Sasa chief picha yenyewe unaona huyo bwana yupo hapo anakula bata unadhani nini kitatokea?Refer Louis Nazario De Lima ( Ronaldo)
Refer Louis Nazario De Lima ( Ronaldo)
Ndiyo mkuu kama hivyo naongeza na mountain climbers lakini bado.Unafanya kama hii routine niliyoionesha?
Sina routine ya kukimbia mkuu! Na situumi dawa ya aina yoyote!Hongera kwa dedication mkuu.
Umewahi kuingiza na kukimbia katika routine yako mkuu?
Unatumia dawa zozote (supplements) katika mazoezi yako?
HongeraMazoezi ukiyazoea inakuwa ni kama starehe. Nilianza kuota kitambi mara tu nilipopata kiajira na kuanza kuzikunja noti na kubahatika kupata kausafiri kakutembelea, nikaona sasa huko ninapoelekea nitapasuka. Nikiangalia muda wa kufanya mazoezi nakosa kabisa, naingia kazini asubuhi narudi jioni. Nikaona chakufanya hapa ni kuamka alfajiri nifanye mazoezi ndio niende kazini. Nikaanza kuamka saa 11:00 alfajiri kila siku, naenda uwanjani kukimbia kuzunguka uwanja. Siku ya kwanza nilizunguka mara 6, siku zilivyozidi kwenda nikawa naongeza, hatimaye nikawa naweza kuzunguka mara 35, na nikitoka kukimbia nikifika home nafanya mazoezi ya tumbo kama crunches, sit ups, n,k.
Siku hizi nimebadili utaratibu, sihesabu tena mizunguko ninayozunguka uwanja bali nakimbia kwa saa 1 bila kupumzika. Kitambi kimeyeyuka na nina six-pack, najisikia vizuri muda wote, nimechangamka na ninajiamini. Nimezoea kufanya mazoezi hadi nikikosa kufanya nahisi kupungukiwa kitu kwa siku hiyo.
Ukichukulia mazoezi ni adhabu, utafanya kwa siku chache na kuacha. Mazoezi ni matamu asikwambie mtu. Tufanye mazoezi wakuu.
Nimeona nishee hii ili wengine nao wahamasike
Nakula kama kawaida ingawa kwenye mlo wangu nazidisha mboga za majani na matunda. Fanya mazoezi kwa bidii mkuu, mwili wenyewe utakubali na utafurahia sana.Hongera
mie naona adhabu pale ninapoambiwa nisile baadhi ya vyakula. ati nile mbogamboga na makabichi. Je ? wewe ulikuwa unaendelwea kula kama kawaida au ulibadili na naman ya ulaji?
Poa sana mkuu ngoja ni adjust ratiba.Ingiza na routine ya kukimbia mkuu
Najitahidi kiongozi, ninakitambi kikiondoka nitafurahi mnoooNakula kama kawaida ingawa kwenye mlo wangu nazidisha mboga za majani na matunda. Fanya mazoezi kwa bidii mkuu, mwili wenyewe utakubali na utafurahia sana.
Mkuu embu tusaidie hyo diet yakoMAZOEZ YANAHITAJI MOYO WA CHUMA NA SALA...MIMI NILINENE MPAKA NIKITEMBEA KIFUA KINATIKISIKA NYAMA,,NIKAPIGA DIET PLAN YANGU MOJA KWA WIKI MBILI NIKAWA KAMA MODEL SASA NDO NATAKA NIINGIE GIM SEMA NATAKA MWALIM NIMWELEZE NAVOTAKA KUA MAANA MAFUTA YOTE NIMETOA
Endelea kukaza mkuuNajitahidi kiongozi, ninakitambi kikiondoka nitafurahi mnooo
Squatsivi kuna mazoezi ya kuongeza kalio
Mkuu hiyo diet ya week mbili uliifanyaje?unawez share uzoefu kidogo?MAZOEZ YANAHITAJI MOYO WA CHUMA NA SALA...MIMI NILINENE MPAKA NIKITEMBEA KIFUA KINATIKISIKA NYAMA,,NIKAPIGA DIET PLAN YANGU MOJA KWA WIKI MBILI NIKAWA KAMA MODEL SASA NDO NATAKA NIINGIE GIM SEMA NATAKA MWALIM NIMWELEZE NAVOTAKA KUA MAANA MAFUTA YOTE NIMETOA
nimeipata hii hapaaa,,,,
1
MONDAY
Breakfast: 2 boiled eggs and 1 citric fruit too.
Lunch: 2 slices whole meal bread and some fruit.
Dinner: big serving salad and chicken.
TUESDAY
Breakfast: 1 citric fruit and also 2 eggs boiled.
Lunch: salad of green veggies and chicken.
Dinner: veggie salad, 1 orange and 2 boiled eggs.
WEDNESDAY
Breakfast: 1 citrus fruit and again, 2 boiled eggs.
Lunch: low fat cheese, 1 tomato and 1 slice whole meal bread type.
Dinner: salad and chicken.
THURSDAY
Breakfast: 2 eggs, boiled, and 1 citric fruit.
Lunch: fruit.
Dinner: salad and steamed chicken.
FRIDAY
Breakfast: as the day before.
Lunch: steamed veggies and 2 eggs.
Dinner: salad and barbeque or fish.
SATURDAY
Breakfast: as the day before.
Lunch: fruit.
Dinner: steamed chicken and veggies.
SUNDAY
Breakfast: 1 citric fruit and 2 eggs boiled.
Lunch: tomato salad, steamed veggies and chicken.
Dinner: steamed veggies.
Week 2
MONDAY
Breakfast: 2 eggs + citric fruit.
Lunch: salad + chicken.
Dinner: 1 orange, salad and 2 eggs
TUESDAY
Breakfast: as the day before.
Lunch: 2 eggs + steamed veggies.
Dinner: salad, fish or barbeque.
WEDNESDAY
Breakfast: as the day before.
Lunch: salad + chicken.
Dinner: 1 orange + veggie salad + 2 eggs.
THURSDAY
Breakfast: as the day before.
Lunch: steamed veggies + low fat cheese + 2 eggs.
Dinner: salad + steamed chicken
FRIDAY
Breakfast: as the day before.
Lunch: tuna salad.
Dinner: salad + 2 eggs
SATURDAY
Breakfast: as the day before.
Lunch: salad and chicken too.
Dinner: fruit.
SUNDAY
Breakfast: as so far again.
Lunch: steamed veggies + steamed chicken.
Dinner: as the lunch.
You see that this diet has no carbs almost and that is why you need doctor consult before starting it. The menu is repetitive and simple. And for even better results, include workouts at least half an hour per day.
salads angalia zile mbogamboga za kuchoma mafuta na protein nyigi(braccoli,apple,,parachichi ect) whole grain ni mkate wa brown.....sijui atta....hizo citrus fruit ni malimao ,,machungwa,,,matunda makakasi......ukichoka mkate kunywa na yogat plain low fat......ukiongezea na maoez kidogo unapata majubu mazuri zaidi....kwa wenye magonywa wawaone daktari kwa maelekezo kabla kuanza,,,,yai ni zuri sana kwa sababu inapunguza njaa na inavitamin hasa protin rahisi na low colestrol.....mtupe mrejesho
Mkuu hiyo diet ya week mbili uliifanyaje?unawez share uzoefu kidogo?
Diet ya mdau hiyo hapo.Mkuu embu tusaidie hyo diet yako
Mkuu ni commitment tu,mi nilifanya diet ya kula veggie asubuhi,mchana veggie or fruits usiku fresh juice without any added sugar and i lost 4 kgs,Mind that kuna siku kama mbili hivi nilkuwa nacheat nakula kaubwabwa kiduchu au kaugali kadona..unawweza then baada ya hizo siku unaanza kula kama kawaida ila unacontrol intake yako na mazoezi unapungua...i was 97 and now ndani ya miezi 2 nna 79 kgsDiet ya mdau hiyo hapo.
Binafsi naona hii ni extreme mno, kuukatalia mwili chakula ghafla kwa wiki mbili tu ni tatizo.
Salute to your commitment.Mkuu ni commitment tu,mi nilifanya diet ya kula veggie asubuhi,mchana veggie or fruits usiku fresh juice without any added sugar and i lost 4 kgs,Mind that kuna siku kama mbili hivi nilkuwa nacheat nakula kaubwabwa kiduchu au kaugali kadona..unawweza then baada ya hizo siku unaanza kula kama kawaida ila unacontrol intake yako na mazoezi unapungua...i was 97 and now ndani ya miezi 2 nna 79 kgs