你确定是图的本人？你也学过营养师？低脂肪对于锻炼影响非常大。随便找一个list吧。 补充一下，你35楼看上去脂肪不是太低，顶楼的紧身衣显的太瘦了，给我误导了。 Every guy wants to get leaner. He wants his pecs to stop jiggling and his abs to come out from hiding. But there comes a point when shedding fat isn’t healthy. According to Pennsylvania State University, the average guy’s body fat is 15-20.3% of which is “essential,” meaning you’d die without it.
1. You become prone to serious heart problems “Having an extremely low body-fat percentage can affect the cardiovascular system’s ability to function normally,” says cardiologist Kevin Campbell, M.D., fellow of the American College of Cardiology. For example, in one study published in the International Journal of Sports Physiology and Performance, when bodybuilders prepared for competition by lowering their body fat, their heart rate dropped to 27 beats per minute. Too-low heart rates, called bradycardia, can lead to dizziness, passing out, and cardiac arrest. Meanwhile, other electrolyte imbalances due to too-low of a body-fat percentage, not to mention caloric intake, can lead to “cardiac arrhythmias and sudden cardiac death,” he says. 2. Your energy levels plummet “When you are fat-depleted, you have no reserve energy stores and your body can’t perform at optimal levels due to the fact that it’s starving of energy,” Campbell says. What’s more, low levels of body fat are also linked with slow heart rates as well as drops in thyroid hormone production, which can further contribute to fatigue, Fear says. 3. You’re suddenly always cold Is it cold in here or is it just you? “Fats play a role in helping your body maintain its temperature and also providing insulation for organs,” says Campbell. “People with ultra-low body fat can complain of being cold all the time.” Thyroid dysfunctions, which can also spring up in guys with too-low body-fat percentages, could also dial down your internal thermostat. 4. Your workouts suck “After about 20 minutes of exercise, your body can begin to run out of carbohydrates for energy and turn to fat as an energy source. If you have too little fat available for energy, your athletic performance will suffer significantly,” Campbell says. 5. Your muscles don’t recover from exercise Even if you’re able to get in a good workout with your ultra-lean figure, you’ll probably have difficulty getting much out of them. That’s because when your body-fat percentage is too low, so are your levels of glycogen, or stored carbohydrates in your muscles and liver. That glycogen is vital to helping your body recover from exercise, says exercise physiologist Mike Nelson, Ph.D., C.S.C.S. 6. You’re constantly hungry The more you live on chicken breast, broccoli, and air, the better pizza sounds. “Dieting down to low body-fat levels decreases circulating levels of leptin, a hormone produced by body-fat cells. Leptin receptors in the hypothalamus sense this drop and increase appetite so that you’re hungry all the time, Fear says. 7. Your testosterone levels drop Low leptin levels can mean even lower testosterone levels. Through a chain of signals in the brain’s hypothalamus and pituitary gland, low leptin levels tell your testicles to produce less testosterone,” says Spencer Nadolsky, D.O., a board-certified family and bariatric medicine physician in Maryland. For instance, in the International Journal of Sports Physiology and Performance study of bodybuilders, during preparation for competition the average guy’s testosterone declined from 9.22 to just 2.27ng/mL. 8. Your muscles become weaker Between sucky workouts, poor muscle recovery, and super-low testosterone levels, muscle gain is all but impossible in guys with too-low body-fat percentages, Fear says. In that same International Journal of Sports Physiology and Performance study, bodybuilders actually dropped strength and muscle mass in the months before competition. It took more than six months to get their muscle back. 9. Your sperm count—and hard on—drop Too-low leptin and testosterone levels can result in hypogonadotropic hypogonadism or secondary hypogonadism, in which the reproductive system basically shuts down. “Your body gets the message that it’s time to survive. It’s not time to reproduce,” Nadolsky says. Your production of sperm drops significantly. But, if you’re trying to get your partner pregnant the old-fashioned way, that might be irrelevant since you’re probably suffering from trouble getting it up. 10. You get sick a lot “Extremely low body fat and energy intake is associated with higher cortisol levels, which hamper the immune system, increasing your rick of bacterial infection or contracting a cold or flu virus,” Fear says. 11. Your bones become brittle When your body-fat percentage and weight drop too low, you interfere with your body’s ability to properly absorb and use calcium and vitamin D. “Athletes in weight-class sports who strive for extreme levels of leanness have been shown to have lower bone density, in some cases being diagnosed with osteoporosis,” Fear says. 12. You don’t have a life “Achieving very low levels of body fat requires lifestyle changes that most guys don’t want to make,” Fear says. “Avoiding alcohol intake, preparing all of one’s food and never eating out, and rigidly tracking each gram of food consumed add up to a more-than-full-time job that doesn’t even come with a paycheck.” 13. You’re always in a bad mood If the social isolation and all-consuming calorie-counting that comes with maintaining a low body-fat percentage doesn’t tick you off, the low levels of fats in your brain sure will. “Fats are important for neurologic function. Having low levels of essential fatty acids that your brain badly needs for energy can result in irritability and severe mood swings,” Campbell says. 14. You suffer with brain fog Low levels of essential fatty acids in the brain can also result in trouble concentrating and mental fatigue, says Campbell. Meanwhile, generally low energy levels don’t help you plow through your office work any better. 15. Your skin looks like crap “Fats in your diet and your body are important for healthy skin,” Campbell says. What’s more, since people who are trying to look extra-lean often aren’t eating a lot of water-storing carbs, dehydration is common. When you’re dehydrated, your body sucks water from your skin, rerouting it to your vital organs. Your skin becomes dry and splotchy.
你确定是图的本人？你也学过营养师？低脂肪对于锻炼影响非常大。随便找一个list吧。 补充一下，你35楼看上去脂肪不是太低，顶楼的紧身衣显的太瘦了，给我误导了。 Every guy wants to get leaner. He wants his pecs to stop jiggling and his abs to come out from hiding. But there comes a point when shedding fat isn’t healthy. According to Pennsylvania State University, the average guy’s body fat is 15-20.3% of which is “essential,” meaning you’d die without it.
1. You become prone to serious heart problems “Having an extremely low body-fat percentage can affect the cardiovascular system’s ability to function normally,” says cardiologist Kevin Campbell, M.D., fellow of the American College of Cardiology. For example, in one study published in the International Journal of Sports Physiology and Performance, when bodybuilders prepared for competition by lowering their body fat, their heart rate dropped to 27 beats per minute. Too-low heart rates, called bradycardia, can lead to dizziness, passing out, and cardiac arrest. Meanwhile, other electrolyte imbalances due to too-low of a body-fat percentage, not to mention caloric intake, can lead to “cardiac arrhythmias and sudden cardiac death,” he says. 2. Your energy levels plummet “When you are fat-depleted, you have no reserve energy stores and your body can’t perform at optimal levels due to the fact that it’s starving of energy,” Campbell says. What’s more, low levels of body fat are also linked with slow heart rates as well as drops in thyroid hormone production, which can further contribute to fatigue, Fear says. 3. You’re suddenly always cold Is it cold in here or is it just you? “Fats play a role in helping your body maintain its temperature and also providing insulation for organs,” says Campbell. “People with ultra-low body fat can complain of being cold all the time.” Thyroid dysfunctions, which can also spring up in guys with too-low body-fat percentages, could also dial down your internal thermostat. 4. Your workouts suck “After about 20 minutes of exercise, your body can begin to run out of carbohydrates for energy and turn to fat as an energy source. If you have too little fat available for energy, your athletic performance will suffer significantly,” Campbell says. 5. Your muscles don’t recover from exercise Even if you’re able to get in a good workout with your ultra-lean figure, you’ll probably have difficulty getting much out of them. That’s because when your body-fat percentage is too low, so are your levels of glycogen, or stored carbohydrates in your muscles and liver. That glycogen is vital to helping your body recover from exercise, says exercise physiologist Mike Nelson, Ph.D., C.S.C.S. 6. You’re constantly hungry The more you live on chicken breast, broccoli, and air, the better pizza sounds. “Dieting down to low body-fat levels decreases circulating levels of leptin, a hormone produced by body-fat cells. Leptin receptors in the hypothalamus sense this drop and increase appetite so that you’re hungry all the time, Fear says. 7. Your testosterone levels drop Low leptin levels can mean even lower testosterone levels. Through a chain of signals in the brain’s hypothalamus and pituitary gland, low leptin levels tell your testicles to produce less testosterone,” says Spencer Nadolsky, D.O., a board-certified family and bariatric medicine physician in Maryland. For instance, in the International Journal of Sports Physiology and Performance study of bodybuilders, during preparation for competition the average guy’s testosterone declined from 9.22 to just 2.27ng/mL. 8. Your muscles become weaker Between sucky workouts, poor muscle recovery, and super-low testosterone levels, muscle gain is all but impossible in guys with too-low body-fat percentages, Fear says. In that same International Journal of Sports Physiology and Performance study, bodybuilders actually dropped strength and muscle mass in the months before competition. It took more than six months to get their muscle back. 9. Your sperm count—and hard on—drop Too-low leptin and testosterone levels can result in hypogonadotropic hypogonadism or secondary hypogonadism, in which the reproductive system basically shuts down. “Your body gets the message that it’s time to survive. It’s not time to reproduce,” Nadolsky says. Your production of sperm drops significantly. But, if you’re trying to get your partner pregnant the old-fashioned way, that might be irrelevant since you’re probably suffering from trouble getting it up. 10. You get sick a lot “Extremely low body fat and energy intake is associated with higher cortisol levels, which hamper the immune system, increasing your rick of bacterial infection or contracting a cold or flu virus,” Fear says. 11. Your bones become brittle When your body-fat percentage and weight drop too low, you interfere with your body’s ability to properly absorb and use calcium and vitamin D. “Athletes in weight-class sports who strive for extreme levels of leanness have been shown to have lower bone density, in some cases being diagnosed with osteoporosis,” Fear says. 12. You don’t have a life “Achieving very low levels of body fat requires lifestyle changes that most guys don’t want to make,” Fear says. “Avoiding alcohol intake, preparing all of one’s food and never eating out, and rigidly tracking each gram of food consumed add up to a more-than-full-time job that doesn’t even come with a paycheck.” 13. You’re always in a bad mood If the social isolation and all-consuming calorie-counting that comes with maintaining a low body-fat percentage doesn’t tick you off, the low levels of fats in your brain sure will. “Fats are important for neurologic function. Having low levels of essential fatty acids that your brain badly needs for energy can result in irritability and severe mood swings,” Campbell says. 14. You suffer with brain fog Low levels of essential fatty acids in the brain can also result in trouble concentrating and mental fatigue, says Campbell. Meanwhile, generally low energy levels don’t help you plow through your office work any better. 15. Your skin looks like crap “Fats in your diet and your body are important for healthy skin,” Campbell says. What’s more, since people who are trying to look extra-lean often aren’t eating a lot of water-storing carbs, dehydration is common. When you’re dehydrated, your body sucks water from your skin, rerouting it to your vital organs. Your skin becomes dry and splotchy.
BTW，过去三年没去过健身房，就是在家里运动。 更新：有人问我平时练习什么项目，本来放了视频链接在这的，被人怀疑我是杀猪盘，我就撤了，小红书上搜“身体力行的营养师”，我主页上有。
Certified Nutritionist，这个门槛比Registered Nutritionist低，自学就行。我考的是NASM Certified Nutrition Coach。
这没啥不好吧。而且运动完之后青筋会更明显。
我刚刚好是 registered dietitian . 走医疗路线. 健身的营养指导员应该大部分都是考了你这个证书. 但是一直不了解他们是什么的证书. 谢谢解答
运动之后要按摩
用干毛巾按摩10分钟
以后青筋就看不见了
我等红绿灯的时候，就在按摩手臂，所以手臂永远看不出静脉
体脂低就会爆筋啊！在健身比赛舞台上爆筋很好看呢。
registered dietitian要处理 eating disorder吧，这个不在 certified nutritionist的scope里
我还想暴露一下血管呢，抽血不用那么辛苦，可举铁那么久，依旧没有改善。每次抽血新人或技术差的都搞不太定，被扎后还转几圈，痛死还不出血。
2个链接，不要去点，就好了
我咋觉得这是在夸你
是的. RD 可以选自己的专科和爱好来专注某一方面的疾病管理. 我有同学专功 ed. 我自己以前专注糖尿病. 现在是专注末期肾病透析营养和骨质疾病营养和药物管理
憋住这口气
不憋气也是这效果，看过视频就知道了。
骨质疏松在吃Alendronate Sodium 需要在饮食上注意什么吗？需要补VD 和 钙吗？ 谢谢！
请问如何自学？哪里找教材？
感觉斜方肌练的略壮，可能是衣服的愿因。要不露上身奔一个？顺便展示一下腹肌效果？
脂肪跟肌肉没有关系，体脂低也不会影响肌肉锻炼和成长。我只是胳膊那青筋暴露，体脂比还没到运动员的水平。
Google “certified nutritionist program"。我选的是NASM的，这个机构好像在美国是历史最长的。
原贴放了我的练习视频链接。有人说我是杀猪盘，我撤掉了。小红书搜 "身体力行的营养师“，蓝天背景戴墨镜黑口罩的就是我，我主页上有那些视频。
你确定是图的本人？你也学过营养师？低脂肪对于锻炼影响非常大。随便找一个list吧。
补充一下，你35楼看上去脂肪不是太低，顶楼的紧身衣显的太瘦了，给我误导了。
Every guy wants to get leaner. He wants his pecs to stop jiggling and his abs to come out from hiding. But there comes a point when shedding fat isn’t healthy. According to Pennsylvania State University, the average guy’s body fat is 15-20.3% of which is “essential,” meaning you’d die without it.
1. You become prone to serious heart problems “Having an extremely low body-fat percentage can affect the cardiovascular system’s ability to function normally,” says cardiologist Kevin Campbell, M.D., fellow of the American College of Cardiology. For example, in one study published in the International Journal of Sports Physiology and Performance, when bodybuilders prepared for competition by lowering their body fat, their heart rate dropped to 27 beats per minute. Too-low heart rates, called bradycardia, can lead to dizziness, passing out, and cardiac arrest. Meanwhile, other electrolyte imbalances due to too-low of a body-fat percentage, not to mention caloric intake, can lead to “cardiac arrhythmias and sudden cardiac death,” he says. 2. Your energy levels plummet “When you are fat-depleted, you have no reserve energy stores and your body can’t perform at optimal levels due to the fact that it’s starving of energy,” Campbell says. What’s more, low levels of body fat are also linked with slow heart rates as well as drops in thyroid hormone production, which can further contribute to fatigue, Fear says. 3. You’re suddenly always cold Is it cold in here or is it just you? “Fats play a role in helping your body maintain its temperature and also providing insulation for organs,” says Campbell. “People with ultra-low body fat can complain of being cold all the time.” Thyroid dysfunctions, which can also spring up in guys with too-low body-fat percentages, could also dial down your internal thermostat. 4. Your workouts suck “After about 20 minutes of exercise, your body can begin to run out of carbohydrates for energy and turn to fat as an energy source. If you have too little fat available for energy, your athletic performance will suffer significantly,” Campbell says. 5. Your muscles don’t recover from exercise Even if you’re able to get in a good workout with your ultra-lean figure, you’ll probably have difficulty getting much out of them. That’s because when your body-fat percentage is too low, so are your levels of glycogen, or stored carbohydrates in your muscles and liver. That glycogen is vital to helping your body recover from exercise, says exercise physiologist Mike Nelson, Ph.D., C.S.C.S. 6. You’re constantly hungry The more you live on chicken breast, broccoli, and air, the better pizza sounds. “Dieting down to low body-fat levels decreases circulating levels of leptin, a hormone produced by body-fat cells. Leptin receptors in the hypothalamus sense this drop and increase appetite so that you’re hungry all the time, Fear says. 7. Your testosterone levels drop Low leptin levels can mean even lower testosterone levels. Through a chain of signals in the brain’s hypothalamus and pituitary gland, low leptin levels tell your testicles to produce less testosterone,” says Spencer Nadolsky, D.O., a board-certified family and bariatric medicine physician in Maryland. For instance, in the International Journal of Sports Physiology and Performance study of bodybuilders, during preparation for competition the average guy’s testosterone declined from 9.22 to just 2.27ng/mL. 8. Your muscles become weaker Between sucky workouts, poor muscle recovery, and super-low testosterone levels, muscle gain is all but impossible in guys with too-low body-fat percentages, Fear says. In that same International Journal of Sports Physiology and Performance study, bodybuilders actually dropped strength and muscle mass in the months before competition. It took more than six months to get their muscle back. 9. Your sperm count—and hard on—drop Too-low leptin and testosterone levels can result in hypogonadotropic hypogonadism or secondary hypogonadism, in which the reproductive system basically shuts down. “Your body gets the message that it’s time to survive. It’s not time to reproduce,” Nadolsky says. Your production of sperm drops significantly. But, if you’re trying to get your partner pregnant the old-fashioned way, that might be irrelevant since you’re probably suffering from trouble getting it up. 10. You get sick a lot “Extremely low body fat and energy intake is associated with higher cortisol levels, which hamper the immune system, increasing your rick of bacterial infection or contracting a cold or flu virus,” Fear says. 11. Your bones become brittle When your body-fat percentage and weight drop too low, you interfere with your body’s ability to properly absorb and use calcium and vitamin D. “Athletes in weight-class sports who strive for extreme levels of leanness have been shown to have lower bone density, in some cases being diagnosed with osteoporosis,” Fear says. 12. You don’t have a life “Achieving very low levels of body fat requires lifestyle changes that most guys don’t want to make,” Fear says. “Avoiding alcohol intake, preparing all of one’s food and never eating out, and rigidly tracking each gram of food consumed add up to a more-than-full-time job that doesn’t even come with a paycheck.” 13. You’re always in a bad mood If the social isolation and all-consuming calorie-counting that comes with maintaining a low body-fat percentage doesn’t tick you off, the low levels of fats in your brain sure will. “Fats are important for neurologic function. Having low levels of essential fatty acids that your brain badly needs for energy can result in irritability and severe mood swings,” Campbell says. 14. You suffer with brain fog Low levels of essential fatty acids in the brain can also result in trouble concentrating and mental fatigue, says Campbell. Meanwhile, generally low energy levels don’t help you plow through your office work any better. 15. Your skin looks like crap “Fats in your diet and your body are important for healthy skin,” Campbell says. What’s more, since people who are trying to look extra-lean often aren’t eating a lot of water-storing carbs, dehydration is common. When you’re dehydrated, your body sucks water from your skin, rerouting it to your vital organs. Your skin becomes dry and splotchy.
大部分人到14%就很难再往下降了，你非要抬杠说极端低体脂的情况有什么意义？
你没看到我写的补充吗？因为第二张照片，我没有怀疑你了。
我有怀疑你的依据，可是第二张照片显示你没有低脂肪。可是你原话说你低脂肪不影响肌肉锻炼。每个人的低脂肪的定义不同。😄
能自然练成这样不容易了，我老公也锻炼身体，所以我知道这样的身材后面所要的坚持和时间。
好奇你不拍腿，是因为没有练吗？
—————————
“补充一下，你35楼看上去脂肪不是太低，顶楼的紧身衣显的太瘦了，给我误导了。”
腿啊，腿毛拍出来自己都觉得恶心
👍, 你不是处女座的吧，一般男的不在乎这个啊。女的也不在乎啊，哈哈哈 😄
anyway，非常好了，继续加油啊！否则很容易肌肉就自然消退了。
我去，我还真是处女座的，你这也太厉害了吧。我腿部锻炼主要就是跑步。是的，人上了年纪肌肉量会慢慢减少，锻炼和补充蛋白质很重要。
赞一个
尤其这个孩子都teen了，很励志呀
原帖本来放了视频链接的，有人怀疑我是杀猪盘，我就撤了，小红书上搜“身体力行的营养师”，我主页上有。
器材上有哑铃就够应付大部分项目了。
这个需要有生物背景吗？其他专业的人能读下来吗？
不需要生物背景，内容不难，只是要记的东西比较多
谢谢。胸肌再加强l要上更大重量，家里做不了，得去健身房了，目前是想在时间成本和效果之间做个平衡
胸肌中下已经很好了，上部非常难练，有些健身视频主播胸肌上部也薄薄的。
跟大娘们约起
你青筋看不见，是因为你体脂不够低
uneven abs 绝大部分情况是是基因造成，不是疾病。
大致上是必须需要的 特别在初吃药的时候防止低血钙. 但是实际量要看这些血里面含量. 我们的病人每周来三次 随时都能下单验血 然后相对调整药量甚至是透析solution的钙浓度. 可以跟医生跟进然后验血调整药量最合适.
我觉得男人青筋暴露的手臂才性感
我也觉得很性感。就是不知道这种情况持续久了会不会静脉曲张啥的
我就喜欢有点脂肪
不喜欢任何青筋暴露的
而且肌肉不好练的，得花大量时间，说不定还有其他辅助手段
一般正常人能保证肌肉稳定就够了
任何人如果肌肉特别多，我都会远离
因为我估计这是好走极端的性格，一帆风顺时候皆大欢喜
否则，行为不可预测也
无知，说的就是你
其实我底子不咋地，以前不是这形状。我妈和我哥都肥胖且有高血压，很年轻时就开始一直服用降压药。我以前也有高血压，估计是遗传的，现在靠控制饮食和锻炼维持在正常水平。
你看你看
话犹未了，就听一声炮响
来证明我是对的就出现了吧？
你对个屁啊！全世界就你对是吧？自恋自大
这个看着有趣，就是很多年不考试了 不知道会不会不习惯
向你学习！！
我报考之前也这么想的，而且现在记忆力不如年轻时候了，平时琐碎事情也多。