I'm not comfortable suggesting, it's best to have a medical professional such as physical therapist or chiropractor to evaluate the sources /cause of pain, and what rehab exercises you should be performing. Pain and injuries are out of my scope. I usually only prescribed exercises based on these medical professionals suggestions or their green lights.
我非常好奇美女的 comprehensive lab results. (可惜大部分医生不测 很多荷尔蒙 such as thyroid, testosterone, cortisol, 和 minerals. 我也非常好奇美女的饮食习惯，睡眠质量，平时压力处理。simple answer would be easy slight incline walk 低坡度走 or easy elliptical 椭圆机 with light resistance.. 还有饮食非常重要。I would suggest you work with someone that specializes in functional health that can help you to find the root cause, and you are (willing to make an effort to eat right (get all the micronutrients needs) so you can feel energetic, take any supplements that you need if you are deficient and not getting enough from diet, and gradually exercise to improve your physical health.
90% of my clients are lifestyle and they don't compete. To lean out your arms, especially triceps area, it definitely take getting leaner. Diet will always come first, and cardio add in as a tool. If you already been dieting for a long time and stuck, you should consider diet break before continuing dieting m
看美女具体年纪 更年期前- high protein, high carbs or high fat is fine, as long as you are in deficit. 靠近更年期或更年期后 - high protein, moderate to lower carbs, higher fat is better resistance training to help build and maintain muscles. Vitamin D3 (5000 iu), K2 will help with stronger bones.,
0.6-1 lbs per week is a bit too fast. Ideally you want to keep it under 0.5 lbs per week. Depending on what’s the outcome you are looking for from the competition, if it’s just bucket list, you don’t need to build a lot of muscles to step on stage. If you started from never resistance training, you’ll need at least 1 year in building (with mini cuts in between to help with insulin resistance). It also depends on how tall you are and how you look, if you are tall and slender, you’ll definitely need 1 year to build more shape. It’s hard for me to comment without seeing what you look like.
”臃肿”——> Not sure how long you have been “bulking “, and how much you are eating, usually by week 12-16, you’ll need a mini cut to help with insulin sensitivity and helps with better growth. It’s not a definite timeline but I notice that’s the sweet spot for my clients during bulking, they start to feel 臃肿，start to have digestive issues, you can see in check in photos they are holding more water and more inflamed. That means time for mini cut.
Do glute bias squat and modified lunges. Anything below parallels you’ll start to hit more quads with more knee flexion. And obviously hip thrust variation, kickback & abduction variation they will target mostly glute.
LOL! omgggg that was when so many years ago... 你问的这个问题有点outside my specialty. Most likely you will need a physical therapist to help you. 如果你有平足或者fallen arches, 那么strengthen 你的glute med 会有帮助，比如 abduction exercises, band walk, clam, different kickbacks that target glute med will be beneficial.
回复 26楼Giovanna的帖子 哈哈哈，恭喜美女！！one of the things that help to get pregnant is eating sufficient nutrients. hahaha. Bulking definitely helps. 是的， bulking 期间 的mini cut 很重要！ During bulking, when you are consistently overfeeding (calories surplus) for a long period of time, with this chronic excess calorie load, glucose uptake by muscle exceeds capacity, the excess glucose returns to the liver, 期间牵连身体其它部位，简单来说最后 contribute to insulin resistance & inflammation. 所以mini cut 很重要。 The bulking time frame depends on the person, how much in surplus, and what their individual responses is, Usually when you start to feel inflamed and your pump starts to fade and you start to have body aches, that's the time to start mini cut.
Unfortunately there is no way around it because fat is all over your body. When you lose body fat, fat will come off your face, chest, stomach & booty. When you gain weight, the fat will come back to all these places. 除非医美？ 不过医美我不熟悉了。
美女的经验 is exactly the reason why I'm NOT a in person trainer. 大部分人以为有人带着练 correct form 就可以刷脂，但是实际上他们最需要的是饮食的指导，还有系统的训练计划。而饮食指导应该是每周都需要跟进，然后时不时adjust 的。 首先她应该给你meal plan 或者具体的macro， 而不是比例。 因为比例不重要。 She should have you check in every week with photos and weigh to see your progress, how you look and how much you weigh, how you feel, and make adjustments to your calories as needed. 如果你是newbie，是完全可以增加肌肉和降低脂肪的. 你是可以slender + 有muscle的，完全可以。 我觉得她给你的饮食有点问题，或者是你误解了她的饮食计划，可能吃多了，但是因为她没有和你交流吃的，所以你才有这样的效果。 如果你打算以后再请私教，最好一定好好沟通。
Do glute bias squat and modified lunges. Anything below parallels you’ll start to hit more quads with more knee flexion. And obviously hip thrust variation, kickback & abduction variation they will target mostly glute. windeyes6 发表于 2023-01-05 15:26
想请教平台期的问题。我每周3次strength， group class，自己平时有跑步习惯很多年了，每周5天左右。有4个月了，体重基本不动减不下去。饮食一周有5-6天deficit。有氧和无氧都不能再加了，饮食尝试减intake一天两天，后面几天就总想吃，肯定要补回来。不知道该怎么做才能掉称。谢谢先!
Sorry for the late reply. When you said your diet is "吃的还可以", do you weigh and track all your meals consistently? I asked because the majority of the people told me they eat enough but realized they were severely under-eat after tracking and weighing food. Regarding training, it is also hard to tell because I don't know how long you are lifting for, but if it is under 2 hours you should be ok (considering switching machines, unrack weights, taking breaks, etc.)
You can grow muscles with rep ranges between 5 to 30 reps. The typical optimal ranges are 8-15. Soreness is not the best indicator of effectiveness. It just means it is a new stimulus. You could be sore from running a half marathon but it doesn't mean it will help with growing muscles.
I would love to see your comprehensive lab work to give you a more detailed recommendation. I would highly recommend going on a diet that's high in protein, moderate to lower carbs and a higher fat diet. Are your feeding windows during daylight hours?? Make sure each meal is a balanced meal with high protein + veggies + fat and some starch, and go for a 5-10 minute walk after each meal, it will help with digestion and lower blood sugar, and reduce stress. I don't know if you are taking any medication for your blood sugar level. If you are not taking anything, you can look into taking berberine am + pm to improve insulin sensitivity.
There are many different ways, but the question is, will you be ok with gaining it back quickly??? If you don't want to gain the weight back quickly, I recommend to not look for a shortcut.
Changes in menopause result in a higher incidence of metabolic syndrome, thyroid dysfunction, heart disease, and osteoporosis.. You'll usually see higher glucose, and insulin levels, so a lower carbs / higher fat diet will be a better starting point. Another thing to watch out for, increasing age results in lower stomach acid which may hinder the absorption of nutrients (the main cause of iron deficiency anemia post-menopause)
想请教平台期的问题。我每周3次strength， group class，自己平时有跑步习惯很多年了，每周5天左右。有4个月了，体重基本不动减不下去。饮食一周有5-6天deficit。有氧和无氧都不能再加了，饮食尝试减intake一天两天，后面几天就总想吃，肯定要补回来。不知道该怎么做才能掉称。谢谢先! minim3list 发表于 2023-01-12 10:51
OK, in this case, I would suggest going on a diet break for 1-2 weeks to eat at maintenance calories. Then go back to cutting again. That's what I do with all my lifestyle clients.
YesI I would focus on losing body fat and then build muscles with bf 28%. It is easier to build muscle when you are leaner. You will build muscles if you are completely brand new to resistance training, but I would recommend focusing on fat loss then building muscles.
Changes in menopause result in a higher incidence of metabolic syndrome, thyroid dysfunction, heart disease, and osteoporosis.. You'll usually see higher glucose, and insulin levels, so a lower carbs / higher fat diet will be a better starting point. Another thing to watch out for, increasing age results in lower stomach acid which may hinder the absorption of nutrients (the main cause of iron deficiency anemia post-menopause) windeyes6 发表于 2023-01-13 01:39
Changes in menopause result in a higher incidence of metabolic syndrome, thyroid dysfunction, heart disease, and osteoporosis.. You'll usually see higher glucose, and insulin levels, so a lower carbs / higher fat diet will be a better starting point. Another thing to watch out for, increasing age results in lower stomach acid which may hinder the absorption of nutrients (the main cause of iron deficiency anemia post-menopause) windeyes6 发表于 2023-01-13 01:39
应该是holiday season 吃比较多，加上天气冷不怎么运动所以涨的体重。I'm not sure what you should focus on without knowing your height and weight. Intermittent fasting doesn't really help much with fat loss if your calories is high. If you are suspecting that you are eating high calories food, you probably are. The only time IF will be beneficial is if you have gut issue or some metabolic syndromes. If you are relatively healthy, I would say start tracking and weighing your food, you'll realize how much you over eat your calories and cause the weight gain. Especially "a lot of nuts". You can easily eat thousands of calories on nuts.
应该是holiday season 吃比较多，加上天气冷不怎么运动所以涨的体重。I'm not sure what you should focus on without knowing your height and weight. Intermittent fasting doesn't really help much with fat loss if your calories is high. If you are suspecting that you are eating high calories food, you probably are. The only time IF will be beneficial is if you have gut issue or some metabolic syndromes. If you are relatively healthy, I would say start tracking and weighing your food, you'll realize how much you over eat your calories and cause the weight gain. Especially "a lot of nuts". You can easily eat thousands of calories on nuts.
If you didn't eat before workout, I would suggest to eat not too long after your workout. I guess another factor to consider is what do you eat the night before and how long is your workout and your intensity, how much would it deplete carbs.
To know what's the ideal body fat percentage is, first you need to have an accurate tool to measure that. Digital scale is NOT going to be accurate, unless you are getting body fat check such as DXEA scan, so you know what is your true bodyfat % then go from there. Regarding diet, you can add in a lot of veggies and fruits and eat higher protein, so that you have a lot of food volume and feel full. Unfortunately if you are losing body fat, you WILL feel hunger and that's unavoidable. Every single person have to deal with that,, but if eat high fiber and high protein, you'll suffer slightly less. I would suggest to get a comprehensive lab panels done and see where you at, and evaluate how you feel, do you feel low energy and tired all the time? Do you feel out of breath? Low libeddo? Ingestion? Aching joints? Brain frog? Hard to lose weight? You might have to do it for your health.
PS 没有办法局部减脂的……. 除非抽脂.. 😅
🔥 最新回帖
It sounds like tightness to me, you can try foam rolling and stretching to see if it'll improve.
I'm not comfortable suggesting, it's best to have a medical professional such as physical therapist or chiropractor to evaluate the sources /cause of pain, and what rehab exercises you should be performing. Pain and injuries are out of my scope. I usually only prescribed exercises based on these medical professionals suggestions or their green lights.
请问在膝盖和lower back有慢性疼痛的情况下，什么动作可以锻炼腿部和臀部肌肉？
Updated
🛋️ 沙发板凳
华人女士还是可以练翘臀的，看基因，有的需要很多年，有的比较快，肯练肯吃就可以慢慢改善。
一般练臀需要这几个movement pattern - Squat / lunges hinge (deadlift, hyperextension, etc) Hip thrust / bridge Abduction & different Kickbacks 这几个movement pattern 的exercises 会让你的臀部全方面长。☺️
肯美女的体重还有具体年纪。
如果是更年期前，一般的饮食只要balance deficit 就好了。
靠近更年期或者更年期后因为荷尔蒙的缘故，低碳水的饮食会更加适合。
不管怎样都是靠calorie deficit, 尽量多走动，没有局部掉肚子的。
怎么练习让咪咪又坚挺起来，而不是像袋子里头装着水一样？
咪咪大部分是脂肪… 🥺 虽然可以练胸肌.. 但是对于胸型影响比较小，不是很大。
难道少女的脂肪和中年妇女的脂肪不一样吗？为什么少女的咪咪有弹性和中年的咪咪像里头装了一袋子水轻轻一碰就晃来晃去的。
一个小时也太久了吧？二十分钟够了？
我非常好奇美女的 comprehensive lab results. (可惜大部分医生不测 很多荷尔蒙 such as thyroid, testosterone, cortisol, 和 minerals. 我也非常好奇美女的饮食习惯，睡眠质量，平时压力处理。simple answer would be easy slight incline walk 低坡度走 or easy elliptical 椭圆机 with light resistance.. 还有饮食非常重要。I would suggest you work with someone that specializes in functional health that can help you to find the root cause, and you are (willing to make an effort to eat right (get all the micronutrients needs) so you can feel energetic, take any supplements that you need if you are deficient and not getting enough from diet, and gradually exercise to improve your physical health.
我觉得你没有时间学的话可以请人根据你的实际情况制定计划给你。训练是一回事，饮食是一回事，具体看你的目标是什么。我会建议一开始练20-30 分钟简单的动作，健身房有很多器械都超级容易，从最轻的开始，4-5 个动作 就够了， 然后低坡度走.. 建议饭后散步，帮助消化，解压，控制 blood sugar. 重点是一开始慢慢来，循序渐进。
请问，年纪渐长，有没有什么饮食 可以减脂，又不掉肌肉？
更年期前- high protein, high carbs or high fat is fine, as long as you are in deficit.
靠近更年期或更年期后 - high protein, moderate to lower carbs, higher fat is better
resistance training to help build and maintain muscles.
Vitamin D3 (5000 iu), K2 will help with stronger bones.,
0.6-1 lbs per week is a bit too fast. Ideally you want to keep it under 0.5 lbs per week. Depending on what’s the outcome you are looking for from the competition, if it’s just bucket list, you don’t need to build a lot of muscles to step on stage. If you started from never resistance training, you’ll need at least 1 year in building (with mini cuts in between to help with insulin resistance). It also depends on how tall you are and how you look, if you are tall and slender, you’ll definitely need 1 year to build more shape. It’s hard for me to comment without seeing what you look like.
”臃肿”——> Not sure how long you have been “bulking “, and how much you are eating, usually by week 12-16, you’ll need a mini cut to help with insulin sensitivity and helps with better growth. It’s not a definite timeline but I notice that’s the sweet spot for my clients during bulking, they start to feel 臃肿，start to have digestive issues, you can see in check in photos they are holding more water and more inflamed. That means time for mini cut.
我也是练这些，效果挺明显，但是quad也变大前凸，怎么能只练臀不练大腿啊？
纯感叹一下，我的教练嫌我的屁股不够翘，腿不够粗。我是现在是苦练让屁股大起来腿粗起来
Do glute bias squat and modified lunges. Anything below parallels you’ll start to hit more quads with more knee flexion. And obviously hip thrust variation, kickback & abduction variation they will target mostly glute.
full range of motion and make sure to pause at stretched position, eat up and rest up
mm说的真准！我前几年bulk到3个月半快4个月左右开始怀疑是否增重太多，还站短了几个mm请教。我当时增重了5-7磅，每天当任务一样使劲塞，都快到厌食的地步了。。。reddit上有人跟我建议mini cut，我当时还将信将疑，后来发现确实需要阶段性的reset一下效果更好。可惜我还没到cut阶段就怀孕了，从体重巅峰带着一身肥肉进入了孕期😂
LOL! omgggg that was when so many years ago... 你问的这个问题有点outside my specialty. Most likely you will need a physical therapist to help you. 如果你有平足或者fallen arches, 那么strengthen 你的glute med 会有帮助，比如 abduction exercises, band walk, clam, different kickbacks that target glute med will be beneficial.
哈哈哈，恭喜美女！！one of the things that help to get pregnant is eating sufficient nutrients. hahaha. Bulking definitely helps.
是的， bulking 期间 的mini cut 很重要！ During bulking, when you are consistently overfeeding (calories surplus) for a long period of time, with this chronic excess calorie load, glucose uptake by muscle exceeds capacity, the excess glucose returns to the liver, 期间牵连身体其它部位，简单来说最后 contribute to insulin resistance & inflammation. 所以mini cut 很重要。 The bulking time frame depends on the person, how much in surplus, and what their individual responses is, Usually when you start to feel inflamed and your pump starts to fade and you start to have body aches, that's the time to start mini cut.
这个有点属于mindset 还有心理学 你家里还有公司不要有甜食 不要在手机和电脑上一天到晚看甜食。 多吃蔬菜还有水果 想吃之前出去散步 多喝水
mm的回复好专业，肯定是个难得的好教练！理论和亲身实践经验都很丰富，最喜欢这样的教练啦。 新年快乐，有空常来给大家分享！
好主意。
ditto!
Unfortunately there is no way around it because fat is all over your body. When you lose body fat, fat will come off your face, chest, stomach & booty. When you gain weight, the fat will come back to all these places. 除非医美？ 不过医美我不熟悉了。
美女的经验 is exactly the reason why I'm NOT a in person trainer. 大部分人以为有人带着练 correct form 就可以刷脂，但是实际上他们最需要的是饮食的指导，还有系统的训练计划。而饮食指导应该是每周都需要跟进，然后时不时adjust 的。
首先她应该给你meal plan 或者具体的macro， 而不是比例。 因为比例不重要。 She should have you check in every week with photos and weigh to see your progress, how you look and how much you weigh, how you feel, and make adjustments to your calories as needed.
如果你是newbie，是完全可以增加肌肉和降低脂肪的. 你是可以slender + 有muscle的，完全可以。 我觉得她给你的饮食有点问题，或者是你误解了她的饮食计划，可能吃多了，但是因为她没有和你交流吃的，所以你才有这样的效果。 如果你打算以后再请私教，最好一定好好沟通。
谢谢大美女！！！
如果美女增肌效果不佳，一般有2个原因 吃不够 训练不progressive overload weights 之后30-40 分钟有氧稍微有一点点长。 少于30分钟会比较好。 请问美女是怎么加不上重量？ 是不敢加吗？？ 还有你换过训练计划吗？
Thank you so much for your feedback. :-)
谢谢MM， 我尽量减点有氧。我总想close circle，有氧最快。 我吃的还可以，不过有时运动时间过长。 好像加重后，动作就变形了，pull down很久了还是70磅。 我很少换计划，每次去GYM把动作做完就结束
专业的和我们这些平时打打酱油健身的要求完全不一样哈
多谢mm 我要开始注意筛选动作啦
我的方法是不买，不买就不吃了 前几个月就控制的挺好的，holiday season太多诱惑，买了一些就控制不了啦
...............
谢谢lz！我觉得你讲得很对。看来我要好好的研究一下如何继续。
怎么样可以尽快减掉20公斤呢？
靠近更年期或者更年期后因为荷尔蒙的缘故，低碳水的饮食会更加适合。
楼主能不能重点讲讲？我闺蜜问了医生也是这么说。她饮食是low carb，每周上些hiit，四肢修长，非常能走路，但是讨厌跑步。现在体重身材完美(国内审美)，只是小肚子突在那里。(我的审美的话，她偏瘦，没力量，但我自己也没完全解决好小肚子的问题)
你这是新手福利期吧
Sorry for the late reply. When you said your diet is "吃的还可以", do you weigh and track all your meals consistently? I asked because the majority of the people told me they eat enough but realized they were severely under-eat after tracking and weighing food. Regarding training, it is also hard to tell because I don't know how long you are lifting for, but if it is under 2 hours you should be ok (considering switching machines, unrack weights, taking breaks, etc.)
You can grow muscles with rep ranges between 5 to 30 reps. The typical optimal ranges are 8-15. Soreness is not the best indicator of effectiveness. It just means it is a new stimulus. You could be sore from running a half marathon but it doesn't mean it will help with growing muscles.
I would love to see your comprehensive lab work to give you a more detailed recommendation.
I would highly recommend going on a diet that's high in protein, moderate to lower carbs and a higher fat diet. Are your feeding windows during daylight hours?? Make sure each meal is a balanced meal with high protein + veggies + fat and some starch, and go for a 5-10 minute walk after each meal, it will help with digestion and lower blood sugar, and reduce stress. I don't know if you are taking any medication for your blood sugar level. If you are not taking anything, you can look into taking berberine am + pm to improve insulin sensitivity.
Thank you so much!!!!!!!
There are many different ways, but the question is, will you be ok with gaining it back quickly???
If you don't want to gain the weight back quickly, I recommend to not look for a shortcut.
Changes in menopause result in a higher incidence of metabolic syndrome, thyroid dysfunction, heart disease, and osteoporosis.. You'll usually see higher glucose, and insulin levels, so a lower carbs / higher fat diet will be a better starting point. Another thing to watch out for, increasing age results in lower stomach acid which may hinder the absorption of nutrients (the main cause of iron deficiency anemia post-menopause)
OK, in this case, I would suggest going on a diet break for 1-2 weeks to eat at maintenance calories. Then go back to cutting again. That's what I do with all my lifestyle clients.
YesI I would focus on losing body fat and then build muscles with bf 28%. It is easier to build muscle when you are leaner.
You will build muscles if you are completely brand new to resistance training, but I would recommend focusing on fat loss then building muscles.
I forgot to add, you should start resistance training regardless the goal is losing fat or build muscles.
谢谢美女，我没track吃的，不过我不怎么节食，我去研究一下怎么吃。 运动基本在一个半小时以内，周末会超过。但是一半时间是和朋友走步，没有强度。
请问楼主，我每周力量训练大概4天（每次30到40分钟），1天有氧或者Hiit啥的，大概有一年了（前几年主要跑步和有氧）。最近几个月体重上升挺多的（涨了6，7磅），体脂率（22-23%，随便买了个体脂秤不知道准不准），BMI21.2，肌肉感觉有一些。不知道是不是因为刚超过40岁了，所以体重上升太快，还是因为吃得太多？你觉得目标应该是保持还是应该设法减重（比如少吃点？）我轻断食好几年了，最近碳水稍微有点多（少量sourdough bread，紫薯，南瓜，糙米啥的），蔬菜，鱼肉类，大量坚果（有可能吃太多了？）。谢谢指导！
谢谢回复！我基本是10am－5pm之间吃东西，我一想到节食就马上进入要多吃些的状态，所以我不能节食。血糖是属於boraderline，所以没有吃药，但确实是爱吃甜食，面食。那我试试看你的建议做做看，效果如何。
相对高的血糖和胰岛素造成的，明白了。但是我朋友已经是低碳饮食了，没法再低了。
能再发QR码吗？已经失效了
谢谢科普！ 给推荐个berberine的牌子吧
她低碳低到多少？碳水 5-10% 或者更少是不会有小肚子的。就是多出来的皮肤组织还会在那里
应该是holiday season 吃比较多，加上天气冷不怎么运动所以涨的体重。I'm not sure what you should focus on without knowing your height and weight.
Intermittent fasting doesn't really help much with fat loss if your calories is high. If you are suspecting that you are eating high calories food, you probably are. The only time IF will be beneficial is if you have gut issue or some metabolic syndromes. If you are relatively healthy, I would say start tracking and weighing your food, you'll realize how much you over eat your calories and cause the weight gain. Especially "a lot of nuts". You can easily eat thousands of calories on nuts.
Updated. ☺️
It's due to decrease level of estrogen as we get older.
美女好！ 因为你只记录了“部分”饮食，而不是详细的饮食，我没有full picture 无法给建议。 我一般看我学员的food log 我会知道他们一整天吃什么，吃多少，这样我会比较好建议。
关于空腹训练的话，只要你整体吃够protein 还有卡路里，就不需要担心掉肌肉。
It's tricky because supplement companies are not regulated. I would recommend brand such as Thorne, and Designs for Health.
I agree 🥺🥺🥺😭😭
谢谢教练指导！所以不需要运动后半小时内补充蛋白质来保持肌肉，一天内吃够量就可以了，对吗？
你说的很有道理。我轻断食主要是为了控制血糖（总是在糖前临界值徘徊）。我记录了一段时间每天吃啥，卡路里确实挺高（1700到1800左右），但不吃饱又觉得饿（晚上会睡不好），所以下不了决心减重。不知道40出头的女性有没有啥理想体脂率？现在感觉目标不明确，所以很困惑。
If you didn't eat before workout, I would suggest to eat not too long after your workout.
I guess another factor to consider is what do you eat the night before and how long is your workout and your intensity, how much would it deplete carbs.
To know what's the ideal body fat percentage is, first you need to have an accurate tool to measure that. Digital scale is NOT going to be accurate, unless you are getting body fat check such as DXEA scan, so you know what is your true bodyfat % then go from there.
Regarding diet, you can add in a lot of veggies and fruits and eat higher protein, so that you have a lot of food volume and feel full. Unfortunately if you are losing body fat, you WILL feel hunger and that's unavoidable. Every single person have to deal with that,, but if eat high fiber and high protein, you'll suffer slightly less.
I would suggest to get a comprehensive lab panels done and see where you at, and evaluate how you feel, do you feel low energy and tired all the time? Do you feel out of breath? Low libeddo? Ingestion? Aching joints? Brain frog? Hard to lose weight?
You might have to do it for your health.
美女好，如果是增肌的话建议多吃一点淀粉还有蛋白质，特别是训练前后吃。
手臂还有腰腹， 如果是5 lbs 哑铃有点轻，不过也看你的experience，一般biceps curls, triceps extensions 之类的可以练3-4组一个动作，一般是做到快要力歇。 想要练腰腹是想要刷那里的脂肪吗？还是想要腹肌？ 美女请加入第一楼的群！我觉得有写问题问清楚了我才好建议。
美女好！我跑步机不在行呢，因为我不经常跑步。 我很多学员都是家里有自己的跑步机，很少需要我推荐。 我家里的跑步机是costco $800-$1000 的一个，我买来都是坡度走的多，所以刚好够用。
美女好！ 如果你的饮食不够全面, 比如不经常吃水果蔬菜，缺少不同的维他命和矿物质，那么吃维他命会有帮助。如果你平时的饮食吃的比较全面丰富，没有必要吃维他命。
我很好奇你吃了维他命的同时，是否也开始运动或者做其他的？ 不同维他命有不同的作用。我也好奇你用的是什么？
确定你具体需要什么，最好是做一个比较comprehensive 的lab work，看你具体缺少什么。可惜 一般的lab work 医生不会检查那么全面，一般只检查几样就了事。
谢谢mm ,回复。主要试过 once a day for women. 或者是单独 VD, 钙片之类的。我每天都有运动。吃维他命的时候没什么变化。 但是家里其它人吃了，都觉得精神变好，体能变好。我没这个感觉, 主要就是会比较想吃零食。真奇怪。
谢谢楼主，加入了。