五個月減脂減重心得41.5-26 - 健身

By Mia
at 2021-02-02T11:24

Table of Contents

33歲女性，去年八月開始減重到現在
體重74.6 到今天量57
體脂從41.5降到26

https://i.imgur.com/JBLSka4.jpg

第一次參加健身房是去可爾姿，但效果不太好
運動兩圈就會被強制驅離，運動量不足下一個月就換到萵苣
到萵苣後的量測
https://i.imgur.com/EFAFoKW.jpg

每個月都有稍微的進步，雖然肌肉量沒有顯著的改變
但體脂下降很多
https://i.imgur.com/09Dgg3P.jpg

到了12/31，體脂從41.5降到26.8
體重從74.6-今天57

飲食上在減重開始就採取168維持一個月，

第二個月開始20/4飲食

吃東西當然還是有菜奶蛋肉都沒少，我蠻愛吃蔬菜，水果是蘋果跟香蕉輪流
我會醃漬味增雞胸肉，蠻好吃的，搭配濕豆皮可以吃三個月沒問題

老實說，斷食法穩定血糖，第二個月開始不會感到飢餓是真的
但中間我還是沒有很嚴謹，可以進食的時候還是吃孔雀餅乾跟麥提莎巧克力，一包

1月才開始有規律服用高蛋白，但也是一週一兩次
剛開始很熱情減重一週四健，現在一週二健

健身菜單：背肩臀腿單組15下每套四組，核心七套每套40下四組，然後滑步機40分鐘
結束後拉筋10分鐘回家
偶爾會運動後補充高蛋白

12月開始我就沒有再斷食，三餐完全正常，現在體重57.體脂26。肌肉量
終於也上到27.3。
去年七月朋友結婚的喜酒照
https://i.imgur.com/qJsXQgE.jpg

昨天登山的照片57公斤
https://i.imgur.com/21iksY2.jpg

距離體脂23 體重55還有一段距離
但看到這成果也已經滿意
很少拍照，看到自己的背肌跟臀經過漫長半年有練出來真的有欣慰

分享到這，謝謝大家

--

Tags: 健身

All Comments

By Ingrid
at 2021-02-04T03:33

加油，持續努力！

By Enid
at 2021-02-08T22:37

謝謝

By Liam
at 2021-02-09T07:01

太厲害了

By Selena
at 2021-02-13T13:23

加油

By Noah
at 2021-02-14T20:13

好厲害加油！

By Michael
at 2021-02-17T14:34

加油！

By Jessica
at 2021-02-19T14:02

太勵志了！

By Edwina
at 2021-02-22T08:16

幾乎都是減脂,很厲害!!

By Agatha
at 2021-02-25T16:51

不用被公斤數綁架,鏡中的體態最真實

By Annie
at 2021-02-27T08:52

看照片幾乎是兩個人

By Sandy
at 2021-02-27T16:08

好強

By Barb Cronin
at 2021-03-01T01:11

好厲害

By Barb Cronin
at 2021-03-02T00:32

強

By Sandy
at 2021-03-05T15:14

想問核心是做什麼，可分享嗎？

By Rebecca
at 2021-03-08T11:47

體態差超多

By Tracy
at 2021-03-08T17:29

好猛

By Franklin
at 2021-03-13T11:32

好強

By Doris
at 2021-03-15T21:10

妳好棒！！！

By Jack
at 2021-03-19T18:25

現在很美!

By Kama
at 2021-03-19T21:19

好厲害呀!!!

By Mia
at 2021-03-22T01:09

超強！！！

By Olivia
at 2021-03-22T12:21

現在好美！

By Christine
at 2021-03-24T02:56

厲害耶～(目標)

By Mary
at 2021-03-24T20:38

希望可以分享運動菜單~

By Daniel
at 2021-03-25T18:46

拜託請分享運動菜單跟168的時間段謝謝

By Skylar Davis
at 2021-03-28T02:57

太讚了

By Olive
at 2021-03-29T13:43

好厲害推

By Sierra Rose
at 2021-04-02T09:39

崇拜推

By Dora
at 2021-04-04T14:25

超猛

By Olive
at 2021-04-08T04:56

太神啦

By Ina
at 2021-04-11T00:50

太厲害了！

By Ula
at 2021-04-13T21:13

好強

By Lauren
at 2021-04-16T18:12

方便請教身高嗎？謝謝

By Frederica
at 2021-04-18T22:21

給樓上inbody有寫164

By Connor
at 2021-04-19T04:09

太厲害了吧請問飲食

By Thomas
at 2021-04-24T00:46

可以分享運動菜單嗎，謝謝

By Jessica
at 2021-04-27T17:44

好強噢

By David
at 2021-04-29T20:32

好厲害

By Ida
at 2021-04-29T22:13

推強者

By Lauren
at 2021-04-30T13:01

超厲害，背肌很猛

By Necoo
at 2021-05-04T14:42

現在也是在萵苣練體重體脂都跟你差不多但你體態比較
好看耶@@

By Elvira
at 2021-05-07T14:52

可以一起爬山嗎QAQ/

By Poppy
at 2021-05-12T02:06

超厲害

By Leila
at 2021-05-16T10:42

好強喔天哪我覺得我超廢

By Ursula
at 2021-05-19T17:49

半年減這樣超厲害!!!

By Todd Johnson
at 2021-05-24T15:43

好美喔

By Ivy
at 2021-05-26T12:19

好美唷！想知道菜單

By Caroline
at 2021-05-29T18:22

背肌辣翻

By Irma
at 2021-06-01T17:48

體態超好看！求分享運動菜單

By Andy
at 2021-06-05T19:15

好美喔！

By Olive
at 2021-06-08T00:50

超強!!

By Rosalind
at 2021-06-09T17:53

向妳致敬，天啊，我要覺悟了

By Ingrid
at 2021-06-13T19:40

半年減這樣也太強，而且體態好好看喔

By Tristan Cohan
at 2021-06-17T06:37

才五個月耶，30幾還能這樣減這麼快，讚！

By Skylar DavisLinda
at 2021-06-19T05:42

可以問下一天熱量抓多少ㄇ thx

By Olga
at 2021-06-24T00:23

很棒！

By Quanna
at 2021-06-25T14:29

推

By Valerie
at 2021-06-28T19:31

體態很美超棒

By Lydia
at 2021-06-30T20:00

肌肉量上到27.3？多了四公斤耶@@!!!

By Franklin
at 2021-07-01T18:05

很厲害，推一個

By Annie
at 2021-07-01T23:13

猛

By Enid
at 2021-07-03T11:41

good!!

By Wallis
at 2021-07-08T03:27

5個月10公斤太猛了！！肌肉還上升！

By Ivy
at 2021-07-09T15:35

求菜單～

By Ivy
at 2021-07-13T16:17

只能推了

By Charlotte
at 2021-07-18T11:37

太厲害了現在體態很美

By Ursula
at 2021-07-19T23:26

強制驅離問號還有這樣的啊@@ 幸好有快點跳wg

By Edward Lewis
at 2021-07-20T20:38

妳有找教練嗎？還是自己練？

By Eartha
at 2021-07-25T03:21

有買十堂教練課之後都自己練喔

By Selena
at 2021-07-28T02:12

好細的分享謝謝

By Andy
at 2021-07-30T14:17

推

By Margaret
at 2021-07-31T11:41

超強！

By Andy
at 2021-08-04T18:00

強者推推

By Genevieve
at 2021-08-06T14:07

真的強

By Hedda
at 2021-08-10T05:32

美麗

By Catherine
at 2021-08-13T13:12

太厲害了！妳很棒

By Elma
at 2021-08-15T12:23

不錯欸，很美^^~~~最後一張有感受到背肌~~~

By Regina
at 2021-08-19T12:21

謝謝原PO分享詳細訓練與飲食菜單，這幾天來小調整自己
的，好好去萵苣玩

By Selena
at 2021-08-20T03:14

從大嬸變Model

By Genevieve
at 2021-08-23T13:03

太猛了

By Victoria
at 2021-08-24T08:55

太強了，

By Aaliyah
at 2021-08-26T09:27

認真問, 12/31到現在一個月時間，骨骼肌是怎麼從23.3

By Lucy
at 2021-08-28T14:38

到27.3的？這有點太神了吧

By Odelette
at 2021-09-01T05:15

老實說我並不知道為什麼

By Gilbert
at 2021-09-04T19:06

好勵志！

By Gilbert
at 2021-09-06T06:44

推毅力一點點累積健身後帶來的快樂與成就感才維持
的長久

By Tom
at 2021-09-08T11:34

超強!

By Hardy
at 2021-09-12T23:38

好厲害～

By Iris
at 2021-09-17T04:42

推太厲害

By Zora
at 2021-09-19T04:20

太厲害了!!!

By Agnes
at 2021-09-22T22:47

美～～～

By Hedy
at 2021-09-25T04:48

恭喜太棒了！

By Susan
at 2021-09-26T20:55

每天練三小時毅力真的強...

By Anthony
at 2021-09-30T21:56

好厲害

By James
at 2021-10-02T07:42

狂恭喜

By Eden
at 2021-10-05T04:52

差好多強

By Kelly
at 2021-10-05T06:06

太強了！

By Leila
at 2021-10-09T23:43

太強了

By Olivia
at 2021-10-14T12:01

超厲害

By Hedwig
at 2021-10-15T11:34

厲害

By Erin
at 2021-10-16T21:16

太猛了

By Bethany
at 2021-10-18T08:28

勵志！！！

By Candice
at 2021-10-20T22:34

每天三個小時真的很強

By James
at 2021-10-22T12:35

太猛了，感謝分享

By Callum
at 2021-10-23T05:11

每天鍛鍊三個小時真的強不過你有睡眠問題還這麼操練

By Thomas
at 2021-10-23T21:24

不斷刺激皮質醇恐怕不是長久之計身體需要適度休息修補

By Elma
at 2021-10-24T05:19

對阿都33歲了還這麼操

By Freda
at 2021-10-24T10:06

欸，失眠是多年，沒有因為運動有變化啦，我現在一週二健
啊，謝謝關心

By Liam
at 2021-10-25T05:23

厲害

By Yedda
at 2021-10-27T17:09

這樣不會橫紋肌溶解嗎...

By Puput
at 2021-10-28T22:13

好強

By Hedy
at 2021-10-31T14:16

可以跟你一起練嗎？我超遜的 T^T

By Ivy
at 2021-11-04T00:29

感謝分享～被激勵了

By Lily
at 2021-11-06T02:01

太強大了

By Belly
at 2021-11-06T07:11

太厲害了！

By Vanessa
at 2021-11-09T06:32

好厲害

By Delia
at 2021-11-11T11:37

這有點猛啊

By Madame
at 2021-11-13T20:29

.....太厲害了

By Joe
at 2021-11-17T12:32

1天3小時，神人

By Edward Lewis
at 2021-11-20T17:53

推

By Genevieve
at 2021-11-22T11:03

猛! 改變很多

By Rae
at 2021-11-24T14:01

希望向你看齊！

By Irma
at 2021-11-27T13:17

好強哦！

By Susan
at 2021-12-02T01:02

太厲害了！

By Ina
at 2021-12-03T13:41

好美耶

By Anonymous
at 2021-12-07T00:34

你太棒了

By Oscar
at 2021-12-11T22:38

覺得肌肉量是因為鍛鍊帶來的。很佩服你的毅力。

By Anonymous
at 2021-12-13T10:47

好強！

By Anthony
at 2021-12-14T11:03

跟我歷程超像，想認識本人。但3小時太強大

By Selena
at 2021-12-16T18:58

推

By Iris
at 2021-12-21T15:37

超級厲害！

By Jacky
at 2021-12-26T03:54

好厲害，加油加油

By Queena
at 2021-12-30T03:25

我也30幾了要開始注重！原po瘦後身讚好讚

By Elizabeth
at 2022-01-02T22:44

讚啦

By Hazel
at 2022-01-05T10:58

推推

By Heather
at 2022-01-08T22:17

太神了

By Charlotte
at 2022-01-09T15:32

勵志！

By Edith
at 2022-01-12T17:17

好厲害！

By Necoo
at 2022-01-14T04:59

好厲害！！推推

By Hedwig
at 2022-01-14T15:59

體脂降好多！

By Sarah
at 2022-01-18T17:01

勵志

By Tristan Cohan
at 2022-01-20T04:04

這身形很棒，推推

By William
at 2022-01-23T04:58

推毅力

By Eartha
at 2022-01-24T08:30

推！

By Hardy
at 2022-01-25T05:56

美

五個月減脂減重心得41.5-26 - 健身

All Comments

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