30天瘦10磅?真的嗎?如果你能依足指示,一星期瘦2.5磅並不是天謊夜談,來看看怎樣做到吧!

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在展開訓練前,你一定要搞清楚自己的飲食,以下是你要明白的飲食重點:

1, 計算自己的每天所需能量(TDEE),然後將每天所吃的卡路里量定為TDEE的80%
例如,小編的TDEE為3000卡路里,那小編應吃 3000X80%=2400卡路里;

2, 戒掉所有酒、糖、高脂、加工食物(包括所有丸類、醬汁)

3, 食物皆以蒸、烚、煎(少油)為主,謝絕所有炸及炒的東西,以及去掉所有醬汁;

4, 碳水化合物、蛋白質、脂肪的卡路里比例大約是:20%/40%/40%;

5, 不能捱餓,要是餓了,蛋白或全蛋是最佳的小吃;

6, 大量進食蔬菜及喝水。

很像十分變態吧?對呀,但是這食法除了能大大加快減肥速度,還能使身體更健康有力,因為吃的東西都是天然有益的,而且只要習慣了,當你再吃那些不健康的食品,身體會覺得很不舒服呢!

訓練

懂得吃之後,便要懂得運動!以下的Workout合共4天,一星期之內完成,每次30-45分鐘為皆,請準備一雙啞鈴。請注意心跳速度,如果覺得太快,最好先休息一下。

Day 1 Leg and Abs

Exercise Time
Squat 60 Seconds
Crunch 30-60 Seconds
Lunge 60 Seconds
Plank 30-60 Seconds
Burpee 60 Seconds
Side Plank 30 Seconds Each Side
Rest  2-3 Minutes
REPEAT 4-5 TIMES

Day 2 Shoulders and Chests

Exercise Time
Jumping Jack 60 Seconds
Dumbbell Shoulder Press 60 Seconds
Mountain Climber 60 Seconds
Push Up 30-60 Seconds
Dumbell Front Raise 60 Seconds
Dumbbell Bentover Raise  60 Seconds
Wide Push Up 30-60 Seconds
Rest  2-3 Minutes
REPEAT 4-5 TIMES

Day 3 Back and Legs

Exercise Time
Squat 60 Seconds
Dumbbell Bentover Row 60 Seconds
Single Leg Lunge 30 Seconds Each Side
Single Arm Row on Chair 60 Seconds Each Side
Side Lunge  60 Seconds
Dumbbell Bentover Trap Raise 60 Seconds
Rest  2-3 Minutes
REPEAT 4-5 TIMES

Day 4 Leg and Abs

Exercise Time
Burpee 60 Seconds
Leg Raise 30-60 Seconds
Sprint Lunge 30 Seconds Each Side
Leg Flutter 30-60 Seconds
Jumping Squat 60 Seconds
Side Plank Dip 60 Seconds Each Side
Rest  2-3 Minutes
REPEAT 4-5 TIMES

提供私人及小組訓練,針對增肌及燒脂。試堂$200,詳情請Whatsapp小編9353 1543。

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