香港長跑網 - 長跑長友

標題: 恭喜有新區 [打印本頁]

作者: spmho 時間: 2008-6-28 11:15
標題: 恭喜有新區
新區點可以唔講下野

跑步我認為係其中一種有效既減肥方法
我自己已從17X減到而家15X

作者: 洛虎添 時間: 2008-6-28 11:18
而家147 target 139

[ 本帖最後由大隻添跑手於 2008-6-28 13:12 編輯 ]

作者: 瘋瘋 時間: 2008-6-28 11:26
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作者: randyip 時間: 2008-6-28 12:16
my weight has been reduced by 10 lbs to 140 after running on street in 6 mth.

no designated target..just want to keep it..coz i like delicious eating

作者: 瘋瘋 時間: 2008-6-28 12:19
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作者: superimac 時間: 2008-6-28 12:49
跑步減肥最緊要持之以恆，否則只會徒勞無功丫~

作者: 瘋瘋 時間: 2008-6-28 13:02
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作者: ram 時間: 2008-6-28 13:08
減磅係推動小弟跑步的一大動力

140呀140,小弟好喜歡你

快d比小弟追到你啦!

作者: 瘋瘋 時間: 2008-6-28 13:13
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作者: lvrunner 時間: 2008-6-30 02:48
FYI everyone, 跑步減肥at the same time only works when running like 5K, 10K or even half marathon. If you are actually training for a full marathon, don't expect to lose any weight. You will be lucky if you are not gaining weight during full marahon training sessions.

作者: cfchan 時間: 2008-6-30 10:25
我跑極都減唔到磅，不過肥肉就好少，可能係肥肉轉化為肌肉吧！

作者: 瘋瘋 時間: 2008-6-30 10:28
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作者: cfchan 時間: 2008-6-30 10:31

原帖由 瘋狂跑步機 於 2008-6-30 10:28 發表

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ching,
請問閣下幾高幾重? 結實型真係好難再減. 再減係減肌肉架喇.

我166cm高，66kg重，搣落去無乜脂肪，如果要減肌肉，咁我就順其自然喇！

作者: 瘋瘋 時間: 2008-6-30 10:36
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作者: 慢子 Wilson 時間: 2008-6-30 12:11
恭喜恭喜

作者: 瘋瘋 時間: 2008-6-30 13:22
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作者: lvrunner 時間: 2008-6-30 14:04
鳳爪排骨飯!!! 點解呢邊餐館冇咁嘅combination

!! 仲要$2US碗tim!

小弟今晚同大人去咗Strip食buffet!! 我諗起碼最小3,000 calories! 明天最小都要走番個幾鐘才舒服番!! 1mile only =100 calories.

其實專家話一星期食一餐勁都okay!

作者: 瘋瘋 時間: 2008-6-30 14:17
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作者: kopo1128 時間: 2008-6-30 16:10
我當初跑步的目的就是為了減肥. 然而現在跑出興趣來. 我(170cm)從210lb減至現在176lb. 但醫生說要到140-150lb才ok! 不過我就跟瘋ching一樣為食, 往往食完先有罪惡感. 此外, 因工作關係常要到外地工作, 在外面食飯及飲酒, 缺乏時間運動亦嚴重影響減肥效果.

跑步減肥的功效十分明顯,比游泳有效得多, 但日日跑對膝頭可能造成傷害, 所以我會隔日跑步及游泳.

lvrunner ching, 點解全馬不能減肥, 願聞其詳.

作者: 龜速行 時間: 2008-6-30 21:22
標題: 回復 19# 的帖子
kopo c hing

好"堅" !!!!!!!!!!

可不可以將"減肥心得同大家分享

作者: spmho 時間: 2008-6-30 23:09

原帖由 kopo1128 於 2008-6-30 16:10 發表

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我當初跑步的目的就是為了減肥. 然而現在跑出興趣來. 我(170cm)從210lb減至現在176lb. 但醫生說要到140-150lb才ok! 不過我就跟瘋ching一樣為食, 往往食完先有罪惡感. 此外, 因工作關係常要到外地工作, 在外面食飯及飲 ...

我估lvrunner兄假設左大家都係適中重量先
其實跑全馬係完全唔同既一套練法
一. 來為應付咁長既路程，係training期間，你必需要勁食碳水化合物高既食物，等肌肉可儲存多d能量，咁食法，一般都唔輕落去
二. 練全馬會做好多interval、長距跑，強度高密度亦高，呢類training會偏向train肌肉。多左肌肉，個人自然有可能重左

lvrunner亦可以補充

作者: lvrunner 時間: 2008-7-1 07:29
Stanley兄講對了. 其實好簡單, 食唔夠咪冇氣力跑LSD囉! 小弟有小小保充: In general, it is recommended that runners consume at least 55% of their calories in complex carbs and when at peak training this can go into the 60-70% range. How can one lose weight when training in this condition. The best time to lose weight is right after running a marathon.

作者: 瘋瘋 時間: 2008-7-1 12:33
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作者: spmho 時間: 2008-7-1 13:15

原帖由 瘋狂跑步機 於 2008-7-1 12:33 發表

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果然有道理! 咁小弟要諗下報半馬定全馬喇." />

瘋兄，半馬定全馬都無所謂啦
你幾時見有跑手係肥仔/佬？

作者: clerkb 時間: 2008-7-1 13:55

原帖由 stanleyhpm 於 2008-6-30 23:09 發表

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我估lvrunner兄假設左大家都係適中重量先
其實跑全馬係完全唔同既一套練法
一. 來為應付咁長既路程，係training期間，你必需要勁食碳水化合物高既食物，等肌肉可儲存多d能量，咁食法，一般都唔輕落去
二. 練全 ...

其實我吾同意的.
1) 以全馬作減肥方式係比10 km , 半馬有效的. 首先全馬是十分注重耐力, 速度變得是次要. 所以 interval 并

不需多的. 另外, 相同體積的肌肉是比相同體積的脂肪重大約三倍. 不過而跑步所得到的肌肉來解釋體重的

原因, 我不接受, 因為因跑步得到的肌肉體積量井不如脂肪減少的三倍.  真的要用肌肉可增重的例子, 我想只

有健美先生了.

2)  um ... 勁食碳水化合物高既食物的意思是 ??  一般食多個包可去跑廿幾K 了 . 冇錯,

肌肉會儲存多d 碳水化合物作肌糖的. 不過要靠著自然長期既長課操練, 代身體會學習儲更多的碳水化合物

不過是有極限的全職的運動員只能存大約90min 的能量. 過多反而會轉做脂肪

3)  大家亦知作30 min 後作進入燒肪, 如以 10 km的練習, 我想大部分人只要跑多15 min - 20 min 便可完成

但對於全馬的長課最少要跑兩個半小時(兩小時是用作燒肪的), 是問那樣成效佳呢?

最後我的個人經驗來看, 本人是偏瘦的  178cm , 140lbs, 跑10km 對磅數差不多冇改變, 之後練全馬後, 還可
減到 128 lbs (當然跑長課是多了的)

另一個朋友并冇做任何interval, 用了三個月只跑長課(最少個半小時 , 由 157cm , 170lbs ,  減 150 lbs)  亦可

三小時多完成. 可能不是什麼成績, 只想說全馬是重量 , 而量可加速減肥

[ 本帖最後由 clerkb 於 2008-7-1 14:12 編輯 ]

作者: spmho 時間: 2008-7-1 15:15
標題: 回復 25# 的帖子
lvrunner兄，留俾你回應
我自己未練過全馬，不便再作評論

或者lvrunner兄你先為「減肥」呢個字定作定義先，以免誤會

作者: 烏龜跑步 時間: 2008-7-1 16:09
標題: 173cm, 半年由180lb減到138lb
減肥分享：
1、一周約跑60km，龜速
2、早餐：餐蛋公仔面或餐蛋治；午餐：飯盒或三文治+水果；晚餐：1/3 碗飯+少肉+多菜+水果；完全不吃零食

想再減多10lb，但好像很困難，請各ching指教。

作者: clerkb 時間: 2008-7-1 17:42
標題: 回復 27# 的帖子
我覺得你好好效果啦. 相信你現在再減真係好難. 要再加量才可, 不過真的要減嗎, 不覺得過瘦嗎 ? 128lbs 對你來講真係過瘦了

作者: 瘋瘋 時間: 2008-7-1 19:00
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作者: 龜速行 時間: 2008-7-1 21:14
烏龜跑步 c hing

thank for your sharing

u are so success

173cm........128lbs

no la

2"瘦" la

作者: ram 時間: 2008-7-1 21:22
半年減左42磅,好勁呀 !!!

一周當跑6日,每日要跑10k,都幾金

小弟實行

聽講過如跑步減肥,慢慢跑會比快跑來得有效
原因是慢跑係全帶氧運動,令燃燒脂肪都有效d

不知是否正確,ching們請指教~

原帖由 烏龜跑步 於 2008-7-1 16:09 發表

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減肥分享：
1、一周約跑60km，龜速
2、早餐：餐蛋公仔面或餐蛋治；午餐：飯盒或三文治+水果；晚餐：1/3 碗飯+少肉+多菜+水果；完全不吃零食

想再減多10lb，但好像很困難，請各ching指教。

作者: 瘋瘋 時間: 2008-7-1 21:27
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作者: 慢子 Wilson 時間: 2008-7-1 21:31

原帖由 烏龜跑步 於 2008-7-1 16:09 發表

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減肥分享：
1、一周約跑60km，龜速
2、早餐：餐蛋公仔面或餐蛋治；午餐：飯盒或三文治+水果；晚餐：1/3 碗飯+少肉+多菜+水果；完全不吃零食

想再減多10lb，但好像很困難，請各ching指教。

小弟佩服！佩服！

作者: 瘋瘋 時間: 2008-7-1 21:32
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作者: 烏龜跑步 時間: 2008-7-1 22:16
標題: 回復 34# 的帖子
最初節食時真係好辛苦（比跑步辛苦100倍），肚餓就飲水，真係好定唔順就吃香蕉，后來習慣咗，甚至見到美食都唔會有沖動。仲有每天都要上磅，一重咗就要減少食量。簡言之，紀律與恒心至重要。

作者: lvrunner 時間: 2008-7-2 02:34

原帖由 stanleyhpm 於 2008-6-30 23:15 發表

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lvrunner兄，留俾你回應
我自己未練過全馬，不便再作評論....

Sorry I only know how to say this in English and it takes me too long to type it in Chinese!

This is actually a great topic, I love it!  Here is my take. What clerkb hing said is technically true according to the book (theory) but that is hardly the case.  I am pretty amazed that he and his friend lost weight, especially his friend (20lbs less) during marathon training!  I haven’t met any marathon runners (including myself) that have successfully lost weight during training but they don’t necessary gain weight!  Clerb hing and his friend are the first ones that I know of actually lost so many pounds.

I’m going to disagree what he said regarding muscle weight gain though.  Seriously clerkb hing, you don’t think you can gain muscle by running?  There is no such thing as lean versus bulky muscle, there is only muscle.  You can certainly build up muscle by doing repetitive cardio vascular exercise like running.  Of course you won’t build as fast as pumping iron in the gym, but you will build it.  If a marathon runner has lost fat from running and gained muscle from running then he/she could conceivably weigh a bit more, and look more muscular.

Also when the body is under physical stress, it will retain more water.  This however should be during the adaptive phase or soon right after a race or hard workout.  As you increase your mileage and intensity, your body hold more water.  I actually put on 7 lbs during my first marathon training 17 years ago and I knew half of it was water.  Nowadays, I gain about 3 lbs during my peak training period especially the last month of training.

Hunger also plays a very important role.  Not to mention the 60 to 70% of complex carb a runner should take during peak training period.  It is also very easy to overeat without changing your eating habits especially after LSD.  Portion size creeps up pretty easily.  A snack here, a treat there.  I think most runners eat more than they think they do. Usually people who are loosing fat, also see a drop in the scale as well, but it depends.  If you have low body fat to begin with and you start running a lot, you may be slowly building muscle at about the same pace you are loosing fat.

I always say this to myself.  If I gain weight while training for a marathon, I won't be alone, and if I really enjoy running.... may be it is worth a few extra pounds

. So that is my thoughts and I am sticking to it

.

Check out these two links:

http://running.about.com/od/runningandweightloss/f/weightgain.htm

http://www.heractivelife.com/women/comment/why-marathon-training-might-mean-weight-gain/

[ 本帖最後由 lvrunner 於 2008-7-1 18:49 編輯 ]

作者: lvrunner 時間: 2008-7-2 02:59

原帖由 stanleyhpm 於 2008-6-30 21:15 發表

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瘋兄，半馬定全馬都無所謂啦
你幾時見有跑手係肥仔/佬？

北美大把呀! 350磅都照樣sign up全馬! 問你服味!!

作者: lvrunner 時間: 2008-7-2 03:03

原帖由 烏龜跑步 於 2008-7-1 00:09 發表

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減肥分享：
1、一周約跑60km，龜速
2、早餐：餐蛋公仔面或餐蛋治；午餐：飯盒或三文治+水果；晚餐：1/3 碗飯+少肉+多菜+水果；完全不吃零食

想再減多10lb，但好像很困難，請各ching指教。

Easy! just don't eat the starch! like noodles, rice and bread and eat more portions of vegetables for breakfast and lunch. It is okay to eat your 1/3 cup or even a cup of rice at supper time

作者: clerkb 時間: 2008-7-2 10:43

原帖由 lvrunner 於 2008-7-2 02:34 發表

Sorry I only know how to say this in English and it takes me too long to type it in Chinese!

This is actually a great topic, I love it! Here is my take. What clerkb hing said is technically true ...

I’m going to disagree what he said regarding muscle weight gain though.  Seriously clerkb hing, you don’t think you can gain muscle by running?  There is no such thing as lean versus bulky muscle, there is only muscle.  You can certainly build up muscle by doing repetitive cardio vascular exercise like running.  Of course you won’t build as fast as pumping iron in the gym, but you will build it.  If a marathon runner has lost fat from running and gained muscle from running then he/she could conceivably weigh a bit more, and look more muscular.

我井沒話肌肉不能得到增重的效果, 只是認為能得的肌肉重量不能抵燒脂肪減少的重量. 之前我有玩過一段時間的攀爬, 所以睇多了少少肌肉的訓練. 相同體積體的肌肉是相等的脂肪三倍重量. 我是指我不認為可得到所少了的三分一脂肪積體得肌肉而已. 如舊日, 我玩石時, 認識一些攀爬師兄, 他們練得全身不錯的肌肉如黎志偉, 但體重不太大的增加. 只是一些很例外的, 如我的弟弟 , 因為本來已骨瘦如柴, 玩攀石同訓練(不是普通的訓練, 是要付30磅作引身上升的)後, 真的有三幾磅的增加. "到現在你只能講燒脂可減磅, 肌肉可增重," 我冇否定, 只是我想說燒脂比肌肉所得的磅數會更多. 如你所講是的, 點解大多數港的前列跑手, 如李家倫可如此瘦的, 而他的磅數會比他未跑前重?(相對他未跑步前), 又如之前有個師兄提過的吳金帶(他是全馬代表來). 他的體重不跌反升 ?

Hunger also plays a very important role.  Not to mention the 60 to 70% of complex carb a runner should take during peak training period.  It is also very easy to overeat without changing your eating habits especially after LSD.  Portion size creeps up pretty easily.  A snack here, a treat there.  I think most runners eat more than they think they do. Usually people who are loosing fat, also see a drop in the scale as well, but it depends.  If you have low body fat to begin with and you start running a lot, you may be slowly building muscle at about the same pace you are loosing fat.

um ...  依個係飲食問題來, 與 10K , 全馬減肥有效冇宜接關係

[ 本帖最後由 clerkb 於 2008-7-2 10:56 編輯 ]

作者: lvrunner 時間: 2008-7-3 05:37
clerkb兄,

I respect your opinion and comments. Yours are based on your facts, mine are based on my facts and the general population as well. Agree or disagree to them is another story. Anyway, I have one ½ and three full to accomplish starting at the end of August to the middle of December. Let’s see if I can successfully loose any weight out of these four races in 4 months. I'm not purposely going to eat more or less. I'll just go by what I have been doing and will let you know the result of it at the end of the year.

[ 本帖最後由 lvrunner 於 2008-7-2 13:45 編輯 ]

作者: clerkb 時間: 2008-7-3 13:22
ok, no problem . I am grateful glad to discuss with you. Really, Human body is a complicated organization.

作者: adamtam 時間: 2008-8-25 15:18
嘩,你地好勁呀,
我由最重170磅, 減到現在150磅,
都經過痛苦的經歷．
每天放工都不停，
現在都有少少成績，
自己目標是減多１０就好喇．

作者: spmho 時間: 2008-8-25 16:10

原帖由 adamtam 於 2008-8-25 15:18 發表

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嘩,你地好勁呀,
我由最重170磅, 減到現在150磅,
都經過痛苦的經歷．
每天放工都不停，
現在都有少少成績，
自己目標是減多１０就好喇．

咁又唔係好痛苦o者....睇下你點睇啦
我都由17x到而家14x啦
而家病痛都少左

作者: adamtam 時間: 2008-8-25 17:39
咁又係喎，
我近黎ｄ病痛又真係少咗ｄ喎，
但有樣野就多咗，就是腳痛多了，
可能是我不正確跑姿問題．

作者: allanccl 時間: 2009-2-10 10:26

原帖由 adamtam 於 2008-8-25 17:39 發表

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咁又係喎，
我近黎ｄ病痛又真係少咗ｄ喎，
但有樣野就多咗，就是腳痛多了，
可能是我不正確跑姿問題．

恭喜你，ching好有恆心呀!
跑步減左肥，真係病痛都少d。
至於腳痛既問題，以小弟愚見，係閣下身形重時，跑步既壓力造成，減磅後壓力減少，腳痛會慢慢減輕的，不過要用番d保護野，例如護膝及吸震良好一d既跑鞋。
記得我開始減肥時，一跑步對膝頭哥就痛，所以別人教我以急步行來代替跑步，直至減左三十磅先敢學跑步咋。

歡迎光臨香港長跑網 - 長跑長友 (https://www.longrun.hk/)