大家怎麼看leangains ? - 健身

http://www.leangains.com/2010/04/leangains-guide.html

https://rippedbody.com/leangains-intermittent-fasting-guide-how-to-
do-it-by-yourself/

leangains的guideline如上網址

leangains故名思義就是訓練出一套精實的肌肉，增肌減脂。

結合斷食與重訓的一套飲食與訓練的方法

大多情況都是斷早餐，16/8，進食的主餐，通常放在重訓之後

原則上是在空腹時重訓，但重訓前會補充10g BCAAs

重訓日吃較多熱量，原則高碳、高蛋、低脂
休息日吃較少熱量，原則低碳、高蛋、高脂


一典型課表如下

Sample setup

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training (空腹中重訓)
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

Calories and carbs are tapered down throughout the day in the example above.


這算是滿新潮的練法，由瑞典人Martin Berkhan所創

建議重訓的動作如下
Put the big compound movements the core of your training program and train
three days per week. The squat, deadlift, bench press, overhead press, and
chin-ups should be the core of your program if you wish to follow Martin’s
methods strictly.

在fitness版已有人介紹過，我想聽聽這邊的怎麼看？討論看看，滿有意思的

leangains結合斷食與重訓的飲食訓練方法。

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