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死肥仔認真請教各位CHING

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發表於 2008-7-22 23:12:08 | 顯示全部樓層 |閱讀模式
我 178CM高, 但重就有222LB! 肥得好奇, 手同腳都唔算肥, 好MUSCLUAR, 以前仲GYM D 肌肉仲係到, 但係腰同坐圍就勁肥. 最近去驗身原來我仲有小小貧血! 呢上星期開始每日跑, 而家可以一口氣跑到766米左右, 我想問我幾時先應該再試遠D? 其實為減肥計, 每日跑八百米夠唔夠做呢?

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發表於 2008-7-22 23:30:29 | 顯示全部樓層
原帖由 Molala2 於 2008-7-22 23:12 發表
我 178CM高, 但重就有222LB! 肥得好奇, 手同腳都唔算肥, 好MUSCLUAR, 以前仲GYM D 肌肉仲係到, 但係腰同坐圍就勁肥. 最近去驗身原來我仲有小小貧血! 呢上星期開始每日跑, 而家可以一口氣跑到766米左右, 我想問我幾時 ...


Molala2兄:
減肥需要耐性同恆心,如果閣下能保持每個星期兩至三日每次45至60分鐘有氧運動,咁就可以減肥

但萬事起頭難,亦唔好一步登天
我建議閣下開始先set一個時間,如:20分鐘
呢20分鐘裏面,跑到幾耐得幾耐,最好有咁慢得咁慢,真係跑唔到就急步行
直到閣下開始能夠以「跑」完成整個20分鐘,如果能夠做到一兩個星期幾日都可以跑到20分鐘
咁就加少少時間到25分鐘,之後再重覆上步,直至閣下可以跑到45至60分鐘

請緊記:恆心比距離重要

[ 本帖最後由 stanleyhpm 於 2008-7-22 23:31 編輯 ]

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發表於 2008-7-23 00:49:34 | 顯示全部樓層
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發表於 2008-7-23 08:53:36 | 顯示全部樓層
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  • TA的每日心情
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    8 小時前
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    [LV.10]以壇為家III

    發表於 2008-7-23 09:07:05 | 顯示全部樓層
    "原帖由 Molala2 於 2008-7-22 23:12 發表 我 178CM高, 但重就有222LB! 肥得好奇, 手同腳都唔算肥, 好MUSCLUAR, 以前仲GYM D 肌肉仲係到, 但係腰同坐圍就勁肥. 最近去驗身原來我仲有小小貧血! 呢上星期開始每日跑, 而家可以一口氣跑到766米左右, 我想問我幾時 ... "

    Your BMI is 31.7 now which is not very suitable for long run.

    I agree with Ken that you should drop some weight before running.

    You can refer to this web site too :

    http://www.hkmenshealth.com/b5/lifestyle/fit.asp

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    發表於 2008-7-23 10:38:36 | 顯示全部樓層
    原帖由 kennethwat 於 2008-7-23 08:53 發表


    ching ,小弟建議閣下要開始減食量,而以閣下的重量,先去游水會好些,因跑步以閣下的重量,對膝頭等所承受的壓力是相當大,很容易受傷及出現軟骨磨損。


    I totally agree with KEN CHING as you may be too heavy to start with running.  You better start the aerobic exercise with swimming or even fast walking.  You can simply calculate your pulse according to the following equation:
        Lower limit= (220 -your age) x 60%; Upper Limit = (220-your age) x 80%
    If you found your pulse lying in the above range, it is already adequate to loss your weight.  Of course, after sometimes, you may need to intensify your exercise in order to achieve the range.  To do the exercise which is harder than you can tolerate cannot help. The most important thing is that you must be patient.

    I used to be 210lbs (170cm) and the BMI is 33 which is significantly higher than yours of 31.8.  Since last October, I can no longer tolerate and I started with cycling plus some small run (within 20 mins).  Slowly, I increase the quantity and intensity of my exercise. More importantly, you must eat less and stop all alcohol.  The best ratio of starch:proteinil should be 4:3:3.  This is a good diet to burn your fat effectively.  Of course, you have to watch the Calories that you took in as well.  After 3-4 months, I have reduced my weight  down to 175lb and it is fluctuate within the range of 173-178lbs afterwards.  I still need to work hard to make it down to at least <160lb. Now I can run 10km every alternative day plus swimming for 40mins every morning if the weather is ok.  But the worst thing is I like eating very much! So, it may be hard for me to furtehr reduce my weight.

    Work hard and I am sure you can do it too!!

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     樓主| 發表於 2008-7-23 11:04:33 | 顯示全部樓層
    first of i must thanks all chings' prompt and serious replies.

    As to diet, i have quitted eatting out, lunch tea, siu yeah and junk food completely. I never drink alcoholic beverage and now i even quitted coffee (for the sugar in it).

    Given all chings' advise and the fact that i cant swim, I guess I should keep the daily 800m exercise and only prolong the length after I have lost some weight.

    Hope I would be successful like all chings!

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    發表於 2008-7-23 11:37:03 | 顯示全部樓層
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    發表於 2008-12-29 12:29:16 | 顯示全部樓層
    just remember not to push yourself too much at the beginning.
    you are looking for a healthy body, not one with pain and injuries everywhere.
    Rules of Thumb: Increase your integrity & volume of exercises when your body is ready.

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    發表於 2008-12-29 23:23:58 | 顯示全部樓層
    原帖由 Molala2 於 2008-7-23 11:04 發表
    first of i must thanks all chings' prompt and serious replies.

    As to diet, i have quitted eatting out, lunch tea, siu yeah and junk food completely. I never drink alcoholic beverage and now i even  ...

    我覺得ching已經好叻架啦,可以戒到口,唔識游水可以試下行山或者急步行,相信對雙腳好D,應該很快會睇到成績的。
    我昨日跟人行山,新認識了一位師兄,佢身高同閣下一樣,年幾前體重230磅,似足鄭則士,退休後有一日見一個伯伯約八十歲行山,佢想跟,點知跟一小段路便跟不上,伯伯好似一支箭咁唔見左,佢唔憤氣,每天鄙行山,每日都用快步來行,日日如是,幾個月後減左三十磅,連煙都戒埋,這時才開始跑步,參加了08年渣打半馬,跑左2小時08分完成,最近參加毅行者,只用了廿二個鐘頭完成,回家磅重,只有170磅,昨天由他領隊行山,健步如飛。真佩服他,他叫大隻黃。

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    發表於 2008-12-29 23:46:49 | 顯示全部樓層
    肥仔兄好耐冇上黎,希望肥仔兄繼續努力奮鬥,戰勝脂肪!

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  • TA的每日心情
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    2013-12-19 15:19
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    [LV.1]初來乍到

    發表於 2008-12-30 19:07:39 | 顯示全部樓層
    原帖由 ram 於 2008-12-29 23:46 發表
    肥仔兄好耐冇上黎,希望肥仔兄繼續努力奮鬥,戰勝脂肪!  


    x2, 可能肥仔兄去游水踩單車, 要減磅再跑步.

    堅持到底!

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    發表於 2009-1-14 00:32:43 | 顯示全部樓層
    如果較為重磅,其實都可以考慮去gym玩划艇機,對膝頭無咁傷...

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     樓主| 發表於 2009-2-12 02:10:52 | 顯示全部樓層
    其實我係去左打WARGAME, 不是去付費場地和女生交誼那種WARGAME, 是去山頭野嶺那種WARGAME

    打左一排, 因為要做好多戰術動作, 對腳好力左, 個人亦有番自信同堅持

    我未失踪時, 大約是每三日跑兩次四千米左右, 現在每晚跑完六千也不覺累, WARGAME實在是一種很神奇的東西.......
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