回不去的體脂肪請大家救救它 - 健身
By Daniel
at 2013-11-10T22:59
at 2013-11-10T22:59
Table of Contents
基本資料
性別: 女
年齡: 24
身高: 154
體重: 49
BMI: 20.6
體脂率:26
參考照片:無
三餐內容:
早餐:小杯豆漿+起司蛋土司
午餐:兩菜一肉+白飯 有圖 http://ppt.cc/G-eQ
晚餐:兩菜一飯 or 蛋炒飯 有圖 http://ppt.cc/bJIg
其他:
1.嘴饞會泡個芝麻糊
2.一個月大概會跟男友吃兩次好料 義大利麵 定食之類的
3.一個月大概會吃兩三次MOS
日常作息時間: 7:30~8:00起床 1:00~1:30睡覺(有在努力讓自己更早睡)
生活型態:考生
健康狀況:
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? N
當您活動時是否會有胸痛的感覺? N
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? N
您是否曾因暈眩而失去平衡或意識的情況? N
您是否有骨骼或關節問題,且可能因活動而惡化? N
您是否有因高血壓或心臟疾病而需服藥(醫師處方)? N
您是否知道您有任何不適合活動的原因? N
您是否知悉自己有任何慢性疾病? N
您是否近期動過任何手術? N
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:N
運動習慣:
七月以前 運動習慣如下 (一星期約四次)
重訓30MIN+2K~5K的跑步機 OR 操場慢跑1H 大約9.4K
九月之後 運動習慣改變(一星期約四次)
一天重訓30-40MIN+5K跑步機
其他三天 練跑7K~15K不等 週跑量大概20K~30K 月跑量有120k
速度大概六分速~八分速內
重訓菜單是 手臂三組 腹部兩組 大腿一組 背部一組 共三回
我的問題:
六月底的時候 體脂肪有降到22
七八月比較偷懶運動+大吃 結果體脂肪就升到26 遲遲降不回去
於是我改變運動方式 加重有氧的部份 結果還是沒什麼起色
而且腹部和大腿的肉明顯鬆弛
請問我要如何改變運動菜單 多增加重訓嗎
還是飲食的部份要改進 麻煩大家救救我回不去的體脂肪QAQ
--
Tags:
健身
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