減脂概念、方向 - 健身
By Quanna
at 2018-07-01T12:33
at 2018-07-01T12:33
Table of Contents
大家好,我是台南仔
在這被稱為肯德基大大!
常這版和肌肉灘遊晃,看到不少人在問「減脂」的部分
還有常有人提到大腿肉、蝴蝶袖的問題!
感覺還蠻多人不太清楚「減脂」方向該用什麼手段!
減脂方式目前看來最正規的大概就「碳循環飲食」法,
很多youtuber在減脂期都是用這種,效果就如他們展現的身材一樣。
然而,對像我這種體脂目標20附近也沒期限壓力的人
只要食物組合的方向對,慢慢的體脂也會往20方向遞減。
若目標更低,飲食方式就更極端和更需要運動重訓來輔助。
拿我做範例,原本體脂超過30預計用16/8斷食肯德基餐可以達到25附近
但是掉到27附近就開始停滯,檢視澱粉、糖的重量約130克
從薯條換沙拉、紅茶換無糖綠,約少了50克!
觀察一到兩週是否下降再做調整。
其實一步一步的自我檢視,減脂難受程度會比較簡易!
健身教練常常要開始就要人,少油少鹽少糖加水煮
方向是對的沒錯!但是難度太高,非常難適應不是人人都能承受。
最後,要說到食物組合比例方向
蛋白質盡量是每公斤體重2.2克,沒有的話盡量能到1.5克。
油脂部分讓食物好吃就好,不需要特別多或特別少
因為食物沒有油真的很難吃。
澱粉型碳水隨著體脂的停滯,就砍一些,慢慢砍難度才不會太高。
還有一個就是要保持有熱量赤字,赤字梯度決定體脂變化時間長度。
——————————————————————————————
有好的運動習慣,讓體態更美。
沒有的我們調整飲食,讓自己不要太慘。
謝謝大家觀看,不管你支持、反對或無意見 歡迎留言討論分享。
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Sent from JPTT on my iPad
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健身
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