求老K老T指导健身

mason00

看了虫子的健身日记，有老K老T几个回复，不错。偶其实不能算健身，就是晚上在家做些基本锻炼。进行了6个月。动作很简单：
1。双手撑在瑜伽球上，俯卧撑姿势，保持一分半到二分钟热身
2。地面俯卧撑30个，保持10秒再做10个
3。坐瑜伽球上仰卧起座50个
4。手撑地，脚在瑜伽球上，俯卧撑20个，保持10秒，再做10个
5。再次瑜伽球上仰卧起座50个

每组休息20秒。主要是减少腰腹和锻炼胸肩。6个月下来，体重始终没变。形体稍有改观，问如何进步？
身高181，体重70-74

xblues

  你的参数比我好阿，上裸照！

mason00

TINN is good too. Professional. Add you to the title, hope to give some advices.

mason00

Under bright light, such as in bath room, it's easy to see my belly. But under the orange light in the room, feel better to see 6 pack. Actually not 6 pack, but you can see the vague figure.

mason00

I have a terrible habit, must take a nap (20-30 min) after lunch, otherwise I will die in the afternoon. I see many colleagues run around city at lunch time. It's crazy. I cannot do that.

mason00

表诚意，上照片。今天锻炼之后，趁着灯光，模糊点混过去。
今天改了改方式。
1. 球上撑
2. 俯卧撑20
3. 球上仰卧起坐50
4. 俯卧撑20
5. 球上仰卧起坐40
6. 俯卧撑20
7. 球上仰卧起坐40
8. 球上俯卧撑20
9. 球上仰卧起坐40
8. 球上俯卧撑20
9. 球上仰卧起坐40
并没有以前累，以前2个大组都是做到感觉不能做了。呼叫教练。。。

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我爱猫眯

freespirit

胸腹不错，好像手臂肌肉看不见，是相片太模糊?

mason00

其实都不行，锻炼好，配合灯光凑合

mason00

Where is K?

侯大业

为什么穿裤衩？这样怎么展现鸡肉？

mason00

Show your 鸡肉 please

Highway

你是要增重还是减重啊，看你身高这个份量应该差不多啊。
很多人吃些蛋白粉，再有发现要练腹肌，绝对不能吃甜食。我自己没法控制住嘴巴，所以6pack是做不到的了。

mason00

I like chocolate. My goal is common, lost fat around belly, increase muscle around shoulder and chest

katsura

Highway asked the right question: 你是要增重还是减重啊?

Set yourself a clear goal, most people want to 'loose the belly and put on a bit muscle', but this is actually one of the hardest thing to do in training.

Loosing weight and putting on muscles are *not* the same goal. We are talking about 2 targets. I'm not saying it's impossible to achieve both at the same time, but it's approaching a very high difficulty level.

It's simple - if you want to gain muscle, you must use heavy weights, train intensely AND eat enough carbohydrate and protein. But the extra carb will make loosing weight difficult during the muscle building process.

Most body builders uses a bulking cycle to increase weight - muscle AND fat. Then use a cutting cycle to try to maintain the muscle mass and lose the fat.

It's an intensive process, but just bear in mind, working out is good for you, so don;t view it as a task, but more as a hobby/ daily routine.

Some tips - Body weight work outs can only take you so far, to gain muscle, use heavy weights. So join a gym or buy a set of dumb bells.
Watch your food intake - you may want to try a high protein, low GI diet. So, less white rice, less potatoes, less fried food, more meat, eggs, fruits and veggie

Good luck

[ 本帖最后由 katsura 于 11-9-2012 14:40 编辑 ]

mason00

Seems I cannot put more muscles, cause I don't want to additional protein food to build weight. Yes, I am trying to make work out as a habit/hobby. I sit too long when working, so every night I encourage myself to do some push up. How about my excises list items? Do I need to add volume? I just eat normally. I am afraid to add additional muscle that some time might be become a burden to my body, heart or vessel once I cannot keep excising.

katsura

原帖由 mason00 于 11-9-2012 14:34 发表

                               
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Seems I cannot put more muscles, cause I don't want to additional protein food to build weight. Yes, I am trying to make work out as a habit/hobby. I sit too long when working, so every night I encour ...

Quality matters more than quantity. Use assisted weight in addition to body weight.

It will be a long time before you need to start worry about excess muscle mass.

xblues

我前一段时间的目标是增肌肉，体型大了一个尺码，腰部和胸部都搞了好多肥肉。我如今想减脂肪，有啥好办法么？我的计划：

吃减肥药
跑步
注意饮食

katsura

原帖由 xblues 于 11-9-2012 14:40 发表

                               
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我前一段时间的目标是增肌肉，体型大了一个尺码，腰部和胸部都搞了好多肥肉。我如今想减脂肪，有啥好办法么？我的计划：

吃减肥药
跑步
注意饮食

吃减肥药 NO! Most are useless and does more harm then good, there's NO magic pill
跑步 Good idea but you need to do this early in the morning before you had breakfast, and with enough intensity
注意饮食 cut out all sugar if possible, no soft drink, no alcohol, less carb, more protein + veggie.

xblues

  早上起不来啊，我每天都睡眠不足，而且上班迟到，也不知道咋就那么大的瘾呢，上网。

本来今天就是要注意饮食的，结果，我吃了快餐。我这个人很会可怜自己。

mason00

Which excise list is more batter to me? List in #1 or #6. I am trying to do some changes, but don't know the baseline.

mason00

I think I may try some protein food, could you provide some advice? Brand, quantity, how to eat?

katsura

原帖由 mason00 于 11-9-2012 14:56 发表

                               
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Which excise list is more batter to me? List in #1 or #6. I am trying to do some changes, but don't know the baseline.

http://www.realjock.com/workout/1057/
(BTW, the rest of the site is a gay fitness/ workout website, I'm just posting this link because it's a good training course, no other intentions )
If you'd rather follow a generic work-out site, then Body-building.com is a good general site (but it's aimed at mostly advanced users).

The one I suggested a good foundation work out. If it's too intensive or time consuming for you, then try to stick to the basics:
Chest: Bench press/ dumbbell flys.
Arms: Bicep curl/ tricep extension
Back/legs: Deadlift

If you are pushed for time, go heavy on the weights and do 6 - 8 reps for each exercise, and 3 rounds for each exercise. Make sure you can barely do 8 moves.

P.S> I just thought of another good alternative if you want a lean and toned body: P90X:
http://www.beachbody.com/product/fitness_programs/p90x.do
http://en.wikipedia.org/wiki/P90X

You can *download* videos of the workout online, if you get what I mean ;) No need to pay $$$ for the official DVD.

Beware it is VERY intensive, but it may fit your needs better and you can do this at home! Mostly body weight trainings too.

katsura

原帖由 mason00 于 11-9-2012 15:04 发表

                               
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I think I may try some protein food, could you provide some advice? Brand, quantity, how to eat?

I think lean Whey Protein would be good for your situation - Any brand is okay, just be sure to read the nutrition label, and pick one that's low in Carb, and High in protein contents.
Don;t buy the 'Mass Builder Whey', they have a lot of carbs. Just ask for a 'good generic Whey'

Brand doesn't matter too much - pick a flavour you like!

These cost about $110 for 4kg. Don't pay much more than that. Buying smaller quantities will be cheaper but not as good value.

mason00

So expensive. Belly always gets the fat first and loses weight at last.

果仁1212

引来一群色狼
锻炼到后来就靠毅力坚持，我每次都是半途而废。
加油阿

TINN

不好意思，来晚了。
首先我不是很清楚楼主你的目标是啥，终极目标又是啥，如果只是要那六块东西的话，很简单的。
第一个重点不是训练，是你的饮食。
每个人都有腹部肌群，只是有的人看得见有的人看不见而已。
但是你把你的视线从外部转向内部的话，也就是说你把眼睛放在你自己的肚子里面往外看的话，
我相信每个人都肯定可以看到自己的腹部有几块肌肉了。
每个人的腹部肌群分布不一样，有的人是6块，有的人有8，或者7，
这个主要根据自身的腹部肌肉白线排列决定的，没得改变。
所以你只要注意你的饮食（看了你的图片觉得你的皮脂不算高），所以平常饮食注意主食摄取量的减少，
饮水量相对增多（水对于基础代谢的重要性我就不多说了），
在正餐保证营养减少碳水的前提下把重点放到你的副餐上来，这样就会有效的降低正餐时对食物的渴求吸收比，
也就是平时所说的避免饱腹感，杜绝饥饿感。这样就会主动的提高你的基础代谢，
然后加上你衡定的运动代谢后我相信你的六块（或者7，8块）很快就会呈现出来。

mason00

Exactly. I start to reduce eating rice these days, feel more better. Add cereal with yoga around 15:30 - 16:00, cause I always feel hungry that time. Keep excising every night, we will we how it's going. Thanks, mate!

ericcire

同求指导！最近发胖了。。。