挑戰本日最勵志減肥照 - 健身
By Quintina
at 2015-04-19T18:37
at 2015-04-19T18:37
Table of Contents
大家好~
我是加入減肥/重訓的行列不到半年的新手,
平常在這邊潛水吸收很多前輩的建議,
改變了飲食、也培養了每天重訓的習慣,
我想也來分享一下我的案例,
希望也可以幫助到跟我一樣剛開始加入迷網的人~
先分享一下減肥前後對照圖
http://i.imgur.com/C0NDSjO.jpg
由上而下有左而右,分別是Day-0、Day-30、Day-90、Day-120
Day-0 75.9KG、骨骼肌重33.3KG、體脂肪重17.4KG、體脂率23%
Day-30 76.7KG、骨骼肌重35.5KG、體脂肪重14.5KG、體脂率19%
Day-90 74.4KG、骨骼肌重35.8KG、體脂肪重11.8KG、體脂率15%
Day-120 還沒量XDD、最近感覺沒什麼變化有點緊張....
[運動的菜單]
一個禮拜4~5次,每次2.5~3小時,其中重訓1.5~2小時、有氧~1小時
重訓的部分因為都是教練叫我幹嘛我就幹嘛,
我沒有很認真在記我做了什麼跟做了幾組XDD
通常就是教練帶著做1hr,
我在自己重複或是加強二頭、三頭、腹部的部分0.5~1hr。
有氧我是跑步為主,
因為本身有在踢球可能腿部肌肉比較緊,
如果當天放鬆不夠,跑沒多久小腿脛骨就開始痛,
痛到跑不下去的話就會換成踩健身車。
跑步心率維持在140~150之間,
腳不痛的話就持續跑1hr。
踩健身車我是以間歇的方式,
全力踩10S、慢慢踩20S * 6次 為一循環,
每次大概3~4個循環就停了,
怕踩過頭會影響隔天的狀況。
[飲食的菜單]
飲食的部分我大概在Day-90後才開始調整,
Day-90前基本上還是不忌口的吃油膩膩的早餐、宵夜等,
Day-90後因為體脂率15%就覺得卡住下不去了,所以開始調整。
週一~週五
早餐:全麥饅頭*1、水煮蛋*1、香蕉/奇異果*1、微糖豆漿~250ML
午/晚餐:1/2拳頭的白飯、1~1.5拳頭的青菜、1~1.5雞胸肉/鯛魚片
隨時餓了就吃義美的全麥吐司1~2片
偶爾餓到睡不著就跑去買1~2顆茶葉蛋
週六~週日
出門的話就不忌口,麻辣鍋炸雞pizza都照吃,
在家的話就跟平常吃的一樣
因為懶得算熱量,所以分量其實都吃的蠻隨興的。
吃到現在大約1個月,因為還沒量體脂率所以也不知道成效XDD
雖然現在離自己目標還很遠,
但因為已經養成習慣了,
就每天堅持的做下去就對了。
體脂減到12%的時後,
我想學外國人曬斑玩玩來慰勞自己XDD
http://ppt.cc/wzrp
有玩過的人請教教我~~查不太到相關資料
另外最近看到大家在討論需不需要請教練的問題,
我也來分享一下我的心得,
開始重訓時因為ptt上一堆資訊懶的消化整理,
再加上身邊沒人在重訓可以問,
所以加入健身房會員當天,我就直接請了教練,
到目前為止大約上了50堂課左右吧,
我覺得請教練的好處是
1. 省去摸索的時間
2. 減少怠惰的理由
3. 找到成就感
4. 有個人聊天比較不會無聊XD
我覺得減肥/重訓跟收入、職涯際遇、人際關係這些複雜的東西不同,
是個有努力就看的到成果的東西,
沒有什麼運氣不好、人帥真好之類的東西在打擊你,
所以只要用對方法堅持下去,
當你看到成果後,就會有成就感繼續推動你努力下去。
所以我覺得有教練的幫忙下,
讓我可以直接用對的方法看到成果,
很快的進入這種成就感推動的正向循環。
唯一的缺點是一個月就要花掉將近三萬 > <
簡單的心得分享~
大家繼續努力~
Just go fucking do it~!!
--
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