越認真重訓體脂越高? - 健身
By Hazel
at 2017-02-11T10:20
at 2017-02-11T10:20
Table of Contents
各位巨巨們,大家好,小弟大概從前年8月開始走向減肥的路,從前年8月到去年11月為止
我都是用飲食控制加上大量有氧及少量重訓的方式進行減脂,也成功的瘦了將近30KG,
體脂從3X%降到約19%,大概從去年12月開始,想說改變一下運動的方向,希望能多增加一
點肌肉量,放棄了原本都會固定上的拳擊有氧跟飛輪課,專心做重訓,幾個月下來也有一
些進步,深蹲可以蹲到自己體重的1.2倍,握推也能推到將近1倍。
我的飲食原則沒變,粗糧澱粉地瓜、糙米、燕麥、全麥雜糧饅頭這類的,蛋白質也是雞蛋
、低脂牛奶、海鮮類、雞胸、去皮雞腿、少量的牛肉跟豬肉,大量的蔬菜跟每天2000~3000
cc水,堅果的油脂,除了因應重訓長肌肉的需求有再訓練完增加一份乳清蛋白的攝取,飲
食原則也都是少油、少鹽、無糖為主。
訓練沒有固定的菜單,但原則就是胸、背、腿、肩+二頭三頭分四天練一個循環,一個禮拜
休息1~2天,多關節深蹲、硬舉、臥推、肩推為主強度大約都是3~5rm做4~5組,然後做單關
節8~12rm做4~5組,偶爾會看心情加上非常非常輕度的有氧30min。
但這幾個月下來體脂不減反增,從19%已經增加到24%了,體重也多了4公斤左右,雖然肌肉
量也有少量增加,但增脂跟增肌的量應該差不多1:0.8,想問一下我目前這樣的訓練,如果
想要同時增肌減脂,需要怎麼調整?
--
我都是用飲食控制加上大量有氧及少量重訓的方式進行減脂,也成功的瘦了將近30KG,
體脂從3X%降到約19%,大概從去年12月開始,想說改變一下運動的方向,希望能多增加一
點肌肉量,放棄了原本都會固定上的拳擊有氧跟飛輪課,專心做重訓,幾個月下來也有一
些進步,深蹲可以蹲到自己體重的1.2倍,握推也能推到將近1倍。
我的飲食原則沒變,粗糧澱粉地瓜、糙米、燕麥、全麥雜糧饅頭這類的,蛋白質也是雞蛋
、低脂牛奶、海鮮類、雞胸、去皮雞腿、少量的牛肉跟豬肉,大量的蔬菜跟每天2000~3000
cc水,堅果的油脂,除了因應重訓長肌肉的需求有再訓練完增加一份乳清蛋白的攝取,飲
食原則也都是少油、少鹽、無糖為主。
訓練沒有固定的菜單,但原則就是胸、背、腿、肩+二頭三頭分四天練一個循環,一個禮拜
休息1~2天,多關節深蹲、硬舉、臥推、肩推為主強度大約都是3~5rm做4~5組,然後做單關
節8~12rm做4~5組,偶爾會看心情加上非常非常輕度的有氧30min。
但這幾個月下來體脂不減反增,從19%已經增加到24%了,體重也多了4公斤左右,雖然肌肉
量也有少量增加,但增脂跟增肌的量應該差不多1:0.8,想問一下我目前這樣的訓練,如果
想要同時增肌減脂,需要怎麼調整?
--
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健身
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