重PO 想要減肥 - 減肥
By Damian
at 2015-03-12T18:33
at 2015-03-12T18:33
Table of Contents
本標題專供對於本身的減肥計畫有疑問,希望其他版友提供減肥建議用
我是否已經詳讀置底文及精華區中的版規:是
基本資料
性別:我是男生
年齡:26
身高:166
體重:84
BMI:30
體脂率: 36 目標 20-25
參考照片:http://ppt.cc/yydJ 肥肉照慎入
早餐:普通三明治+豆漿 (肉包+豆漿)(吐司+小黃瓜+全蛋+蔬果汁)
午餐:公司午餐 (粗估800~900Kal) <<--盡量只吃一半
晚餐:清淡的湯 青菜*2 偶爾有鮭魚 白飯半碗
其他:由於是輪班 半夜肚子會吃餅乾(蘇打餅乾 牛奶餅乾) 止飢
日常作息時間:工作時間是三班制 早早中中夜夜休休
早班0730-1530
中班1530-2330
夜班2330-0730
生活型態:上班族
健康狀況:還OK 只是爬樓梯會喘 肌耐力不好
運動習慣:昨天有版友說我運動強度低時間短 故改正之 請大家幫我看一下
快走+慢跑 30Min 一開始先暖暖身拉拉筋 再來就是快走等身體熱了就開始跑
由於肺活量不是很好 大概是呈現"走7跑3"的狀況 希望會越來越好
在家則是 仰臥起坐12下*3組 伏地體身12下*3組 擴胸伸展12下*3組 (都會痠)
搖搖呼拉圈15-20MIN TABATA基礎的
我的問題:
問題1.每個人都有基礎代謝率,我算出來大概1964卡路里/一天
請問我每天都要攝取多少卡洛里才能有效的瘦下來?!
自己有在計算每天吃進肚子的卡洛里大概1900-2000
問題2.正常來說做仰臥起坐或者其他肌力訓練 會越做越輕鬆
我怎越做越辛苦的感覺 ? 拜託各位了
問題3.我快走+慢跑 是否要每天呢? 是否要跟其他基礎訓練搭在一起呢?
問題4.人家都說運動過後30分鐘 才開始燃燒脂肪 前面大部分都水而已
我正常都快走20分鐘慢跑10分鐘 這樣有效嗎?
還是我改成快走30分鐘 慢跑10分鐘 這樣拉長~
我知道運動是要慢慢來 我也想要跑久一點 可是
心有餘而力不足 尚在努力
謝謝大家看完 !!!!!!!!!
--
世界沒有悲劇和喜劇之分,如果你能從悲劇中走出來,那就是喜劇
如果你沉緬於喜劇之中,那它就是悲劇。
如果你只是等待,發生的事情只會是你變老。
人生的意義不在於拿一手好牌,而在於打好一手壞牌。
--
我是否已經詳讀置底文及精華區中的版規:是
基本資料
性別:我是男生
年齡:26
身高:166
體重:84
BMI:30
體脂率: 36 目標 20-25
參考照片:http://ppt.cc/yydJ 肥肉照慎入
早餐:普通三明治+豆漿 (肉包+豆漿)(吐司+小黃瓜+全蛋+蔬果汁)
午餐:公司午餐 (粗估800~900Kal) <<--盡量只吃一半
晚餐:清淡的湯 青菜*2 偶爾有鮭魚 白飯半碗
其他:由於是輪班 半夜肚子會吃餅乾(蘇打餅乾 牛奶餅乾) 止飢
日常作息時間:工作時間是三班制 早早中中夜夜休休
早班0730-1530
中班1530-2330
夜班2330-0730
生活型態:上班族
健康狀況:還OK 只是爬樓梯會喘 肌耐力不好
運動習慣:昨天有版友說我運動強度低時間短 故改正之 請大家幫我看一下
快走+慢跑 30Min 一開始先暖暖身拉拉筋 再來就是快走等身體熱了就開始跑
由於肺活量不是很好 大概是呈現"走7跑3"的狀況 希望會越來越好
在家則是 仰臥起坐12下*3組 伏地體身12下*3組 擴胸伸展12下*3組 (都會痠)
搖搖呼拉圈15-20MIN TABATA基礎的
我的問題:
問題1.每個人都有基礎代謝率,我算出來大概1964卡路里/一天
請問我每天都要攝取多少卡洛里才能有效的瘦下來?!
自己有在計算每天吃進肚子的卡洛里大概1900-2000
問題2.正常來說做仰臥起坐或者其他肌力訓練 會越做越輕鬆
我怎越做越辛苦的感覺 ? 拜託各位了
問題3.我快走+慢跑 是否要每天呢? 是否要跟其他基礎訓練搭在一起呢?
問題4.人家都說運動過後30分鐘 才開始燃燒脂肪 前面大部分都水而已
我正常都快走20分鐘慢跑10分鐘 這樣有效嗎?
還是我改成快走30分鐘 慢跑10分鐘 這樣拉長~
我知道運動是要慢慢來 我也想要跑久一點 可是
心有餘而力不足 尚在努力
謝謝大家看完 !!!!!!!!!
--
世界沒有悲劇和喜劇之分,如果你能從悲劇中走出來,那就是喜劇
如果你沉緬於喜劇之中,那它就是悲劇。
如果你只是等待,發生的事情只會是你變老。
人生的意義不在於拿一手好牌,而在於打好一手壞牌。
--
Tags:
減肥
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