b*******t
发帖数: 39 | 1 我是一个新手，第一次来这里发帖，听说这里的大牛很多，希望大牛们给予指点：
我是做电脑工作的，体型属于瘦高瘦高的，全身其他部位基本没什么脂肪，但是可能由
于工作的原因，只有小肚子和腰两侧有一层肥肉。所以，想做两件事：
1。减掉小肚子和腰两侧的脂肪。最好能练出点腹肌。
2.通过力量训练练出肌肉，使自己身材有肌肉曲线。
因为有生以来基本没有怎么做过健身和运动，所以想问这里的大牛们，对于我这两个事
情，该怎么做？ 是不是可以并行进行？ 就是说是不是可以同时进行小肚子的减肥和增
加全身的肌肉？ 还是说必须先减掉小肚子的脂肪然后进行增加全身肌肉？
对于1，如何减掉小肚子和腰两侧脂肪？对于2，就是找点相关的文章和帖子按照上门所
说的每周去gym玩各种器械弄力量训练就可以了吧？
跪求这里的大牛们给我这样的超级新手小菜鸟指点一下！！谢谢！！ | z********0
发帖数: 9013 | 2 俺不是大牛，不过如果俺是瘦高瘦高的，俺就练力量，饮食再注意一点，少吃垃圾食品
【在 b*******t 的大作中提到】
: 我是一个新手，第一次来这里发帖，听说这里的大牛很多，希望大牛们给予指点：
: 我是做电脑工作的，体型属于瘦高瘦高的，全身其他部位基本没什么脂肪，但是可能由
: 于工作的原因，只有小肚子和腰两侧有一层肥肉。所以，想做两件事：
: 1。减掉小肚子和腰两侧的脂肪。最好能练出点腹肌。
: 2.通过力量训练练出肌肉，使自己身材有肌肉曲线。
: 因为有生以来基本没有怎么做过健身和运动，所以想问这里的大牛们，对于我这两个事
: 情，该怎么做？ 是不是可以并行进行？ 就是说是不是可以同时进行小肚子的减肥和增
: 加全身的肌肉？ 还是说必须先减掉小肚子的脂肪然后进行增加全身肌肉？
: 对于1，如何减掉小肚子和腰两侧脂肪？对于2，就是找点相关的文章和帖子按照上门所
: 说的每周去gym玩各种器械弄力量训练就可以了吧？
| D****o
发帖数: 12808 | 3 俺来抛砖，俺是菜鸟
肚子上的肥肉估计还是要多做做有氧，跑步是首选
如果你基本不运动的话，还是要多跑跑步，加强心肺
真得不运动啊？刚开始的话要慢慢的培养兴趣哟
如果是瘦高型的，那就是没啥肥肉？可以上力量了～
【在 b*******t 的大作中提到】
: 我是一个新手，第一次来这里发帖，听说这里的大牛很多，希望大牛们给予指点：
: 我是做电脑工作的，体型属于瘦高瘦高的，全身其他部位基本没什么脂肪，但是可能由
: 于工作的原因，只有小肚子和腰两侧有一层肥肉。所以，想做两件事：
: 1。减掉小肚子和腰两侧的脂肪。最好能练出点腹肌。
: 2.通过力量训练练出肌肉，使自己身材有肌肉曲线。
: 因为有生以来基本没有怎么做过健身和运动，所以想问这里的大牛们，对于我这两个事
: 情，该怎么做？ 是不是可以并行进行？ 就是说是不是可以同时进行小肚子的减肥和增
: 加全身的肌肉？ 还是说必须先减掉小肚子的脂肪然后进行增加全身肌肉？
: 对于1，如何减掉小肚子和腰两侧脂肪？对于2，就是找点相关的文章和帖子按照上门所
: 说的每周去gym玩各种器械弄力量训练就可以了吧？
| b*******t
发帖数: 39 | 4 唉，我是说除了增加身体的肌肉，也要减掉肚子上和腰两侧的肥肉，这个怎么弄掉？
能不能和增加肌肉一起并行进行？ 难道这里的这么多大牛们就不能指点一下我嘛？？
跪求指点。
【在 D****o 的大作中提到】
: 俺来抛砖，俺是菜鸟
: 肚子上的肥肉估计还是要多做做有氧，跑步是首选
: 如果你基本不运动的话，还是要多跑跑步，加强心肺
: 真得不运动啊？刚开始的话要慢慢的培养兴趣哟
: 如果是瘦高型的，那就是没啥肥肉？可以上力量了～
| z********0
发帖数: 9013 | 5 俺猜想，你的肥肉也不是太多吧
而且你说你以前很少动，所以，我估摸着，你开始练力量的话，应该能增强代谢，减掉
点肥肉的。
不过不要一下子练太猛了，小心受伤
【在 b*******t 的大作中提到】
: 唉，我是说除了增加身体的肌肉，也要减掉肚子上和腰两侧的肥肉，这个怎么弄掉？
: 能不能和增加肌肉一起并行进行？ 难道这里的这么多大牛们就不能指点一下我嘛？？
: 跪求指点。
| P*********y
发帖数: 986 | | D****o
发帖数: 12808 | 7 我的意思就是你可以先跑步
如果之前都不怎么运动，一下子运动量大身体不适应而且可能还容易受伤
同时也要做力量练习
要不你奔一个吧！
【在 b*******t 的大作中提到】
: 唉，我是说除了增加身体的肌肉，也要减掉肚子上和腰两侧的肥肉，这个怎么弄掉？
: 能不能和增加肌肉一起并行进行？ 难道这里的这么多大牛们就不能指点一下我嘛？？
: 跪求指点。
| n***s
发帖数: 10056 | 8 I am not a 大牛 from any angle but I maybe able to offer the practical recommendations.
I was just like you a little over a year ago. Here is what I did FYI:
1. Since I have little muscle, if I run and get fat down, I'll just become 豆芽 again. So I started from weight lifting.
2. start slow and light. Since I haven't done exercises for years, my
muscles, tandems, ligaments, joints, balances, heart and lungs are all very weak. The first few months, I started very easy. Went to gym one workout a week. 30 min each workout. Gradually to 60 min each workout; then two times a week; three times a week; Now, 4 times a week and one hour each workout.
3. start from one body part. I didn't have any chest muscles so I started from there. three, four months later, added back part, then abs, then legs, then shoulders/arms.
4. from mixed part per workout to one part per workout: for example, first I would do chest and back in one workout; legs and shoulders another day. Now one workout just do chest, another day for back only, another day for legs, another day for shoulders/arms.
5. start from machine then to free weights. At the beginning, I used machines and light weights to get me roll and to avoid injury. Now mostly free weights.
6. watch what you eat. I stopped drink any soft drinks, cut bad fats, eat less rice, add nuts, and other healthy food (this topic worths a whole post).
After over a year's workouts, my waist reduced for 2 inches while my weight remains the same (more muscles baby). Blood pressures lowered 10 mmhg to perfect in my age. Lots of blood test results were optimum. A year ago, my heart would jump out of my chest when I ran 30 meters. Now, I can run a mile --> mileman;)
Well, I had to stop here. dinner time. | z********0
发帖数: 9013 | 9 晚餐吃完了吧？ 请继续。。。
very
times
,
【在 n***s 的大作中提到】
: I am not a 大牛 from any angle but I maybe able to offer the practical recommendations.
: I was just like you a little over a year ago. Here is what I did FYI:
: 1. Since I have little muscle, if I run and get fat down, I'll just become 豆芽 again. So I started from weight lifting.
: 2. start slow and light. Since I haven't done exercises for years, my
: muscles, tandems, ligaments, joints, balances, heart and lungs are all very weak. The first few months, I started very easy. Went to gym one workout a week. 30 min each workout. Gradually to 60 min each workout; then two times a week; three times a week; Now, 4 times a week and one hour each workout.
: 3. start from one body part. I didn't have any chest muscles so I started from there. three, four months later, added back part, then abs, then legs, then shoulders/arms.
: 4. from mixed part per workout to one part per workout: for example, first I would do chest and back in one workout; legs and shoulders another day. Now one workout just do chest, another day for back only, another day for legs, another day for shoulders/arms.
: 5. start from machine then to free weights. At the beginning, I used machines and light weights to get me roll and to avoid injury. Now mostly free weights.
: 6. watch what you eat. I stopped drink any soft drinks, cut bad fats, eat less rice, add nuts, and other healthy food (this topic worths a whole post).
: After over a year's workouts, my waist reduced for 2 inches while my weight remains the same (more muscles baby). Blood pressures lowered 10 mmhg to perfect in my age. Lots of blood test results were optimum. A year ago, my heart would jump out of my chest when I ran 30 meters. Now, I can run a mile --> mileman;)
| D****o
发帖数: 12808 | 10 lz，这个帖子你要给包子
太详尽了，废寝忘食了啊
very
times
,
【在 n***s 的大作中提到】
: I am not a 大牛 from any angle but I maybe able to offer the practical recommendations.
: I was just like you a little over a year ago. Here is what I did FYI:
: 1. Since I have little muscle, if I run and get fat down, I'll just become 豆芽 again. So I started from weight lifting.
: 2. start slow and light. Since I haven't done exercises for years, my
: muscles, tandems, ligaments, joints, balances, heart and lungs are all very weak. The first few months, I started very easy. Went to gym one workout a week. 30 min each workout. Gradually to 60 min each workout; then two times a week; three times a week; Now, 4 times a week and one hour each workout.
: 3. start from one body part. I didn't have any chest muscles so I started from there. three, four months later, added back part, then abs, then legs, then shoulders/arms.
: 4. from mixed part per workout to one part per workout: for example, first I would do chest and back in one workout; legs and shoulders another day. Now one workout just do chest, another day for back only, another day for legs, another day for shoulders/arms.
: 5. start from machine then to free weights. At the beginning, I used machines and light weights to get me roll and to avoid injury. Now mostly free weights.
: 6. watch what you eat. I stopped drink any soft drinks, cut bad fats, eat less rice, add nuts, and other healthy food (this topic worths a whole post).
: After over a year's workouts, my waist reduced for 2 inches while my weight remains the same (more muscles baby). Blood pressures lowered 10 mmhg to perfect in my age. Lots of blood test results were optimum. A year ago, my heart would jump out of my chest when I ran 30 meters. Now, I can run a mile --> mileman;)
| | | w**********p
发帖数: 559 | 11 mind to provide a bit more details of your physical stats? like height,
weight, body fat, HR, etc? before and
after?
Thanks,
very
times
,
【在 n***s 的大作中提到】
: I am not a 大牛 from any angle but I maybe able to offer the practical recommendations.
: I was just like you a little over a year ago. Here is what I did FYI:
: 1. Since I have little muscle, if I run and get fat down, I'll just become 豆芽 again. So I started from weight lifting.
: 2. start slow and light. Since I haven't done exercises for years, my
: muscles, tandems, ligaments, joints, balances, heart and lungs are all very weak. The first few months, I started very easy. Went to gym one workout a week. 30 min each workout. Gradually to 60 min each workout; then two times a week; three times a week; Now, 4 times a week and one hour each workout.
: 3. start from one body part. I didn't have any chest muscles so I started from there. three, four months later, added back part, then abs, then legs, then shoulders/arms.
: 4. from mixed part per workout to one part per workout: for example, first I would do chest and back in one workout; legs and shoulders another day. Now one workout just do chest, another day for back only, another day for legs, another day for shoulders/arms.
: 5. start from machine then to free weights. At the beginning, I used machines and light weights to get me roll and to avoid injury. Now mostly free weights.
: 6. watch what you eat. I stopped drink any soft drinks, cut bad fats, eat less rice, add nuts, and other healthy food (this topic worths a whole post).
: After over a year's workouts, my waist reduced for 2 inches while my weight remains the same (more muscles baby). Blood pressures lowered 10 mmhg to perfect in my age. Lots of blood test results were optimum. A year ago, my heart would jump out of my chest when I ran 30 meters. Now, I can run a mile --> mileman;)
| n***s
发帖数: 10056 | 12 7. dealing with pains: my body was so used to sedentary lifestyle. I had
lots of pains in my body the first few months even with light weights. My
shoulder rotate calf would be in pain when doing incline bench press. My
shoulder blade points would be killing me when I do lat pulldown. One of my
fingers (had a deep cut years ago) was so 'hurt' and painful that I cannot
bend it for a few weeks. I almost called doctor for checkups. Then all of a
sudden, they were all gone. My joints are now much much flexible. I can see
my shoulder blades move up and down freely in the mirror. I started legs and
shoulders a few months ago. They sometimes still give me fits.
One thing to note: my pains were not due to heavy weights. It's all my body
screaming at me: I want to go back to my good old days.
Another thing I like to mention: I never took any pain killers. --take a
note, Daodao.
8. Research: for every movement, search online to make sure you get it right
. Youtube, Bodybuilding, Exrx.net, etc. Then try it yourself and find one
that works for you. Here again a reminder: go slow, go gradually. I am not
racing against anyone but myself.
9. Come here often, exchange ideas and get motivated, learn something new
from others, and have fun.
10. Adjust workout plan regularly: after a while doing chest workout, I had
to add back workouts. Otherwise, weak back would prevent me go
further on chest; Then I had to add abs, legs, shoulders, and arms, then
cardios, and flexibilities. Before I knew it, I am in whole body workout
regimen now. I couldn't have dreamed of it a couple of years ago.
I mentioned I go slowly. However, every improvement still make me feel happy
and good. For example, seated chest press, I started with 60lbs and now
200lbs. Dip, started with assisted 50lbs (body weight - 50 lbs). Last week,
after shoulder/arm workout, did 16 body weight dips.
For me, this is just the beginning. Hope it helps getting you on the map. | D****o
发帖数: 12808 | 13 你来做版四吧？
my
a
see
and
body
【在 n***s 的大作中提到】
: 7. dealing with pains: my body was so used to sedentary lifestyle. I had
: lots of pains in my body the first few months even with light weights. My
: shoulder rotate calf would be in pain when doing incline bench press. My
: shoulder blade points would be killing me when I do lat pulldown. One of my
: fingers (had a deep cut years ago) was so 'hurt' and painful that I cannot
: bend it for a few weeks. I almost called doctor for checkups. Then all of a
: sudden, they were all gone. My joints are now much much flexible. I can see
: my shoulder blades move up and down freely in the mirror. I started legs and
: shoulders a few months ago. They sometimes still give me fits.
: One thing to note: my pains were not due to heavy weights. It's all my body
| n***s
发帖数: 10056 | 14 Height: 176cm before and now;)
Weight: 148lbs before and 146lbs now. Goal: 160lbs
Body fat: 22% before. 16% now. Goal: 10-12%
HR: rest: 88 before. 72 now. Goal: 65
HDL: 66 before, 79 now.
Blood Press: 125/85 before, 110/70 now.
【在 w**********p 的大作中提到】
: mind to provide a bit more details of your physical stats? like height,
: weight, body fat, HR, etc? before and
: after?
: Thanks,
:
: very
: times
: ,
| B********y
发帖数: 1356 | 15 Mark!!
好贴好体会，不常见的。dip能做16个很赞。
my
a
see
and
body
【在 n***s 的大作中提到】
: 7. dealing with pains: my body was so used to sedentary lifestyle. I had
: lots of pains in my body the first few months even with light weights. My
: shoulder rotate calf would be in pain when doing incline bench press. My
: shoulder blade points would be killing me when I do lat pulldown. One of my
: fingers (had a deep cut years ago) was so 'hurt' and painful that I cannot
: bend it for a few weeks. I almost called doctor for checkups. Then all of a
: sudden, they were all gone. My joints are now much much flexible. I can see
: my shoulder blades move up and down freely in the mirror. I started legs and
: shoulders a few months ago. They sometimes still give me fits.
: One thing to note: my pains were not due to heavy weights. It's all my body
| B********y
发帖数: 1356 | 16 瘦高瘦高的话练点举重，多吃点，增加点维度。长肌肉是个慢活，要早开始，减脂肪技
术含量低，可以以后再考
虑。
【在 b*******t 的大作中提到】
: 我是一个新手，第一次来这里发帖，听说这里的大牛很多，希望大牛们给予指点：
: 我是做电脑工作的，体型属于瘦高瘦高的，全身其他部位基本没什么脂肪，但是可能由
: 于工作的原因，只有小肚子和腰两侧有一层肥肉。所以，想做两件事：
: 1。减掉小肚子和腰两侧的脂肪。最好能练出点腹肌。
: 2.通过力量训练练出肌肉，使自己身材有肌肉曲线。
: 因为有生以来基本没有怎么做过健身和运动，所以想问这里的大牛们，对于我这两个事
: 情，该怎么做？ 是不是可以并行进行？ 就是说是不是可以同时进行小肚子的减肥和增
: 加全身的肌肉？ 还是说必须先减掉小肚子的脂肪然后进行增加全身肌肉？
: 对于1，如何减掉小肚子和腰两侧脂肪？对于2，就是找点相关的文章和帖子按照上门所
: 说的每周去gym玩各种器械弄力量训练就可以了吧？
| n***s
发帖数: 10056 | 17 谢谢偶像得鼓励。
【在 B********y 的大作中提到】
: Mark!!
: 好贴好体会，不常见的。dip能做16个很赞。
:
: my
: a
: see
: and
: body
| B********y
发帖数: 1356 | 18 你进步最大，你是我的偶像。
【在 n***s 的大作中提到】
: 谢谢偶像得鼓励。
| n***s
发帖数: 10056 | 19 One thing makes my feel that you will be successful. It's your ID: be
patient, never give up. | f*******n
发帖数: 5241 | 20 Nice！
my
a
see
and
body
【在 n***s 的大作中提到】
: 7. dealing with pains: my body was so used to sedentary lifestyle. I had
: lots of pains in my body the first few months even with light weights. My
: shoulder rotate calf would be in pain when doing incline bench press. My
: shoulder blade points would be killing me when I do lat pulldown. One of my
: fingers (had a deep cut years ago) was so 'hurt' and painful that I cannot
: bend it for a few weeks. I almost called doctor for checkups. Then all of a
: sudden, they were all gone. My joints are now much much flexible. I can see
: my shoulder blades move up and down freely in the mirror. I started legs and
: shoulders a few months ago. They sometimes still give me fits.
: One thing to note: my pains were not due to heavy weights. It's all my body
| | | n***s
发帖数: 10056 | 21 那是给DaoDao留的。
【在 D****o 的大作中提到】
: 你来做版四吧？
:
: my
: a
: see
: and
: body
| z********0
发帖数: 9013 | 22 叨叨，众望所归，快去生！
【在 n***s 的大作中提到】
: 那是给DaoDao留的。
| N****O
发帖数: 4202 | 23 支持~
【在 z********0 的大作中提到】
: 叨叨，众望所归，快去生！
| z********0
发帖数: 9013 | 24 叨叨，出门左转就是board版
【在 N****O 的大作中提到】
: 支持~
|
|
