d\u00fcnya \u015fampiyonu Micah LaCerte, yemekleri \u00f6nceden haz\u0131rlaman\u0131n size beslenme hedeflerinize ula\u015fmak i\u00e7in en iyi \u015fans\u0131 verdi\u011fini s\u00f6yl\u00fcyor. Bu \u015fekilde, sa\u011fl\u0131ks\u0131z yiyecekler yemeniz veya \u00f6\u011f\u00fcn atlaman\u0131z i\u00e7in bask\u0131 hissetmeyece\u011fini s\u00f6yl\u00fcyor. <\/p>

3. Daha fazla temiz yiyecek yiyin<\/h2>
\"\"\/<\/figure>

Sadece \u00fc\u00e7 g\u00fcnl\u00fck yemek mi yiyorsun? \u0130yi bir fikir de\u011fil. Usta ki\u015fisel antren\u00f6r Mike Duffy, “U\u011fra\u015ft\u0131\u011f\u0131m insanlar\u0131n yar\u0131s\u0131 yeterince yemedikleri i\u00e7in kilo vermiyor” diyor. Duffy, m\u00fc\u015fterilerine \u00fc\u00e7 temel \u00f6\u011f\u00fcn aras\u0131nda iki mini yemek de dahil olmak \u00fczere “g\u00fcnde be\u015f kez, yakla\u015f\u0131k her \u00fc\u00e7 saatte bir metabolizmalar\u0131n\u0131 uyarmalar\u0131n\u0131” tavsiye ediyor. G\u00fcn boyunca aktivite seviyeleri d\u00fc\u015ferken, “g\u00fcn ge\u00e7tik\u00e7e daha az yemeyi” tavsiye ediyor.<\/p>

4. Porsiyon boyutlar\u0131n\u0131z\u0131 kontrol edin<\/h2>
\"\"\/<\/figure>

Daha s\u0131k yiyeceksiniz, bu y\u00fczden porsiyonlara dikkat etmek son derece \u00f6nemlidir. Say\u0131s\u0131z \u00fcnl\u00fc ve profesyonel sporcunun ki\u015fisel antren\u00f6r\u00fc Jay Cardiello, “Tavuk g\u00f6\u011f\u00fcslerinin ve etlerin avucunuzdan ve makarnalar\u0131n yumruklar\u0131n\u0131zdan daha b\u00fcy\u00fck olmad\u0131\u011f\u0131ndan emin olun” diyor. Ayr\u0131ca “daha k\u00fc\u00e7\u00fck kaseler, tabaklar ve bardaklar” kullan\u0131lmas\u0131n\u0131 \u00f6neriyor, \u00e7\u00fcnk\u00fc \u00e7al\u0131\u015fmalar insanlar\u0131n “daha b\u00fcy\u00fck tabaklar kullan\u0131rken kendilerine% 20-40 daha fazla yiyecek servis ettiklerini” g\u00f6steriyor. <\/p>

5. Bilerek yiyin<\/h2>
\"\"\/<\/figure>

T\u00fcketti\u011fin her \u015feyin besin de\u011feri \u00f6nemli olmal\u0131d\u0131r. C.S..C S., g\u00fc\u00e7 ko\u00e7u ve antren\u00f6r\u00fc Dan Trink, “Paran\u0131z i\u00e7in en besleyici patlamay\u0131 istiyorsunuz,” diyor. “Yedi\u011finiz her \u015fey v\u00fccudunuzda bir t\u00fcr beslenme amac\u0131na hizmet etmeli, egzersizlerinizi k\u00f6r\u00fcklemeli ve (v\u00fccudunuzu optimize etmeye y\u00f6nelik olmal\u0131d\u0131r).”<\/p>

6. Kas olu\u015fturman\u0131n temellerini anlay\u0131n<\/h2>
\"\"\/<\/figure>

Herhangi bir ki\u015fisel antren\u00f6rle konu\u015fun ve size baz\u0131 kas geli\u015ftirme temelleri oldu\u011funu s\u00f6yleyeceklerdir. \u0130lk olarak, kalorili ve tam protein al\u0131m\u0131n\u0131z\u0131 art\u0131r\u0131n, b\u00f6ylece v\u00fccudunuz daha b\u00fcy\u00fck olmak i\u00e7in yeterli yap\u0131 ta\u015flar\u0131na sahiptir. Ard\u0131ndan, spor salonuna girdi\u011finizde formunuza odaklan\u0131n. Bile\u015fik hareketler ger\u00e7ekle\u015ftirin ve haftada ortalama d\u00f6rt kez a\u011f\u0131rl\u0131klarla antrenman yap. Dinlenmenin \u00f6nemini asla k\u00fc\u00e7\u00fcmseme. Unutmay\u0131n, egzersizlerinizi takiben v\u00fccudunuza rahatlamas\u0131 ve iyile\u015fmesi i\u00e7in zaman verirken kas dokusu spor salonunun d\u0131\u015f\u0131nda b\u00fcy\u00fcr.<\/p>

7. T\u00fcm hareket yelpazenizi \u00e7al\u0131\u015f\u0131n<\/h2>
\"\"\/<\/figure>

Kestirmeden gitme. C.P.T. Lee Boyce, “Egzersizlerinizde elde edebilece\u011fin en geni\u015f hareket aral\u0131\u011f\u0131n\u0131 hedefleyin,” diyor ve “Kaslar\u0131n\u0131z temsilci ba\u015f\u0131na daha fazla i\u015f yapacak ve egzersizin sonunda daha fazla dokuyu par\u00e7alaman\u0131za neden olacakt\u0131r.” diyor.<\/p>

8. \u00c7ok a\u011f\u0131r gitmeyin<\/h2>
\"\"\/<\/figure>

A\u011f\u0131rl\u0131k kald\u0131rmadan en iyi \u015fekilde nas\u0131l elde edersiniz diye mi merak ediyorsunuz? Duffy, “Sette 30 ila 40 saniye aras\u0131nda ba\u015far\u0131s\u0131z olacak bir a\u011f\u0131rl\u0131k kullan\u0131n”, diyor.\u00a0Gerginlik alt\u0131nda ge\u00e7en s\u00fcre kaslar\u0131n b\u00fcy\u00fcmesine neden olur. “20 saniyede ba\u015far\u0131s\u0131z oluyorsan\u0131z, a\u011f\u0131rl\u0131\u011f\u0131n \u00e7ok a\u011f\u0131r oldu\u011funu bilirsiniz.”<\/p>

9. Kardiyoyu dikkatlice d\u00fc\u015f\u00fcn\u00fcn<\/h2>
\"\"\/<\/figure>

Amac\u0131n\u0131z b\u00fcy\u00fck olmaksa, kardiyo egzersizlerinizi tekrar k\u0131s\u0131tlay\u0131n, diyor LaCerte – muhtemelen \u00e7ok fazla kalori yakacaks\u0131n\u0131z. Hala kardiyoya girmek istiyorsan ne yapmal\u0131s\u0131n? LaCerte, “haftada birka\u00e7 g\u00fcn 20 dakika hafif bir ko\u015fu yeterlidir” diyor. Elbette ya\u011f yakmay\u0131 hedefliyorsan\u0131z, genel kalori al\u0131m\u0131n\u0131z\u0131 d\u00fc\u015f\u00fck tutarken her g\u00fcn yeterli protein almaya odaklan\u0131n (genellikle ideal v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilosu ba\u015f\u0131na bir gram protein).<\/p>

10. Takviyeleri ak\u0131ll\u0131ca se\u00e7in<\/h2>
\"\"\/<\/figure>

Baz\u0131 e\u011fitmenler ve kald\u0131r\u0131c\u0131lar takviyelerin kas kazan\u0131mlar\u0131n\u0131 art\u0131rmada \u00f6nemli bir rol oynayabilece\u011fini d\u00fc\u015f\u00fcn\u00fcyor. Bu teoriye abone olursan\u0131z, o zaman muhtemelen protein takviyeleri al\u0131yorsunuzdur – ama ba\u015fka ne olabilir? Trink, kreatin’in “en etkili g\u00fc\u00e7 ve boyut geli\u015ftirme takviyesiyle ilgili oldu\u011funu” s\u00f6yl\u00fcyor. Performans\u0131n\u0131z\u0131 art\u0131rmak i\u00e7in naneyi de denemek isteyebilirsiniz. Cardiello, kokunun “ne kadar s\u0131k\u0131 \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z alg\u0131s\u0131n\u0131 de\u011fi\u015ftirdi\u011fini” ve “daha az yorucu, daha yava\u015f tempolu ve tamamlanmas\u0131 daha kolay” gibi g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fc a\u00e7\u0131kl\u0131yor.<\/p>

11. Dayan\u0131kl\u0131l\u0131k e\u011fitimleri i\u00e7in kendinizi haz\u0131rlay\u0131n<\/h2>
\"\"\/<\/figure>

Dayan\u0131kl\u0131l\u0131k e\u011fitimi s\u00f6z konusu oldu\u011funda, susuz kalman\u0131z ve d\u00fczg\u00fcn beslendi\u011finizden emin olman\u0131z gerekir, \u00e7\u00fcnk\u00fc do\u011fas\u0131 gere\u011fi, bu e\u011fitim \u015fekli v\u00fccudunuz i\u00e7in \u00e7ok zorludur. Kardiyo ve a\u011f\u0131rl\u0131k antrenmanlar\u0131n\u0131n iyi bir kar\u0131\u015f\u0131m\u0131n\u0131 yapmal\u0131s\u0131n. Aerobik kapasitenizi art\u0131rmak i\u00e7in y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 e\u011fitim veya HIIT eklemelisiniz. Muhtemelen kovalar\u0131 terletecek ve bolca kalori yakacaks\u0131n\u0131z, bu y\u00fczden haz\u0131rl\u0131kl\u0131 olun.<\/p>

12. Kalp at\u0131\u015f h\u0131z\u0131 monit\u00f6r\u00fc<\/h2>
\"\"\/<\/figure>

Zaten bir kalp at\u0131\u015f h\u0131z\u0131 monit\u00f6r\u00fcn\u00fcz veya fitness izleyiciniz varsa, kullanmaya ba\u015flamak i\u00e7in iyi bir zaman. De\u011filse, ya d\u0131\u015far\u0131 \u00e7\u0131k\u0131p bir tane sat\u0131n almak ya da kendiniz yapmay\u0131 \u00f6\u011frenmek isteyebilirsiniz. Duffy, “Sadece belirli bir s\u00fcre egzersiz yapmay\u0131n ve buna pes demeyin” diyor. “Yo\u011funlu\u011fu da beraberinde getirmeniz gerekiyor ve bir fitness takip\u00e7isi kalbinizin tam olarak ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 anlaman\u0131za yard\u0131mc\u0131 olabilir.”<\/p>

13. Dayan\u0131kl\u0131l\u0131k i\u00e7in egzoz<\/h2>
\"\"\/<\/figure>

Dayan\u0131kl\u0131l\u0131k e\u011fitiminizi ilerletmek i\u00e7in tam \u00e7aba sarf etmeniz gerekir. Boyce, “Kas yorgunlu\u011funa gidiyorsunuz, bu y\u00fczden kaslar\u0131 tamamen t\u00fcketmeyi unutmay\u0131n” diyor. Bunu nas\u0131l yapabiliyorsun? Boyce, “v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 z\u0131mbalar\u0131nda iyi oldu\u011funuzu” \u00f6ne s\u00fcr\u00fcyor.barfiksler, chinup’lar, \u015f\u0131navlar, ters s\u0131ralar,<\/strong> (ve) Squats<\/strong>. E\u011fer bu hareketlerde ustala\u015f\u0131rsan\u0131z y\u00fcksek temsilciler,<\/strong> sizin Kas <\/strong>alacak iyi \u015fartland\u0131r\u0131lm\u0131\u015f<\/strong>.”<\/p>

14. Dinlenme s\u00fcresini azaltmay\u0131 d\u00fc\u015f\u00fcn\u00fcn<\/h2>
\"\"\/<\/figure>

Antrenman yaparken ara vermek her zaman caziptir, ancak LaCerte “setler aras\u0131nda 30 ila 45 saniyelik dinlenme s\u00fcrelerine ba\u011fl\u0131 kalman\u0131z\u0131 tavsiye eder, \u00e7\u00fcnk\u00fc bu genel dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rmaya yard\u0131mc\u0131 olacakt\u0131r. Kuvvet antrenman\u0131 yap\u0131yorsan\u0131z, orta ila a\u011f\u0131r a\u011f\u0131rl\u0131k kald\u0131r\u0131n ve rep aral\u0131\u011f\u0131n\u0131z\u0131 8-15 rep aras\u0131nda tutun. Ko\u015fuyorsan\u0131z, d\u00fc\u015f\u00fck yo\u011funluklu, sabit durum kardiyoyu sprint ile kar\u0131\u015ft\u0131r\u0131n.”<\/p>

15. Yorgunlukla nas\u0131l sava\u015f\u0131laca\u011f\u0131n\u0131 \u00f6\u011frenin<\/h2>

<\/p>

Dayan\u0131kl\u0131l\u0131k antrenman\u0131 s\u0131ras\u0131nda yorgunluk en b\u00fcy\u00fck d\u00fc\u015fman\u0131n\u0131z olabilir, ancak bununla sava\u015fman\u0131n baz\u0131 yollar\u0131 vard\u0131r. \u0130lk olarak, kardiyovask\u00fcler i\u015fleyi\u015finizi geli\u015ftirebilecek sa\u011fl\u0131kl\u0131 nitratlarla dolu pancar suyu i\u00e7in. Boyce, “Pancar asl\u0131nda dayan\u0131kl\u0131l\u0131\u011f\u0131 % 16’ya kadar art\u0131rabilir ve kaslar\u0131n\u0131z\u0131n daha fazla enerji \u00fcretmesine, daha verimli olmas\u0131na yard\u0131mc\u0131 olur ve egzersizi daha az yorucu hale getirir” diyor. Performans\u0131n\u0131z\u0131 art\u0131rman\u0131n bir ba\u015fka yolu da m\u00fczi\u011finizi dikkatlice se\u00e7mektir. Boyce, “\u0130nsanlar olumlu m\u00fczik dinledi\u011finde kan damarlar\u0131 %26 oran\u0131nda geni\u015fledi”, diyor.<\/p>

16. G\u00fc\u00e7 antrenman\u0131 temellerini anlay\u0131n<\/h2>
\"\"\/<\/figure>

G\u00fc\u00e7 olu\u015fturmak istiyorsan\u0131z, hedefler belirlemeli ve sab\u0131rl\u0131 olmal\u0131s\u0131n\u0131z. Ba\u015flarken tutarl\u0131 olmak ve plan\u0131n\u0131za ba\u011fl\u0131 kalmak \u00f6nemlidir. Spor salonundayken, dikkatin da\u011f\u0131lmas\u0131n. Elinizdeki g\u00f6reve odaklan\u0131n. Spor salonundan \u00e7\u0131kt\u0131\u011f\u0131n\u0131zda, uygun \u015fekilde dinlendi\u011finden ve ilerlemenizi takip etti\u011finizden emin olun. Kararl\u0131 kal\u0131rsan\u0131z, hedefleriniz ger\u00e7ekle\u015ftirilebilir.<\/p>

17. Motivasyonunuzu bulun<\/h2>
\"\"\/<\/figure>

Motivasyon anahtard\u0131r. Spor yaparken motive kalman\u0131n baz\u0131 iyi yollar\u0131: Temsilcileri ger\u00e7ekle\u015ftirirken yukar\u0131 de\u011fil, geri say\u0131n. Ba\u015fka bir hile: “Yukar\u0131 iterken bask\u0131n elinize bak\u0131n,” Cardiello a\u00e7\u0131kl\u0131yor – “otomatik olarak olumlu bir takviye i\u00e7eriyor” \u00e7\u00fcnk\u00fc bask\u0131n el a\u011f\u0131rl\u0131\u011f\u0131 daha kolay ve h\u0131zl\u0131 bir \u015fekilde hareket ettiriyor.<\/p>

18. Forma dikkatlice odaklan\u0131n<\/h2>
\"\"\/<\/figure>

G\u00fc\u00e7 antrenman\u0131 yaparken, v\u00fccudunuzu \u00e7ok yorucu bir aktiviteye sokacaks\u0131n\u0131z, bu y\u00fczden uygun formu korumak \u00f6nemlidir. Trink, uygun formu koruyarak “e\u011fitmek istedi\u011finiz kas gruplar\u0131n\u0131 aktive edece\u011finiz garanti edilir ve en \u00f6nemlisi sa\u011fl\u0131kl\u0131 ve sakatl\u0131ks\u0131z kal\u0131rs\u0131n\u0131z”, diyor. “En sa\u011fl\u0131kl\u0131 kalabilen adam en \u00e7ok antrenman yapabilir ve uzun vadede en fazla ilerlemeyi sa\u011flayabilir.”<\/p>

19. K\u00fc\u00e7\u00fck \u015feylere dikkat edin<\/h2>
\"\"\/<\/figure>

\u00d6nemsiz g\u00f6r\u00fcnen bir grup \u015feyin nas\u0131l fark yaratabilece\u011fini fark ettin mi? Kuvvet antrenman\u0131 da farkl\u0131 de\u011fil. Boyce, g\u00fc\u00e7 antrenman\u0131 yaparken “k\u00fc\u00e7\u00fck \u015feylere dikkat etmen gerekti\u011fini, \u00e7\u00fcnk\u00fc sadece en zay\u0131f halkan kadar g\u00fc\u00e7l\u00fc oldu\u011funu” s\u00f6yl\u00fcyor. “Bir eksiklik fark ederseniz, program\u0131n\u0131zla birlikte giderin.”<\/p>

20. De\u011fi\u015fim yard\u0131mc\u0131 olur<\/h2>
\"\"\/<\/figure>

\u0130lerlemek istiyorsan\u0131z, bazen baz\u0131 \u015feyleri de\u011fi\u015ftirmeniz gerekir. LaCerte, “V\u00fccudunuzun bir sonrakine asla adapte olmad\u0131\u011f\u0131ndan emin olun”, diye a\u00e7\u0131kl\u0131yor. Bu ger\u00e7ekle\u015fti\u011fi zaman, azalan g\u00fc\u00e7 kazan\u00e7 sonu\u00e7lar\u0131 g\u00f6rebilirsiniz. Bu olas\u0131l\u0131\u011f\u0131 \u00f6nlemek i\u00e7in “ne kadar a\u011f\u0131r kald\u0131rd\u0131\u011f\u0131n\u0131z\u0131, egzersiz temponuzu, rep \/ set say\u0131n\u0131z\u0131 veya g\u00fcn\u00fcn hangi saatini kald\u0131rd\u0131\u011f\u0131n\u0131z\u0131 de\u011fi\u015ftirin”, diyor.<\/p>

21. Ya\u011f kayb\u0131n\u0131n temellerini anlay\u0131n<\/h2>
\"\"\/<\/figure>

Kalori say\u0131m\u0131n\u0131 unutun ve yiyecekleri v\u00fccudunuz i\u00e7in yak\u0131t olarak d\u00fc\u015f\u00fcnmeye ba\u015flay\u0131n. Alt\u0131l\u0131 kar\u0131n kaslar\u0131 almak genellikle kas tan\u0131m\u0131 eksikli\u011fi de\u011fil, ya\u011f kayb\u0131n\u0131n bir i\u015flevidir ve ya\u011f yakmak basit bir denkleme indirgenz: Kaloriler yak\u0131lan kalorilere kar\u015f\u0131. Bu, kalorilerin \u00f6tesine ge\u00e7ip, bir egzersiz s\u0131ras\u0131nda ne kadar yakt\u0131\u011f\u0131n\u0131za g\u00f6re ne kadar t\u00fcketti\u011finizi anlamak i\u00e7in makro besin al\u0131m\u0131n\u0131z\u0131 (ya\u011flar, protein ve karbonhidratlar) incelemek anlam\u0131na gelir.<\/p>

22. Foto\u011frafik kan\u0131t al\u0131n<\/h2>
\"\"\/<\/figure>

Teraziyi hareket ettiremiyor musun? Kas kazan\u0131yor ve v\u00fccut ya\u011flar\u0131n\u0131 d\u00f6k\u00fcyor olabilirsiniz ve bu da ilerleme kaydetmi\u015f olsan\u0131z bile net kilo de\u011fi\u015fiminizin “s\u0131k\u0131\u015fm\u0131\u015f” g\u00f6r\u00fcnece\u011fi anlam\u0131na gelir. “Haftal\u0131k olarak foto\u011fraf \u00e7ekin \u2014 \u00f6n, arka, (ve) yan resimlerin hepsi ayn\u0131 a\u00e7\u0131dan, ayn\u0131 ayd\u0131nlatmadan, ayn\u0131 k\u0131yafetlerden.” Bu \u015fekilde, g\u00fcnden g\u00fcne \u00f6yle g\u00f6r\u00fcnmese de zaman i\u00e7inde de\u011fi\u015fim g\u00f6r\u00fcrs\u00fcn\u00fcz.<\/p>

23. Karbonhidratlar\u0131n nas\u0131l kullan\u0131laca\u011f\u0131n\u0131 anlay\u0131n<\/h2>
\"\"\/<\/figure>

Bizimle birlikte s\u00f6yle: Karbonhidrat d\u00fc\u015fman de\u011fildir. Keto diyeti gibi a\u015f\u0131r\u0131 bir beslenme plan\u0131na sahip de\u011filseniz, karbonhidratlar v\u00fccudunuzun enerjisinin \u00f6nemli bir kayna\u011f\u0131d\u0131r. Bununla birlikte, dikkatli olmal\u0131s\u0131n.\u00a0how<\/em>\u00a0bu karbonhidratlar\u0131 t\u00fcketirsiniz, \u00e7\u00fcnk\u00fc \u00e7ok fazla karbonhidrat yemek veya yanl\u0131\u015f zamanlarda karbonhidrat yemek v\u00fccudunuzun fazla enerjiyi ya\u011f olarak depolamas\u0131na neden olabilir. \u0130\u015fte daha fazla kas ve daha az ya\u011f i\u00e7in karbonhidrat nas\u0131l yenir.<\/p>

24. Ya\u011f yakmak i\u00e7in alt v\u00fccudunuza sald\u0131r\u0131n<\/h2>
\"\"\/<\/figure>

Cardiello, g\u00f6be\u011fini d\u00fczle\u015ftirmeye “g\u00f6be\u011finin alt\u0131na git” diyor. “Bir Syracuse \u00dcniversitesi \u00e7al\u0131\u015fmas\u0131nda, insanlar alt v\u00fccut direnci e\u011fitim egzersizi yapt\u0131ktan sonraki g\u00fcn, sadece bacaklarda daha fazla k\u00fctle oldu\u011fu i\u00e7in \u00fcst v\u00fccutlar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131ktan sonra daha fazla kalori yakt\u0131lar.” <\/p>

25. D\u00fczg\u00fcn nemlendirin<\/h2>
\"\"\/<\/figure>

Trink taraf\u0131ndan vurgulanan ve s\u0131kl\u0131kla g\u00f6z ard\u0131 edilen bir fakt\u00f6r, “GI kanal\u0131n\u0131z\u0131n sa\u011fl\u0131kl\u0131 oldu\u011fundan emin olmakt\u0131r, \u00e7\u00fcnk\u00fc t\u00fcm besinlerinizi bu \u015fekilde emersiniz.” Vitaminler, lifler, mineraller, probiyotik ve su t\u00fcketerek bunu yap\u0131n. Cardiello, “sabah ilk i\u015f olarak buzlu so\u011fuk su” i\u00e7menizi \u00f6nerir ve “metabolizman\u0131z\u0131 do\u011fal olarak 90 dakika boyunca% 24’e kadar art\u0131racaks\u0131n\u0131z” diye ekler. LaCerte size “g\u00fcnde en az bir galon su i\u00e7menizi” \u00f6nerir.<\/p> ","protected":false},"excerpt":{"rendered":"

Spor salonunda \u00e7aba sarf etmekten ve sonu\u00e7lar\u0131 g\u00f6rememekten b\u0131kt\u0131n\u0131z m\u0131? Yaln\u0131z de\u011filsiniz, bir\u00e7ok ki\u015fi s\u00fcr\u00fcc\u00fc, kararl\u0131l\u0131k ve tutarl\u0131 \u00e7aba g\u00f6sterir, […]<\/p>\n","protected":false},"author":2,"featured_media":16484,"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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