運動8個月了! - 減肥
By Agnes
at 2015-05-16T16:16
at 2015-05-16T16:16
Table of Contents
我潛水在這版很久了,有從版上獲得幫助,也提供一點經驗給身材標準但想結實點,
上班族常久暫久坐、又有點懶的女生朋友!
非專業文,請大家鞭小力點,我運動很久非速成型的,大家參考看看就好。
【手機發文不便請見諒】
1.時間:201408~201505
2.體脂:27.9%→22%
3.體重:少3kg
4.BMI :19.9→18.6
5.目標:腰線→馬甲→川字腹肌,
希望以後懷孕也可以跟某model一樣有腹肌。
《前言》
一開始只是覺得工作、晚上上課、寫論文很累很累!身體一直虛胖+痘痘+內分泌
失調+心悸復發,心想再不運動我可能會死掉!
ps.認識我的人都知道我超級討厭運動, 所以我是『累~到~覺~悟』才動的。
*去年7中~8月:
開始跟妹妹去練瑜伽,某天聚餐時又遇到朋友,哇!她瘦好多又正!朋友說她是快走瘦
下來的,所以我決定先從『快走』開始(本人不喜歡跑步),然後拉妹妹一起!白天寫論文
,晚飯吃完就快走3km再慢慢增加(約1小時5.5km的速度開始,慢慢增加到6.5km),暑假只
做簡單規律的有氧。
一開始是為了健康,之後覺得馬甲線好看又性感,才想練練看!
*去年9-11月:
都是快走消脂為主,一週最少3天,下班吃晚餐前運動
(一開始還會變重,所以不要放棄,要持續,後面就會瘦了!)
有氧運動很無聊,所以聽個音樂或換騎腳踏車會比較好。11月腰線明顯許多、馬甲線也隱隱約約!
*去年11月-今年3月:
就開始加入7分鐘運動App、平板撐體、捲腹、反向伏力挺身等肌力運動,有氧的部分愛
上滑步機(一次30-40分鐘)。此時體脂約一直卡在24-25%,馬甲線有比較明顯了但腹部不
結實(肉肉的)!
(寒假跟過年怠惰許多)
*今年4-5月:
似乎意會到重訓和飲食的重要性!有一句話這樣說:『腹肌是在廚房練的』,之前我都
沒再控制飲食,一天要還吃四餐,難怪體脂卡很久 。於是我下載『腰瘦心機』app記錄,
也參考版上的飲食分享,開始加上重訓。飲食的部分等我有心得,再來分享好了。不過實
施兩個禮拜多的少油早餐,不喝甜的飲料,體脂就降2%了(非常驚訝!飲食超重要),
現在體脂約22-23%,最近又偷懶中XD
8個月前後比較
http://i.imgur.com/GcY2mRa.jpg
持續不放棄的秘訣是:
不停拍照給自己正增強,有個好妹妹陪我運動跟還跟我PK減肥賭大餐XD
還有跟減肥是為了吃更多大餐的同事們pk,哈。花錢買好看的運動用品!
最重要的是胸部沒縮小就繼續練囉~(以上大誤!)
夢想身材
http://i.imgur.com/rv3oJUo.jpg
謝謝大家!繼續默默潛水努力。
--
Tags:
減肥
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