Mokotla oa boikoetliso ke lilithara tse kae?40 lithara.Mokotla o tloaelehileng oa boikoetliso o pakeng tsa lilithara tse 30 ho isa ho tse 40.Ena ke boholo bo botle ba ho boloka lisebelisoa tse ngata tsa boithapollo empa e nyane ka ho lekana ho lumellana le lithibelo tsa sefofane haeba u batla ho nka mokotla oa hau maetong.

Ke eng e lokelang ho jeoa pele ho gym?

Likhetho tsa rona tsa mantlha tsa seo u ka se jang pele ho boikoetliso ke tsena.

• Toast e feletseng ea lijo-thollo, peanut kapa almonde butter le lilae tsa banana.…
• Lirope tsa khoho, raese le meroho e halikiloeng.…
• Oatmeal, phofo ea protheine le blueberries.…
• Mahe a halikiloeng, meroho le avocado.…
• Smoothie ea protheine.

Ke lokela ho apara eng ha ke ea jiming?Le hoja ho ea jimini e sa lokela ho ba pontšo ea feshene, ho ntse ho le bohlokoa ho shebahala hantle.Ntle le moo, ha o shebahala hantle, o ikutloa o le motle…Apara liaparo tse tlatsanang le 'mele oa hau.Apara likausi tsa boikoetliso ba k'hothone tse tšoeu kapa tse bohlooho.Apara liaparo tsa boiketlo tse kang borikhoe ba yoga le litanka tse kentsoeng kapa li-T-shirts.