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《谁的影子 I》2012 Fitness Journal & Album (一月~~六月健身日记)

 "生命有它的图案,我们惟有临摹。" --爱玲


 


2011年的最后一天,在健身房里渡过; 2012年的第一天,在相机,胶片,和电脑边渡过。


用光线记录影子,让影子诉说美好,于我是最快乐的时光。。。


 


摄影是我健身的源动力之一!所以今年开个楼,就叫《bodyscape》,奔光影,说健身。

《谁的影子ii》链接


 


 


俩娃妈, 35++


1. 身高: 165cm (高跟要四寸以上,175cm看着正好;)


2. 体重: 105lb+/-


3. 体脂: 16.7% (2012/1/1指数)(这个指数很难测量准确,而且在不同人身上视觉差距很大。所以意义不大!)


4. 三围: 胸:85cm, 腰58cm, 臀90cm. (遗传占70%,折腾占30%,是真的!!! 可但是,人生在于折腾:)


5. 健身宗旨:健康第一,肥瘦适度,线条若隐若现,手感一定要好! 衣服穿着漂亮,脱了更要漂亮!! 照片看着不错,真人更要顺眼!!!


6. 有关吃&岁月感悟


7.健身简历: 参见下面每个月的健身日记


8. 2011年底手机自恋照:) 纯属存档,与摄影无关:-p



 


班长让图文并茂,特此搬文字过来~~~


不敢说是健身经验, 就算生活习惯吧。战斗在健身塑形第一线的同学们,都知道吃的重要性,那就先谈“吃”


 


1.管住嘴,迈开腿: 不是节食不吃东西,也不是饿肚子,而是吃对的东西,吃合适的量。垃圾食物和高热量零食要管住;运动一定要加入日常生活。动起来才能提高身体的代谢速度,消耗更多脂肪。找一个自己能坚持下来的运动项目就行。我从2007年开始跑步到今天.


 


2.三餐都要吃,少食多餐: 早上第一顿吃得早吃得好让身体代谢早早地开始,对减肥都是有利无弊的,更何况早餐吃得好一整天都会精神很好。这是我自己的亲身体验。我的早餐类似一般人的晚餐, 一定要有肉, 最好四菜一汤:-) (kidding:). 早餐合适了,中餐就不会猛吃,营养均衡最重要。晚餐就一定要注意了,不要过量,要选择清淡的食物组合。如果按照饱度来说,早餐8--9分饱,中餐7--8分,下午点心1--2分,晚餐5--6分就好了。


 


3.一定要吃主食: 我们的老祖宗早就明白米饭对我们身体的重要,你看“精氣”两个字都少不了米呢。主食里的醣的功能是供给身体的热能以及帮助脂肪在体内的代谢。减肥中,要少吃一些醣类食物,但绝对不能戒除主食。


 


4。防止便秘:这是困扰现代人的一个大问题。压力也好环境也罢,都是借口,都不是理由。最重要的理由是动物性蛋白质比例太高,饮食总体酸性化,蔬果主食纤维太少,肠胃消化负担重,食物在肠道中滞留时间久,被反吸收,造成水分流失。经验是多吃胡罗卜,红薯,黑芝麻。 我每天go #2 至少两次。。。


 


5。多喝水:水是身体任何部位运作的润滑剂,人体没有水分的参与,脂肪的分解就不能正常进行。另外,体内水分减少,肾脏功能就不能正常发挥,处理体内毒素的任务就会落在肝脏上,而肝脏的另一功能是参与体内能量代谢。但体内水分少时,肝脏分解脂肪的功能会受到影响,这样就会造成脂肪堆积。我本人对咖啡成瘾,就更要大量喝水,来补充咖啡因加速流失的水份。。。


 


6。睡前4个小时禁食:这个理论曾经有争论. 但是实践的感觉是, 不光是胃里清空些可以防止脂肪堆积,更加的好处是睡眠质量绝对提高。


 


7。天下没有不长肉的美食:很多人为了减肥只吃豆腐,觉得能长肉的食物主要是脂肪,糖和淀粉。豆腐那么清淡,吃了也不会长肉。其实是错误的,因为没理解体内过多的脂肪到底是由什么转化过来的。 提供给我们热量的食物主要有三大类:脂肪,淀粉,蛋白质。不管是哪种,你吃进去之后都要转化为你所需要的热量。只要能量不被及时消耗掉,剩余的就会以脂肪的形式留在体内,你就会发胖。 所谓“条条大路通脂肪”!~~


 


8。谨慎“蛋白质”的摄入:我后面的跟贴里有提到喝“蛋白粉”/muscle milk的问题。因为我在这段时间里有比较强大的无氧气+有氧运动。但是一般来说,长期只吃/过量食入蛋白,对人体影响最大的是肾脏,因为肾必须“加班加点”地将蛋白质代谢出去,会因此被“累坏”。 所以要咨询专业人士,酌情酌量。。。


 


9。减肥要匀速:个人人为最好的速度是:一周减一斤(500克)。特别是女人,这样可以不生皱纹。30岁以上的女人,减的太猛太快,脸就看不得了!!


 


10。补充品:我个人主张“是药三分毒品”!能食补的我绝不吃药物包括所谓的营养药。我平时坚持吃的有:燕窝,蜂王浆,蜂蜜,豆浆。(我不喝牛奶,不吃一切牛奶制品,没有特别原因,不喜欢那个味道)





                                               点击: 有关减脂的一些科学理论                                                    


 


有关健身的一些科学+感想:


 


1。set goals properly. i can't stress this enough: we can not lose fat and gain muscle at the same time, this is not how our body works. focus on one thing at a time! 减脂和增肌不可能同时进行!


 


2。with regard some of you gals' questions on caloric intake, there is no right answer to everyone. a general rule of thumb for determining your maintenance caloric intake is 10-15 calories per pound of bodyweight. however, you need to monitor your progress through measurements. if things are not heading in the right direction, modify your approach...


 


3。diet too hard = bad!bad=rapid metabolic slowdown and muscle loss!you will plateau long before reaching your goal and with no room to change things!饥饿减肥后患无穷!


 


4。eat as much food as possible that still allows for weight loss. starving yourself does not lead to long-term success~~!!


 


5。manage stress. dieting is a physiological stress. exercise is a physiological stress. we need breaks. by constantly stressing our body, we actually accumlate fatige. if we are not careful, and continue to push ourselves past this "over-reached" state w/o managing our fatigue, we can reach a point of being "over-trained". and this is not a fun place to be... 急功近利得不偿失!


 


6。never trust anyone as being a "guru"! imo, there is no such thing! think for yourself. read on your own. research. get clarification. use the thing that resides between your ears! 适用于别人的未必适用于自己!


 


7。i have role models that i know i could never look like in terms of physique. not because they know more than me, but because they are genetically blessed. i am not. that dosen't stop me , however, from striving to look like them. it drives me... we just have to be careful with this way of thinking. far too many people will compare themselves to others and get frustrated when they are not having the same results!


 


i understand my body and physiology enough to know what i am capable of. i don't use my role models as the benchmark of what i hope for myself. i merely use them as one pieces of artillery in my huge bag of weapons of motivation!  不要互相比,只和自己比!  只要努力并快乐着,每个人自己都是最好的!                                                                                     































































[此贴子已经被作者于2013/3/23 0:06:20编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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2#

《2011》三张超小版光影, 回顾总结。拍摄时间分别为2011年中期,后期,早期...最大的健身感触是,有阻训练(weight training)是非常必要的,特别是对上肢和腹肌还有肩背, 是跑步等有氧运动所不能代替的!


 

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最美的时光和图片, 都留在了华人。。。 下面是自拍系列《万象》的几个贴子的链接。。。

  


no ordinary love - something in between both sides now - only time knows  - color of spring  - dreams of may

                               















[此贴子已经被作者于2013/3/23 0:06:43编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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3#

《一月》





















1/8 450楼      


1/9 526楼

1/10 542楼1/11 554楼1/14-15 640楼1/16 718楼1/17 882楼
1/18 1018楼

1/19 1110楼  

1/20 1146楼1/21 1160楼1/22 1208楼1/23 1229楼1/24 1281楼













1/25 1321楼 

1/26 1409楼 1/28-29 1484楼1/30 1560楼1/31 1568楼 一月总结1573楼


 


健身重点: 全身上下,有阻力量, 大循环.


健身感受: 发现做重量做到最后的时候,肌肉里热辣酸涨的极限感, 是非常诱人的!!!! 教练说,你知道有多少人一整天泡在gym里就是为了这种感觉~~~it is highly addictive!!!


健身流水: 每周尽量去5天, 休息两天。一次俩小时:30分钟wt,30-40分钟有氧,30分钟放松伸拉聊天看电影。。。


饮食流水: 一天5餐。早餐最多,以咖啡,肉,鸡蛋白,面包,燕麦为主。午餐三明治居多。下午点心坚果,酸奶,蛋糕。晚餐米饭炒菜外加红酒。刑场归来再吃苹果,香蕉,胡罗卜汁~~~


 


以下手机图片为刑场剪影以及常用刑具~~~



 


我一般用上面五种刑具外加周围的一两台大器械进行循环练习。安排7到8种一组,连续做不休息,每组完成后休息半分钟。每组重复三次。这些刑具功能超强,可以根据具体需要安排不同的自虐方式,这个月,我以上肢,腹肌还有大腿为主。


三组结束后,基本属于半残废状态,喝水上网休息5分钟后,以飘飘欲仙的状态去跑步。。。边跑边看电影,人生无比美好!!!


 


摄影《bodyscape》:

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[此贴子已经被作者于2013/3/23 0:12:13编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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4#

《二月》:   


健身感悟:p289 2890楼


状况小结:p298 2974楼


其他随想:p300 2993楼


faq: build muscle v.s.lose fat 3048楼

从前的我:1928楼


 


继续修练我的"九阴真功";-)


 

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其实就是女人身上最美的九道沟:


1.锁骨沟


2.脊柱沟


3.臂窝沟


4.肚脐沟


5.乳沟


6.臀沟


7.腿内沟


8.腹部沟


9.臀下沟


 


不同的是,我要自己跟自己, 独自面对, 素颜修行~~~:)






[此贴子已经被作者于2013/3/23 0:12:57编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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5#

《三月》:    


 


我的健身公式:


  


good nutrition = a


weight training = b


cardio = c


total health and good physique = d


a+b+c=d


 


take a, b, or c out of the equation, then you are operating sub-optimally and giving up unique benefits associated only with the dropped variable...


 


关于减脂, 增肌期间的"吃", 以及"compound exercises v.s. isoloation movement" 的讨论 (p423-427)


 


关于hiit的一些 (4334楼)


 


我一天的六餐食谱 (4417楼)


 


有关cardio的一些知识 (4716楼)


 


有关减脂的一些科学理论 (p492-p493)


 


我的实验室: 有关皮肤和化妆品 (5030楼)


今昔对比 (4939楼)


 


              









































3/1 3170楼


3/2 3341楼


3/3 3363楼


3/4 3409楼


3/5 3452楼 


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3/27 4939楼
 


3/29 5030楼


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3/31 5240楼


三月小节5244楼 



 



 



 



 



 



 


 


         


 


 


 


 


 


 


 


 


 


 


 


 


 


 






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[此贴子已经被作者于2013/3/23 0:13:44编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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6#
Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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7#
Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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8#

《六月》

无氧和有氧运动短期停训后会发生什么?
肚皮的对比照片
有关腰腹锻炼的体会
10 "cognitive distortions"
和lusi关于calorie balance and "leptin"的简单讨论



 





























6/1 11695楼
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6月小结 13396楼



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[此贴子已经被作者于2013/3/23 0:15:40编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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9#

《七月》
关于吃的讨论。。。p1366-1367
about zig zag diet 13834楼























  
  
  
  
  
  


  
  
  
  
  
  


  
  
  
  
  
  


  
  
  
  
  
  


  

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[此贴子已经被作者于2013/3/23 0:16:23编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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10#

                                               点击进入: 有关减脂的一些科学理论                                                    


 


有关健身的一些科学+感想:


 


1。set goals properly. i can't stress this enough: we can not lose fat and gain muscle at the same time, this is not how our body works. focus on one thing at a time! 减脂和增肌不可能同时进行!


 


2。with regard some of you gals' questions on caloric intake, there is no right answer to everyone. a general rule of thumb for determining your maintenance caloric intake is 10-15 calories per pound of bodyweight. however, you need to monitor your progress through measurements. if things are not heading in the right direction, modify your approach...


 


3。diet too hard = bad!bad=rapid metabolic slowdown and muscle loss!you will plateau long before reaching your goal and with no room to change things!饥饿减肥后患无穷!


 


4。eat as much food as possible that still allows for weight loss. starving yourself does not lead to long-term success~~!!


 


5。manage stress. dieting is a physiological stress. exercise is a physiological stress. we need breaks. by constantly stressing our body, we actually accumlate fatige. if we are not careful, and continue to push ourselves past this "over-reached" state w/o managing our fatigue, we can reach a point of being "over-trained". and this is not a fun place to be... 急功近利得不偿失!


 


6。never trust anyone as being a "guru"! imo, there is no such thing! think for yourself. read on your own. research. get clarification. use the thing that resides between your ears! 适用于别人的未必适用于自己!


 


7。i have role models that i know i could never look like in terms of physique. not because they know more than me, but because they are genetically blessed. i am not. that dosen't stop me , however, from striving to look like them. it drives me... we just have to be careful with this way of thinking. far too many people will compare themselves to others and get frustrated when they are not having the same results!


 


i understand my body and physiology enough to know what i am capable of. i don't use my role models as the benchmark of what i hope for myself. i merely use them as one pieces of artillery in my huge bag of weapons of motivation!  不要互相比,只和自己比!  只要努力并快乐着,每个人自己都是最好的!                                                                                     





[此贴子已经被作者于2012/7/10 12:58:12编辑过]

Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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