{"id":6224,"date":"2022-08-29T17:56:49","date_gmt":"2022-08-29T17:56:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6224"},"modified":"2022-08-29T17:56:50","modified_gmt":"2022-08-29T17:56:50","slug":"the-12-week-diet-plan-to-reveal-your-abs","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-12-week-diet-plan-to-reveal-your-abs\/","title":{"rendered":"KARIN KASLARINIZI ORTAYA \u00c7IKARMAK I\u00c7IN 12 HAFTALIK DIYET PLANI"},"content":{"rendered":"<\/p>\n<p>Bu \u00fc\u00e7 ayl\u0131k plan ab hedeflerinize do\u011fru ilerlemenize yard\u0131mc\u0131 olabilir.<\/p>\n<p>Y\u00fczlerce \u00e7\u0131t\u0131rt\u0131 yapmak size istedi\u011finiz kar\u0131n kaslar\u0131n\u0131 vermeyecektir, ancak s\u00fcrekli bir s\u00fcre boyunca ger\u00e7ekle\u015ftirilen iyi d\u00fc\u015f\u00fcn\u00fclm\u00fc\u015f bir egzersiz program\u0131, ya\u011f kayb\u0131 g\u00f6z \u00f6n\u00fcnde bulundurularak yap\u0131land\u0131r\u0131lm\u0131\u015f bir diyetle birlikte olacakt\u0131r. Ya\u011fs\u0131z, s\u0131k\u0131 bir orta b\u00f6l\u00fcm\u00fcn kutsal kasesine sahip olmak i\u00e7in, kar\u0131n kaslar\u0131n\u0131z\u0131 kademeli olarak daha g\u00fc\u00e7l\u00fc hale getirmeli, onlar\u0131 gizleyen flab&#8217;\u0131 yakmal\u0131 ve diyetinizi \u00e7evirmelisiniz. Bu program bunu yapman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<p>E\u011fitim rejimi \u00fc\u00e7 d\u00f6rt haftal\u0131k a\u015famaya ayr\u0131lm\u0131\u015ft\u0131r. A\u015fama 1&#8217;de, A\u015fama 2 ve 3&#8217;te daha geli\u015fmi\u015f yordamlara ge\u00e7menizi sa\u011flayan temel temeli olu\u015fturursunuz. Ve kar\u0131nlar\u0131n\u0131z\u0131 giderek daha fazla \u00e7al\u0131\u015ft\u0131r\u0131rken, yaz aylar\u0131nda bu muhte\u015fem kar\u0131n kaslar\u0131n\u0131n ortaya \u00e7\u0131kmas\u0131na haz\u0131rlanmak i\u00e7in diyetinizi her hafta geli\u015ftireceksiniz. Burada listelenen y\u00f6nergeler, mevcut diyetinizi kolayla\u015ft\u0131rman\u0131za ve ince ayar yapman\u0131za yard\u0131mc\u0131 olur, ancak ya\u011f yakan f\u0131r\u0131n\u0131 ger\u00e7ekten canland\u0131rmak i\u00e7in bol miktarda diyet disiplini de gerekir.<\/p>\n<p>Bu program mevcut egzersiz program\u0131n\u0131za uyacak \u015fekilde tasarlanm\u0131\u015ft\u0131r; sadece d\u00fczenli e\u011fitim ve kardiyo rutinlerinizi belirtildi\u011fi gibi yap\u0131n ve her zamanki ab \u00e7al\u0131\u015fman\u0131z\u0131 haftada \u00fc\u00e7 g\u00fcn bu hedeflenen rutinler i\u00e7in de\u011fi\u015ftirin, seanslar aras\u0131nda en az 48 saat dinlendirin.<\/p>\n<p>\u015eimdi takviminizi \u00e7\u0131kar\u0131n, a\u00e7\u0131l\u0131\u015f g\u00fcn\u00fcn\u00fcz\u00fc i\u015faretleyin ve muhte\u015fem kar\u0131n kaslar\u0131 i\u00e7in geri say\u0131ma ba\u015flay\u0131n.<\/p>\n<p>1 \/ 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Female-Situp-Core-Abs.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Abs G\u00fcndemi<\/h2>\n<p><strong>AY 1: VAKFI OLU\u015eTURMAK<\/strong><\/p>\n<p>Bu ay, bu program\u0131n temelini olu\u015fturan egzersizlere uyum sa\u011flamakla ilgilidir. Haftada \u00fc\u00e7 kez kar\u0131n kaslar\u0131n\u0131z\u0131 e\u011fitmek i\u00e7in a\u015fa\u011f\u0131daki egzersizi kullan\u0131rken, seanslar aras\u0131nda en az 48 saat dinlenerek d\u00fczenli a\u011f\u0131rl\u0131k antrenman\u0131 rutininizi ger\u00e7ekle\u015ftirin. Kardiyoyu 30 dakika boyunca haftada 4-5 g\u00fcn orta ila y\u00fcksek yo\u011funlukta yap\u0131n.<\/p>\n<p><strong>AY 2: \u0130LERLEME VE KAS TAN\u0131M\u0131 YAPMA<\/strong><\/p>\n<p>Biraz kas yapma zaman\u0131. Bu ay, 1. T\u0131pk\u0131 ge\u00e7en ay oldu\u011fu gibi, a\u015fa\u011f\u0131daki program\u0131 haftada \u00fc\u00e7 g\u00fcn listelenen s\u0131rayla yap\u0131n ve egzersizler aras\u0131nda en az 48 saat dinlendirin. Ayr\u0131ca, d\u00fczenli a\u011f\u0131rl\u0131k antrenman\u0131 rutininizi ger\u00e7ekle\u015ftirin ve kardiyonuzu haftada 4-5 g\u00fcn seans ba\u015f\u0131na 45 dakikaya \u00e7\u0131kar\u0131n.<\/p>\n<p><strong>3. AY: SON ESNEME<\/strong><\/p>\n<p>Muhte\u015fem ab yolculu\u011funun son d\u00f6rt haftas\u0131na ho\u015f geldin. Bu ay\u0131n hedefi kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 sa\u011flamak. Ay 1 ve 2&#8217;de yapt\u0131\u011f\u0131n\u0131z gibi, program\u0131 haftada \u00fc\u00e7 g\u00fcn\u00fcn alt\u0131nda ger\u00e7ekle\u015ftirin ve egzersizler aras\u0131nda en az 48 saat dinlendirin. Ayr\u0131ca, d\u00fczenli a\u011f\u0131rl\u0131k antrenman\u0131 rutininizi yap\u0131n ve kardiyonuzu haftada 5 g\u00fcn, seans ba\u015f\u0131na 45-60 dakikaya \u00e7\u0131kar\u0131n.<\/p>\n<p>2 \/ 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Food-Meal-Journal-Notebook.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar Sonra: Yaz<\/h2>\n<p>Ara\u015ft\u0131rmalar, bir g\u0131da dergisi tutan ki\u015filerin kilo verme ve s\u00fcrd\u00fcrmede daha ba\u015far\u0131l\u0131 oldu\u011funu g\u00f6stermektedir. Basit\u00e7e sizi daha sorumlu k\u0131lar: A\u011fz\u0131n\u0131za koydu\u011funuz her lokmay\u0131 yazd\u0131\u011f\u0131n\u0131zda ve baz\u0131 yiyeceklerin zihinsel ve fiziksel olarak performans\u0131n\u0131z\u0131 nas\u0131l hissettirdi\u011fini veya etkiledi\u011fini not etti\u011finizde, kolayca ayarlamalar yapabilirsiniz. Bunu program boyunca yapmaya devam edin.<\/p>\n<p>3 \/ 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Female-Drinking-Water.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar D\u0131\u015f\u0131nda: Su Ta\u015f\u0131<\/h2>\n<p>D\u00fczenli su sindirimi, besin emilimini, s\u0131cakl\u0131k d\u00fczenlemeyi ve at\u0131k eliminasyonunu sorunsuz bir \u015fekilde \u00e7al\u0131\u015f\u0131r. Ayr\u0131ca, 2003 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, yar\u0131m litre so\u011fuk su i\u00e7menin, i\u00e7tikten sonra bir saatten fazla metabolik h\u0131z\u0131% 30 art\u0131rd\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n<p>Su alma hedeflerinizi hesaplamak i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kilo olarak al\u0131n ve bu say\u0131y\u0131 ikiye b\u00f6l\u00fcn. Bu size g\u00fcnl\u00fck i\u00e7meniz gereken minimum ons su say\u0131s\u0131n\u0131 verir.<\/p>\n<p>4 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Mixed-Nuts-White-Bowl.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Weeks Out: Her \u00d6\u011f\u00fcnde Protein Yiyin<\/h2>\n<p>Protein yemek sizi tatmin eder, bu nedenle a\u00e7l\u0131k hislerini azalt\u0131r. Sadece karbonhidrat yerseniz, daha fazlas\u0131n\u0131 arzulars\u0131n\u0131z; daha fazla karbonhidrat, artan kalori al\u0131m\u0131 nedeniyle zay\u0131f enerji ve kilo al\u0131m\u0131na yol a\u00e7an bir k\u0131s\u0131r d\u00f6ng\u00fcye d\u00f6n\u00fc\u015febilir. Her \u00f6\u011f\u00fcnde 20-30 gram protein t\u00fcketmeyi hedefleyin.<\/p>\n<p>5 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Female-Cooking-Meals-Salad-Meat.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Weeks Out: Haftada Bir Yeni Tarif Yap\u0131n<\/h2>\n<p>Bunu yapmak birka\u00e7 \u015feyi ba\u015far\u0131r: D\u0131\u015far\u0131da yemek yemeyi ortadan kald\u0131r\u0131r (porsiyonlar\u0131 veya malzemeleri kontrol edemezken), diyetinize \u00e7e\u015fitli yiyecekler sokabilir ve porsiyon kontrol\u00fcnden bahsetmi\u015f miydik?<\/p>\n<p>6 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Female-Choosing-Fridge-Fruits-Vegetables.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar Bitti: Meyve ve Sebzelere Y\u00fcklenin<\/h2>\n<p>Meyve ve sebzelerinizin renklerini faydal\u0131 fitokimyasallar ve antioksidanlar i\u00e7in haritan\u0131z olarak d\u00fc\u015f\u00fcn\u00fcn. Her renk, v\u00fccudunuzun h\u00fccrelerinin farkl\u0131 b\u00f6lgelerinde \u00e7al\u0131\u015fan farkl\u0131 fitokimyasallar\u0131 temsil eder. G\u00fcn boyunca bir g\u00f6kku\u015fa\u011f\u0131 yiyecek t\u00fcketmek, yo\u011fun egzersizin k\u0131\u015fk\u0131rtabilece\u011fi h\u00fccre hasar\u0131yla sava\u015fmaya yard\u0131mc\u0131 olur.<\/p>\n<p>7 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/06\/Girl-Eating-Pizza-Fridge-Midnight-Snack0.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar: Gece Yar\u0131s\u0131 Munchies unutun<\/h2>\n<p>Yatmadan \u00fc\u00e7 saat \u00f6nce yemekten ka\u00e7\u0131n\u0131n. Ancak, gerekirse, az ya\u011fl\u0131 s\u00fczme peynir, yar\u0131 ya\u011fs\u0131z mozzarella peynir \u00e7ubu\u011fu veya ha\u015flanm\u0131\u015f yumurta gibi protein yiyin. Bu \u00fc\u00e7 saatlik s\u00fcre boyunca karbonhidrat yemeyin, \u00e7\u00fcnk\u00fc herhangi bir g\u0131da al\u0131m\u0131 uyurken ya\u011f olarak daha kolay depolan\u0131r.<\/p>\n<p>8 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Bad-Beverages-Beer-Soda.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar Sonra: Kalorilerinizi \u0130\u00e7mekten Ka\u00e7\u0131n\u0131n<\/h2>\n<p>Bunu g\u00f6z \u00f6n\u00fcnde bulundurun: Her g\u00fcn 10 onsluk bir bardak meyve suyu i\u00e7mek bir y\u0131lda 51.100 kalori veya yakla\u015f\u0131k 15 pound ekleyebilir. Sudan s\u0131k\u0131ld\u0131n m\u0131? Ye\u015fil \u00e7ay veya kahve i\u00e7in; hem sa\u011fl\u0131\u011f\u0131n\u0131za hem de kalorisiz e\u011fitime fayda sa\u011flar. Ye\u015fil \u00e7ay antioksidanlar i\u00e7erir ve ya\u011f yakmaya yard\u0131mc\u0131 olabilir. Kahvenin antrenmandan \u00f6nce t\u00fcketildi\u011finde spor salonunda performans\u0131 art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>\n<p>9 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Wheat-Germ-Field-Farmer-Hands.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar Sonra: Kepekli Tah\u0131llar Yiyin<\/h2>\n<p>Kepekli tah\u0131llar lif, protein ve di\u011fer \u00f6nemli besin maddelerinde daha y\u00fcksektir ve sizi daha uzun s\u00fcre memnun ve tok hissetmenizi sa\u011flar. Ara\u015ft\u0131rmalar ayr\u0131ca kepekli tah\u0131l yiyen kad\u0131nlar\u0131n yemeyenlere g\u00f6re daha az oldu\u011funu g\u00f6stermektedir. % 100 tam bu\u011fday ekme\u011fi, kahverengi pirin\u00e7 ve tam bu\u011fday makarnalar\u0131 se\u00e7in. Bu ad\u0131m, \u015feker ve rafine bu\u011fdaydan ka\u00e7\u0131nman\u0131za yard\u0131mc\u0131 olacak ve sizi gelecek haftan\u0131n hedefine haz\u0131rlayacakt\u0131r.<\/p>\n<p>10 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/06\/Woman-Vegetable-Section-Looking.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar D\u0131\u015f\u0131nda: &#8220;Temiz&#8221; Yiyin<\/h2>\n<p>Temiz beslenmeye ba\u015flay\u0131n, bu da daha fazla taze meyve ve sebze, kepekli tah\u0131llar, az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri, f\u0131nd\u0131k, tohumlar ve ya\u011fs\u0131z etler ve bal\u0131k yemeniz gerekti\u011fi anlam\u0131na gelir. Koruyucular, yapay bile\u015fenler, kimyasal olarak de\u011fi\u015ftirilmi\u015f ya\u011flar ve y\u00fcksek sodyum i\u00e7eren g\u0131dalar\u0131n al\u0131m\u0131n\u0131 en aza indirin.<\/p>\n<p>11 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Measuring-Spoons-Sugar.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar Bitti: Eklenen \u015eekeri \u00c7\u0131kar<\/h2>\n<p>Ortalama bir Amerikal\u0131n\u0131n, i\u015flenmi\u015f g\u0131dalara eklenen m\u0131s\u0131r \u015furubu, glikoz ve sofra \u015fekeri formlar\u0131nda g\u00fcnl\u00fck 20 \u00e7ay ka\u015f\u0131\u011f\u0131 ilave \u015feker t\u00fcketti\u011fi ve bunun g\u00fcnde yakla\u015f\u0131k 320 kalori ekledi\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir. Bu istenmeyen kalorileri kesmek, orta b\u00f6l\u00fcm\u00fcn\u00fcze tutunuyor gibi g\u00f6r\u00fcnen ya\u011f\u0131 kaybetmenize yard\u0131mc\u0131 olabilir.<\/p>\n<p>12 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Meal-Journal-Food-Vegetables.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Haftalar Sonra: G\u00fcnl\u00fc\u011f\u00fcn\u00fcz\u00fc Yeniden Ziyaret Edin<\/h2>\n<p>Hedefine iki hafta kald\u0131, diyetin nas\u0131l? Yemek g\u00fcnl\u00fc\u011f\u00fc kay\u0131tlar\u0131na bak. Yeterince protein yedin mi? Sebze al\u0131m\u0131n nas\u0131l? Her bireyi bir \u00e7entik atabilir misin? Biraz gev\u015fek olabilece\u011finiz alanlar\u0131 belirleyin ve taahh\u00fcd\u00fcn\u00fcz\u00fc yenileyin.<\/p>\n<p>13 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Salt-Shaker-Spilling-Salt.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>Hafta D\u0131\u015far\u0131: Tuzu Ortadan Kald\u0131r\u0131n<\/h2>\n<p>Bu noktada, havuz, plaj, park veya spor salonunda kar\u0131n kaslar\u0131n\u0131z\u0131 ortaya \u00e7\u0131karmak i\u00e7in sadece yedi g\u00fcn\u00fcn\u00fcz var. Bu nedenle, protein d\u00fczeltmeniz i\u00e7in g\u00fcnde be\u015f veya \u015fark\u00fcteri etinizi almak i\u00e7in porsiyon kontrol\u00fc i\u00e7in dondurulmu\u015f yemekler, konserve sebzeler kullan\u0131yorsan\u0131z, bu hafta onlara hay\u0131r deyin \u00e7\u00fcnk\u00fc taze yiyeceklerden daha y\u00fcksek sodyum seviyeleri i\u00e7erirler. Bu mineralin \u00e7ok fazlas\u0131 su tutma ve \u015fi\u015fkinli\u011fi te\u015fvik edebilir &#8211; zor kazan\u0131lan ab tan\u0131m\u0131n\u0131z\u0131 gizleyebilecek iki \u015fey. Tuzun diyetinize girme ve azaltma gibi sinsi yollar\u0131n\u0131 belirlemek i\u00e7in g\u00fcnl\u00fc\u011f\u00fcn\u00fcze bak\u0131n. Tuzlukunuzdan ayr\u0131lmak anlam\u0131na gelebilir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Bu \u00fc\u00e7 ayl\u0131k plan ab hedeflerinize do\u011fru ilerlemenize yard\u0131mc\u0131 olabilir. Y\u00fczlerce \u00e7\u0131t\u0131rt\u0131 yapmak size istedi\u011finiz kar\u0131n kaslar\u0131n\u0131 vermeyecektir, ancak s\u00fcrekli [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10828,"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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