12周减肥计划.doc

减肥是一场持久战，需要持之以恒，因此一个完美的减肥计划就显得十分重要了。下面小编跟大家分享能让大家在12周之后完美变身的减肥计划。第一阶段(1-6周)攻略1：减少50%的碳水化合物。减少你当前摄入碳水化合物的一半来刺激脂肪的燃烧。例如体重为180磅的健美者，一般日摄入碳水化合物应该是每磅体重2-3克(360-540克)，这样的量是足够使肌肉生长并且没有肪生长的风险。如果你每天进食500克碳水化合物，那么，可以大幅度的减掉一半，只进食250克。这样，你可以一周内减掉1-2磅的脂肪。攻略2：如果你对你自己日摄入碳水化合物的量并不清楚，那么就简单的减去你日常中摄入碳水化合物的一半，例如，你平时一餐吃一个土豆的，那么减掉一半，吃半个，如此类推，都减去一半。攻略3：增加蛋白质，这是最基本的原理，在你减低碳水化合物的摄入时，你必须增加蛋白质，假设你当前每磅体重消耗1克蛋白质，一旦你开始了低碳水化合物饮食，就要增加多40-50克的蛋白质摄入，以体重180磅为例，则每天的蛋白质摄入量应该从180克增加到220-230克。攻略4：低碳水化合物饮食减少了肌糖原的储存(因为它被用做支持身体能量的需要和训练时的能量)，并且，加速了脂肪和蛋白质的燃烧。攻略3的目的是通过增加蛋白质来防止肌肉在锻炼时被用做能量，坚持增加40-50克蛋白质的准则就可以了，不用过多。攻略5：放弃有氧训练，有氧训练是很好的一种很好的减少脂肪储存的方法，然而，大多数人在采用低热量低碳水化合物饮食时，有氧训练是不可以的，在锻炼是应该注意保护好难以获得的肌肉。脂肪会在其他的时间里用做支持身体恢复的能量而消耗掉的。第二阶段(7-12周)攻略6：控制新陈代谢。很多人可以通过前面5种攻略瘦下来，但是，这种低碳水化合物饮食也遭遇到同样的一个老问题。因为长时间的重复着低碳水化合物，身体已经适应了，代谢也将因此而减缓。这是脂肪的代谢燃烧遇到了麻烦。为了避免代谢的减缓，从第七周开始，每天再减去50-100克的碳水化合物，体重在180磅以下的，接下来的6周中，每天进食50-70克碳水化合物，而体重大于180磅者，每天则摄入70-100克。攻略7：更多的增加蛋白质。在碳水化合物减少时(攻略6)增加蛋白质摄入，每天每磅体重需要2克。这样的增加是为了在接下来的燃烧脂肪的过程中确保肌肉的维持。攻略8：在训练后进食碳水化合物，在训练后，应该马上摄入的碳水化合物，来提高胰岛素的水平并且抵消在低碳水化合物饮食中导致的crotisol增加产生的消耗分解肌肉的作用。吃50-100克(一天中碳水化合物的大部分在这时候吃)的复合碳水化合物(土豆，米饭)和少量的简单碳水化合物(蜜糖，果酱等)。攻略9：在采用低碳水化合物饮食时，因为热量的减低，会产生对食物的渴望，人会感到比较强的饥饿感，最好用来欺骗和抵消身体的这种渴望的方法是，选择高纤维低碳水化合物的蔬菜。像蘑菇，莴苣，包菜，卷心菜等。这些蔬菜的热量和碳水化合物很低，可以用来作为小餐时的点心，填饱肚子。它们同时也提供了很多身体需要的来自植物的营养和纤维。攻略10：不要拒绝增加点盐份。当碳水化合物被限制到每天低于100克，身体便作出降低aldosterone(这是一种协助水和钠在体内存留的荷尔蒙)的输出的反应。因此，水在低碳水化合物的饮食中无法存留，所以，你可以在你的食物中随便添加你喜欢的含盐的风味调料(酱油等)。攻略11：使用含支链氨基酸和glgtamine的补剂。bcaa在糖原储存很低时，被当作能量燃烧，6-8克的bcaa可以抵消肌肉的分解作用。而含glutamine的补剂可以缩短低碳水化合物饮食中cortisol增加导致的分解作用。180磅的健美者需最少摄入6克每天，分别在训练前后服用。超过180磅者则至少需要9克，同样是在训练前后分开服用。攻略12：休整。这是另一个防止身体适应因而代谢减缓的方法。在第7-12周的循环后，每隔7-10天进行一次完全的休息，在着一天内，碳水化合物可以提高到每磅体重2-2.5克，而蛋白质减少到每磅体重1克。这天内，你可以吃自己喜欢的很丰富的碳水化合物，满足以下身体对美味的渴望。第二天开始，回到攻略6，从新开始心得循环。/home.php?mod=space&uid=178333/forum.php?mod=viewthread&tid=1566013/bs/forum.php?mod=viewthread&tid=169214/review.asp?newsid=314/forum.php?mod=viewthread&tid=56353/forum.php?mod=viewthread&tid=263760/c/forum.php?mod=viewthread&tid=82129/forum.php?mod=viewthread&tid=1155448/thread-3879251-1-1.html/bbs/forum.php?mod=viewthread&tid=786653/forum.php?mod=viewthread&tid=5969367&extra=/forum.php?mod=viewthread&tid=114772/forum.php?mod=viewthread&tid=3681/web/bbs/forum.php?mod=viewthread&tid=282626/forum.php?mod=viewthread&tid=177461http:/indulge-dessertlounge.co.uk/node/51?page=3895#comment-194811http:/www.myokez.tw/forum.php?mod=viewthread&tid=125827/bbs/forum.php?mod=viewthread&tid=23784/forum.php?mod=viewthread&tid=347089/forum.php?mod=viewthread&tid=50426/forum.php?mod=viewthread&tid=171149/review.asp?newsid=3079/forum.php?mod=viewthread&tid=5969382&extra=http:/23193.com/read.php?tid=10661/bbs/forum.php?mod=viewthread&tid=1020&extra=/ask/question.php?qid=267718/review.asp?newsid=310/upload/forum.php?mod=viewthread&tid=1563935/review.asp?newsid=154/forum.php?mod=viewthread&tid=435582http:/1-/thread-141174-1-1.html/bs/forum.php?mod=viewthread&tid=169217/forum.php?mod=viewthread&tid=1298421/forum.php?mod=viewthread&tid=367255/forum.php?mod=viewthread&tid=1339121http:/www.jiehua.eu/forum.php?mod=viewthread&tid=127349/forum.php?mod=viewthread&tid=532103/forum.php?mod=viewthread&tid=8199/forum.php?mod=viewthread&tid=56358/thread-213157-1-1.html/forum.php?mod=viewthread&tid=373735/forum.php?mod=viewthread&tid=249534/xslbbs/forum.php?mod=viewthread&tid=184558/forum.php?mod=viewthread&tid=263766http:/www.wybl.jp/forum.php?mod=viewthread&tid=2187128/forum.php?mod=viewthread&tid=1155461/thread-3879357-1-1.html/c/forum.php?mod=viewthread&tid=82136/web/bbs/forum.php?mod=viewthread&tid=282646/forum.php?mod=viewthread&tid=5969409&extra=/bbs/forum.php?mod=viewthread&tid=1021&extra=/forum.php?mod=viewthread&tid=171155/forum.php?mod=viewthread&tid=367262/forum.php?mod=viewthread&tid=119908/forum.php?mod=viewthread&tid=177469/review.asp?newsid=314/review.asp?newsid=127/forum.php?mod=viewthread&tid=3682/forum.php?mod=viewthread&tid=83258/bs/forum.php?mod=viewthread&tid=169221http:/1-/thread-141178-1-1.htmlhttp:/23193.com/read.php?tid=10661/forum.php?mod=viewthread&tid=139869&extra=/review.asp?newsid=3027/forum.php?mod=viewthread&tid=249541/forum.php?mod=viewthread&tid=78055/forum.php?mod=viewthread&tid=5969421&extra=/forum.php?mod=viewthread&tid=1065969/ask/question.php?qid=267720/bbs/forum.php?mod=viewthread&tid=786665/forum.php?mod=viewthread&tid=1339142/forum.php?mod=viewthread&tid=435601/forum.php?mod=viewthread&tid=532120/bbs/forum.php?mod=viewthread&tid=23787/forum.php?mod=viewthread&tid=347114/bbs/forum.php?mod=viewthread&tid=121827/forum.php?mod=viewthread&tid=50432/upload/forum.php?mod=viewthread&tid=1563972/forum.php?mod=viewthread&tid=263771/forum.php?mod=viewthread&tid=56361/home/space.php?uid=80339&do=blog&id=130087http:/www.jiehua.eu/forum.php?mod=viewthread&tid=127354/forum.php?mod=viewthread&tid=1155469http:/17/forum.php?mod=viewthread&tid=3143/bbs/forum.php?mod=viewthread&tid=100262/forum.php?mod=viewthread&tid=457829/forum.php?mod=viewthread&tid=171163/review.asp?newsid=122/review.asp?newsid=3083/thread-3879434-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