我們的減肥目標,合理嗎? - 減肥
By Elma
at 2017-02-28T06:54
at 2017-02-28T06:54
Table of Contents
很多人放棄減肥的主因,其實並不是缺乏堅持,而是訂立過高的目標。
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減脂可以多快?
2005的研究指出,體脂肪釋出脂肪酸的速度是有上限,每日釋出的脂肪酸最高可提供的能
量為68Kcal/kg/day (大卡/每公斤體脂肪/每天)。 後續的研究修正數據為48Kcal/kg/day
這代表麼意思? 舉例來說,小李體重70公斤,體脂肪20%,所以體脂肪重是14公斤
(70x20%=14)。這14公斤的體脂肪,每日最高可提供的熱量是672Kcal(14x48=672)。所以
當熱量赤字超出672大卡時,身體就必須找其他能量使用。以小李為例,他每日燃脂極限只有672大卡,因此傳統的TDEE-500是非常適合小李的減肥方式。
另外的例子,小王體重70公斤,體脂肪35%,所以體脂肪重為24.5公斤,每日體脂肪可提
供的熱量為1176大卡。這種情況下,傳統TDEE-500的飲食控制,對小王的體脂肪量可能保守了些
原文提供很簡化的算法
目前體脂肪百分比/20 = 每周最快可減的體脂肪百分比
舉例來說,體脂肪20%,則每周最快可減1%的體脂肪。
但如果不在乎掉肌肉的話(反正恢復肌肉比打造新的快),你可以使用更激進的減肥飲食
(crash diet, VLCD, PSMF),去創造更大的熱量赤字。但請相信我,減脂的效率並不會真的快很多。激進手段只能保證達到燃脂極限,但超越極限的部分,也帶走一些不該燒的東西(或降低一些不該降的)。
ps. TDEE-500表示每日熱量攝取比消耗熱量少500大卡,每周可以減0.45kg體脂肪
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增肌可以多快?
以肌肉尺寸來說,研究指出,新手平均每天可增長0.1-0.2%的肌肉截面積。換句話說,如
果你的手臂現在是13吋,想要增加一寸臂圍(等於增加10%的截面積),你至少需要訓練2-4
個月以上。
另外,剛開始訓練的前2-3周,肌肉是不會有任何增長的。研究指出,前三周的訓練,肌
肉能做的只有學習自我修復,讓他們幾乎沒有資源可以開始增長。因此,想要真正開始看
到肌肉尺寸變化,至少需要2-3個月的持續訓練。
以體重來說,剛開始訓練的三個月,可以增加約2-3kg的肌肉重(lean body mass)。這部分因人而異,有些人可以在三個月內增長至10kg,有些人在訓練後實際上流失肌肉,但這兩種情況都很少見。平均而言,正常的肌肉重量的望值為每個月成長0.5-2kg。
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健力可以多快?
調查研究(訪問1800人)指出,訓練0-3個月,平均深蹲重量為102kg,訓練3-6個月,平均
深蹲重量為132公斤。以這數據估算,新手平均每個月可以進步10kg。
以握推來說,0-3個月為85kg,3-6個月為96kg。新手每個月可進步3.4kg
以硬舉來說,0-3個月為130kg,3-6個月為165kg。新手每個月可進步11.6kg
附註
1) 新手的數據,平均值似乎太高。這可能是因為,數據較低的人們不願意提供數據
2) 然而,訓練六個月的平均數據,以教練的眼光來看,似乎低了一些。這可能是大部分
的受訪者都是自我訓練,沒有特別督促自己的緣故。
http://imgur.com/laPiA9Y
這圖顯示握推平均進步的速度,從85kg(0-3個月)->152kg(5-10年),每組樣本數為40-450
人不等
原文連結可找到深蹲(102kg -> 216kg),以及硬舉(130kg->244kg)的相關資料,包含男性
女性的完整數據
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燃脂極限這方面,我其實不太了解原文想解釋的,即使作者很有誠意的錄了影片解說,還
是很難懂。唯一有印象的,就是他不停地強調,減脂一定會有掉肌肉的風險,別太在意,反正練回來很快 (掉肌肉因素太多,基因、體脂肪比例、飲食、訓練、睡眠品質)
https://youtu.be/ER0XQEWyqjo
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[原文] Data-Based Muscle, Strength, and Fat-Loss Targets to Set Realistic
Training Goals
http://www.strongerbyscience.com/realistic-training-goals/
[2005研究] Alpert, Seymour S. "A limit on the energy transfer rate from the human fat
store in hypophagia." Journal of theoretical biology 233.1 (2005): 1-13.
http://www.sciencedirect.com/science/article/pii/S0022519304004175
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減肥
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