O životě jedné blondýny a o tom, jaké to je žít s ní...

27. února 2013

Jillian Michaels - Slim for Life: My Insider Secrets to Simple, Fast, and Lasting Weight Loss

Na tuhle knihu jsem narazila nahodou, Amazon mi ji nabidl na HomePage jakoze: doporuceno pro Vas :-)

Tohle byla prvni kniha, kterou jsem koupila jako predobjednavku - tedy v dobe, kdy jeste nevysla. Myslela jsem si, ze cekani bude dlouhe, ale prakticky druhy den po objednani jsme odletali do USA, kde jsem na ni uplne zapomela. Takze kdyz jsem po navratu zapnula Kindla, moc prijemne me prekvapilo, ze uz dorazila :-)

Tohle je kniha pro ty, kteri nedokazi dodrzovat predem stanoveny rezim jidla/cviceni atd... Tahle kniha je uplne jina... da Vam tipy jak zit lepe a je na Vas jak a ktere z nich do sveho zivota implementujete.

V tom je unikatni!

Priklady tipu:

Save 100 calories per day for a year
What is 100 calories equal to? 
14 potato or corn chips 
1 (8.2-ounce) can of soda 
4.3 ounces white wine 
8 ounces beer 
1½ tablespoons ranch salad dressing 
2½ Oreo sandwich cookies 
3 tablespoons of Ben & Jerry’s Chocolate Chip Cookie Dough Ice Cream 
1.1 ounces McDonald’s french fries (kid’s portion) 

These easy eliminations can remove 10 to 12 unwanted pounds in a year.

Artificial sweeteners (sucralose, aspartame, and saccharin). 
Pretty much any sweetener you find in a small blue, yellow, or pink packet should be avoided. These chemicals are known to be neurotoxins and carcinogens. They’re believed to account for more adverse reactions than all other foods and food additives combined. Studies have shown that these chemicals cause sugar cravings and can train your body to be unable to recognize true sugar calories, which can cause obesity. The two main ingredients of aspartame, phenylalanine and aspartic acid, stimulate the release of insulin, a hormone that instructs your body to store fat. A large dose of phenylalanine can decrease serotonin levels. Serotonin is the neurotransmitter that tells you when you’re full. Low levels of serotonin can increase cravings, which can lead to weight gain.
Also known to erode intelligence and affect short-term memory, these artificial sweeteners may lead to a wide variety of ailments including brain tumors; diseases like lymphoma, diabetes, multiple sclerosis, Parkinson’s, Alzheimer’s, fibromyalgia, and chronic fatigue; emotional disorders like depression and anxiety attacks; dizziness, headaches, nausea, mental confusion, migraines, and seizures. Found in: most diet or sugar-free foods, including soda, desserts, sugar-free gum, beverage mixes, baking goods, sweeteners, cereals, breath mints, even chewable vitamins and toothpaste.

(tenhle je pro Tebe, Hugi - jsem na Tebe neskutecne pysna, zes umela sladidla ze sveho zivota odstranila!!!) 

If it didn’t come from the ground or the ocean or have a mother—don’t eat it.

Don’t skip any meals, especially breakfast. When you skip meals, it throws off your blood sugar and triggers insulin instability, which then causes you to overeat when you finally do eat. 
I want you to eat every four hours. There’s only one time of day when I want you to snack, and that’s between lunch and dinner.
Here are some stellar and satisfying snack examples:
(Calorie counts are approximate, and may vary with brand and size.)
•  1 small apple and 7 walnuts (236 calories) 
•  1 tablespoon peanut butter on 5 to 7 (depending on size) whole-grain crackers (200–215 calories) 
•  1 cup sliced veggies dipped in ¼ cup hummus (224 calories) 
•  ⅛ cup air-popped popcorn sprinkled with 1 teaspoon shredded Parmesan cheese (240 calories) 

•  6 or 7 pita chips with 2 tablespoons of black bean dip and 2 tablespoons of sliced avocado (213 calories) 
•  ½ cup low-fat, 2 percent cottage cheese with ½ cup fresh fruit and 10 raw almonds (222 calories) 
•  a 12-ounce fruit smoothie made with low-fat yogurt or milk (200 calories) 
•  1 hard-boiled egg with 1 large pear (211 calories) 
•  4 long celery stalks with 2 tablespoons of almond butter (224 calories)

All it takes to torch 15 percent more calories on the treadmill is a little incline. Even upping the treadmill to a 5 percent incline and walking can make a huge difference. The higher you go, the more calories you burn at any speed, without tacking more time onto your workout. 

jj, tohle mi rika muj  muz porad :-)

Buy foods without bar codes. Think about it. Anything healthy, fresh, and minimally processed has no extra packaging or bar code. Veggies and fruits; grains, beans, and seeds from bulk bins; and meat—they come naturally, without a bar code. So make it your mission to wear out the cashier by having him or her look up the cost of all your healthy food choices! 

Buy food with as few ingredients listed on the label as possible. If you’re wondering how many ingredients are too much, keeping them to five and under is a good rule of thumb. 

Ingredients are listed in order of their quantity in the food. So the top three ingredients are pretty much all you’re eating. And while you might think something is healthy because it has pomegranate in it (or some other fruit or vegetable), the top three ingredients might also include high-fructose corn syrup, enriched flour, and cornstarch. Don’t be deceived. If the top three ingredients are crap, then the food is crap. Put it back and make a healthier choice. 

Any healthy food can be made unhealthy in the way it’s prepared. 
Svata pravda!!

How create anything better
•  Cut out a third of the fat. 
•  Cut the sugar in half. 
•  Cut the salt in half. Then continue to reduce it slightly each time you prepare a favorite recipe, until you have gone as low as possible while still retaining the food’s flavor. 

You can still be in party mode even when you aren’t drinking. The entire time my partner Heidi was pregnant, she got all her beverages in a wineglass, so she felt like she was part of the festivities. Try some sparkling water with a splash of cranberry—it almost looks the part. 

One warning before you read on—this one was introduced to me by Bob Harper. At the airport’s convenience store, grab a deck of playing cards. Not only can they keep you entertained on your flight, they can give you a sinister workout in your hotel room. The first step is to assign an exercise to each suit. Say burpees for spades, push-ups for diamonds, sit-ups for clubs, and squats for hearts. Then go through the entire deck of cards and do the assigned number of exercises per card. So a 4 of clubs would mean you do 4 sit-ups, an 8 of spades would mean 8 burpees. Assign the face cards a value of 10, and the ace is 11. (No, it’s not a 1—this is not blackjack, and it’s not optional.) Try to keep it moving, and rest as little as possible. I promise you’ll get an insane workout at little cost within a minimal space.

Eat 5 walnuts or 8 almonds before a meal (roughly 65 calories) to stimulate production of cholecystokinin, a hormone that slows your stomach from emptying. This trick allows you to stay fuller longer from your meals. Remember, though, that each walnut has about 15 calories and each almond has 8, so incorporate the additions into your daily calorie allowance. 

Think about the treat you’re going to ingest, then figure out how many hours of exercise you will need to put in to counteract it. To help you figure this out, look up the food you’re going to consume in your calorie-counting app or pocket calorie-counting book. Then imagine that you’re exercising intensely, burning around 10 calories a minute (give or take). For example: if you had the Bloomin’ Onion appetizer from Outback Steak House at around 1,800 calories, you’d need to run at a minimum of 7 mph for about 3 hours straight to work it off. That’s practically a marathon. I play this game with myself all the time. You’ll be amazed how quickly you write that junk food off. An hour and a half of intense circuit training for the Big Mac—I don’t think so. 

Start a healthy initiative on a Saturday or Sunday. Mondays are typically chaotic for everyone. You’re usually being pulled in a million directions, from work obligations to family commitments. In fact, studies show that exerting energy and self-control in one area can make it hard to exert it in another. This is why I tell you that willpower is like a muscle—the more you use it, the more fatigued it can get. So make Saturday or Sunday your set-up-for-success day. Get your hard-core workouts in on these days. Plan your workouts for the week, do your healthy grocery shopping, and prepare a week’s worth of healthy food so you can grab and go when time is scarce on Monday through Friday.

No, not a beer—nice try. Cold water. It seems there’s some truth to the age-old advice about drinking cold water to burn more calories. Apparently it’s not just a diet tale. It actually does take calories to heat cold water up to body temperature. According to a recent German study, the effect is small but enough to burn an additional 17,400 calories per year, which translates into a weight loss of 5 pounds. While drinking cold water won’t compensate for eating poorly, it’s an easy, free way to burn a few more calories every day. 

No a takovych tipu mate plnou knihu!
Je to vazne uplne jiny pohled na to jak zit lepe a tim byt stihlejsi a zdravejsi!

Knihu verele doporucuju!!! Koupit muzete jak v papirove tak elektronicke podobe na Amazon.com:

4 komentáře:

  1. něco takovýho bych teď přesně potřebovala, proč to nemůže vyjít česky :-/

    1. zkus to anglicky. jestli si rozumela typum tady v clanku, tak zvladnes celou knihu, neni to tezka anglictina! Ona mluvi jako clovek!

  2. jako spoustě veci jsem rozumněla a par slovicek jsem schopna si dohledat a zbytek si domyslim :-)) mozna to i zkusim

    1. presne! hlavni myslence rozumis a par slovicek si dohledas... to je presne ono!!!


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