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Category Archives: 健康与保健

男生|运动|增肌|减肥 FAQ

本文由flan最早发表于MITBBS健身俱乐部版面,如果在国内的朋友无法访问MITBBS,那么文章中Hugh添加的链接无法打开。

请问你是帅哥么?如果不帅,请问你是WSN么?请问你长的像竹竿么?请问你经常疲劳么?你一口气上10层楼会不会喘不上来气?你的胳膊是不是跟娘们的一样细?你的腰围大于胸围么?请问你聪明绝顶么?你为泡妞不成而烦恼么?你为经常被歧视而痛不欲生么?本文回答了很多男生经常问的一些问题,写错的不要骂我。

Q0: 男生健康|饮食|运动|减肥总原则?

A0: 健康饮食,少吃垃圾食品,不暴饮暴食,不抓什么吃什么。每星期3×30min有氧运动(提高基础体能,提高体力),推荐4X60MIN力量练习(增加力量,增大肌肉,增强国威)。锻炼身体不要冒进,不要急功近利,避免运动伤害。查询食物热量,大家可以到食物热量查询,常见食品热量表, 食物热量表,或者自己google。

Q1: 身体健康的指标?局部减肥可行否?

A1: BMI,BF(BODY FAT)都是衡量身体健康的标准,BMI是算出来的,BF测出来的,请GOOGLE各自的标准。版三提倡掐肚皮法判断肥胖程度。局部减肥不可行,减肥是全身运动,腰腹运动只练肌肉,不减肥肉。长期的有氧运动可以减少全身脂肪,同时可以抗抑郁,有助于提高人的精神面貌。女孩的健身FAQ文章(稍后推出)里有很多减肥内容,精华区减肥内容很多,可以参考。

对于传说中的铅笔眼镜猥琐男,建议重点加强肌肉训练,兼顾吃肉,增强厚度和宽度,游泳也很有用。除力量之外,健康还包括灵敏,速度,耐力,建议通过有氧,球类,户外等多种运动来培养。

Q2: 力量练习总原则?

A2: 总体原则为:1,不冒进,2,避免受伤。3,热身充分。4,休息充分。5,多角度刺激。具体介绍如下:

  • 循序渐进,力量慢慢增加,每个月增加0-2次重量都是正常的,不要盲目追求大重量。
  • freeweights(哑铃杠铃)训练效果好,也容易受伤。每个动作都可以GOOGLE到常见的错误和正确的动作姿势,好好琢磨再去GYM实践,避免受伤。
  • 肩膀,手腕,后腰,是最容易受伤的部位,要加倍保护,有的动作(如卧推)没人保护不要做。
  • 运动前要5-10分钟低强度有氧来促进全身血液循环,并活动全身关节来热身,正式练习的前几组也要用小重量热身,同时对自己当天的体力有正确认识,有助于之后几组大重量的重量选择。
  • 大重量后,最后用几组小重量,使目标肌肉被彻底的刺激,到最后完全没任何力气。
  • 每块肌肉彻底刺激后,要休息1-3天,直至不酸痛了再刺激同一块肌肉。有人甚至建议休息一周,请参考相关文章。
  • 每块肌肉不要局限于同一个动作,要多动作,换重量,多角度的刺激同一块肌肉。
  • 非常重要的一点:哪怕重量轻一点,也要动作规范,不宜受伤,而且效果好。
  • 健身房里不要太攀比。

Q3: 力量练习,到底要怎么练啊?

A3: 力量练习分:上肢(二头bicep,三头tricep,三角Deltoid,斜方肌trapezius,背阔肌, 腹肌abs,腹斜肌(腰侧)ab oblique, 胸肌chest,股二(大腿后面)hamstring,股四(大腿正面)quadriceps,小腿。

  • 每块肌肉都有N种器械和动作,请GOOGLE,很多网站有图解,动作做法介绍,常见错误及避免办法。最简单的办法就是到YOUTUBE上面去SEARCH。
  • 每个动作都要有:热身,玩儿命,力竭三个阶段。
  • 热身用小重量级组。玩儿命用足多3 REP MAX的重量几组,每组不要超过12REP,力竭也是用小重量,使目标肌肉彻底没力气了为准。

Q4: 常见概念?

A4: 最好到一个健身网站系统学习健身理论,或者买本书,AMAZON有很多REVIEW可参考。

  • “1 rep max(1rm)”:一次能举起的最大力量。
  • “组间休息”:每个动作的每组之间休息30S,60S,90S都可以,看自己对强度的要求而定。也可以A1B1C1D1四个不同动作一大组连续做,之后休息1-3分钟,再A2B2C2D2,这样的super combo非常累,也非常有效果。
  • “rep”:重复次数,”set”:组数。一般选择每组不超过15次力竭的重量为合适重量,warm up的时候选择稍微轻一些的重量。
  • “持续时间”:力量练习不要超过1.5H每次。因为肌肉糖原1.5H就消耗没了,再多也白练。

Q5:腰腹练习怎么做?

A5: 腰腹分:后腰lower back,腰侧ab oblique,上腹upper abs,下腹lower abs。腰部力量练习,只练肌肉,不减肥肉。肥肉靠长期有氧来减少。

  • 后腰侧腰:相关图片见http://www.fit-senior.com/acatalog/528gm.jpg,抱几个大盘。
  • 上腹部:仰卧起坐sit up,下斜板头朝下可以增加难度,别人扔球起落或者左右起落接球。
  • 下腹部:抬腿leg raise,仰卧抬腿,悬垂抬腿,请GOOGLE具体动作。

Q6: 力量练习前后饮食和水分补充?蛋白粉?

A6: 如果锻炼强度小,什么都不需要补充。如果强度大,运动前半小时补充简单谈水,运动后半小时补充简单谈水+蛋白质。 简单碳水:牛奶/水果/糖分,食补比药补好,能吃牛肉,就少吃蛋白粉。蛋白粉的讨论精华区有很多,AMAZON/GNC有时候有打折,COSTCO也很便宜。饥饿的时候不要做力量练习,一来没效果,二来动作变形容易受伤。饮水,其实小强度运动不用刻意饮水,长时间有氧运动,应该在开始的时候就稍微喝一点,并且不时地补一点。关注天气,并且对应地饮水。

Q7: 男生主要饮食问题有哪些?

A7: 很多男生经常吃垃圾食品,有时候饿着,有时候暴饮暴食,有时候抓到什么吃什么。外面的食品经常存在问题:多油,原料不新鲜,多盐,多糖,做法复杂损失营养。有的男生爱吃肉,蔬菜水果吃的少。有的明显肉类摄入不够,导致蛋白质不够,体质上不去。有人要减肥,就不吃主食,这是不对的,碳水蛋白质脂肪的合理搭配才是健康身体的基础。而且碳水不够,不利于肌肉生长,所以要长肌肉的,碳水一定得吃够。

Q8: 什么食品比较垃圾?什么食品不推荐?

A8: 多数快餐食品都是垃圾食品:汉堡(烂肉,油炸,没蔬菜),薯条(碳水,油炸),可乐(大量糖分),炸鸡(鸡皮脂肪多,油炸),LATTE(饱和脂肪,糖),罐头食品(不新鲜,防腐剂,盐),冷冻食品(能吃新鲜的,就吃新鲜的吧)等。另外有些食品也不推荐:sandwitch(营养不均衡,蔬菜少),BAGEL(营养单一),长期吃,也对健康美什么好处。如果万不得已要吃快餐,grilled chicken比牛肉和炸鸡健康,最好配一份沙拉(放弃里面的fat based topping)。

Q9: 怎么吃健康?推荐吃什么?

A9: 保证热量,保证蛋白质摄入,适度碳水和脂肪,每天5份水果蔬菜。具体:保证热量的意思是,不要饿饭。饿饭伤身体,伤体力,长期饿饭,体质会很差,到时候后悔都来不及了。保证摄入才能有很壮的身体,身体好才有革命的本钱。男生每天2000-3500卡都是正常,请GOOGLE相关标准。

  • 碳水:蛋白质:脂肪 的合理搭配,是健康的根本。有人推荐能量比4:4:2,可以作为参考。推荐的碳水:粗粮(纤维高,维生素多,饱腹感强)
  • 蛋白质:1oz瘦肉含蛋白质10g左右,半磅牛肉80g,一般成年男人日摄入100-150g蛋白质为推荐,200g个人认为也没问题,请自己掌握。但是低于100g不利于提高体质。推荐的蛋白质是鸡胸肉,瘦牛肉,鱼肉。不推荐的是带皮鸡肉(脂肪),猪肉(脂肪),而至于牛肉,大家观点不一,有人说脂肪含量高,有人说里面含有肌酸促进肌肉生长,请自己决定。
  • 脂肪:适度的不饱和脂肪–植物脂肪对人体是很好的,不要不吃脂肪。每天一粒鱼油(omega3)和健身同时进行,对身体很好。饱和脂肪尽量少吃(动物脂肪,牛奶里的脂肪)。
  • 维生素和矿物质是人体必需,所以要大量吃蔬菜,适度吃水果,每天5份(蔬菜+水果)。纤维素增加饱腹感,促进排便,有助于身体新陈代谢。饮食要多样,不要局限于几种蔬菜和肉类。

Q10: 有氧运动?跑多少好啊?运动伤害和避免?

A10: 很多常见概念可以GOOGLE到。有氧运动最常见的就是跑步,不需要特定地点,哪儿都能跑。跑多点儿好,很多人跑半年一年以后,很上瘾,都可以跑半马拉松的。一个星期20几个MILE也不是太难得事情。但是要循序渐进,不要冒进,否则很容易伤了膝盖。

减肥的同志们,保持心跳140以上至少45分钟,一般30MIN以后开始燃烧脂肪,所以要大于30分钟才能多燃烧一些脂肪。

很多运动都有伤害,跑步伤膝盖,网球伤肘部,羽毛球伤手腕,所以强调均衡,什么都玩儿一些对身体最好。相比之下,游泳的伤害最小,但是很多人做不到大强度长时间的游泳,很多人速度慢的像在泡澡。

有氧运动的好处:增加心肺功能,心脏就是个水泵,水泵的压力大,把更多血液送到全身,肺是吸收氧气的地方,肺容量大,体内氧气就多。有氧能促进全身的功能,提高整体的体质,还能使人忘记烦恼,抑制抑郁,让人心情好。长期跑步的人,比天天坐办公室的人精神头好多了,显年轻,体力好,精力好,什么都好。号召大家都开始跑步。

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8 simple things you can do to encourage others

These days, much of my free time is focused intently on either writing articles or investigating business opportunities. I can say I’ve mostly eliminated excessive time wasting activities like playing on the Xbox, watching TV and browsing Digg. I’m feeling more productive and I’m getting things done. Life is good!

However, as with anything worth accomplishing, I understand my transition to a full-time Entrepreneur will naturally take time and perseverance. Which is why I’d like to say thank you to my family and friends. They’ve been helping by providing encouragement especially during periods when I was feeling down and demotivated. In case you’re wondering, this happens every now and then, in particular when I’m trying to overcome my self imposed limitations. This writing gig is hard work!

Let me share with you a few techniques of encouraging others I have observed which works. I can pretty much vouch for each of these because they have been applied on me at one stage or another.

  • Show genuine interest. I believe this is by far the most effective way of encouraging others. Let them know you care. Express genuine interest by asking questions. Get them talking. I find the act of talking and thinking can fire up the engines (roar!). With some hope and luck, this can lead to positive action. But don’t be fake about it and don’t go overboard.
  • Acknowledge what’s important to them. When you acknowledge what’s important to others, you provide a form of affirmation and validation about who they are and what they’re doing. Whether they can admit it or not, each of them deep down craves this acknowledgement. The affirmation and validation is like nitro for their confidence and self-esteem.
  • Say “Well done”. Nothing worth doing is ever easy. If it’s easy, then it’s not worth doing. Worthwhile things always takes time and effort. One good way of providing encouragement is simply by saying “Well done” or “Congratulations”. These magical Words of Encouragement at the right time can make all the difference between “keep going” and “give up”.
  • Say “Thank you”. Common courtesy. Good manners. That what this tip is about. It’s only natural to expect a reward after hard work. It’s only natural to thank someone when they do something for you. You can start now. Thank your wife after she cooks a nice meal. Thank your friend for lending you that Stargate DVD. A simple thank you lets others know what they have done is worthwhile and meaningful to you.
  • Reciprocate the favour. If someone does something nice for you, a great way to show your appreciation is simply to reciprocate the favour. Think of this as a pendulum. They do something nice for you. You do something nice for them. They do something nice for you. You do something nice for them. And so on…
  • Respond with something unexpected. Another effective way to encourage others is to respond with something totally unexpected. Out of the blue. That’s when the maximum impact is delivered. Such acts can reach them at an emotional level and our brains are hard wired to respond to emotional things.
  • Ask for advice or confide in them. This is like flattery. Haven’t you felt like you were on top of the world when your peers asked you for advice or confided in you about something personal or important to them? Didn’t that make you want to help and do everything you can to ensure their faith in you is well founded?
  • Offer to lend a hand. Waiting for someone to ask you for advice is passive. You can be proactive by offering to lend a hand. If that person sees that you are willing to commit your own time and energy in their interests, they will be more committed to seeing it through and less likely to give up themselves.

In my experience, whenever my family and friends have shown genuine interest in my goals, I became more enthusiastic myself. Often my wife would ask – “How am I going?” or “What are you looking at now?” or “I like your latest article”. Simple words? Perhaps. But delivered at the right time, the effect is profound! I’ve said it before and I’ll say it again – enlist your family and friends in your cause.

Do you have a spouse or friend who is trying to accomplish something and you need to provide encouragement? Do you have a child who is thinking about a certain vocation but is unsure? Perhaps, your son or daughter would like to pursue a career in the arts, interior design or as a sports athlete? If you do, then they are going to need as much encouragement as they can get.

Giving encouragement can boost that person’s motivation, which in turn lead to actions and finally results. As I’ve previously written, personal development is about incremental changes and step by step improvements. Only in this manner can we inch closer to fulfilling greater and more ambitious goals.

So, start now. As a recipient of encouragement, I can attest to its effects. I’m feeling great. I’m feeling positive. I’m getting things done.