降體脂的速度很慢 - 健身
By Robert
at 2022-09-28T18:12
at 2022-09-28T18:12
Table of Contents
飲食控制也有兩三個月,每周都會固定重訓跟有氧
雖然是自己搭配的菜單,但執行至今還算有成果
先附上我的規律:
周2周4 >> 重訓
這邊我會以周2上身訓練為主
周4的話就是下肢訓練
周3周5周7 >> 有氧
慢跑、踩階梯等等,看心情
以上運動時間都是至少一個小時起步
飲食基本上不吃大魚大肉,也不油偏清淡
不會吃到飽,大約每餐六分飽而已,每天喝2000CC水
不過體脂肪在這區間只下降了2%左右,肌肉量也沒有很突出的成長
想請教各位有沒有成效快一點的方法,還是哪裡有問題都可以指教
先感謝各位了
https://i.imgur.com/c9MRVK1.jpg
--
雖然是自己搭配的菜單,但執行至今還算有成果
先附上我的規律:
周2周4 >> 重訓
這邊我會以周2上身訓練為主
周4的話就是下肢訓練
周3周5周7 >> 有氧
慢跑、踩階梯等等,看心情
以上運動時間都是至少一個小時起步
飲食基本上不吃大魚大肉,也不油偏清淡
不會吃到飽,大約每餐六分飽而已,每天喝2000CC水
不過體脂肪在這區間只下降了2%左右,肌肉量也沒有很突出的成長
想請教各位有沒有成效快一點的方法,還是哪裡有問題都可以指教
先感謝各位了
https://i.imgur.com/c9MRVK1.jpg
--
Tags:
健身
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