N\u00eb kaq shum\u00eb vite q\u00eb merrem me fitness, si passion, e gradualisht duke e shnd\u00ebrruar edhe n\u00eb profesion, kam v\u00ebn\u00eb re q\u00eb edhe pse informacion ka shum\u00eb, s\u00ebrish ka mjaft paqart\u00ebsi dhe pyetje. Shum\u00eb prej k\u00ebtyre pyetjeve ju m\u2019I drejtoni edhe mua, prandja un\u00eb kam seleksionuar prej pyetjeve m\u00eb t\u00eb shpeshta dhe I kam dh\u00ebn\u00eb p\u00ebrgjigje m\u00eb posht\u00eb.<\/p>\n
Si t\u00eb dob\u00ebsohem?<\/p>\n
Kjo pyetje mban absolutisht vendin e par\u00eb. Ti jap\u00ebsh p\u00ebrgjigje \u00ebsht\u00eb sa e thjesht, aq edhe e v\u00ebshtir\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb. N\u00ebse do t\u00eb dob\u00ebsohesh at\u00ebher\u00eb duhet t\u00eb mbash regjim t\u00eb sh\u00ebndetsh\u00ebm e t\u00eb rregullt ushqimor, si dhe t\u00eb kryesh aktivitet fizik. Rrug\u00eb tjet\u00ebr nuk ka. Ose ka, por do t\u00eb jet\u00eb afatshkurt\u00ebr. Nuk ekziston asnj\u00eb pilul\u00eb magjike, asnj\u00eb makineri \u00e7udib\u00ebrse q\u00eb do t\u2019ju dob\u00ebsoj\u00eb si me magji. Padiskutim q\u00eb ekzistojn\u00eb produkte, apo trajtime q\u00eb ndihmojn\u00eb n\u00eb dob\u00ebsim, apo tonifikim, ama n\u00ebse nuk kombinohen me ato q\u00eb p\u00ebrmenda m\u00eb sip\u00ebr, rezultati do t\u00eb jet\u00eb shum\u00eb I shkurt\u00ebr dhe jo I plot\u00eb.<\/p>\n
N\u00ebse do t\u00eb dob\u00ebsohesh, duhet t\u00eb kalosh n\u00eb kalori defi\u00e7it. \u00c7far\u00eb do t\u00eb thot\u00eb kjo? Q\u00eb nr i kalorive q\u00eb konsumon t\u00eb jet\u00eb m\u00eb i vog\u00ebl se sa ai i kalorive q\u00eb shpenzon. Si ta llogarit\u00ebsh k\u00ebt\u00eb? Ka faqe n\u00eb internet q\u00eb me an\u00eb t\u00eb disa llogarive t\u00eb thjeshta t\u00eb tregojn\u00eb nivelin e kalorive ditore q\u00eb I duhen trupit t\u00ebnd. Psh, n\u00ebse ty t\u00eb duhen 1800 kalori ditore p\u00ebr t\u00eb ruajtur pesh\u00ebn q\u00eb ke, at\u00ebher\u00eb n\u00ebse do t\u00eb dob\u00ebsohesh, duhet t\u00eb marr\u00ebsh m\u00eb pak se 1800 kalori. Duket e komplikuar, por nuk \u00ebsht\u00eb dhe aq. Sa t\u2019ja marr\u00ebsh dor\u00ebn\u2026<\/p>\n
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Si t\u00eb sh\u00ebndoshem?<\/p>\n
Mund t\u2019ju duket e \u00e7uditshme, por po aq e shpesht\u00eb \u00ebsht\u00eb edhe pyetje: Si t\u00eb sh\u00ebndoshem. Epo, \u00ebsht\u00eb po aq e thjesht\u00eb dhe e v\u00ebshtir\u00eb, sa pyetja si t\u00eb dob\u00ebsohem. Dhe p\u00ebrgjigjia \u00ebsht\u00eb po e nj\u00ebjt\u00eb: ushqim dhe palest\u00ebr. Vet\u00ebm se k\u00ebt\u00eb her\u00eb nga karbohidratet nuk duhet t\u00eb hiqni dor\u00eb, por duhet t\u2019I shtoni, ama n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme, asnj\u00ebher\u00eb duke abuzuar n\u00eb m\u00ebnyr\u00eb q\u00eb ajo q\u00eb shtoni t\u00eb jet\u00eb mas\u00eb muskulare dhe jo dhjam.<\/p>\n
Thon\u00eb m\u00eb shkurt dhe qart\u00eb, n\u00ebse doni t\u00eb sh\u00ebndosheni duhet t\u00eb shtoni doz\u00ebn e kalorive ditore. Kjo b\u00ebhet duke llogaritur sa kalori harxhon organizmi juaj n\u00eb dit\u00eb (si\u00e7 \u00ebsht\u00eb th\u00ebn\u00eb edhe tek pika 1, ka faqe t\u00eb ndryshme n\u00eb internet q\u00eb e llogarisin k\u00ebt\u00eb) n\u00eb m\u00ebnyr\u00eb q\u00eb numri I kalorive q\u00eb konsumoni t\u00eb jet\u00eb m\u00eb I madh se sa ai I kalorive q\u00eb harxhoni. K\u00ebshtu n\u00ebse trupi juaj ka nevoj\u00eb p\u00ebr 2000 kalori n\u00eb dit\u00eb p\u00ebr t\u00eb ruajtur pesh\u00ebn q\u00eb keni, at\u00ebher\u00eb n\u00ebse doni t\u00eb shtoni pesh\u00eb, ju duhet t\u00eb konsumoni m\u00eb shum\u00eb se 2000 kalori. Por po ashtu, k\u00ebt\u00eb duhet ta shoq\u00ebroni edhe me aktivitet fizik n\u00eb m\u00ebnyr\u00eb pesha q\u00eb shtoni t\u00eb jet\u00eb mas\u00eb muskulare dhe jo dhjamore.<\/p>\n
<\/p>\n
Si t\u00eb \u201cheq\u201d barkun?<\/p>\n
P\u00ebrpara se t\u2019I p\u00ebrgjigjem pyetjes, e kam shum\u00eb t\u00eb r\u00ebnd\u00ebsishme t\u2019ju them dicka e cila mendoj se ka shum\u00eb vler\u00eb. Dhjami n\u00eb zon\u00ebn e barkut nuk \u00ebsht\u00eb thjesh nj\u00eb \u00e7\u00ebshtje estetike, dukesh bukur apo jo. T\u00eb paturit e nj\u00eb mase t\u00eb madhe dhjamore n\u00eb zon\u00ebn e barkut, do t\u00eb thot\u00eb dyfish rrezikshm\u00ebri sa I p\u00ebrket s\u00ebmundjeve si: Tipi 2 i diabetit, apo problemet e zemr\u00ebs. K\u00ebshtu q\u00eb eleminimin e dhjamit n\u00eb zon\u00ebn e barkut, mos e shikoni vet\u00ebm si nj\u00eb arsye p\u00ebr t\u2019u dukur m\u00eb bukur, por edhe p\u00ebr t\u2019u ndjer\u00eb m\u00eb mir\u00eb dhe p\u00ebr t\u00eb ulur rrezikun e prekjes nga disa s\u00ebmundje.<\/p>\n
Th\u00ebn\u00eb kjo, barkun mund ta \u201cheq\u00ebsh\u201d s\u00eb pari duke treguar kujdes n\u00eb kuzhin\u00eb. Ndiq nj\u00eb regjim t\u00eb sh\u00ebndetsh\u00ebm ushqimor, pa sheqer, pa brumra, me pak karbohidrate (vet\u00ebm ato t\u00eb mirat), me shum\u00eb perime, fruta dhe protein\u00eb dhe do t\u00eb nis\u00ebsh t\u00eb shoh\u00ebsh rezultat q\u00eb n\u00eb dit\u00ebt e para.<\/p>\n
S\u00eb dyti, fillo aktivitetin fizik. Duhet t\u00eb dini q\u00eb nuk mjafton vet\u00ebm t\u00eb b\u00ebni ushtrime barku. Edhe n\u00ebse b\u00ebni ushtrime barku p\u00ebrdit\u00eb, kjo nuk do t\u00eb thot\u00eb q\u00eb do t\u00eb reduktoni dhjamin n\u00eb zon\u00ebn e barkut. Ushtrimet e barkut padyshim q\u00eb jan\u00eb t\u00eb mira, ama ajo q\u00eb duhet t\u00eb b\u00ebni \u00ebsht\u00eb t\u00eb rrisni sasin e cardios (ushtrime aerobike, crossfit, vrap, bi\u00e7iklet\u00eb, etj). M\u00eb shum\u00eb cardio, shoq\u00ebruar dhe me ushqim t\u00eb sh\u00ebndetsh\u00ebm do t\u00eb thot\u00eb kile m\u00eb pak, e rrjedhimisht bark m\u00eb I shesht\u00eb.<\/p>\n
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Kur t\u00eb st\u00ebrvitem n\u00eb m\u00ebngjes, apo n\u00eb dark\u00eb?<\/p>\n
Fiksojeni mir\u00eb: nuk ka r\u00ebnd\u00ebsi kur st\u00ebrvitesh, r\u00ebnd\u00ebsi ka t\u00eb st\u00ebrvitesh! N\u00eb m\u00ebngjes, drek\u00eb, mbasdite, dark\u00eb, gjej 30 deri n\u00eb 60 minuta koh\u00eb p\u00ebr veten dhe st\u00ebrvitu! \u00cbsht\u00eb kaq e thjesht\u00eb!<\/p>\n
<\/p>\n
A hiqet celuliti n\u00eb palest\u00ebr?<\/p>\n
Celuliti hiqet n\u00eb palest\u00ebr, por edhe nuk hiqet. P\u00ebrgjigje zhg\u00ebnjyese, apo jo? E di, por nuk kam \u00e7far\u00eb t\u00eb b\u00ebj. Ky \u00ebsht\u00eb realiteti. Celuliti \u00ebsht\u00eb nj\u00eb nga problemet dhe shqet\u00ebsimet m\u00eb t\u00eb m\u00ebdha q\u00eb kan\u00eb vajzat dhe grat\u00eb, prandaj do t\u2019i dedikojm\u00eb nj\u00eb artikull t\u00eb t\u00ebr\u00eb vet\u00ebm k\u00ebsaj teme. Ama duhet t\u00eb dini q\u00eb aktiviteti fizik, sidomos ai aerobic\/kardio ndihmojn\u00eb shum\u00eb n\u00eb reduktimin e celuliti. Ama nj\u00eb factor po aq I r\u00ebnd\u00ebsish\u00ebm n\u00eb krijimin, reduktimin, apo eleminimin (edhe pse asnj\u00ebher\u00eb t\u00eb plot\u00eb) t\u00eb celulitit luan edhe ushqimi. Hiqni dor\u00eb nga ushqimet e pro\u00e7esuara, nga sheqeri, nga fast foodi, b\u00ebni aktivitet fizik dhe do t\u00eb shikoni q\u00eb celuliti juaj do t\u00eb p\u00ebrmir\u00ebsohet ndjesh\u00ebm. Sa p\u00ebr t\u2019u zhdukur plot\u00ebsisht, m\u00eb vjen keq por kjo \u00ebsht\u00eb thuajse e pamundur.<\/p>\n
<\/p>\n
Kur \u00ebsht\u00eb mir\u00eb t\u00eb hash para, apo pas palestre?<\/p>\n
Mir\u00eb \u00ebsht\u00eb t\u00eb hash edhe para, edhe pas palestre. Nj\u00eb deri tre or\u00eb para palestre dhe 30 deri n\u00eb 90 minuta pas palestre.<\/p>\n
<\/p>\n
A t\u00eb b\u00ebn dem proteina e marr si suplement?<\/p>\n
Jo, proteina nuk t\u00eb b\u00ebn d\u00ebm. Madje ajo shpesh rekomandohet p\u00ebr personat q\u00eb merren me palest\u00ebr, aktivitet fizik, apo sportist\u00ebt, sepse te ndihmon si p\u00ebr t\u00eb nd\u00ebrtuar mas\u00eb muskulare, ashtu edhe p\u00ebr t\u2019u dob\u00ebsuar. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb q\u00eb t\u00eb merret proteina e duhur, n\u00eb vendin e duhur.<\/p>","protected":false},"excerpt":{"rendered":"
N\u00eb kaq shum\u00eb vite q\u00eb merrem me fitness, si passion, e gradualisht duke e shnd\u00ebrruar edhe n\u00eb profesion, kam v\u00ebn\u00eb<\/p>","protected":false},"author":1,"featured_media":4390,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[128],"tags":[],"class_list":["post-4389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivim"],"yoast_head":"\n