?O nā mana?o kuhihewa ma?amau i ke kino e ho?opau pinepine i ka hana ?ino ma mua o ka maika?i. ?O ka mana?o?i?o paha ?oi aku ka maika?i o nā ho?oma?ama?a lō?ihi a i ?ole ?o ka hāpai ?ana i nā mea kaupaona e ho?omāhuahua iā ?oe, hiki i kēia mau kuhi hewa ke alaka?i i ka hō?eha a ke?ake?a i ka holomua i nā pahuhopu ho?oikaika kino. He mea nui e ho?okokoke i ka ho?oikaika kino me kahi hi?ohi?ona piha a me ka ?ike, e no?ono?o ana i nā pono a me nā palena.

?Oi aku ka maika?i o nā hana lō?ihi

?A?ole pono e ho?oikaika iā ?oe iho i ka palena e loa?a ai kahi ho?oma?ama?a maika?i. ?O ka ho?olilo ?ana i nā hola ma ka papa ka?a a i ?ole ka hāpai ?ana i nā mea kaupaona hiki ke alaka?i i ka ?i?o a i ?ole ka ho?ohana nui ?ana i nā ?eha. He mea nui nō ho?i e no?ono?o i ke ?ano a me ka ho?ohana pono ?ana i nā mea hana, no ka mea hiki ke kōkua pū kēia i ka pilikia o ka hō?eha. Akā, e ho'ā?o e ho?oka?awale i kāu hana ma?amau ma waena o ka cardio, ka ne?e ?ana, a me nā ho?oma?ama?a kū'ē e ho?opa?a pono i nā pū?ulu ?i?o āpau a ho?ohui i nā ?ano like ?ole i kāu workout. Hiki i kēia ke kōkua i ka pale ?ana i ka ?eha a alaka?i i nā hopena ko?iko?i.

No direct translation

Ho?ohana pinepine ?ia ka ?ōlelo "?a?ohe ?eha, ?a?ohe waiwai" e paipai i ka po?e e ho?oikaika iā lākou iho i ka wā o kā lākou workouts. ?Oiai he mea nui ka ho?okūkū iā ?oe iho i kekahi manawa, ?o ka hana pinepine ?ana e alaka?i i ka hō?eha a ke?ake?a i kāu hana. ?O ka ?oia?i?o, ?o ka ho?oikaika mau ?ana iā ?oe iho hiki ke ho?oulu i ka ma?i overtraining, hiki ke ho?opilikia i ka hiki o kou mau ?i?o ke ola hou, kou ?ano, ?ōnaehana pale, a me nā mea hou aku. Hiki iā ia ke ho?opilikia i kāu hiamoe no ka mea hiki i ka ho?oikaika kino ke ho?oikaika i ka ?ōnaehana nerve.

Ua ?ike ?ia kahi ha?awina e pili ana i ka po?e ha?uki haumāna i ka po?e i ho?onui wikiwiki i kā lākou mau ha?awina ho?oma?ama?a, ?oi aku ka ma?alahi o nā ?eha ?ili palupalu i ho?ohālikelike ?ia i ka po?e i kūkulu mālie i kā lākou mau pahuhopu a hiki ke pale i nā ?eha. ?O ke ala maika?i loa ?o ka hana mālie ?ana i kāu mau pahuhopu ma mua o ka ho?ā?o ?ana e hana nui i ka manawa ho?okahi.

Ho?onui i ka lawe ?ana i ka protein a ho?emi i ka momona a me ka lawe ?ana

?A?ole ?oi aku ka maika?i o nā mea?ai e kālele nui ana i ka protein a ?o ka ho?emi ?ana i nā ?akika a me nā momona. ?Oiai he mea nui ka pale ?ana i ka ?ai ?ana i ka nui o nā ha?aha?a i ho?oma?ema?e ?ia a me nā momona momona, ?a?ole ?o ka protein ka hopena honua a i ?ole ka hō?oia no ka pohō kaumaha. ?O ka ?oia?i?o, ?o ka ?ai ?ana i ka nui o ka protein hiki ke ho?onui i kou pilikia o ka ma?i pu?uwai a me ka momona.

Loa?a i ka hapa nui o nā carnivores ka protein i kēlā me kēia lā me ka pono ?ole e hilina?i i nā lulu a i ?ole nā ????mea ho?ohui. ?O ka ma?amau, ?o ka loa?a ?ana o 2-3 auneke o ka protein lean i kēlā me kēia pā?ina ua lawa ia e ho?oulu i ke kino.

Ua paipai kekahi mau ?ano olakino i ka po?e e pale i nā ka?a a me nā momona holo?oko?a, me ka ?ōlelo ?ana e alaka?i ia i ke kaumaha. Eia nō na?e, hā?awi ka carbohydrates i ka ikehu a he kumu waiwai ia o ka wahie. ?A?ole hana ?ia nā kalapona a pau, no laila he mea nui e ho?oka?awale i nā kalapona pa?akikī e like me ka hua, ka pī, a me ka laiki palaka.

He mea nui ho?i e ho?okomo i nā momona olakino i kāu mea?ai, e like me nā momona polyunsaturated a me nā momona monounsaturated, he mea nui ia no ka hana o ka lolo. Ma mua o ka hahai ?ana i ka ?ai momona ha?aha?a, e ho?ā?o e ho?ohui i nā momona olakino mai nā kumu like me ka avocado, ka ?oliva a me ka ?aila niu, nā hua chia, a me nā mea?ai ?ē a?e i ki?eki?e i ka Omega-3 fatty acids.

?O ka hāpai ?ana i nā mea kaumaha e ho?omāhuahua iā ?oe

?O kekahi mana?o kuhihewa ma?amau e pili ana i ka ho?oma?ama?a ikaika ?ana ?o ia e ho?olilo iā ?oe i ka pu?upu?u a me ka muscular. ?Oiai he?oia?i?o hiki ke kōkua i ka hāpai ?ana i ke kaupaona ?ana iā ?oe e kūkulu i ka ?i?o, ?a?ole ia he hō?oia. ?O ka?oia?i?o, no nā wāhine, nā mea hormonal e pale pinepine i ka ulu?ana o nā?i?o nui. Ma kahi o ka pale ?ana i ke kaumaha, he mea nui ia e ho?okomo i loko o kāu hana ho?oikaika kino no nā ?ano pono like ?ole me ka ho?omaika?i ?ana i ke olakino o ka na?au, nā hui ikaika a me nā ligaments, ?oi aku ka wikiwiki o ka metabolism, ?oi aku ka maika?i o ke kūlana, a me ka ho?onui ?ana i ka ikaika a me ka ikaika. Mai maka?u i ka hāpai ?ana i nā mea kaupaona – ?a?ole ia e ho?onui iā ?oe ke ?ole ?o ia kāu pahuhopu kiko?ī me kahi ho?olālā ho?oma?ama?a a me ka ho?olālā mea?ai.

?O ka puhi ?ana i ka momona: e hō?emi i ka momona o ka ?ōpū wale nō?

?A?ole hiki ke ho?opa?a i ka momona momona ma nā wahi kiko?ī o ke kino ma o nā ho?oma?ama?a e nānā wale ana i kēlā wahi. No ka la?ana, ?a?ole e puhi pono ?ia ka momona a puni kou abs. He mea nui nō ho?i e ?ike e ?ike ?ia ka ?ōpū toned inā ha?aha?a kou momona kino holo?oko?a. ?Oiai ?o ka ho?oma?ama?a ka?awale ?ana e like me nā crunches a me nā papa he mau pōmaika?i no ka ikaika o ka ?i?o a me ke kūpa?a, ?a?ole lākou e hana i ka nui o ka ha?alulu metabolic e kōkua nui i ka lilo ?ana o ka momona ma kahi kiko?ī. No ka ho?emi maika?i ?ana i ka momona ma kekahi ?āpana o kou kino, he mea nui ka nānā ?ana i ka pohō kaumaha holo?oko?a ma o ka hui pū ?ana o ka ho?oikaika kino a me ka mea?ai olakino.

?A?ole ?o Cardio wale nō ke ala e lilo ai ka momona

?Oiai he?oia?i?o hiki i ka cardio ke lilo i mea hana pono no ka puhi ?ana i ka momona, ?a?ole ?o ia wale nō ka mea nui a i ?ole ka mea nui i ka nalowale ?ana o ka momona. ?Oia?i?o, ua hō?ike ?ia ka noi?i ?oi aku ka maika?i o ka ho?oma?ama?a ?ana i ka mea?ai a me ke kū?ē ?ana no ka pohō kaumaha a me ka ho?omaika?i ?ana i ke ?ano o ke kino. Ua kōkua kā mākou mau papahana ho?oma?ama?a pilikino ma ko mākou West London gym i nā lālā he nui e ho?okō i nā hopena maika?i me ka hilina?i ?ole i nā ho?oma?ama?a cardio ma?amau. Akā, ke nānā aku nei mākou i kahi ala kaulike e pili ana i ka mea?ai kūpono, ka ho?oma?ama?a kū?ē ?ana, a me ka hana o kēlā me kēia lā, a me ka ho?oma?ama?a cardio pa?a i ka wā kūpono. E ho?omana?o, ?oko?a kēlā me kēia kanaka a ?a?ole pono ka mea e hana ai no kekahi. No laila, he mea nui e ?imi i kahi ala ho?oponopono i kūpono iā ?oe.

Pono ?oe e ho?oma?ama?a i kēlā me kēia lā e ho?okō i kāu mau pahuhopu ho?oikaika kino

?A?ole pono paha ka ho?oma?ama?a ?ana i ka hale ha?uki i kēlā me kēia lā no ka ho?okō ?ana i kāu mau pahuhopu ho?oikaika kino. ?O ka po?e ha?uki elite, ka po?e i ?ike ?ia no kā lākou ho?oma?ama?a ho?oma?ama?a ikaika, ho?omaha i nā lā e hiki ai i ko lākou mau ?i?o ke ho?ōla. Ke ho?oikaika mākou, wāwahi mākou i ka ?i?o ?i?o, a pono ko mākou kino i ka manawa e ho?oponopono a kūkulu hou i kēia ?i?o i ?oi aku ka ikaika. Ma kahi o ka hilina?i wale ?ana i ka hale ha?uki, e ho?ā?o e ho?okomo i nā ?ano hana kino ?ē a?e i kāu hana ma?amau i kēlā me kēia lā, e like me ka hele wāwae, ke alapi?i, ka pā?ani ha?uki, a i ?ole ke pā?ani pū me kāu mau keiki i ka paka. Hiki i kēia mau hana ke hā?awi i kahi ?ano ho?oma?ama?a "?ike ?ole ?ia" hiki ke loa?a ka hopena maika?i i kou kino me ka ?ole o ka ho?onui ?ana i kou kino.

# He ho?olālā ho?oma?ama?a 7 lā ?a?ole hiki iā ?oe ke nalo!