恭喜有新區

spmho

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

lvrunner

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.

spmho

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？

clerkb

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 ]

spmho

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

烏龜跑步

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。

clerkb

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

龜速行

烏龜跑步 c hing

thank for your sharing

u are so success

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

no la

2"瘦" la

ram

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。

慢子 Wilson

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！

烏龜跑步

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。

lvrunner

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 ]

lvrunner

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!!

lvrunner

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

clerkb

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 ]

lvrunner

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 ]