{"id":539,"date":"2021-03-18T10:05:37","date_gmt":"2021-03-18T07:05:37","guid":{"rendered":"https:\/\/thecovepilates.com\/blog\/?p=539"},"modified":"2021-03-18T17:48:37","modified_gmt":"2021-03-18T14:48:37","slug":"vucut-yaginizi-azaltmanin-kanitlanmis-4-yolu","status":"publish","type":"post","link":"https:\/\/blog.thecovepilates.com\/?p=539","title":{"rendered":"V\u00fccut Ya\u011f\u0131n\u0131z\u0131 Azaltman\u0131n 4 Yolu"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1170\" height=\"730\" src=\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2021\/03\/Untitled-1-1170x730.jpg\" alt=\"V\u00dcCUT YA\u011eINIZI AZALTMANIN KANITLANMI\u015e 4 YOLU\" class=\"wp-image-589\"\/><\/figure>\n\n\n\n<p>V\u00fccut ya\u011f\u0131n\u0131 kaybetmek ve ya\u011fs\u0131z kaslar in\u015fa etmek istedi\u011finizde daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olacak yollar bulmak \u00e7ok \u00f6nemlidir. \u0130ster beslenme plan\u0131yla ister egzersiz program\u0131yla olsun, hedefiniz ya\u011f kaybetmek ve kas geli\u015ftirmek olmal\u0131d\u0131r. V\u00fccut ya\u011f\u0131n\u0131 kaybetmenin \u00e7e\u015fitli yollar\u0131 vard\u0131r. Bu yollar sadece kilo vermenize yard\u0131mc\u0131 olmakla kalmayacak, ayn\u0131 zamanda gelecekteki kilo al\u0131m\u0131n\u0131 da \u00f6nleyecektir. V\u00fccut \u015fekillendirme gibi hedeflenen b\u00f6lgelerdeki ya\u011f h\u00fccrelerinin say\u0131s\u0131n\u0131 azaltman\u0131n ba\u015fka yollar\u0131 da vard\u0131r. Ancak <strong>CoolSculpting<\/strong> ger\u00e7ekten i\u015fe yar\u0131yor mu?<\/p>\n\n\n\n<p>\u0130\u015fte v\u00fccut ya\u011f\u0131n\u0131 kaybetmenin 4 basit yolu:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kuvvet E\u011fitimi<\/h3>\n\n\n\n<p>Bu, bireylerin kaslar\u0131n\u0131 dirence kar\u015f\u0131 kasmas\u0131n\u0131 gerektiren bir egzersiz t\u00fcr\u00fcd\u00fcr. Kuvvet antrenman\u0131, kas g\u00fcc\u00fcn\u00fc olu\u015fturmak i\u00e7in uzun y\u0131llard\u0131r kullan\u0131lmaktad\u0131r. Ancak kuvvet antrenman\u0131 art\u0131k v\u00fccut ya\u011f\u0131n\u0131 kaybetmek isteyenler taraf\u0131ndan kullan\u0131l\u0131yor. Yeterlilik seviyeniz ve v\u00fccut tipiniz ne kadar a\u011f\u0131rl\u0131k kald\u0131rman\u0131z gerekti\u011fini belirleyecektir. Geli\u015fmi\u015f stajyerler daha a\u011f\u0131r y\u00fcklerle ba\u015flayabilirken, yeni ba\u015flayanlar daha hafif olanlar\u0131 kald\u0131rmal\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Y\u00fcksek Proteinli Diyet T\u00fcketin<\/h3>\n\n\n\n<p>Y\u00fcksek proteinli bir diyet yemek, kendinizi daha tok hissetmenizi sa\u011flarken v\u00fccut ya\u011f\u0131n\u0131z\u0131 kaybetmenize yard\u0131mc\u0131 olabilir. Baz\u0131 egzersizlerle birle\u015ftirdi\u011finizde ya\u011fs\u0131z kaslar olu\u015fturman\u0131za da yard\u0131mc\u0131 olabilir. Ya\u011fs\u0131z kaslara sahip olmak, v\u00fccudunuzun daha fazla kalori yakmas\u0131na izin verir ve bu da daha sonra kilo vermeye yard\u0131mc\u0131 olur. Doymu\u015f ya\u011flar, kaloriler ve besinler a\u00e7\u0131s\u0131ndan zengin olan protein kaynaklar\u0131na gitmeyi d\u00fc\u015f\u00fcn\u00fcn:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Soya<\/li><li>Deniz \u00fcr\u00fcnleri<\/li><li>Yumurtalar<\/li><li>Tohumlar ve kuruyemi\u015fler<\/li><li>Fasulye<\/li><li>Ya\u011fs\u0131z et<\/li><li>Az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri<\/li><\/ul>\n\n\n\n<p>Her zaman protein al\u0131m\u0131n\u0131z\u0131 de\u011fi\u015ftirmeyi unutmay\u0131n; \u00f6rne\u011fin, ayn\u0131 anda lif ve protein vermek i\u00e7in omega-3 bak\u0131m\u0131ndan zengin bal\u0131klara ve mercimeklere sahip olabilirsiniz. Lif bak\u0131m\u0131ndan zengin besinler, t\u0131pk\u0131 protein gibi, uzun s\u00fcre daha tok hissetmenizi sa\u011flar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">D\u00fczenli Olarak Su \u0130\u00e7mek<\/h3>\n\n\n\n<p>\u0130\u00e7me suyu ya\u011f kayb\u0131na yard\u0131mc\u0131 olur ve bir\u00e7ok \u00e7al\u0131\u015fma bu ger\u00e7e\u011fi desteklemektedir. Su kilo vermeye pek \u00e7ok a\u00e7\u0131dan yard\u0131mc\u0131 olabilir; daha uzun s\u00fcre tokluk sa\u011flayarak i\u015ftah\u0131n\u0131z\u0131 bast\u0131r\u0131r, metabolizmay\u0131 h\u0131zland\u0131r\u0131r, egzersizi kolay ve ba\u015far\u0131l\u0131 hale getirir. Ek olarak, bol su i\u00e7mek, genel s\u0131v\u0131 al\u0131m\u0131n\u0131z\u0131 azaltmaya yard\u0131mc\u0131 olabilir. Suyun kalorisi s\u0131f\u0131rd\u0131r, soda, meyve suyu, \u00e7ay veya kahve gibi y\u00fcksek kalorili alternatifler yerine barda\u011f\u0131n\u0131z\u0131 suyla doldurmay\u0131 d\u00fc\u015f\u00fcn\u00fcn. Diyet sodan\u0131n kalorisi olmayabilir; ancak kilo vermek istiyorsan\u0131z su ile de\u011fi\u015ftirmek iyi bir fikirdir.<\/p>\n\n\n\n<p>Su ayr\u0131ca v\u00fccudunuzun at\u0131klardan kurtulmas\u0131na yard\u0131mc\u0131 olur. Yeterince su i\u00e7mek v\u00fccudunuzun b\u00fcy\u00fck \u00f6l\u00e7\u00fcde sudan olu\u015fan idrar \u00fcretmesini sa\u011flar. Hidratl\u0131 kalmak, sindirim sisteminizin kab\u0131zl\u0131k ve \u015fi\u015fkinlikten daha az muzdarip oldu\u011fu anlam\u0131na gelir.<\/p>\n\n\n\n<p>V\u00fccudunuzun ayr\u0131ca ya\u011f yakmak i\u00e7in suya ihtiyac\u0131 vard\u0131r. Bol su i\u00e7mek lipolizi art\u0131r\u0131r. Bu, v\u00fccudun enerji i\u00e7in ya\u011f yakma i\u015flemidir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stresten Ka\u00e7\u0131n\u0131n ve \u0130yi Uyuyun<\/h3>\n\n\n\n<p>Stres ve uykunun i\u015ftah\u0131n\u0131z ve kilonuz \u00fczerinde \u00f6nemli bir etkisi vard\u0131r. Uyku eksikli\u011fi, i\u015ftah\u0131 d\u00fczenleyen hormonlar olan leptin ve grelini rahats\u0131z edebilir. \u00d6te yandan stres, her stresli oldu\u011funuzda y\u00fckselen kortizol hormonunu etkiler.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Sonu\u00e7<\/h4>\n\n\n\n<p>Baz\u0131 basit ya\u015fam tarz\u0131 de\u011fi\u015fiklikleri v\u00fccut ya\u011f\u0131n\u0131z\u0131 kaybetmenize yard\u0131mc\u0131 olabilir ve hatta baz\u0131lar\u0131n\u0131n egzersiz veya diyetle hi\u00e7bir ilgisi yoktur. Stresten ka\u00e7\u0131nmak ve iyi uyumak, su i\u00e7mek, egzersiz yapmak ve daha k\u00fc\u00e7\u00fck tabaklar kullanmak gibi \u015feyler kar\u0131n ya\u011flar\u0131ndan kurtulman\u0131za yard\u0131mc\u0131 olabilir. Ayr\u0131ca protein ve lif bak\u0131m\u0131ndan zengin besinler t\u00fcketin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fccut ya\u011f\u0131n\u0131 kaybetmek ve ya\u011fs\u0131z kaslar in\u015fa etmek istedi\u011finizde daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olacak yollar bulmak \u00e7ok \u00f6nemlidir. \u0130ster beslenme plan\u0131yla ister egzersiz program\u0131yla olsun, hedefiniz ya\u011f kaybetmek ve kas geli\u015ftirmek olmal\u0131d\u0131r. V\u00fccut ya\u011f\u0131n\u0131 kaybetmenin \u00e7e\u015fitli yollar\u0131 vard\u0131r. Bu yollar sadece kilo vermenize yard\u0131mc\u0131 olmakla kalmayacak, ayn\u0131 zamanda gelecekteki kilo al\u0131m\u0131n\u0131<\/p>\n","protected":false},"author":1,"featured_media":589,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,25],"tags":[],"class_list":["post-539","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","category-spor"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=539"}],"version-history":[{"count":5,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/539\/revisions"}],"predecessor-version":[{"id":590,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/539\/revisions\/590"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/589"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}