[心得] 減肥一週年!
減肥一週年過去了
對照圖
http://ppt.cc/BFz~
身高:160CM
年齡:27歲
數據
2012 2013
03/11 06/09 09/07 12/12 03/11
體重(TANITA) 54.8 53.2 52.4 51.4 51.4
體脂(TANITA) 31% 28% 25.5% 25.5% 25%
體重(OMRON) X 53.5 52.8 51.6 51.6
體脂(OMRON) X 26.1% 24.3% 24.1% 23.6%
體脂↓4.138 LBM↑0.738
(都減體脂真開心!)
飲食
早餐
選項一:
精力湯500cc
(紅蘿蔔 小黃瓜 香蕉 西芹 蕃茄 亞麻仁仔 黑芝麻 腰果 枸杞 南瓜仔 卵磷脂 杏仁)
半個全麥饅頭(因為我買到的太紮實,一個我吃不完,所以都吃半個)
一片起司
巧克力沖泡飲250cc
選項二:
杏仁豆漿(杏仁 黃豆 紅豆 芝麻)
一個全麥貝果
一片起司
午餐
老爹煮什麼吃什麼 大多是兩三菜 + 一兩種肉 + 湯
咖裡飯 水餃 炒麵 湯麵
基本上不油炸之外就不忌口
外食或吃到飽盡量挑中午吃
午點:水果一份
晚餐
生菜沙拉 (小黃瓜 美生菜 )
鮪魚 or 雞腿肉 or 靖魚 or 午餐剩下的肉類
五穀飯一碗 or 蕃薯一大條
湯
晚點:水果一份
基本上我秉持著快樂吃
吃飽才有力氣運動
運動部份
有氧:比利大叔(三個月)->Turbo Jam(兩個月)->Turbo Fire(到現在)
重訓:鄭多燕灰色衣服->TurboJam的Turbo sculpt->Chalean Extreme
仰臥起坐40下->鄭多燕墊上操->電腦人8min abs workout
->電腦人8min abs workout level 2
幾乎每天有氧
重訓是一三五
腹肌重訓是二四六日
雖然還沒到我的目標體脂20%
但是這一年來的成果讓我很滿意
所以想要分享給大家!
希望目標可以早日達成
也希望運動永遠成為我生活的一部分!
也特別感謝FITNESS的各位大大讓我受益良多
讓我走在正確的減肥路上!
--
減肥一週年的心得+紀錄!
http://ninoreko.pixnet.net/blog/post/95958466
--
※ 發信站: 批踢踢實業坊(ptt.cc)
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