女生健身蜜月期 - 健身

By Kumar
at 2016-09-07T15:05

Table of Contents

※ [本文轉錄自 MuscleBeach 看板 #1NpewzWG ]

作者: amyyings (amyyings) 看板: MuscleBeach
標題: [心得] 女生健身蜜月期
時間: Tue Sep 6 17:39:06 2016

http://i.imgur.com/39UQJlQ.jpg

健身四個月成果
Inbody 4/26=>8/15
身高。169cm
體重-0.8kg。64.8kg=>64kg
骨骼肌重+2.7kg。24.9kg=>27.6kg
體脂肪重-1.7kg。16.3kg=>14.6kg
體脂肪百分比-2.4%。25.2%=>22.8%
http://i.imgur.com/x8ncNhO.jpg

http://i.imgur.com/4MspOji.jpg

目前重量：
深蹲70kg
硬舉105kg
胸推45kg
引體向上4下(寬握)

在今年四月之前我有在做的運動只有非常偶爾的跑步(一個禮拜逼迫自己跑一次，最多最
快10公里/1hr)，而且因為過年後身體因素開了個小刀，所以可以說年後兩個月完全沒有
運動，覺得這樣下去不行，身上的肉越來越鬆垮，四月中便開始接觸重訓，跟著拉茲夫一
起運動，平常都以free weight為主，也會用器材輔助

頻率：一週五次以上一次一小時
內容：每次練一個大肌群，胸背腿這樣輪下來
胸-胸推、伏地挺身.....
背-單槓、划船....
腿-深蹲、硬舉....
順序是槓鈴=>啞鈴=>器材

一開始每天真的都是全身酸痛，都要用摸摸看哪邊比較不酸，才決定今天要練的部位，不
過大致上都是照順序跑，偶爾也會加入一點間歇運動

第一個月大多在感受肌肉控制跟學習各種動作中就這樣過去了，強度也緩緩的進步

第二個月就決定要改變飲食習慣，在之前就是想吃什麼就吃什麼，飲料也是當水喝，喝水
跟要我的命一樣痛苦，所以也才會有肥肥的肚子(戳)，但懶得煮東西所以都買便當、自助
餐解決三餐，稍微計算蛋白質的攝取足夠，戒掉零食、飲料，每天練習喝1500cc以上的水

第三個月就硬著頭皮真的認真飲食控制了，練習去市場買肉買菜，每天早起煮飯，秤量食
物的生重，控制煎東西的火候

現在一天的飲食內容
http://i.imgur.com/uBIoSWZ.jpg

http://i.imgur.com/yWLrCeo.jpg

會秤重所有食物的生重，碳水小於5%的蔬菜才不會秤重紀錄
目前一天攝取總共2300大卡
蛋白質30% 173g
脂質30% 77g
碳水化合物40% 230g

重訓真的是一個頗有魅力的運動，在運動時可以看到肌肉充血漲大，幾個月練起來身型也
有成長，胸大肌也從不會用力到現在摸得出來，雖然體重沒有太大的變化，但每一位朋友
見到我都說我看起來有瘦而且變壯了！

自己練的時候，從一開始每個動作都是空槓，甚至是只拿小槓片，到現在可以加重量換成
啞鈴。每次增加槓片嘗試自己沒有練過的重量時，雖然有點緊張，但是深吸一口氣後奮力
的做完，就會發現自己又往前邁進一步，身體就在不經意之間更有力量！那種成長的感動
真是最有成就感的了！

雖然我還是弱弱的，但還是希望可以激勵更多女生朋友，健身不是專屬男生，不要害羞了
啦！大家一起走去free weight 區，扛起槓鈴享受重訓的樂趣吧！
http://i.imgur.com/xis3SXN.jpg

Tags: 健身

All Comments

By Suhail Hany
at 2016-09-08T08:56

練武奇材

By Cara
at 2016-09-11T18:04

有點猛給推

By Rachel
at 2016-09-16T05:44

覺得厲害

By Caroline
at 2016-09-17T12:42

強

By Enid
at 2016-09-19T17:20

超強。練武奇才

By Daniel
at 2016-09-20T07:56

猛...

By Skylar Davis
at 2016-09-21T23:19

媽拉也太猛了吧

By Zanna
at 2016-09-24T23:43

才四個月.....

By Kumar
at 2016-09-27T14:46

進步的速度超快!

By David
at 2016-10-02T12:35

這叫天生神力，不叫蜜月期

By Rebecca
at 2016-10-04T18:25

好強的新手(跪)

By Barb Cronin
at 2016-10-05T07:14

新手為什麼可以一個禮拜五天@@ 還是因為大大年紀輕恢復快？

By Freda
at 2016-10-05T16:45

帥!!

By Megan
at 2016-10-06T03:57

硬舉110......

By Ethan
at 2016-10-06T12:06

超猛

By Iris
at 2016-10-08T19:54

不錯了但你燈光也差太多了吧以及收小腹和展擴背

By Kama
at 2016-10-09T09:43

P = 173g太多了吧? 而且如果不是喝乳清，吃肉吃得下?

By Ingrid
at 2016-10-13T01:48

我親眼看著她進步速度和訓練重量！我都可以作證

By Christine
at 2016-10-13T19:17

推努力！

By Agatha
at 2016-10-14T22:35

比我厲害QAQ

By Charlie
at 2016-10-19T04:18

4個月,這練武奇才啊...好猛

By Jessica
at 2016-10-20T14:51

推練武奇才

By Lydia
at 2016-10-20T22:37

練武奇材啊QQ

By Freda
at 2016-10-21T16:18

吃173g還好吧原po運動量那麼大

By Edith
at 2016-10-24T03:43

想問原po是本來就有運動習慣?

By Xanthe
at 2016-10-25T15:34

太猛啦

By Kristin
at 2016-10-30T11:47

那個背太厲害了

By Candice
at 2016-11-01T15:29

推女生重訓x>>>

By Valerie
at 2016-11-02T08:39

4個月好厲害啊!!!!

By Suhail Hany
at 2016-11-03T19:07

女生健身超讚！而且妳練得好棒！

By Candice
at 2016-11-08T02:36

練武奇才

By Rosalind
at 2016-11-09T10:54

我親眼見證她硬舉從90拉不起來到105只花了一個禮拜

By Madame
at 2016-11-10T11:25

這真的是練武奇才阿阿阿阿阿阿阿阿阿阿阿阿阿阿阿阿阿

By Skylar Davis
at 2016-11-12T03:35

練武奇才是你

By Kumar
at 2016-11-15T13:41

太猛了啊！小弟剛好也健身四個月，但跟大大完全不能

By Annie
at 2016-11-16T08:46

以一個女生來說，你算吃的多了，要練先會吃

By Hamiltion
at 2016-11-20T05:09

推，每次加重量的時候都有點感動

By Ivy
at 2016-11-21T06:09

練武奇才啊啊啊

By Anthony
at 2016-11-24T22:31

這好誇張...練武奇才欸

By Elizabeth
at 2016-11-26T11:01

推～

By Jessica
at 2016-11-28T20:43

不推不行

By Megan
at 2016-11-29T17:27

猛

By Rebecca
at 2016-11-29T22:31

105....

By Poppy
at 2016-12-02T06:32

才4個月太厲害了!!同為女生，努力了2年剛達成BP60DL120

By Eden
at 2016-12-03T03:04

好強啊......

By Una
at 2016-12-05T22:25

太壯了吧

By Caroline
at 2016-12-07T13:45

四個月肩膀就可以變這麼寬我男生覺得慚愧.....

By Edwina
at 2016-12-09T18:40

請問是有教練訓練嗎，還是自主訓練呢

By Daniel
at 2016-12-14T06:26

羨慕

By Charlie
at 2016-12-14T17:35

推

By Rosalind
at 2016-12-19T09:57

扯！

By Carolina Franco
at 2016-12-23T00:57

天生神力

By Wallis
at 2016-12-26T03:06

太強了…

By Olga
at 2016-12-28T12:41

厲害

By Quintina
at 2016-12-30T02:19

這背.....太強啦！

By Annie
at 2017-01-01T23:03

好扯羨慕

By Doris
at 2017-01-06T06:21

幹...這應該是四年吧，蜜月期四年正常嗎...

By Belly
at 2017-01-07T07:16

女常威

By Kristin
at 2017-01-11T10:39

啊啊啊啊啊

By Ethan
at 2017-01-11T18:02

朝聖推!!!!!

By Hardy
at 2017-01-15T09:58

你這叫蜜月那我應該還沒結婚qq

By Mia
at 2017-01-17T13:28

好羨慕啊啊啊啊啊

By Leila
at 2017-01-22T04:02

練武奇才

By Ingrid
at 2017-01-26T10:53

太猛了推推!!

By Rachel
at 2017-01-28T20:06

....太強了

By Rachel
at 2017-01-31T14:01

105......

By Lauren
at 2017-01-31T16:29

同為女生練四個月硬舉才60深蹲45ＱＱ，也幾乎天天練了

By George
at 2017-02-01T00:46

喝乳清還是很難長肌肉，最舒服的運動是瑜伽只有柔軟度好
羨慕你啊練武奇才ＱＱ

By Steve
at 2017-02-04T15:12

好強大，同為女生覺得羨慕

By Vanessa
at 2017-02-08T12:26

我硬舉超爛才自身體重QAQ

By Jacky
at 2017-02-09T21:55

好強，你的蜜月根本是環遊世界吧！！

By Quanna
at 2017-02-10T08:33

靠背呀！太強了，來去認真練背

By Zenobia
at 2017-02-11T10:27

QQ....

By Margaret
at 2017-02-13T19:51

超神~這個乾脆來練健力啊

By Tom
at 2017-02-15T02:21

好強!!

By Ursula
at 2017-02-15T17:00

天生神力...

By Sarah
at 2017-02-20T06:29

猛猛der

By Xanthe
at 2017-02-21T23:45

也太猛羨慕慚愧

By Leila
at 2017-02-23T00:37

可惡，嫉妒

By Todd Johnson
at 2017-02-26T19:52

超強欸，羨慕

By John
at 2017-03-01T16:09

進步好快啊

By Olivia
at 2017-03-02T05:01

同為女生，覺得原po有毅力，超猛！

By Queena
at 2017-03-06T05:13

同為女生，練七個月深蹲還在30，硬舉35，不過沒有
樓上各位巨巨練得勤...

By Edwina
at 2017-03-08T16:25

原po超強！

By Steve
at 2017-03-10T22:25

推～

By George
at 2017-03-11T01:48

......我超廢

By Vanessa
at 2017-03-15T22:59

好強

By Sandy
at 2017-03-17T12:51

猛猛的推一個

By Audriana
at 2017-03-17T19:56

很厲害！！向妳看齊

By Xanthe
at 2017-03-20T02:35

建議你吃少ㄧ點，身型更漂亮

By Charlotte
at 2017-03-23T07:24

推！

By Lydia
at 2017-03-26T17:07

硬舉105我跪惹

By Barb Cronin
at 2017-03-31T02:36

幹我好廢我那什麼鳥重量…TT

By Rosalind
at 2017-04-02T08:26

我男生真的要面壁了QQ

By Gary
at 2017-04-06T08:22

有神快拜

By Charlie
at 2017-04-09T07:57

有照片的太壯文 XD

By Linda
at 2017-04-09T17:03

狂...惡魔的背肌

By Noah
at 2017-04-12T20:10

練武奇才推

By Kumar
at 2017-04-14T05:22

羨慕背~~~

By Donna
at 2017-04-17T14:00

給我錢！！！天啊練武奇材猛

By Victoria
at 2017-04-18T11:12

太厲害了~~~推

By Kumar
at 2017-04-19T00:00

靠這超猛應該可以巴掉7成的男人了

By Jack
at 2017-04-19T13:37

想認識

By Suhail Hany
at 2017-04-20T02:46

猛猛，我妹幾個月練完還沒你猛

By David
at 2017-04-22T20:23

太厲害了！

By Noah
at 2017-04-25T07:19

哇！

By Eden
at 2017-04-29T09:25

太帥了啊!!!!!!

By Hazel
at 2017-05-02T23:06

好猛，另外想問文中提到的重量是含槓還是不含槓？

By Kristin
at 2017-05-07T20:15

那肌....太猛了

By Kyle
at 2017-05-11T12:51

wtf....猛欸

By Isabella
at 2017-05-12T17:07

奇才啊啊啊啊啊啊

By Kama
at 2017-05-15T01:24

好猛@@

By Emily
at 2017-05-17T22:41

推

By Zora
at 2017-05-20T12:31

女生？男生？

By Olga
at 2017-05-23T01:59

樓上是逢T必噓嗎？這樣心理真的會比較好過嗎？

By Olga
at 2017-05-27T03:17

推

By Mia
at 2017-05-30T16:52

推~~~

By Mason
at 2017-06-02T16:56

好強啊！

By John
at 2017-06-06T19:59

真的好強！（淚奔）

By Wallis
at 2017-06-09T13:26

w有事嗎-.-

By Liam
at 2017-06-13T01:34

w建議檢查眼睛～

By Selena
at 2017-06-13T18:05

練武奇才無誤啊啊啊啊啊！

By Carol
at 2017-06-15T23:17

推～好想一起練哦哦！

By Oliver
at 2017-06-18T03:40

w噓什麼？推原po超強

By Agatha
at 2017-06-18T07:40

！！！！！！

By Linda
at 2017-06-23T03:56

OMG，極猛

By Gary
at 2017-06-26T01:22

背部肌肉超壯!!!!!

By Ophelia
at 2017-06-29T00:23

萬中無一= =

By Hamiltion
at 2017-06-30T20:45

那個背!! 真。練武奇才

By Cara
at 2017-07-02T03:56

天啊比我壯好多

By Ophelia
at 2017-07-06T21:46

線條好man...這是原Po要的啊？

By Elma
at 2017-07-11T05:55

(跪)

By Anonymous
at 2017-07-15T10:17

4個月！！原po練武奇才啊

By Kelly
at 2017-07-20T07:21

好強，我也覺得線條好MAN

女生健身蜜月期 - 健身

All Comments

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