tag:blogger.com,1999:blog-56315508489341862112024-03-01T18:27:32.632+08:00健美女大生搬家囉!文章都會更新在新網站:https://www.kellyyuan.com/健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.comBlogger183125tag:blogger.com,1999:blog-5631550848934186211.post-29509305611748201212025-01-01T20:44:00.000+08:002019-02-20T13:29:35.523+08:00沒上健身房,就得跟健身絕緣嗎?<div style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; margin-bottom: 6px; margin-top: 6px;">
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<span style="font-size: large;">答案是:絕對不是。</span></div>
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<span style="font-size: large;">曾經,我是個初生之犢的熱血健身教練,我的志願就是「讓每個人都能透過健身,得到一個更好的身體」。我天天在健身房日出而作日入還沒息,每天眼睛一張開,想的就是我要怎麼樣行銷健身的好、怎樣把更多人拉進健身房。我覺得我每天都在幫助人變強壯、變健康,超有成就感。健身房的熱血音樂與氛圍,也彷彿在呼應我的志得意滿。</span></div>
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<span style="font-size: large;">我覺得我正在參與一場盛大的革命,我正在推著改變的巨輪前進。(別笑我,當時的我還真的是這樣想的)</span></div>
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<span style="font-size: large;">直到我發現一個事實:會上健身房,來讓我遇到的人,只佔全台灣不到 3% 的人(IHRSA global report, 2017)。</span></div>
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<span style="font-size: large;">我很享受跟這 3% 已經有能力、有意願、有準備好來到健身房的人合作。大部分的人雖然嘴上說著自己懶惰、沒毅力、死胖子.....但其實,能夠在一天疲憊的工作結束後,整裝預備好心情踏進健身房來面對(臉超臭的)教練的鞭策,都已經是一次又一次最棒的自我突破。</span></div>
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只是,每次夜深人靜輾轉反側時,我總是不禁在想:所以那 97% 的人呢?我在粉絲團貼文、寫文章、寫書、演講,也許可以盡我綿薄之力,讓大家了解科學化訓練得好。但,這樣就夠了嗎?如果這就足夠了,市面上的健身書與 Youtube 上的運動影片那麼多,為什麼大家會問的問題以及卡關的地方,永遠大同小異呢?</div>
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這個12週居家健身計畫,就是在這樣不停的自問自答的情況下(配上超棒的團隊成員們)緩緩誕生的。</div>
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粉絲都看我的東西這麼久了,我不諱言,它對我而言,是一個全新的嘗試,我也不會隨便給出超現實的承諾。不過,如果你願意給自己一次的機會,我保證,這會是個超級值回票價的投資與旅程。</div>
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(OS其實是因為首波真的折扣很大)</div>
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女大生在終點線等你,但我保證,會讓你一直看到我的車尾燈!</div>
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<b><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t5d/2/16/1f3c6.png?_nc_eui2=AeEs3UPQ41m5Ax7GrpWwrFWKmzNtxu58S9doqFDwHVuXyLYHR0WvAI-tMXjq1l8rdVg_EivGDMAKkMt4cVKThFr9n95FUqe0wSk62ZETyH9_eQ"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🏆</span></span>健美女大生12週居家徒手健身計畫<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t5d/2/16/1f3c6.png?_nc_eui2=AeEs3UPQ41m5Ax7GrpWwrFWKmzNtxu58S9doqFDwHVuXyLYHR0WvAI-tMXjq1l8rdVg_EivGDMAKkMt4cVKThFr9n95FUqe0wSk62ZETyH9_eQ"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🏆</span></span></b></div>
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<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tb4/2/16/2705.png?_nc_eui2=AeGHGCRZi_wx-UMPN_d8boaD98x535qK0QZQOCnxqoTpnCEFvDrhhvGgtnic6xTN3ENBjNPmXYU0-kQA7Nt4NSOk8qz29yu80ZRnAR1lNQQT_A"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">✅</span></span>限時優惠:12/7前購買「一個人的健身課」方案,即免費升級成價值 200% 以上的「作伙健身不寂寞」方案:<a data-ft="{"tn":"-U"}" data-lynx-mode="async" data-lynx-uri="https://l.facebook.com/l.php?u=https%3A%2F%2Fgoo.gl%2FgkxVvk%3Ffbclid%3DIwAR1PzpxaJ-jdkqerQTkbMdXhprf_WJ7PKzIu_XVGv5-1CgZHkRCEa9fONno&h=AT0y3vUt8cgZMdR1hSJyhu2auyqyzxG4K3mahczUgACGY1vvR0mUbL7RnMEP-8_z-olPN8IbywVarInrrHu_mIn8dg8mWEbVTaO7M8JOJXwtNBYuMGa9xMIXkAgd7jO-uFnw_TbA76QLz611G5z3_RVUjawkQ2voqfUklvxwum9zLRRyPHiJOGq4x4C9f9i1Jl5MuKptwr8h2Hvsxyjvf3vXTX6lXH1IFgnd59zuRjKI3BvjE908KisiMPfJrdCXOrlKAkOdXa5cpkttIEl7L_pjSnWI6c2LeAQfL4wX4MPvFThmsTsR98vs50OAzW9PYqzvspuL_wSbptND7KHdmIfQOV4t-3StTkHxLgqugx_abIUGdDaHMTxH0NCYW6eVrj7rpITRe91VvE89iLbB2PSa6oHMq4R4sjHqEg_LO46VQ9Mj8YC4MWFsmviwYlUf_cYPchMhrJB8L8fXgpP489_-ikJCVnQF2fysFbqUnlM2GPqDzXHtPYTsJx23frm4eXzcnO8fj3keiNpxGqIZ1P23y3KDZMhepWZhHHkyMRTVrjtDceUWWBFnSt3jduE5VG3suBdkhyCb9gYxeye_JYc2fGmKwiTEJLo4D6vzd7PM4Gd_K3cOfCcS0DA" href="https://goo.gl/gkxVvk?fbclid=IwAR1PzpxaJ-jdkqerQTkbMdXhprf_WJ7PKzIu_XVGv5-1CgZHkRCEa9fONno" rel="noopener nofollow" style="color: #365899; cursor: pointer; font-family: inherit;" target="_blank">https://goo.gl/gkxVvk</a></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-61636312506237883522019-11-27T14:02:00.003+08:002019-11-28T16:27:40.111+08:00為什麼我沒辦法「增肌減脂」?<div class="separator" style="clear: both; text-align: left;">
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<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: large;">上面這張圖在幾年前很紅。很多人拿它來當作「體重不重要,重點是要『增肌減脂』」的背書。</span></div>
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<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: large;">當然,很多人買單了這個「不算很正確」的說法,繼續努力地在健身房揮灑汗水,直到我開始私訊不斷收到類似的問題</span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: large;">:</span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><span style="font-family: inherit;">▎為什麼我練了半天,飲食也很注意,但好像也沒有增加多</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>少肌肉?甚至去量 InBody,肌肉量還是在「不足」的範圍?<br /><br /><span style="font-family: inherit;">▎為什麼就算瘦到了正常體重範圍,還是很不結實、體脂肪</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>仍然超過 25-30?<br /><br /><span style="font-family: inherit;">▎網路上說重訓可以提高基礎代謝,燃燒更多熱量,可是我</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>減肥過程基礎代謝率越來越低,這樣是不是減錯了?</span></span></div>
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<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: large;">(有時候覺得很有趣。身為知識傳遞者,常常需要解決很多別人製造的問題😂不過我也很樂在其中就是了~)</span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br />其實,只要你知道一件事,這些現象就一點都不奇怪了:<br />「沒有人可以同時增肌又減脂」<br /><br /><br />你的身體只會做兩件事:<br /><br /><br />1. 增加體重:同時增加肌肉&增加脂肪<br />2. 減少體重:同時減少肌肉&減少脂肪<br /><br /><br />回去看剛剛的三個常見疑問,就很清楚了:</span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><br /><span style="font-family: inherit;">▎如果你一邊用「增肌」的方式練重訓,一邊卻做減脂飲食</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>降低體重,那你的肌肉當然不可能會增加<br /><br /><span style="font-family: inherit;">▎如果你沒有「減脂過程也會減到肌肉」的概念,那麼你很</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">可能是用「同時減很多肌肉與脂肪」的練法與吃法在減脂的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>。<br /><br /><span style="font-family: inherit;">肌肉很嬌貴的,放任狀態下,身體只想減肌而不減脂。這種</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>情況下,的確會「瘦了但體脂沒怎麼掉」<br /><br /><span style="font-family: inherit;">▎InBody 與家用體脂計的基礎代謝是用肌肉量算出來的。減重不可能</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>增肌,所以你的基礎代謝,當然會掉<br /><br /><br /><span style="font-family: inherit;"><br /></span></span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><span style="font-family: inherit;">然而,真的沒有人體重增加但是同時減脂、或者是體重降低</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>可是同時增肌嗎?<br /><br />答案是:有的。有這種例子。但不是你想像的那樣。</span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><br />▎第一種:體重增加但同時減脂?<br /><br /><span style="font-family: inherit;">這種情況會發生在「減脂潛力超大」的族群身上:「脂肪非</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>常多」或從沒減脂過且健康狀態不佳的人。<br /><br />比如說:坐式生活的肌少症老人。<br /><br /><span style="font-family: inherit;">當這樣的人開始重量訓練並配合適當的高蛋白質的時候,因</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">為身上的脂肪會快速消失,快到脂肪被氧化後那些跑出來的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">熱量(脂肪是熱量儲藏室別忘了!),已經超過了少吃所製</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>造出來的熱量缺口。還有多的,就部分跑去幫助建造肌肉。<br /><br /><span style="font-family: inherit;">脂肪的密度比肌肉低一點。因此如果夠巧合,可能出現體重</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>稍微增加,但脂肪減少的狀態。<br /><br /><span style="font-family: inherit;">只不過,這個增肌減脂的數值不大,不會超過 1-2kg。此外,他也無法用我們可以取得的器材量測出</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>來,因為一般非實驗室等級的商用體脂計誤差率是 +-8-10%!</span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><br />▎第二種:體重降低但同時增肌?<br /><br /><span style="font-family: inherit;">這種情況最常見的就是「錯覺」。通常都是看到別人的減脂</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>前後對比照,看起來彷彿增肌又減脂。<br /><br /><span style="font-family: inherit;">然而,那是因為脂肪減少後,肌肉線條本來就會變明顯。凹</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>凸對比變大,彷彿肉變多的錯覺。<br /><br />(如下圖。我減掉了大概 3kg 的脂肪,肌肉沒變或輕微減少)</span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><br /><span style="font-family: inherit;">增肌與減脂,兩件事都會讓你變健康、變好看。但這句話只</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>說了一半。<br /><br /><span style="font-family: inherit;">「同時」執行兩者,只會兩頭空。就像同時要把車往右轉跟</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>往左轉,最後哪裡都去不了。<br /><br /><span style="font-family: inherit;">尤其是,你並不是健康狀態在谷底、或者是一輩子都完全不</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>運動的人。你該做的是:</span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><br /><span style="font-family: inherit;">▎減重,且用對的方式安排飲食與運動,減脂的同時不要減</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>掉肌肉<br /><br /><span style="font-family: inherit;">▎增重,且用對的方式安排飲食與運動,增肌的同時,增加</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>少一點脂肪</span></span></div>
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<span style="color: #1c1e21; font-size: large;"><span style="background-color: white;">如果你想知道詳細的減脂不減肌「操作方式」,也歡迎你來參加我 2020.2.9(日)開的「精準減脂」一日課程:</span></span><a href="https://www.facebook.com/events/1769899013317853/">https://www.facebook.com/events/1769899013317853/</a></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-89254154626651318222019-10-31T22:28:00.001+08:002019-10-31T22:28:34.697+08:00改變發生在一念之間<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">我們往往以為,改變是來自我們刻苦做了一連串努力的結果</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">。</span><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">但這樣的推論,其實是「拿結果解釋結果」,因為它終究無</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">法解釋為什麼有些人可以一路努力下去,有些人卻日復一日</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">卡在一樣的地方。</span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"><br /></span></span><br />
<a name='more'></a><span style="font-size: large;"><br />(然後永遠都怪罪自己「太懶惰」、「沒意志力」)<br /><br />這其實是因為我們沒有看到改變發生的源頭。<br /><br /><span style="font-family: inherit;">研究顯示,一個人一天要做出跟放進嘴巴的食物相關的所有</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">大大小小決定,就超過200個。再加上其他與健康相關的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>選擇,搞不好接近上千個。<br /><br /><span style="font-family: inherit;">就目前已知的腦科學,每天做成千上百次的選擇且都要保持</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>一樣的品質,對大腦來說是不可能的。<br /><br /><span style="font-family: inherit;">這也是為什麼我從來都不介意被問問題。只要你願意問,我</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">就願意回答你。因為......在我被你累死前,你會先</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>被自己煩死<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tf1/2/16/1f923.png?_nc_eui2=AeF4VtVXn2Dc9hHcWK6E8DudPrOiglp1SiTfE7nzSrn_izJXOzphpGxsxqJpnJsSoARCwMw3AXI_zf0tQXRvO5CdtpgGN5TCin5vtKhQkiQGNw"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🤣</span></span><br /><br /><span style="font-family: inherit;">如果每個單一選擇背後沒有某些「更高原則」在運作,那拘</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">泥在單一選擇的「對」跟「錯」的問法,幾乎都已經失焦。</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">(比如說:「我這餐這樣吃是對的嗎?」、「我這個動作這</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>樣做是對的嗎?」)<br /><br /><span style="font-family: inherit;">長期穩定地保持健康或好身材,不是靠所謂的「理智」。我</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">知道我這樣說,你一定會很驚訝:女大生不是最講求邏輯、</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>知識與科學的教練嗎!?<br /><br /><span style="font-family: inherit;">我不是說這些東西不重要(不然我在這騙吃騙喝嗎?),而</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">是他們並非唯一重要的東西。你的每個選擇背後的更高原則</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>應該要是:<br /><br />▎讓你的自我認同、價值觀、與優先次序三點一線<br /><br />自我認同是「你怎麼定義自己」。<br />價值是「你看重什麼」。<br />優先次序是「你實際上看重什麼」。<br /><br /><span style="font-family: inherit;">自我認同跟價值通常是連動的。比如說,我如果認為自己是</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">個「設下目標就一定要做到」的人,我就可能就會重視「言</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">出必行」。我如果認同自己是廢柴,那麼我看到的阻礙可能</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">比機會多。比起多花一倍的時間把事情從90分做到95分</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">,我可能寧願讓事情從90分變成60分,只要我能少花一</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>倍的時間。<br /><br /><span style="font-family: inherit;">而價值跟優先次序則更有趣。我看重什麼,不代表我會實踐</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>出來。「我知道XX很重要,但沒辦法.....」。<br /><br /><span style="font-family: inherit;">每做出一次不符合自己價值的選擇,就等於跟自己宣告了一</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">次「我事實上不覺得這個重要」。價值受到衝擊,自我認同</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>就會開始混亂。<br /><br /><span style="font-family: inherit;">這正是為什麼,沒有小心呵護自己每個選擇的話,最後都會</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>導向一樣的奇怪結論:我就是懶惰、沒意志力。<br /><br /><span style="font-family: inherit;">讓優先次序一點一滴符合價值觀,是非常重要的事。不習慣</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的時候,一開始會很有阻力,但隨著時間,會產生慣性(m</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">omentum),也就是牛頓力學中的「靜者恆靜,動者</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>恆動」。<br /><br /><span style="font-family: inherit;">這個時候,因為被慣性推著,你一天要做的那幾百個選擇的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">難度,不會跟一開始一樣了。你會有一種順著風「起飛」的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>感覺。<br /><br />所謂的「改變發生在一念之間」,正是這個意思 <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="heart 表情符號"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/ted/2/16/2764.png?_nc_eui2=AeFsJ-J-ETRuy8UI4wVCL147HbEQ41-vzU-hbfs79ihrtBCy0ln9cy6VSLwy8OEaxFK24jl3WbL4oxitL7eRJbFXX7d8UeP8SD4lU1Nma3YIOQ" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="true" class="_7oe" style="display: inline; font-family: inherit; width: 0px;"><3</span></span><br /><br /><br />「你要保守你心,勝過保守一切, 因為一生的果效是由心發出。- 箴言4:23」</span><br />
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<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1679587402172075&width=500" width="400" height="687" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowTransparency="true" allow="encrypted-media"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-79976439163351159392019-10-31T22:25:00.004+08:002019-10-31T22:29:22.321+08:00身體改造的本質<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX5HG7Ti332OxWxrSnclfd76sfMkyEEY_HHpk9fA2I_um3omMG8dC6wMlReYxonCjb5jfe9-f3_k8L0lhAUu3VTq6_NuQm9bYpwjnBqLGeeGqJGfXJBX0qY6NCYXjdA48VQs9D8a7qSK0/s1600/71329367_1669522439845238_3546003077788073984_o.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="528" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX5HG7Ti332OxWxrSnclfd76sfMkyEEY_HHpk9fA2I_um3omMG8dC6wMlReYxonCjb5jfe9-f3_k8L0lhAUu3VTq6_NuQm9bYpwjnBqLGeeGqJGfXJBX0qY6NCYXjdA48VQs9D8a7qSK0/s1600/71329367_1669522439845238_3546003077788073984_o.png" /></span></a></div>
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<span style="font-size: large;">所有跟改變身體有關的事,本質上,都是在修煉一件事:漸漸適應「不太適應」的感覺。</span></div>
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這句話乍看有點不懂,看一下會覺得「阿懂了」,但是,再仔細想一下,會發現,其實,極少人真正的理解這件事。</div>
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這句話說明了減脂過程的幾個本質:</div>
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<br />▎第一,他是漸漸發生的。</div>
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單次的努力沒有用,單次巨大的努力更沒有用。他的成果來自不斷重複地做出符合某些原則的選擇。也因此,沒有對錯,只有原則。在這件事上追求絕對的對跟錯的人,結果總是糟糕的</div>
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<br />▎第二,如果確定方法是對的,那當你一直「不太適應」時,不要放棄,你有可能在對的路上。</div>
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<br />▎第三,如果你以為對的方法應該不會有「不適應」,或者是應該要「不太適應」一陣子以後就好了,你可能會得不到你想要的結果。</div>
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<br />▎最後,「不太適應」不是問題,如何回應這個「不太適應」才是關鍵</div>
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<br />所以這門課不叫做「輕鬆減脂」,而叫做「精準減脂」。這是保證有效的方法會有的特色:不輕鬆,但隨著你展開行動,漸入佳境。</div>
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所以,既然改變身體必然要經歷不太適應,那最終的大哉問就是:怎麼判斷哪些不適應「花得很值得」,哪些不是?</div>
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這就是這堂課要教給你的東西 <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="heart 表情符號"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/ted/2/16/2764.png?_nc_eui2=AeFsJ-J-ETRuy8UI4wVCL147HbEQ41-vzU-hbfs79ihrtBCy0ln9cy6VSLwy8OEaxFK24jl3WbL4oxitL7eRJbFXX7d8UeP8SD4lU1Nma3YIOQ" style="border: 0px; vertical-align: -3px;" width="16" /></span></div>
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(最新開課資訊請隨時關注<a href="https://www.facebook.com/CollegeMuscleGirl/">粉絲專頁</a>)</div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-29384462145197101112019-10-31T22:23:00.001+08:002019-10-31T22:30:15.891+08:00一個跟溜溜球地獄擦身而過的「前」泡芙人告白<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO3qtCbpxgomzj3hcZWVKt_F9XO_FJVuOhpk00nYWRDJ5t3Hp3NMjYTfV876Akod6X7DGLNFLdOOSUZFN4g-6SE0W_uv-bAbCcHqyv8-1rcghmpT1ymXrGRjxgULoau15YWQ1KjrKPNgM/s1600/70948707_1664662500331232_4180958711977607168_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="633" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO3qtCbpxgomzj3hcZWVKt_F9XO_FJVuOhpk00nYWRDJ5t3Hp3NMjYTfV876Akod6X7DGLNFLdOOSUZFN4g-6SE0W_uv-bAbCcHqyv8-1rcghmpT1ymXrGRjxgULoau15YWQ1KjrKPNgM/s1600/70948707_1664662500331232_4180958711977607168_n.png" /></span></a></div>
<span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">這是我學生的故事,它不是你會在各種有計劃的減肥行銷文</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: , , , ".sfnstext-regular" , sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">案看到的典型故事。</span><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">但卻是多數人的故事</span><span class="_5mfr" style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/ta3/2/16/1f60f.png?_nc_eui2=AeFIWUEdr1zyXu8Y-4WKLkGHJSROsHXHwWbvp4PxF-aAc9pFjQ8PY-9nwk1hMg55iwrAdn4TdMqMPmYikJMgW125nCTK8GmHxsA8l_s2t_8dcA"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😏</span></span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /></span></span><br />
<a name='more'></a><span style="font-size: large;"><br /><br /><span style="font-family: inherit;">「這不是三個月奇蹟大變身的案例分享,是經過整整一年的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>真實心路歷程。<br /><br /><span style="font-family: inherit;">我160公分,最重80公斤,靠著節食和有氧曾瘦到48</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">公斤。我沒有逃掉長期節食的反撲,即使吃得更少更乾淨、</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">做更多運動,體重還是默默往上。這樣的失控感使我深陷絕</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>望,於是找上了女大生。<br /><br /><span style="font-family: inherit;">我歷經了兩次增肌再減脂的反覆過程。許多人喜歡增肌期可</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">以大吃,我卻心理壓力大到不行,都還沒瘦就要看著體重不</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">斷往上跳!那段時間,我常焦慮到睡不著,不想吃還要硬塞</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>食物,還要承受旁人說「你變胖了」的聲音。<br /><br /><span style="font-family: inherit;">途中經歷過一次的減脂期,自認「自己煮一定會瘦」,白目</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">不秤重的下場就是成效不大。另一半問我,為什麼練成這樣</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>,身材卻沒有改變?<br /><br />老實說,我也不知道。<br /><br /><span style="font-family: inherit;">這一年中,我每天都在懷疑自己。增肌到穿不下健身前的褲</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">子,那乾脆節食算了;是我不夠努力?或者我已經徹底喪失</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>減脂的能力?<br /><br /><span style="font-family: inherit;">途中教練也常被我以負能量頻頻騷擾,但她為人真的很佛系</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">,不太會熱血激勵,也很少直接了當告訴你答案。後來我才</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">明白,健身的很多疑問,本來就無法短期內獲得解答,甚至</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>解答沒有意義,唯一能做的就是堅持下去。<br /><br /><span style="font-family: inherit;">其實我超討厭運動,但要想辦法將它成為生活中一部分,就</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">像每天要刷牙吃飯,用自律抵抗焦慮。(然後看著路上的大</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>瘦子許願下輩子擁有吃不胖體質)<br /><br /><span style="font-family: inherit;">第二次減脂期我痛定思痛,除了自煮也開始秤重食物。只有</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>做到愈精細,才愈有可能抓出「瘦不下來」的真正原因。<br /><br /><span style="font-family: inherit;">這種生活很崩潰,好像人生除了上班,就剩下運動、備餐、</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">買菜。可是我真的很想離開節食復胖的輪迴,我想要正常的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>吃東西,不想要吃了一塊蛋糕就罪惡到失眠。<br /><br /><span style="font-family: inherit;">就在這一年的尾聲,我差不多要放棄的時候,體重數字幾乎</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">按照教練預期的進度往下掉。在懷疑自己的代謝已經崩壞的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>這段漫長考驗後,我終於找回減脂的能力。<br /><br /><span style="font-family: inherit;">這一年體重上上下下,我目前體重跟一開始健身時差不了多</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">少,可是最大改變集中在腰圍,甚至可以穿上最瘦時期買的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>褲子。<br /><br /><span style="font-family: inherit;">這一年給我最大的啟發是:你不一定要相信自己,但務必相</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">信科學。(女大生眉批:其實,是因為你相信自己,才讓正</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>確方法找到了你)<br /><br /><span style="font-family: inherit;">我常覺得網路上那些成功案例,很適合用「一將功成萬骨枯</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>」來形容。你永遠不知道美照之外,有多少人敗下陣來。<br /><br /><span style="font-family: inherit;">而我這個完全稱不上『典型成功案例』的心得分享,不過也</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">只是想跟那些還在痛苦輪迴的人說:「你不是體質最爛最難</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>瘦的那個,而且,你並不孤單。」<br /><br /><br /><span style="font-family: inherit;">看完這個故事,不知道你有什麼感想呢?這跟你的經驗類似</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>嗎?<br /><br /><span style="font-family: inherit;">經歷過破壞式的大減重、或是非計畫性的復胖循環兩三次以</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">上的人,通常會有一種身體代謝「失控」的感覺。好像不管</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>做了什麼,身體都只會往反方向變化一樣。<br /><br /><span style="font-family: inherit;">然而,你必須要相信,事情跟你想的不一樣。你還沒看到改</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">變,只是因為你還處在圖中的「失望之谷」。這是所有跟「</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">累積的習慣」相關的改變會有的模式。有一天你一回頭,發</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>現全部的努力都開花結果。<br /><br /><span style="font-family: inherit;">當然,突破不是一夜發生,但絕不是隨機發生。我開頭說道</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">,這是多數人的故事,指的是故事的前半部。甜美的勝利,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">當然都是屬於那些在失望之谷漫無邊際的各種交叉路上,選</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>對了方向的人<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t82/2/16/1f91c.png?_nc_eui2=AeE4jtnCQ7ZdjL467Sf8OCBYC_fzWnYAd2JNLFiXbuMOGX5XpkSaP8eiEJQ2AFd3C46w4OTEOZODDdkpzkd8LqDoNUz6AToTsRUNyDGpwkPFcg"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🤜</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t1/2/16/1f91b.png?_nc_eui2=AeFrk7mXfRBlC1QHGFD-7CTIPmsf6bsxjli8iy4cbAc4pnYPmioDnnSBuk-TtwSUWOAxH933SKvmp4zLmehrE69BJo3jZju9DWAnBUOAxc-9oQ"); 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<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="664" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1664691746994974&width=500" style="border: none; overflow: hidden;" width="400"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-7289988308162644272019-10-31T22:21:00.002+08:002019-10-31T22:30:56.725+08:00減脂的正確心態:體重計上的數字是工具,不是分數<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkOK6eNQwVgXAZX7g4Xu2Ci28bjFzRCS7o7OBKktUY0VpMowoBlQhNblg_dwf4pCgbOrxBrPq6F9hFTvVm7dFJvnch8SVDFlDANTk2zoPA229kH4pKwZjTiP1C7yCIHzM0XnThRZkPeZ4/s1600/70554596_1663823677081781_4578127888460546048_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="795" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkOK6eNQwVgXAZX7g4Xu2Ci28bjFzRCS7o7OBKktUY0VpMowoBlQhNblg_dwf4pCgbOrxBrPq6F9hFTvVm7dFJvnch8SVDFlDANTk2zoPA229kH4pKwZjTiP1C7yCIHzM0XnThRZkPeZ4/s1600/70554596_1663823677081781_4578127888460546048_n.png" /></span></a></div>
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<span style="font-size: large;"><span style="font-family: inherit;">體重計對很多人來說就像嚴厲的「判官」。站上去那一刻,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">就是判生判死的瞬間。如果量出來比自己想像的好就普天同</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>慶,如果量出來比想像差就哭天搶地。<br /><br /><span style="font-family: inherit;">會有這種反應,都是因為誤解了「量體重」在增肌減脂裡扮</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>演的角色。量體重唯一的功能就是:<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /></span></span><br />
<a name='more'></a><span style="font-size: large;"><span class="text_exposed_show" style="display: inline; font-family: inherit;"><br />「決定下一步要怎麼做,會更靠近目標」<br /><br /><span style="font-family: inherit;">每一次的量體重,都是用來讓我們參考前面這小段時間的計</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">畫有沒有往我們想要的方向前進。如果體重降太慢,代表可</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">以調整食量以及檢視生活型態的交互作用;如果降太快,可</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>能有肌肉流失太多或過度訓練的風險。<br /><br />這也說明了一件事:<br /><br /><span style="font-family: inherit;">「如果什麼都沒做,或做得不夠確實而偏離計畫太多,那就</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>不用對接下來的體重浮動有太多得失心。」<br /><br /><span style="font-family: inherit;">這可以讓你避免不必要的煩惱,而能把精力省下來用在對的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>地方。<br /><br /><span style="font-family: inherit;">事實上,長期處在缺乏系統與策略、不上不下的「半節食狀</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">態」,是讓很多想要減肥的女孩,代謝速度越變越慢的原因</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">。就像是反覆地把橡皮筋只拉一半就急著放掉,永遠無法蓄</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>積足夠位能,彈得更遠。<br /><br /><span style="font-family: inherit;">好的減脂計畫,不會需要你猜來猜去。生活已經不容易。保</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>持心情美麗,是改造身材很重要的一環 ♥(真心不騙!知道為什麼嗎?)</span></span></div>
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<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1663819890415493&width=500" width="420" height="707" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowTransparency="true" allow="encrypted-media"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-59252094532337059842019-10-31T22:19:00.003+08:002019-10-31T22:31:54.918+08:00事實不等於真相<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF9WKPCBfAbs3eK8CQTi_u26TZPUKi4NP3_g16eTf5ofHR40ra9jHF4KnWGW5frdIGm7H2SKOpHQ0PBv8e19plo0NSV_zRjG7lQBbfbtImiKKA9-9M5epCOoyjipBcgA-RGzLu_lnFbVw/s1600/69612624_1637204563077026_3134998342765903872_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="426" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF9WKPCBfAbs3eK8CQTi_u26TZPUKi4NP3_g16eTf5ofHR40ra9jHF4KnWGW5frdIGm7H2SKOpHQ0PBv8e19plo0NSV_zRjG7lQBbfbtImiKKA9-9M5epCOoyjipBcgA-RGzLu_lnFbVw/s1600/69612624_1637204563077026_3134998342765903872_n.jpg" /></span></a></div>
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<span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">▎事實(fact)是對發生的事的描述,不好不壞,就是</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: , , , ".sfnstext-regular" , sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">如實陳述出來</span><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">▎真相(truth)是所有事實背後運作的原則。看似各</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: , , , ".sfnstext-regular" , sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">種互相衝突的事實,背後可能都有同樣的真相</span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><span style="font-family: inherit;">盡量找真相,不然你改造身體的過程會很痛苦,覺得為什麼</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>別人天生神力,你卻只有易胖體質。</span></span><br />
<a name='more'></a><span style="font-size: large;"><br /><br />舉個我學生碰到的例子:<br /><br /><span style="font-family: inherit;">我有一個體重54kg的學生,近期在減脂,想要在十月中</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">前減去3kg。這是個滿挑戰的目標,他也很努力在控制飲</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">食。上班日會自己準備食物,午餐他吃了大概350kca</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>l左右的食物,大概是一般台式便當的1/3量。<br /><br /><span style="font-family: inherit;">他有個目測體重80-90kg的女同事剛好也在減肥,看</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>到他的午餐反應超大:<br /><br /><span style="font-family: inherit;">低熱量非常不健康!也沒辦法瘦!我教你,我每週三天教練</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">課壓大重量,教練說不限制熱量,只要挑對的食物吃就好。</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>我這半年瘦了7公斤!減肥就是要長肌肉才會瘦!<br /><br /><span style="font-family: inherit;">我學生聽了非常恐慌。至於我聽了,則是連連搖頭嘆氣。這</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">麼多人受困於減肥問題,就是因為把事實與真相混淆,就像</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>這位女同事一樣。<br /><br />▎事實很多種,真相只有一個<br /><br /><span style="font-family: inherit;">這位過重女同事說「不用算熱量,只要挑對的食物」以及「</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>壓大重量」讓他瘦了。這是事實。<br /><br /><span style="font-family: inherit;">(注意:為方便討論,先假裝他說的是事實。我的經驗是,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">通常一釐清,會發現多數人是連事實都搞錯的,也就是「他</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>以為的事實,跟實際發生的事實不同」,可以看我的文:<a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F325zmdu%3Ffbclid%3DIwAR1Rj7tPFX5KypPaKSu_FX2nlDoA9GrfMEK1ulcoXNWbv9PZIEd1i8l9MfQ&h=AT1VFCMcKc_8nl48U6PUf7tJesw7AShTI7zYwKYbMDUjUTijuAy9UUIdkPiGoTyHySGeRUh-ElaiwEF2wV7VIXs39LtQIwxKp8BDkBPeFxCtNM650RKH4nqdDXVeeo8ak89wo0iCiHDqBeL-CRqOitw7ywlT" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank">https://bit.ly/325zmdu</a>)。<br /><br /><span style="font-family: inherit;">然而,根據我的已知判斷,真相是這樣的:減重唯一的必要</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">條件是吃低於消耗。一個身高不特別高、體重會到80以上</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的女生,通常沒有常年保持健康習慣,且慣性吃超過身體需</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">求(「健康」是以常態性健康標準來看,就是健康檢查抽血</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>會驗的那些項目)。<br /><br /><span style="font-family: inherit;">(對了,有些人會說自己貪吃,要吃胖很容易。這是錯的。</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">會覺得很容易只是因為你一直讓自己處於減肥可是又不夠精</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">確所以沒效只好越拖越長的剝奪感裡,製造出很多「想像出</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>來的食慾」。<br /><br /><span style="font-family: inherit;">你可以試試看,從今天起每天吃3000kcal以上的食</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">物,一個月理想上可以增加大概3-5公斤。每天都不能間</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">斷喔,因為這樣才能穩定增加,而且通常第二第三個月會開</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>始有撞牆期,你就要穩定每天吃更多,來突破增重撞牆期。<br /><br />我認真推薦一輩子都覺得自己「天生易餓」的人做實驗!)<br /><br />回到正題。<br /><br /><span style="font-family: inherit;">除了較少健康習慣,體重重的人本來基礎代謝就很高。對這</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">個族群來說,光是限制食物種類,就極可能會造成吃進身體</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>的熱量低於總消耗量。<br /><br /><span style="font-family: inherit;">更進一步地說,這樣的族群光是養成一些好習慣,例如多吃</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">點蛋白質,或紀錄一下飲食,就會開始掉體重。你也不必壓</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">大重量,因為大重量不是減肥的必備,也消耗不了多少熱量</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">(一小時可能不到100kcal),但不失為一個值得養</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>成的好習慣,他長期是有幫助的。<br /><br /><span style="font-family: inherit;">然而,一個53kg的女生,想要減脂讓自己更精實,已經</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">屬於「菁英級減脂」的範圍。想靠「吃啥都可以」造成穩定</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>而持續的減脂,通常是肖想。<br /><br /><span style="font-family: inherit;">從20分進步到及格60分的難度,遠遠比不上要從95分</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">進步到98分的難度。這需要的技術程度不是等比例增加的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>,而是指數級增加。<br /><br /><span style="font-family: inherit;">我會再慢慢講對的方式與迷思破除。學會辨識真相與事實,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>你就不會踩雷。改變身材不容易,所以更要用對方法 <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="heart 表情符號"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/ted/2/16/2764.png?_nc_eui2=AeFsJ-J-ETRuy8UI4wVCL147HbEQ41-vzU-hbfs79ihrtBCy0ln9cy6VSLwy8OEaxFK24jl3WbL4oxitL7eRJbFXX7d8UeP8SD4lU1Nma3YIOQ" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="true" class="_7oe" style="display: inline; font-family: inherit; width: 0px;"><3</span></span><br /><br /><br /><br />相關文章:<br /></span><br />
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<br />(圖片來源:<a data-lynx-mode="async" data-lynx-uri="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.revelist.com%2Fbody-positive%2Fdressing-alike%2F8111%3Ffbclid%3DIwAR0rCGhaAJ1kEobq-affKLcytt4HAM1wgIJpFykSpYBTZiGQD_DtAFlR_zk&h=AT0E49ZnVVSLYx5nj9qu_4jnC_o4BoGQUU6xlc2e_JtHtm6xX-0LmYOsk0OM_twvfO_2ipbV4mkIQc8Lro04Cms2y4CFE5dUWqX1vidyiTfjG9mFAyVtNqxcvTG77Zwj9gue1LdGFjTMntMhIfzZOP6YUQEsAmxTKYb2u6yBgQ" href="https://www.revelist.com/body-positive/dressing-alike/8111?fbclid=IwAR0rCGhaAJ1kEobq-affKLcytt4HAM1wgIJpFykSpYBTZiGQD_DtAFlR_zk" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank"><span style="font-family: inherit;">https://www.revelist.com/</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">body-positive/</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>dressing-alike/8111</a>)</span><br />
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我教深蹲以及自己訓練的原則是這樣:除了少數為了特殊需</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">求的輔助訓練外,全範圍深蹲,在絕大部分時間都遠勝只蹲</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>一半。</span><br />
<a name='more'></a><span style="font-size: large;"><br />這是綜合各種經驗的結論:<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><br />▎效果<br /><br /><span style="font-family: inherit;">如果你練深蹲是為了增加肌肉量,那全蹲幾乎是你不可避免</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的一環。雖然每次都只蹲一半,還是可以練壯(因為肌肉量</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">還是跟訓練量關聯最大),但同樣負荷下,半蹲給肌肉的刺</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">激遠遠比不上全蹲。你有可能妥協掉潛在的進步空間,不太</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>划算。<br /><br /><span style="font-family: inherit;">另外,做半蹲雖然可以做比較「重」,增加給肌肉的「刺激</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">」,但越大的重量同時也會產生比較大的「疲勞」。同樣是</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">做到沒力,拼重量讓下蹲範圍越來越小的做法,增加的疲勞</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>可能比給肌肉的刺激還多。<br /><br />一句話總結:你製造了很多累,但白累一通。<br /><br /><span style="font-family: inherit;">(注意:正確的訓練,不可能在每次訓練裡都拼重量,你的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>身體不是這樣進步的。但健身房天天上演這種場景)<br /><br /><br />▎安全<br /><br /><span style="font-family: inherit;">關節活動度越大,承受衝擊與意外的能力越好。(想想同樣</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>是地太滑導致劈腿,你跟芭雷舞者誰會拉傷大腿?)<br /><br /><span style="font-family: inherit;">只講上面這句,很多人會以為自己需要的是伸展,其實不然</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">。上述這句話只說對一半:「關節活動度越大『而且在這活</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">動度內有良好的肌力』,承受衝擊與意外的能力越好」。活</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>動度大但肌肉控制不了的範圍,反而是更危險的。<br /><br /><span style="font-family: inherit;">此外,也有研究指出,比起全蹲,半蹲因為可以用更重的重</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>量,會讓「脊椎穩定度」成為訓練天花板。<br /><br /><span style="font-family: inherit;">什麼意思呢?就是如果你練的是全蹲,你的進步瓶頸會出現</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">在臀腿的力量(非常安全,你只會做不動);但你如果都用</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>半蹲拼重量,先受不了的會是脊椎!<br /><br /><br /><span style="font-family: inherit;">膝蓋跟腰,是兩大脆弱點。循序漸進地練習全範圍深蹲,別</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">急,慢慢來,你會發現身體從沒這麼好用過,也會避開無數</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>根本沒必要受的傷。<br /><br /><br />圖片取自我的書《<a href="https://www.books.com.tw/products/0010788974">健身從深蹲開始</a>》</span></span></div>
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前情提要</span></h2>
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<li><span style="font-size: large;">第一部分:我為什麼推薦健身車這個器材,他有什麼優點</span></li>
<li><span style="font-size: large;">第二部分:輝葉<b>創飛輪健身車</b>體驗,與詳細功能介紹</span></li>
<li><span style="font-size: large;">第三部分:可用健身車操作的心肺運動菜單</span></li>
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<span style="color: #b45f06; font-size: large;">第一部分:居家健身車好處</span></h2>
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講到居家心肺訓練,就不能不提到健身車這個好東西。對於大部分不是住在透天厝或家裏大到可以自己弄一個健身房的人而言,這絕對是讓你維持健康以及增加運動效果的好物!從我開始會規律運動以來,家裡就少不了健身車這個器材,主要原因如下:<br />
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<li><span style="font-size: large;"><b>安全簡單</b>。幾乎所有體能等級的人都可以用,從爺爺奶奶爸爸媽媽到寶貝金孫</span></li>
<li><span style="font-size: large;">比起其他心肺器材,健身車相對<b>安靜</b>不會發出太多噪音</span></li>
<li><span style="font-size: large;"><b>適合各種區間的心肺鍛鍊</b>。可以做低強度有氧,也可以做非常高強度的間歇運動(大部分跟心肺運動相關的研究,都是用健身車作為實驗工具的唷)</span></li>
<li><span style="font-size: large;"><b>不太佔空間</b>,只需一個瑜珈墊的大小</span></li>
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這次很榮幸受到專業運動器材品牌輝葉的邀約,來試用這款造型與功能俱佳的<b>創飛輪健身車</b>。我會先介紹這台車本身的特色、使用心得,並且傳授如何用健身車達到你想要的體態目標!</span><br />
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<span style="color: #b45f06; font-size: large;">第二部分:好看又好用的輝葉<b>創飛輪健身車試用心得!</b></span></h2>
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<span style="font-size: large;"><u>特色一:車型符合人體工學,多段阻力調整</u></span></h3>
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輝葉的這台<b>創飛輪健身車</b>,車型是屬於偏向競速公路車式的車型,而非一般有靠墊式的休閒室內腳踏車。這類型的健身車好處是符合運動狀態下讓全身出力的運動力學,<b>高強度或低強度的運動都可以做</b>。(事實上,我就是曾經因為做高強度心肺運動而踩壞家裏兩台室內腳踏車的苦主)有鑒於會看我部落格的人大多是有點運動經驗的人,因此,如果想要一台老少咸宜的室內健身車,這種飛輪式的健身車,絕對會是你的首選。</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxKBx2X_EtfJNUMn2jZUkqakD_kscl-X7YLnH9_QuGtxvtNIjtzIxE6KLA9lZycKrCmos-_5Cv-4ioa7i3VtMzhFsHfXIXs1piGzbPIQqx8PDpxs-uIs7ist69GYg__TjXS0zpdE4cDWw/s1600/IMG_2578.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="427" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxKBx2X_EtfJNUMn2jZUkqakD_kscl-X7YLnH9_QuGtxvtNIjtzIxE6KLA9lZycKrCmos-_5Cv-4ioa7i3VtMzhFsHfXIXs1piGzbPIQqx8PDpxs-uIs7ist69GYg__TjXS0zpdE4cDWw/s1600/IMG_2578.JPG" /></span></a></div>
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<span style="font-size: large;"><u><b>特色二:磁控式阻力系統,無磨耗、零噪音</b></u>
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傳統的飛輪車調整不同阻力的方式,是採用摩擦的方式,類似汽車的煞車皮那樣。目前較先進的技術則是採用<b>磁控阻力</b>,也就是透過磁鐵跟帶有磁性的飛輪本身的距離調整,產生不同的阻力。比起傳統的摩擦式阻力,磁控阻力的好處是:<b>無噪音、無磨耗</b>(因為沒有接觸面),也因此在這部分不會有需要更換的耗材。輝葉的創飛輪健身車,便是採用最新的磁控阻力系統!</span><br />
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<span style="font-size: large;"><u>特色三:飛輪本體全包覆式,安全不傷及寵物小孩、並減少鏽蝕</u></span></h3>
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飛輪健身車最常見的問題之一,就是金屬部分因為汗水疏於清潔而產生的鏽蝕問題。相較於大多數飛輪體外露的車種,這台創飛輪健身車用硬塑膠外殼包覆飛輪本體(照片裡那個半圓形金屬光澤,是造型的顏色,不是真的飛輪喔XD真的飛輪好好地被關在裡面),除了避開鏽蝕問題,更能顧及家中寵物與小孩的安全,免去意外的發生。</span><br />
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<span style="font-size: large;">至於車體其他部分,我們也一個一個來看看:<br />
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<span style="font-size: large;">五段扶手高低調整</span></h3>
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扶手高低決定了騎車時上半身傾斜的角度,這個部分因人而異,要選擇自己舒適的高度:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XXjmYIBR5egOV4NDyhETjxX7mrPrvhrQAFrylzuIeCv7fr89TuVtG3TU2TsSPO9bN1xXbD85forxXFezIwE8OzMYa7X3br9S1ADFSy3Gv3Mxnbja6mOLTtshsZR6iCPH-mFbIqJwelI/s1600/IMG_2616.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="427" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XXjmYIBR5egOV4NDyhETjxX7mrPrvhrQAFrylzuIeCv7fr89TuVtG3TU2TsSPO9bN1xXbD85forxXFezIwE8OzMYa7X3br9S1ADFSy3Gv3Mxnbja6mOLTtshsZR6iCPH-mFbIqJwelI/s1600/IMG_2616.JPG" /></span></a></div>
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<span style="font-size: large;">iPad架</span></h3>
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創飛輪健身車很貼心地附上了可以放手機跟 iPad 的架子!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDOs6Zj0uudQQOuGukrEgBsPHsh7HEeVBbxd92zPaVsJN-SaTLQNYn-ImV1bHHsax50sN54aTa5Q3LzODvNO-ALtQGcK888fmuUH6JeyM2m8A5hMdUU9AdtuKNCcFWmKejGQDqz13Go8Y/s1600/IMG_2599.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="427" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDOs6Zj0uudQQOuGukrEgBsPHsh7HEeVBbxd92zPaVsJN-SaTLQNYn-ImV1bHHsax50sN54aTa5Q3LzODvNO-ALtQGcK888fmuUH6JeyM2m8A5hMdUU9AdtuKNCcFWmKejGQDqz13Go8Y/s1600/IMG_2599.JPG" /></span></a></div>
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<span style="font-size: large;">心跳量測手把</span></h3>
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心跳率在心肺運動裏,主要是用來作為相對強度評估與記錄的工具,不過因為這台健身飛輪有八段的定格阻力調整,可以很清楚地知道自己現在做的強度,如果配合運動自覺強度評估(例如:1到20分,你覺得你現在的努力程度是幾分?),其實就可以很有系統地記錄自己的進步幅度</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM85AzkL2hOHQYBdkLSfrrQnu3e-OaOCje_PUcKqi_QJbOJLhIasgSlh6ovkacuLSHznjh1szYF2tz5BTzEnzAkFhh8WcYFUQw0xouLvJph227TbszaM0GP-_uhlazkv7OtrbNQVkmqYE/s1600/IMG_2608.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="427" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM85AzkL2hOHQYBdkLSfrrQnu3e-OaOCje_PUcKqi_QJbOJLhIasgSlh6ovkacuLSHznjh1szYF2tz5BTzEnzAkFhh8WcYFUQw0xouLvJph227TbszaM0GP-_uhlazkv7OtrbNQVkmqYE/s1600/IMG_2608.JPG" /></span></a></div>
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<span style="font-size: large;">螢幕:騎乘距離、速度、熱量、時間、心跳率</span></h3>
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每次要騎的時候,<b>長按紅色按鈕</b>,就能重新開始一次的運動數據紀錄。共有五個數值會輪流顯示在螢幕上:<br />
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<li><span style="font-size: large;">DST:距離</span></li>
<li><span style="font-size: large;">SPD:速度</span></li>
<li><span style="font-size: large;">CAL:消耗熱量</span></li>
<li><span style="font-size: large;">TMR:時間</span></li>
<li><span style="font-size: large;">PULSE:心跳率</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrq8OFQ-5jnqABbRiul_jkd4A6Z0Mh5lC5QOZwk399aBOqyzu5x_fp6buR-Yyp0P4vAXDkvA_yrNdGDAp3h43iOFLevFsIADGT4HyD0gsh4ZZtarChu44ZjKwkLX11iniEMStr4Ck4lJg/s1600/FotoJet.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrq8OFQ-5jnqABbRiul_jkd4A6Z0Mh5lC5QOZwk399aBOqyzu5x_fp6buR-Yyp0P4vAXDkvA_yrNdGDAp3h43iOFLevFsIADGT4HyD0gsh4ZZtarChu44ZjKwkLX11iniEMStr4Ck4lJg/s1600/FotoJet.jpg" /></span></a><span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">八段阻力調整</span></h3>
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飛輪的阻力調整方式有分成無梯度與有梯度的。這台創飛輪健身車是使用的是有梯度強度調整方式,比起無梯度式的,比較容易記錄與估計自己的進步幅度。</span></div>
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<span style="font-size: large;"><b>座椅前後調整</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1YlN6B7WwjtTreq9IP6-Pbt9B9f0okQbccnrkG7dhRQdSaXx1ZWoUU1iJFFhCH7aWwNPf7u8ecQllSwpG2v0Xu-oaKIhnq2n5U4d1tOp9id54qvbc_4TvNqrA-aABk6iFJL7rr_vEUOI/s1600/IMG_2614.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="427" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1YlN6B7WwjtTreq9IP6-Pbt9B9f0okQbccnrkG7dhRQdSaXx1ZWoUU1iJFFhCH7aWwNPf7u8ecQllSwpG2v0Xu-oaKIhnq2n5U4d1tOp9id54qvbc_4TvNqrA-aABk6iFJL7rr_vEUOI/s1600/IMG_2614.JPG" /></span></a></div>
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<b style="font-size: x-large;">七段座椅高低調整</b></div>
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<span style="font-size: large;">煞車</span></h3>
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飛輪轉動時會有慣性,想要急停的話按下煞車即可。</span></div>
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<span style="font-size: large;">腳踏板</span></h3>
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鋸齒狀的踏板能完全抓住鞋底止滑,也有鬆緊扣可以調整適應不同的腳的大小</span></div>
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<span style="font-size: large;">移動</span></h3>
<span style="font-size: large;">創飛輪健身車不須外來電源、免插電,可任意搬移。車體前方有滑輪,可以輕易地從後面抬起並移動。</span><br />
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<span style="font-size: large;">總結</span></h3>
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整體使用下來,這台輝葉創飛輪健身車,功能齊備、車體美觀質感佳、穩定性高,靜音與安全更是令我驚艷。騎乘飛輪的經驗這麼多年來,如果把價位考慮進來,這台車騎乘起來的平穩順暢感,完全不會輸給國外高價健身器材品牌。</span></div>
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<span style="color: #b45f06; font-size: large;">第三部分:可用健身車操作的心肺運動菜單</span></h2>
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使用健身車可以做的鍛鍊主要是心肺運動。而心肺運動是一個連續光譜,在不同的強度,有不同的適應區以及功能:</span></div>
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<span style="font-size: large;">越靠左邊的部分,強度越低,也就是我們稱為「有氧運動」的部分,雖喘但不會太吃力、可以連續做 10 分鐘到數小時以上(且理論上,目前不知道上限在哪!);越靠近右邊,則強度越來越高,一但強度超過了<span style="color: #3d87f5;" textcolor="#3d87f5"><b>無氧閾值</b></span>,就是「無氧」或說「間歇運動」,也就是比較挑戰短時間體能、不會(也不能)一直連續做,而是會穿插「運動」與「休息」的區間。<br />
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這兩種大略分類的心肺運動形式,並沒有優劣之分。如果以全家老小都需要的<b>提升體能</b>以及<b>增加熱量消耗</b>為主,那麼每個強度其實都需要鍛鍊,才能獲得最好的效果以及最佳的持續率,而<span style="color: #f26c0d;" textcolor="#f26c0d"><b>飛輪健身車的好處,就是比起其他種類的心肺運動(例如跑步、登階等等),因為肌力、技術與肌肉控制能力的干擾很小,因此絕大部分人都可以用健身車做到相對於自己初始體能的低強度與高強度區間</b></span>。<br />
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<span style="font-size: large;">我的私人建議建議菜單</span></h3>
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<li><span style="font-size: large;"><b>A(低強度,循環恢復)</b>:任意可變動強度,連續踩30-60分鐘</span></li>
<li><span style="font-size: large;"><b>B(中強度,提升代謝)</b>:低阻力熱身10分鐘。阻力3-5,盡全力踩30秒鐘,然後以最低阻力慢慢踩1分鐘。重複6-8次</span></li>
<li><span style="font-size: large;"><b>C(高強度,挑戰體能)</b>:低阻力熱身10分鐘。阻力 5-8,盡全力踩20秒,然後以最低阻力慢慢踩2分鐘。重複 3-6 次</span></li>
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長期有規律鍛鍊的人,多數清楚自己的體能極限,但沒有規律運動的人,可以從一週 2-3 次的A開始鍛鍊兩到四週,然後一週加入一次B,鍛鍊六到八週後,可以嘗試短時間高強度的C,提升體能與減脂的效果都很好,但建議一周仍然搭配至少1-2次的A與一週一次的B服用,效果最佳。<br />
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A的次數沒有上限,一週七天都可以做。B建議一周最多3-5次,其他時間還要做的話就做A。C建議一週最多1-3次,其他時間還要做的話做A或B,但A的次數要比B多。<br />
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祝福讀者體力節節上升,體態日日緊實!</span></div>
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<span style="font-size: large;">產品資訊</span></h3>
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商品資訊:<a href="http://bit.ly/2JAN0h1">http://bit.ly/2JAN0h1</a><br />
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#輝葉按摩椅 #輝葉 #輝葉飛輪車 #HY-20151 #輝葉創飛輪健身車 #創飛輪車 #飛輪車 #健身車</span><br />
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-70400494155105787632019-07-19T12:08:00.003+08:002019-07-19T12:08:27.204+08:00肌肉是用愛心與耐心養出來的<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">大概十年前,多數人對練肌肉的障礙來自「心裡過不去」,怕太壯、怕不練了會垮掉、怕變太man。</span></div>
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<span style="font-size: large;">近年我覺得風氣有變。現在很多人知道那些只是迷思。新的障礙變成了:操作方法不對,還有沒耐心。</span><span class="_5mfr" style="font-family: inherit; font-size: large; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t90/3/16/1f923.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🤣</span></span></div>
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練肌肉不難,他只是比你想像要久一點。花了數年掙扎於各種減肥與放棄的循環,</div>
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但卻覺得花個三四個月增肌「太久」,花三個月減掉三公斤「太少」。</div>
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還有一種類型是以為增肌=大吃、以為減肥=把自己餓爆。每次的努力都在幾週內放棄,回到惡性循環。</div>
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過了 25 歲以後,好好增肌、好好減重,是逆轉體脂肪唯一的方式。你會怎麼選擇呢? <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="heart 表情符號"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t6e/3/16/2764.png" style="border: 0px; vertical-align: -3px;" width="16" /></span></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-56419948984020274172019-07-19T12:00:00.001+08:002019-07-19T12:01:18.813+08:00如何不畏主流眼光走自己的路?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDFU5A5D2fReZnQHHjQQFvkzD65PJ5kEhy6VW40GvUpmzYu2CZ2ysY65B2jlBjvA_AJfYu5CcfgRKoGXXIGhkeT69mQRoyHrNwi5A2aiV0maJoJAgae7ZVroNG-ZMVjYIs186qjhyphenhyphenw8s0/s1600/%25E6%2597%25A5%25E5%2585%2589%25E6%259B%25B8%25E6%2588%25BF.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDFU5A5D2fReZnQHHjQQFvkzD65PJ5kEhy6VW40GvUpmzYu2CZ2ysY65B2jlBjvA_AJfYu5CcfgRKoGXXIGhkeT69mQRoyHrNwi5A2aiV0maJoJAgae7ZVroNG-ZMVjYIs186qjhyphenhyphenw8s0/s1600/%25E6%2597%25A5%25E5%2585%2589%25E6%259B%25B8%25E6%2588%25BF.jpg" /></a></div>
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<span style="font-size: large;">因為我的非典型經歷(可以看這篇:<a data-ft="{"tn":"-U"}" data-lynx-mode="async" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F2WXdVZ7%3Ffbclid%3DIwAR2icKpUduNgQ1IchlCgYrx-3ZGLHNALGfUK9cZdwuqic3fXu25pVL0lkI0&h=AT12oUaeznfKsVOvfwiOpS72RCoEb-Z9iKI_4-kKpXnAznwGNm29seeymeqs7IGnQDzOaFpITIZt6Ri4djn9YZW8DJlz2Fcwz8ib7hIXY6MYlNgdkDYMKAhvRPRq0ZJ-xkv-ra2qTzjOC35VVJg9mBMcnAoSrBZ18pOEnm6Gv6MhDlxDSYvh0LjGLiJCjtNc4EOxNwy4yJygmeUakaMWZUNfKzEobKYpujB2HVOcGmCde-hL6HaPXqNiMv2adcf5mFjgq0LKzHXxRgUv75Q4WyVeFa7azHFWErqwW9lcdxiz0LY9zfKWAFkL9TlAEPY3Mn3PJhB8qNGPrJ_kuATN5Eotg6MJFXvRwoqubwJAq9emBVub84KMAq1_GmAp1jnF8tGwXmcv39g00oHS8omvymHPqVh1vXbaEz7iqzZpjx1bsET5LvF4k9A-rTO9z8G2-GG2SQbis4iNkuz1iTNIo-UPFMugQlzdhSeD9b0QH5R3C_x99w5o2JYZuroYu2eoSg32Ot6dQONeGEVfXgxDkxSZEglrCckqJi15EW8s41J4hzn6jyuLG66WEqbYWt-Z_8rRkhkXIa21CMmkqlU89cOux42ZQRcAPoGbm7H4SbqiQqKv0qcGW5CZQMT-Hvi4za7QaUbiEcuPNxFKbbqyClfNSvOmMmpB6-z4Dj1CkEvupTtL5YLAaurutHyjjrZmNomJFqUTMiRPL9irTLTTiwmPBjV_9eTpcOg0M7HLWztnhk7-CtVgWYlyt7sAF1tlIYB8VWD6" rel="noopener nofollow" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank">https://bit.ly/2WXdVZ7</a>),我最常被問的問題是:</span></div>
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<span class="text_exposed_show" style="display: inline; font-family: inherit;"><span style="font-size: large;"><b><i>你是如何在各種批評反對下仍然堅持自己的路的?</i></b></span></span></blockquote>
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<a name='more'></a><span style="background-color: white; color: #1c1e21; font-family: inherit; font-size: large;">在以前,這個問題,其實我一直都比提問的人還要好奇。我知道我做過很多困難的決定,但每個當下,我並不清楚是什麼力量驅使我選擇A而非B的。</span><br />
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<span style="font-size: large;">然後,我又剛好有過度認真對待提問的傾向<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t90/3/16/1f923.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🤣</span></span>所以這問題揮之不去了好幾年。不過現在,我漸漸懂了。</span></div>
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昨天在演講裏,我的回答是這樣的:你花在「往內看」的時間,要比「往外看」的時間多。</div>
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這類跟「做自己」相關的問題之所以是永恆大哉問,就是因為:答案不在別人身上,在自己身上。</div>
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既然答案在自己身上,為什麼還是那麼茫然?其實答案真的簡單的不可思議:因為沒做功課。</div>
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想想看:</div>
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<i>你花多少時間在了解別人在想什麼?(有趣的是,多數人都覺得自己知道別人在想什麼,但卻很常覺得「我真的不懂我在想什麼欸!」)</i></div>
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<i>你花多少時間在跟別人聊天?</i></div>
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<i>你花多少時間在照顧別人的感覺?</i></div>
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<i>你花多少時間在滿足別人的期待?</i></div>
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<i>現在,把「別人」兩個字換成「自己」,答案?應該會瞬間縮小十倍百倍吧。</i></div>
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這當然不是你的錯。因為學校真的沒教、也跟人類的天性有衝突(想想看,如果你活在蠻荒的祖先常花時間在思考跟觀察自己,可能就不會有你了)。</div>
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還有一個原因是:這往往被門外的人混淆成「自私」(但其實剛好相反,不過這是另一個話題了),導致很多人光是道德這關就過不去了。</div>
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只是,這些想法、感覺、期待,不會因為你不認真對待,他們就會消失。他們會擋在你的眼前,讓你看別人都像在看鏡子:</div>
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<i>有殺傷力的不是別人的反對,而是你在反對裡看到的、對未來的恐懼;</i></div>
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<i>有殺傷力的不是別人的批評,而是你在批評裡看到的沒自信;</i></div>
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<i>有殺傷力的不是別人的阻擋,而是你在阻擋裡看到的自己沒被滿足的渴望。</i></div>
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恐懼、沒自信、渴望,每個人都有。這些東西是自己的,跟別人無關,別人只是剛好不小心變成了你的鏡子。他們不會消失,但不去面對,就會擴大,影響你的每一個行為,最後落入俗稱的「自我應驗」邏輯偏誤:「他們說我做不到,我果然真的做不到」。</div>
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記得,花在「往內看」的時間,要比「往外看」的時間多。如果你認真的實行這件事,你會開始看到一個完全不同的世界,「如何不畏主流眼光走自己的路?」這個問題,也不會再那麼困擾你。<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t42/3/16/1f60f.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😏</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t42/3/16/1f60f.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😏</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t42/3/16/1f60f.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😏</span></span></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-33267957282188739242019-07-19T11:54:00.001+08:002019-07-19T11:54:54.007+08:00健美女大生動作指導三原則<div class="separator" style="clear: both; text-align: center;">
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在健身房被熱心人士指點動作是常有的事。只不過,熱心人</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">士們常常因為「太熱心」,一次給出無數修正,反而造成人</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>家的困擾,對方也無法真的實踐這些指導。<br /><br /><span style="font-family: inherit;">經驗與科學告訴我,動作的指導是有優先順序的。如果你能</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">夠照著這些順序,考慮對方的需求,你的指導的確可能對對</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">方有幫助,而不是讓別人以後一看到你退避三舍或假裝不認</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>識<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t91/3/16/1f605.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">😅</span></span></span><br />
<a name='more'></a><span style="font-size: large;"><br />這邊是我自己教學時的順序,提供給健身房熱心人士參考:<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><br /><br /><b>1. 避免傷害</b><br /><span style="font-family: inherit;">我們往往以為,只要動作沒有 100% 符合我們想像中的「正確動作」,就會受傷。這是一個超大</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的迷思。在重量訓練裡面,真正會「直接導致受傷」的錯誤</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>姿勢,以結果論來說幾乎是零。<br /><br /><span style="font-family: inherit;">因此,指導動作的第一步,就是選出每一個動作的「關鍵點</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>」。只要顧好這個點,動作就能順利完成。<br /><br /><span style="font-family: inherit;">例如:硬舉、划船是「背部打直」、深蹲是「整個腳掌全程</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">踩地」、胸推或伏地挺身是「手臂跟身體的夾角不大於90</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>度」<br /><br /><br /><b>2. 目標肌肉</b><br /><span style="font-family: inherit;">在第一點可以確實地變成反射動作後,就可以開始考慮動作</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的「效益」。既然划船練背、伏地挺身練胸、深蹲練臀腿,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">有沒有什麼地方注意一點的話,會讓動作更集中在目標肌肉</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>?<br /><br /><span style="font-family: inherit;">划船跟伏地挺身可能會是跟肩胛骨穩定相關的提示,例如「</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">肩膀遠離耳朵」、「肩帶往後下方收」;深蹲可能會是「夾</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>屁股」。<br /><br /><span style="font-family: inherit;">在這裡要提醒:指導還是要符合科學化的「比例原則」。沒</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">有這些「提示」,動作本身還是練得到這些部位,且練習成</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">果大多數取決於訓練量、強度、課表安排方式、再來是營養</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">是否配合等等。這類的提示影響往往不到一成,別見樹不見</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>林!<br /><br /><br /><b>3. 進階技巧</b><br /><span style="font-family: inherit;">這部分大多為個人愛用「秘訣」,就像食譜一樣。某些人覺</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>得有用的方式,其他人也許完全無感。<br /><br /><span style="font-family: inherit;">舉例來說:關於核心肌群用力的方式,「想像別人要揍你肚</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">子一拳」這個提示,很多人覺得很有用,不過我發現對於本</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">來就沒有在練習呼吸、或者是某些初學者來說,這個提示反</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>而會讓他們變成用外層腹肌出力,造成駝背。<br /><br /><span style="font-family: inherit;">又例如,以前在某老師那學到槓鈴深蹲時要「出力把槓押入</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">上斜方肌」,但這對我而言反而減少我能出的力,但有些學</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>生卻覺得這很受用。<br /><br /><br /><span style="font-family: inherit;">總結:如果真的想幫助對方,就請站在對方的角度考慮他需</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">要什麼。讓自尊先退到一旁,畢竟你是來幫助對方的,對吧</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>?<br /></span></span></div>
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<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="658" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1578429792287837&width=400" style="border: none; overflow: hidden;" width="400"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-33788927057653522222019-07-19T11:50:00.000+08:002019-07-19T11:50:22.775+08:00你會優先為照顧身體空出時間嗎?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">體能訓練界有句話說:「如果你不積極地恢復與休息,身體終會強迫你這麼做」</span></div>
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<span style="font-size: large;">當然,這句話不適用運動量普遍太低的一般人,但他很好地說明了身體運作的方式。</span></div>
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<span style="font-family: inherit;">比起精於各種錯覺與認知偏誤的「大腦跟理智」,「身體與感覺」是唯一對我們完全誠實的東西。</span></div>
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但多數時候,我們對兩者的態度是相反的。我們覺得自己的理智跟想法是可靠的,身體或情緒反而是不理智的、需要壓抑的、來敗事的。</div>
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「時間花在哪裡,成就就在哪裡」如果你常常有「身體不是自己的」的感覺,沒關係,你可以從今天開始,把他的優先順序往前挪一點點。</div>
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你不一定要馬上「處置」它。光是去「認可」那些感覺在那,你就會開始看到改變。</div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-80165557798054850932019-07-19T11:46:00.000+08:002019-07-19T11:46:42.568+08:00關於「那個怎麼吃都不會胖的朋友」<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">身為健身教練,我最常陷入的一種對話,或說....不請</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">自來的爭論之一,就是「那個怎麼吃都不會胖的朋友」。</span><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">什麼叫做「那個怎麼吃都不會胖的朋友」對話呢?</span></span><br />
<a name='more'></a><span style="font-size: large;"><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">通常都是從對方問我跟瘦身有關的飲食或運動開始。會先從</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">類似「要吃多少」、「哪些食物可以吃/</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">不能吃」、「哪種運動比較容易瘦肚子」、「你有腹肌欸那你</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">有做有氧嗎?」、「我遇到停滯期了要怎麼跨越」之類的問</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">題開始。</span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"><br /><br /><span style="font-family: inherit;">然後,當我回答到某個特定的答案時,這個「那個怎麼吃都</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>不會胖的朋友」的開關就突然按下了。<br /><br /><span style="font-family: inherit;">這個所謂的「特定答案」,指的是問問題的人「對於瘦的人</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的想法」。比如說:瘦的人應該每一餐都吃很少、瘦的人應</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">該有運動習慣、瘦的人不會吃薯條......等等。以下</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>示範「開關按下」時的對話:<br /><br /><span style="font-family: inherit;">「欸女大生我覺得你說的不對欸,我有一個朋友每次都OO</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>O,但他還是很瘦!」<br /><br />OOO指的就是他想像中「做了會胖的事」,例如:<br /><br /><span style="font-family: inherit;">「欸女大生我覺得你說的不對欸,我有一個朋友每次我看到</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>他的時候都在吃,但他還是很瘦!」<br /><br /><span style="font-family: inherit;">如果我進一步問細節,對話可能會變成:「我跟你說,真的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">,他體質真的很特異!你一定要看到才知道,他真的吃很多</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>!比我們那群裡最大隻男生的食量還大!」<br /><br /><span style="font-family: inherit;">我在這種時刻都會陷入兩難。因為我並不想要跟對方爭論,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">我知道他真的想要了解真相,這使得我每每卡在到底是要「</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">講清楚但對方悻悻然地接受」,還是「點到為止讓對方自我</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>感覺比較好」呢?<br /><br /><br />————<br /><br /><br /><span style="font-family: inherit;">所以,到底是什麼讓「那個怎麼吃都不會胖的朋友」怎麼吃</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>都不會胖的?<br /><br />答案就是:因為你的觀察不精準。<br /><br />就這樣。沒了。<br /><br /><span style="font-family: inherit;">你可能會覺得我這樣說很偏頗,但我要說的是:這件事發生</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>的機率幾乎接近100%。<br /><br /><span style="font-family: inherit;">我們整個自然科學與生物科學的進展,是受限於「觀察與量</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">測」的方法。你想要研究一件事之前,前提是你對那件事的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>觀察要是精準的,而這一直都是個大難題。<br /><br /><span style="font-family: inherit;">就像在顯微鏡解析度還不夠前,我們看不到細胞,就不會知</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">道細胞是什麼;當你對你朋友的觀察只有片面(而且你可能</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">還不知道正確觀察的方法),你就不可能知道到底發生什麼</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>事。<br /><br /><span style="font-family: inherit;">然而,我講這個幹嘛?不是要打擊你,而是這代表你可以放</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">下你對於熱量與神奇體質的執著,告訴自己:只要用對方法</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>,你一樣可以達到你的目標。<br /><br /><br />———<br /><br /><br /><span style="font-family: inherit;">最後,這種「那個怎麼吃都不會胖的朋友」對話累積多了,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">有些有趣的觀察。我分享幾個最常見的 “bug”,回去挑一挑以後我相信你會有豁然開朗的感覺</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>:<br /><br />為什麼你朋友吃不胖?<br /><br /><span style="font-family: inherit;">▎吃得很垃圾不等於熱量一定高。就算一個人都吃垃圾食物</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>,如果沒有吃超過他消耗的量,他就不會變胖<br /><br /><span style="font-family: inherit;">▎運動強度大不等於運動量大,且運動量大也不等於一天消</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">耗的熱量真的很大。一般健身房每組休息的重量訓練,一個</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">小時可能多消耗不到一兩百大卡!而且運動量大時,你在其</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">他時間的活動量會自己減少。一天醒著的時間有十幾個小時</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">,但運動才那一兩小時,你不能預期那一兩小時戰勝其他時</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>間(「很累」不等於「消耗很多熱量」)<br /><br /><span style="font-family: inherit;">▎他可能只有在你面前吃很多,就這麼簡單。不是每個人都</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">會準時吃三餐定時定量的。除了他在你面前的那些時間,其</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>他時間都是你用你的生活型態腦補他的生活型態<br /><br /><span style="font-family: inherit;">▎個性。不過不是「個性讓人瘦」,而是「個性導致的行為</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">模式」才是關鍵。這件事也是我當教練以後才觀察到的,就</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">跟有人壓力大會爆吃一樣,有另外一些人是壓力大會不吃的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">!爆吃的人會無意識低估自己爆吃的量,就跟不吃的人會高</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>估自己吃進的食物量一樣。<br /><br /><span style="font-family: inherit;">▎就算這個人真的吃很多,不代表他看起來會胖。身材不是</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">幾周幾個月的事。舉例來說,我一天如果都不動,大概需要</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">吃 1800 大卡左右。假設我從現在開始每天多吃一個便當約 700 大卡!我一個月下來也增加不會超過兩公斤的(而且這還不</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">算進邊際效益遞減喔,通常數週後變胖的速度也會趨緩)(</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">我也沒算進去食量變大後身體活動會自然變多)。你若真的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">要看我變成「胖子」,你必須六個月到半年後才會有感覺的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">!但我也不一定會一直這樣吃啊,假設我中斷一週或幾天,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">我變胖的速度就會趨緩,結果.......我可能體重幾</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>乎沒有變化。<br /><br /><span style="font-family: inherit;">與其花時間「證明自己不行」,不如花時間關注「對自己有</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>用的方式」吧😇</span></span><br />
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<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1574114646052685&width=400" width="400" height="615" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowTransparency="true" allow="encrypted-media"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-18815774688242795012019-07-19T11:42:00.002+08:002019-07-19T11:46:58.519+08:00健身房日常<div class="separator" style="clear: both; text-align: center;">
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「深蹲腰一定不會酸,所以腰會痠的一定是身體不夠直」<br /><br />「划船手痠的話就是背不會出力」<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><a name='more'></a><br /><span style="font-family: inherit;">只要願意花一點點時間研究,就會發現,關於重量訓練,「</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">有大量且高強度證據支持」的事,少到會讓萬人驚呆。這也</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">是為什麼,在健身房要當半仙真的超簡單的,隨便都可以把</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>初學者唬得一愣一愣的。<br /><br />(對不起我是不是洩漏了什麼商業機密?<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t90/3/16/1f923.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🤣</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t90/3/16/1f923.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🤣</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t90/3/16/1f923.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🤣</span></span>)<br /><br /><span style="font-family: inherit;">當教練的心臟要很強大。你要夠有自信到相信自己的教法經</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">得起檢驗,但同時又要足夠開放到避免腦袋隨著時間變成水</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>泥。<br /><br />我想這也是為什麼它會這麼有趣吧~<br /><br /><br />相關文章:<br /><br />你可能沒你想像的那麼需要矯正<a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F2HWGxw3%3Ffbclid%3DIwAR0vXK2LzJKQzTMKa4yD0RPyUOKRfVLaNfwWwios4N86uHzNAvcHS0W-hL0&h=AT18cW9gRcZmC2hpflEK-sLEdl9wQuDnqYSFf8N9i8pjCa7C48-Z4l3w1iwGQD_43ho6f4S4D1KB-MA6dblle3KOAlmeY82WxbkLv-9MODwvhtmVbbN6W1-zwGL_2c2B8y1l2KmD-iJRTTwKQN6Z_GGri0A0" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://bit.ly/2HWGxw3</a><br /><span style="font-family: inherit;">如何看待低頭族、駝背、頸椎前引、圓肩這些所謂的「壞姿</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>勢」?<br /><a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F2JGnMjQ%3Ffbclid%3DIwAR2qyQmodZStQG-wxGPibbyBGJrkia1Qy0GlsLcopPkTPioKp5vDSXq3i_Y&h=AT1nwOVpXKcOlt1VgOHjAkiNf7QrC9Q07e3jdDe2XV0PpM0gOP6Vb8rajdw5xI0froA0KKn5PYsxGo5ci3y2eRDfUHRhVhNwQ4XWvUVjfGLA-jlNnkSyqjin59o7YnRX1D4WN96039c5SXN6bG302W7DqOjF" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://bit.ly/2JGnMjQ</a><br />划船背沒感覺、深蹲硬舉屁股沒感覺,我是不是做錯了?<span> </span><a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F30OeJCE%3Ffbclid%3DIwAR0HYTvvtrqAfD5JEGyDcjKpYgcBVtuboQCpIRCUO_hgzNtgzG5dU8tNU5I&h=AT2mvXZrYTTmaGsmOoV9bmMvZJ_j5m8ZDvZJM0txLtw5fXRaL1K6NrwPPNA-kJXujvzGJbx5Jq0DJaXXNsd5zG061gn5dfsTXVf2E27Pm0Qi5gT8SRRXvO-0YZKJO6WhYnwyBpiR-0KDMbU6bq29uES7_loN" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://bit.ly/30OeJCE</a><br />屁股眨眼是個假議題<span> </span><a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F2EAMspQ%3Ffbclid%3DIwAR1wrgMy-ssBbVXGLoX2vVBsuGVfzJHYIngJMTC0w3USytNRQAXRs3ykHfU&h=AT0iUJsn0wPaJA3LzsGdSLuXbMahFLoVWGIBZnXNc5wPEtNO1pdSb7ugS8H07W1KydgW_lEZ8GyRpful5e4lHUpb64lyR4D0Fq3qwMmhEwININk6KDbqwMvb_mIKu5OvZ_W1ez2ZI7PS8hm6jmNoEdzrUXE-" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://bit.ly/2EAMspQ</a></span></span></div>
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<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1560424690755014&width=400" width="400" height="525" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowTransparency="true" allow="encrypted-media"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-63778396378413768362019-07-19T11:38:00.002+08:002019-07-19T11:47:19.658+08:00小攻略:運動後要吃東西嗎?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXq-1wfS6nTxD3CaFuSt2UWarZXZH0vu5WxrzB8t4CT44l8J_Xy8uyxj9sZV0KXJhGfzm-mn5KFQvgaBlRTUEDu82MneP09Tt9D-7sKbDotHztuRSPtR07hnAQgEGyPcnYiScEPIeuseo/s1600/60907410_1555263594604457_1664373692047556608_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="530" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXq-1wfS6nTxD3CaFuSt2UWarZXZH0vu5WxrzB8t4CT44l8J_Xy8uyxj9sZV0KXJhGfzm-mn5KFQvgaBlRTUEDu82MneP09Tt9D-7sKbDotHztuRSPtR07hnAQgEGyPcnYiScEPIeuseo/s1600/60907410_1555263594604457_1664373692047556608_n.png" /></a></div>
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<span style="font-size: large;"><span style="font-family: inherit;">運動完的時間,是身體最容易合成肌肉而不是脂肪</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的時候。不管增肌或減脂,任何教你運動後忍耐的作法,都</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>沒考慮最佳健康與最佳效果,可以放火燒了<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t8e/3/16/1f525.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🔥</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t8e/3/16/1f525.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🔥</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t8e/3/16/1f525.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🔥</span></span><br /><br /><span style="font-family: inherit;">吃的時機?一到四小時內,都還算有在這個神奇時效內。雖</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">然以前有個說法是 30 分鐘內蛋白質吸收最好,不過長期的研究顯示,吃蛋白質的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>時機跟運動效果關聯不大,你一整天有沒有吃夠才是重點。<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><br /><span style="font-family: inherit;">吃的內容?碳水化合物最最最重要,配合一點點蛋白質更好</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>。<br /><br /><span style="font-family: inherit;">但是!運動時間少於一到 1.5 小時、或強度不大的話(大概每組休息超過 2-3 分鐘。大部分休閒健身的人屬於這樣),其實不用額外補充</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">什麼。你要做的是「分配好一天吃飯的時間,別讓運動前後</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>四小時內都沒吃東西」。<br /><br /><span style="font-family: inherit;">底線:運動前後那幾小時,絕對不會是你一天吃最少東西的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>時候!<br /><br /><br />相關文章:<br /><br />蛋白質該怎麼吃? <a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F2VQ3JpH%3Ffbclid%3DIwAR1svmFfYBCduPM7xpL-v9-M3dGgQ6TP2MU3s4dUPvodnEHB6BeK1MEENfA&h=AT0X3hL-dfnSGqC5SlnSk1hbHMliWT7R7T6mBUHBX07F-U7sx7koUp56yZiLHV7-Tw8Hm74hgLCUhasvFlm5h6o_uI1fqVbmvAQUysQL_fijDpUjUeWPlYcFVxP8BnpMiPZ3iC_ezYNIF7HF2g2kVrQ4nN53" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://bit.ly/2VQ3JpH</a><br />如何有效地分析自己的飲食問題在哪?<a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F30ICoEO%3Ffbclid%3DIwAR1m0WYn_A8QBHFqAVbqn6kwtNhlcgl2ckxiliTCmXNxnPT5CryKlI8Ykro&h=AT1soYZdFvyxKy8-K2hIEKWjZxX1h4HJWd61aJBs5MRvkXIxV90c1UU-kjr11vZyqOVbFCTECTV5-a9yD_83ZrLDCmax3SioifNvoIK-ZyNFhknAcG3q94p9I90RtauzREuJXUf4T3c30wtLbn8lhOCwYBO9" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://bit.ly/30ICoEO</a><br />健美女大生飲食小 tips 分享<a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fbit.ly%2F2HsJ3uV%3Ffbclid%3DIwAR36tBxgzpP6wek29EueXCy3Klcgl_yk3S6NNRnGcYD_A5y4sry_6NQPFDU&h=AT3F_DYPHTTKaFnj0O9StO7e9JKergakCOBFRSH1Jky4-pD7_PGbzHOt2Ze7Jydcsq9CuL7z4YdEQImorS7hx6-_v15XqaX4rCo6MDjP5dHW7iCpeY4J5KOHzTyar3LKWB6ebdFoph33fZg6K7PHZHST0Hhq" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://bit.ly/2HsJ3uV</a></span></span></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-57923678657956839172019-07-19T11:36:00.000+08:002019-07-19T11:36:15.014+08:00深蹲屁股沒感覺?正常的!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7pQyiW3JrjCDBIbmav5KO4EMFOBetOGLvmQjQ9XnilsMYduM8UbxPYhLrzgzwuao8qI4VeVhXZ4GjNqe2mfzJmIPFE519e_W9Mqc0BTHlPTijcRKWEIqqCNzqQWo0f2lH3YQXn_J5CUs/s1600/60341812_1547291692068314_3968382402333507584_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="468" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7pQyiW3JrjCDBIbmav5KO4EMFOBetOGLvmQjQ9XnilsMYduM8UbxPYhLrzgzwuao8qI4VeVhXZ4GjNqe2mfzJmIPFE519e_W9Mqc0BTHlPTijcRKWEIqqCNzqQWo0f2lH3YQXn_J5CUs/s1600/60341812_1547291692068314_3968382402333507584_o.jpg" /></a></div>
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<span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">如果有人跟你說深蹲屁股沒感覺就是練錯了、用錯力,那他</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">要不是忘了他是怎麼練起來的, 就是他不懂肌肉生理學。</span></span><br />
<a name='more'></a><span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">但不懂沒關係,因為這的確很難理解!我推薦你現在就地做</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;">一個實驗:站起來走路,然後一隻手用力掐著自己屁股。</span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"><br /><br /><span style="font-family: inherit;">你會發現你每走一步他就用力收縮一次,但,你有覺得他痠</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>嗎?<br /><br /><span style="font-family: inherit;">有用力的肌肉不一定會「有感覺」(不然我現在手指豈不痠</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">死?), 「沒感覺」也不代表你繼續練下去,他不會長出</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>來(只要你用對方法)。<br /><br /><span style="font-family: inherit;">(偷偷說:什麼都靠感覺,其實才是多數人練不出東西的原</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>因<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/td3/3/16/1f629.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😩</span></span>)<br /><br />想進一步理解原理,可以參考我另一篇詳細文章:<a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fwellthinesslife.blogspot.com%2F2017%2F07%2Fmuscle-soreness-training-efficiency-myth.html%3Ffbclid%3DIwAR29r1ygMZEiBVNX3tT-qTgo6aSn_168OQb-w-Z2AUzsSeHYzu7U8K1FaLc&h=AT2wEGYYbZgKIRxxWu6RHkBTIwGZ7kdUQygHbUuRJSQ0Hxl6EVtiklEaxiQpHj0PkyJ_pXqUOdUsWDircoKcrx9gjwublYXH8S_A5FmwSjj8g5yo9ILioJBuGmayFXcxB6HuMEnGIufgIOrHitXU5GO2psta" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank"><span style="font-family: inherit;">http://</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">wellthinesslife.blogspot.co</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">m/2017/07/</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">muscle-soreness-training-ef</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>ficiency-myth.html</a><br /><br /><br />(圖片取自我的書《健身從深蹲開始》:<a data-lynx-mode="asynclazy" data-lynx-uri="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.books.com.tw%2Fproducts%2F0010788974%3Ffbclid%3DIwAR03muVwWygCV_zhUA88ARccfHNFp8Y-b4fwRNkr72pgGKqrtDVJz-JGYcg&h=AT2nWnM6La10n5fDnAx-ea-aRz-TFN8I7nod7S_qgODZfS6U0ym-zlzNHhXY4LFexwAqUItKEhNDtoI2OFp-jCix7eiGuDJsTrnIo2YFpVF0sNb_o-a1pr3mKj3VhQEcEwaOTObrrk4FmGFipYTAI2kOSlib" href="https://www.books.com.tw/products/0010788974?fbclid=IwAR03muVwWygCV_zhUA88ARccfHNFp8Y-b4fwRNkr72pgGKqrtDVJz-JGYcg" rel="nofollow noopener" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank"><span style="font-family: inherit;">https://www.books.com.tw/</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>products/0010788974</a>)</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"><br /></span></span>
<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1547297328734417&width=500" width="400" height="554" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowTransparency="true" allow="encrypted-media"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-78924843162672394752019-07-19T11:27:00.001+08:002019-07-19T11:32:34.852+08:00你想過 2000 年前的人是怎麼練的嗎?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiACc5hp6sV59oOU-MSGzRqpk9-L_wkX7HtYxik2GyOdzAdMNhUFceRjWL6McNXbIeVBJMVzmbwzDcP6VxYfEPYsKrpGY1R19pxJhZR-cGAj-lr1zxonZPi4Ks4OKhZ9-aS1kJpJgp9l8/s1600/53348996_1498352373628913_4630396235998560256_o.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="959" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiACc5hp6sV59oOU-MSGzRqpk9-L_wkX7HtYxik2GyOdzAdMNhUFceRjWL6McNXbIeVBJMVzmbwzDcP6VxYfEPYsKrpGY1R19pxJhZR-cGAj-lr1zxonZPi4Ks4OKhZ9-aS1kJpJgp9l8/s1600/53348996_1498352373628913_4630396235998560256_o.png" /></a></div>
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<span style="font-size: large;">我常常被問:</span></div>
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<span style="font-size: large;">「我的教練(或網紅)這樣的教法是對的嗎?」<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br />「某教練說不照某方式練就是『錯的』,真的嗎?」<br />「某教練說『一定』要用他的方式練才是最好的,是嗎?」</span></span></div>
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<span style="font-size: large;">這種問題沒有辦法簡單回答,而且其實我可以體會這種焦慮,因為我也常受困其中<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t91/3/16/1f605.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😅</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t91/3/16/1f605.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😅</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t91/3/16/1f605.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😅</span></span>不過.....</span><br />
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<span style="font-size: large;">如果只要一句話簡單回答的話,簡而言之:</span></div>
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<span style="font-size: large;"><b><i><span style="background-color: white;">「在運動這件事上,</span><span style="background-color: yellow;">『一定要怎樣才有用』或『不怎樣一定沒用』的說法都可以略過</span><span style="background-color: white;">。」</span></i></b></span></blockquote>
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為什麼呢?</div>
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因為<b>所有的練法幾乎全都有效</b>。只是有人去代言了A方法,有人特別偏愛B方法。</div>
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最明顯的例子就是:絕大部分我認識的健身教練,在當教練前幾乎都沒有找過專業,而是靠所謂的「街頭知識」、「土法煉鋼」練出些成果,後來才慢慢補齊知識的。</div>
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(你可以去問問你認識的教練,有幾個是從找教練開始的?)</div>
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讓教練變成教練的都是些老嫗能解的原理,例如吃好睡好、漸進增加重量跟練習量,以及,不要放棄。結果反而是後來進入運動科學的大千世界,開始學到一些片段「運動知識」後,被困在一些極端的盲點裡,甚至回頭否定掉自己以前的努力。</div>
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我一直覺得這滿有趣的。我們身在一個懂最多、有最安全的運動環境的時代,但也是最多人對自己(天生就有的)運動能力最沒自信跟最焦慮的時代<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t12/3/16/1f606.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😆</span></span></div>
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回到一開始那幾個問題,要怎麼判斷你現在那個「練法」到底「有沒有用」呢?</div>
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第一,你練得夠規律嗎?大部分有點系統的練法,如果執行率沒有超過至少七八成,你就無法判斷他有沒有用。</div>
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第二,如果你練得夠規律,那再來就是:你練得夠久嗎?我的經驗裡,運動最容易有成效的有兩種:很胖的人,跟很 fit 的人(通常是連續練了至少至少五年以上的人),需要最久時間才能看到效果的是泡芙人(瘦瘦的,但體脂很高體力不佳)。</div>
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第三,綜合上面兩點,真的沒有太多經驗的人,好歹給自己個三個月到半年的時間。這個時候,如果你真的都沒進步,真的就可以開始看看是不是「練法」的問題了。</div>
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但,請記得,不要擔心你前面「白練」。基礎體能是一切的根基,不要忘了我前面舉的例子,很多人以為某方法唯一有用,常常是他累積了多年「無用」練法的結果。</div>
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這些建議不聳動也不新潮,但卻是保證有用的方式。相信我,我也曾經在那個每隔幾週就被新東西牽著鼻子走的焦慮循環裡,比起各種看似「沒有新意」的練法,這,才是真正的浪費時間啊<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t42/3/16/1f60f.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😏</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t42/3/16/1f60f.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😏</span></span><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t42/3/16/1f60f.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😏</span></span></div>
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相關文章:</div>
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<span style="font-family: inherit;">一個例子告訴你為何「慢慢來比較快」</span></div>
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養成習慣為什麼那麼難? <a data-ft="{"tn":"-U"}" data-lynx-mode="async" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fgoo.gl%2FWoDGbr%3Ffbclid%3DIwAR1fDY4bGm2-zEvonMXn0czo8Us4t0YEutjkaag8y3Mdv2VB1z41g_ho77s&h=AT1Afx-5BK1dsNahxdztqV6MN58ibT-JU0A5s0aFeKKwX95RmPpL0-oYiiz6xy5FaB_yI5RDnCqY3QP-LPobMEirwutQfFoAHqwWVjo3DJGeokZXiafTT6m2iHVjo60l_pIkaGlqIX89k9ng2d7LyiEupi3vaAPAEI6nptRXwqbo0OIFsgf0mymcxwaZ3rLcPG1GfjD6BRRc4zgWTTAE4Z6qEFoHeCD1v7eS9DTDGaMyE_peQqcadJg5OflleOCiwDOs51fZkwrndx56yVa-aGhHsCs8HA94k6dsIVCjZK1wy0tMLAMGRKmgHOvEzppPRp4HXnxz9p5Jfg0L64CZCOAyUUs-ZcnmkzH2XiK6KCVli1tAt-1tKRBMEAfFQr1NQQqBIF_7cxMOViJSMw0BvZgXh95yqF5LAJ-3E6MjsAvw6D__y0FA2peg9sgH2uv5kYnwxU0Nk8QoUh-Cc7af3O9nALdEXLRTNC12NRd3RPIjhW5jImcazz6BaH493Mj6AqkNoCmyy5ig9XVAxcieZBRs_VkVChk-VD5eIg-Vs7NJamA4-XXHBnGduNqMYHqIAYpeKQo_60X78aUlX7kH48jSv850GYN-rf4WZzKCmffwlHuC-_IaZYfNvKQ-MZO1g40WfbbCQr1L5fHGfMxrIao" rel="noopener nofollow" style="color: #385898; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank">https://goo.gl/WoDGbr</a><br />
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<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="647" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1498367906960693&width=400" style="border: none; overflow: hidden;" width="400"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-52061646779004677442019-04-09T21:07:00.000+08:002019-04-09T21:42:26.024+08:00美國 SunBeam夏繽 萬用熱敷帶介紹與使用心得 - 被低估的熱敷:每個愛運動的人都該知道的事<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="401" src="https://lh3.googleusercontent.com/FvWxZ0xsL5UOdNWG9BPrB6hSA1Vu6bKTlDgw8dpYAyo4EQ7GH1CM5aiAGtxqrWYAM8CMCuKCz_kijKnXfFa3iuCr0kGsPkkoEsnKaOhC2SScNLfIMjdckSqdFejYIkRvMeWRnuwK" style="border: none; transform: rotate(0rad);" width="602" /></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">只要有受過傷、發過燒、拔過牙、動過手術的人,大致上都知道冰敷是什麼 [註]</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。在急性的傷害處理以及暫時緩解疼痛上,冰敷扮演很重要的角色。可能是因為這樣,多數人可能比較不熟悉冰敷的好姐妹:「熱敷」,在長期傷害修復跟疼痛緩解上的重要角色,尤其是從來沒有生理痛過的男生。</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">這次,健美女大生接到美國電熱毯老字號大牌 SunBeam夏繽 </span></span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">的商品合作邀約,希望藉這個機會,讓更多人了解熱敷的原理與優勢、跟運動與肌肉的關聯,藉此進一步提升健康與生活品質。</span></span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span>
<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: medium;">[註] 雖然近年冰敷的效用因為新的研究而有些許爭議,但在急性傷害的實務面處理上,他還是很有價值。有興趣的人可以參考 Dr. Mirkin 的<a href="http://www.drmirkin.com/fitness/why-ice-delays-recovery.html">原始文章</a></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: x-large;"><b>熱敷帶給我的好處</b></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b><br /></b></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">在探討熱敷的功效前,我先分享我自己的一個經驗。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">打籃球腳踝「翻船」(也就是腳踝著地時沒有腳掌著地,而是倒向其中一邊),是幾乎每一個愛打球的人都有過的經驗。然而,這種傷害之所以煩人,並不只是受傷本身,而是</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">因為後續處理不善導致的慢性疼痛與高復發率</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。通常,即使當下受傷時情況不嚴重,能在數天至一兩周內快速復原,但把舊傷帶進生活,已經成了很多休閒運動者的痛。</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">我曾經在大學一年級時,因為腳踝扭傷,困擾了一年多的時間。雖然當下的疼痛跟失能,在兩週內已經恢復,但隱隱作痛,困擾了我一年半以上的時間。當時的我對於傷害修復了解不多,而「受傷的部位以後會有舊傷,換季的時候會不舒服很正常」這樣的說法也常常聽到。那時最常做的事,就是收集痠痛貼布與軟膏。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">當時覺得滿沮喪的。我想說:我才幾歲?</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">難道受傷過後就再也不可能跟以前一樣嗎</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">這當然不是事實。受傷後一年多,某次偶然在某篇文章中看到「熱敷的重要」觀念,於是抱著死馬當活馬醫的心態,開始每天用熱水袋或水桶裝熱水泡腳的方式,熱敷我的腳踝。我在第一個月就感受到了明顯的進步,於是持續了三到四個月以上,在第三個月後也開始配合持續的腳踝活動,直到再也沒有疼痛與酸感。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">現在回想起來,其實覺得滿幸運的。我沒有想到受傷過了這麼久,卻能在這麼偶然的機會下,擺脫了擾人的不舒服感。而這個經驗也讓我了解了</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">熱敷的價值</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。從那時起,對愛運動的我而言,熱敷成了我自己傷害照護不可或缺的一環。</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="404" src="https://lh5.googleusercontent.com/9zQVAhq3LeY9J-DIgqnONC9krc6ze_Ises-QmnsOe4m-dnbyYJO8t4Dym85ceFnsitmYCLqeMjgt7pWs906FNthv-8pAl0sJJWKKYKFF3XdspPEh7ssAMhxTz6efuqENu7wLgUUs" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: x-large;"><b>熱敷在修復與舒緩的功能</b></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">通常這些</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">傷害會反覆發生的原因</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,以我的經驗,有以下三個:</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">最根本的原因,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">是肌力長年沒有提升</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。原本造成傷害的外力強度一直都是那樣,但自己的身體並沒有增強抵抗的能力,於是反覆受傷成了必然。事實上,</span><a href="http://wellthinesslife.blogspot.com/2017/08/blog-post.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">增加肌力是預防未來傷害的黃金準則</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,一些運動項目的選手在遭受會危及職業生涯的傷害後,選擇增重以持續,成了運動場上的家常便飯,像是中國舉重選手田濤,因為一次比賽的手肘傷害,為了維持選手路,一路從 77、85、增加到現在的 96 公斤量級比賽!</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第二的最大原因,是</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">受傷後放著不動,或放著不動「太久」</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。雖然運動科學的研究已經持續演進,但是因為一些早期醫療人員可能因為不懂運動、為了避險、或過時觀念所給的建議(其實現在還是不少),很多人依然把「受傷後要靜止不動」奉為圭臬。事實是,絕大部分的傷害,若要有好的預後(</span><span style="background-color: white; color: #222222; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">指根據病人當前狀況來推估未來經過治療後可能的結果</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">),都必須透過程度不等的活動,才能真正恢復至最佳狀態。這也是為什麼「能帶你做運動的合格物理治療師」會是你受傷後,介於醫生與健身教練之間最好的選擇。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第三大原因,則是</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">沒有真正的修復</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。文章一開始提到,大多數人對於冰敷耳熟能詳,但對熱敷通常比較陌生。最大的原因,就是只會在受傷急性期關注傷害,一旦過了急性期,就會降低對傷害的照顧,急於重返運動。身體在受傷的當下會快速繃緊周圍的各種組織,而這種「戒嚴狀態」,並不正常,只能短暫存在。一旦過了緊急時期,如果不</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">積極地解除</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,慢性疼痛與關節部分功能退化就成了困擾一輩子的壞朋友。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #3d85c6; font-size: x-large;">為什麼熱敷有效?</span></b></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">熱敷在急性發炎期過後的疼痛緩解、修復,特別是日常肌肉不適,有很好的功效,原因如下:</span></span><br />
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<span style="font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">第一</span><span style="font-family: "arial"; font-size: large; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">,熱敷加速局部修復</span><span style="font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">。有做過健保物理治療的人,會知道有幾種儀器:電療、紅外線、超音波等等。這些儀器功能各異,但有一些類似的功能,那就是「深層熱敷」。當身體組織被加熱時,血管擴張,血液帶來更多養分,增加組織的修復速度與柔軟度。</span><br />
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<span style="font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">第二,</span><span style="font-family: "arial"; font-size: large; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">熱敷放鬆神經,降低疼痛</span><span style="font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">。「痛的感覺」並不是受傷,而是神經傳遞給大腦的訊號。當身體處於熱敷狀態,神經放鬆,疼痛的感覺減弱。這也是為什麼,壓力大的時候泡個熱水澡如此舒壓!</span><br />
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<span style="font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">第三,</span><span style="font-family: "arial"; font-size: large; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">熱敷緩解肌肉過度的張力</span><span style="font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">。一般久坐的肩頸痠痛或腰背不適,幾乎都能透過熱敷獲得一定的舒緩,效果不輸痠痛軟膏。這是因為</span><span style="font-size: large;"><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">熱敷能解除局部肌肉過度使力產生的勞損感</span><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">,達到暫時放鬆的功能。當然,長期看來,</span><a href="https://wellthinesslife.blogspot.com/2019/02/you-need-strength-not-stretch-to-counter-back-pain.html" style="font-family: arial; white-space: pre;"><span style="color: #1155cc; font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">加強肌力才是解除日常痠痛的根本之道</span></a><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">,但熱敷不失為一個不需要任何藥物與醫療介入的方式。重點是:效果很好。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #3d85c6; font-size: x-large;">SunBeam夏繽 萬用熱敷帶使用心得</span></b></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="400" src="https://lh4.googleusercontent.com/2wAypyFUW0tBZ722mPeJpKyzD3hZQQx-JA5G4AEtv9ieqO9IbVSEEUrT4xDD2UkWs59vUotIp6pzYlvwtbRVIafeRS2t3isBePOuhQiRVUdZ25FYHKrVjeandGQSgROovOgzXNh4" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">我欣然地接下了 SunBeam夏繽 萬用熱敷帶的合作,原因其實很簡單:第一,我真的很想要一個熱敷帶 XD(目前只有熱水袋,舊的雜牌插電熱敷帶已經壞了一陣.....);再來,這是一個很有口碑的老字號品牌,如果你曾經搜尋過相關的商品,你幾乎一定會聽過這個牌子。</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">我將照片與文字分開,方便讀者閱讀與參考。這款萬用熱敷帶,目前使用下來,有幾個我很喜歡的地方:</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第一,他的魔鬼氈</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">綁帶可調整性非常大</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。不管你是用在直徑最大的腰部、上背部、或者是直徑很小的手腕與腳踝(手腕是我最常熱敷的地方),你都可以很靈活地包成你需要的大小。這點不負產品名稱「萬用熱敷帶」</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第二,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">電源線與熱敷帶可以拆開,熱敷帶本身甚至可以用洗衣機清洗</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。可拆的電源線本身增加了收納的方便,可以清洗這件事則是太完美啦!因為熱敷常常都會流汗。(小訣竅:包洗衣袋洗,且洗完後記得要自然風乾後再使用)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第三,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">五段式熱度調整</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,根據體感與不同部位需求調整。SunBeam夏繽 萬用熱敷帶的五段式調整不是放假的,是真的每一段都有感的差異。有些脂肪比較少、接近身體末端的部位,像是腳踝與手腕,不需要太高的溫度;而像是腰或髖這些地方,肌肉組織比較深,我會喜歡用比較高的溫度。根據過去經驗,原本擔心溫度可能不夠熱,不過使用的心得是:最高段的熱度,剛好介於足夠熱且不會燙傷的地步(不過,這個因人而異。溫度類型的療法,還是要隨時注意身體感覺,以免傷到皮膚。說明書也有建議,盡量隔著布料)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第四,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">加熱速度快,溫度非常穩定</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。除了最高段的溫度大概在五分鐘左右達到,其他段數幾乎是在一兩分鐘內就加熱到表定溫度。以我使用的最長時間來看,直到一小時多時,溫度都持續穩定。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第五,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">自動斷電</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。不瞞各位讀者說,女大生本人是一個會因為忘記在燒開水而把水壺燒到底跟壺分離、水壺把手塑膠因為高熱而融化在瓦斯爐上的危險份子(從那之後我只用自動斷電電熱壺)..........所以,自動斷電對我來說實在 太 太 太 太 太 太 太 重要了。SunBeam夏繽 萬用熱敷帶設有兩小時自動斷電功能,不必擔心有睡著或中離忘記關掉的可能,非常好。</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">至於使用時機?有以下幾個:</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">一:</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">曾有舊傷處的「保養」</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。這是我認為熱敷最有價值的地方,也常常被低估。身上有些部位,曾經受過傷、或者只是因為過往的慣性,會在做特定運動時累積不適。但我並不會因為不舒適的感覺,捨棄這些活動或運動。在這種情況下,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">我會在「非訓練天」對這些部位熱敷</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。需注意的是,舊傷或不舒服不等於「受傷」,如果是急性的受傷、拉傷,因為局部處於發炎狀態,你不會想要熱敷的(加劇發炎反應,會更痛!)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">二:</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">訓練後的肌肉修復</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。文獻實證上看來,熱敷並不會讓訓練後的肌肉痠痛「感覺」消失得比較快,它的功能在於加速肌肉的修復(肌肉功能的恢復通常比痠痛延續的時間短)。如果某兩次的運動間隔很近,但痠痛的感覺來不及消失且會影響動作,那麼熱敷是一個好選擇。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">三:</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">生理痛</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。這個應該就不用解釋了吧(笑)?</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="399" src="https://lh4.googleusercontent.com/OeTtGdsahJoezevbUcGiMIIw7oWckFY29W3uvNjeZiv6JHq5npVThMgBzP73hhkFbY8znDXMvGa1JtlxWICgi4S_l3wyDOw0C5SDAAR46JHl1XqmgPMQrvH96ykzw4FD8czFo9Qb" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="397" src="https://lh6.googleusercontent.com/HsIaxSseeE3B_9-bJFAA-qZod_nd-cQbqTnUJUTBIaz45SGsrCfdNsZnpRwXlXNblspgDcHIFmyKwqKOxA0Yv-SJDSKaNp79bvKFOckgrsE-DA4CtGnInQE_OX4APFKvjPf6NBMV" style="border: none; transform: rotate(0rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: x-large;"><b>等等.....那如果是一般的肩頸痠痛呢?</b></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span>
<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="399" src="https://lh5.googleusercontent.com/ZvDBqJyqDwa4y4yxG2DeRvW0KkS1015dANLauZf-3Q4g-5DNaOlRJC-7eIqciYUi14OkkRQ24VL2s6yk1FMhANAIevpA1UdMqaGxlX4LnFWhOUnu8uQeDuPBu_FGqdhHcA4V-Zk9" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">讀到這裡,你可能會想問:健美女大生,那你前面有提到熱敷能解除肌肉張力、也可以緩解日常的肩頸痠痛,那這個熱敷帶適用嗎?</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">答案是:只要能做到</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">穩定持續加熱</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,就適合,不過,因為形狀的關係,要覆蓋整個肩頸......有點難(我試過了,只會覺得肩峰處跟靠肩胛骨上緣處比較有貼到,但都不是痠痛主訴點XD),你還有一個更好的選擇:SunBeam夏繽 的另外一款質感相當好的產品:</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">電熱披肩</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">這款電熱披肩,跟熱敷帶的功能稍有不同。試用的推薦點如下:</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第一,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">材質舒適,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">因為是用在肩頸處,所以選用柔軟、摸起來非常舒服的絨布材質</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第二,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">照顧到常見痠痛處</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。這款電熱披肩我最欣賞的點,就是把頸後加高,使用時會覺得後頸處也能完整照顧到。為什麼這個很重要?因為根據教練人的經驗,頸後靠枕骨處的</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">枕骨下肌</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,其實是最多人需要放鬆的地方,嚴重時常常導致肌因型頭痛不自知(肌肉示意圖請見下方)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第三,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">特殊重心設計與磁吸,服貼度好</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。披肩的周圍有一圈加厚,讓重心位在邊緣好服貼整個肩膀,前方則有磁鐵可以吸附,讓整個披肩完全服貼肩頸。個人覺得非常貼心(請看下方照片)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">第四,</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">四段式熱度調整,自動斷電設計</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。這個就跟前面的熱敷帶一樣,讓人安心的設計</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="388" src="https://lh3.googleusercontent.com/FbrPB5cQoXfkh-5ufRvr5KRAK9KNMU5Bmi3tquiLdB6JB0CRwzCDD34m3Bn4FOaFetrXrtD9GQAkehwNM4zPPCyCv_yodKx61gSkZH2hsAUrxE8pKS1SdaSl--wBKzMqXVqX7qtb" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="400" src="https://lh4.googleusercontent.com/AAv2vm9MIXatHsnljO67hdvM99s7c46bODnHbD71i2SNDAalybj9s46ZwNW3z3hnzbqAyKvTiBkngFelMvJT2klefQteeDHqz8HbOTlKv2coLSN9dvFMir8wUt_n1xSZBVM_b6-q" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="400" src="https://lh4.googleusercontent.com/HPw2cxf21Epe7JYqGCOWkVPDlVlNaOEMJZwHtP-I-UJoet5Fgg9sT6cuytzPaksPhGEO_In4DqKv3T3u_PyyThxN4yB6W5fnyHSYJvm-LPrhY0ciGdO5NlU2jQzUTUi-XuhwNNj0" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><img height="397" src="https://lh4.googleusercontent.com/VDfgXFsnN0r7wpSOG283_a29SRRihf3kH-3bAi095iEkxL9Jjjsr6Knh-09x9VnoktvLq5r3Pq5HHSES-apbFlQDBYIDDZXgJ5zCoKcN_ORIWtly4sWMegmaKox7yLWTl5znQJFN" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #3d85c6; font-size: x-large;">總結</span></b></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">總體而言,雖然有點意外,我很感謝廠商能找上我來介紹 SunBeam夏繽 萬用熱敷帶與電熱披肩等優質商品,順便把一些正確的觀念帶給大家。如果沒有這個機會,我應該也不會特別寫這方面的文章呢。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">重點就是一句:</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">熱敷好處很多,試過就會知道!</span><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">我很推薦所有有在運動的人,如果你看完這篇文章,對於保養與修復的概念有比較深入的認識後,可以入手這個商品。正確的使用與配合自己的訓練安排,熱敷絕對是一個能夠提升你的整體訓練品質的好物。</span></span><br />
<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>
<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>
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<ul>
<li><span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; white-space: normal;">Sunbeam官網 <a href="http://www.twsunbeam.com/">http://www.twsunbeam.com/</a></span></span></span></li>
<li><span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; white-space: normal;">Hengstyle 官網 <a href="https://www.hengstyle.com/brand.php?id=41">https://www.hengstyle.com/brand.php?id=41</a> </span></span></span></li>
<li><span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; white-space: normal;">momo購物網 <a href="https://bit.ly/2uFWMHy">https://bit.ly/2uFWMHy</a></span></span></span></li>
<li><span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; white-space: normal;">PChome線上購物 <a href="https://bit.ly/2TMEK0L">https://bit.ly/2TMEK0L</a></span></span></span></li>
<li><span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; white-space: normal;">YAHOO購物中心 <a href="https://bit.ly/2HZRkHE">https://bit.ly/2HZRkHE</a></span></span></span></li>
<li><span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; white-space: normal;">博客來 <a href="http://bit.ly/2O1yTDo">http://bit.ly/2O1yTDo</a></span></span></span></li>
</ul>
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<span style="font-family: arial; font-size: large;"><span style="white-space: pre-wrap;">#Sunbeam #夏繽 #美國品牌 #市佔率No.1 #熱敷 #熱敷墊 #肩頸僵硬 #肩頸痠痛 #疼痛舒緩 #經痛 #電熱毯 #電熱毯推薦</span></span></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-36687160673461437822019-02-20T14:51:00.000+08:002019-02-20T14:51:06.600+08:00一個例子告訴你為何「慢慢來比較快」<div class="separator" style="clear: both; text-align: center;">
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最近看書,裡面提到一個很有趣的例子:<br /><br /><span style="font-family: inherit;">幾乎每個人都用過那種反應很不靈敏的水龍頭。你覺得太冷</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>,就一股腦調到最熱。<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><a name='more'></a><span style="font-family: inherit;">慢慢的,他開始龜速變熱,一直到比你想要的還熱。你覺得</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">太熱了,就稍微轉冷,但他反應太遲鈍,持續變得太燙,你</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>只好為了讓他快速冷卻,把水龍頭轉到最冷。<br /><br /><span style="font-family: inherit;">然後他又開始慢慢變冷,慢慢的,慢慢的,直到低於你要的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>溫度。你冷到崩潰只好又憤而轉到最熱。<br /><br /><span style="font-family: inherit;">週而復始,你就是無法讓他停在你要的溫度。或說,你要花</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">上無數次徘徊在冰與火裡的痛苦過程,才漸漸學會找到你要</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>的溫度。<br /><br /><br />=======================<br /><br /><br />當你身在這種循環裡的時候,你是看不見真實的。<br /><br /><span style="font-family: inherit;">如果有人跟你說:「你轉這樣太熱了,應該要溫和一點」時</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">,你會覺得「哪有,我都轉到最熱超過1分鐘了,他到現在</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>還只熱一點點,顯然是轉得不夠熱啊!」<br /><br /><span style="font-family: inherit;">如果有人跟你說:「好,你可以轉到最熱,可是一旦他開始</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">變熱,即使還沒有到你要的溫度,你也要先轉冷一點點,不</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">要停在最熱」時,你會覺得「可是這樣只會讓變熱的速度越</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>來越慢,等的時間越來越長,不合邏輯」<br /><br /><span style="font-family: inherit;">如果有人跟你說:「你過去這種一下燙死一下冷死的經驗,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">就是方法太極端了。應該要用身體慢慢感覺水溫,一次微調</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">一點」「蛤,用身體感覺?別跟我講這些空泛的東西,我只</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>知道熱就是熱,冷就是冷,不然咧?」<br /><br /><span style="font-family: inherit;">甚至,如果有人跟你說:「你的熱水供應系統被你長期這樣</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">搞,有點壞了,需要時間修復,還得花錢換零件,就可以回</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">到原本狀態」時,你可能會覺得「花這麼多錢,還要等這麼</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>久,該不會要騙我吧?」<br /><br /><br />=======================<br /><br /><br /><span style="font-family: inherit;">有發現嗎?陷入這個惡性循環,本身只會讓你陷入更多惡性</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>循環。<br /><br /><span style="font-family: inherit;">因為你可以找到很多「證據」跟「符合邏輯的說法」,來證</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>明那些正確的做法不合理。<br /><br /><span style="font-family: inherit;">而且,跟你說要換零件的人,搞不好,還真的會賣你一些你</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">根本不需要的東西,可惜你又因為原本的狀態不佳,失去選</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">擇與判斷的能力。然而,越防衛,又極可能錯殺一個又一個</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>改變的機會。<br /><br /><span style="font-family: inherit;">最終,願你能恍然大悟:你越能耐心等待,你其實離自己的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>目標越近 💕<br /><br /><br /></span></span></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-62543777221723965552019-02-20T14:43:00.000+08:002019-02-20T14:44:04.116+08:00飲食裡的「低水平勤奮」<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><span style="font-family: inherit;">我第一次看到「低水平勤奮」這個詞,好像是前陣子看到一</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>本教人家怎麼學習的書的影片裡提到的。<br /><br /><span style="font-family: inherit;">從個人努力的層面來看,低水平勤奮的意思就是:<b>把勤奮用</b></span><b><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>在不對的地方,導致沒有預期的結果</b>。<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /></span></span><br />
<a name='more'></a><span style="font-size: large;"><span class="text_exposed_show" style="display: inline; font-family: inherit;"><span style="font-family: inherit;">而且,因為時間有限,意志力有限,所以不只是這次努力沒</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">結果,同時也壓縮以後的結果。也就是說,「低水平勤奮」</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的問題來自「低水平勤奮」,「低水平勤奮」的結果則是「</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>更多低水平勤奮」。惡性循環。<br /><br /><br />我舉一個想瘦身的人最常問的問題做例子:</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="display: inline; font-family: inherit;"><b>如果午餐到晚餐之間肚子餓了,該吃什麼比較不容易胖?</b></span></span></blockquote>
<span style="font-size: large;"><span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><br /><span style="font-family: inherit;">1. 剛開始瘦身時,很多人會選ㄧ些低卡但飽足感高的食物,像</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>是蒟蒻、寒天、零脂低糖的點心。<br /><br /><span style="font-family: inherit;">2. 稍微有一點點經驗的人,會說吃水果、堅果,或是「蛋白質</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>」<br /><br /><span style="font-family: inherit;">3. 還有一種答案是:都要瘦身了,餓不會怎樣。還可以斷食減</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>肥!<br /><br /><br />以經驗來看,我的答案是這樣的:<br /><br /><br /><b>如果這個人真的想要瘦成功,這三種回答都不對。</b><br />真正該回答的,是「<b><u>那個時間會餓的原因是什麼?</u></b>」<br /><br /><br /><span style="font-family: inherit;">1. 身體不會講話,只會感覺。身體製造能量的效率差(不運動</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的人較常見)、營養素不足、輕微脫水,你都可能會有餓的</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">感覺。 低卡食物絕對解決不了前兩個原因。第三個可能勉強吧?(</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>還是你吃的是貓糧?)<br /><br /><span style="font-family: inherit;">2. 水果、堅果、「蛋白質」,可能營養比較多沒錯。但是..</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">...如果真的是缺營養素,目標又是瘦,那這些東西再怎</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">麼營養,還是等於多吃了一些熱量進來。這是一個看似有道</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>理,但卻毫無策略可言的方式。挖東牆補西牆<br /><br /><span style="font-family: inherit;">3. 斷食聽起來有幾分道理,不過如果沒有解決原本的問題,這</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>剛好是個自殺式建議<br /><br /><br /><span style="font-family: inherit;">可是多數人的努力就用在這些地方。鑽研怎樣的東西又飽又</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">沒熱量、鑽研怎樣的點心最不容易堆積成脂肪又最好取得、</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">或鑽研怎樣堅忍不拔地在短期內餓死自己,變成一個低水平</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">勤奮迴圈,體質越變越差,然後二三十歲的人,說是因為自</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>己老了。<br /><br /><br />再舉個例子:</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="display: inline; font-family: inherit;"><b>運動前要吃什麼才會有力氣?</b></span></span></blockquote>
<span style="font-size: large;"><span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><br /><span style="font-family: inherit;">如果有人這樣問,按照上面的邏輯,你第一個會回答什麼呢</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>?<br />請留言,看看你想的是不是跟我一樣</span></span><span style="color: #ba0000; font-size: large;">👊👊👊</span><br />
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<span style="color: #ba0000; font-size: large;"><br /></span><span style="color: #ba0000; font-size: large;">粉絲們的回答請見貼文下留言:</span>
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<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1474885849308899&width=500" style="border: none; overflow: hidden;" width="390"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-90226840373928548192019-02-20T14:27:00.000+08:002019-02-20T14:45:56.349+08:00「好學」的黑暗面:知道得越多,越不行動<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">最近不約而同地,有幾個身邊人問女大生:</span><br style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;" /><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /></span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><span style="font-family: inherit;">「為什麼你最近比較少寫那種滿滿的知識、讀起來又痛苦又</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>爽的超長文章啊?」</span></span></blockquote>
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br />另外有人則是說:</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;">「女大生你是不是劣化了!感覺變不專業了!」</span></span></blockquote>
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br />這…...好嚴厲的指控啊。</span></span><br />
<a name='more'></a><span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><span style="font-family: inherit;">我想,我不如就著這個話題,來分享一個我從出道(?)以</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>來的有趣發現。<br /><br /><br />-------------<br /><br /><br /><span style="font-family: inherit;">身為一個教練跟作者,從客戶、健身房眾生與各種讀者交流</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>中,長期下來也收集了不少經驗。<br /><br /><span style="font-family: inherit;">由於女大生是一個天生的分析狂,時間一久,我開始一直觀</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>察到一個讓我想破頭也不懂的奇怪規律:</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><b>「健身這件事,越『好學』的人,越少付諸實行」</b></span></span></blockquote>
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><span style="font-family: inherit;">剛開始當教練時,我一直以為,當粉絲有了疑問,給出更多</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的知識,以及回答更多的問題,是我能給對方最好的幫助。</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">所以我花了很多時間「傳道、授業、解惑」,盡可能地回答</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>每一個學生或私訊的問題、盡可能給對方更多的參考資料。<br /><br /><span style="font-family: inherit;">我一直以為「好學」會跟行動畫上等號,直到上面這個「知</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>行不合一」的規律越來越明顯,我才開始明白一件事:</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><b>「我沒有真的幫到這些人」</b></span></span></blockquote>
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br /><span style="font-family: inherit;">在健身的世界裡,你擁有的所有知識,如果沒有讓你更想或</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>更容易去做,那他就是沒有用的。<br /><br /><span style="font-family: inherit;">擁有知識的感覺非常好,他能緩解你不採取行動或還沒得到</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">最佳行動方法的焦慮。知識也可以讓你有一種「已經得到」</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的錯覺,了解肌肉是怎麼長出來的以後,彷彿已經得到了那</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>些肌肉。<br /><br />(對了,開頭提到的發問者,剛好也都沒有在規律運動呢)<br /><br /><br />-------------<br /><br /><br />講到這,是否覺得有點沈重或中槍呢?<br /><br /><span style="font-family: inherit;">如果是這樣,不如我再分享一件事:我會了解這個現象,是</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">因為我本人心有戚戚焉。畢竟身為一個學霸,總免不了陷入</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>思想的巨人行動的侏儒之坑。<br /><br /><span style="font-family: inherit;">舉例來說,有一陣子,我希望跟家人有更好的「溝通」,於</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>是我連續看了三到四本跟溝通還有對話技巧相關的書。<br /><br /><span style="font-family: inherit;">但事到如今,我一次都還沒有實踐過。每次都可以想出不用</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>實行的好理由。<br /><br /><span style="font-family: inherit;">另外一件事,則是大概去年前年,我正在寫<a href="https://www.books.com.tw/products/0010788974">《健身從深蹲開</a></span><a href="https://www.books.com.tw/products/0010788974"><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span></a><span style="font-family: inherit;"><a href="https://www.books.com.tw/products/0010788974">始》</a>這本書,每次定好的交稿期限快到,死到臨頭時,我第</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>一件做的事都不是「寫」,或者是整理我的教學筆記。<br /><br /><span style="font-family: inherit;">我在幹嘛呢?我會開始焦慮地狂買書或拿起書架上的一些幾</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">百年沒看有可能一輩子都不會看的書,開始一字一字啃,因</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>為我覺得「我知道得還不夠多,不足以寫出這個章節」!<br /><br /><span style="font-family: inherit;">最後的結果是啥?曠日費時、沒完沒了的拖稿,花了比原本</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>需要的多幾十倍的力氣在沒必要的事情上。<br /><br />(結果寫書的最大收獲是因此看完一大堆書)<br /><br /><br />-------------<br /><br /><br />說了這麼多,回到一開始的話題:<br /><br /><span style="font-family: inherit;">女大生做事的方法一直在變,而且一定是夠關注我的人,才</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">能夠輕易指出這些變動的軌跡。這也是為什麼收到指教,即</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>使是批評,我也都由衷的開心與感謝。<br /><br /><span style="font-family: inherit;">不過,在這些看起來互不相關的變動裡,唯一不變的,就是</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><b>我把時間花在「提供更有效的專業幫助」</b>。<br /><br /><span style="font-family: inherit;">這個「幫助」,可能會在不同的階段,以不同的形式呈現。</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">我不敢說我知道最好的方式,不過我很清楚,我的任務是「</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>讓知識成為力量」,真的用得出來的力量。<br /><br />共勉之。做個好學的行動者吧</span><span class="text_exposed_show" style="background-color: white; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><span style="color: rgba(0 , 0 , 0 , 0);">👊👊👊</span><br /><br /><br /><br /><br /><span class="_5mfr" style="color: #1c1e21; font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t5d/2/16/1f3c6.png?_nc_eui2=AeEs3UPQ41m5Ax7GrpWwrFWKmzNtxu58S9doqFDwHVuXyLYHR0WvAI-tMXjq1l8rdVg_EivGDMAKkMt4cVKThFr9n95FUqe0wSk62ZETyH9_eQ"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🏆</span></span><span style="color: #1c1e21;">健美女大生12週居家徒手健身計畫</span><span class="_5mfr" style="color: #1c1e21; font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t5d/2/16/1f3c6.png?_nc_eui2=AeEs3UPQ41m5Ax7GrpWwrFWKmzNtxu58S9doqFDwHVuXyLYHR0WvAI-tMXjq1l8rdVg_EivGDMAKkMt4cVKThFr9n95FUqe0wSk62ZETyH9_eQ"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🏆</span></span><br /><span class="_5mfr" style="color: #1c1e21; font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tc1/2/16/25b6.png?_nc_eui2=AeE1c2vRui3aqV8-dMqWFrbHhiHR5eSf00e7hPAznXL8HH3-V-W2Fze3YqeKKY0NXGJigSExuwj9Y2iCTRLOWhL6WMUZhgko-MTVm7wFsLy5wg"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">▶️</span></span><span style="color: #1c1e21;">傳送門:</span><a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fgoo.gl%2FE4ct8N%3Ffbclid%3DIwAR0ugF-PrAyuZXfFq7Fm5KMDxbDHbifOmjGtMqN8C5S0Me32ov-5i6gfQ1I&h=AT2JrqFHMH5xvDjIqjVABcQ_OyJ02uSTwazdYFvTbN9_NoA9BYjt3jr43T_HKnuyuRx8G_c4FKj6m5MaB-4K3RQ5G7c8IG6P6W-fiYa3Ucxl5FGz-ZIRLG0MWL54P2OaBTxrMZ76KjIY" rel="nofollow noopener" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank">https://goo.gl/E4ct8N</a><br /><br /><span style="color: #1c1e21;">(圖為風之宮殿)</span><br /><span style="color: #1c1e21;">(選字居然選風之供電)</span><br /><span style="color: #1c1e21;">(難不成想呼應最近的新聞)</span></span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><span style="color: #1c1e21;"><br /></span></span></span>
<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="482" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FCollegeMuscleGirl%2Fposts%2F1470839099713574&width=500" style="border: none; overflow: hidden;" width="390"></iframe>健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-43228742242515944932019-02-20T14:20:00.001+08:002019-02-20T14:44:35.869+08:00生酮飲食可以吃嗎?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi594TGFlcOd7Wqzi5IUrO32_HLy_SAS2GBY0SWEiBQCfWBEZ4aJh6hwYz1ZSczp3y6VQDNSLblqxg9Q0Nkwst2F9kI-uFeF0XbjDUbDtpEE_LF5GOHklo59IYEMpvG5IW1g6dAzfeL1uM/s1600/49696348_1460113910786093_1581306670900838400_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="329" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi594TGFlcOd7Wqzi5IUrO32_HLy_SAS2GBY0SWEiBQCfWBEZ4aJh6hwYz1ZSczp3y6VQDNSLblqxg9Q0Nkwst2F9kI-uFeF0XbjDUbDtpEE_LF5GOHklo59IYEMpvG5IW1g6dAzfeL1uM/s1600/49696348_1460113910786093_1581306670900838400_o.jpg" /></span></a></div>
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<span style="font-size: large;"><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">這幾天一直有人問女大生對這個新聞的看法。我想提出一個</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: , , , ".sfnstext-regular" , sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">比較少人知道的觀點:</span></span><br />
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<span style="font-size: large;"><b><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">不管你靠吃哪種飲食瘦下來,你的效果能不能維持,幾乎都</span><wbr style="background-color: white; color: #1c1e21; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif;"></wbr><span class="word_break" style="background-color: white; color: #1c1e21; display: inline-block; font-family: , , , ".sfnstext-regular" , sans-serif;"></span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif;">是看一個關鍵因素:「代謝有沒有提高」。</span></b></span></blockquote>
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"></span></span><br />
<a name='more'></a><span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><span style="font-family: inherit;">「提高代謝」幾乎是唯一可以確保你能「有效而且持續有效</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>」的方法。不管你用哪種瘦身方式。<br /><br /><span style="font-family: inherit;">靠生酮飲食能不能瘦?當然可以。但只要稍微知道生酮的原</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>理,就會知道它犧牲掉的,就是「代謝速度」。<br /><br /><span style="font-family: inherit;">當碳水化合物不足,脂肪就無法透過原本最快的途徑被氧化</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">掉(因為走這條路,需要碳水化合物的某個代謝產物),導</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>致脂肪「被迫」轉移到另一條透過肝臟代謝的路徑。<br /><br /><span style="font-family: inherit;">這是生酮飲食的原理。它可以增加我們身體對脂肪的利用,</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">但是,是透過「比較沒效率」的那條路徑。這種方式對於增</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>加身體的代謝速度,幾乎只有負面影響。</span></span><br />
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline; font-family: , , , ".sfnstext-regular" , sans-serif;"><br /><br />代謝低代表什麼?<br /><br />第一,肌肉流失得快;<br />第二,肚子很難減;<br />第三,未來瘦身的能力;<br />第四,老化;<br />第五,阻礙運動效果;<br />第六,心血管健康可能亮警報。<br /><br /><span style="font-family: inherit;">(你只要多去觀察幾個真正實踐完全的生酮的人,注意通常</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>被生酮吸引的人是什麼族群,你就會知道我在說什麼)<br /><br /><br /><span style="font-family: inherit;">我不是說生酮飲食不好。如果你沒有飲食概念,你一開始一</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">定會學到非常多關於「如何挑選有品質的食物」的知識。這</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">對你一定是好的,無庸置疑。更不要說,現代人生活裡,精</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">緻碳水無處不在,往另一個方向靠一定能讓你的健康馬上改</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>善。(這也是為何這麼多人被吸引)<br /><br /><span style="font-family: inherit;">只是他不是萬能的。他有他的限制、它必須犧牲的地方、以</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">及某些潛在風險(例如這個新聞)。我的底線就是:對長期</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>的健康與瘦身效果看來,他真的,沒有比較有用。<br /><br /><br />(圖片來源:<a data-lynx-mode="asynclazy" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fgoo.gl%2FktkrLa%3Ffbclid%3DIwAR137giEpGuCwhAzbjR_8PbxPU5sxUzBtcynSM-2cD7A3WLRAKzYykHUkzY&h=AT3h1u2e-I7mDemvkJJIjet31dyttKASzes7rHQrbXsbTGHoHoWERreeXOioCVe8VKutDFa5iwquthZnFXcZtjqGxCQjk4wA3GXe0zMW2aAjbK4FiepgUzdJXmyXEpjShlePSw-DYUcj" rel="nofollow noopener" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration-line: none;" target="_blank">https://goo.gl/ktkrLa</a>)</span></span><br />
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0tag:blogger.com,1999:blog-5631550848934186211.post-5391418964449903372019-02-20T14:16:00.000+08:002019-02-20T14:16:49.215+08:00養成習慣為什麼那麼難?<div class="separator" style="clear: both; text-align: center;">
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同一個習慣,今天、明天、下週、下個月,都長得不一樣。<br /><br /><span style="font-family: inherit;">健身效果的「難」取得,來自於我們在此時此刻,把所有未</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">來每一刻要做的事,全部濃縮在一起看待。就像是把彩色玻</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">璃紙放在眼前,一次放一張的話都可以看得到前面,但一次</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">放十張,就完全看不到了。一次吃一塊牛排沒有問題,但一</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>次吃下一頭牛?想到就覺得好反胃。<a name='more'></a><span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><span style="font-family: inherit;">這就是對「習慣」有誤解時,常會做的事:<b>一次性地把自己</b></span><b><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>弄爆,然後中斷,然後再重來</b>。<br /><br /><span style="font-family: inherit;">我們常常被時間的把戲玩弄,想像未來每一個時間都是「此</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">時此刻」,因此,每天30分鐘的運動聽起來像是即將加入</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">職業舉重隊、每天多吃一口青菜聽起來像是要開始吃齋念佛</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">了、而每天多走一道樓梯聽起來則像是要參加台北101攀</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>登賽一樣。<br /><br /><span style="font-family: inherit;">然而,如果用正確的方式看待習慣,你就能把這種「還沒開</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>始就先被自己嚇死」的幻象一一擊破。<br /><br /><span style="font-family: inherit;">「習慣」最大的好處,就是<b>你越常做,它就越來越好做;你</b></span><b><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span></b><span style="font-family: inherit;"><b>越不常做,它就越來越難做</b>。大部分跟健康有關的習慣,做</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">一次、做兩次幾乎是沒有太大難度的,但為什麼想像起來卻</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">這麼困難?因為在這個當下,我們以為今天、明天、明年、</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">十年後,不管做幾次,這個習慣的挑戰程度都跟第一天一樣</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>。<br /><br /><span style="font-family: inherit;">成功的人一定是付出很多的努力,這是無庸置疑的。但<b>成功</b></span><b><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span><span style="font-family: inherit;">的人「感覺」到的努力,跟還沒有到達那個位置的人「感覺</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span></b><span style="font-family: inherit;"><b>」到的努力,是不一樣的</b>。我們會覺得某個習慣「感覺起來</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>」很艱困,正是因為我們還沒有這個習慣。<br /><br /><span style="font-family: inherit;">記得,不管什麼時候開始養成習慣,<b><u>只要專注在當天、當下</u></b></span><b><u><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span></u></b><span style="font-family: inherit;"><b><u>的那個努力就好,其他的,就交給以後去煩惱</u></b>。通常到了那</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>個時候,你的想法早就跟現在完全不同。</span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show" style="display: inline; font-family: inherit;"><br /><br /><br /><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t5d/2/16/1f3c6.png?_nc_eui2=AeEs3UPQ41m5Ax7GrpWwrFWKmzNtxu58S9doqFDwHVuXyLYHR0WvAI-tMXjq1l8rdVg_EivGDMAKkMt4cVKThFr9n95FUqe0wSk62ZETyH9_eQ"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🏆</span></span>健美女大生12週居家徒手健身計畫<span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t5d/2/16/1f3c6.png?_nc_eui2=AeEs3UPQ41m5Ax7GrpWwrFWKmzNtxu58S9doqFDwHVuXyLYHR0WvAI-tMXjq1l8rdVg_EivGDMAKkMt4cVKThFr9n95FUqe0wSk62ZETyH9_eQ"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">🏆</span></span><br /><span class="_5mfr" style="font-family: inherit; margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tc1/2/16/25b6.png?_nc_eui2=AeE1c2vRui3aqV8-dMqWFrbHhiHR5eSf00e7hPAznXL8HH3-V-W2Fze3YqeKKY0NXGJigSExuwj9Y2iCTRLOWhL6WMUZhgko-MTVm7wFsLy5wg"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; font-family: inherit; height: 16px; text-decoration: none; text-shadow: none; vertical-align: text-bottom; width: 16px;">▶️</span></span>傳送門:<a data-lynx-mode="asynclazy" data-lynx-uri="https://l.facebook.com/l.php?u=https%3A%2F%2Fgoo.gl%2FE4ct8N%3Ffbclid%3DIwAR0eenmjBK4S1fOBjZVFNIarMFbJBdWVxD47A0eb0JL1Y8l2eAEjCOgWZSo&h=AT1CJui-z46_6hEfYVc2hoY_Y7VoDl3qqiJDFT1up5GRiFuXMGCNV_rgvXj5yYmtajJMtKZsYmVPDnwg3mq5g1QH0QryGZ_CSsLIhdyl5U3SN1OHGE5LjSaN2AsWRpCew3t252ZPitoX" href="https://goo.gl/E4ct8N?fbclid=IwAR0eenmjBK4S1fOBjZVFNIarMFbJBdWVxD47A0eb0JL1Y8l2eAEjCOgWZSo" rel="nofollow noopener" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank">https://goo.gl/E4ct8N</a><br /><br />(圖片取自《健身從深蹲開始》一書)</span></span></div>
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健美女大生http://www.blogger.com/profile/09990605930728289427noreply@blogger.com0