Diet: Breakfast: 8 oz oatmeal with raisins, 5 raw almonds, 1 hard-boiled egg, 1 L coffee [318] Snack: none Lunch: Team Gathering - Indian Buffet (half nann, chicken, lamb chops, salad, peas, fried veggi) [585?] Snack: 1 M coffee, 1 fat-free yogurt, 1 pack Stix [148] Dinner: home-made rice paper shrimp rolls, tom yum soup with scallops, shrimps & chicken breast, 1/2 Starbucks mini cupcake, 1/4 cup small coffee [495] Drink: 3 cups coffee (L+M+S), 7 cups water
Total calorie intake: 1,546 (中午吃多了!)
Exercise: 65 min. P90X - Plyometrics: 65 min. (60+5 min. additional stretch) ~ This is a no-joke huaren.using training!! I pulled my left glute muscle (gluteus maximus). No cardio tomorrow.
Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding issues to huaren.us higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance amongst others. [此贴子已经被作者于2011/4/8 22:04:55编辑过]
Diet: Breakfast: 1 hard boiled egg, half low fat fruit & fiber muffin, 1 L coffee [289] Snack: 1 banana [105] Lunch: a big salad (2.5 oz chicken breast, 1 tbsp kidney beans&chick peas, pepper, green mix, tomotoes) [277] Snack: 1 fat-free yogurt, 1 M coffee, 1 pack Stix, 1 Halls tropical candy [153] Dinner: 2 Spinach & Ricotta Cannelloni, 2 home-made meatballs, arugula salad, 1 S coffee [451] Drink: 2 cups coffee (L+M+S), 9 cups water
Total calorie intake: 1,275.
Exercise: 134 min. (45 min. jogging for physio therapy)
P90X - Yoga: 80 min. (total 90 min. I took a few breaks as some moves are too difficult for my level.) Jogging: 45 min. (3.1 miles, 278 cal. @5.0mph) Stretch: 9 min. My calves are all good now. [此贴子已经被作者于2011/4/11 23:21:10编辑过]
你可以赶上专业的运动量了。 I did yoga in the morning & jogging (slow pace) at lunch break for physio therapy purpose (for my calves): warm-up leg muscles & intensive stretch. This is my physio therapist's order. My calves are almost 100% now. Oh-yeh!! I have to take it easy for plyometrics training from now on.
I did yoga in the morning & jogging (slow pace) at lunch break for physio therapy purpose (for my calves): warm-up leg muscles & intensive stretch. This is my physio therapist's order. My calves are almost 100% now. Oh-yeh!! I have to take it easy for plyometrics training from now on.
但是晚饭 比较成问题 中国炒菜 很难算分量啊 暂时不能不吃 GP在此 其实也不是完全不能 不过单做确实很花时间 我还在慢慢爬楼学习 也可能一会儿就看到了. Theoretically, If you burn 300 cal per day: 1,400 - 300 -1,580= (480); you will lose 0.14 lb/day; Keep it up, you will lose 1 lb in 8 days.
If you burn 500 cal. per day, 1,400 - 500 -1,580 = (680), you will lose 0.19 lb/day; if every day is like this, you will lose 1 lb in 6 days.
以下是引用yoyocat在4/12/2011 11:41:00 PM的发言： 妹子，你青菜怎么算cup的？ Use a measurement cup (plastic, bigger than the baking measurement cups), can be found in any grocery store.
Diet: Breakfast: 2 oz Greek plain yogurt with 20 blueberries, 2 slices whole wheat toast, 1 L coffee [251] Snack: blueberry scone (2 bites - 80 cal. yummy!), 1 M pear, 2 Halls candy [176] Lunch: 1 cannelloni, 1 home-made meatball, 1 hard-boiled egg, chicken breast strips (1.5 oz), side salad [336] Snack: 1 fat-free yogurt, 15 blackberries, 1 M coffee [78] Dinner: foodcourt Chinese (mixed veggi, kungpo chicken, 3 Tbsp rice, 1 sesame ball) [608] Drink: 2 cups coffee (L+M), 8 cups water, 2 cups green tea
Total calorie intake: 1,449 (Foodcourt的中餐实在是太难吃了!)
Exercise: 69 min. 1) P90X - Cardio X: 43 min. 2) Legs & Glute: 20 min.
Lunges & squats (7.5 lb WT each hand): 4 min. Glute: 3x10 (65lb) Leg press: 3x10 (60lb) Leg extension: 3x10 (40-50lb) Hip adduction: 3x10 (90lb) Hip abduction: 3x10 (90lb)
3) Stretch: 6 min. [此贴子已经被作者于2011/4/16 10:14:08编辑过]
我最近觉得跑步之后小腿有变粗趋向 需要更深层的拉伸 运动后拉伸的15分钟 MS还不太够 P90X - Stretch is a head to toe stretch program, total 60 min. If you only concern about stretching your calves, this disc is too much for you. I use a stretch tool at gym after cardio (see the picture below, not quite the same. the one at gym is made of wood): rock the tool forward and backward, hold 35-40 seconds for each position. If you are interested, it's available on amazon.com. key word: Medi-Dyne ProStretch Unilateral Stretching System (USD29.99).
I also rub my calves at home when watching TV or taking a bath.
佩服!!!!! My focus in April is to come up with a plan focusing on body sculpt, not weight loss. So I ate a bit more than before and tried out different training programs. By far, I have completed 1 round P90X, pretty much followed the required workout frequency & intensity (exercise 6 days/week). Next target is bar-bell weight lifting class at gym and pilate/cardio mix (DVD).
Thanks for your recommendation of Shiva Rae. I have ordered her "Flow Yoga for Beginners", will receive it next week. [此贴子已经被作者于2011/4/19 15:57:17编辑过]
Diet: Breakfast: 2 Tbsp Greek yogurt, 1 cup (8 oz) oatmeal, 1 M banana, 1 L organic black coffee [300] Snack: 7 almonds [63] Lunch: 1 shrimp rice paper roll, 1 small side salad, 1 hard-boiled egg, 2 oz chicken breast strips [263] Snack: 1 pack Stix, 1 fat-free yogurt, 1 M coffee with skim mik [142] Dinner: half whole wheat pita stuffed with chicken satay, half toasted pita with bruschetta, 2 tbsp chicken soup, arugala salad with apple & cherry tomatoes, 2 Lays chips [479] Drink: 2 cups coffee (L+M), 8 cups water
Total calorie intake: 1,247.
Exercise: 94 min.
Advanced Core: 32 min. Elliptical: 30 min. (300 cal, Cross Country Training) Rowing: 26 min. (216 cal, Resistant level @4 for 20 min; @6 for 6 min.) Stretch: 6 min. [此贴子已经被作者于2011/4/19 21:45:16编辑过]
My focus in April is to come up with a plan focusing on body sculpt, not weight loss. So I ate a bit more than before and tried out different training programs. By far, I have completed 1 round P90X, pretty much followed the required workout frequency & intensity (exercise 6 days/week). Next target is bar-bell weight lifting class at gym and pilate/cardio mix (DVD).
Thanks for your recommendation of Shiva Rae. I have ordered her "Flow Yoga for Beginners", will receive it next week. [此贴子已经被作者于2011/4/19 15:57:17编辑过] 练了来说说感受，我也打算买个她的DVD在家练。
Diet: Breakfast: 1 small cup granola cereal with yogurt(100g), 1 banana, half mini berry muffin, 1 L coffee [425] Snack: None Lunch: half scoop protein shake, half whole wheat pita stuffed with roasted lamb(half bone) & bruschetta, 1 shrimp rice paper roll [339] Snack: 1 pack Stix, 1 M coffee [111] Dinner: chilli (lean ground chicken, beans), multigrain tortilla rounds (22-25), diet coke(330ml) [564] Drink: 2 cups coffee (L+M), 2 cups green tea, 5 cups water, diet coke(330ml)
Total calorie intake: 1,439 (week of pita!)
Exercise: 92 min. 1) Warm-up: jogging - 15 min. 1.25 miles @ 5.2-5.4mph, 121 cal. 2) Weight-lifting: 40 min.
upper body: 3.5 kg x 2 ~ too light, try 5 kg x 2 next time lower body: 4.5 kg x 2 ~ too light, try 6 kg x 2 next time arms: 2.5 kg plate each hand, try dumbbell 4-5lb next time abs: 2.5 kg plate each hand. Change to dumbbell (4-5lb) next time 3) Jogging: 31 min. 2.52 miles, 238 cal, @ 5.4 mph, power walk @4.0 incline @4. 4) Stetch: 6 min.
Key Points: To lose weight and keep fit, age is not an issue; metabolic fitness is the issue—that is:
how efficiently your metabolism burns fat, which is based on how much lean muscle you have, what and how often you eat, how much and at what intensity you exercise, and how balanced your body’s hormonal systems are, especially those hormones that regulate the burning of nutrients as fuel or cause their storage as fat. PART I: Know About Yourself
1. Body Fat calculation Body fat –to-lean muscle ratio for women: Body Fat (%) Level <14 Athletic 14–17 Good/lean 18–22 Average 23–27 Fair/fat 27+ Obese
AT-HOME BODY FAT TEST FOR FEMALES Step 1: Taking Measurements 1) Height in inches ____ 2) Hips in inches ____ 3) Waist in inches ____ 4) Weight in pounds ____
Step 2: Determining Your Percentage of Body Fat 1) Multiply your hips (in.) ____ x 1.4 = ____ minus 1 = ____ (A) 2) Multiply your waist (in.) ____ x 0.72 = ____ minus 2 = ____ (B) 3) Add A plus B = ____ (C) 4) Multiply your height (in.) ____ x 0.61 = ____ (D) 5) Subtract D from C, then subtract 10 more: (C – D) – 10 =____ % fat
Calculate Pounds of Body Fat and Lean Muscle: Total weight (lb.) x percent body fat = total pounds of fat Total weight – total pounds of fat = total pounds of lean muscle
2. BMI (Body Mass Index): BMI is defined as your weight in kilograms divided by your height in meters squared.
BMI is not an infallible standard by which to measure how fat you are, if taken together with other factors (such as waist measurement), it is a useful tool for helping to create an accurate health profile and can serve as an early warning system for heart disease.
Interpret Your BMI:
BMI < 20. Unless you are an athlete, a BMI this low might mean that you are too thin & are possibly compromising your immune system.
BMI = 20 – 22: This range is associated with living the longest and having the lowest incidence of serious illness. BMI = 23 – 25: within the acceptable range, associated with good health. BMI = 26 - 30. Risk for developing heart disease, stroke, type 2 diabetes, and some kinds of cancers. Need lose weight BMI > 30. The worst-case scenario, risk for all of the diseases mentioned above. It is imperative that you begin to lose weight and exercise.
3. Evaluate your health and fat patterns:
The Fat-Burning Metabolic Fitness Self-Evaluation Questionnaire Age ____ Gender ____ Height ____ Scale Weight ____ lb. (Note 1) % Body Fat ____ Fat ____ lb. Lean Muscle ____ lb. Body Mass Index ____
Overall Body Measurements: Arm ____ in. Forearm ____ in. Chest ____ in. Waist ____ in. (Note 2, 3) Abdomen ____ in. Hips ____ in. (Note 3) Thigh ____ in. Calf ____ in. Waist-to-Hip Ratio ____
Note 1: Ideally, you should weigh yourself nude first thing in the morning before you have eaten breakfast
Note 2: A waist circumference of 35 inches or more generally indicates more health risks (cardiovascular disease, high level of triglycerides in the blood etc.) for women, especially before menopause.
Note 3: Waist-to-Hip Ratio (see below): Excellent Good Average High Extreme Male <0.85 0.85–0.9 0.91–0.95 0.96–1.0 >1.0 Female <0.75 0.75–0.8 0.81–0.85 0.86–0.9 >0.9
这个是我第一次上瑜伽课就要求做的..而且还说是stretch..简直是五雷轰顶啊..这哪里stretch了啊啊啊啊啊啊
昂??? 这个动作明明是杂技啊!
昂??? 这个动作明明是杂技啊!
这乃瑜伽神功第九级，非我类凡人能达到的。
我们gym offer一个课叫probarr就是芭蕾+strenth training..是zumba老师教..我还没去过...
不过我大学的时候上健身操课有部分是芭蕾basic..反正就是扶杆那些..对肩背肌肉的精准控制有提高..特别是posture..芭蕾是个多大年纪都可以开始的东西..比较控制姿态...这就如同跑步一样..人都以为自己会跑步..但是其实不然..跑步姿势也是需要学习和练习的..不亚于芭蕾
这种课我有兴趣, 不过要等到塑形后期再去上. 不然在一群瘦瘦的mm当中有小象的感觉, 太伤自尊心了.
Diet:
Breakfast: 8 oz oatmeal with raisins, 5 raw almonds, 1 hard-boiled egg, 1 L coffee [318]
Snack: none
Lunch: Team Gathering - Indian Buffet (half nann, chicken, lamb chops, salad, peas, fried veggi) [585?]
Snack: 1 M coffee, 1 fat-free yogurt, 1 pack Stix [148]
Dinner: home-made rice paper shrimp rolls, tom yum soup with scallops, shrimps & chicken breast, 1/2 Starbucks mini cupcake, 1/4 cup small coffee [495]
Drink: 3 cups coffee (L+M+S), 7 cups water
Total calorie intake: 1,546 (中午吃多了!)
Exercise: 65 min.
P90X - Plyometrics: 65 min. (60+5 min. additional stretch) ~ This is a no-joke huaren.using training!! I pulled my left glute muscle (gluteus maximus). No cardio tomorrow.
Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding issues to huaren.us higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance amongst others.
[此贴子已经被作者于2011/4/8 22:04:55编辑过]
1 new yoga mat (7mm)
Yogitoes skidless mat towel
1 pair dumbbell: 7-7.5 lb
[此贴子已经被作者于2011/4/8 22:05:47编辑过]
这种课我有兴趣, 不过要等到塑形后期再去上. 不然在一群瘦瘦的mm当中有小象的感觉, 太伤自尊心了.
不用..这个是普通人的...就是塑形的..我老想去..腾不出时间来...
以下是引用joyandpeace在4/8/2011 6:08:00 PM的发言：
不用..这个是普通人的...就是塑形的..我老想去..腾不出时间来...
xmjdh有各种课好上！！！！
yoyo等身体恢复后抓紧塑形, 很快神马课都不用去上, 也不用xm了!
以下是引用fengge在4/8/2011 10:14:00 PM的发言：
yoyo等身体恢复后抓紧塑形, 很快神马课都不用去上, 也不用xm了!
我啥时候要去土狼屯就找你啊啊啊
好啊啊啊! 包邮啊, 亲!
以下是引用fengge在4/8/2011 11:41:00 PM的发言：
好啊啊啊! 包邮啊, 亲!
Diet:
Breakfast: 1 multi-grain thin bagel, 1 poached egg, 1 L coffee [276]
Snack: none
Lunch: 1 small bowl beef rice noodle soup(didn't finish), 1 can diet Pepsi [367]
Snack: 1 Starbucks mini carrot cupcake, 1 S coffee, 1 shrimp rice paper roll [290]
Dinner: 3.2 oz roasted pork, boiled carrots, asparagus, brussel sprouts & corn, 1/3 pack Stix [429]
Drink: 2 cups coffee(L+S), 3 cups water, 2 cups green tea, 1 can diet pepsi
Total calorie intake: 1,362.
Exercise - no gym exercise. Rest.
Shopping: 5 hours
* My calves are burning today from Friday's workout. Ice pad+Rest.
[此贴子已经被作者于2011/4/10 21:09:13编辑过]
以下是引用fengge在4/9/2011 7:34:00 PM的发言：
Apr. 9 (Sat.)
Diet:
Breakfast: 1 multi-grain thin bagel, 1 poached egg, 1 L coffee [276]
Snack: none
Lunch: 1 small bowl beef rice noodle soup(didn't finish), 1 can diet Pepsi [367]
Snack: 1 Starbucks mini carrot cupcake, 1 S coffee, 1 shrimp rice paper roll [290]
Dinner: 3 oz roasted pork, boiled carrots, asparagus, 6 brussel sprouts & half corn [366]
Drink: 2 cups coffee(L+S), 3 cups water, 2 cups green tea, 1 can diet pepsi
Total calorie intake: 1,299.
Exercise - no gym exercise. Rest.
Shopping: 5 hours
* My calves are burning today from Friday's workout. Ice pad+Rest.
xmjdh有各种课好上！！！！
俺们这个gym超级豪华啊...俺也就是沾老公公司的光..要不可来不起...据说加入就要上k...俺要是自己淘还不得心如刀割的割成肉馅
俺们这个gym超级豪华啊...俺也就是沾老公公司的光..要不可来不起...据说加入就要上k...俺要是自己淘还不得心如刀割的割成肉馅
哈哈哈，我的ｇｙｍ不要钱。
以下是引用22june在4/9/2011 8:16:00 PM的发言：
俺们这个gym超级豪华啊...俺也就是沾老公公司的光..要不可来不起...据说加入就要上k...俺要是自己淘还不得心如刀割的割成肉馅
哎，一点都没享受到，我到搬走都没去过一次。。
以下是引用千年老妖在4/9/2011 8:18:00 PM的发言：
哈哈哈，我的ｇｙｍ不要钱。
这么严重啊，都要上冰了？？
我上周五第一次跟着P90X做Plyometrics, 不知道其中的厉害, 全是huaren.using啊! 要求脚尖着地, 落地轻如猫. 猫是什么分量? 大胖猫才12-13磅吧?! 我的体重是10倍啊啊啊! 头天我还刚干过kickboxing. 悲剧了, 昨天小腿肚酸疼了一天, 我温柔拉伸了两次, 冰了两次, 今天好多了. 谢谢yoyo关心.
悠着点。。对了，哪个ｐｘ９０整体感觉如何？
谢谢老妖姐的关心!
p90x workout 有12张碟(第13张是个介绍). 重量练习分量很大:5张碟; abs & core: 2张; cardio: 3张; yoga, stretch: 2 张. 我现在试了有一半了. 目前还没有决定是坚持练下去, 选择性的练还是放弃. 打算试完一遍后再做决定.
这套workout不适合健身刚起步的, 既使是中级水平的, 也需要一段时间适应. 重量练习太intense, 还需要pull-up bar做辅助. 背部的练习全靠这个bar了. 我家里没有这个工具, 只能用dumbbell自己编排些练背部的动作去替代. 各种各样的pull-ups/chin-ups一张蝶要做上百个.
今天我试了"chest, shoulder & triceps", 练胸部全是push-ups, 也有上百个. 我用了女式的push-up (on knees)也坚持不下来, 胳膊累得直打颤, 停下来休息了好几次. 不过我感觉动作的设计还是很到位的. 练完后就会觉得该练的部位都在burning. 不喜欢有肌肉的不会喜欢这套workout.
我把初试每张碟的体会帖在107页1070楼了. 今天的体会正在更新中. 等试完一遍后我来写个小结老妖姐可以参考一下.
http://forums.huaren.us/showtopic.aspx?boardid=341&topicid=793174&page=1&star=107
[此贴子已经被作者于2011/4/10 21:04:45编辑过]
fengge 妹子，讨教一下饮食上的protein, 一般每天至少维持多少g为好？
每天一定要吃够1,200卡, 其中 Carb: 165g, Protein: 45g, Fiber: 14g. (我有一阵子不算细帐了, yoyo 可以上以前妖姐推荐的fitday网站上再confirm一下). 如果运动了, 要再多吃些protein.
Diet:
Breakfast: 1 hard boiled egg, half low fat fruit & fiber muffin, 1 L coffee [289]
Snack: 1 banana [105]
Lunch: a big salad (2.5 oz chicken breast, 1 tbsp kidney beans&chick peas, pepper, green mix, tomotoes) [277]
Snack: 1 fat-free yogurt, 1 M coffee, 1 pack Stix, 1 Halls tropical candy [153]
Dinner: 2 Spinach & Ricotta Cannelloni, 2 home-made meatballs, arugula salad, 1 S coffee [451]
Drink: 2 cups coffee (L+M+S), 9 cups water
Total calorie intake: 1,275.
Exercise: 134 min. (45 min. jogging for physio therapy)
P90X - Yoga: 80 min. (total 90 min. I took a few breaks as some moves are too difficult for my level.)
Jogging: 45 min. (3.1 miles, 278 cal. @5.0mph)
Stretch: 9 min.
My calves are all good now.
[此贴子已经被作者于2011/4/11 23:21:10编辑过]
你可以赶上专业的运动量了。
Exercise: 134 min!!!!
你可以赶上专业的运动量了。
I did yoga in the morning & jogging (slow pace) at lunch break for physio therapy purpose (for my calves): warm-up leg muscles & intensive stretch. This is my physio therapist's order. My calves are almost 100% now. Oh-yeh!! I have to take it easy for plyometrics training from now on.
天气暖和了，我也考虑lunch time去跑trail了，哈哈。。。。
以下是引用fengge在4/11/2011 3:21:00 PM的发言：
I did yoga in the morning & jogging (slow pace) at lunch break for physio therapy purpose (for my calves): warm-up leg muscles & intensive stretch. This is my physio therapist's order. My calves are almost 100% now. Oh-yeh!! I have to take it easy for plyometrics training from now on.
恭喜恭喜。
天气暖和了，我也考虑lunch time去跑trail了，哈哈。
谢谢!
如果时间允许的话, 我喜欢中午运动. 把一天分隔成两部分, 感觉一天的工作时间减短了. 运动后觉得神清气爽, 下午干活的效率也提高了. 跑trail就更好啦, 还有大自然可以欣赏....
早饭：1 cup milk, 1/2 cup oatmeal, 1 kiwi
snack: 1 cheese stick, peanuts (10)
午饭: lean cuisine
snack: peanuts (10), 1 pear
晚饭：brussels sprouts, egg, apple, babycut carrots
after workout: 1 cheese stick
drink: 1 cup black coffee, water
这么算下来，估计有1300cal, carb 200g, fiber 30g, protein 68g
卡路里可能会有点出入，早饭可能会更多点，去gym会喝佳得乐，一瓶也有100cal。
你看如何？这种吃饭我是想先坚持一周，把胃弄弄小。
以下是引用fengge在4/11/2011 11:12:00 PM的发言：
yoyo, 我那个1,200卡的分配(Protein: 45g, Fat: 40g, Carb:162g, fiber:14g) 是不考虑新陈代谢率, 不算运动的情况下, 不影响身体健康的节食的底线! 你有不少肌肉, 经常锻炼,代谢率应该比较快, 再加上运动的话, 热量的摄入和以上的指标的分配要乘以一个系数加上去. 我在减肥初期做了很多的research, 这个系数该怎么算是众说分芸. 我当时代综合了几家的说法算了一个参照值:
如果当天运动燃烧450卡, 这一天的calorie intake=1,200(底线)+450(增加)=1,650卡, 其中:
Protein: 63g; Fat: 52g, Carb: 225g, Fiber:19g.
减重的话就是要让calorie intake 少于1,650, 产生decifit (不考虑BMR). 练cardio的话,
我基本上吃够这个protein量(60-63g); 练重量的话, 练完半小时内喝大半勺whey蛋白粉或吃蛋白, 鸡胸(去皮),
豆类. 后来就不再算了, 估计着差不多就行了.
我觉得你不用象我一样严格控制饮食. 我的基数大(150磅plus), 所以我使用bottom
line很aggressive地增加deficit. 你只需要微调一下体重加塑形就行了. 只要你clean up一下饮食, 加上锻炼,
摔掉4-5磅指日可待啊啊啊!
其实我这么吃法，主要是想实现portion control，把胃弄弄小。
如果热量不够我还可以加水果，蔬菜，或者cheese stick
我公司没有gym啊啊啊，所以只好室外跑哇。。。
以下是引用fengge在4/11/2011 11:29:00 PM的发言：
谢谢!
如果时间允许的话, 我喜欢中午运动. 把一天分隔成两部分, 感觉一天的工作时间减短了. 运动后觉得神清气爽, 下午干活的效率也提高了. 跑trail就更好啦, 还有大自然可以欣赏....
去年9月开始 到今年差不多剪掉18，19LB的样子 年初基本就达到125-127的样子了 但是基本停滞不前了就 也没太上心
现在想起来 可能一道周末 就开始放肆 是个原因 基本进2布退1.9步了
最近比较积极的参与健身版 并在22的HY下 对跑步开始有兴趣
吃的控制 对我还是一个问题
我算了下 基本MBR是1300的样子 1.2的系数 算1580
我如果吃在1400左右 然后每天坚持运动在300-500卡 MS应该可以见效啊?
但是晚饭 比较成问题 中国炒菜 很难算分量啊 暂时不能不吃 GP在此 其实也不是完全不能 不过单做确实很花时间
我还在慢慢爬楼学习 也可能一会儿就看到了
自己觉得还是有这个COMMITMENT 的
我的指数 目标等等 热情请求指导
以下是引用ncsc在4/12/2011 1:13:00 PM的发言：
但是晚饭 比较成问题 中国炒菜 很难算分量啊 暂时不能不吃 GP在此 其实也不是完全不能 不过单做确实很花时间
我还在慢慢爬楼学习 也可能一会儿就看到了
自己觉得还是有这个COMMITMENT 的
吃，吃少点，慢慢吃，有选择的吃。
嗯 慢慢吃 是我的另外一个问题
我吃饭非常迅猛 太快了 常常吃饱了而不自觉
Apr. 7 (Thur.)
Dinner: 辣鱼块, 白灼上海青, 素炒豆芽, 火鸡腿紫菜豆腐汤, 3勺米饭 [383]Dip: 2x10 (assisted wt: 70lb & 60lb ~ 1st Attempt)
这个是咋估计的？只有这么低的热量啊
可以分享下你都怎么准备这些的？
谢谢fengge，看你从开始到现在大概八个月的时间，已经到了我想要的境界，无需外界的监督，健身已经成为了你生活的一部分。我希望自己6个月以后也能到你的境界。。。如果能够的话，安也奔。。。。不过老妖JJ说了，上身丰满的不容易减。。。安就是，这辈子不知道能不能看到自己肚子上没有肉的样子。。。啊啊啊。。。
默默 继续追求达到这样的境界
去年9月开始 到今年差不多剪掉18，19LB的样子 年初基本就达到125-127的样子了 但是基本停滞不前了就 也没太上心
现在想起来 可能一道周末 就开始放肆 是个原因 基本进2布退1.9步了
最近比较积极的参与健身版 并在22的HY下 对跑步开始有兴趣
吃的控制 对我还是一个问题
我算了下 基本MBR是1300的样子 1.2的系数 算1580
我如果吃在1400左右 然后每天坚持运动在300-500卡 MS应该可以见效啊?
但是晚饭 比较成问题 中国炒菜 很难算分量啊 暂时不能不吃 GP在此 其实也不是完全不能 不过单做确实很花时间
我还在慢慢爬楼学习 也可能一会儿就看到了.
Theoretically, If you burn 300 cal per day: 1,400 - 300 -1,580= (480); you will lose 0.14 lb/day; Keep it up, you will lose 1 lb in 8 days.
If you burn 500 cal. per day, 1,400 - 500 -1,580 = (680), you will lose 0.19 lb/day; if every day is like this, you will lose 1 lb in 6 days.
但是因为基因, 年龄, 吸收等原因, 实际的减重速度和理论往往不相符. 这个只能靠自己用心体会来不断调整饮食和运动项目了.
中餐最好分解开来算: 油, 菜, 配料. 实在不行, 用中文薄荷网(link 如下), 用法参见第十页96楼:
http://www.boohee.com/assessment/calory
[此贴子已经被作者于2011/4/12 22:33:44编辑过]
Diet:
Brakfast: Porridge oatmeal with 1 Tbsp sunflower seeds & raisins, 1 egg white+half yolk, 1 L coffee [292]
Snack: 1 kiwi, 1 Halls tropical wave candy [51]
Lunch: Bento box - 6 salmon rice paper rolls, 1 cup meso soup, 1 M organic fuji apple [360]
Snack: 1 fat-free yogurt, 15-17 black berries, 1 M coffee [79]
Dinner: 4-5块蒸小排骨, 几片roasted pork lion, stir-fry mustard green, 1两米饭, 1小碗清鸡汤, 1包Stix, 大半块栗子点心 [584]
Drink: 2 cups coffee (L+M), 9 cups water
Total calorie intake: 1,366 (Protein: about 78g)
Exercise: 60 min.
P90X - Core Synergistics: 60 min.
[此贴子已经被作者于2011/4/12 23:18:30编辑过]
嗯 慢慢吃 是我的另外一个问题
我吃饭非常迅猛 太快了 常常吃饱了而不自觉
吃饭要细嚼慢咽. 胃里的饱涨感要有15-20分钟左右才能传递到大脑中枢. 吃得太快大脑来不及反应, 容易吃多.
这个是咋估计的？只有这么低的热量啊
我记录每天饮食热量有大半年了. 这些都是我家常吃的:
Basa(鱼): 100g, 家属配的辣椒料(red pepper flake, 印度的神马spice, basil等 - all low in sodium and fat). 我以前逐项算过: 共182卡.
上海青(1.5 cups): 加点盐的开水绰过, 用日本的一种调味酱油加醋和一点点红辣茭做蘸料. 介个做法很好吃, 从一家饭馆学来的. 共18卡.
米饭: 几口, 90 卡.
海带豆腐汤: 82卡.
一路考古 FENGGE的食谱其实还真是非常的丰富啊
可以分享下你都怎么准备这些的？
我家的大厨是家属同志, 酷爱烹调, 中外通吃. 我是打杂的伙计. 只管吃和算卡路里.
今晚饿过了 才吃到 又吃的快乐点而
牛筋 我量了一下 4OZ 老多了 我平时还真吃不到那个量啊
不知道牛筋的FAT PROTEIN含量如何 可能的GOOGLE中文网 营养素含量(每100克)
热量(大卡)151.00
碳水化合物(克)2.60
脂肪(克)0.50
蛋白质(克)34.10
纤维素(克)一
１盎司＝３１．１克
[此贴子已经被作者于2011/4/13 7:07:11编辑过]
营养素含量(每100克)
热量(大卡)151.00
碳水化合物(克)2.60
脂肪(克)0.50
蛋白质(克)34.10
纤维素(克)一
１盎司＝３１．１克
[此贴子已经被作者于2011/4/13 7:07:11编辑过]
谢拉
你那里查到的啊？我用上面FENGGE那个网站查 卤的 只有28卡PER 100G 红烧啥的 就高很多 晕啊
我是卤的 没有加油 加了酱油和香料 盐
妹子，你青菜怎么算cup的？
Use a measurement cup (plastic, bigger than the baking measurement cups), can be found in any grocery store.
Diet:
Breakfast: 1 small whole wheat bagel, 1 egg white, half egg yolk, 1 L coffee [274]
Snack: 1 kiwi, 6 raw almonds [100]
Lunch: 2 cannelloni, 2 home-made Italian meatballs, a side salad (beets, beans, green, balsamic vinaigrette dressing) [386]
Snack: 1 fat-free yogurt, 1 organic gala apple, 1 M coffee, 1 Halls candy [135]
Dinner: 1 beef pho, boiled Chinese broccoli, half pack Stix [431]
Drink: 2 cups coffee (L+M), 3 cups green tea, 4 cup water
Total calorie intake: 1,345.
Exercise: None. Rest.
[此贴子已经被作者于2011/4/14 9:56:34编辑过]
Diet:
Breakfast: 3 oz Greek plain yogurt with 12-13 blackberries, 1.5 slices whole wheat toast, 1 L coffee [192]
Snack: 6 almonds, 1 M organic gala apple [126]
Lunch: 1 Thai vegetarian lettuce wrap with sweet chili sauce, spinach & mandarin salad, 1 small square of pecan chocolate cheese cake [515]
Snack: 1 M coffee with skim milk, 1 M kiwi, 1 halls candy [66]
Dinner: 4 oz pan-fried salmon, 1 ear corn on cob , 10-11 brussels sprout, half pack Stix [470]
Drink: 2 cups coffee (L+M), 3 cups green tea, 5 cups water
Total calorie intake: 1,369.
Exercise: 94 min.
Taebo kickboxing: 20 min.
P90X - Biceps and Back: 60 min.
Ab crunches (88): 8 min. upper/middle: 4x12; lower: 40
Stretch: 6 min.
[此贴子已经被作者于2011/4/15 10:02:08编辑过]
Diet:
Breakfast: 2 oz Greek plain yogurt with 20 blueberries, 2 slices whole wheat toast, 1 L coffee [251]
Snack: blueberry scone (2 bites - 80 cal. yummy!), 1 M pear, 2 Halls candy [176]
Lunch: 1 cannelloni, 1 home-made meatball, 1 hard-boiled egg, chicken breast strips (1.5 oz), side salad [336]
Snack: 1 fat-free yogurt, 15 blackberries, 1 M coffee [78]
Dinner: foodcourt Chinese (mixed veggi, kungpo chicken, 3 Tbsp rice, 1 sesame ball) [608]
Drink: 2 cups coffee (L+M), 8 cups water, 2 cups green tea
Total calorie intake: 1,449 (Foodcourt的中餐实在是太难吃了!)
Exercise: 69 min.
1) P90X - Cardio X: 43 min.
2) Legs & Glute: 20 min.
Lunges & squats (7.5 lb WT each hand): 4 min.
Glute: 3x10 (65lb)
Leg press: 3x10 (60lb)
Leg extension: 3x10 (40-50lb)
Hip adduction: 3x10 (90lb)
Hip abduction: 3x10 (90lb)
3) Stretch: 6 min.
[此贴子已经被作者于2011/4/16 10:14:08编辑过]
Diet:
Breakfast:1 slice whole wheat toast, 2 pcs turkey bacon, 1 poached egg, 1 M coffee [261]
Snack: None
Lunch: half bowl chicken noodle soup, 1 small chicken lettuce wrap, 1 M coffee [474]
Snack: 20 blueberries, half pack Stix [61]
Dinner: home-made middle eastern style [683]
Appetizer: 1 roasted whole wheat pita with zahtar, arugula & toasted almonds
Entree: roasted lamb rack (2 bones), asparagus salad, 1 roasted Yukon gold potato, boiled organic carrots
Dessert: 3 tsp cappucino yogurt ice cream, half pack Stix, 1 S coffee
Drink: 3 cups coffee (M+M+S), 7 cups water, 2 cups green tea
Total calorie intake: 1,479 (too much fat consumption today: 69g; Protein: 81g.)
Exercise: 83 min (exclude stretch)
P90X - Chest & Back: 53 min.
Core: 30 min.
P90X - Stretch: 60 min.
Completed first round of P90X (Apr. 2 - 16). Congrats to myself !
[此贴子已经被作者于2011/4/16 21:48:33编辑过]
Diet:
Breakfast: 1 slice whole wheat toast, 1 poached egg, 1 L coffee [180]
Snack: 1 L pear [121]
Lunch: 1 cup chicken noodle soup, 1 whole wheat wrap with grilled chicken & lettuce, 1 M coffee, 1/3 peanut butter cookie [395]
Snack: None
Dinner: 1.3 grilled whole wheat pita stuffed with lemon grass chicken, lettuce & onion, 1 cup boiled Chinese broccoli, 1tsp roasted almonds, 1 can diet pepsi [586]
Drink: 2 cups coffee (L+M), 3 cups green tea, 3 cups water, 1 can Pepsi
Total calorie intake: 1,282 (逛街累坏了, 吃晚饭时如猛虎下山啊!)
Exercise: None. Rest.
Shopping: 5 hours (收获: 书几本, Yoga防滑袜, 户外跑步腰包, 衣服3件)
[此贴子已经被作者于2011/4/17 20:25:42编辑过]
门外汉近来学习一下，实在是太佩服lz了，有这毅力还有啥干不成的。有个问题请教，lz怎末知道你吃的食物的卡路里呢？你计算的好精确，谢谢
谢谢mm的鼓励!
你可以用计算卡路里的网站:
fitday.com
myfitnesspal.com
中餐可以查薄荷网: http://www.boohee.com/assessment/calory. 具体用法见本帖第10页96楼:
http://forums.huaren.us/showtopic.aspx?boardid=341&topicid=793174&page=1&star=10
mm先坚持记录每日饮食一段时间并且多留心食物的营养结构, 等心里有数后就不用再记了. 加油!!
[此贴子已经被作者于2011/4/18 22:09:38编辑过]
Diet:
Breakfast: 1 cup oatmeal with 1 tbsp raisins & sunflower seeds, 1 L coffee, 1 M banana [327]
Snack: 6 raw almonds, 1 Halls candy [59]
Lunch: baked talipia (3 oz) with 2 Tbsp mango pineapple chipotle salsa, boiled mixed veggi, rice [323]
Snack: 1 pack Stix, 1 fat-free yogurt, 30 blueberries, 1 M coffee with skim milk [167]
Dinner: home-made whole wheat pita chips bruschetta (1.5 pita), 1 home-made Thai shrimp paper roll, grilled lamb rack (1 bone), 1 cup chicken noodle soup [638]
Drink: 2 cups coffee (L+M), 7 cups water
Total calorie intake: 1,518 (晚上吃多了! Protein: 80g; Carb: 232g)
Exercise: 71 min.
Treadmill: 65 min. 5.4 miles (520 cal. jogging @ 5.5 & 6.0 with incline 0.5; power walk @4.0 with incline 0.5 & 4 )
Stretch: 6 min.
[此贴子已经被作者于2011/4/19 10:33:26编辑过]
我家的大厨是家属同志, 酷爱烹调, 中外通吃. 我是打杂的伙计. 只管吃和算卡路里.
真是幸福啊。。啥时候我也可以打杂就好了
真是幸福啊。。啥时候我也可以打杂就好了
给大厨打杂不容易啊! 挑剔地很啊啊啊! 有时候真想罢吃啊! 有木有!!!
打不了罢工，不打杂了，哈哈～～
以下是引用fengge在4/18/2011 10:15:00 PM的发言：
给大厨打杂不容易啊! 挑剔地很啊啊啊! 有时候真想罢吃啊! 有木有!!!
Date Calorie Intake Protein (g) Exercise Calorie Burned (cal.)
Apr. 1 (Fri.) 1,292 52 Rest <300
Apr. 2 (Sat.) 1,404 93 Abs+Cardio >500
Apr. 3 (Sun.) 1,778 106 P90X-WT+Cardio <300?
Apr. 4 (Mon.) 1,205 68 P90X-WT+Cardio 400-500
Apr. 5 (Tue.) 1,340 89 Yoga <200
Apr. 6 (Wed.) 1,332 77 Abs+Walking 300-400
Apr. 7 (Thu.) 1,210 73 WT+Cardio 400-500
Apr. 8 (Fri.) 1,546 76 P90X-Cardio >500
Apr. 9 (Sat.) 1,362 84 Walking / Shopping >500
Apr. 10 (Sun.) 1,265 116 P90X-WT & Abs <300?
Apr. 11 (Mon.) 1,275 66 Yoga + Cardio >500
Apr. 12 (Tue.) 1,366 78 P90X-Core + Walking <200
Apr. 13 (Wed.) 1,345 74 Rest <200
Apr. 14 (Thu.) 1,370 60 Cardio 400-500
Apr. 15 (Fri.) 1,449 79 P90X-Cardio+WT >500
Apr. 16 (Sat.) 1,479 81 WT+Abs+Walking >500
Apr. 17 (Sun.) 1,282 81 Walking / Shopping >500
Apr. 18 (Mon.) 1,518 80 Cardio >500
TTL: WTs - 6 ; Cardio - 8 (>40 min / time; excl. walking/shopping); Yoga - 2
Weight Change: -1 lb
Measurements Change: 腰围: -2.5cm; 臀围: -1.5cm, 大腿围: -0.5cm, 小腿围: -1cm
[此贴子已经被作者于2011/4/19 22:05:38编辑过]
Half Month Calorie, Protein Intake & Exercise [Apr. 11-18]
Date Calorie Intake Protein (g) Exercise Calorie Burned (cal.)
Apr. 1 (Fri.) 1,292 52 Rest <300
Apr. 2 (Sat.) 1,404 93 Abs+Cardio >500
Apr. 3 (Sun.) 1,778 106 P90X-WT+Cardio <300?
Apr. 4 (Mon.) 1,205 68 P90X-WT+Cardio 400-500
Apr. 5 (Tue.) 1,340 89 Yoga <200
Apr. 6 (Wed.) 1,332 77 Abs+Walking 300-400
Apr. 7 (Thu.) 1,210 73 WT+Cardio 400-500
Apr. 8 (Fri.) 1,546 76 P90X-Cardio >500
Apr. 9 (Sat.) 1,362 84 Walking / Shopping >500
Apr. 10 (Sun.) 1,265 116 P90X-WT & Abs <300?
Apr. 11 (Mon.) 1,275 66 Yoga + Cardio >500
Apr. 12 (Tue.) 1,366 78 P90X-Core + Walking <200
Apr. 13 (Wed.) 1,345 74 Rest <200
Apr. 14 (Thu.) 1,370 60 Cardio 400-500
Apr. 15 (Fri.) 1,449 79 P90X-Cardio+WT >500
Apr. 16 (Sat.) 1,479 81 WT+Abs+Walking >500
Apr. 17 (Sun.) 1,282 81 Walking / Shopping >500
Apr. 18 (Mon.) 1,518 80 Cardio >500
TTL: WTs - 6 ; Cardio - 8 (>40 min / time; excl. walking/shopping); Yoga - 2
Weight Change:
Measurements Change: Chest: Waist: Hips:
New Measurements:
[此贴子已经被作者于2011/4/19 12:13:01编辑过]
佩服!!!!!
这个你觉得如何？
我最近觉得跑步之后小腿有变粗趋向 需要更深层的拉伸 运动后拉伸的15分钟 MS还不太够
P90X - Stretch is a head to toe stretch program, total 60 min. If you only concern about stretching your calves, this disc is too much for you. I use a stretch tool at gym after cardio (see the picture below, not quite the same. the one at gym is made of wood): rock the tool forward and backward, hold 35-40 seconds for each position. If you are interested, it's available on amazon.com. key word: Medi-Dyne ProStretch Unilateral Stretching System (USD29.99).
I also rub my calves at home when watching TV or taking a bath.
佩服!!!!!
My focus in April is to come up with a plan focusing on body sculpt, not weight loss. So I ate a bit more than before and tried out different training programs. By far, I have completed 1 round P90X, pretty much followed the required workout frequency & intensity (exercise 6 days/week). Next target is bar-bell weight lifting class at gym and pilate/cardio mix (DVD).
Thanks for your recommendation of Shiva Rae. I have ordered her "Flow Yoga for Beginners", will receive it next week.
[此贴子已经被作者于2011/4/19 15:57:17编辑过]
Diet:
Breakfast: 2 Tbsp Greek yogurt, 1 cup (8 oz) oatmeal, 1 M banana, 1 L organic black coffee [300]
Snack: 7 almonds [63]
Lunch: 1 shrimp rice paper roll, 1 small side salad, 1 hard-boiled egg, 2 oz chicken breast strips [263]
Snack: 1 pack Stix, 1 fat-free yogurt, 1 M coffee with skim mik [142]
Dinner: half whole wheat pita stuffed with chicken satay, half toasted pita with bruschetta, 2 tbsp chicken soup, arugala salad with apple & cherry tomatoes, 2 Lays chips [479]
Drink: 2 cups coffee (L+M), 8 cups water
Total calorie intake: 1,247.
Exercise: 94 min.
Advanced Core: 32 min.
Elliptical: 30 min. (300 cal, Cross Country Training)
Rowing: 26 min. (216 cal, Resistant level @4 for 20 min; @6 for 6 min.)
Stretch: 6 min.
[此贴子已经被作者于2011/4/19 21:45:16编辑过]
罢吃？NEVER!!!
打不了罢工，不打杂了，哈哈～～
真理! 迄今为止还木有罢吃过. 自己的肚子受苦不花算啊! 不过叫嚣过好几次震慑一下大厨子.
My focus in April is to come up with a plan focusing on body sculpt, not weight loss. So I ate a bit more than before and tried out different training programs. By far, I have completed 1 round P90X, pretty much followed the required workout frequency & intensity (exercise 6 days/week). Next target is bar-bell weight lifting class at gym and pilate/cardio mix (DVD).
Thanks for your recommendation of Shiva Rae. I have ordered her "Flow Yoga for Beginners", will receive it next week.
[此贴子已经被作者于2011/4/19 15:57:17编辑过]
练了来说说感受，我也打算买个她的DVD在家练。
我跑。。。。
以下是引用千年老妖在4/19/2011 5:32:00 PM的发言：
亲爱的，我今天居然发现你说的那种橄榄油了，不过心里有点怀疑，真的有可能吗？别是忽悠我们的
亲爱的，我今天居然发现你说的那种橄榄油了，不过心里有点怀疑，真的有可能吗？别是忽悠我们的
关于橄榄油, 前两天我厚着脸皮问了一个在gym里认识的营养师. 他说40卡应该是1 tea spoon (tsp, 5g左右), 不是1 Table spoon(Tbsp-13g). 40卡/1 tsp对于extra virgin olive来说很常见. 我回家仔细看了一下那个葡萄牙的油, 80卡/2tsp. 我又放狗搜了一下, 果真是这样啊(见以下链结). Heaven破灭了, 还是要省着用油啊! 少stir fry, 多蒸, 煮, 拌.
http://caloriecount.about.com/calories-olive-oil-i4053
kidding
以下是引用fengge在4/19/2011 9:28:00 PM的发言：
关于橄榄油, 前两天我厚着脸皮问了一个在gym里认识的营养师. 他说40卡应该是1 tea spoon (tsp, 5g左右), 不是1 Table spoon(Tbsp-13g). 40卡/1 tsp对于extra virgin olive来说很常见. 我回家仔细看了一下那个葡萄牙的油, 80卡/2tsp. 我又放狗搜了一下, 果真是这样啊(见以下链结). Heaven破灭了, 还是要省着用油啊! 少stir fry, 多蒸, 煮, 拌.
http://caloriecount.about.com/calories-olive-oil-i4053
你glute好厉害牙!
你的肯定更厉害呀! 跑步调动的屁股上的肌肉比椭圆机, Stair Stepper, 自行车都要多. 稍微练一下glute就会很强悍.
练了来说说感受，我也打算买个她的DVD在家练。
没问题. 我会把尝试这个Yoga(下周收到)和温沙的pilate/cardio mix (已收到)的感觉都贴出来. 不过你是advanced level, 这种启蒙性质的可能对你来说太小儿科啦!
哦，原来不是掺水的，哈哈。。。
kidding
自己打屁股10x3, hiahia....
Diet:
Breakfast: 1 small cup granola cereal with yogurt(100g), 1 banana, half mini berry muffin, 1 L coffee [425]
Snack: None
Lunch: half scoop protein shake, half whole wheat pita stuffed with roasted lamb(half bone) & bruschetta, 1 shrimp rice paper roll [339]
Snack: 1 pack Stix, 1 M coffee [111]
Dinner: chilli (lean ground chicken, beans), multigrain tortilla rounds (22-25), diet coke(330ml) [564]
Drink: 2 cups coffee (L+M), 2 cups green tea, 5 cups water, diet coke(330ml)
Total calorie intake: 1,439 (week of pita!)
Exercise: 92 min.
1) Warm-up: jogging - 15 min. 1.25 miles @ 5.2-5.4mph, 121 cal.
2) Weight-lifting: 40 min.
upper body: 3.5 kg x 2 ~ too light, try 5 kg x 2 next time
lower body: 4.5 kg x 2 ~ too light, try 6 kg x 2 next time
arms: 2.5 kg plate each hand, try dumbbell 4-5lb next time
abs: 2.5 kg plate each hand. Change to dumbbell (4-5lb) next time
3) Jogging: 31 min. 2.52 miles, 238 cal, @ 5.4 mph, power walk @4.0 incline @4.
4) Stetch: 6 min.
[此贴子已经被作者于2011/4/20 20:23:56编辑过]
关于橄榄油, 前两天我厚着脸皮问了一个在gym里认识的营养师. 他说40卡应该是1 tea spoon (tsp, 5g左右), 不是1 Table spoon(Tbsp-13g). 40卡/1 tsp对于extra virgin olive来说很常见. 我回家仔细看了一下那个葡萄牙的油, 80卡/2tsp. 我又放狗搜了一下, 果真是这样啊(见以下链结). Heaven破灭了, 还是要省着用油啊! 少stir fry, 多蒸, 煮, 拌.
http://caloriecount.about.com/calories-olive-oil-i4053
我的美梦破灭了。。
你的肯定更厉害呀! 跑步调动的屁股上的肌肉比椭圆机, Stair Stepper, 自行车都要多. 稍微练一下glute就会很强悍.
我周末玩了一次..才50磅...wt这东西不练还真是 不行..跑步好像肌肉比WT来说散...WT能让这块肌肉focus..
我周末玩了一次..才50磅...wt这东西不练还真是 不行..跑步好像肌肉比WT来说散...WT能让这块肌肉focus..
厉害，我30磅通常都做的呲牙咧嘴
我花了2周的时间把"The Fat Burning Bible”(by Mackie Shilstone)看了一遍, 感觉对减肥健身很有帮助. 感谢Sampot mm 的推荐. 这本书涵盖面广, 我只把一些基本的理论搬到这里供大家参考:
Key Points:
To lose weight and keep fit, age is not an issue; metabolic fitness is the issue—that is:
how efficiently your metabolism burns fat,
which is based on how much lean muscle you have,
what and how often you eat,
how much and at what intensity you exercise, and
how balanced your body’s hormonal systems are, especially those hormones that regulate the burning of nutrients as fuel or cause their storage as fat.
PART I: Know About Yourself
1. Body Fat calculation
Body fat –to-lean muscle ratio for women:
Body Fat (%) Level
<14 Athletic
14–17 Good/lean
18–22 Average
23–27 Fair/fat
27+ Obese
AT-HOME BODY FAT TEST FOR FEMALES
Step 1: Taking Measurements
1) Height in inches ____
2) Hips in inches ____
3) Waist in inches ____
4) Weight in pounds ____
Step 2: Determining Your Percentage of Body Fat
1) Multiply your hips (in.) ____ x 1.4 = ____ minus 1 = ____ (A)
2) Multiply your waist (in.) ____ x 0.72 = ____ minus 2 = ____ (B)
3) Add A plus B = ____ (C)
4) Multiply your height (in.) ____ x 0.61 = ____ (D)
5) Subtract D from C, then subtract 10 more: (C – D) – 10 =____ % fat
Calculate Pounds of Body Fat and Lean Muscle:
Total weight (lb.) x percent body fat = total pounds of fat
Total weight – total pounds of fat = total pounds of lean muscle
2. BMI (Body Mass Index):
BMI is defined as your weight in kilograms divided by your height in meters squared.
BMI is not an infallible standard by which to measure how fat you are, if taken together with other factors (such as waist measurement), it is a useful tool for helping to create an accurate health profile and can serve as an early warning system for heart disease.
Interpret Your BMI:
BMI < 20. Unless you are an athlete, a BMI this low might mean that you are too thin & are possibly compromising your immune system.
BMI = 20 – 22: This range is associated with living the longest and having the lowest incidence of serious illness.
BMI = 23 – 25: within the acceptable range, associated with good health.
BMI = 26 - 30. Risk for developing heart disease, stroke, type 2 diabetes, and some kinds of cancers. Need lose weight
BMI > 30. The worst-case scenario, risk for all of the diseases mentioned above. It is imperative that you begin to lose weight and exercise.
3. Evaluate your health and fat patterns:
The Fat-Burning Metabolic Fitness Self-Evaluation Questionnaire
Age ____
Gender ____
Height ____
Scale Weight ____ lb. (Note 1)
% Body Fat ____
Fat ____ lb.
Lean Muscle ____ lb.
Body Mass Index ____
Overall Body Measurements:
Arm ____ in.
Forearm ____ in.
Chest ____ in.
Waist ____ in. (Note 2, 3)
Abdomen ____ in.
Hips ____ in. (Note 3)
Thigh ____ in.
Calf ____ in.
Waist-to-Hip Ratio ____
Note 1: Ideally, you should weigh yourself nude first thing in the morning before you have eaten breakfast
Note 2: A waist circumference of 35 inches or more generally indicates more health risks (cardiovascular disease, high level of triglycerides in the blood etc.) for women, especially before menopause.
Note 3: Waist-to-Hip Ratio (see below):
Excellent Good Average High Extreme
Male <0.85 0.85–0.9 0.91–0.95 0.96–1.0 >1.0
Female <0.75 0.75–0.8 0.81–0.85 0.86–0.9 >0.9
[此贴子已经被作者于2010/9/15 15:27:31编辑过]
这个算body fat的准不准呀？我算出来18都不到，可是我一身肥肉啊，估计都得归功于10几岁的时候被外婆监督着束腰，所以肥肉都长到小肚子上了。
这个算body fat的准不准呀？我算出来18都不到，可是我一身肥肉啊，估计都得归功于10几岁的时候被外婆监督着束腰，所以肥肉都长到小肚子上了。
这种公式算的body fat都不准. 是一种简单, 表面化的参考值, 不综合考虑个人的body composition (muscle, bone, fat, organs etc.). 我知道的非公式测量body fat的方法有以下几种:
Skin caliper: 测量皮下脂肪(我有一个digital的, 每次测量结果都不同, 我一般量三次取平均值)
Hydrostatic weighing (水下测量) ~ 有些gym有这种服务
Bod Pod ~ 机器象个大蛋壳
Dual-Energy X-Ray Absorptiometry (DEXA) ~ 据说这种是目前最准确的测量方法(我没做过哈!)
自己打屁股10x3, hiahia....
靠，我也打你，害得我买了三大瓶。哈哈。好在是tj maxx不算贵。。
对了，推荐一个olive oil spray,0 卡路里，我煎鸡蛋都用这个。。
靠，我也打你，害得我买了三大瓶。哈哈。好在是tj maxx不算贵。。
对了，推荐一个olive oil spray,0 卡路里，我煎鸡蛋都用这个。。
多的可以用来当护发素，效果好极了
靠，我也打你，害得我买了三大瓶。哈哈。好在是tj maxx不算贵。。
对了，推荐一个olive oil spray,0 卡路里，我煎鸡蛋都用这个。。
敖敖! 表打我! 这个葡萄牙的橄榄油比其他牌子的热量还少一些, 至少一样啊啊啊! 质量好的不粘锅也可以帮助少用油. 我刚换了一个新的, 用油量比以前少了.
谢谢老妖姐的推荐, 我去找找看那个spray, 可以用来煎蛋, 煎鱼, 喷一点在沙拉上. 兴奋了....
多的可以用来当护发素，效果好极了
这个好! 直接用在头发上还是混在护发素里? 要不要洗掉?
Diet:
Breakfast: Greek yogurt (100g) +cranberries (30), 1 slice whole wheat toast, 1 L coffee [222]
Snack: None (meetings back to back)
Lunch: 6 veggi rice paper rolls, goma sauce, 1 cup meso soup, 1 whole grain flat bread [370]
Snack: 1 fat-free yogurt (100g), 1 pack Stix, 1 M coffee [148]
Dinner: 1 Vietnamese beef pho, 1 cup boiled Chinese broccoli, 1/4 cup frozen yogurt cappuccino ice cream, 4 whole grain tortilla chips [537]
Drink: 2 cups coffee (L+M), 7 cups water
Total calorie intake: 1,277.
Exercise: 70 min.
P90X - Ab Ripper: 20 min. (+planks)
Advanced Kickboxing: 45 min.
Stretch: 5 min.
[此贴子已经被作者于2011/4/22 20:08:14编辑过]
靠，我也打你，害得我买了三大瓶。哈哈。好在是tj maxx不算贵。。
对了，推荐一个olive oil spray,0 卡路里，我煎鸡蛋都用这个。。
嘿嘿， 我早说是大小勺5ml和15ml的区别。
any oil spray都说是0卡。 喷多了也一样有卡。 一瓶8oz，总热量在那，看用多久。 而且据说比较毁不粘锅。
我只用来煎egg starter当早餐。
敖敖! 表打我! 这个葡萄牙的橄榄油比其他牌子的热量还少一些, 至少一样啊啊啊! 质量好的不粘锅也可以帮助少用油. 我刚换了一个新的, 用油量比以前少了.
谢谢老妖姐的推荐, 我去找找看那个spray, 可以用来煎蛋, 煎鱼, 喷一点在沙拉上. 兴奋了....
我都是用来煎鸡蛋的，而且炒肉菜很好，salad不行，炒蔬菜也不行，不过可以先倒点橄榄油，然后再喷。你最好不要买那种金属罐的，一喷出来都是雾，用塑料瓶喷的，那个喷头好一点。
这个好! 直接用在头发上还是混在护发素里? 要不要洗掉?
要洗掉
我都是用来煎鸡蛋的，而且炒肉菜很好，salad不行，炒蔬菜也不行，不过可以先倒点橄榄油，然后再喷。你最好不要买那种金属罐的，一喷出来都是雾，用塑料瓶喷的，那个喷头好一点。
学习了! 谢谢!
嘿嘿， 我早说是大小勺5ml和15ml的区别。
any oil spray都说是0卡。 喷多了也一样有卡。 一瓶8oz，总热量在那，看用多久。 而且据说比较毁不粘锅。
我只用来煎egg starter当早餐。
那就多吃荷包蛋. 正好, 我喜欢荷包蛋多过煎蛋呢!
绿葱mm真是勤快啊, 我早上很懒, 早饭多在公司cafeteria解决, 很少在家吃.
[此贴子已经被作者于2011/4/22 20:30:36编辑过]
要洗掉
我打算试一下. 因为经常用电吹风, 现在头发很干, 需要保养了.
这个好! 直接用在头发上还是混在护发素里? 要不要洗掉?
我洗完澡后直接涂发稍，然后用大毛巾包起来，第二天再洗掉。
Diet:
Breakfast: 1 whole grain thin bagel, 1 poached egg, 2 slices turkey bacon, 1 L coffee [328]
Snack: None
Lunch: 韩国海鲜套餐[326]
Snack: 6根almond Pocky, 1 can diet coke, 1个红豆沙酥皮面包 (边看电影边啃) [320]
Dinner: 1碗药材猪骨清汤, 1 cup白灼油菜, 1个烧鸡翅(去皮), 2薄片栗子瑞士卷, 1 M 咖啡 [389]
Drink: 2 cups coffee (L+M), 3 cups water, 2 cups roasted rice tea, 1 can diet coke
Total calorie intake: 1,364 (今天渴望甜食之心锐不可挡, 甜食干掉 570卡! 另外最近开始喝diet coke了, 要控制!)
Exercise: None. Rest.
Walking: 45-50 min.
我洗完澡后直接涂发稍，然后用大毛巾包起来，第二天再洗掉。
有道理, 我要准备一个大毛巾专门干这个! 防止发稍分叉.
有道理, 我要准备一个大毛巾专门干这个! 防止发稍分叉.
我从TJ买了一个这种包头发的东东，象一个兜子，很方便用
http://www.amazon.com/Casabella-Microfiber-Hair-Wrap-White/dp/B002NSM3AM/ref=sr_1_4?ie=UTF8&qid=1303523602&sr=8-4
我从TJ买了一个这种包头发的东东，象一个兜子，很方便用
http://www.amazon.com/Casabella-Microfiber-Hair-Wrap-White/dp/B002NSM3AM/ref=sr_1_4?ie=UTF8&qid=1303523602&sr=8-4
啊, 太好了. 我有个类似包头的, 很少用, 这下派上用场了. 谢谢!