m******e
发帖数: 406 | 1 大家都吃什么减少疲劳，还能帮助身体复原，特别是膝盖和腿部肌肉？
我个人大概跑了半年，减了10多磅，现在每周跑两次，一次treadmill大概4-5迈，一个
小时，还有周末参加group run大概6-7mile，基本上都跑得很慢，算jogging吧
现在体重大概185lbs，BMI 25， 体脂比较高22, 现在吃得不多，就感觉特疲劳，吃多
了又觉得体重控制不了，跑步还是越轻越好，想想当初200lbs的时候，跑起来那个痛苦
，真像举着哑铃跑步 |
M**u
发帖数: 10158 | 2 就跑两次用得到那么疲劳么。。。
【在 m******e 的大作中提到】
: 大家都吃什么减少疲劳，还能帮助身体复原，特别是膝盖和腿部肌肉？
: 我个人大概跑了半年，减了10多磅，现在每周跑两次，一次treadmill大概4-5迈，一个
: 小时，还有周末参加group run大概6-7mile，基本上都跑得很慢，算jogging吧
: 现在体重大概185lbs，BMI 25， 体脂比较高22, 现在吃得不多，就感觉特疲劳，吃多
: 了又觉得体重控制不了，跑步还是越轻越好，想想当初200lbs的时候，跑起来那个痛苦
: ，真像举着哑铃跑步
|
L********e
发帖数: 1202 | 3 你年轻你不懂的。
多Stretch试试？
【在 M**u 的大作中提到】
: 就跑两次用得到那么疲劳么。。。
|
m******e
发帖数: 406 | 4 这个分人吧，还要看体重，有个和我同龄，比我轻40多磅的哥们一起跑，每次都比我轻
松，我只能想象自己是背了一个45lbs的大铁片在身上和他一起跑，来自我安慰一下，当然我还是需要加强锻炼 :-)
【在 M**u 的大作中提到】
: 就跑两次用得到那么疲劳么。。。
|
m******e
发帖数: 406 | 5 多谢，吃得方面有没有什么建议，你一般都吃些什么，既能保持训练质量，又能控制体
重？
【在 L********e 的大作中提到】
: 你年轻你不懂的。
: 多Stretch试试？
|
M**u
发帖数: 10158 | 6 恩。。。有可能。。。
有什么好的strentch的video推荐吗？
【在 L********e 的大作中提到】
: 你年轻你不懂的。
: 多Stretch试试？
|
L********e
发帖数: 1202 | 7 不好意思，我吃不太胖。细胳膊细腿也很难看的。
也是感觉跑完恢复不过来。经常想起小时候不管多累睡一觉就全没事了。后来注意
stretch稍微好点。哪不利索多拉哪儿。
【在 m******e 的大作中提到】
: 多谢，吃得方面有没有什么建议，你一般都吃些什么，既能保持训练质量，又能控制体
: 重？
|
m****h
发帖数: 4751 | |
g********s
发帖数: 1969 | 9 carb: whole grain - whole wheat bread, brown rice, oats, etc
Protein: chicken breast, fish, lean cut beef, etc
oil: EV olive oil,
Vitamin: green leave veg, fruits,
drink: water, fat-free milk
Portion control is the key!
【在 m******e 的大作中提到】
: 多谢，吃得方面有没有什么建议，你一般都吃些什么，既能保持训练质量，又能控制体
: 重？
|
M**u
发帖数: 10158 | 10 我发现我很喜欢吃beef...
每次去potobelly都爱点chilli和large roast beef...
制体
【在 g********s 的大作中提到】
: carb: whole grain - whole wheat bread, brown rice, oats, etc
: Protein: chicken breast, fish, lean cut beef, etc
: oil: EV olive oil,
: Vitamin: green leave veg, fruits,
: drink: water, fat-free milk
: Portion control is the key!
|
|
|
I*D
发帖数: 40035 | 11 为什么我跑的比你多，跑的比你久，吃的不比你多，我怎么就没减下一磅的体重呢，没
天理啊 |
S*********g
发帖数: 7653 | |
l*********n
发帖数: 831 | 13 不好意思，我吃不太胖。细胳膊细腿也很难看的。
太羡慕了！！
【在 L********e 的大作中提到】
: 不好意思，我吃不太胖。细胳膊细腿也很难看的。
: 也是感觉跑完恢复不过来。经常想起小时候不管多累睡一觉就全没事了。后来注意
: stretch稍微好点。哪不利索多拉哪儿。
|
R*****s
发帖数: 41236 | 14 多喝水，少吃肉， 一周10多迈消耗的热量大概只相当于半块大pizza...
【在 m******e 的大作中提到】
: 大家都吃什么减少疲劳，还能帮助身体复原，特别是膝盖和腿部肌肉？
: 我个人大概跑了半年，减了10多磅，现在每周跑两次，一次treadmill大概4-5迈，一个
: 小时，还有周末参加group run大概6-7mile，基本上都跑得很慢，算jogging吧
: 现在体重大概185lbs，BMI 25， 体脂比较高22, 现在吃得不多，就感觉特疲劳，吃多
: 了又觉得体重控制不了，跑步还是越轻越好，想想当初200lbs的时候，跑起来那个痛苦
: ，真像举着哑铃跑步
|
T****O
发帖数: 407 | 15 Before and after your run, my suggestion is to drink only fluid that has
less or zero calories. That would force your body to burn fat. Warn you:
fat-burning a brutal process. You'll hate yourself during the run.
During the day, you should eat WHOLE GRAIN only meal, no fat and just-enough
protein, drink a lot water. |
R***n
发帖数: 733 | |
m******e
发帖数: 406 | 17 多谢，收藏了
【在 g********s 的大作中提到】
: carb: whole grain - whole wheat bread, brown rice, oats, etc
: Protein: chicken breast, fish, lean cut beef, etc
: oil: EV olive oil,
: Vitamin: green leave veg, fruits,
: drink: water, fat-free milk
: Portion control is the key!
|
m******e
发帖数: 406 | 18 这个说明你底子好，没肥可减
【在 I*D 的大作中提到】
: 为什么我跑的比你多，跑的比你久，吃的不比你多，我怎么就没减下一磅的体重呢，没
: 天理啊
|
m******e
发帖数: 406 | 19 看到你前段时间的总结，赞一下，你前后照片的对比实在是很强烈，敬仰一下
【在 R*****s 的大作中提到】
: 多喝水，少吃肉， 一周10多迈消耗的热量大概只相当于半块大pizza...
|
m******e
发帖数: 406 | 20 Good suggestion, I will try.
Weekday run will be fine. But for the weekend run, I normally eat a piece of
bread and run or walk for the whole morning. Do you skip the breakfast when
you are running in the morning?
enough
【在 T****O 的大作中提到】
: Before and after your run, my suggestion is to drink only fluid that has
: less or zero calories. That would force your body to burn fat. Warn you:
: fat-burning a brutal process. You'll hate yourself during the run.
: During the day, you should eat WHOLE GRAIN only meal, no fat and just-enough
: protein, drink a lot water.
|
|
|
w*******e
发帖数: 2651 | 21 I used to eat a banana or a bagel before the weekend long run.
Now I can go without anything, but just water. Perfectly fine!
It is recommended not to eat carbohydrate 3 hours before
a LHR training run in order to kick off fat burning process.
of
when
【在 m******e 的大作中提到】
: Good suggestion, I will try.
: Weekday run will be fine. But for the weekend run, I normally eat a piece of
: bread and run or walk for the whole morning. Do you skip the breakfast when
: you are running in the morning?
:
: enough
|
T****O
发帖数: 407 | 22 If you have enough time in the morning, eat something simple, and drink
enough fluid. Juice would be good.
Banana is a great morning-run food because it has rich Potassium. But eat
those at least 1 hour before running.
But I take it that your goal is to get slim, so you could give no-breakfast
a try. You still have to drink enough fluid. Pay close attention to what
your body tells you. If you feel tired and heavy, you should keep going.
If you feel dizzy, cold or numb, Stop! Drink some calories then continue,
because you are low on blood sugar.
Basically, you want to have some carbohydrates in your system so that at the
beginning milage you can warm up smoothly and your body would have a heads-
up time to begin fat-burning metabolism.
However, a serious slimming plan would involve carefully monitored diet too.
Running is not sufficient. You could go to a gym and ask if they provide
such service or training. Large gyms usually do. I've seen how fast people could
get slim: 1-2 months and then a huge difference. But it's hard, be aware. Good
luck!
of
when
【在 m******e 的大作中提到】
: Good suggestion, I will try.
: Weekday run will be fine. But for the weekend run, I normally eat a piece of
: bread and run or walk for the whole morning. Do you skip the breakfast when
: you are running in the morning?
:
: enough
|
m******e
发帖数: 406 | 23 thanks, I did what you told me today, feel good.
【在 w*******e 的大作中提到】
: I used to eat a banana or a bagel before the weekend long run.
: Now I can go without anything, but just water. Perfectly fine!
: It is recommended not to eat carbohydrate 3 hours before
: a LHR training run in order to kick off fat burning process.
:
: of
: when
|
m******e
发帖数: 406 | 24 多谢您的回复，每次都很详细具体，看到总是感觉有所收获，非常感谢！
But I take it that your goal is to get slim, so you could give no-
breakfast a try.
对的，就是想减脂，我会按你说的试试，谢谢
Running is not sufficient. You could go to a gym and ask if they provide
such service or training. Large gyms usually do.
我们家附近有个LA fitness，我回头去问问，不知道是不是付费的服务，敢问还有那些大gyms会提供
类似的，我倒是有个同学在国内3个月减了几十磅，他是找的付费健身教练，听说好像一天3小时训练以
跑步为主，他一个假期就变了个人
【在 T****O 的大作中提到】
: If you have enough time in the morning, eat something simple, and drink
: enough fluid. Juice would be good.
: Banana is a great morning-run food because it has rich Potassium. But eat
: those at least 1 hour before running.
: But I take it that your goal is to get slim, so you could give no-breakfast
: a try. You still have to drink enough fluid. Pay close attention to what
: your body tells you. If you feel tired and heavy, you should keep going.
: If you feel dizzy, cold or numb, Stop! Drink some calories then continue,
: because you are low on blood sugar.
: Basically, you want to have some carbohydrates in your system so that at the
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