[線條] 女生腰部及大腿肌肉訓練
基本資料
性別:(女)
年齡: 27
身高: 號稱160
體重: 49
BMI: 19
體脂率: 18% (以前量的,可能現在肉多一點會再增一些)
三餐內容
早餐: 黑咖啡加牛奶,饅頭/雜糧麵包/焙果 (皆約一個小七麵包大小)
2-3份炒青菜,一杯無糖豆漿
午餐: 2-3份炒青菜,熱湯一大碗(裡面還是很多青菜)
歐式麵包/蛋糕甜點
(肚子餓就吃麵包,約一個拳頭大小;不餓就吃切片蛋糕或一塊cheese cake)
下午點心: 水果一份,無糖茶飲 (有時會加果汁),小饅頭或小餅乾幾片
晚餐: 無糖豆漿一瓶,麵包半個 (晚餐因為工作常沒空吃,都是塞幾口就進教室上課)
但一定會喝豆漿或牛奶,不然我會餓 = =
宵夜: 媽媽牌熱湯一碗公/豆漿,一片土司/四分之一個麵包
糖果: 我非常愛吃糖,巧克力或是糖果想到就會塞一顆
日常作息時間:約一點多睡,早上約九點醒,時早時晚
下午之後才開始工作,應該算輕度工作者,唯一重的東西是學生作業
生活型態:上班族
運動習慣:以前都慢跑,但工作後實在很怠隋,改偶爾騎個車或散步
冬天又找到藉口太冷不騎車 = =
我的問題:我不想瘦太多,但我真的很想要有腰,如果順便變瘦是附加價值也很好啦!
因為沒穿高跟鞋的背面看起來就跟小朋友一樣,真的很沒線條啊!
練過一陣子的瑜珈,但效用似乎不太大,肚子的肉還是很鬆
原PO不愛吃飯,但實在很愛麵包或麵粉類食品
我知道比起來他們熱量很高啊,但我實在戒不掉麵包
(這樣算有吃澱粉吧!!)
吃鍋邊素己經有七八年,所以都用豆漿牛奶來補充蛋白質
請問還有需要調整蛋白質和澱粉比例嗎?
懇請大家提供腰瘦訓練法或密技,我會乖乖按表操課的 (跪)
--
※ 發信站: 批踢踢實業坊(ptt.cc)
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