{"id":2397,"date":"2026-02-05T10:58:48","date_gmt":"2026-02-05T01:58:48","guid":{"rendered":"https:\/\/yuliiyagi.co.kr\/?p=2397"},"modified":"2026-02-05T00:00:35","modified_gmt":"2026-02-04T15:00:35","slug":"%ec%b9%98%ed%8c%85-%eb%8d%b0%ec%9d%b4%ec%9d%98-%ec%a0%95%ec%84%9d-%ed%8f%ad%ec%8b%9d%ec%9d%b4-%ec%95%84%eb%8b%8c-%eb%b3%b4%ec%83%81%ec%9c%bc%eb%a1%9c-%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8-%ec%a0%95","status":"publish","type":"post","link":"https:\/\/yuliiyagi.co.kr\/?p=2397","title":{"rendered":"\uce58\ud305 \ub370\uc774\uc758 \uc815\uc11d: \ud3ed\uc2dd\uc774 \uc544\ub2cc \ubcf4\uc0c1\uc73c\ub85c, \ub2e4\uc774\uc5b4\ud2b8 \uc815\uccb4\uae30\ub97c \ub6ab\uc5b4\uc8fc\ub294 \uc601\ub9ac\ud55c \ud55c \ub07c"},"content":{"rendered":"<p data-path-to-node=\"1\">\ub2e4\uc774\uc5b4\ud2b8 \uc911 \uac00\uc7a5 \uae30\ub2e4\ub824\uc9c0\ub294 \uc2dc\uac04, \ubc14\ub85c &#8216;\uce58\ud305 \ub370\uc774(Cheating Day)&#8217;\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub9ce\uc740 \uc774\ub4e4\uc774 \uc774\ub0a0\uc744 &#8216;\uace0\uc090 \ud480\ub9b0 \ub4ef \uba39\ub294 \ub0a0&#8217;\ub85c \uc624\ud574\ud558\uace4 \ud569\ub2c8\ub2e4. \uc77c\uc8fc\uc77c \ub0b4\ub0b4 \ub2ed\uac00\uc2b4\uc0b4\ub9cc \uba39\uc73c\uba70 \ucc38\uc544\uc628 \uc2dd\uc695\uc774 \ud3ed\ubc1c\ud574 \ud558\ub8e8\uc5d0 5,000kcal \uc774\uc0c1\uc744 \uc3df\uc544\ubd93\ub294\ub2e4\uba74, \uadf8\uac83\uc740 \uce58\ud305\uc774 \uc544\ub2c8\ub77c &#8216;\uc790\ud559&#8217;\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\ub2e4\uc774\uc5b4\ud2b8 \uc815\uccb4\uae30\ub97c \ub3cc\ud30c\ud558\uace0 \uc2e0\uc9c4\ub300\uc0ac\ub97c \ub2e4\uc2dc \uae68\uc6b0\ub294 \uacfc\ud559\uc801\uc778 \ubcf4\uc0c1, &#8216;\ub9ac\ud53c\ub4dc(Refeed)&#8217;\ub85c\uc11c\uc758 \uce58\ud305 \ub370\uc774 \ud65c\uc6a9\ubc95\uc744 \uacf5\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<hr data-path-to-node=\"3\" \/>\n<h3 data-path-to-node=\"4\">1. \uce58\ud305 \ub370\uc774\uac00 \uacfc\ud559\uc801\uc73c\ub85c \ud544\uc694\ud55c \uc774\uc720<\/h3>\n<p data-path-to-node=\"5\">\uc6b0\ub9ac \ubab8\uc740 \uc601\ub9ac\ud569\ub2c8\ub2e4. \uce7c\ub85c\ub9ac \uc12d\ucde8\uac00 \uc624\ub7ab\ub3d9\uc548 \uc904\uc5b4\ub4e4\uba74, \ubab8\uc740 \ube44\uc0c1\uc0ac\ud0dc\ub85c \uc778\uc2dd\ud558\uace0 \uc5d0\ub108\uc9c0 \uc18c\ubaa8\ub97c \ucd5c\uc18c\ud654\ud558\ub294 &#8216;\uc808\uc804 \ubaa8\ub4dc&#8217;\uc5d0 \ub4e4\uc5b4\uac11\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\"><b data-path-to-node=\"6,0,0\" data-index-in-node=\"0\">\ub819\ud2f4 \ud638\ub974\ubaac\uc758 \uc2ec\ud3d0\uc18c\uc0dd\uc220:<\/b> \uccb4\uc9c0\ubc29\uc774 \uc904\uc5b4\ub4e4\uba74 \ud3ec\ub9cc\uac10 \ud638\ub974\ubaac\uc778 &#8216;\ub819\ud2f4&#8217; \uc218\uce58\ub3c4 \ud568\uaed8 \ub5a8\uc5b4\uc9d1\ub2c8\ub2e4. \uc774\ub54c \uc804\ub7b5\uc801\uc73c\ub85c \uce7c\ub85c\ub9ac\ub97c \ub192\uc5ec\uc8fc\uba74, \ub1cc\ub294 &#8220;\uc544, \uc774\uc81c \uad76\uc8fc\ub9bc\uc774 \ub05d\ub0ac\uad6c\ub098!&#8221;\ub77c\uace0 \ucc29\uac01\ud558\uba70 \ub300\uc0ac \uc18d\ub3c4\ub97c \ub2e4\uc2dc \ub192\uc774\uace0 \uc9c0\ubc29 \uc5f0\uc18c\ub97c \uc7ac\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\"><b data-path-to-node=\"6,1,0\" data-index-in-node=\"0\">\uae00\ub9ac\ucf54\uac90 \ucda9\uc804:<\/b> \uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9\uc744 \ubcd1\ud589 \uc911\uc774\ub77c\uba74, \ubc14\ub2e5\ub09c \uadfc\uc721 \uc18d \ud0c4\uc218\ud654\ubb3c \ud0f1\ud06c(\uae00\ub9ac\ucf54\uac90)\ub97c \ucc44\uc6cc \ub2e4\uc74c \uc8fc \ud6c8\ub828\uc744 \uc704\ud55c \uac15\ub825\ud55c \uc5d4\uc9c4\uc744 \uc7a5\ucc29\ud558\ub294 \uc2dc\uac04\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"7\">2. \ud3ed\uc2dd\uacfc \uce58\ud305\uc758 \ud55c \ub057 \ucc28\uc774: &#8220;\uc591\ubcf4\ub2e4 \uc9c8&#8221;<\/h3>\n<p data-path-to-node=\"8\">\uce58\ud305 \ub370\uc774\uc758 \ubaa9\uc801\uc740 &#8216;\ubc30 \ud130\uc9c0\uac8c \uba39\ub294 \uac83&#8217;\uc774 \uc544\ub2c8\ub77c &#8216;\ub300\uc0ac\ub7c9\uc744 \ub192\uc774\ub294 \uac83&#8217;\uc785\ub2c8\ub2e4.<\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\uc9c0\ubc29\ubcf4\ub2e4\ub294 \ud0c4\uc218\ud654\ubb3c \uc704\uc8fc\ub85c:<\/b> \uce58\ud305\uc774\ub77c\uace0 \ud574\uc11c \uae30\ub984\uc9c4 \ud280\uae40\uc774\ub098 \uc0bc\uacb9\uc0b4\ub9cc \uba39\ub294 \uac83\uc740 \uc88b\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ub819\ud2f4 \uc218\uce58\ub97c \ud6a8\uacfc\uc801\uc73c\ub85c \uc62c\ub9ac\ub294 \uac83\uc740 &#8216;\ud0c4\uc218\ud654\ubb3c&#8217;\uc785\ub2c8\ub2e4. \ud3c9\uc18c \uc81c\ud55c\ud588\ub358 \uc300\ubc25, \ube75, \ud30c\uc2a4\ud0c0 \ub4f1\uc744 \uc591\uc9c8\uc758 \ub2e8\ubc31\uc9c8\uacfc \ud568\uaed8 \uc990\uae30\uc138\uc694.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">1\uc778\ubd84\uc758 \ubbf8\ud559:<\/b> \uba54\ub274\ub294 \uc790\uc720\ub86d\uac8c \uc120\ud0dd\ud558\ub418, \uc591\uc740 1\uc778\ubd84 \uc815\ub7c9\uc744 \uc9c0\ud0a4\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. &#8220;\uc624\ub298 \uc544\ub2c8\uba74 \ubabb \uba39\uc5b4&#8221;\ub77c\ub294 \uac15\ubc15\uc5d0\uc11c \ubc97\uc5b4\ub098, \uc88b\uc544\ud558\ub294 \uc74c\uc2dd\uc744 \ucc9c\ucc9c\ud788 \uc74c\ubbf8\ud558\ub294 &#8216;\uc2ec\ub9ac\uc801 \ubcf4\uc0c1&#8217;\uc5d0 \uc9d1\uc911\ud558\uc138\uc694.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"10\">3. \uc2e4\ud328 \uc5c6\ub294 \uce58\ud305 \ub370\uc774 \uac00\uc774\ub4dc\ub77c\uc778<\/h3>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">\uc8fc\uae30 \uc124\uc815:<\/b> \uccb4\uc9c0\ubc29\ub960\uc774 \ub192\ub2e4\uba74 2\uc8fc\uc5d0 \ud55c \ubc88, \ub2e4\uc774\uc5b4\ud2b8\uac00 \ub9c9\ubc14\uc9c0\ub77c\uba74 1\uc8fc\uc5d0 \ud55c \ubc88\uc774 \uc801\ub2f9\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">\ud65c\ub3d9\uc801\uc778 \ub0a0 \ubc30\uce58:<\/b> \uac00\uae09\uc801 \ub300\uadfc\uc721(\ud558\uccb4, \ub4f1) \uc6b4\ub3d9\uc744 \ud558\ub294 \ub0a0 \uce58\ud305\uc744 \ud558\uc138\uc694. \uc12d\ucde8\ud55c \uc601\uc591\ubd84\uc774 \uc9c0\ubc29\uc73c\ub85c \uac00\uae30\ubcf4\ub2e4 \uadfc\uc721\uc758 \ud68c\ubcf5\uacfc \uc131\uc7a5\uc5d0 \uc6b0\uc120\uc801\uc73c\ub85c \uc4f0\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,2,0\"><b data-path-to-node=\"11,2,0\" data-index-in-node=\"0\">\uc220\uc740 \uae08\ubb3c:<\/b> \uc54c\ucf54\uc62c\uc740 \uc9c0\ubc29 \uc5f0\uc18c\ub97c \uc989\uc2dc \uc911\ub2e8\uc2dc\ud0a4\uace0 \uc2dd\uc695 \uc5b5\uc81c\ub825\uc744 \ub9c8\ube44\uc2dc\ud0b5\ub2c8\ub2e4. \uce58\ud305 \uba54\ub274\uc5d0 \uc220\uae4c\uc9c0 \uacc1\ub4e4\uc774\uba74 \uadf8\ub0a0\uc758 \uce7c\ub85c\ub9ac\ub294 \ud1b5\uc81c \ubd88\ub2a5\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"12\" \/>\n<h3 data-path-to-node=\"13\">\ud83d\udca1 \uac74\uac15\ud55c \uce58\ud305\uc744 \uc704\ud55c \ud301<\/h3>\n<ol start=\"1\" data-path-to-node=\"14\">\n<li>\n<p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">\uacf5\ubcf5\uc5d0 \uc2dc\uc791\ud558\uc9c0 \ub9c8\uc138\uc694:<\/b> \uccab \ub07c\ubd80\ud130 \ud3ed\uc8fc\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uc544\uce68\uc740 \ud3c9\uc18c\ucc98\ub7fc \uac74\uac15\ud558\uac8c \uba39\uace0, \uc810\uc2ec\uc774\ub098 \uc800\ub141 \uc911 \ud55c \ub07c\ub97c \uc990\uac70\uc6b4 \uba54\ub274\ub85c \uc120\ud0dd\ud558\uc138\uc694.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">\uc218\ubd84 \uc12d\ucde8 \ub298\ub9ac\uae30:<\/b> \ud0c4\uc218\ud654\ubb3c\uc774 \ub4e4\uc5b4\uc624\uba74 \ubab8\uc740 \uc218\ubd84\uc744 \ud568\uaed8 \uba38\uae08\uc2b5\ub2c8\ub2e4. \ub2e4\uc74c \ub0a0 \ubab8\ubb34\uac8c\uac00 1~2kg \ub290\ub294 \uac83\uc740 \uc9c0\ubc29\uc774 \uc544\ub2c8\ub77c &#8216;\uc218\ubd84&#8217;\uc774\ub2c8 \ub2f9\ud669\ud558\uc9c0 \ub9c8\uc138\uc694. \ubb3c\uc744 \ucda9\ubd84\ud788 \ub9c8\uc154\uc8fc\uba74 \uae08\ubc29 \ud68c\ubcf5\ub429\ub2c8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,2,0\"><b data-path-to-node=\"14,2,0\" data-index-in-node=\"0\">\uc8c4\ucc45\uac10 \ubc84\ub9ac\uae30:<\/b> \uac00\uc7a5 \uc911\uc694\ud55c \ud3ec\uc778\ud2b8\uc785\ub2c8\ub2e4. &#8220;\ub098 \uc624\ub298 \ub9dd\ud588\uc5b4&#8221;\ub77c\uace0 \uc790\ucc45\ud558\uba74 \uc2a4\ud2b8\ub808\uc2a4 \ud638\ub974\ubaac\uc778 \ucf54\ub974\ud2f0\uc194\uc774 \ub098\uc640 \uc624\ud788\ub824 \uc0b4\uc774 \ub354 \ucc0c\ub294 \ud658\uacbd\uc744 \ub9cc\ub4ed\ub2c8\ub2e4. &#8220;\ub0b4 \ubab8\uc5d0 \uc5d0\ub108\uc9c0\ub97c \ub123\uc5b4\uc92c\uc73c\ub2c8 \ub0b4\uc77c\ubd80\ud130 \ub354 \ud798\ucc28\uac8c \uc6c0\uc9c1\uc774\uc790!&#8221;\ub77c\ub294 \uae0d\uc815\uc801\uc778 \ub9c8\uc74c\uac00\uc9d0\uc744 \uac00\uc9c0\uc138\uc694.<\/p>\n<\/li>\n<\/ol>\n<hr data-path-to-node=\"15\" \/>\n<p data-path-to-node=\"16\">\uce58\ud305 \ub370\uc774\ub294 \ub2e4\uc774\uc5b4\ud2b8\ub77c\ub294 \uae34 \ub9c8\ub77c\ud1a4\uc5d0\uc11c \ub9cc\ub098\ub294 &#8216;\uae09\uc218\ub300&#8217;\uc640 \uac19\uc2b5\ub2c8\ub2e4. \ubb34\ub108\uc9c0\uc9c0 \uc54a\uace0 \ub05d\uae4c\uc9c0 \ub2ec\ub9ac\uae30 \uc704\ud574 \uc7a0\uc2dc \uc5d0\ub108\uc9c0\ub97c \ubcf4\ucda9\ud558\ub294 \uc2dc\uac04\uc774\uc8e0. \uc601\ub9ac\ud55c \ud55c \ub07c\ub85c \ubab8\uacfc \ub9c8\uc74c\uc744 \ub2ec\ub798\uace0, \ub2e4\uc2dc \uac00\ubcbc\uc6b4 \ubc1c\uac78\uc74c\uc73c\ub85c \uc218\ub828\uc744 \uc774\uc5b4\uac00\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub2e4\uc774\uc5b4\ud2b8 \uc911 \uac00\uc7a5 \uae30\ub2e4\ub824\uc9c0\ub294 \uc2dc\uac04, \ubc14\ub85c &#8216;\uce58\ud305 \ub370\uc774(Cheating Day)&#8217;\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub9ce\uc740 \uc774\ub4e4\uc774 \uc774\ub0a0\uc744 &#8216;\uace0\uc090 \ud480\ub9b0 \ub4ef \uba39\ub294 \ub0a0&#8217;\ub85c \uc624\ud574\ud558\uace4 \ud569\ub2c8\ub2e4. \uc77c\uc8fc\uc77c \ub0b4\ub0b4 \ub2ed\uac00\uc2b4\uc0b4\ub9cc \uba39\uc73c\uba70 \ucc38\uc544\uc628 \uc2dd\uc695\uc774 \ud3ed\ubc1c\ud574 \ud558\ub8e8\uc5d0 5,000kcal \uc774\uc0c1\uc744 \uc3df\uc544\ubd93\ub294\ub2e4\uba74, \uadf8\uac83\uc740 \uce58\ud305\uc774 \uc544\ub2c8\ub77c &#8216;\uc790\ud559&#8217;\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4. \ub2e4\uc774\uc5b4\ud2b8 \uc815\uccb4\uae30\ub97c \ub3cc\ud30c\ud558\uace0 \uc2e0\uc9c4\ub300\uc0ac\ub97c \ub2e4\uc2dc \uae68\uc6b0\ub294 \uacfc\ud559\uc801\uc778 \ubcf4\uc0c1, &#8216;\ub9ac\ud53c\ub4dc(Refeed)&#8217;\ub85c\uc11c\uc758 \uce58\ud305 \ub370\uc774 \ud65c\uc6a9\ubc95\uc744 \uacf5\uac1c\ud569\ub2c8\ub2e4. 1. \uce58\ud305 \ub370\uc774\uac00 \uacfc\ud559\uc801\uc73c\ub85c \ud544\uc694\ud55c \uc774\uc720 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