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01.04.2018
Cesta k fyzickej dokonalosti začína vo vašej hlave, takže kým sa nezbavíte tých negatívnych hlasov, nikdy sa nedopracujete k vytúženým stehnám. Preto tu pre vás máme pár tipov na stimuláciu. Na počudovanie, minutie celého majetku za značkový cvičiaci úbor nie je jedným z nich.

 

 

Zaobstarajte si kryštálovú guľu

 

Mnoho ľudí začne chudnúť preto, lebo sú nešťastní zo svojho výzoru. Či už vidia nelichotivú fotku, počujú nepríjemnú poznámku alebo nechcú byť tlstí na svojej svadbe, predstava nadváhy sa stáva príliš bolestivá a neznesiteľná a stres z chudnutia im pripadá ako lepšia možnosť. Ale nemali by ste čakať, kým to s vami bude také zlé. Namiesto toho si dajte na pár minút pauzu a predstavte si, aký by bol váš život, keby ste pokračovali doterajším spôsobom stravovania a cvičenia. Predstavte si, ako by ste sa cítili a vyzerali o šesť mesiacov, o rok, o dva roky... Budete vyzerať na svoj vek alebo staršie? Budete mať slabšiu kondíciu, horšie zdravie a viac depresií? Urobte to pár krát alebo pokým sa nenájdete pred dverami v teplákoch celí nedočkaví za športom.

 

 

Cvičte mantru

 

Podstata spočíva v tom, že si predstavíte samú seba takú, akou by ste chceli byť, znovu a znovu, až kým tomu nezačnete veriť. Keď si predstavíte seba samu štíhlu, fit, zdravú, plnú sebavedomia, oblečenú v krásnych šatách, plnú energie a Brada Pitta držiaceho vás za ruku (OK, tak to je možno trochu príliš), nakoniec samu seba presvedčíte, že je to pravda. A potom budete jesť a cvičiť tak, ako by to robili štíhle osoby. Robte tak niekoľko krát denne, kým sa s tým nezžijete. Aby ste si to uľahčili, spojte to s bežnými aktivitami ako umývanie zubov, sprchovanie, či pitie kávy.

 

Stupnica chudnutia

 

Ak si vytvoríte akúsi „hladovú stupnicu“, môžete zmeniť svoje stravovacie návyky. Všetko, čo zjete keď nie ste hladní, sa v tele ukladá vo forme tuku. Okamžite. Takže jesť by ste mali len vtedy, keď ste hladní. Najbližšie, keď budete cítiť hlad, spýtajte sa: „Ak by som mal vyjadriť svoj hlad na stupnici od 1 po 10, kam by sa som ho zaradil?“ Ak by to bolo pod 6, dajte si radšej pohár vody.

 

 

Vypchajte si brucho

 

To je niečo, čo väčšina chudých ľudí robí automaticky. Keď váš hlad presiahne na stupnici hodnotu 6, porozmýšľajte, čo by ste zjedli. Predtým, než niečo zjete, pozrite sa na brucho (alebo si ho predstavte) a spýtajte sa sami seba, ako sa budete cítiť desať minút, 30 minút a hodinu po tom, čo ste to zjedli. Budete spokojní a plní energie alebo napchatí a letargickí? Vyskúšajte to s dvomi či tromi jedlami, ktoré máte na výber a až potom sa rozhodnite.

 

 

Lichôtky fungujú

 

Ak chcete zmeniť svoju postavu, zmeňte najprv spôsob, akým o sebe rozmýšľate. Keď si budete neustále opakovať, že máte nadváhu, budete sa tak aj správať – napchávať sa sladkosťami a vyhýbať cvičeniu. Takže začnite tým, že si budete hovoriť, že dokážete byť aj chudší. Na kúsok papiera si napíšte: „Som štíhlejší, fit a zdravší“, a potom ho nalepte na zrkadlo. Okamžite budete mať väčšiu motiváciu.

 

 

Naplňte si „džbán pohybu“

 

Keby existovala zázračná tabletka, ktorá by vám držala štíhlu líniu a nemala by žiadne vedľajšie účinky a bola úplne zadarmo, tak by ste si ju dali, no nie? Nuž, ona existuje a volá sa cvičenie. Mnoho ľudí si myslí, že na to, aby schudli, zlepšili si kondíciu a zdravie, musia chodiť do telocvične a prejsť peklom. Ale nedávne výskumy poukázali na to, že ľudia, ktorí vedú pravidelný aktívny život, sú v omnoho lepšej kondícii ako tí, ktorí chodia dva krát do týždňa do posilňovne a zvyšok času sedia na zadku. A tu prichádza na rad „džbán pohybu“. Každodenné aktivity ako chôdza, bicyklovanie, energické domáce práce a nakupovanie sú skvelé formy cvičenia a vôbec pri tom nepotrebujete tepláky. Aby ste mohli začať, nájdite nejaký pohár (trebárs zaváraninový), nalepte na neho nálepku s nápisom „džbán pohybu“ a položte ho na poličku. Pre začiatok do neho vhoďte dve „pilulky“ (desaťhalierniky) zakaždým, keď absolvujete 15 minút pohybu bez prestávky, napríklad prechádzku počas obedňajšej prestávky alebo bicyklovanie miesto vozenia sa v aute. Ak dokážete zvýšiť počet tabletiek na štyri denne, ste na dobrej ceste za krásnou postavou. (V extrémnych prípadoch to môže viesť k chudobe.)

 

 

Buďte šťastní

 

Samozrejme, že existuje ešte jeden druh cvičenia, ktorý si vyžaduje tepláky. „Cíťte sa dobre fitness“ je tým druhom, ktorý vám zrýchli tep a dýchanie a môže ním byť hocičo od joggingu po tanec, či bojové umenia. Dobrá správa je, že nie je povinný, ak sa vám rýchlo naplňuje váš „džbán pohybu“, ale je to bonus, pretože sa vďaka nemu budete cítiť fantasticky. Podnecuje uvoľňovanie chemických látok, vysiela do krvi endorfíny a zvyšuje hladinu serotonínu, čo je dobré pre vaše telo i myseľ. Tak prečo sa väčšina ľudí neobťažuje s cvičením alebo sa po pár týždňoch vzdá? Zvyčajne preto, lebo si myslí, že to bude bolestivé a nepohodlné a tak sa snažia ponáhľať, preženú to a buď sa porania alebo sa budú cítiť mizerne. „Cíťte sa dobre fitness“ funguje len vtedy, ak sa pri ňom cítite dobre, takže si vyberte niečo, čo vás baví. Neexistuje žiaden zákon, ktorý by vravel, že musíte každý deň behať alebo robiť celé série cvikov. Prečo by ste si nemohli zatancovať, ísť na kolieskové korčule alebo vyskúšať kick-box?

 

 

Majte sa radi

 

Spýtajte sa sami seba: Chovali by ste sa k svojej najlepšej priateľke rovnako ako k sebe? Odpoveďou je pravdepodobne rázne „Nie!“ Tak sa pokúste byť na týždeň vašou najlepšou priateľkou. Povzbudzujte sa poznámkami typu „Vyzeráš skvelo“ alebo „Ty to zvládneš“. Pogratulujte si zakaždým, keď zjete niečo zdravé alebo urobíte niečo aktívne. Doprajte si pozornosť a podporu, ktorú si zaslúžite.

 

 

Užitočný tuk

 

Všetci máme obľúbené jedlá, ktorých sa nemôžeme vzdať. Ale ich vládu nad nami možno zlomiť. Začnite tým, že si predstavíte mastné jedlo, jeho vôňu a chuť. Potom si predstavte, ako by vyzeralo, keby bolo pokryté niečím skutočne odporným, ako napríklad psie výkaly. Teraz si predstavte, ako do neho zahryzávate, ako by chutilo vo vašich ústach a nakoniec si predstavte, že ho prehltávate. Ak to nepomôže, zoberte nejaké jedlo a poriadne veľa bravčovej masti. Dajte ju do veľkej misy, pridajte vaše obľúbené jedlo a zmiešajte ich dokopy. Potom sa na obsah misy dlhšie pozerajte, ovoňajte ho a potom si pripomeňte, na čo sa jedlo zmení, keď ho zjete. V tomto štádiu by ste už mali byť úplne odradení od prejedania sa.

 

 

Alebo sa na to vykašlite a choďte spať

 

Mnohí z nás jedia z dôvodov, ktoré s hladom nemajú nič spoločné, čo znamená, že jedlo nevyplní pocit hladu, ktorý by mali cítiť. Nech sa akokoľvek napchávame, nikdy nás to nezbaví samoty, stresu, zlosti, či nudy. Najbližšie, keď sa prichytíte pri tom, že jete, keď nie ste veľmi hladní, opýtajte sa sami seba: „Ak nie som hladný, tak čo som?“ Takto jednoducho sa oboznámite s vašim problémom a zabránite zbytočnému napchávaniu sa. Ak ste unavení, choďte jednoducho do postele.

 

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