想把"fat搞成雞肉" -- 還需上力量訓練和注意飲食！

目前業界認為最有效的方法就是增肌減肥同時進行，力量訓練，有氧和飲食結合起來。    

 

先看看兩位網上著名減肥專家如何說

 

Gravity Transformation

 

9 steps

1. Train the whole body

2. Weight training

3. Cardio

4. Diet - choose one that you can stick w9 Steps to Lose Your Belly (BASED ON SCIENCE)ith

5. Increase fiber content in food

6. Put more protein into food

7. Cut on sugar

8. Cut alcohol 

9. Don't stress

 

 

 

How To Lose Weight in 3 Easy Steps!

1. Fast

2. Weight Train

3. Sleep Longer

 

 

 

Jeremy

 

 

 

0:00 - The 2 types of belly fat 

0:32 - The key to losing belly fat (Layne Norton)

1:42 - Nutrition plan (Alan Aragon)

 

6:38 - Exercise plan (Eric Trexler）

. Resistance training: reduce muscle mass loss, which helps with better muscle definition and appetite regulation) 
. Cardio:   keeping your expenditure higher when that non-exercise activity starts to go down over time. Everything that gets you moving — i.e., including NEAT — counts.?

 

9:40 - How sleep affects belly fat (Bill Campbell)

 

13:04 - Why most people fail (Laurin Conlin)