降不下的體重及體脂,請給我建議 - 健身
By Eden
at 2013-10-23T23:01
at 2013-10-23T23:01
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:26
身高:163
體重:54
BMI:20.5
體脂率:27~29% (生理期前)
三餐內容:
早餐:通常是早餐店的火腿蛋土司(全麥土司不加美乃滋,常吃的那間蔬菜放蠻多的)
便利商店的罐裝拿鐵 (我真的不愛喝無糖黑咖啡)
午餐:不一定,麵飯都吃,但都是一般份量不吃大碗的,如果沒有青菜會再買一份燙青菜
晚餐:吃家裡晚餐,會以至少達到基代來看吃什麼,通常是1/3碗的飯+菜+魚肉或雞肉
日常作息時間:早上7點起床 9~18點上班 通常是21點左右運動40min~1hr
11點上床 (可是通常12點~1點才會睡著....)
生活型態:上班族(但從事業務工作,所以也不是一直坐在辦公室裡)
健康狀況:
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?否
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)?否
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?否
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:
x-bike:每週4天 每次20-30分鐘 從2013/6月至今 心跳自量大概有130上下...
鄭多燕(啞鈴):每週2-3天 都是隔天做 每次30min 從2013/6月至今
仰臥起坐:每天30下 從2013/8月至今
我的問題:
今年6月之前是個不愛運動的孩子,就算發胖也是以為自己年輕少吃點就瘦下來
後來發現代謝有變差,體重一升不回頭,開始每週加入運動,再吃的方面也開始注意熱量
和均衡
基乎不吃零食,但水喝比較少,喝不到1000cc,因為體質是喝一點點就會跑廁所
這方面點困擾....但從6月至今,體重一公斤都沒掉,體脂也是維持在27-29%(這樣
是不是我的身體將近1/3是脂肪啊?)有的時候4天運動下來有掉一點點,隔個1.2天
沒運動馬上又上升,讓我看了很洩氣啊~
請給我建議我是哪裡需要調整呢?
另外想問,肚子上的肉肉要怎麼減,己經被嫌棄,給男友載時從後面抱著聊天,
他都說,你講話時肚子一直頂我耶!
天啊!!!!我聽到都傻眼了....
有爬文看了一下,仰臥起坐無法消肚肚是真的嗎?我的內臟脂肪是3,這是否有關係呢?
抱歉在這邊潛水很久第一次發問,謝謝大家耐心看完~感恩不盡
--
Tags:
健身
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