減脂失敗的問題 - 健身
By Olga
at 2021-09-04T19:45
at 2021-09-04T19:45
Table of Contents
持續了大概三個月的減重,更想減脂,但效果很不理想,想請教哪裡出了問題
1.年齡38,身高170,體重從75 ,76左右降到71.多,但體脂肪只從26.5降到25.1,測量機器
是家用歐姆龍體重計,也有測過另一款,數字一樣
2.運動:
第一天
槓鈴臥推12rm*6set
斜上啞鈴飛鳥15rm*5set
斜上啞鈴臥推15rm*5set
機械夾胸12rm*5set或仰臥拉舉15rm*5set
第二天
單臂划船20rm*6set
滑輪下拉12rm*5set或反向飛鳥15rm*5set
啞鈴錘式彎舉12rm*5set
斜板啞鈴彎舉10rm*5set
第三天
槓鈴深蹲+墊腳尖15rm*6set
啞鈴肩上推舉15rm*5set
啞鈴前平舉12rm*5set
阿諾肩推10rm*5set
最近兩個禮拜把重量提升到6-12rm,課表大概這樣輪下去,約3 ,4天休息一天,一個禮拜
大約休1-2天,大約一個禮拜加做二到三次的開闔跳,150下*4組,最近兩個禮拜改成四五十
分鐘的核心訓練,不過工作是坐式生活,除運動外大多坐著
3.飲食
除第一個禮拜採168差點餓死掉了1公斤外,現在是
早餐:一顆水煮蛋+一杯乳清蛋白+100cc左右的鮮奶或有糖豆漿
午餐和晚餐:半碗飯+網購150克雞胸肉+3-4份的青菜,不過大多是外面自助餐,一天大概一
份水果,最近一個月水果會注意只吃火龍果柳丁蘋果芭樂,重訓完是兩顆水煮蛋+一杯乳清
蛋白,都沒吃額外的零食或飲料
https://i.imgur.com/s5ezeYB.jpg
https://i.imgur.com/c9RqbCm.jpg
照片為剛吃完晚餐,數字看來應該是減少的脂肪量不多,但體態肚子的肉是明顯變少,想尋
求建議到底哪裡有問題?感謝各位大神
--
1.年齡38,身高170,體重從75 ,76左右降到71.多,但體脂肪只從26.5降到25.1,測量機器
是家用歐姆龍體重計,也有測過另一款,數字一樣
2.運動:
第一天
槓鈴臥推12rm*6set
斜上啞鈴飛鳥15rm*5set
斜上啞鈴臥推15rm*5set
機械夾胸12rm*5set或仰臥拉舉15rm*5set
第二天
單臂划船20rm*6set
滑輪下拉12rm*5set或反向飛鳥15rm*5set
啞鈴錘式彎舉12rm*5set
斜板啞鈴彎舉10rm*5set
第三天
槓鈴深蹲+墊腳尖15rm*6set
啞鈴肩上推舉15rm*5set
啞鈴前平舉12rm*5set
阿諾肩推10rm*5set
最近兩個禮拜把重量提升到6-12rm,課表大概這樣輪下去,約3 ,4天休息一天,一個禮拜
大約休1-2天,大約一個禮拜加做二到三次的開闔跳,150下*4組,最近兩個禮拜改成四五十
分鐘的核心訓練,不過工作是坐式生活,除運動外大多坐著
3.飲食
除第一個禮拜採168差點餓死掉了1公斤外,現在是
早餐:一顆水煮蛋+一杯乳清蛋白+100cc左右的鮮奶或有糖豆漿
午餐和晚餐:半碗飯+網購150克雞胸肉+3-4份的青菜,不過大多是外面自助餐,一天大概一
份水果,最近一個月水果會注意只吃火龍果柳丁蘋果芭樂,重訓完是兩顆水煮蛋+一杯乳清
蛋白,都沒吃額外的零食或飲料
https://i.imgur.com/s5ezeYB.jpg
https://i.imgur.com/c9RqbCm.jpg
照片為剛吃完晚餐,數字看來應該是減少的脂肪量不多,但體態肚子的肉是明顯變少,想尋
求建議到底哪裡有問題?感謝各位大神
--
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健身
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