超級泡芙人想要減肥跟減體脂肪! - 健身
By Elma
at 2013-10-09T17:49
at 2013-10-09T17:49
Table of Contents
我是否已經詳讀置底文及精華區中的新手專區:是
基本資料
性別:女
年齡:34
身高:161
體重:51
BMI: 19.7
體脂率:生理期後 驚人的 34.6
基礎代謝率:康是美今天量1117
三餐內容
早餐:因為工作作息關係大約都睡到1030~1100 有時不吃 有時喝一杯蔬果汁
午餐:煮4-5個菜肉大餛飩、
或 煮麵(有時是白麵有時是泡麵)+青菜跟蛋
(因為我大多是下午兩點半出門上班,自助餐離家有點遠,
自己煮多種菜色又很花時間 感覺起床運動完再煮菜洗碗就要出門了)
或 饅頭一個+蔥花蛋
或 稀飯+荷包蛋+青菜
晚餐:跟公司同事一起訂便當 有時是乾拌麵跟燙青菜、水餃、
有時是一般便當(金仙、素便當等等)
日常作息時間:下午兩點半上班 晚上十一點下班
平常是1100起床運動完 1200-1300吃午餐
兩點半走路15分鐘去上班
晚間等便當到的時間大約是六點半到七點左右用餐
想提早早上起床的時間 但現在還在調整
因為之前工作都到更晚
以致於現在十一點下班也要將近兩點才睡得著>.<
生活型態:上班族
健康狀況:(是/否)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動?
有因心律不整心悸到心臟科就診 但醫生說只要沒不舒服都可以運動
當您活動時是否會有胸痛的感覺?否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況?否
您是否曾因暈眩而失去平衡或意識的情況?否
您是否有骨骼或關節問題,且可能因活動而惡化?否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)?同上 心律不整用藥
您是否知道您有任何不適合活動的原因?否
您是否知悉自己有任何慢性疾病? 甲狀腺低下算嗎?
您是否近期動過任何手術?否
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:否
運動習慣:(有氧運動請「務必」寫明心跳數、持續時間長短、及相關運動史)
過去8年因為工作時間關係真的很難運動(不是偷懶)
但是也因為工作常走路 所以整體看起來還好
2013.7月起
平均一週三次快走+慢跑 但是因為診斷出心律不整 一開始不太敢跑 大多是快走
心跳數在第7分鐘後開始維持在120-130上下
走30-40分鐘
走的時候跟走完心臟沒有不舒服的感覺
2013.8月中
心悸又突然嚴重 就醫也不知道原因 暫停了快走
2013.9月中至今
心悸狀況又停止 開始一週四天快走+慢跑
前5分鐘熱身後 快走跑步機
速度6.5約10分鐘後 轉到7.6~8跑10分鐘 再轉回6.5慢慢結束
我的問題:
1.體脂肪率驚人的高~我想是因為我過去的飲食真的非常的差
吃的很重口味,高油高鹹,炸雞比薩沙茶醬
而且不喜歡吃水果
(一方面懶,一方面我吃水果非常容易飽,半個蘋果就覺得再也吃不下了)
非常喜歡吃飯 往往拿到一個雞腿便當就不吃裡面的菜
因為覺得菜有一種外食的「油味」 往往就是把雞腿啃乾淨飯吃完
這些我都知道不好 但是總是要年紀漸長出了問題才正視
現在我拿到便當會先吃菜了~~
但我想問午餐如果不出門 又不想花很多時間烹煮的話 還可以有什麼變化?
還有晚餐便當很難選擇,因為都是多數決,
而且非常不方便外出自己購買~
可以怎麼解決呢?
2.純就外型上來看 我雖然上圍比較豐滿 但是四肢還算偏瘦 骨架小
簡單說就是看不出來體重有51 體脂肪率有將近35
可是這體脂肪率真的嚇到我了
請問以我本來運動的狀況 需要要加強到什麼程度 可以降低體脂肪呢?
我們家社區的小型健身房有兩三個重訓的機器 但真的只有兩三個
一個是仰臥起座、
一個是可以躺著往上舉左右桿的那種、
一個是把上面的長桿往下拉到胸前、而下面還有短桿也可以拉到胸前的
請問如果要做重訓,這些夠嗎?
再加上電腦人可以嗎?
3.我健康檢查出有甲狀腺低下的症狀
一般來說 會讓新陳代謝變慢,是因為這樣才讓我的基礎代謝率偏低嗎?
或者換句話問
靠重訓跟有氧提高基礎代謝率 能加強新陳代謝 進而改善甲狀腺低下嗎?
非常謝謝大家幫忙解答跟提出建議!!!!
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