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减肥对抗胃酸奋斗史

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楼主: 吟舟       显示全部楼层   阅读模式

发表于 29-6-2010 04:35 PM | 显示全部楼层
健身动作疑问:   

1.还有我踏Gym room脚踏车,坐的地方放到最低,我在想这样有动到我的大腿 ...
吟舟 发表于 20-1-2010 08:38 AM



MM有去join cycling class吗?我觉得那些比较好,因为他会教你正确的方式,而且他也不是单一的骑法,坐着骑,站着骑,全身都动到,手尽量轻放在手把上,shoulder relax,这样可以避免手臂有肌肉
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 楼主| 发表于 8-11-2010 11:20 AM | 显示全部楼层
本帖最后由 吟舟 于 8-11-2010 10:50 PM 编辑
MM有去join cycling class吗?我觉得那些比较好,因为他会教你正确的方式,而且他也不是单一的骑法, ...
SashaSauce 发表于 29-6-2010 04:35 PM

你运动后消耗水分所以体重会下降,试下吃了饭或喝了水过后量体重就知道了。
如果是半工业区跑不了步的话那就走路好了,大约走30步=1大卡,消耗780大卡=100g体重。一天1万步=大约330大卡=大约45g,一个月就轻大约1.3kg,一年就是15.6kg,这样的成绩好吗?



    我是男的,没有去cycling class, 想要省钱,连羽毛球都不打了。去跑步,踏脚车,但是最近又开始跑。今天脚muscle  小腿有点紧,僵硬。
已经很就没上来这里了,体重维持在71.2-71.5 不定,不知道胆固醇有没有上。

最近咳嗽不停,很久了,有1-2个月,完全不能喝冰,怕中肺痨,呼出痰鼻子有点血。

Your Calculated BMI is: 25.6

想要减掉2-3kg, 我的体重就不是overweight 了。

最大的顾虑,就是没有时间做运动,要等到weekend, 因为帮忙照顾baby。
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发表于 10-11-2010 04:22 PM | 显示全部楼层
回复 120# 吟舟


    肺痨的症状是傍晚五六点开始那样你会发烧和发热。只是这段时间会发烧发热,其他时间是正常的,然后你咳嗽的时候背后会痛,剧烈痛.身体慢慢消瘦,我十年前患肺痨的时候就是这样。

你最好给医生看看,然后和医生说你怀疑自己患了肺痨,医生会帮你检查的。肺痨现在虽然有药可医,但是你好了,还是要继续观察五年的。所以说肺痨是可大可小的!!!

怀疑自己患了肺痨,要快点去看医生吃药打针,不然会转染到你身边的人和家人。
我患肺痨的时候,打足一年针和吃了一年的药,是天天都要去打针和吃药哦。然后证实我患了肺痨的时候,真的很大阵象,把我的前男朋友,总之和我住一整家的人,都要去医院检查看有没有给我转染到

还有一个就是中了肺痨的人就是中了肺痨,并不是说咳嗽久了才中肺痨的。

我也是在减油中哦,一起减油吧
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 楼主| 发表于 10-11-2010 08:56 PM | 显示全部楼层
本帖最后由 吟舟 于 23-7-2012 03:59 PM 编辑

回复 121# 娃娃不哭泣


    谢谢,我没有你的说的征兆,应该不是。很明显是喉咙痒痒,要咳才舒服。

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楼主
 楼主| 发表于 14-11-2010 02:29 PM | 显示全部楼层
本帖最后由 吟舟 于 29-11-2010 02:07 PM 编辑

体重-71 kg
体高-168 cm

BMI-25.2

17-Nov-2010

昨天空肚子跑步15分钟.
今早空肚子跑步30分钟,脚底石头按摸,小腿肌肉有点僵硬,感冒多天了,左边的鼻子比较敏感,右边的没什么事,冷到左边的鼻子呼出来就有粘粘的鼻涕,大力的话,还有很小的血块,感冒了。
吃东西没什么去顾,避忌,有得吃就吃.油炸照吃.

肝,胆,肾和肠排毒疗法

七天胆石排毒法!!

1)第一到第五天 - 每天吃 4-5粒的苹果,三餐照常吃。
2)第六天 - 晚餐不吃
          - 6pm - 喝一杯Epsom Salt (1 teaspoon)+ 250ml的水
          - 8pm - 喝一杯Epsom Salt (1 teaspoon)+ 250ml的水
          - 10pm - 半杯的柠檬汁 + 半杯的Virgin Olive Oil,搅拌来喝
          - 喝了后马上去睡觉。
3)第七天 - 早上的时候,你的肚子会叫你起床的,到时你的胆石就回出来

如何知道是胆石,很简单,你的胆石可以很大颗,也可以小到相芝麻,
可以是黑色,青色或褐色,它一定是浮在水面的。。。

人体夜间排毒时间顺序
一、晚上9-11点为免疫系统(淋巴)排毒时间,此段时间应安静或听音乐 。

二、晚间11-凌晨1点,肝的排毒,需在熟睡中进行。

三、凌晨1-3点,胆的排毒,亦同。
四、凌晨3-5点,肺的排毒。此即为何咳嗽的人在这段时间咳得最剧烈,因排毒动作已走到肺;不应用止咳药,以免抑制废积物的排除。
五、凌晨5-7点,大肠的排毒,应上厕所排便。
六、凌晨7-9点,小肠大量吸收营养的时段,应吃早餐。疗病者最好早吃,在6点半前,养生者在7点半前,不吃早餐者应改变习惯,即使拖到9、10点吃都比不吃好。
七、半夜至凌晨4点为脊椎造血时段,必须熟睡,不宜熬夜

最近迷上ultrawellness ,已经找到下载到ultrametabolism 和ultra simple diet 的ebook, 有时间才研究。
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 楼主| 发表于 30-11-2010 01:48 PM | 显示全部楼层
本帖最后由 吟舟 于 3-12-2010 10:09 PM 编辑

7 Weight Gain Myths

There are seven myths many of us believe that confuse, confound 使混淆 and thwart 阻碍 our efforts to lose weight. These beliefs are impediments 障碍物 to success.


Myth #1: Eat Less + Exercise More = Weight Loss.

Restricting calories turns on ancient mechanisms that prevent starvation 肌饿. These slow your metabolism to conserve energy and trigger a cascade 小瀑布 of molecules in the blood so you receive hunger signals that are too strong to ignore-all leading to weight gain. (控制饮食,运动消耗热量,稍微就好不要极端,极端太饿)

Myth #2: You can control weight by counting calories.

All calories are not created equal. Food that enters your blood stream quickly promotes weight gain; food that enters slowly promotes weight loss. For example, sugar from soda enters your blood very rapidly; the calories you aren't using is stored as fat. The same amount of sugar from kidney beans 菜豆 enters your blood slowly. Because your body has a greater chance to make use of the calories over time, more is burned and less stored.

(GI Index来当标准,有些食物很快提升血糖)

Myth #3: Eating Fat Makes You Fat.

We have been brainwashed to believe that if we eat fat, we will get fat. There's one problem-science does not support this myth. In the last 40 years, our national fat consumption has decreased from 43% to 34% of our total calories. Eating less fat than ever, we are growing fatter. The reason? Low fat diets are often rich in starchy 淀粉 or sugary carbohydrates, which raise insulin levels and promote weight gain. (不要完全抗拒油,适量就好)

Myth #4: Eating No-Carb or Low-Carb (Low-carbohydrate diets ) Will Make You Thin.

Carbohydrates are actually the single most important food in your diet for long-term health. As with calories and fats, there are different types of carbs that interact with your genes leading to remarkably different effects. Human beings have not evolved to metabolize the highly processed and refined carbohydrates we eat that contribute to the major diseases diabetes, heart disease, dementia 痴呆 and cancer. Happily, vegetables, fruits, whole grains, and beans are also carbs, good carbs. (不要极端完全抗拒淀粉)

Myth #5: Skipping Meals Helps You Lose Weight.

One of the reasons that Americans are getting to be as big as Sumo wrestlers is because we actually eat like them. The Sumo diet causes ordinary people to gain extraordinary amounts of weight. They skip breakfast, train for five hours (working up an appetite), eat a huge meal, nap 午睡 for several hours, eat dinner and go to sleep. Does skipping breakfast and eating a large meal just before sleep sound familiar? It should. It's the American Way.
(不可以放弃早餐,要有protein早餐)

Myth #6: The French Paradox迷思 Meets the American Paradox.

The French have a reputation as a culture that knows about food, what to do with it, and how to eat healthy. The French eat more fat, drink more wine, and yet suffer less heart disease and are less obese than Americans, right? That's only part of the story. The truth is that the French eat real (fresh, full of nutrients, and minimally processed) food, they eat less food, they eat food more slowly than Americans do, and they walk more than we do.
(吃自然的食物,没有煮的,吃慢一点,走多一点,不要喝酒)

Myth #7: FOOD POLITICS: Government and Industry are the Guardians of Our Health.

An obese 痴肥 America is big business for the food and pharmaceutical 药物 industries. The food industry spends more than $33 billion annually on marketing; 70% of those dollars go to pushing fast food, convenience foods, candy 糖果, snacks 小吃, soft drinks, alcoholic beverages and dessert 餐后甜品. Only 2.2% is spent on advertising for fruit, vegetables, grains or beans. The main classes of drugs available for treating high cholesterol are among the biggest selling in history. Our government can't find money to fund public health campaigns to promote the scientific principles of good nutrition, but can increase agricultural 农业 subsidies from $18 billion in 1996 to $28 billion in 2000, to supply a glut 充斥 of soybeans and corn that is transformed in the laboratory into toxic food additives, super sugars and super fats known as high-fructose corn syrup and hydrogenated soybean oil. 氫化植物油

(政府吃xxx,没去履行灌输正确观念,教人用药)

增肥迷思
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 楼主| 发表于 30-11-2010 01:50 PM | 显示全部楼层
本帖最后由 吟舟 于 3-12-2010 10:35 PM 编辑

7 Keys to Weight Loss

There are seven keys to weight loss and all of them work together to open the door to vitality 活力, health and successful, long-term weight loss. They are the keys to reversing disease, being set free of chronic symptoms, and creating optimal health.

Key #1: Control Your Appetite.

The first key is to understand how your brain, gut肠子 and fat cells communicate with each other through hormones and brain messenger chemicals to tell you whether or not you need food and compel 迫使 you to eat. When they are working properly, they are an elegant machine pinpointing 精确的 when you need energy and asking you to consume calories to obtain that energy. When they go haywire-and 去干草后的杂乱缠绕的铁丝 (混乱的意思)there are many ways for them to go haywire in our current eating 气候climate-they cause you to eat when you don't need to, contributing to weight gain and almost every other health problems we face.

Key #2: Subdue 征服 Stress.

The second key is to understand how stress makes you fat and how to overcome its effects. Under any physical or psychological stress, the body is designed to protect itself. It stores calories and conserves weight (you might need that energy reserve to run from a predator). It pumps hormones into your system that increase blood fats, sugar and insulin to prepare you for fight or flight. Without eating more or exercising less, stress alone will cause weight gain.

Key #3: Cool the Fire of Inflammation.

The third key is controlling inflammation, a hidden force behind weight gain and disease. Being overweight promotes inflammation and inflammation promotes obesity in a terrible, vicious不道德 cycle. More than half of Americans are inflamed, and most of them don't know it.

Key #4: Prevent Rust生锈 or Oxidative Stress.

The fourth key is preventing cellular "rust" that interferes with metabolism, contributes to weight gain and aging, and causes inflammation. Free radicals are oxygen molecules that run around your body stealing electrons from other molecules. The molecule that loses an electron is damaged, or oxidized. Oxidized tissues and cells don't function normally. The process results in damaged DNA, damaged cell membranes, stiff僵硬 arteries that look like rusted pipes and wrinkles.皱纹

Key #5: Turn Calories into Energy.

The fifth key is learning how to turbocharge your metabolic engine to more efficiently turn calories into energy. Your ability to burn calories is dependent on the health, number, and efficiency of your mitochondria, the little powerhouses that produce energy in every cell. You can reverse the damage that's been done to your mitochondria and turn up your metabolic fire if you know how.

Key #6: Fortify建筑防卫工作 Your Thyroid.

The sixth key is making sure your thyroid, the master metabolism hormone, is working optimally. Twenty percent of all women and about ten percent of men have a sluggish 懒散的 thyroid, slowing their metabolism; half of them are undiagnosed. Many of those who are diagnosed are not treated optimally, making matters worse.

Key #7: Love Your Liver.

The seventh key is detoxifying your liver so it will properly metabolize sugars and fats. Toxins from within our bodies and toxins from our environment both contribute to obesity. Getting rid of toxins and boosting your natural detoxification system is an essential component of long-term weight loss and a healthy metabolism.

先记录下来,慢慢读。
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发表于 24-7-2012 09:13 AM | 显示全部楼层
这么多资料,看到我眼花缭乱。。。
不过我在这里给你打打汽!
祝你顺顺利利!
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发表于 24-7-2012 09:25 AM | 显示全部楼层
原来两年前你就来过这里啦~~
欢迎回来~~
介意告诉我你现在的体重和目标吗?
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发表于 25-7-2012 09:04 AM | 显示全部楼层
吟舟 发表于 24-7-2012 10:09 AM
等拜4早上空肚子去量,(拜4 拿leave),
昨天晚上有原地跑步 20 分钟,昨天一整天吃素。
现在做工早上吃 ...

家里没称吗?如果是电子称更好~~
无时无刻能知道自己瘦了多少也蛮不错的~~
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楼主
 楼主| 发表于 25-7-2012 09:54 AM | 显示全部楼层
本帖最后由 吟舟 于 25-7-2012 10:52 AM 编辑
cherry29 发表于 25-7-2012 09:04 AM
家里没称吗?如果是电子称更好~~
无时无刻能知道自己瘦了多少也蛮不错的~~

以前早上总是喜欢去carfour 空肚子量,放20cents 进去,
租的房间靠近carfour,

早上量了 73.4 kg,空肚子
我现在要改变减肥作战策略,
改变生活习惯,尽量晚上10pm早睡,减少压力。
同时,控制饮食,加适量运动。

短期目标:31 August 2012,降低到 71.0 kg。
昨天没做运动。

这段期间,戒食KFC(就算吃也不吃鸡皮),戒 汽水。戒煎炸食物(尽量水煮的),戒甜食,
不要吃大盘大碗的,standard 的。
在外面喝水不要放糖。
早餐要有protein。

Upgrade with Protein
Breakfast typically is a carbohydrate-focused meal, but adding a protein source - such as Greek yogurt, scrambled 炒 eggs, or a scoop of protein powder – to your oatmeal offers three distinct benefits.

1.        Kick Start Protein Synthesis – Your body uses protein to rebuild itself as you sleep, so come morning you’re in need of a protein boost. Just 20 to 30 grams of protein is enough to “flip on” your body’s muscle-building switch and maximize your its ability to stack amino acids into protein and muscle. The morning is an especially good time to do this since your body’s levels of the stress hormone cortisol are elevated (cortisol runs on a circadian rhythm and is higher in the morning). Adding protein to your breakfast will stimulate protein synthesis, counteracting cortisol’s muscle degradation mechanism.

2.        Make Better Choices – Researchers at the University of Kansas Medical Center discovered that an interesting rewiring of our brains occurs with higher protein breakfasts. In a small pilot study, they found that people who ate a high protein breakfast (versus those who ate low-protein morning meals or skipped breakfast entirely) experienced decreased activity in the part of the brain associated with reward-driven eating behaviors. These changes persisted for several hours after breakfast – indicating that a higher-protein breakfast helps you better control food cravings 渴望 later in the day.

3.        Feel More Satisfied – Protein has a satiating effect by controlling blood sugar and stimulating the hormone CCK (Cholecystokinin), which acts on the brain to increase feelings of fullness. This is especially beneficial for those looking to lose weight. Researchers at Purdue University found that dieters who increased protein at breakfast enjoyed sustained feelings of fullness after breakfast, though not at other meals.


早上吃tosai, idri,还有daud,还好不算油腻。
听你的忠告,打算去买秤了。
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发表于 26-7-2012 09:15 AM | 显示全部楼层
吟舟 发表于 25-7-2012 09:54 AM
以前早上总是喜欢去carfour 空肚子量,放20cents 进去,
租的房间靠近carfour,

我觉得给自己定下规则要由浅到深,
比如说运动由15分钟增加到半小时到一小时,
吃一碗白饭由1碗减少到半碗~~
慢慢的习惯这种方式,你就会适应下来,
减肥生涯就会坚持下去,
如果一开始列下艰苦的饮食和运动,沉重的压力会让你短时间内放弃~~
这是我个人减肥经验和心得,
你可以参考看看~~
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楼主
 楼主| 发表于 30-7-2012 09:31 AM | 显示全部楼层
本帖最后由 吟舟 于 30-7-2012 09:44 AM 编辑
cherry29 发表于 26-7-2012 09:15 AM
我觉得给自己定下规则要由浅到深,
比如说运动由15分钟增加到半小时到一小时,
吃一碗白饭由1碗减少到半 ...

可能我空闲的时间太少,所以一有时间我都放尽来运动,
接下来星期1-5 因为工作,所以都没什么时间运动,只有周末才空闲。
谢谢你的分享。

接下来,我需要放缓我的运动,因为肌肉僵硬疼痛了,
饮食方面真的调整了,没有多过3餐的分量,
之前总是喜欢 吃很多,现在都是中等的饮食量。
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发表于 31-7-2012 08:56 AM | 显示全部楼层
吟舟 发表于 30-7-2012 09:31 AM
可能我空闲的时间太少,所以一有时间我都放尽来运动,
接下来星期1-5 因为工作,所以都没什么时间运动, ...

刚运动后,隔天通常都有肌肉酸痛,这很正常~~
工作天真的抽不出时间来运动吗?
或许你可以在临睡前的半个钟头做一些局部运动?
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楼主
 楼主| 发表于 31-7-2012 10:52 AM | 显示全部楼层
cherry29 发表于 31-7-2012 08:56 AM
刚运动后,隔天通常都有肌肉酸痛,这很正常~~
工作天真的抽不出时间来运动吗?
或许你可以在临睡前的 ...

谢谢你的督促,
工作只有在工厂走动,走来走去,走来走去....
临睡前不做运动,怕过度后,不能睡。
局部运动的话,我会考虑。 本帖最后由 吟舟 于 31-7-2012 01:54 PM 编辑

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 楼主| 发表于 22-8-2012 11:59 AM | 显示全部楼层
本帖最后由 吟舟 于 8-5-2018 08:28 AM 编辑

过去4天吃了很多食物,其中包括热量很高很高的食物,同时也做了很多激烈持久(最多20分钟跑步)运动,
我在慢慢提升我的运动量,却发现肌肉僵硬疼痛,
因为读了很多有经验的人的分享,就算痛也要坚持,过后就不会痛了,但是要坚持到什么时候呢
刚找到有地垫的跑道  mini stadium keladi,过后可以慢慢加速,加时运动,有点担心治安不好,还有很多印度人在那边做运动,晚上不知道有没有街灯
饮食量是造成体重不下的最大原因

Space starts at 100 km
Gunung Everest 8848 meter 世界最高山峰高度
Gunung Kinabalu 4095 meter 马来西亚最高山峰高度
Gunung Tahan 2187 meter 半岛最高山峰高度
Ketinggian Tokun 457 meter Bukit Mertajam dari paras laut
Dubai Burj Khalifa 828 m 世界最高建筑物
Mecca Royal Clock Tower hotel 601 m
台北 Taipei 101建筑物 509 m,
中国上海 World financial centre 492 m,
香港 Hong Kong international commerce center 484 m,
KLCC 450 m (爬大山脚山就好象爬KLCC 一样,KLCC 被我联想征服了,想了才有推动力,才会持续去爬山)Tokkun 457/545 m
jarak 3.5km dari bawah dan akan mengambil masa melebihi 1 jam bagi pendaki bertaraf sederhana untuk sampai ke Stesyen 3.



本帖最后由 吟舟 于 29-8-2014 02:13 PM 编辑


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发表于 24-8-2012 10:54 AM | 显示全部楼层
“运动量随着时间慢慢增加,饮食量则慢慢减少。
只要坚持1个月,相信理想体重早日到来。 ”

加油! 你可以的!

月尾 我們一起達到目標 ! ( 我的是73 kg , 現在 75.2 )
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 楼主| 发表于 24-8-2012 01:31 PM | 显示全部楼层
diananyy 发表于 24-8-2012 10:54 AM
“运动量随着时间慢慢增加,饮食量则慢慢减少。
只要坚持1个月,相信理想体重早日到来。 ”

实际现实要实践是很难的,要应酬,就要吃,运动量超过极限,肌肉疼痛。
你的体高,BMI ? 本帖最后由 吟舟 于 24-8-2012 01:48 PM 编辑

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发表于 24-8-2012 01:45 PM | 显示全部楼层
吟舟 发表于 24-8-2012 01:31 PM
实际现实要实践是很难的,要应酬,就要吃,运动量超过极限,肌肉疼痛。

應酬的時候

去之前多喝清水, order 清淡一點的食物, 不要喝啤酒。
回來后, 多運動一些 就可以咯~

運動方面:
不要一開始就做 長時間, 高難度的運動。

15 分鐘的原地踏步 , 就停一停, 提高一下腳 去前面, 去後面。 腳伸直彎腰碰地板 10 秒鐘,再繼續 。
不然很容易傷害自己的肌肉。   

或者 做low impact cardio

http://www.youtube.com/watch?v=bSZj19AUU5I

只要 努力, 夢想都會變現實的!
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楼主
 楼主| 发表于 25-8-2012 02:12 AM | 显示全部楼层
diananyy 发表于 24-8-2012 01:45 PM
應酬的時候

去之前多喝清水, order 清淡一點的食物, 不要喝啤酒。

谢谢你,很多时候感性胜于理性。我会努力漏油的。



本帖最后由 吟舟 于 18-9-2012 01:40 PM 编辑

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