三個月體脂26%→18.6% 暌違10年的4字頭 - 健身
By Edward Lewis
at 2013-10-07T00:27
at 2013-10-07T00:27
Table of Contents
當了這麼久潛水的鄉民,今天總算能在這個版發表我的心得文
也多虧這個版,讓我學習到正確的知識也順利的瘦身成功! 我愛版娘(抱)
我目前的身高體重是158/49公斤 體脂 18.6%
我是7月中 開始減重,七月中的體重約53~54 體脂約26~27%
從小我就是一個不愛運動的人,但很愛吃
我的體重大概過18歲後就一直維持50左右
但隨著年紀漸漸增長,體重也一直緩步上升
去年有一陣子因為工作壓力太大,內分泌失調造成生理期不正常
最胖有曾經到55~56 ,但後來調養恢復正常後,又回到了53~54公斤
七月中開始下定決心認真減肥
從此之後天天爬體適能版已經是我每天必做的事情
其實我減重的方法很簡單,就是正常吃多運動
前一個月我幾乎天天跑國小最外圈操場20圈,一圈大約250M
一個禮拜大約跑5~6天 40分鐘跑完
飲食就固定早上6點半起床 吃無糖優格拌1湯匙的膠原蛋白粉+一顆奇異果
9點到公司就吃麥當勞的豬肉滿福堡+黑咖杯
我很討厭早餐店的油煙味,所以不會去買早餐店
我不住家裡,所以三餐幾乎都是外食
中午就吃自助餐 2~3菜+1肉 (通常是清蒸小卷或是白切雞胸肉去皮)+1碗紙碗白飯
晚上還是吃自助餐2~3菜+1份番茄炒蛋+1碗紙碗白飯
假日通常都吃SUBWAY,偶而吃個大餐;含糖飲料、甜品和油炸都忌口
一個多月後,每個人都發覺我瘦很多,很多人問我這麼瘦這麼多
都很好奇是不是吃了什麼神奇的減肥藥或是中醫之類的
我說幾乎天天運動,三餐正常吃
每個想減肥的人聽到第一個反應都是"我下班回到家都很晚了 沒時間運動"之類的
聽到這種的話,我也懶得跟他們多說什麼..我甚至最晚11點照樣去跑20圈
持續跑操場1個多月後,之後我加入健身房的重訓
一個禮拜去2-3次,每次固定半小時重訓+半小時有氧(腳踏車或踏步機)
重訓的重點都是上半身為主 腿部則著重在大腿後側連臀部肌肉這部分
現在我超喜歡我目前的肩膀跟結實的手臂線條,以前超討厭穿無袖
現在反而對上半身的線條最有自信
總結這3個多月下來,上半身 肚子 屁股 瘦很多
但基因的關係,我天生腿就比較粗,就算是目前認真運動以來,腿也沒細多少(哭哭)
但現在運動上癮了,不動渾身都不對盡
而且我現在已經不把減重當目標了,
而是以實驗的心態,看看自己持續運到什麼程度才會開始瘦到腿部
打這麼多的心得文,是要勉勵體重跟我差不多 體重越接近正常標準
要減一公斤相對就困難很多,但我還是順利瘦5公斤左右了,體脂也降很多
未來還是會持續我的運動之路!!
--
也多虧這個版,讓我學習到正確的知識也順利的瘦身成功! 我愛版娘(抱)
我目前的身高體重是158/49公斤 體脂 18.6%
我是7月中 開始減重,七月中的體重約53~54 體脂約26~27%
從小我就是一個不愛運動的人,但很愛吃
我的體重大概過18歲後就一直維持50左右
但隨著年紀漸漸增長,體重也一直緩步上升
去年有一陣子因為工作壓力太大,內分泌失調造成生理期不正常
最胖有曾經到55~56 ,但後來調養恢復正常後,又回到了53~54公斤
七月中開始下定決心認真減肥
從此之後天天爬體適能版已經是我每天必做的事情
其實我減重的方法很簡單,就是正常吃多運動
前一個月我幾乎天天跑國小最外圈操場20圈,一圈大約250M
一個禮拜大約跑5~6天 40分鐘跑完
飲食就固定早上6點半起床 吃無糖優格拌1湯匙的膠原蛋白粉+一顆奇異果
9點到公司就吃麥當勞的豬肉滿福堡+黑咖杯
我很討厭早餐店的油煙味,所以不會去買早餐店
我不住家裡,所以三餐幾乎都是外食
中午就吃自助餐 2~3菜+1肉 (通常是清蒸小卷或是白切雞胸肉去皮)+1碗紙碗白飯
晚上還是吃自助餐2~3菜+1份番茄炒蛋+1碗紙碗白飯
假日通常都吃SUBWAY,偶而吃個大餐;含糖飲料、甜品和油炸都忌口
一個多月後,每個人都發覺我瘦很多,很多人問我這麼瘦這麼多
都很好奇是不是吃了什麼神奇的減肥藥或是中醫之類的
我說幾乎天天運動,三餐正常吃
每個想減肥的人聽到第一個反應都是"我下班回到家都很晚了 沒時間運動"之類的
聽到這種的話,我也懶得跟他們多說什麼..我甚至最晚11點照樣去跑20圈
持續跑操場1個多月後,之後我加入健身房的重訓
一個禮拜去2-3次,每次固定半小時重訓+半小時有氧(腳踏車或踏步機)
重訓的重點都是上半身為主 腿部則著重在大腿後側連臀部肌肉這部分
現在我超喜歡我目前的肩膀跟結實的手臂線條,以前超討厭穿無袖
現在反而對上半身的線條最有自信
總結這3個多月下來,上半身 肚子 屁股 瘦很多
但基因的關係,我天生腿就比較粗,就算是目前認真運動以來,腿也沒細多少(哭哭)
但現在運動上癮了,不動渾身都不對盡
而且我現在已經不把減重當目標了,
而是以實驗的心態,看看自己持續運到什麼程度才會開始瘦到腿部
打這麼多的心得文,是要勉勵體重跟我差不多 體重越接近正常標準
要減一公斤相對就困難很多,但我還是順利瘦5公斤左右了,體脂也降很多
未來還是會持續我的運動之路!!
--
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