[減肥] 降體脂增加肌肉線條
我是否已經詳讀置底文及精華區中的新手專區:是
基本資料
性別:女
年齡:30
身高:155
體重:61
BMI:25.3
體脂率:28.5% (生理期後2週)
參考照片:(可免填,但抱怨自己太壯或肌肉太大塊者必填)
三餐內容:
早餐:
平日一至五:1. 太匆忙或不餓就沒有吃
2. 水煮蛋*1
3. 早餐店燻雞肉土司夾蛋(白土司+美乃滋+小黃瓜絲)
週末大多睡過去沒有吃
午餐:
平日一至五:1. 公司阿姨煮,約3~4菜+1湯
糙米飯+黎麥約1/2顆拳頭大 / 市售餛飩約10-12顆
2. 偶爾1-2週會訂1一次外食,大多為麥當勞/PIZZAHUA/摩斯
週末在家煮約2-3菜,不一定有湯。和朋友聚餐則不一定
晚餐:同週末午餐
其他:每日喝水量約1200~1800cc
日常作息時間:
上班時間睡眠是00:00~07:30,睡覺時間視情況可能延後,但因為淺眠起床時間大多提早
09:00~18:00上班,上下班通勤時間各40-50min左右
生活型態:上班族,坐辦公桌
健康狀況:(是/否)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動?否
當您活動時是否會有胸痛的感覺?否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況?否
您是否曾因暈眩而失去平衡或意識的情況?是
您是否有骨骼或關節問題,且可能因活動而惡化?否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)?否
您是否知道您有任何不適合活動的原因?否
您是否知悉自己有任何慢性疾病?否
您是否近期動過任何手術?否
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:否
運動習慣:(有氧運動請「務必」寫明心跳數、持續時間長短、及相關運動史)
每週1-2次跑步機,步速9~10min不等,每次5-6KM,心跳數約160
睡前做深蹲20下組*3組、棒式30秒*4組,每週約3-5次 (看當天精神狀況)
這週開始會以棒式肘撐姿勢倒立,每次20秒左右,大概能做2-3次
我的問題:
體脂下降速度很緩慢,從五月中至今約一個月,體重沒有很大變化 (約1kg上下)
但體脂有時在32,有時在30,這星期才降到2字頭
固定每週測量胸、腰、臀、大腿、手臂,降得最明顯的只有腰
因為即將要結婚,會露出的部位大多是肩膀手臂和背部
希望可以針對這些地方練出線條,至少不要看起來很鬆、肉很多啊Q_Q
--
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