Re: [減肥] 新手入門"減肥"
※ 引述《alizee999 (Alizee)》之銘言:
: 基本資料
: 性別:女
: 年齡:25
: 身高:170
: 體重:52.5-53.5
: BMI:剛好18.5 ...
: 體脂率:22.4
: 基礎代謝率:1200
: 內臟脂肪:1
: 日常作息時間:睡眠時間:PM11:00-AM8:00
: 生活型態:待業
: 我的問題:
: 想"減肥"
: 把體脂肪率降得更低
這篇文章遊走在版規邊緣啊...
不過剛好可以借用這篇文章來機會教育一下
就暫時不刪了
從你的BMI來看,你的體型已經非常瘦了,就算要減脂效果也不好(體脂越低越難減)
其實要反向操作才對,不是減少體脂肪,而是要增加去脂體重
你沒看錯!你不需要減肥,反而需要增加肌肉!
這是因為體脂率 = 脂肪重 / 體重,所以當你體重很輕的時候
就算你全身上下只有一點點脂肪,體脂率還是壓不下來的,因為分母實在是太小了。
如果你可以以重訓為主軸,搭配充足的蛋白質和碳水化合物,增加肌肉
那增加肌肉使體重變重之後,體脂率反而會下降!
這是因為分母變大的關係,你可以親自按計算機試試看。
這樣做有幾個顯而易見的好處:
1. 肌肉有張力、有曲線,不容易亂甩亂晃下垂,絕對比脂肪好看!
2. 女性身體的內分泌運作是需要適量脂肪的,脂肪不足會擾亂內分泌
造成經期不規律(甚至停經)、皮膚粗糙、掉髮等等
所以不建議你在已經很瘦的情況下減脂
3. 女性的胸部有一大部分是靠脂肪堆積,所以...你知道的。
至於其他健康上的好處,置底文跟精華區裡面都有
有興趣的話可以去翻一下~
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◆ From: 203.67.30.1
※ 編輯: FlyinDeath 來自: 203.67.30.1 (08/16 14:30)
※ 編輯: FlyinDeath 來自: 203.67.30.1 (08/16 14:32)
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