完全不介意！美女说得好。 我完全overlook 这个了。 high stress 是deplete magnesium， 而且56-68%的population deficient in magnesium. 我会推荐大部分人take magnesium。 Magnesium 有很多form，我会建议 glycinate, it helps with insomnia.
美女好！！！ 首先医生说的normal range 我要吐槽一下。。。 血检的normal range 的范围那么大！！！ 想想美国的population 40% 都是obese, being in the normal range doesn''t make it optimal at all, especially on the far end of the range. 而且很多医生都是开药针对symptom，不针对root cause。A lot of my clients are told that their blood work is normal but the doctors don''t really test much besides the basic CBC, CMP, and lipid, which are not the full picture of your health. 吐槽完毕。 关于DEXA scan 我觉得可以做， 但是 comprehensive blood work 会更好（特别是测 estrogen, testosterone, progesterone, thyroid, etc. )。 当你知道自己的荷尔蒙的marker 在哪里，你可以调整饮食，休息，训练，supplement 等去改善。 DEXA 的话，我做过20 多次，哈哈哈，我过去几年比健美赛，刷脂很多次，所以经常去测试，看自己减了多少。 DXA 的data 也不是超级准确， DXA sees anything that''s not fat as lean mass. Which means if you drink a lot of water, DXA can see the hydration as lean mass. Also if you workout the day before, you might see muscle gain in that area due to inflammation.. The most accurate way to do DXA is to take a complete rest day, and do DEXA scan completely fasted without food or water first thing in the morning, and do that every time to get an accurate measurement of true muscle gain. 不好意思我啰嗦了，我因为锻炼了10年，饮食也比较注意，所以我不会定期检查骨密度肌肉量之类的， 去年做的DXA 我的骨密度ok。我觉得美女经常锻炼的话，不需要太担心这个。 但是我会定期做comperhensive blood work。 我们LA 这里有DXA /DEXA 的scan， 40 多块钱一次，所以我以前经常去做。。不需要经过医生。。 我不知道美女的医生是否有测comprehensive blood work，大部分的医生都不会测。 很多时候需要自己掏腰包另外测，不过也只是差不多200 美金，查40-50 多个markers。
美女好！ 我的建议是有大一点的衣服，这样可以适合你的size differences。 我啰嗦一下关于赛后体重的事情。 因为你比赛的时候超级lean，所以现在增加了20 多磅让你很焦虑，这个是可以理解的。。虽然你可能在其他人眼里很fit，但是你会觉得你很肥壮。 关于需要增多少，具体要看你，有两个比较conflicting 的事情需要考虑。 一般来说，如果是不想比赛的时候刷脂太辛苦，那么建议off seaon 不要超过10-15 磅 stage weight。（but your new stage weight will be higher）。体脂太高，刷脂的时候也会掉一点肌肉。 On the other hand, I am not sure if the coach that you worked with inform you about how contest prep will affect you hormonally. (Most coaches are not educated on this topic unless they take special functional health courses or have master's degree). When you are on contest prep, your hormones (estrogen, progesterone, testosterone, thyroid, etc.) will be greatly impacted. it is very common to see female competitors with lab work that looks like they are in postmenopause. In order to reverse this, your body fat has to come back and you have to eat more calories.. Everybody is different so you don't know how much you will need to be back to normal. And when your hormones are back to optimal places, your muscle growth will also be more optimal. That's why it is double edge sward about how lean you should stay during the off-season. It is best to get blood test done routinely (every 3 to 6 months) so you know if you are healthy enough. A lot of girls stay lean during off season, and if they are not on hormone replacement therapy (HRT), they tend to run into hormone and gut problem down the line (everyone is different, but a lot of women stay lean long term can have hormonal issues). 不好意思说多了。。。 因为网上关于off season 需要多lean debate 很多。。 这个比较tricky。
美女好！希望你不介意我啰嗦。。 首先， personal trainers don''t know much about nutrition, let alone hormones. I know this might be surprising to hear, but personal trainers are more educated in training/workout, not nutrition. For hormones, unless they take special courses, or they have master''s degree, they can''t really help you. I work with a lot of women over 40 and I noticed a lot of them struggle with weight loss. I took different functional health courses so I know a lot more about functional health than your average personal trainer, and I help my clients to read their labs and give them suggestions. Here is what you can do, you can go to a wellness clinic or hormone replacement clinic, a lot of them offer comprehensive blood work. (you can also get it done and bring it to them), they usually have practitioners to read the labs and give you suggestions. One thing I don''t like about them is, they are more motivated to recommend you to get on whatever supplements or hormones through their clinic, so they can make money from you.. (but you don''t have to buy any..).. I usually recommend my clients to get blood test here https://www.practitionerdepot.com/lab/product/female-fat-loss-panel?variant=NO%20REVIEW You can use my code MAY, you might save 5%. Lol. The cost for this fat loss panel is $190. When you order, you can choose “with review”, they charge you $75 to go over the labs with you. They also have other labs too. When you place the order, they will send you a doctor’s form, you will bring it and go to labcorp to get blood drawn. 过一二周你就会有结果。你可以弄一个lab corp 账户，输入你的名字还有SSN，那么result 就会自动链到你的账户，你可以下载。 I hope this is helpful! 不好意思又啰嗦了。
windeyes6 发表于 2024-05-15 15:52 美女好！希望你不介意我啰嗦。。 首先， personal trainers don''t know much about nutrition, let alone hormones. I know this might be surprising to hear, but personal trainers are more educated in training/workout, not nutrition. For hormones, unless they take special courses, or they have master''s degree, they can''t really help you. I work with a lot of women over 40 and I noticed a lot of them struggle with weight loss. I took different functional health courses so I know a lot more about functional health than your average personal trainer, and I help my clients to read their labs and give them suggestions. Here is what you can do, you can go to a wellness clinic or hormone replacement clinic, a lot of them offer comprehensive blood work. (you can also get it done and bring it to them), they usually have practitioners to read the labs and give you suggestions. One thing I don''t like about them is, they are more motivated to recommend you to get on whatever supplements or hormones through their clinic, so they can make money from you.. (but you don''t have to buy any..).. I usually recommend my clients to get blood test here https://www.practitionerdepot.com/lab/product/female-fat-loss-panel?variant=NO%20REVIEW You can use my code MAY, you might save 5%. Lol. The cost for this fat loss panel is $190. When you order, you can choose “with review”, they charge you $75 to go over the labs with you. They also have other labs too. When you place the order, they will send you a doctor’s form, you will bring it and go to labcorp to get blood drawn. 过一二周你就会有结果。你可以弄一个lab corp 账户，输入你的名字还有SSN，那么result 就会自动链到你的账户，你可以下载。 I hope this is helpful! 不好意思又啰嗦了。
windeyes6 发表于 2024-05-15 15:52 美女好！希望你不介意我啰嗦。。 首先， personal trainers don''t know much about nutrition, let alone hormones. I know this might be surprising to hear, but personal trainers are more educated in training/workout, not nutrition. For hormones, unless they take special courses, or they have master''s degree, they can''t really help you. I work with a lot of women over 40 and I noticed a lot of them struggle with weight loss. I took different functional health courses so I know a lot more about functional health than your average personal trainer, and I help my clients to read their labs and give them suggestions. Here is what you can do, you can go to a wellness clinic or hormone replacement clinic, a lot of them offer comprehensive blood work. (you can also get it done and bring it to them), they usually have practitioners to read the labs and give you suggestions. One thing I don''t like about them is, they are more motivated to recommend you to get on whatever supplements or hormones through their clinic, so they can make money from you.. (but you don''t have to buy any..).. I usually recommend my clients to get blood test here https://www.practitionerdepot.com/lab/product/female-fat-loss-panel?variant=NO%20REVIEW You can use my code MAY, you might save 5%. Lol. The cost for this fat loss panel is $190. When you order, you can choose “with review”, they charge you $75 to go over the labs with you. They also have other labs too. When you place the order, they will send you a doctor’s form, you will bring it and go to labcorp to get blood drawn. 过一二周你就会有结果。你可以弄一个lab corp 账户，输入你的名字还有SSN，那么result 就会自动链到你的账户，你可以下载。 I hope this is helpful! 不好意思又啰嗦了。
OK that's good if you are already on HRT, then I think your off-season body weight is better to keep under 15 lbs, so it will be easier to cut when you start prepping.
You are very welcome! You are one of the rare few who want to get a comprehensive blood test and want to get all your markers within optimal range, that's awesome!
我有一个facebook group，想等到多人参加了，就搞一个 有奖健身challenge， 感兴趣的请参加。
我的微信ID 和华人ID 一致，想要加健身群的姐妹请加我微信。
我的group 里面有一些免费的资源，比如 Healthy snack cheat sheet，还有High protein Easy Meal， Home workout 等。
这里是healthy snack cheat sheet 的链接 https://drive.google.com/file/d/1UwMVjH1pVlIKdvfeu75HeDm8PnkFrxNQ/view?usp=sharing
PS 没有办法局部减脂的……. 除非抽脂.. 😅
Anyway ，欢迎问各种问题～我懂的就回答！
有，论坛不让发布二维码，我发消息给你吧。
Good job!!💪 美女继续加油！刚开始锻炼有点肌肉酸是正常的，过一二周 soreness 会消失。
谢谢美女
好久没看见楼主的帖子啦，当年我是看着楼主的帖子开始举铁的😂能发微信群给我吗？
请问美女练完后几点吃最后一餐？具体吃什么？吃的也一样吗？
美女请加我微信，ID 和我华人ID 一样
一般晚上五点多吃最后一餐，一般吃一些肉，蔬菜还有少量basmati rice。是的，每天吃的都差不多
我发短信给美女
那么挺奇怪的， 一般来说，能影响睡眠的是caffine，晚餐吃的分量大，靠近睡觉时间，或者健身时间靠近睡眠时间。。。我也不是很能理解为什么美女上这些课会影响睡眠，其他时候ok。sorry
没关系的， 我也觉得很奇怪，我再观察一段时间，谢谢你
你试试magnesium supplement，因为strength training会消耗大量的magnesium。而身体如果处于magnesium deficient状态，就很影响睡眠质量。我也是最近开始意识到这个问题，所以jump in这个话题，希望楼主mm不要介意啊!
完全不介意！美女说得好。 我完全overlook 这个了。 high stress 是deplete magnesium， 而且56-68%的population deficient in magnesium. 我会推荐大部分人take magnesium。
Magnesium 有很多form，我会建议 glycinate, it helps with insomnia.
美女好，一般不能局部刷脂，只能靠calories defict， 全身的脂肪会一起下。
如果美女能多分享一下你的基本信息，我会更好的给建议。 比如说，如果美女是45岁+， 那么我会建议饮食低一点碳水，或者carb cycling 会比较好，尽量吃高一点蛋白的饮食，然后多吃蔬菜和一些水果。 一般女人到了 perimenopause, postmenopause, 我们的身体process 碳水不像我们年轻的时候，lower carb higher fat 饮食会比较适合。
可以加你微信不？ 我是健身爱好者。
还没到45呢，不过也是中年大妈一枚了
美女请加我微信，名字和我华人ID一致
美女请加我微信， ID和华人一致
谢谢亲
每个人perimenopause 的岁数不一样，主要看 symptoms 还有 lab work hormone markers，一般“中年” 又比较担心腹部脂肪，而不是大腿脂肪的，应该是有点insulin resistance，需要稍微中低碳水饮食。
美女是刺痛还是酸痛？如果是酸痛建议继续，这个exercise 是tone 大腿和臀部的好exercise，建议多做。 刺痛那么最好看一下医生。
谢谢回复，我也加你微信了，对健身群有兴趣
酸痛，痛到要休息好几天才能再做
一般练腿，中间隔2-3天就可以了，做久了就不会像一开始那么酸痛了。
多谢 我再做几次看看
谢谢推荐啊！楼主果然很专业，还连带着数据和详细的种类，赞，版上特别需要这样有干货的mm出来发言👍
请问中低碳水大概每天摄入碳水多少比较合适啊？
美女好，请问你健身一般都是练什么？ 上课还是举铁还是瑜伽？ 40 出头，不胖，但是有小腹， 饮食建议中低碳水，高蛋白质会比较好。 得多走动。。 一天至少8000 步。
谢谢美女的支持！！！
这个挺难说的，看身高，体重，年龄，每天的activity level， 我可能carbs 不超过150g 一天。 可能保持80-150g 的carbs， fat 会高一点。。 每个人具体的数据会不一样。。
这个不是我的scope， sorry I can't answer
发消息给美女了
没关系，可以理解哦：）
谢谢MM，晚点加FB
我觉得可以从最最简单的力量训练来。 就是那种完全不是很累的那种， HIIT 太累了， sit up 的话我觉得超级beginner 还是挺难的。 我觉得可以一开始练非常简单的exercise， 比如shoulder press， 可以做3 组10 个，从2 磅哑铃开始，如果可以做20个，那么就用5磅， 或者8 磅或者10磅， 可以做8个有点酸，就停止。 。。 shoulder press， chest press 之类的exercise 很简单，也不累。每次做4-5 个exercise 就可以了，不需要超过20分钟。。久了可以慢慢加重量和volume。
能麻烦也发给我一个微信群的二维码吗？ 谢谢！
求群，谢谢楼主
我165 121lb，inbody体脂23%，小骨架，tight hip，upper cross syndrom。平时一周三次hiit每次30分钟坚持一年半了，这个月开始外加两次力量每次45分钟，下肢算到novice，还能慢慢往上加，form也ok，上肢妥妥beginner，而且做组到后面就用斜方肌了。。 想请教三个问题： 1 这个薄弱的上肢该怎么练？少量多次？有哪些动作推荐？ 2 大腿上肥肉还是挺多的，想再减个5-8磅脂肪，饮食上应该做哪些调整？ 3 练出来肌肉容易maintain么？比如到了intermediate level，因为种种原因健身时间缩短，会不会出现不进则退的状况？
请加我的微信，和华人ID 一致。
请加我微信，Id 和华人ID 一致
美女好，很多动作都会牵连到斜方肌，很难避免的。。 比如很多练back 还有shoulder 的exercises，都会练到的。 练shoulder 的时候不要太多momentum，会少一点斜方肌。。 要长其实也不是那么容易的。。 薄弱的上肢，建议循序渐进，看美女的时间允许，少量多次，比如一个动作3 个set， 8到15 rep 之间。简单的动作有shoulder press， chest press，dumbbell row，biceps curl，tricep extension，这些就把上半身的肌肉都练到了。一周只练一次上半身，很难长斜方肌的，不要担心。 大腿上的肥肉很多， 有两个建议： 继续刷脂，全身脂肪下去了，大腿的脂肪也会下去 如果美女腹部的脂肪还好，但是大腿脂肪比较多，有可能是estrogen dominant。 需要确保每天厕所畅通，然后建议做一下blood test，看一下estrogen 还有progesterone 的ratio。 如果是Estrogen 比 progesterone ratio 高十几倍的话，可能需要吃一些supplement 帮助 estrogen metabolism. 但是必须要做blood test 才可以知道。这个稍微有点complex，因为不知道美女是否是因为progesterone 太低需要bring up，还是estrogen 太高需要decrease。 肌肉的话有点像rent， 需要继续练来维持，可以不需要像以前那样frequent，而且也需要饮食来维持。。因为你练得少很多，intensity 不像以前，然后吃的deficit 的话，那么就难维持。 而且肌肉需要练很久很久才会solidify 。
谢谢lzmm详细的建议！estrogen还真是第一次听说，我测个blood test看看去。
这个版面很萧条，太需要你这么专业的输入和inspire
这个有点tricky。。 因为我都是直接用我的app， 安排具体exercises的视频给我的学员跟。。 网上哪里有好的资源适合beginner 的我不是很清楚。
我有很多学员是60 岁的beginner，我一般都会安排非常简单的器械动作。 因为器械都是固定的，movement 比较 单一也比较fix，不要求任何技巧，比较容易上手，从轻重量开始，几乎不会受伤。 我不是很推荐跟着group课来上，很多时候快节奏， 受伤的机会比较大。
我录了几个简单的器械动作。。 人丑， 请不要笑。
https://www.tiktok.com/@may.long_/video/7351881557109493023
哇！好厉害！美女可以squat 自己的体重了！！ 太好了！！！ 加油加油！！！
我会经常来的！！
美女好！！！ 首先医生说的normal range 我要吐槽一下。。。 血检的normal range 的范围那么大！！！ 想想美国的population 40% 都是obese, being in the normal range doesn''t make it optimal at all, especially on the far end of the range. 而且很多医生都是开药针对symptom，不针对root cause。A lot of my clients are told that their blood work is normal but the doctors don''t really test much besides the basic CBC, CMP, and lipid, which are not the full picture of your health.
吐槽完毕。 关于DEXA scan 我觉得可以做， 但是 comprehensive blood work 会更好（特别是测 estrogen, testosterone, progesterone, thyroid, etc. )。 当你知道自己的荷尔蒙的marker 在哪里，你可以调整饮食，休息，训练，supplement 等去改善。 DEXA 的话，我做过20 多次，哈哈哈，我过去几年比健美赛，刷脂很多次，所以经常去测试，看自己减了多少。 DXA 的data 也不是超级准确， DXA sees anything that''s not fat as lean mass. Which means if you drink a lot of water, DXA can see the hydration as lean mass. Also if you workout the day before, you might see muscle gain in that area due to inflammation.. The most accurate way to do DXA is to take a complete rest day, and do DEXA scan completely fasted without food or water first thing in the morning, and do that every time to get an accurate measurement of true muscle gain.
不好意思我啰嗦了，我因为锻炼了10年，饮食也比较注意，所以我不会定期检查骨密度肌肉量之类的， 去年做的DXA 我的骨密度ok。我觉得美女经常锻炼的话，不需要太担心这个。 但是我会定期做comperhensive blood work。 我们LA 这里有DXA /DEXA 的scan， 40 多块钱一次，所以我以前经常去做。。不需要经过医生。。 我不知道美女的医生是否有测comprehensive blood work，大部分的医生都不会测。 很多时候需要自己掏腰包另外测，不过也只是差不多200 美金，查40-50 多个markers。
太谢谢教练的详细解释了！我不怕自己花钱做comprehensive blood work. 我非常愿意自己花钱做这个，但是我需要专业人士帮我分析结果，告诉我下一步怎么做，是改善饮食，调整训练内容，还是补充激素supplement, 上荷尔蒙疗法。这个是家庭医生还是personal trainer, 还是要两者之间沟通？我现在的家庭医生感觉就是你血压血糖正常没有糖尿病就行，匆匆打发。我想要的是帮助我在更年期快来之前根据我的肌肉量激素荷尔蒙数据量体裁衣做优化。我要的不仅仅是四十岁健康，我要的是80岁仍然保持行动自如每天不难受有生活质量。这个目标要求我现在就的开始。但是怎么找这样的医生呢？ personal trainer 能帮我推荐医生然后建立这个合作关系吗？
美女好！ 我的建议是有大一点的衣服，这样可以适合你的size differences。 我啰嗦一下关于赛后体重的事情。
因为你比赛的时候超级lean，所以现在增加了20 多磅让你很焦虑，这个是可以理解的。。虽然你可能在其他人眼里很fit，但是你会觉得你很肥壮。
关于需要增多少，具体要看你，有两个比较conflicting 的事情需要考虑。
一般来说，如果是不想比赛的时候刷脂太辛苦，那么建议off seaon 不要超过10-15 磅 stage weight。（but your new stage weight will be higher）。体脂太高，刷脂的时候也会掉一点肌肉。
On the other hand, I am not sure if the coach that you worked with inform you about how contest prep will affect you hormonally. (Most coaches are not educated on this topic unless they take special functional health courses or have master's degree). When you are on contest prep, your hormones (estrogen, progesterone, testosterone, thyroid, etc.) will be greatly impacted. it is very common to see female competitors with lab work that looks like they are in postmenopause. In order to reverse this, your body fat has to come back and you have to eat more calories.. Everybody is different so you don't know how much you will need to be back to normal. And when your hormones are back to optimal places, your muscle growth will also be more optimal.
That's why it is double edge sward about how lean you should stay during the off-season. It is best to get blood test done routinely (every 3 to 6 months) so you know if you are healthy enough. A lot of girls stay lean during off season, and if they are not on hormone replacement therapy (HRT), they tend to run into hormone and gut problem down the line (everyone is different, but a lot of women stay lean long term can have hormonal issues).
不好意思说多了。。。 因为网上关于off season 需要多lean debate 很多。。 这个比较tricky。
首先， personal trainers don''t know much about nutrition, let alone hormones. I know this might be surprising to hear, but personal trainers are more educated in training/workout, not nutrition. For hormones, unless they take special courses, or they have master''s degree, they can''t really help you. I work with a lot of women over 40 and I noticed a lot of them struggle with weight loss. I took different functional health courses so I know a lot more about functional health than your average personal trainer, and I help my clients to read their labs and give them suggestions.
Here is what you can do, you can go to a wellness clinic or hormone replacement clinic, a lot of them offer comprehensive blood work. (you can also get it done and bring it to them), they usually have practitioners to read the labs and give you suggestions. One thing I don''t like about them is, they are more motivated to recommend you to get on whatever supplements or hormones through their clinic, so they can make money from you.. (but you don''t have to buy any..)..
I usually recommend my clients to get blood test here https://www.practitionerdepot.com/lab/product/female-fat-loss-panel?variant=NO%20REVIEW
You can use my code MAY, you might save 5%. Lol. The cost for this fat loss panel is $190. When you order, you can choose “with review”, they charge you $75 to go over the labs with you. They also have other labs too. When you place the order, they will send you a doctor’s form, you will bring it and go to labcorp to get blood drawn. 过一二周你就会有结果。你可以弄一个lab corp 账户，输入你的名字还有SSN，那么result 就会自动链到你的账户，你可以下载。
I hope this is helpful! 不好意思又啰嗦了。
谢谢LZ和层主！ 这真是困扰我很多年的问题了。每次锻炼或者跳舞之后，很累，却完全睡不着，更容易失眠。 原来是镁的问题。
谢谢你的回复。 关于荷尔蒙，我一直在接受HRT，这个和我为了比赛而刷脂无关。我几年前就查出睾酮几乎降到了零，从那时开始我就开始了HRT。 效果还是不错的。但是有一个负面的结果就是我没法参加OCB比赛了，他们连HRT都禁。
啊，教练我爱你！谢谢你帮我解释了一个我一直不知道该到哪里去问的问题。我这就去约您推荐的检查。非常感谢您详细的解释！
OK that's good if you are already on HRT, then I think your off-season body weight is better to keep under 15 lbs, so it will be easier to cut when you start prepping.
You are very welcome! You are one of the rare few who want to get a comprehensive blood test and want to get all your markers within optimal range, that's awesome!
美女好，请问体重是第二天重还是1-2个月trending up？
我给美女发短信
co-ask
same here, 无氧确实很难坚持