Updated. ☺️
再请问一个问题，既然人的脂肪问题是全身的，为什么会出现年龄大了，激素变了，只有腹部堆积？激素决定堆哪儿吗？
.Cheers. 发表于 2023-01-14 21:25
It's due to decrease level of estrogen as we get older.
教练MM，我想请教一下：空腹无氧运动会有什么副作用，比如减少肌肉之类的？
我的诉求是保持肌肉和健康体重，比较喜欢早上空腹运动，运动后其实也不想吃东西，但为了保持肌肉，会吃一些蛋白质和碳水化合物。这样可以吗？
我在本版有个帖子（https://m.huaren.us/showtopic.html?topicid=2858053&fid=341）
记录这两个月的运动和部分饮食。MM有空的时候可以帮忙看看指点一下。天气暖和了，准备增加一些无氧运动塑形😅
谢谢啦！
老夜猫子9 发表于 2023-01-17 12:33
美女好！ 因为你只记录了“部分”饮食，而不是详细的饮食，我没有full picture 无法给建议。 我一般看我学员的food log 我会知道他们一整天吃什么，吃多少，这样我会比较好建议。
关于空腹训练的话，只要你整体吃够protein 还有卡路里，就不需要担心掉肌肉。
谢谢科普！ 给推荐个berberine的牌子吧
kitty2 发表于 2023-01-19 00:01
It's tricky because supplement companies are not regulated. I would recommend brand such as Thorne, and Designs for Health.
肚子最难啊
bonnise 发表于 2023-01-15 02:23
I agree 🥺🥺🥺😭😭
应该是holiday season 吃比较多，加上天气冷不怎么运动所以涨的体重。I'm not sure what you should focus on without knowing your height and weight.
Intermittent fasting doesn't really help much with fat loss if your calories is high. If you are suspecting that you are eating high calories food, you probably are. The only time IF will be beneficial is if you have gut issue or some metabolic syndromes. If you are relatively healthy, I would say start tracking and weighing your food, you'll realize how much you over eat your calories and cause the weight gain. Especially "a lot of nuts". You can easily eat thousands of calories on nuts.
windeyes6 发表于 2023-01-20 02:52
你说的很有道理。我轻断食主要是为了控制血糖（总是在糖前临界值徘徊）。我记录了一段时间每天吃啥，卡路里确实挺高（1700到1800左右），但不吃饱又觉得饿（晚上会睡不好），所以下不了决心减重。不知道40出头的女性有没有啥理想体脂率？现在感觉目标不明确，所以很困惑。
If you didn't eat before workout, I would suggest to eat not too long after your workout.
I guess another factor to consider is what do you eat the night before and how long is your workout and your intensity, how much would it deplete carbs.
你说的很有道理。我轻断食主要是为了控制血糖（总是在糖前临界值徘徊）。我记录了一段时间每天吃啥，卡路里确实挺高（1700到1800左右），但不吃饱又觉得饿（晚上会睡不好），所以下不了决心减重。不知道40出头的女性有没有啥理想体脂率？现在感觉目标不明确，所以很困惑。
Lcynthia500 发表于 2023-01-20 10:15
To know what's the ideal body fat percentage is, first you need to have an accurate tool to measure that. Digital scale is NOT going to be accurate, unless you are getting body fat check such as DXEA scan, so you know what is your true bodyfat % then go from there.
Regarding diet, you can add in a lot of veggies and fruits and eat higher protein, so that you have a lot of food volume and feel full. Unfortunately if you are losing body fat, you WILL feel hunger and that's unavoidable. Every single person have to deal with that,, but if eat high fiber and high protein, you'll suffer slightly less.
I would suggest to get a comprehensive lab panels done and see where you at, and evaluate how you feel, do you feel low energy and tired all the time? Do you feel out of breath? Low libeddo? Ingestion? Aching joints? Brain frog? Hard to lose weight?
You might have to do it for your health.
谢谢教练MM！😅
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