運動和飲食菜單修改 - 健身
By Erin
at 2010-08-31T12:40
at 2010-08-31T12:40
Table of Contents
潛水快半年了,鼓起勇氣第一次PO文,請大家給我建議,讓我完成目標XD
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:21
身高:168
體重: 5/26 ----> 6/18 ----> 8/31
67kg 66.8kg 67.2kg
體脂率: 27% 23.2% 28%
基代; 1417 1408 1412
三餐內容
早餐:1.早餐店賣的三明治1個(燻雞/肉鬆/火腿/鮪魚,擇一)
2.全麥吐司*2片+萵苣3片+苜蓿芽1撮+起司1片+火腿1片+牛奶或無糖豆漿1馬克杯
3.饅頭夾蛋+起司1片
PS:早餐有時候會加一份水果(蘋果/芭樂/蕃茄/葡萄,擇一)
午餐:4副菜(都選擇蔬菜盡量不選加工食品)
1主菜(通常吃非油炸魚肉/雞肉,擇一)
1大碗白飯
這是自助餐便當,可是不油膩(吃完便當盒上也沒有油滋滋)又便宜(才50元!!)
晚餐:同早餐的2號+茶葉蛋1顆+水果一份(蘋果/芭樂/蕃茄/葡萄,擇一)
其他:上面是周一到周五的飲食,六日在家吃媽媽煮的,也不會太油膩
嘴饞或肚子餓會吃市場買的仙草(不加糖)+牛奶 或 special K +牛奶
不常喝含糖飲料,幾乎都喝水或無糖茶(青草茶/綠茶)
日常作息時間:暑假晚睡晚起(1,2點睡 9點~11點起床)10點半以後起床就直接吃午餐
開學期間(12點睡,7或8點起床)
生活型態:學生
運動習慣:每週運動4~7次,幾乎每天都會運動,除非生理期或身體不舒服才休息
1.X-bike 阻力4 騎60~120分鐘 (連續30分鐘休息一下)
2.快走1600公尺+跑步4000公尺(30分鐘左右跑完)+散步1200公尺 (全部約1hr)
3.重訓20分鐘+健身房滑步機30分鐘+健身車25分鐘
3號只有開學才會做,暑假就是1號和2號隨便選來做
我的問題:
我希望看起來瘦和緊實,所以目標應該是以減脂為主吧!
可是這三個月好像沒什麼成效.有點氣餒,也越來越沒有自信:(
有運動飲食也節制,可是體脂和體重都沒下降.不知道問題到底在哪?
減肥動機:有一天突然覺得...一輩子至少要當一次瘦子吧!
幻想自己可以穿挖背背心出門,展現減康瘦的身材 :D
我真的很努力想變瘦!!!!!! 救救我阿~~~~
--
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:21
身高:168
體重: 5/26 ----> 6/18 ----> 8/31
67kg 66.8kg 67.2kg
體脂率: 27% 23.2% 28%
基代; 1417 1408 1412
三餐內容
早餐:1.早餐店賣的三明治1個(燻雞/肉鬆/火腿/鮪魚,擇一)
2.全麥吐司*2片+萵苣3片+苜蓿芽1撮+起司1片+火腿1片+牛奶或無糖豆漿1馬克杯
3.饅頭夾蛋+起司1片
PS:早餐有時候會加一份水果(蘋果/芭樂/蕃茄/葡萄,擇一)
午餐:4副菜(都選擇蔬菜盡量不選加工食品)
1主菜(通常吃非油炸魚肉/雞肉,擇一)
1大碗白飯
這是自助餐便當,可是不油膩(吃完便當盒上也沒有油滋滋)又便宜(才50元!!)
晚餐:同早餐的2號+茶葉蛋1顆+水果一份(蘋果/芭樂/蕃茄/葡萄,擇一)
其他:上面是周一到周五的飲食,六日在家吃媽媽煮的,也不會太油膩
嘴饞或肚子餓會吃市場買的仙草(不加糖)+牛奶 或 special K +牛奶
不常喝含糖飲料,幾乎都喝水或無糖茶(青草茶/綠茶)
日常作息時間:暑假晚睡晚起(1,2點睡 9點~11點起床)10點半以後起床就直接吃午餐
開學期間(12點睡,7或8點起床)
生活型態:學生
運動習慣:每週運動4~7次,幾乎每天都會運動,除非生理期或身體不舒服才休息
1.X-bike 阻力4 騎60~120分鐘 (連續30分鐘休息一下)
2.快走1600公尺+跑步4000公尺(30分鐘左右跑完)+散步1200公尺 (全部約1hr)
3.重訓20分鐘+健身房滑步機30分鐘+健身車25分鐘
3號只有開學才會做,暑假就是1號和2號隨便選來做
我的問題:
我希望看起來瘦和緊實,所以目標應該是以減脂為主吧!
可是這三個月好像沒什麼成效.有點氣餒,也越來越沒有自信:(
有運動飲食也節制,可是體脂和體重都沒下降.不知道問題到底在哪?
減肥動機:有一天突然覺得...一輩子至少要當一次瘦子吧!
幻想自己可以穿挖背背心出門,展現減康瘦的身材 :D
我真的很努力想變瘦!!!!!! 救救我阿~~~~
--
All Comments
By Skylar DavisLinda
at 2010-09-02T14:15
at 2010-09-02T14:15
By Anonymous
at 2010-09-03T06:52
at 2010-09-03T06:52
By Jack
at 2010-09-04T09:36
at 2010-09-04T09:36
By Zenobia
at 2010-09-06T20:51
at 2010-09-06T20:51
By Connor
at 2010-09-09T04:11
at 2010-09-09T04:11
By Megan
at 2010-09-10T16:18
at 2010-09-10T16:18
By Connor
at 2010-09-14T16:40
at 2010-09-14T16:40
By Leila
at 2010-09-14T23:58
at 2010-09-14T23:58
By Skylar Davis
at 2010-09-16T19:24
at 2010-09-16T19:24
By Christine
at 2010-09-19T00:57
at 2010-09-19T00:57
By Ethan
at 2010-09-21T09:12
at 2010-09-21T09:12
By Eartha
at 2010-09-22T13:51
at 2010-09-22T13:51
By Hardy
at 2010-09-24T22:53
at 2010-09-24T22:53
By Donna
at 2010-09-28T11:07
at 2010-09-28T11:07
By Olivia
at 2010-10-03T05:07
at 2010-10-03T05:07
By Leila
at 2010-10-05T08:56
at 2010-10-05T08:56
By Jake
at 2010-10-08T12:12
at 2010-10-08T12:12
By Noah
at 2010-10-11T23:17
at 2010-10-11T23:17
By Andy
at 2010-10-16T01:42
at 2010-10-16T01:42
By Agatha
at 2010-10-17T07:46
at 2010-10-17T07:46
By Agatha
at 2010-10-19T05:57
at 2010-10-19T05:57
By Emily
at 2010-10-19T16:32
at 2010-10-19T16:32
By Edith
at 2010-10-21T10:22
at 2010-10-21T10:22
By Erin
at 2010-10-26T05:14
at 2010-10-26T05:14
By Callum
at 2010-10-27T02:42
at 2010-10-27T02:42
By Quanna
at 2010-10-29T18:25
at 2010-10-29T18:25
By Adele
at 2010-11-01T23:12
at 2010-11-01T23:12
By Dinah
at 2010-11-04T21:41
at 2010-11-04T21:41
By Kelly
at 2010-11-07T09:26
at 2010-11-07T09:26
By Donna
at 2010-11-08T08:19
at 2010-11-08T08:19
By George
at 2010-11-09T02:15
at 2010-11-09T02:15
By Kristin
at 2010-11-12T07:00
at 2010-11-12T07:00
By Belly
at 2010-11-17T06:59
at 2010-11-17T06:59
By Lydia
at 2010-11-20T03:56
at 2010-11-20T03:56
By Franklin
at 2010-11-22T09:41
at 2010-11-22T09:41
By Callum
at 2010-11-27T02:19
at 2010-11-27T02:19
By Freda
at 2010-11-27T21:52
at 2010-11-27T21:52
By Steve
at 2010-11-29T17:25
at 2010-11-29T17:25
By Poppy
at 2010-12-01T21:22
at 2010-12-01T21:22
By Belly
at 2010-12-03T14:58
at 2010-12-03T14:58
By William
at 2010-12-07T06:58
at 2010-12-07T06:58
By Una
at 2010-12-11T00:43
at 2010-12-11T00:43
By Andy
at 2010-12-13T03:13
at 2010-12-13T03:13
By Belly
at 2010-12-17T17:12
at 2010-12-17T17:12
By Belly
at 2010-12-19T01:18
at 2010-12-19T01:18
By Faithe
at 2010-12-19T21:14
at 2010-12-19T21:14
By Elizabeth
at 2010-12-22T10:58
at 2010-12-22T10:58
By Ivy
at 2010-12-24T09:43
at 2010-12-24T09:43
By Noah
at 2010-12-24T20:29
at 2010-12-24T20:29
By Blanche
at 2010-12-27T16:05
at 2010-12-27T16:05
By Ina
at 2010-12-31T02:49
at 2010-12-31T02:49
By Jake
at 2011-01-04T14:22
at 2011-01-04T14:22
By Emma
at 2011-01-05T15:31
at 2011-01-05T15:31
Related Posts
有關於基代的問題
By Thomas
at 2010-08-31T11:27
at 2010-08-31T11:27
太極拳:最佳的纖維肌痛治療法?
By George
at 2010-08-31T11:03
at 2010-08-31T11:03
女性重訓的迷思
By Aaliyah
at 2010-08-31T09:40
at 2010-08-31T09:40
太極拳:最佳的纖維肌痛治療法?
By Anthony
at 2010-08-31T08:35
at 2010-08-31T08:35
綠色運動 每天進行5分鐘
By Jacob
at 2010-08-31T07:49
at 2010-08-31T07:49