抛磚引玉:都説“增肌減脂”,或許可加點力量訓練?可以藉鑒李醫生的辦法,在傢做俯臥撐或(和)引體向上等練習

来源: 2023-09-30 21:54:12 [旧帖] [给我悄悄话] 本文已被阅读:

下面“5 Tips To Lose Stubborn Belly Fat Faster”視頻中提到一個 重要方法, 就是在 Diet 和Cardio基礎上, 做weight training

https://youtu.be/wj5LJnd7RyA?t=472s

俯臥撐 , 引體向上可以訓練胸肌,背闊肌等多組肌群,  在家就可做(引體向上似乎需要買設備), 是很好的選擇。還可以增加一些針對abs的訓練(利用自身重量或加其他重量), 腹肌增强了,即使有fat,也會看起來更緊致。

這段視頻要點:

1. Calorie deficit 

2. Track calories

3. incorporate refeeds or calorie cycling

-starvation response

4. Reverse the effects of your diet reducing your NEAT levels

--NEAT (Non Exercise activity thermogenesis)

--setting walking goal

5. need to be lifting weights

-building muscles in areas where having stubborn fat can stretch areas out

- better helping you keep the fat off after you are done

6. give time

7. training ABS

--flat fat 

--appearance