只剩2週了!!!再減個4公斤吧!!! - 健身
By Jacky
at 2015-04-10T13:30
at 2015-04-10T13:30
Table of Contents
本標題專供對於本身的減肥計畫有疑問,希望其他版友提供減肥建議用
請按照以下格式填寫,未詳細填寫者刪文退回
==============================================================================
我是否已經詳讀置底文及精華區中的新手專區:(是/否,未詳讀即發問者刪文退回)
是
基本資料
性別:女
年齡:30
身高:157
體重:52
BMI:21
體脂率:20(二個禮拜前量的,生理期後的數據)
【三餐內容】
因工作時間(中午12點-晚上9點),我的三餐時間跟大家比較不一樣
早餐:(通常三組輪流吃)←中午12點吃
●全家地瓜200~250克之間*1個,茶葉蛋*1顆,黑咖啡*1杯
●全麥吐司*3片,茶葉蛋*1顆,黑咖啡*1杯
●蔬菜起司蛋吐司(切邊)*1份,黑咖啡*1杯
午餐:(公司餐)←下午4點半吃
●三菜一湯+白飯
三菜(一定有魚、肉、另一樣不一定是青菜)
白飯(我的量是平均女生一碗的8分量,刻意控制的)
湯(不一定喝,太鹹)
晚餐:(不一定吃)←餓了才吃
●若公司餐沒蔬菜,會去滷味攤買三樣青菜。
●泡高鈣奶粉加麥片
●零食
其他:偶而想到才會吃水果(我自己知道水果量不夠@@)
日常作息時間:(睡眠、工作、...等時間)
●上班時間(中午12點-晚上9點)
●睡覺時間(凌晨1點-上午10點)
※若隔天早起運動(凌晨1點-上午8點)
生活型態:久坐辦公室的上班族
健康狀況:(是/否)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動? 否
當您活動時是否會有胸痛的感覺? 否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況? 否
您是否曾因暈眩而失去平衡或意識的情況? 只有一次,空腹運動,洗澡時暈眩失去意識數分鐘
您是否有骨骼或關節問題,且可能因活動而惡化? 否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)? 否
您是否知道您有任何不適合活動的原因? 否
您是否知悉自己有任何慢性疾病? 否
您是否近期動過任何手術? 否
您是否有其他醫療狀況可能影響運動計劃,如有,請註明: 否
運動習慣:
●下班後散步40分鐘-1小時,一週約走1-2次。
●健身房2小時,快走30分鐘後,使用各器材做全身重訓,最後拉筋。
我的問題:(請將您主要的疑問陳述於此)
四月底就要出國,想在出國前瘦到48公斤,希望拍照比較好看。
我現在一週會去健身房運動2-3次,有氧無氧都會做,
但體重就像定住了一般,再也不動了!!!
我想是遇到體重瓶頸期吧!!
請大家教教我,該怎麼突破~~~~~我想再瘦一點啊!!!!!!!
--
請按照以下格式填寫,未詳細填寫者刪文退回
==============================================================================
我是否已經詳讀置底文及精華區中的新手專區:(是/否,未詳讀即發問者刪文退回)
是
基本資料
性別:女
年齡:30
身高:157
體重:52
BMI:21
體脂率:20(二個禮拜前量的,生理期後的數據)
【三餐內容】
因工作時間(中午12點-晚上9點),我的三餐時間跟大家比較不一樣
早餐:(通常三組輪流吃)←中午12點吃
●全家地瓜200~250克之間*1個,茶葉蛋*1顆,黑咖啡*1杯
●全麥吐司*3片,茶葉蛋*1顆,黑咖啡*1杯
●蔬菜起司蛋吐司(切邊)*1份,黑咖啡*1杯
午餐:(公司餐)←下午4點半吃
●三菜一湯+白飯
三菜(一定有魚、肉、另一樣不一定是青菜)
白飯(我的量是平均女生一碗的8分量,刻意控制的)
湯(不一定喝,太鹹)
晚餐:(不一定吃)←餓了才吃
●若公司餐沒蔬菜,會去滷味攤買三樣青菜。
●泡高鈣奶粉加麥片
●零食
其他:偶而想到才會吃水果(我自己知道水果量不夠@@)
日常作息時間:(睡眠、工作、...等時間)
●上班時間(中午12點-晚上9點)
●睡覺時間(凌晨1點-上午10點)
※若隔天早起運動(凌晨1點-上午8點)
生活型態:久坐辦公室的上班族
健康狀況:(是/否)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動? 否
當您活動時是否會有胸痛的感覺? 否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況? 否
您是否曾因暈眩而失去平衡或意識的情況? 只有一次,空腹運動,洗澡時暈眩失去意識數分鐘
您是否有骨骼或關節問題,且可能因活動而惡化? 否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)? 否
您是否知道您有任何不適合活動的原因? 否
您是否知悉自己有任何慢性疾病? 否
您是否近期動過任何手術? 否
您是否有其他醫療狀況可能影響運動計劃,如有,請註明: 否
運動習慣:
●下班後散步40分鐘-1小時,一週約走1-2次。
●健身房2小時,快走30分鐘後,使用各器材做全身重訓,最後拉筋。
我的問題:(請將您主要的疑問陳述於此)
四月底就要出國,想在出國前瘦到48公斤,希望拍照比較好看。
我現在一週會去健身房運動2-3次,有氧無氧都會做,
但體重就像定住了一般,再也不動了!!!
我想是遇到體重瓶頸期吧!!
請大家教教我,該怎麼突破~~~~~我想再瘦一點啊!!!!!!!
--
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