17個月減重 134kg -> 94kg - 健身
By Kyle
at 2015-10-19T22:04
at 2015-10-19T22:04
Table of Contents
年齡: 30y
性別: 男
身高: 185 cm
減重時間: 103.5 -> 104.10 持續中
減重數字: 134 kg -> 94 kg
腰圍: 46吋 -> 35吋
體脂率: 15.9
骨肌: 36.8
基代: 2190
------------------------------------------------------------
減重原因:
去年某次坐台鐵上桃園看棒球,
竟發現莒光號椅子坐下去我會卡住,
去到桃園球場後,內野坐位竟也是坐下去後難以起身
又被以前的同學揶揄身材,
陪朋友去EDWIN買褲子時順便逛竟然被店員噹"先生這裡應該沒你Size"
我才真正意識到自己真的是有夠肥,
當時就下定決心要減重。
而跨出的時間點是去年的母親節,
當時吃飯跟家人發誓2014跨年前要瘦到二位數字,
儘管家人當時不相信,
但也因為他們的"不相信",讓我不服輸的個性驅使我減重。
------------------------------------------------------
減重過程:
一開始真的過胖,134kg別說運動了,連操場一圈走完都會大喘,
所以我是從飲食搭配慢走起步的,
三餐方面沒刻意選擇不吃什麼,反而注重的是烹調方式,
任何食材炸或滷的不吃,澱粉慢慢減量,含糖飲料戒掉,大概就這樣吃,
"吃飽"是一定要的,因為我餓到心情就會不好XD
慢慢的改變飲食體重順利降到120kg後我便開始嘗試慢跑,
慢跑從1K開始,身體適應後才慢慢增量,避免膝蓋受傷,
到去年跨年夜時,體重也降到了98kg,
進入2015一直到現在10月份,我只瘦了4公斤,
因為重心把瘦身改為練體態,
原本的有氧運動持續但增加了重量訓練,
一週7天,給自己的身體週休二日外,
其餘5天,下了班一定撥個1~2小時運動。
慢跑我個人習慣是跑1休1,目前的量約單次跑7K收工
休的時間就是重訓,維持身體的肌耐力
至於六日,就讓自己身體放假,吃吃喝喝不忌口 (運動就是爲了吃的安心阿!哈)
一直到今日,這習慣依舊維持著...
-------------------------------------------------------
減重心得:
雖然目前94kg還是很重,但相較去年的134kg,
如用一個字形容的話 --->>"爽" XD
我從一開始的無法運動,
到昨天104.10.18順利完成初半馬,
再通過終點線那瞬間有滿滿的感動+開心。
減重是短時間的過程,維持才是一輩子的課題,
想辦法讓自己對運動是 "習慣" 轉變為 "樂趣" 很重要。
很感謝Fitness板眾多過來人前輩提供的好文章,
在我起初不知道該如何減重時提供了正確的方式及態度,
祝福一樣在減重的朋友們都能順利的得到健康及滿意的體重,
文筆不是很好,還請各位多多見諒,謝謝!
最後附上傷眼對比圖,鞭小力點QQ!
2014母親節 http://i.imgur.com/jryJp0N.jpg
2015母親節 http://i.imgur.com/JlwL4DJ.jpg
2013中秋 http://i.imgur.com/BmFgEyZ.jpg
2015.10.18 http://i.imgur.com/bisMcJD.jpg
--
性別: 男
身高: 185 cm
減重時間: 103.5 -> 104.10 持續中
減重數字: 134 kg -> 94 kg
腰圍: 46吋 -> 35吋
體脂率: 15.9
骨肌: 36.8
基代: 2190
------------------------------------------------------------
減重原因:
去年某次坐台鐵上桃園看棒球,
竟發現莒光號椅子坐下去我會卡住,
去到桃園球場後,內野坐位竟也是坐下去後難以起身
又被以前的同學揶揄身材,
陪朋友去EDWIN買褲子時順便逛竟然被店員噹"先生這裡應該沒你Size"
我才真正意識到自己真的是有夠肥,
當時就下定決心要減重。
而跨出的時間點是去年的母親節,
當時吃飯跟家人發誓2014跨年前要瘦到二位數字,
儘管家人當時不相信,
但也因為他們的"不相信",讓我不服輸的個性驅使我減重。
------------------------------------------------------
減重過程:
一開始真的過胖,134kg別說運動了,連操場一圈走完都會大喘,
所以我是從飲食搭配慢走起步的,
三餐方面沒刻意選擇不吃什麼,反而注重的是烹調方式,
任何食材炸或滷的不吃,澱粉慢慢減量,含糖飲料戒掉,大概就這樣吃,
"吃飽"是一定要的,因為我餓到心情就會不好XD
慢慢的改變飲食體重順利降到120kg後我便開始嘗試慢跑,
慢跑從1K開始,身體適應後才慢慢增量,避免膝蓋受傷,
到去年跨年夜時,體重也降到了98kg,
進入2015一直到現在10月份,我只瘦了4公斤,
因為重心把瘦身改為練體態,
原本的有氧運動持續但增加了重量訓練,
一週7天,給自己的身體週休二日外,
其餘5天,下了班一定撥個1~2小時運動。
慢跑我個人習慣是跑1休1,目前的量約單次跑7K收工
休的時間就是重訓,維持身體的肌耐力
至於六日,就讓自己身體放假,吃吃喝喝不忌口 (運動就是爲了吃的安心阿!哈)
一直到今日,這習慣依舊維持著...
-------------------------------------------------------
減重心得:
雖然目前94kg還是很重,但相較去年的134kg,
如用一個字形容的話 --->>"爽" XD
我從一開始的無法運動,
到昨天104.10.18順利完成初半馬,
再通過終點線那瞬間有滿滿的感動+開心。
減重是短時間的過程,維持才是一輩子的課題,
想辦法讓自己對運動是 "習慣" 轉變為 "樂趣" 很重要。
很感謝Fitness板眾多過來人前輩提供的好文章,
在我起初不知道該如何減重時提供了正確的方式及態度,
祝福一樣在減重的朋友們都能順利的得到健康及滿意的體重,
文筆不是很好,還請各位多多見諒,謝謝!
最後附上傷眼對比圖,鞭小力點QQ!
2014母親節 http://i.imgur.com/jryJp0N.jpg
2015母親節 http://i.imgur.com/JlwL4DJ.jpg
2013中秋 http://i.imgur.com/BmFgEyZ.jpg
2015.10.18 http://i.imgur.com/bisMcJD.jpg
--
Tags:
健身
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