感觉你的基础代谢，应该在1300左右。你先试着吃1200两个月，保持现有运动水平。 关键是每天要记food log, every single day!!! No cheating~;) 同意, 持续也很关键, 连续饿7天效果绝对比饿3天多吃一天好上一倍. 一定要记下EVERYTHING, 算每一样的卡路里, 1200 吃的非常健康都很容易超.
1. Calories are energy. There are 3 energetic states we can be: a surplus, a deficit, or a balance. An energetic deficit must be in place in order to lose fat!
2. Caloric deficit can come from a multitude factors: less food in, more energy expended, or a combo of both.
3. Once this deficit is in place, no matter what we do, we don't get to pick and choose where the fat leaves our body in what order. Unfortunately, we all lose fat in unique, genetic patterns. In theory: our problem spots or where we hold fat quickest/most is usually going to be the last place the fat leaves. No exercise is going to change this pattern!
4.Buiding muscle is a very intensive process, energetically speaking. Hence, building muscle while in energetic deficit is nearly impossible. In theory, the only people that might be able to do it are very fat and/or very detrained people...
5. If your goal is around fat loss, it is going to be ESPECIALLY dictated by nutrition!!! Yes, exercise is very important, but it is a distant second behind nutrion.
1. Talking about nutrition, first off, you need to estimate your caloric maintenance level.
2. You can use some fancy formulas to figure out your maintenance level. I like to bypass them and simply use 15 calories per pound of body weight. And if you think you have a depressed metabolism system, you may want to lower the number between 10 to 14.
3.Keep a food log for 2 weeks of everything you eat and each foods caloric value. If your weight has been stable following this same type of eating, you can reasonably assume that you are eating close to your maintenance intake, where energy in = energy out.
4. Next, you need to set up a diet plan to make sure your eat "right" within your caloric goal. The rule that has been working for me is: 1-1.5 gram of protein for each pound that I weigh. And there are 4 calories in each gram of protein. 50-100 grams fat as a minimum. And there are 9 calories per gram of fat. The leftover calories are where I add my carbs and other macronutrients.
5. One of the reasons for us to plateau is due to poor adherence. You have to follow this on a larger continum, not just by day. Sure, you were in calorie deficit today. Good for you, but what were you for the month? What were you for the past several months?
6. Another reason for plateau is the "depressed metabolism", especially for those of you who are starting out w/o that much weight to lose, or who have been under-eating for quite some time. This means you have to find more ways to trick your body into thinking you are NOT starving. And this is the concept of "refeeds" come into play, or so called "zig-zag dieting" or "cyclying diet", so on and forth...
7. Regarding "low carb" diet approach: I understand there are lots of debates on this subject. My own take is " All diets are based on calories, even if they don't directly say it...so as long as you are in a deficit, you lose weight regardless of low or high carbs"! There is only one underlying factor that drives weight loss, and that is calorie balance~~~!!!
8. Nothing should be set into stone. Always monitor your progress through measurements. If things are not heading in the right direction, modify your maintenance level or add on more exercises. Also remember that you're not going to drop more than at most 3lbs per week...Slow and steady wins this race~~:)
9. As promised earlier, there is an author Lyle McDonald, this guy is a scientist! If you would like to read some serious stuff, read his books!!
这层楼还讲吃, 主要说说那个著名的"1200卡"~~~ i.e. why under-eating is NG~~
For all of us who has tried eating 1200 cals understand how hard it is! If any normal sized female told me that she has being full on 1200 (i.e. 不饿), tells me that she has been under eating for a long time~~~
Why is under-eating bad? There are many reasons actually but the 2 main ones I consider are:
1) Sanity. Most people starve by eating such a little amount. So expecting them to adhere to a 1200 calorie meal plan isn't going to work for long run. It will lead to binging and hate for the plan. Even for people with very small appetites, you still have a functioning body that warrants proper nutrition.
2) Sane Weightloss. Losing too much weight too quickly usually leads to negative side effects. It could mean you are losing muscle along with your fat, which is never disired. It also means that your body is going to start resisting your attempts to lose weight a lot sooner, thus, cutting your dieting ability in half. And when the loss stalls, you don't have much room to create more of a calorie deficit since you are already under-eating. i.e. it leaves you no/little room to wiggle~~~
All in all, our body is much smarter than what we thought...it adapts really fast. As you lose weight, your metabolism gets slower and slower. However, by under-eating, you magnify this process. It happens faster. Sure, you can bust through a plateau by dropping calories even more, but you eventually reach to a level where it is impossible to drop anymore w/o killing yourself, literally and figureatively~~~:)
So...really, all you need to know is : Diet too hard = BAD!!!
Bad = rapid metabolic slowdown and muscle loss
Everything above = weight loss plateau long before you reach your goals with no room to change things.
1.先说Cardio的种类. 我一般交替着做两种: HIIT (High Intensity Interval Training) and SS (Steady State)
2. SS cardio uses primarily fat stores as its energy source, while HIIT uses primarily carbohydrates as its fuel source. 看上去似乎SS比HITT在见肥上更有效果, 其实未必. 因为还有另一个重要的概念: Total daily energy expenditure (TDEE). TDEE plays a much larger role in fat loss, and HIIT drastically increases your TDEE! Because after a bout of HIIT, something known as excess post-exercise oxygen consumption (EPOC) is increased.
3. So...you may burn more calories and fat during SS cardio, when you factor EPOC into the equation, you actually end up burning more energy performing HIIT rather than SS cardio...
4. Another beauty of HIIT lies in the fact that you do not have to, nor should you be able to, train as long as you would with SS cardio. So, in a nutshell, HIIT is more effective due to the increased EPOC and energy utilization and more efficient due to the time consumption issue~~
5. 从人体肌肉结构来讲, 有一种muscle 叫 Tyep lla muscle fibers. HIIT cardio tends to turn type llb fibers into type lla due to an increas in the ability to uitilize the oxidative cycle...(太学术了, 就不展开讲了:)
6. As what I always said, what works best for one, may not work best for another. Not everyone should expect to be ready for HIIT in your first month of training. It takes a build up of fitness to perform true HIIT!! A simple progression for those with no exercise experience might look something like this: Low intensity SS (40-60% of max HR, ball-parked) SS (70-85% of max HR, ball-parked) Interval training HIIT
7. Despite the fact that I LOVE running, I have to say that one of the biggest misconceptions is that losing fat entails boat-loads of cardio... The key is finding the balance where you are not absolutely starving and/or running 1000 miles per week. And there is plenty acreage in between~~!!!;)
1. Theoretically, there is no such thing as "toning"...Weight training only does two things: given the proper nutrition (deficit/surplus), it maintains or builds muscle. The "toned" look is a function of body fat levels. The less body fat you have, the more muscle will be exposed.
2. While in a caloric deficit, the ONLY thing weight training does for you is wards of catabolism (i.e. tissue breakdowns). Because a deficit will ALWAYS lead to tissue loss, and this tissue can and will be comprised of muscle and fat. The idea of adding weight training is to send the right biochemical signals to trigger as much as muscle maintenance as possible and let the losses come primarily from fat.
3. Due to your limited calories intake when dieting, you need to be very efficient and wise in terms of program selection. Very brief and intense workouts are best suited to accommondate a calorie deficit. Just throw in a very general, blanket recommendation here: 2 times total body workouts per week, consisting of the big barbell lifts, squats, deadlifts, horizontal pressing, and pulling, and vertical pressing and pulling.
4.Now, let me talk about how much weight you need to put on the bar? The problem with light weights while dieting is simple: you are not giving your body a reason to hold onto the muscle. So, the general rule of thumb is to pick up heavy things! Big exercises that call on big, numerous muscles are ideal for muscle maintenance.
以上几楼, 都是一些健身的基础理论。Nothing I give you is going to be magic though! It dosen't work like that~~~though we wish:) Remain in caloric deficit, do cardio to supplement this deficit, and lift weights to maintain muscle, and the end result if you do it long enough and consistently enough will be the "good" genetic version of you~~~!!!
Anyone who has studied the human body knows that hormones are the regulatory unit of the body. I might talk a little bit about leptin, gherlin, peptide, etc...depending on if we need them~~~
I do not wanna muddy the waters until necesary, so leave it open as is...at least for now~~~:) [此贴子已经被作者于2012/3/29 2:01:30编辑过]
1. Talking about nutrition, first off, you need to estimate your caloric maintenance level.
2. You can use some fancy formulas to figure out your maintenance level. I like to bypass them and simply use 15 calories per pound of body weight. And if you think you have a depressed metabolism system, you may want to lower the number between 10 to 14.
3.Keep a food log for 2 weeks of everything you eat and each foods caloric value. If your weight has been stable following this same type of eating, you can reasonably assume that you are eating close to your maintenance intake, where energy in = energy out.
4. Next, you need to set up a diet plan to make sure your eat "right" within your caloric goal. The rule that has been working for me is: 1-1.5 gram of protein for each pound that I weigh. And there are 4 calories in each gram of protein. 50-100 grams fat as a minimum. And there are 9 calories per gram of fat. The leftover calories are where I add my carbs and other macronutrients.
我要修我要修！开课吧，你的reference都是哪些书？
哈哈。。。多了，先给两本好玩儿的看：Human Biology, DSM IV...:)
每天进来学习.
外边那个MM硬生生的两个月饿掉20磅, 看得我心跳加速外加眼睛发绿啊. 看来我是饿地不够狠啊. 太郁闷了, 没吃饱还平台, 现在完全错乱了. 咋整啊.
生饿，短期管用，长期无效，后患无穷！
生饿，短期管用，长期无效，后患无穷！
恩, 我明白. 就是觉得自己也饿着, 还没有效果, 太亏了.
炼锻得不够，饭吃得不对。。。
恩都有可能. 所以闹心.
锻炼了两个月, 多吃了两个月, 体重没减, 尺寸更大了. 真闹心.
你啥时候才开始多吃的？？
What's your weight? And what's your goal?
先在饮食上下功夫！找到基础代谢值，吃低于其的卡数！在加上适度cardio..and compound wt! 试验三个月，应该有效果！
In regard to 8mins abs, please ditch it if you would~~~:)
纯菜鸟看到这个就想激动的问下，吃低于基础代谢值，需要把活动量也加上吗？比如我BMR就是1350，吃低于1350还是吃低于1350*1.35的大卡呢？
求解~~~~~
哈哈。。。多了，先给两本好玩儿的看：Human Biology, DSM IV...:)
有书的link吗？
如果腰腹脂肪尤其多，持续的有氧是不是全身均匀减到其他地方很薄后才开始减腰腹的深层脂肪？唉我也不知道我表达明白了没
最容易囤积脂肪的地方，就是最后才会减到的地方！unfortunately, that's how our body works~~~Spot reduce is absolutely impossible !
你啥时候才开始多吃的？？ What's your weight? And what's your goal?
两个月前开始每天都多吃呀, 1400-1500左右. 本来饿着减到130磅, 结果现在又回到135了. goal嘛, 回到120就心满意足了.
我现在基本隔天50分钟fat burning zone elliptical, 第二天WT, 20-30分钟.
吃的东西跟你差不多, 几乎没有垃圾食品, 高蛋白(turkey breast, chicken breast, salmon, low fat cheese)低carb(来自全麦, 草莓, 蓝莓, 蔬菜)
[此贴子已经被作者于2012/3/28 15:33:12编辑过]
恩都有可能. 所以闹心.
还得卡吃的，得吃得高效
我一直这么觉得.
也木啥大坏处，就是瞎耽误功夫而已：）
也木啥大坏处，就是瞎耽误功夫而已：）
我是一直听人说"哎呀, 每天八分钟, 腰还是那么粗".
最容易囤积脂肪的地方，就是最后才会减到的地方！unfortunately, that's how our body works~~~Spot reduce is absolutely impossible !
要想把腰腹最终减掉，岂不是要经历一个其他地方脂肪薄得可怜的长期过程？唉，太没手感了
我有runners' knee ~~~>_<~~~
你ep试验下reverse mode...
你ep试验下reverse mode...
我喜欢这个, 跑个10分就倒着跑两分钟.
有书的link吗？
木！全是纸砖头！：）
纯菜鸟看到这个就想激动的问下，吃低于基础代谢值，需要把活动量也加上吗？比如我BMR就是1350，吃低于1350还是吃低于1350*1.35的大卡呢？
求解~~~~~
我算代谢值很简单：体重（磅）x 10 到 15之间的一个数值。 运动量大，选高数值，长期饿过的，选低数值。
木！全是纸砖头！：）
human biology是哪本？
两个月前开始每天都多吃呀, 1400-1500左右. 本来饿着减到130磅, 结果现在又回到135了. goal嘛, 回到120就心满意足了.
我现在基本隔天50分钟fat burning zone elliptical, 第二天WT, 20-30分钟.
吃的东西跟你差不多, 几乎没有垃圾食品, 高蛋白(turkey breast, chicken breast, salmon, low fat cheese)低carb(来自全麦, 草莓, 蓝莓, 蔬菜)
[此贴子已经被作者于2012/3/28 15:33:12编辑过]
感觉你的基础代谢，应该在1300左右。你先试着吃1200两个月，保持现有运动水平。 关键是每天要记food log, every single day!!! No cheating~;)
我算代谢值很简单：体重（磅）x 10 到 15之间的一个数值。 运动量大，选高数值，长期饿过的，选低数值。
简洁！易懂！明了！无限感激和崇拜~
Star Trek...it's boring ~~~:(
我也是先看的书，后看的电影，的确是书好！Zuckerberg, 够狠。。。"I'm a CEO, Bitch!"~~~~
从来都对 Star Trek 无感。
嗯。Zuckerberg 确实狠。不管是谁，只要他认为是拦路的，一律干掉，毫不手软。
要想把腰腹最终减掉，岂不是要经历一个其他地方脂肪薄得可怜的长期过程？唉，太没手感了
心疼波了吧；）。 波除了脂肪，还有乳腺和激素控制着。。。万一你是人群中万众之一的特殊基因~~~：）
随着观众口味的不断提高，以及审美疲劳，一个艺人/公众人物，要想sustainable for long time, 还真是需要功夫+人品：）
所以我觉得 dave letterman 很厉害。很喜欢看他采访别人，那个互动，真好。
感觉你的基础代谢，应该在1300左右。你先试着吃1200两个月，保持现有运动水平。 关键是每天要记food log, every single day!!! No cheating~;)
我开始减的时候, 应该是去年这个时候吧, 就是吃1200卡, 每天完全记录, 减了10磅, 去年夏天就开始不动了. 我开始加运动量, 就变得混乱了, 因为运动以后, 1200卡明显不够, 可是吃回来, 体重就开始变重. 一点点的. 看了好多文章和post, 都说要多吃. 我就开始多吃多运动, 结果...
我感觉要是吃1200卡, 完全没有力气和精力运动啊, 咋办?
心疼波了吧；）。 波除了脂肪，还有乳腺和激素控制着。。。万一你是人群中万众之一的特殊基因~~~：）
错错错，这个一点不心疼，反倒是我减脂的重要目标，心疼屁股
感觉你的基础代谢，应该在1300左右。你先试着吃1200两个月，保持现有运动水平。 关键是每天要记food log, every single day!!! No cheating~;)
同意, 持续也很关键, 连续饿7天效果绝对比饿3天多吃一天好上一倍. 一定要记下EVERYTHING, 算每一样的卡路里, 1200 吃的非常健康都很容易超.
所以我觉得 dave letterman 很厉害。很喜欢看他采访别人，那个互动，真好。
同喜欢他
还没走呢...正准备呢, 先贴图消消食...等娃们睡了, 我就积木了~~~但愿今天放好看的电影!
12:19:00 AM的发言, 午夜场的锻炼？积木还开着？
同意, 持续也很关键, 连续饿7天效果绝对比饿3天多吃一天好上一倍. 一定要记下EVERYTHING, 算每一样的卡路里, 1200 吃的非常健康都很容易超.
我最近看了一些关于calorie cycling的文章, 很多种循环, 不过很多人推崇饿两天多吃一天的办法呢. 我也不知道怎么办. 就琢磨着哎个试试吧.
human biology是哪本？
大教科书啊~~：）
我开始减的时候, 应该是去年这个时候吧, 就是吃1200卡, 每天完全记录, 减了10磅, 去年夏天就开始不动了. 我开始加运动量, 就变得混乱了, 因为运动以后, 1200卡明显不够, 可是吃回来, 体重就开始变重. 一点点的. 看了好多文章和post, 都说要多吃. 我就开始多吃多运动, 结果...
我感觉要是吃1200卡, 完全没有力气和精力运动啊, 咋办?
1200吃啥，如何分配也很重要！ 等我下班有时间认真说。。。stay tuned~~;)
错错错，这个一点不心疼，反倒是我减脂的重要目标，心疼屁股
屁股木担心，上面有大量肌肉，偶的还在，木小：）
1200吃啥，如何分配也很重要！ 等我下班有时间认真说。。。stay tuned~~;)
好地, 死等.
12:19:00 AM的发言, 午夜场的锻炼？积木还开着？
嘿嘿，偶是西部时间：）华人是东部：）
我最近看了一些关于calorie cycling的文章, 很多种循环, 不过很多人推崇饿两天多吃一天的办法呢. 我也不知道怎么办. 就琢磨着哎个试试吧.
晚上给你推荐一个人的书。。he's a scientist!
我最近看了一些关于calorie cycling的文章, 很多种循环, 不过很多人推崇饿两天多吃一天的办法呢. 我也不知道怎么办. 就琢磨着哎个试试吧.
看你能饿到什么程度, 两天600一天1800还成, 一般人吃1200 就觉得饿, 两天1200一天1800理论会减但实际基本减的龟速, 还得是严格的1200
看你能饿到什么程度, 两天600一天1800还成, 一般人吃1200 就觉得饿, 两天1200一天1800理论会减但实际基本减的龟速, 还得是严格的1200
基本都是这个计算法.
错错错，这个一点不心疼，反倒是我减脂的重要目标，心疼屁股
你是大大波啊，有资本，当然不心疼了
你ep试验下reverse mode...
这样suppose是锻炼不同地方的肌肉么？原理是啥？EP上我倒是试过HIIT，心跳能到190，可是真心不能再粗腿了~~>_<~~
还有，mm能分享你腿部拉伸的动作么？
谢谢！
以下是引用无风自飞在3/28/2012 3:23:00 PM的发言：
En...but the real challenge is "how to lose fat but maintain muscle", that's the beauty of appropriate weight traning! 回头一定要认真唐这个topic!
以下是引用StreetWithNoName在3/28/2012 3:29:00 PM的发言：
恩, 我明白. 就是觉得自己也饿着, 还没有效果, 太亏了.
那我不是更惨。每天都饿着，还要去gym跑个３－４miles，体重还没人家掉的快。。。
差不多啊, 咱俩, 我不掉反而还涨回来了. 比惨, 你不行. 哈哈.
以下是引用无风自飞在3/28/2012 4:01:00 PM的发言：
1200吃啥，如何分配也很重要！ 等我下班有时间认真说。。。stay tuned~~;)
以下是引用lusi在3/28/2012 4:37:00 PM的发言：
你是大大波啊，有资本，当然不心疼了
以下是引用StreetWithNoName在3/28/2012 5:25:00 PM的发言：
差不多啊, 咱俩, 我不掉反而还涨回来了. 比惨, 你不行. 哈哈.
买跑步鞋，建议去店里让sa帮忙测量，试穿！
大部分店都没有专门给平足的鞋子， 找了好多家店， 只见过 ｓａｕｃｏｎｙ有。
锻炼了两个月, 多吃了两个月, 体重没减, 尺寸更大了. 真闹心.
你吃多少？怎么样应该是保持吧？ 怎么还大了？
你吃多少？怎么样应该是保持吧？ 怎么还大了？
不知道咋回事情啊. 也有可能今天量的时候水肿(希望如此), 闹心...
以下是引用StreetWithNoName在3/28/2012 5:40:00 PM的发言：
不知道咋回事情啊. 也有可能今天量的时候水肿(希望如此), 闹心...
先在饮食上下功夫！找到基础代谢值，吃低于其的卡数！在加上适度cardio..and compound wt! 试验三个月，应该有效果！
In regard to 8mins abs, please ditch it if you would~~~:)
我一直都明白自己的基础代谢值， 就是不经饿啊， 当然也没有猛吃， 就是吃的比 基础代谢值高３００大卡。
嗯。。。睡眠问题，又是个超级话题。还是先运动起来，外加调整心情！
运动一直都有， 心情。。。无可奈何 。。。。
她在BSO长了很多muscle
白跟着大师xiao了. 肌肉那么容易长地嘛...哈哈...
我一直都明白自己的基础代谢值， 就是不经饿啊， 当然也没有猛吃， 就是吃的比 基础代谢值高３００大卡。
我一直都不知道自己的基础代谢值. 去年开始减, 1200卡. 俩月减了10磅, 后来平台, 加运动就混乱了. 哎..
大部分店都没有专门给平足的鞋子， 找了好多家店， 只见过 ｓａｕｃｏｎｙ有。
我也是平足，一般需要motion control 的跑鞋。这种鞋是相对少一些。我觉得brooks 不错。后来换了Asics，不喜欢，准备在换回brooks。你可以去running store 问问。
我一直都明白自己的基础代谢值， 就是不经饿啊， 当然也没有猛吃， 就是吃的比 基础代谢值高３００大卡。
高300， 肯定减不了， 除非你的运动量消耗的比300卡多。
刚看了前几页贴的文章。 和无风说的差不多。首先要制定目标。如果目标是减脂，那饮食+cardio 是最有效的。减脂和增肌不能同时进行。
[此贴子已经被作者于2012/3/28 17:59:32编辑过]
这样suppose是锻炼不同地方的肌肉么？原理是啥？EP上我倒是试过HIIT，心跳能到190，可是真心不能再粗腿了~~>_<~~ 还有，mm能分享你腿部拉伸的动作么？谢谢！
倒着跑比正着跑用到的肌肉还多
我也是平足，一般需要motion control 的跑鞋。这种鞋是相对少一些。我觉得brooks 不错。后来换了Asics，不喜欢，准备在换回brooks。你可以去running store 问问。
好的，谢谢。 你经常跑步吗？我跑步的时候觉得小腿前面的肌肉痛。
高300， 肯定减不了， 除非你的运动量消耗的比300卡多。
是的，我的体重一直保持不变，体能因为运动进步了很多。就是不能饿：）
这样suppose是锻炼不同地方的肌肉么？原理是啥？EP上我倒是试过HIIT，心跳能到190，可是真心不能再粗腿了~~>_<~~ 还有，mm能分享你腿部拉伸的动作么？谢谢！
用的更多的是腿前侧的肌肉.
心跳190太高了, 除非有专业运动的坚实底子, 一般人会很不舒服的... 偶尔冲下180足矣:) 除非你20出头~~:)
腿部拉伸, 就那么几个标准动作, 你youtube看一下, 比我说的明白:) 还有就是大家都在用的foam roller, 也非常有效!!!
难道cardio+WT 还不能维持muscle吗？cardio+WT 肯定能 loss fat
?? 晕~~~??
?? 晕~~~??
你快点更新啊, 我等着呢...要下班了. 哈哈. 回家我就不咋上网了.
在思考, 怎么才能写的尽量简明扼要...
就不一一回了...晚上来写篇论文吧~~~:)
在思考, 怎么才能写的尽量简明扼要...
那我明天来看.
那我明天来看.
嗯...我现在得先wear mommy's hat, cooking and taking my daughter to her piano lesson~~~:)
无风在吗？给你闪一个我的太极功夫装啊
啊！好！快！！；）
以下是引用echowenqi在3/28/2012 5:30:00 PM的发言：
我发现生娃前，如果瘦，基本上从胸瘦起。但是现在，好象不是了。我减了１５ lb，可是bra没觉得有原来那么明显的变化。。。
照相技术很差啊。脸照虚了，连ps都省了
[此贴子已经被作者于2012/3/28 20:33:55编辑过]
倒着跑比正着跑用到的肌肉还多
嗯，刚搜了下好象是用到大腿后侧肌肉和小腿肌肉比较多，向前蹬是用quad比较多
我在仔细琢磨琢磨
这裤子我这大PG穿了, 肯定就直接挂起来当大灯笼点着了.
kk 不错吧。嘿嘿。当时在小店看见的时候，我就觉得穿上打太极不错。
以下是引用StreetWithNoName在3/28/2012 8:35:00 PM的发言：
Lusi的胳膊好看呀, 又lean又有型.
这裤子我这大PG穿了, 肯定就直接挂起来当大灯笼点着了.
大 pp 好看啊。我的就大。一直很庆幸，要不那个粗腰，就更悲惨了。
你那叫大? 没看到我地呢. 真的很郁闷.
我滚去洗洗睡了。美女们晚安
以下是引用StreetWithNoName在3/28/2012 8:38:00 PM的发言：
你那叫大? 没看到我地呢. 真的很郁闷.
用的更多的是腿前侧的肌肉.
心跳190太高了, 除非有专业运动的坚实底子, 一般人会很不舒服的... 偶尔冲下180足矣:) 除非你20出头~~:)
腿部拉伸, 就那么几个标准动作, 你youtube看一下, 比我说的明白:) 还有就是大家都在用的foam roller, 也非常有效!!!
谢谢mm！我就是根据HIIT原则基本20分钟limit，大概是1min快速，其中后20s能到188～190，然后1min慢速，最后能降回到160以下，然后再冲1mins，循环10次，结束后还能SS心跳150以上的玩半个小时没问题
膝盖有旧伤，cardio种类非常受限制啊~>_<~
哇！！！终见美女真面目啊！KK好酷，YY好闪！你非常地fit啊，特别是手臂~~~！
我也超喜欢那个手臂！其他地方没露，看不到
生饿，短期管用，长期无效，后患无穷！
这是真的。年轻的时候试过，不好使。
我表姐倒真是为了美，从20出头到现在，20年都一天只吃一餐。太有毅力了。
她现在可能有点eating disorder。吃一餐，量大得吓人。
用的更多的是腿前侧的肌肉.
心跳190太高了, 除非有专业运动的坚实底子, 一般人会很不舒服的... 偶尔冲下180足矣:) 除非你20出头~~:)
腿部拉伸, 就那么几个标准动作, 你youtube看一下, 比我说的明白:) 还有就是大家都在用的foam roller, 也非常有效!!!
跑到190我非扑到在跑步机上把门牙磕飞不可
无风在吗？给你闪一个我的太极功夫装啊
哇，好想看啊
无风姐，等你讲减脂啊，我大腿内侧和大臂下面超级悲催。求解药！！！
无风丫头说了，越悲催的地方越晚减，跟我一起咬牙吧
1. Calories are energy. There are 3 energetic states we can be: a surplus, a deficit, or a balance. An energetic deficit must be in place in order to lose fat!
2. Caloric deficit can come from a multitude factors: less food in, more energy expended, or a combo of both.
3. Once this deficit is in place, no matter what we do, we don't get to pick and choose where the fat leaves our body in what order. Unfortunately, we all lose fat in unique, genetic patterns. In theory: our problem spots or where we hold fat quickest/most is usually going to be the last place the fat leaves. No exercise is going to change this pattern!
4.Buiding muscle is a very intensive process, energetically speaking. Hence, building muscle while in energetic deficit is nearly impossible. In theory, the only people that might be able to do it are very fat and/or very detrained people...
5. If your goal is around fat loss, it is going to be ESPECIALLY dictated by nutrition!!! Yes, exercise is very important, but it is a distant second behind nutrion.
1. Talking about nutrition, first off, you need to estimate your caloric maintenance level.
2. You can use some fancy formulas to figure out your maintenance level. I like to bypass them and simply use 15 calories per pound of body weight. And if you think you have a depressed metabolism system, you may want to lower the number between 10 to 14.
3.Keep a food log for 2 weeks of everything you eat and each foods caloric value. If your weight has been stable following this same type of eating, you can reasonably assume that you are eating close to your maintenance intake, where energy in = energy out.
4. Next, you need to set up a diet plan to make sure your eat "right" within your caloric goal. The rule that has been working for me is:
1-1.5 gram of protein for each pound that I weigh. And there are 4 calories in each gram of protein.
50-100 grams fat as a minimum. And there are 9 calories per gram of fat.
The leftover calories are where I add my carbs and other macronutrients.
5. One of the reasons for us to plateau is due to poor adherence. You have to follow this on a larger continum, not just by day. Sure, you were in calorie deficit today. Good for you, but what were you for the month? What were you for the past several months?
6. Another reason for plateau is the "depressed metabolism", especially for those of you who are starting out w/o that much weight to lose, or who have been under-eating for quite some time. This means you have to find more ways to trick your body into thinking you are NOT starving. And this is the concept of "refeeds" come into play, or so called "zig-zag dieting" or "cyclying diet", so on and forth...
7. Regarding "low carb" diet approach: I understand there are lots of debates on this subject. My own take is " All diets are based on calories, even if they don't directly say it...so as long as you are in a deficit, you lose weight regardless of low or high carbs"! There is only one underlying factor that drives weight loss, and that is calorie balance~~~!!!
8. Nothing should be set into stone. Always monitor your progress through measurements. If things are not heading in the right direction, modify your maintenance level or add on more exercises. Also remember that you're not going to drop more than at most 3lbs per week...Slow and steady wins this race~~:)
9. As promised earlier, there is an author Lyle McDonald, this guy is a scientist! If you would like to read some serious stuff, read his books!!
[此贴子已经被作者于2012/3/29 1:59:48编辑过]
For all of us who has tried eating 1200 cals understand how hard it is! If any normal sized female told me that she has being full on 1200 (i.e. 不饿), tells me that she has been under eating for a long time~~~
Why is under-eating bad? There are many reasons actually but the 2 main ones I consider are:
1) Sanity. Most people starve by eating such a little amount. So expecting them to adhere to a 1200 calorie meal plan isn't going to work for long run. It will lead to binging and hate for the plan. Even for people with very small appetites, you still have a functioning body that warrants proper nutrition.
2) Sane Weightloss. Losing too much weight too quickly usually leads to negative side effects. It could mean you are losing muscle along with your fat, which is never disired. It also means that your body is going to start resisting your attempts to lose weight a lot sooner, thus, cutting your dieting ability in half. And when the loss stalls, you don't have much room to create more of a calorie deficit since you are already under-eating. i.e. it leaves you no/little room to wiggle~~~
All in all, our body is much smarter than what we thought...it adapts really fast. As you lose weight, your metabolism gets slower and slower. However, by under-eating, you magnify this process. It happens faster. Sure, you can bust through a plateau by dropping calories even more, but you eventually reach to a level where it is impossible to drop anymore w/o killing yourself, literally and figureatively~~~:)
So...really, all you need to know is : Diet too hard = BAD!!!
Bad = rapid metabolic slowdown and muscle loss
Everything above = weight loss plateau long before you reach your goals with no room to change things.
[此贴子已经被作者于2012/3/29 0:35:30编辑过]
1.先说Cardio的种类. 我一般交替着做两种: HIIT (High Intensity Interval Training) and SS (Steady State)
2. SS cardio uses primarily fat stores as its energy source, while HIIT uses primarily carbohydrates as its fuel source. 看上去似乎SS比HITT在见肥上更有效果, 其实未必. 因为还有另一个重要的概念: Total daily energy expenditure (TDEE). TDEE plays a much larger role in fat loss, and HIIT drastically increases your TDEE! Because after a bout of HIIT, something known as excess post-exercise oxygen consumption (EPOC) is increased.
3. So...you may burn more calories and fat during SS cardio, when you factor EPOC into the equation, you actually end up burning more energy performing HIIT rather than SS cardio...
4. Another beauty of HIIT lies in the fact that you do not have to, nor should you be able to, train as long as you would with SS cardio. So, in a nutshell, HIIT is more effective due to the increased EPOC and energy utilization and more efficient due to the time consumption issue~~
5. 从人体肌肉结构来讲, 有一种muscle 叫 Tyep lla muscle fibers. HIIT cardio tends to turn type llb fibers into type lla due to an increas in the ability to uitilize the oxidative cycle...(太学术了, 就不展开讲了:)
6. As what I always said, what works best for one, may not work best for another. Not everyone should expect to be ready for HIIT in your first month of training. It takes a build up of fitness to perform true HIIT!! A simple progression for those with no exercise experience might look something like this:
Low intensity SS (40-60% of max HR, ball-parked)
SS (70-85% of max HR, ball-parked)
Interval training
HIIT
7. Despite the fact that I LOVE running, I have to say that one of the biggest misconceptions is that losing fat entails boat-loads of cardio... The key is finding the balance where you are not absolutely starving and/or running 1000 miles per week. And there is plenty acreage in between~~!!!;)
[此贴子已经被作者于2012/3/29 1:09:29编辑过]
1. Theoretically, there is no such thing as "toning"...Weight training only does two things: given the proper nutrition (deficit/surplus), it maintains or builds muscle. The "toned" look is a function of body fat levels. The less body fat you have, the more muscle will be exposed.
2. While in a caloric deficit, the ONLY thing weight training does for you is wards of catabolism (i.e. tissue breakdowns). Because a deficit will ALWAYS lead to tissue loss, and this tissue can and will be comprised of muscle and fat. The idea of adding weight training is to send the right biochemical signals to trigger as much as muscle maintenance as possible and let the losses come primarily from fat.
3. Due to your limited calories intake when dieting, you need to be very efficient and wise in terms of program selection. Very brief and intense workouts are best suited to accommondate a calorie deficit. Just throw in a very general, blanket recommendation here:
2 times total body workouts per week, consisting of the big barbell lifts, squats, deadlifts, horizontal pressing, and pulling, and vertical pressing and pulling.
4.Now, let me talk about how much weight you need to put on the bar? The problem with light weights while dieting is simple: you are not giving your body a reason to hold onto the muscle. So, the general rule of thumb is to pick up heavy things! Big exercises that call on big, numerous muscles are ideal for muscle maintenance.
以上几楼, 都是一些健身的基础理论。Nothing I give you is going to be magic though! It dosen't work like that~~~though we wish:) Remain in caloric deficit, do cardio to supplement this deficit, and lift weights to maintain muscle, and the end result if you do it long enough and consistently enough will be the "good" genetic version of you~~~!!!
[此贴子已经被作者于2012/3/29 2:06:01编辑过]
Anyone who has studied the human body knows that hormones are the regulatory unit of the body. I might talk a little bit about leptin, gherlin, peptide, etc...depending on if we need them~~~
I do not wanna muddy the waters until necesary, so leave it open as is...at least for now~~~:)
[此贴子已经被作者于2012/3/29 2:01:30编辑过]
占了几楼，要写论文了。我拿着小本好好学习。
删了
照相技术很差啊。脸照虚了，连ps都省了
[此贴子已经被作者于2012/3/28 20:33:55编辑过]
我错过了。
好的，谢谢。 你经常跑步吗？我跑步的时候觉得小腿前面的肌肉痛。
以前经常跑。5 Miles/day, 5-6 days/week, 这样跑了有3年。后来爱上了group fitness， kickboxing， zumba之类的，就跑的少了。最近慢慢又开始跑了。我没觉得腿疼。可能跑前跑后拉伸很重要，虽然我这点做的很不好。
这层楼主要讲吃!
1. Talking about nutrition, first off, you need to estimate your caloric maintenance level.
2. You can use some fancy formulas to figure out your maintenance level. I like to bypass them and simply use 15 calories per pound of body weight. And if you think you have a depressed metabolism system, you may want to lower the number between 10 to 14.
3.Keep a food log for 2 weeks of everything you eat and each foods caloric value. If your weight has been stable following this same type of eating, you can reasonably assume that you are eating close to your maintenance intake, where energy in = energy out.
4. Next, you need to set up a diet plan to make sure your eat "right" within your caloric goal. The rule that has been working for me is:
1-1.5 gram of protein for each pound that I weigh. And there are 4 calories in each gram of protein.
50-100 grams fat as a minimum. And there are 9 calories per gram of fat.
The leftover calories are where I add my carbs and other macronutrients.
[此贴子已经被作者于2012/3/28 23:40:13编辑过]
每天１２０克蛋白质，４８０大卡，５０克脂肪４５０大卡， ，再加２碗米饭，就有１３００大卡了。我吃１５００大卡还觉得饿着了，已经高于基本新陈代谢了。
写的太好了！！！！ 码字比我想象地辛苦多了~~~ 但愿木有词不达意, 错字连篇~~~:)
码字比我想象地辛苦多了~~~ 但愿木有词不达意, 错字连篇~~~:)
偶像， 问一下。。。。你说的意思是减脂只能靠饿着，但是生饿又后患无穷，那怎么掌握balance呢？
偶像， 问一下。。。。你说的意思是减脂只能靠饿着，但是生饿又后患无穷，那怎么掌握balance呢？
eating in deficit 不同于生饿, balance只能在理论的指导下, 你自己实践才能知道...