这个就是昨天所说的,70岁爷爷,可是健壮得很。
我38岁了,刚开始阻力运动时机刚好,在40岁前,给自己的健康好投资
如何投资自己的健康?
花时间做运动:1星期3次,每次45分钟左右,其实花的时间不是很多
花费:买运动器材,改善饮食,买乳清(protein powder),请教练
足够的睡眠
有些人就去gym center做运动,我个人比较懒出门,所以都买了一套的阻力训练器材在家了,花费大概少于1千马币,如果去健身房,月费大约180-200块一个月吧!
不过,如果你是新手!
请你去请一个健身教练,教导你正确的姿势
然后良好的计划,观念
那么事情就可以往正确的方向前进
标准动作 》持续训练》强度增加
刚开始是缓慢的进展,千万不要受伤,一受伤就麻烦了
加油吧!
如果你看了这里,也想要投资自己的健康,祝福你: 健康顺利。
Wednesday, April 17, 2019
Wednesday, April 10, 2019
永瘦!不复胖的Habits
Habits
- Drink enough water
- If you train:
- *1-2x/week = 3 litres
- *3-4x/week = 4 litres
- *5x or more/week = 5 litres
- *Don't train at all = 2 litres
- Eat slowly
- Take at least 20 minutes to finish each meal. No exceptions.
- If your objective is to gain muscle, this habit becomes "Eat every 3-4 hours"
- Stop at 80% full
- You stopped eating at 80% full.
- If your objective is to gain muscle, this habit becomes "Eat to 100% full"
- Protein each meal
- Have at least 1 palm-sized serving of protein every time you eat.
- Vege every meal
- Have one fist-sized serving of vegetables, cooked or raw, every time you eat.
- Zero sugar drinks
- If ALL of your liquid intake today has no sugar, tick here.
- Zelorie drinks only
- If all the drinks you had today has no sugar, no milk (and no calories!), tick here.
- 5 serving Vege per day
- Tick this if you had at least 5 fist-sized servings of vegetables today.
- Sugar free day
- If none of your food & drinks contained any refined sugar, tick here.
- 50% smart Carb
- Tick here if half of your carb sources today are smart, low-GI source.
- Lean protein only
- If all your protein sources today are lean & low-fat (chicken breast, lean steak, etc.), tick here.
- Natural fat only
- If all your fat sources today came only from natural/minimally-processed fats, tick here.
- Smart carbs only
- If ALL your carb for today came from smart, low-GI sources only, tick here.
- Nutrient timing
- If you timed your macro intake carefully for all your meals today, tick here (low fat/med carbs or med fat/min carb at smart timing).
- Whole food only
- If all your food sources today came whole and unprocessed, tick here.
瘦身要有成果,饮食占80%,另外20巴仙是运动
如果要养成这些有效的饮食习惯,重要的是要知道如何,为什么,怎样进行
教练要求我们的饮食习惯要保持至少level5
意思是
每天确保喝足够的水
缓慢的吃(至少20分钟)
8分饱就得自动停止吃
每餐足够的蛋白质
每餐都有足够的蔬果
蛋白质很重要,不过碳水化合物也很重要,它会刺激insulin release,然后肌肉可以更好的吸收蛋白质和成长
职业运动员备赛时是保持15level的habits
平时也至少10level来保持状态
我还在level5左右挣扎,好不简单
Tuesday, April 2, 2019
5 Whys
My 5 whys:
Why do you want to do fitness? Because i want to lose weight.
Why you want to lose weight? Because i am out of shape and look fat.
Why you don’t want to be look fat? Because i want to be a healthy daddy
Why you want to be a healthy daddy? Because i want to take care my family, my kids well with a healthy body
Why you want to take care them with a healthy body? Because i want to be A role model to my kids, practising healthy habits, and put fitness as priority in life.
What i can do with my dream body which i cannot do right now I want to do CrossFit!!!!!! (my body currently cannot do it yet)
Level Up Coaching
今天的任务是寻找自己的5个为什么
为什么Why和What什么这两个问题,为什么会是关键,让你有足够的热忱和鼓励长久持续下去,无论是在哪一个方面。
例子:瘦身
为什么你要瘦身? 和你要怎样瘦身?
第一个问题可以寻找你真正的目标和目的,第二个问题只是寻找方法或办法。
从你真正的目的,设定目标,然后寻找方法和方式,持续的朝向目标前进。
第二个问题我们会倾向寻找最快最短暂可以到达目标的方法,然后尝试这可能会比较极端的方式或方法,一段时间后达成目标,就松懈下来,恢复以前的旧习惯,恢复以前的老样子;活着一段时间后发现太辛苦行不通,很容易就自我放弃,变得比以前更糟糕。
有没有你理想的身体状况,是你现在的身体所不能够做的?
有, 我想要做CrossFit
呵呵,很辛苦的运动!不过却是对自我的一个挑战!明年这个时候,我相信我的身体应该可以准备好,可以挑战了!
Why do you want to do fitness? Because i want to lose weight.
Why you want to lose weight? Because i am out of shape and look fat.
Why you don’t want to be look fat? Because i want to be a healthy daddy
Why you want to be a healthy daddy? Because i want to take care my family, my kids well with a healthy body
Why you want to take care them with a healthy body? Because i want to be A role model to my kids, practising healthy habits, and put fitness as priority in life.
What i can do with my dream body which i cannot do right now I want to do CrossFit!!!!!! (my body currently cannot do it yet)
Level Up Coaching
今天的任务是寻找自己的5个为什么
为什么Why和What什么这两个问题,为什么会是关键,让你有足够的热忱和鼓励长久持续下去,无论是在哪一个方面。
例子:瘦身
为什么你要瘦身? 和你要怎样瘦身?
第一个问题可以寻找你真正的目标和目的,第二个问题只是寻找方法或办法。
从你真正的目的,设定目标,然后寻找方法和方式,持续的朝向目标前进。
第二个问题我们会倾向寻找最快最短暂可以到达目标的方法,然后尝试这可能会比较极端的方式或方法,一段时间后达成目标,就松懈下来,恢复以前的旧习惯,恢复以前的老样子;活着一段时间后发现太辛苦行不通,很容易就自我放弃,变得比以前更糟糕。
有没有你理想的身体状况,是你现在的身体所不能够做的?
有, 我想要做CrossFit
呵呵,很辛苦的运动!不过却是对自我的一个挑战!明年这个时候,我相信我的身体应该可以准备好,可以挑战了!
Friday, March 29, 2019
万事起头难
万事起头难
所以,当你开始有想要“改变”的念头,已经是一个很好的开始
每一个人的原因都不一样
每一个人的进展也不一样
每一个人的
还有很多很多都不一样
所以,不要把别人的速度,进展,结果,当作自己的目标
耐性
相信
方法
当对的方式开始后,一定会有好的进展的,问题是快或慢而已
所以
请以月和年来衡量进步,进展和结果
不要以日和星期来衡量
不过
最重要最重要的
你想要“开始”了吗?
所以,当你开始有想要“改变”的念头,已经是一个很好的开始
每一个人的原因都不一样
每一个人的进展也不一样
每一个人的
- 年纪
- 基因
- 生活
- 工作
还有很多很多都不一样
所以,不要把别人的速度,进展,结果,当作自己的目标
耐性
相信
方法
当对的方式开始后,一定会有好的进展的,问题是快或慢而已
所以
请以月和年来衡量进步,进展和结果
不要以日和星期来衡量
不过
最重要最重要的
你想要“开始”了吗?
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