Koj 5-Hnub, Saib-Zoo-Naked Diet Plan

Zoo Siab

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Txawm hais tias koj tau noj hmo zoo nkauj lossis tau haus dej nrog koj cov ntxhais, Hnub Valentine yog hnub uas txhua tus poj niam xav xav-thiab saib-lawv ntxim nyiam tshaj. Yog tias koj tau hla lub gym tsis ntev los no, txhua qhov kev cia siab tsis ploj! Ua raws li koj tus cwj pwm zoo tshaj plaws rau lub lim tiam kawg tuaj yeem ua rau txhua qhov sib txawv hauv kev flattening koj lub plab thiab nplua-toning koj cov leeg sai.

Peb tig mus rau Franci Cohen, tus kws qhia tus kheej, tus kws tshaj lij kev noj zaub mov zoo, tus kws kho lub cev lub cev, thiab tus tsim Fuel Fitness hauv Brooklyn, rau kev noj zaub mov zoo thiab phiaj xwm kev tawm dag zog los pab koj suab nrov thiab ua kom yuag nyob hauv tsib hnub nkaus xwb. Txhua hnub muaj xya mus rau cuaj pluas noj (tsim yog M1, M2, thiab lwm yam), tag nrho cov khoom noj uas muaj cov metabolic perks me me uas tsis yog tsuas yog ua kom calorie ntau ntau rau lub lim tiam no, tab sis ua kom koj cov metabolism hauv lub cev thaum koj yooj yim rov qab mus rau hauv ib txwm noj rau lub lim tiam tom ntej. Koj tuaj yeem haus kas fes thoob plaws lub lim tiam, tab sis hla cov piam thaj thiab lo rau cov mis nyuj yog tias koj tsis nyiam nws dub. Thiab tsis txhob hnov ​​qab haus tsawg kawg 32 ooj dej txhua hnub. (Nws yog ib qho ntawm peb 10 Txoj hauv kev kom poob phaus yam tsis tau sim.)

Ua raws li cov phiaj xwm noj mov thiab cov lus qhia ua haujlwm hauv qab no kom saib koj qhov zoo tshaj plaws hauv txhua yam koj yog-lossis tsis hnav hnub Valentine hnub no. (Xav tau cov lus qhia dab tsi los hnav tsis tau? Sim cov Intimates Zoo Nkauj: Lub Caij Caij Nyoog Zoo Nkauj Tshaj Plaws.)

Hnub 1

Ua tib zoo xav txog kev noj zaub mov me me kom ntau li ntau tau txhawm rau txo koj lub plab tag nrho, uas tuaj yeem pab ua kom koj puv sijhawm nrog zaub mov tsawg dua, thiab ua kom koj cov ntshav qab zib kom ruaj khov.

Pluas Mov Pluas Mov:

M1: 1/2 khob oatmeal pancakes daim ntawv qhia (Combining 1/2 khob qub fashion oats, 3 qe dawb, 1/2 mashed txiv tsawb, thiab cinnamon. Txau lub lauj kaub nrog ua noj tshuaj tsuag thiab ncuav pancake sib tov rau hauv spoonfuls. Flip thaum lawv pib npuas. Faib rau ib nrab rau tam sim no, thiab ib nrab rau M4.) Sab saum toj pancakes nrog 8 raspberries.

M2: 1 ntsuab kua nrog 2 tablespoons dawb, lowfat Greek yogurt

M3: Qaib ntxhw qhwv: Tso 3 lub tsho loj loj rau nplooj ntsuab ib tus zuj zus zoo li qhwv. Ntawm txhua tus, kis balsamic aioli (ua los ntawm balsamic vinegar, Dijon mustard, lowfat ntsuab mayo, ntsev, kua txob). Sab saum toj nrog 1/4 phaus tshiab qaib ntxhw mis slices (tsis yog nqaij deli), 2 shredded carrots, thiab 1/4 khob dandelion zaub ntsuab, muab faib sib npaug ntawm peb. Dov li zoo li qhwv. Daim ntawv qhia yields 3 qhwv.

M4: 1/2 oatmeal pancake daim ntawv qhia thiab pear

M5: 6 almonds nyoos thiab 1 khob mis nyuj

M6: 4 ooj grilled nqaij qaib mis, cubed, thiab pov rau ntawm Israeli zaub xam lav suav nrog 3 Israeli dib diced, 1 kua txob liab tsuav, kua txiv ntawm 1 tag nrho txiv qaub, thiab 1/4 khob tws parsley. Lub caij nrog cumin thiab dot ntsev yog tias xav tau.

M7: 4 ooj dej kub nrog txiv qaub, thiab lub tais ntawm 1 khob nyoos arugula rau noj hmo zoo

Kev tawm dag zog: Ib teev ntawm kickboxing (Siv chav kawm, lossis sim peb Killer Kickboxing Workout thiab Kickboxing rau Killer Abs.)

Hnub 2

Mloog koj lub cev: Ib tus kws xa xov paj hlwb hu ua CCK (cholesystokinene) tau xa los ntawm lub plab mus rau lub paj hlwb kom sau npe tias koj nyob puv, tab sis nws siv sijhawm li 20 feeb rau cov lus no xa tuaj. Noj qeeb kom muab sijhawm rau koj lub cev txaus los lees paub tias nws puv thiab txuag koj ntau txhiab calories.

Npaj noj mov:

M1: 3 Kab laug sab tom (Mov ua ke 1 khob qub-fashioned oats, 2/3 toasted txiv maj phaub flakes, 1/2 khob txiv ntoo butter, 1/2 khob flaxseed pluas noj, 1/2 khob tsaus chocolate cacao nibs, 1/4 agave los yog zib ntab, 1 txog 2 teaspoon vanilla extract. Npog thiab muab tso rau hauv lub tub yees rau ib teev, tom qab ntawd yob mus rau hauv pob.

M2: 1/2 khob toasted whole grain oats cereal nrog 1/2 khob mis nyuj khov, thiab 3 txiv pos nphuab

M3: 1 khob cantaloupe cubed nrog 3 walnuts nyoos thiab 3 nyoos almonds

M4: Tag nrho cov lus Askiv muffin toasted, nrog omelet ua los ntawm 3 qe dawb thiab 1/2 khob tshiab tus menyuam yaus zaub ntsuab nplooj

M5: 1 tus neeg tuaj yeem dawb tuna hauv dej tov nrog 1/2 khob shredded liab doog cabbage, 1/4 khob shredded carrots, Lowfat mayo, thiab Dijon mustard

M6: 2 kab laug sab tom thiab me me ntsuab kua

M7: 4 ooj daim grilled salmon hla 2 khob wasabi slaw (sib tov ntim cov hnab taum ntsuab shredded dawb/cole slaw sib xyaw nrog lowfat mayo thiab wasabi mayo raws li xav tau)

M8: 1 kua txob liab liab thiab 1 khob dej kub nrog kua txiv ntawm 1/2 txiv qaub thiab tsoo ntawm kua txob cayenne

Kev tawm dag zog: Ib teev ntawm lub tshuab ntaus treadmill (Sim ib qho ntawm 4 Cov phiaj xwm hlawv-hlawv kom yeej Treadmill Kev Nyuaj Siab.)

Hnub 3

Peb hnub dhau los, tej zaum koj twb tau hnov ​​qhov sib txawv-txhua yam los ntawm kev tshem tawm qab zib mob taub hau kom huv, noj qab nyob zoo. Khaws ib daim ntawv teev cov tsos mob hais txog yuav ua li cas energized, deflated, mob los yog tsis mob koj hnov ​​tom qab noj mov los yog tag nrho ib hnub. Qhov no yuav ua tau yooj yim ntxiv rau hauv txoj kev!

Pluas Mov Noj:

M1: 1 txiv apples

M2: 2 tablespoons dawb, tsis muaj rog Greek yogurt nrog 2 teaspoons Fiber Ib cereal, 1/4 khob blueberries, thiab 1/4 khob raspberries

M3: 1 clementine thiab 1 lub qe nyoos khov

M4: Zaub xam lav ua los ntawm 1/2 khob zaub txhwb qaib thiab 1/2 khob zaub ntsuab nrog kua txiv ntawm 1 txiv qaub

M5: 1 nyuaj boiled qe nrog 1 khob zaub minestrone kua zaub tshaj 2 tablespoons siav ditalini pasta. (Puree 6 broiled txiv lws suav thiab sib xyaw nrog 32 ooj cov zaub uas muaj sodium tsawg rau koj cov khoom.Sauté 3 tshiab leeks, 3 carrots thiab 3 celery stalks, txhua yam tsuav rau koj lub hauv paus. Sib tov thiab ntxiv 3 pob ntseg tshiab steamed pob kws shucked tawm lub cob, 3 khob tshiab me nyuam spinach, 1 taum canelini, drained thiab yaug, ib co 1 tablespoon tshiab oregano thiab 2 tablespoon tshiab basil. Daim ntawv qhia yields 4 servings.)

M6: Sib tov ua ke 1 khob tws, nqaij qaib, 1 avocado siav, 1/2 khob Panko flakes, 1 clove qej crushed, 2 teaspoons tshiab tws cilantro, thiab ntsev / kua txob mus saj. Daim ntawv 5 patties los ntawm qhov sib xyaw no thiab cov hniav nyiaj hniav kub (npaj tau zoo tshaj plaws, tsis ua tiav). Kuj grill 2 portabella nceb kaus mom. Sandwich ib qho ua noj ua haus ntawm ob lub portabella cap buns, nrog rau romaine zaub xam lav.

M7: 2 Fiber Ib qho khoom noj (kua 2/3 lub hnab semi qab zib chocolate chips, do hauv 1 lub hnab ntawm fiber ntau ib cereal, ntxiv 1/4 khob craisins. Diav ib qho los ntawm ib qho mus rau ib lub tais ci nrog cov ntawv siv quav ciab thiab khov! tau txais 26 qhov khoom plig.)

Kev tawm dag zog: Ib teev ntawm kev caij tsheb kauj vab sab hauv tsev (Tsis muaj chav kawm yuav mus? Ua qhov Kev Sib Tw no rau Txoj Kev Npaj Ua Si!)

Hnub 4

Lub sijhawm kom ob npaug ntawm kev tawm dag zog! Nws yuav nyuaj rau juggle nrog koj lub sijhawm, tab sis nws yog tus yuam sij tso cai me ntsis dag thiab splurging nyob rau lub asthiv (zoo li V-Hnub qhob noom xim kasfes!). Cov kev tawm dag zog niaj hnub no thiab tag kis yog khaus heev los pab koj lub cev kos duab ntau dua li niaj zaus los ntawm kev khaws cia glycogen, tso cai rau lub cev rau lub hom phiaj thiab tshem tawm cov khw muag roj thaum lub sijhawm thiab txawm tias ntau teev tom qab kev tawm dag zog. Cov zaub mov ntawm koj txoj kev npaj yuav muaj tib txoj kev xav hauv siab.

Pluas Mov Noj:

M1: 1 Fiber Ib qho kho nrog ib khob kas fes (puv caffeine)

M2: Txiav txiv tsawb rau hauv 10 daim. Siv 3 teaspoons ntawm txiv laum huab xeeb butter thiab faib tusyees saum toj ntawm txhua daim. Khov rau ntawm lub tais ci nrog cov ntawv ciab. Noj 3 rau pluas mov no

M3: 1/2 oatmeal pancake (tib daim ntawv qhia hnub 1) thiab 1/4 khob raspberries

M4: 1 kua txob liab, 1 dib, 1 carrot, 1 hardboiled qe

M5: 1/2 oatmeal pancake nrog 1/2 txiv kab ntxwv qaub

M6: 1.5 khob kua zaub (daim ntawv qhia nag hmo) nrog 2 ooj cubed grilled nqaij qaib mis tossed rau hauv kua zaub

M7: 2 khob sib xyaw zaub nrog 2 ooj grilled nqaij qaib mis cubed, 3 strawberries slices rau hauv nyias, thiab 6 raw almonds tws. Hnav khaub ncaws nrog 2 tablespoons avocado hnav khaub ncaws (1 avocado, me ntsis tsawg dua 1/4 khob ntxiv txiv roj roj, 1/4 khob dej, 1/4 khob zaub txhwb qaib, 1 clove qej, kua txiv hmab txiv ntoo ntawm 1/2 tshiab txiv qaub, 1 teaspoon. agave nectar, ntsev thiab kua txob mus saj).

M8: 1 khob dej kub nrog 1 teaspoon tshiab txiv qaub kua txiv thiab ib tug dash ntawm cayenne kua txob

Kev tawm dag zog: Ib-teev HIIT niaj hnub (Peb ntseeg Lub HIIT Workout lub Indianapolis Colts Cheerleaders Swear By.)

Hnub 5

Noj cov protein me me ntawm txhua pluas noj-cov nitrogen hauv cov protein pab koj poob dej hnyav, thiab koj lub cev yuav tsum ua haujlwm hnyav dua kom zom cov protein piv rau cov carbohydrates thiab cov rog (thiab ua haujlwm ntau dua txhais tau tias hlawv ntau calories!).

Pluas Mov Noj:

M1: 1 hlais tag nrho cov nplej, qes-calorie qhob cij toasted nrog 1 tablespoon txiv laum huab xeeb butter thiab 1/2 ntsuab txiv apples sliced

M2: 1/2 txiv tsawb thiab 6 nyoos almonds

M3: 1 stick ib feem-skim hlua cheese thiab 1 liab tswb kua txob

M4: 1 tus neeg tuaj yeem dawb tuna hauv dej, me ntsis ntawm Dijon mustard, thiab 2 celery sticks

M5: 1/2 khob qub zam oats ua nrog 1/2 khob skim mis nyuj, cinnamon raws li xav tau, thiab 1/2 teaspoon agave

M6: 4 ooj grilled tuna steak nrog 1/2 khob steamed broccoli, thiab zaub xam lav ntawm 2 khob sib tov zaub ntsuab topped nrog 1/4 khob liab beets steamed thiab txiav kom zoo. Hnav zaub xam lav nrog kev sib xyaw ntawm balsamic vinegar, ntxiv nkauj xwb txiv roj roj, thiab Dijon mustard.

M7: 1 khob peppermint tshuaj yej

Kev tawm dag zog: Ib-teev cardio bootcamp (Peb nyiam qhov no Barry's Bootcamp-Inspired Abs, Butt, thiab Core Workout.)

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