I would love to see a comprehensive lab from you and actually know more about your lifestyle, eating habits, sleep quality and stress management. There could be other issues going on that you also need to address. There are a lot of lean protein you can eat such as egg whites, white fish, chicken breast, turkey breast, shellfish. It's easier when I have a complete picture.
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。 majia_majia_ 发表于 2023-01-28 10:32
Supplements are only going to help you to fill in the gap that you are not getting from the food that you not already eating. They are not medicine. You technically shouldn't feel anything.
There are a lot of personal trainer certificate you can apply. It depends on what direction you want to take, different gym accept different certificates.
I think you are doing a lot of cardio, you should focus on getting your diet right. You don't need protein powder if you eat enough protein from food such as egg white, white fish, seafood, chicken breast, turkey breast, etc.
I'm not a big fan of these exercises routine, they don't provide much resistance. For diet, it's hard without knowing how much you are eating for each item. It's like you are trying to save money, you said I'll only buy these items, but you don't mention how much you are buying, then you don't truly know the total you'll spend. You might spend more or you might spend less. Same as the food, hard for me to tell you if it's good without you telling me exactly how much you are eating.
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.
Updated
I would love to see a comprehensive lab from you and actually know more about your lifestyle, eating habits, sleep quality and stress management. There could be other issues going on that you also need to address. There are a lot of lean protein you can eat such as egg whites, white fish, chicken breast, turkey breast, shellfish. It's easier when I have a complete picture.
Supplements are only going to help you to fill in the gap that you are not getting from the food that you not already eating. They are not medicine. You technically shouldn't feel anything.
谢谢你，想问一下我腰部（后背）部有love hand其他地方还好，我该怎么练呢？ 我一般是周末１０－１２ ｍｉｌｅｓ， １５００－２３００ｆｔ ｅｌｅｖｅｌａｔｉｏｎ的ｈｉｋｉｎｇ 周一３.５ｍｉｌｅｓ跑步，其他时间就是练手臂和ｂｏｄｙ ｐｕｍｐ．再加１５ｍｉｎｓ的ｃｏｒｅ锻炼。 你看我需要做其他锻炼吗？ 我需要喝蛋白粉吗？需要的话，有什么可以推荐的吗？ 谢谢你，辛苦了。
练习臀
https://www.youtube.com/watch?v=nwVIPSw1cQw&list=PLwgVTtGyS2oCKrzRQbsurUmQS7TXJCuR9&index=19&t=606s
https://www.youtube.com/watch?v=mZ5cSA5T5r8&list=PLwgVTtGyS2oCKrzRQbsurUmQS7TXJCuR9&index=16&t=292s
练习手臂 https://www.youtube.com/watch?v=f5K5hjonnT4&list=PLwgVTtGyS2oCKrzRQbsurUmQS7TXJCuR9&index=10
练习腰部 https://www.youtube.com/watch?v=TQrRdg-8rYw&list=PLwgVTtGyS2oCKrzRQbsurUmQS7TXJCuR9&index=15
我每天做一些有氧，然后练习臀，手臂和腰部，分早中晚分别做，加起来时间有一个小时
早餐正常吃，有时有粥，有全麦面包。中餐一周几次代餐(蛋白粉，酸奶，紫米，红枣，nuts混合起来的），晚餐吃凉菜和一些肉。
年龄40，目标是每个月减1-2 lb.
教练觉得我这个计划如何？
There are a lot of personal trainer certificate you can apply. It depends on what direction you want to take, different gym accept different certificates.
I think you are doing a lot of cardio, you should focus on getting your diet right. You don't need protein powder if you eat enough protein from food such as egg white, white fish, seafood, chicken breast, turkey breast, etc.
I'm not a big fan of these exercises routine, they don't provide much resistance.
For diet, it's hard without knowing how much you are eating for each item. It's like you are trying to save money, you said I'll only buy these items, but you don't mention how much you are buying, then you don't truly know the total you'll spend. You might spend more or you might spend less. Same as the food, hard for me to tell you if it's good without you telling me exactly how much you are eating.
Updated
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？
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.
It sounds like tightness to me, you can try foam rolling and stretching to see if it'll improve.