請問新手減肥一定要排程嗎 - 健身
By Mary
at 2014-05-14T15:30
at 2014-05-14T15:30
Table of Contents
※ 引述《sunychin (嘎哩)》之銘言:
: 如題 請問大家剛開始減肥有排表嗎
: 例如星期一三五重訓、二四六有氧這樣?
: 我一星期只有一天能去健身房做器材,其他時間都在家深蹲
: 目前是每天深蹲20下 x bike40分 捲腹100下
: 有時候看電視時會舉1.5kg的練手臂 每個動作15下3組
: 這樣的減肥已經持續兩個月,體重下降的速度很緩慢,請問是強度不足嗎?
原po你好
我來跟原po分享一下我的心得
雖然有可能被版上的大大炮
小弟我最重時85公斤大約是去年八月的事
到今年五月現在約莫65公斤
從立定減肥開始也過了八九個月
其實我沒有原po這麼複雜的菜單
我只有幾個原則
1少吃多動
2晚上六點後不吃東西
3慢跑一定要跑40分鐘
這幾個月都是這樣
當然我的早餐是鮪魚蛋餅加紅茶(這部份其實是不好的)
中晚餐則是吃家裡煮的
家裡老媽也很重養生所以飯菜都不會太油
也吃糙米飯
只是這樣到了約莫70kg的時候似乎有點停滯不前了
所以就加了核心肌群 但也只有棒體
目前體脂約為17%左右 最重那時候的體脂則沒量
當然想瘦體脂的話加入重訓是最好的
減肥是長期抗戰 他沒有立竿見影的效果
所以兩個月說要瘦很多其實是有難度的
當然除了特殊方法外
--
Sent from my Android
--
: 如題 請問大家剛開始減肥有排表嗎
: 例如星期一三五重訓、二四六有氧這樣?
: 我一星期只有一天能去健身房做器材,其他時間都在家深蹲
: 目前是每天深蹲20下 x bike40分 捲腹100下
: 有時候看電視時會舉1.5kg的練手臂 每個動作15下3組
: 這樣的減肥已經持續兩個月,體重下降的速度很緩慢,請問是強度不足嗎?
原po你好
我來跟原po分享一下我的心得
雖然有可能被版上的大大炮
小弟我最重時85公斤大約是去年八月的事
到今年五月現在約莫65公斤
從立定減肥開始也過了八九個月
其實我沒有原po這麼複雜的菜單
我只有幾個原則
1少吃多動
2晚上六點後不吃東西
3慢跑一定要跑40分鐘
這幾個月都是這樣
當然我的早餐是鮪魚蛋餅加紅茶(這部份其實是不好的)
中晚餐則是吃家裡煮的
家裡老媽也很重養生所以飯菜都不會太油
也吃糙米飯
只是這樣到了約莫70kg的時候似乎有點停滯不前了
所以就加了核心肌群 但也只有棒體
目前體脂約為17%左右 最重那時候的體脂則沒量
當然想瘦體脂的話加入重訓是最好的
減肥是長期抗戰 他沒有立竿見影的效果
所以兩個月說要瘦很多其實是有難度的
當然除了特殊方法外
--
Sent from my Android
--
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