泡芙人的健身運動筆記#1，飲食和觀念重要觀念！( 3 週/-0.9kg)

在還沒踩在 inbody （身體組成分析儀）之前，流氓顆都天真的以為自己經過 2 個月的飲食控制和核心運動，瘦身狀況是朝向好轉的方向了。也因為這股自信心和好奇心，跑去健身房測量 inbody 後發現事實與想像中完全不同！測量結果流氓顆就是俗稱的「泡芙人」肌肉少脂肪高，肌肉就像一根牙籤般的周圍包覆著脂肪這樣的慘狀（打燈攤下）所以「增肌減脂」是流氓顆的首要目標，也因此重新檢視了自己的飲食與運動習慣並透過健身筆記持續記錄我的健身生活與成果:D

IMG_2918_Fotor_Collage

坦白說流氓顆以前總覺得自己這輩子不可能會去上健身房，也覺得健身房是想要練成大隻佬才會需要去的。但是經過這近一個月加入健身房的日子，以及感謝前輩們的熱心分享，讓流氓顆對於健身和瘦身有了完全不一樣的觀念。

首先強烈建議大家在準備開始瘦身計畫前，一定要先去測量你的基礎代謝、體脂肪和肌肉的等數據，我是在健身房測量的儀器是醫療級的「 inbody」，除了健身房台大營養門診也可測一次 $150，一台要價 20 幾萬非常的貴且精準，結果也很殘酷＠＠…

我的 inbody 數值非常慘烈！！！ 肌肉 15、脂肪 38 和基礎代謝 1041 ，每一個都是低於標準的數值，尤其肌肉過少以至於基礎代謝過低，所以首要目標就是要「提升肌肉量，提高基礎代謝」！這樣的我也就只有「重訓」一條路了（眼神死）…

=========================================================

每日增肌減脂計畫如下：

運動篇

  • 20 分鐘腳踏車或跑步機當暖身
  • 重訓針對腿、胸、背三大肌群（腿部肌肉佔人體 60% ）每日間隔訓練。並搭配腹部一同訓練。例如：第一日 腿肌群+ 腹部；第二日 胸肌群+腹部；第三日 背部肌群+腹部。每組做 20 下，並做 2 組。
  • 收操拉筋

飲食篇

  • 每日吃到基礎代謝+運動消耗熱能＝ 1100+200=1300 。
  • 每日需吃 3 餐甚至超過，我的分配如下：早餐 325、中餐325、晚餐325、運動前/後 325
  • 建議選擇 GI 60 熱量 200 以下的食物為主。（ GI 表格：請點我。）

備註：有在運動的人蛋白質建議吃到體重*1.3 ，像流氓顆是 47 *1.3=61.1 克/每日建議量。（高蛋白食物：請點我。）

其實越瞭解健身或瘦身，會發現不論是飲食控制還是健身重訓，每一個都是有很多學問的呢！

每餐除了控制熱量之外，更需要控制營養來源！流氓顆每天早中晚餐的餐點幾乎都是澱粉、蛋白質和蔬菜等組合而成。

接下來以我前幾天的早餐來示範前面提到的 GI、熱量和蛋白質檢視方式：

  • 美式炒蛋 GI 30 /熱量 200 kal /蛋白質 10 克
  • 馬鈴薯 GI 90/熱量 76 kal /蛋白質 2 克
  • 蘋果 GI 36/熱量 54 kal /蛋白質 0.3 克
  • 青花菜 GI 25/熱量 33 kal /蛋白質 2.8 克

+)  —————————————————-

總計 ＿＿＿＿＿ 熱量 363 kal /蛋白質 15.1 克＿＿

雖然馬鈴薯 GI 超過 60 ，但只要不要攝取過多還不需要太擔心。而這一餐熱量 363 kal 相較於每餐設定 325 kal 相對偏高一點點；蛋白質則是偏少一點平均需攝取 20.3 ( ㄧ日建議攝取 60.1 克)，但也還可以接受的範圍呢。

batch2IMG_2944batch2batch2IMG_2919

前面提到運動前後可以進食，而建議運動後的熱量不要超過 300 卡。而且根據研究建議飲食以 碳水化合物與蛋白質比例為 4:1 或 3:1 ，可以幫助肌肉生成或恢復。

運動後蠻推薦喝「無糖豆漿+水煮蛋」，「牛奶」或「優格」另外再搭配「堅果」或「水果」即可。

batch2IMG_2749

而流氓顆現在就持續飲食控制和運動，3 週體重  -0.9、體脂肪 -3。

但我覺得最明顯的是以前睡前/睡起的體重差最多 0.4 kg 現在可以晉升到 0.9-1 kg，代表我身體的代謝有改善。不過因為也才 3 週其實效果並沒有很明顯，只有感覺大腿肌群和腹部越來越可以撐起來了，外加一點緊實（笑）！對了你們是不是覺得流氓顆花了大篇篇幅在講飲食控制呢？因為飲食控制佔瘦身成因的 70% 所以非常重要！！！

敬請期待泡芙人的健身日記 #2 吧！

batch2IMG_2952

2016.5.19 更新==============

寫完這篇後來遇到停滯期就放棄了 哈

再次健身房發現我體脂大飆升

所以～積極的上教練課 + 飲食控制

2 個月降了 10.3% 體脂 和 3.7kg

有興趣的朋友可以參考 泡芙人健身筆記 #2 和 #3

泡芙人的健身運動筆記＃2 ｜飲食控制怎麼吃？40日體脂 -8.6% & -5.4 kg 脂肪

泡芙人的健身運動筆記＃3｜請一對一教練 Q&A、重訓觀念和運動菜單分享

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「人生很短，可以理解別人的眼光，但不要過度解讀。」於是乎，我過著自由自在且偶爾耍點任性流氓的生活，喜歡用我怪奇的想法洗腦你們，希望成為你們生活中微笑的理由之一。

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