查看完整版本 : 240磅肥仔,想減肥練肌,應該點樣開始

紀寧公爵 2017-12-29 12:00 PM

240磅肥仔,想減肥練肌,應該點樣開始

今年24 , 240磅肥仔,平時好少運動,想減肥練肌,想問下各位師兄應該點樣開始

長崎勳緒 2017-12-29 12:48 PM

我以前重過你~食少D...踩機減吓先...加油:smile_o12:

嬉皮友 2017-12-29 03:00 PM

*** 該帖被屏蔽 ***

嬉皮友 2017-12-29 03:04 PM

http://m.discuss.com.hk/index.php?action=thread&tid=9233346&page=2

kk1016 2017-12-29 06:38 PM

我反而想增
師兄帶氧之餘可加重訓
重訓是必須
次序係每次先重訓後帶氧

阿簫 2017-12-30 08:55 AM

肥仔肥滕滕,千其唔好跑步減肥,唔是你室頭哥好快打柴。:funk::funk::smile_30:

紀寧公爵 2017-12-30 11:14 AM

thx 師兄

紀寧公爵 2017-12-30 11:15 AM

我屋企有單車機,其實單車機有冇用?

紀寧公爵 2017-12-30 11:16 AM

[quote]原帖由 [i]阿簫[/i] 於 2017-12-30 08:55 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473039294&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]
肥仔肥滕滕,千其唔好跑步減肥,唔是你室頭哥好快打柴。:funk::funk::smile_30: [/quote]

但我屋企人個個叫我慢跑。。。

紀寧公爵 2017-12-30 11:18 AM

[quote]原帖由 [i]紀寧公爵[/i] 於 2017-12-30 11:15 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473043712&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]
我屋企有單車機,其實單車機有冇用? [/quote]
啞鈴都有 但就係唔知點樣做好,睇網上既資料都係教瘦仔操肌多
定係應該要先減磅再做負重訓練?

~狐獅虎~ 2017-12-30 11:32 AM

[quote]原帖由 [i]紀寧公爵[/i] 於 2017-12-30 11:16 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473043743&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]


但我屋企人個個叫我慢跑。。。 [/quote]


你屋企人係邊位?

肌建工程師 2017-12-30 12:11 PM

呢部唔錯,落公園試試[attach]7731197[/attach]

little-fish 2017-12-30 05:35 PM

[quote]原帖由 [i]紀寧公爵[/i] 於 2017-12-30 11:16 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473043743&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]


但我屋企人個個叫我慢跑。。。 [/quote]
雖然唔建議……當年我這重量,都係直接走去跑步,要留意充足熱身,建議走姿用碎步、全掌落地,唔好跑太多太密。

紅心king 2017-12-30 11:12 PM

個人覺得心態最重要;你為乜減肥先?:smile_41:

嬉皮友 2017-12-31 12:03 AM

[quote]原帖由 [i]紀寧公爵[/i] 於 2017-12-30 11:18 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473043815&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]

啞鈴都有 但就係唔知點樣做好,睇網上既資料都係教瘦仔操肌多
定係應該要先減磅再做負重訓練? [/quote]
睇左比你既精文未:smile_41:

wolfrecin1st 2017-12-31 04:45 AM

先做帶氧為主,加正常健康飲食,减至正常bmi ,過程亦可次培養體能,e個過程可以係一年。(water jogging,踏車,攞住2支1.5L水喪行急行,樓梯機,划艇機。每日做一樣30分鐘以上,開始時可以斷開計數,之後連繼75分鐘為止,上手後自己睇心跳調整強度。)



bmi 到數之後,維持帶氧訓練,但同時可以開始任何形式的阻力訓練,隔日隔日做。

chi3 2017-12-31 10:15 PM

游水啦

w510 2018-1-2 07:27 PM

跑步啦 慢慢黎 我都無咁減

kycw320 2018-1-2 07:58 PM

[quote]原帖由 [i]wolfrecin1st[/i] 於 2017-12-31 04:45 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473084464&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]
先做帶氧為主,加正常健康飲食,减至正常bmi ,過程亦可次培養體能,e個過程可以係一年。(water jogging,踏車,攞住2支1.5L水喪行急行,樓梯機,划艇機。每日做一樣30分鐘以上,開始時可以斷開計數,之後連繼75分鐘 ... [/quote]
bmi同做負重有何衝突?

wolfrecin1st 2018-1-3 12:11 AM

[quote]原帖由 [i]kycw320[/i] 於 2018-1-2 07:58 PM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473200974&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]

bmi同做負重有何衝突? [/quote]


I have zero idea why u come up with this question, n with what kinda logic.


not to mention you are comparing an indicator with a method.

[[i] 本帖最後由 wolfrecin1st 於 2018-1-3 12:12 AM 編輯 [/i]]

wolfrecin1st 2018-1-3 12:16 AM

using a bmi as an gauging indicator for him (an overweight male in his adulthood) to adjust training orientation.

whats the problem with that? whats contradicting?

Aries_T 2018-1-3 02:16 AM

如果有時間,不如試下由行開始

早幾個站落車行,食完飯出去行返兩個鐘

tyt01341 2018-1-3 02:17 AM

我差唔多磅數開始減過
而家~75KG, 10 - 15% FAT
咁耐都無做過帶氧
但係要識食物營養
知道咩食物要食/唔可以食
亦都要知道macronutrient 分配

kycw320 2018-1-3 07:00 AM

[quote]原帖由 [i]wolfrecin1st[/i] 於 2018-1-3 12:11 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473211416&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]



I have zero idea why u come up with this question, n with what kinda logic.


not to mention you are comparing an indicator with a method. [/quote]
我想了解bmi降至正常水平後重訓,是否有特別意義和好處,你咁答當然應該有你論點,只想討論

肌建工程師 2018-1-3 11:41 AM

[quote]原帖由 [i]wolfrecin1st[/i] 於 2017-12-31 04:45 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473084464&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]
先做帶氧為主,加正常健康飲食,减至正常bmi ,過程亦可次培養體能,e個過程可以係一年。(water jogging,踏車,攞住2支1.5L水喪行急行,樓梯機,划艇機。每日做一樣30分鐘以上,開始時可以斷開計數,之後連繼75分鐘 ... [/quote]


其實做唔做得阻力訓練真喺取決於bmi水平?

wolfrecin1st 2018-1-3 01:57 PM

I never said one can't do resistance training before reaching the correct bmi. 

my point is, for a overweight man that lacks basic endurance, using aerobic based training with accumulating timer to train up n develop the strength n condition is better than lifting weight or digging the machine right from the start.

bmi is only a baseline indictor to go more right or left in his training orientation, since he is overweighted.

In other words, if he is not underweighted or overweighted/ his problem is not weight related right from the start, then bmi is kinda irrelevant.

And if u guys look closely, water jogging, holding n quickwalking...etc, all have elements of resistance training.

The difference is depth only.

wolfrecin1st 2018-1-3 02:17 PM

[quote]原帖由 [i]kycw320[/i] 於 2018-1-3 07:00 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473216070&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]

我想了解bmi降至正常水平後重訓,是否有特別意義和好處,你咁答當然應該有你論點,只想討論 [/quote]

Because he train his way to reach that bmi , not deficit himself to.

By that he has a developed platform of endurance n condition to work with.

That's the benefit n I think it is a great one for efficiency n injury prevention.

wolfrecin1st 2018-1-3 02:18 PM

[quote]原帖由 [i]tyt01341[/i] 於 2018-1-3 02:17 AM 發表 [url=http://www.discuss.com.hk/redirect.php?goto=findpost&pid=473213663&ptid=27149055][img]http://www.discuss.com.hk/images/common/back.gif[/img][/url]
我差唔多磅數開始減過
而家~75KG, 10 - 15% FAT
咁耐都無做過帶氧
但係要識食物營養
知道咩食物要食/唔可以食
亦都要知道macronutrient 分配 [/quote]

If one said he never did aerobic to remedy weight n endurance issue.

Its like saying I never do resistance training for strength n conditioning.

nevereva 2018-1-3 02:31 PM

踏下車 游下水先
跑步暫時唔建議 你落返正常磅數先
但首要都係飲食開始

[[i] 本帖最後由 nevereva 於 2018-1-3 02:33 PM 編輯 [/i]]

陳金城 2018-1-3 10:41 PM

我仲肥!我三百磅多啲,十一月開始減,因為好多年前被屋企人迫跟過私人教練,有啲啲咁多多知識,所以可以自己做,我家下一星期做Gym五至六日,跑步機快行三十分鐘,因為都開始成一個月,已經有少少習慣,所以上星期開始跑步機最後十分鐘個速度同斜度我都會加多少少,平均心跳138,最大155咁上下,等下一個月再由十分鐘加至十五分鐘,行完之後會做重量訓練,主要係胸,背,腿加二頭,每次十四下,三組,整個訓練大約九十分鐘,飲食方面我冇特別去節食,我唔會食太多,但一定唔會餓,油糖盡少,午餐用蕃茄,生菜,芝士,洋蔥,火雞胸同麥飽整三文治,晚餐食一碗米粉加大量菜同大約二百克雞胸,每餐隔大約五個鐘,九點後停止進食,間唔中會飲coke zero或者coke light, 暫時已經減左三十幾磅,下星期應該可以減至二百六十幾磅,一齊加油啦!

[[i] 本帖最後由 陳金城 於 2018-1-3 10:42 PM 編輯 [/i]]
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