瘦不下來的原因?重訓? - 健身
By Ida
at 2013-10-20T23:50
at 2013-10-20T23:50
Table of Contents
我是否已經詳讀置底文及精華區中的版規：是（是／否，未詳讀即發問者刪文退回）
↑此行若未填或刪除，文章就會被刪除。
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先附上個人基本資料
性別:女
身高:157
體重:51
年齡:32
上班族,有一個4歲的小孩
體脂:今年3月量是24%
作息:11:30睡覺(最慢12點) 7點起床
飲食:
早餐:全麥土司夾蛋加黑咖啡or饅頭(無糖)加無糖豆漿
午餐:養生便當(糙米飯+2份青菜+乾煎虱目魚)
or糙米飯+1份燙青菜+1份燙過的菇類+清蒸雞胸肉(有時是乾煎土魠魚)+自製蒜泥醬油
or乾麵+滷菜(偶爾)
or刷刷鍋不吃火鍋料,全煮豬肉跟青菜跟菇類(偶爾)
午點:蘋果一顆or香蕉一根
晚餐:御飯糰or蘋果丁+無糖豆漿+kg低脂玉米片+燕麥片
or燙青菜+蒸雞胸肉+蒜泥醬油
每天都有喝2500cc的水
運動:
週一:跑步機40分(10分鐘6分速快走+25分鐘8~8.5分速跑+5分5分速緩和)
重訓器材:內夾腿機器+外夾腿機器 40~50KG 20下 各三組
仰臥起坐50下
伸展10[分鐘
週二:跑步機50分(10分鐘6分速快走+30分鐘8~8.5分速跑+10分5分速緩和)
or踏步機40分鐘
伸展10分鐘
週三:跑步機10分鐘(8分速)or飛輪10分鐘(冒大汗)
重訓器材:站姿後抬腿機器50KG左右各20下 3組
趴著後踢腿機器 3XKG左右各20下 3組
後背(從右上拉著兩個拉環網後背夾) 3XKG(?忘記了)20下 3組
仰臥起坐50下
伸展10分鐘
週五:飛輪有氧課程 50分鐘
事情是這樣的,自己以前都跳有氧舞蹈,從2年前愛上跑步後就一直有運動的習慣
剛開始跑操場時的確瘦很快(不管體重或是體態都是)
但是自從去年轉往健身房跑步之後體重幾乎都停滯不下了
有時候甚至因為幾天沒運動或是貪嘴多吃了點變胖
今年3月開始加入重訓的部份,發現褲子越來越緊了
量屁股大了0.5吋,大腿多了2公分,馬鞍肉越來越明顯
但是其實我對飲食以及運動量都很注意,實在找不到瘦不下來的原因
我自己覺得這樣的運動量應該不算少
可是一直瘦不下來 好挫折~
前兩天跟朋友聊到我可能是因為重訓所以屁股大腿變大了
友人說我應該是變胖了
所以來版上請教大家 我是哪各環節出了問題嗎
還是我應該先停重訓,乖乖繼續跑步減脂就好?
最後,附上讓我很困擾的身形
http://ppt.cc/NpD4
http://ppt.cc/tf7w
--
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健身
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