女生减脂塑形健身计划？英文双语对照

题主您好：

您现在的情况，建议先从力量训练开始，深蹲、剪蹲、硬拉、平板支撑等。增加您的肌肉含量。再辅以HIIT（高强度间歇有氧，在短时间内将高强度与低强度训练结合的健身方式，以下简称HIIT）。

1、为什么要先做力量训练呢？

脂肪在你进行有氧运动，特别是长时间的有氧运动时，是一个狡猾的坏蛋，它东躲西藏，常常会拉着小伙伴帮它垫背，这个小伙伴往往就是我们最宝贵的肌肉，如果你还在进行过度的节食（连自己的基础代谢量都吃不到），那么随之而来的就是身体素质的下降和基础代谢的减慢。最后你欢欣鼓舞地发现自己体重掉得好快，其实那都是肌肉在哭泣，而脂肪则依旧傲然挺立，如果你同时还在节食，那么此时你哪怕多吃一点点，它们都会立刻加入脂肪的阵营，从此进入恶性循环。

而无氧运动中，肌肉正在被蹂躏，等到你的糖原耗尽时，脂肪则开始变软和分解，也就是说，脂肪牺牲了自己，来帮助肌肉被蹂躏，训练结束后，你吃下高蛋白的食物，它会变成什么呢？会变成肌肉，也就是说：脂肪死伤了，肌肉强大了，于是，你的基础代谢变快了，你就更加吃不胖了，然后就进入了良性循环。

而且肌肉是能耗大户，静止状态下，一磅肌肉二十四小时消耗6卡的能量，而一磅脂肪只消耗2卡。例如：一个胖子肌肉含量大概占身体的30%，一个身材健美者肌肉含量约为身体的45%。他们每天即使不动，两人的基础代谢也能差出200多卡，俩馒头出去了。

在维持日常活动量的情况下，达拉斯有氧研究协会发现，每磅肌肉24小时基础热量消耗是30至50。

一定要牢记的一点是：同样体重的人，体脂率越低，基础代谢越快，越不容易肥胖，看上去越瘦。

2、HIIT和普通有氧运动的区别

很多人认为，只有持续40分钟以上的有氧训练才消耗脂肪。所以真正能减脂的运动是慢跑俩小时，是缓慢骑自行车俩小时。

某种程度上，这样的说法没错。大多数实验结果告诉我们，运动持续的越久，脂肪的作为燃料的比例也就越高。研究表明，中等强度的跑步中，男性在运动30分钟后，脂肪与糖的功能比例是一半一半。女性则需要36分钟，燃料的供给比例才是一半一半。到了九十分钟以后，跑步的燃料来源大概80%来自于脂肪。

可是，问题出来了：

问题一：普通人里一个个挑，能中等强度不歇气儿跑俩小时的站出来！

这是第一个长时有氧的弊病，这90分钟以上的运动时间，实在是没多少人能接受。

问题二：普通人里一个个挑，能每天用俩小时来跑步的，站出来！

这是长时有氧的第二个弊病。浪费时间太长，让人很难坚持，也很枯燥。选择这条路减肥的孩子，你们下了班，跑完步，还有时间做自己的事儿么？估计只剩下倒头睡了吧。

问题三：长时有氧说起来是80%脂肪燃烧率了，但总耗量很低。

持续40分钟以上的有氧，一般人也就是7到8公里每小时了。那一小时的热量消耗也就400左右（体重60kg左右），一次长时有氧跑四十分钟所消耗的热量就是260大卡左右。HIIT依运动不同消耗热量不同，但一般保守估计一小时也有1000（当然这世界上估计没人能做到一小时）。那么一次HIIT二十分钟的热量消耗就有330大卡。

问题四：谁告诉你做运动四十分钟前就全是糖供能了？

在运动中脂肪是一直在供能的好咩？比例一直不低的好咩？再不济也能到40%好咩？女生跑步的0-5分钟（第一阶段）的脂肪供给还一度达到过60%好咩？（这是因为女性体内的游离脂肪酸比较多的缘故）

问题五：你想要加盟一家年年亏损的企业，还是加盟年年增值的企业？

长时有氧在减重减肥时也减去了肌肉，减去了日常生活中消耗的热量。日常生活新陈代谢降低，意味着你如果不减去日常饮食的摄入总量。那你平时的脂肪储备会一天一天变多。原来一天能吃五个馒头，现在肌肉少了，只能代谢4个了。你要是还吃五个，那多吃的那一个全储存成脂肪了。

而HIIT不仅有助于减去总脂肪量、体脂百分比，而且提升了安静时脂肪的氧化率以及总体的新陈代谢。这也就是说，做完HIIT，即使是你坐在那儿看电视吃东西你也在消耗着热量与脂肪。

另外，由于HIIT消耗肌肉少，某种程度上，高强度运动时起到了无氧运动的作用，还会增加肌肉。增加肌肉就增加了基础代谢。以前你能吃五个馒头，现在能代谢掉6个了。你要是还吃五个，那你的脂肪也会一天天减少。

而HIIT由于在某种程度上是无氧肌肉训练和有氧训练的结合，实际上是从根本上改变了体质。把体重的设定点往下调整。

3、HIIT训练计划

说了这么多HIIT的好处。我们来说说日常生活比较容易采用的HIIT训练计划（所有计划至少12分钟，最多25分钟）。

日常跑步计划：学校操场，半圈快跑（有能力冲刺）半圈慢跑（也别走着）

跑步机计划：半分钟快跑，半分钟慢跑，然后一分钟快跑，一分钟慢跑，然后再半分钟快跑，半分钟慢跑。快跑慢跑的速度自己掌握，我认为快跑用最快速度的80%以上，慢跑用最大速度的50%比较合理。

自行车、动感单车：8秒冲刺，12秒普通骑。这是澳大利亚研究者实验中采用的方式，我觉得可行。

跳绳：跳半分钟来组双摇，大概20个。

家里的计划：我觉得比较靠谱的是直接上HIIT的操课，比如郑多燕和insanity。我觉得insanity比较好，郑多燕的强度恐怕低了点。

4、HIIT训练的重点

HIIT运动实际上就是间歇性的提高与降低运动强度，某种程度上自己可以排列组合。只要是大肌群训练（臀腿主要发力）、高低强度交替、持续15到20分钟，就能够达到HIIT的健身目的。至于高低强度交替的规律，我建议变化间隔要短，不要5分钟高强度，5分钟低强度。因为高强度时间太长，无法保证强度忠实完成。最后还是成为中等或低强度的训练。另外，变化的间隔越短，对于脂肪的供能比提升越多。

5、饮食

不吃动物脂肪、植物油合理摄入；

多吃牛肉、鱼肉、去皮鸡胸肉，做法不能油腻。绝不吃猪肉；

碳水适量；

少食多餐，随时饿了都可以啃个苹果、黄瓜、柿子之类；

多喝牛奶，多吃蔬菜。绝不喝任何瓶装饮料；

一个礼拜可以随便吃一次，称之为欺骗餐，目的是不让你的身体以为你处于饥荒时期而降低您的基础代谢。

此致

希望能帮到您

Problem advocate hello:

You present circumstance, suggest to begin from force training first, crouch greatly, cut crouch, pull forcedly, flat is propped up etc. Add your muscle content. Again complementary with HIIT (high strenth intermittence has oxygen, gymnastical means of union trains high strenth and low intensity inside short time, HIIT of the following abbreviation) .

1, why should do force to train first?

Adipose undertake in you oxygen moves having, when especially for long oxygen moves, it is a tricky rascal, it east hide Tibet, constant regular meeting is pulling young associate to help it pay a back, this young associate often is our most precious muscle, if you still are undertaking exceeding is on a diet (the basal metabolis amount that links oneself does not take) , so subsequently and those who come is fitness drop and of basal metabolis decelerate. You are filled with exultation finally the ground discovers him weight is dropped very quickly, actually that is muscle is crying, and adipose stand firm loftily as before, if you still are on a diet at the same time, so right now even if you eat little more, they can add adipose a group of people of same interest immediately, enter vicious circle from now on.

And in moving without oxygen, muscle is in by devastate, when when your glycogen is extinct, adipose begin to change soft is decomposed, that is to say, adipose sacrifice oneself, will help muscle by devastate, after training ends, you eat the food of next high protein, what can it become? Can become muscle, that is to say: Adipose casualty, muscle is powerful, then, your basal metabolis becomes fast, you more eat not fat, entered benign loop next.

And muscle is large family of specific power consumption, below static condition, quid muscle wastes 6 calories energy 24 hours, and quid is adipose use up 2 calories only. For example: 30% what content of muscle of a fatso seizes the body probably, a figure is strong and handsome person 45% what muscle content is the body about. They everyday although be not moved, the basal metabolis of two people also can be differred give many calories 200, two steamed breads went out.

Below the condition that maintains daily vivid momentum, dalasi has oxygen to study association discovers, quantity of heat of 24 hours of foundations uses up every pound muscle is 30 to 50.

Must remember well is: The person of equal weight, body fat rate is lower, basal metabolis is faster, jump over not easy and fat, look thinner.

2, HIIT and the distinction of common motion having oxygen

A lot of people think, last 40 minutes only the training having oxygen of above just is used up adipose. The motion that can reduce fat truly so is to canter two hours, it is slow ride a bicycle two hours.

Go up somehow, such statement is right. Most test result tells us, what motion lasts is longer, the adipose proportion that serves as fuel is higher also. Consider to make clear, in the ran of moderate strength, after the male is moving 30 minutes, adipose the functional scale with candy is half half. The female needs 36 minutes, the supply scale of fuel just is half half. After arriving 90 minutes, the fuel origin of ran probably 80% come from at adipose.

But, the problem came out:

Problem one: Each is carried in Everyman, can moderate strength does not rest gas the station that runs two hours comes out!

This is the first grows from time to tome the malady of oxygen, the athletic time of these 90 minutes of above, it is not much really the person can be accepted.

Problem 2: Each is carried in Everyman, can come with two hours everyday of ran, the station comes out!

This is long from time to tome the 2nd malady of oxygen. Wasteful time is too long, make a person very difficult hold to, very as dry as a chip also. Select the child that this road reduces weight, you issued a class, run pace, still time does his thing? Estimation is remained only touch the pillow slept.

Problem 3: Long from time to tome oxygen says is 80% adipose combustion rate, but total cost amount is very small.

Last 40 minutes of above have oxygen, average person namely 7 to 8 kilometers horary. Quantity of heat of that hour is used up also 400 the left and right sides (weight 60kg is controlled) , one subaltern from time to tome oxygen runs 40 minutes the quantity of heat that uses up is 260 kilocalorie left and right sides. HIIT differs according to motion hectic amount is different, but general and conservative estimation also has 1000 one hour (nobody estimates to be able to be accomplished one hour on this world of course) . So HIIT20 minute quantity of heat is used up have 330 kilocalorie.

Problem 4: Before who tells you to do exercise 40 minutes be before who tells you to do exercise 40 minutes, candy is offerred completely can?

Adipose in motion be to be in all the time offer can good baa? Scale all the time not low good baa? Can or else help also arrive 40% good baa? The 0-5 of schoolgirl ran minute (the first phase) has adipose supply still achieved 60% good baa for a time? (because the free fatty acid inside female body compares much reason,this is)

Problem 5: You want to join in the enterprise of an annual deficit, still join in the enterprise of annual rise in value?

Long from time to tome oxygen is being decreased when reducing weight again, also subtracted muscle, the quantity of heat that subtracted be used up in daily life. Daily life metabolism is reduced, if do not subtract,mean you of diet absorb gross. That you at ordinary times adipose reserve can become one days a day much. So one day can take 5 steamed breads, muscle is little now, can metabolize only 4. If you still eat 5, one that when eat more then stores completely adipose.

And HIIT conduces to not only subtractive per cent of fat of total adipose volume, body, and promoted quiet when adipose oxidation rate and overall metabolism. This that is to say, finish HIIT, even if you sit over to see TV have a thing you also are being used up quantity of heat and adipose.

Additional, because HIIT uses up muscle little, go up somehow, the effect that moves without oxygen had when high strenth moves, still can add muscle. Increased muscle to increase basal metabolis. You can take 5 steamed breads previously, can metabolize now 6. If you still eat 5, your adipose also can decrease every day.

And because HIIT is going up somehow it is training of the muscle that do not have oxygen and the union of training having oxygen, it is actually from go up at all changed a constitution. Go the set point of weight next adjustment.

3, HIIT trains a plan

Said the benefit of so much HIIT. The HIIT that says daily life is used more easily for us trains a plan (all plans at least 12 minutes, most 25 minutes) .

Daily ran plans: School sports ground, half tantivy (capable sprint) half canter (also going)

Ran machine plans: Half minutes of tantivy, half minutes canter, next a minute of tantivy, one minute canters, next again half minutes of tantivy, half minutes canter. Him speed that tantivy canters masters, I think tantivy uses the 80% above of the rapiddest rate, canter use the oldest rate 50% more reasonable.

Bicycle, use feeling bicycle: 8 seconds sprint, 12 seconds are common ride. This is the means that uses in Australian investigator experiment, I feel feasible.

Skip: Jump half minutes to come group double shake, probably 20.

The plan in the home: What I feel to rely on chart quite is to go up directly the military drill of HIIT, for instance Zheng Duoyan is mixed Insanity. I feel Insanity has been compared, zheng Duoyan's intensity is afraid bit lower.

4, the key that HIIT trains

HIIT motion is intermittence actually rise with reduce athletic intensity, go up somehow oneself can arrange combination. As long as it is big muscle group training (buttock leg basically sends force) , intensity of on any account is alternant, continuously 15 to 20 minutes, with respect to the gymnastical goal that can achieve HIIT. As to the rule with alternant intensity of on any account, I suggest metabolic interval wants short, do not want high strenth 5 minutes, 5 minutes of low intensity. Because high strenth time is too long, cannot make sure strength is true finish. Still become the training of medium or low intensity finally. Additional, metabolic interval is shorter, can more than promotion to be being offerred adiposely.

5, food

Do not have oil of tallow fat, vegetable reasonable absorb;

Eat meat of chicken breast of beef, cruelly oppress, flay more, practice cannot fat. Do not eat pork absolutely;

Carbolic water is right amount;

Eat much food less, at any time hungry can gnaw and so on of an apple, cucumber, persimmon;

Drink milk more, eat vegetable more. Do not drink any bottled beverage absolutely;

A worship can have casually, say to cheat eat, the purpose is the basal metabolis that the body that does not invite you thinks the your department reduces you at famine period.

Your's sincerely

The hope can help you