2024年底前練出腹肌

[magicmonk]

(連續兩篇忘了放CN Community，對不起，絕不能再忘!!)

最近在網路上看到這張圖，覺得挺有趣。

https://www.shutterstock.com/image-vector/man-diets-exercises-before-after-fat-611625707

年輕時看別人有腹肌，都以為是仰臥起坐練出來的。但這張圖的意思是，体脂率要非常低才會有腹肌，太胖的人光是練腹肌可能沒啥用。

我從小到大，大部分的時間都有點肚子，所以我的体脂率(Body Fat Percentage)應該從來沒有低於20%，就算有腹肌也被藏在肥肉下，看不到。 照這圖來看，大概要百分之10-14%体脂率才有可能看到腹肌。

要達到這個目標，我會每天保持热量赤字(Calorie Deficit)，也就是摄取热量小於消耗热量。

本來想一月初就開始，但放假時很難達到热量赤字，要上班才有點動力。從一月十五日開始上班到現在，一個月減掉五公斤。

下一次寫文章時，我希望能減到100公斤。

除了減肥外，還有另一個目標，就是要能拉10下單槓。以下視頻可以看到我用綠色的輔助帶能做8下，但如果不用輔助帶，只能拉個兩三下。輔助帶也有分粗細，綠色的比較粗，拉起來容易些，綠色練成後再改用紫色的，因為紫色的比較細，難度會高些。

要達成拉單槓跟減重兩個目標，都需要做差不多一樣的事，達成其中一個，另一個應該也會同時達成。大家幫我加油吧!

Comments

[ying82]

加油詹老师，期待你下次分享减到100公斤的图片！

[magicmonk]

謝謝! 一定會的

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[bxt]

刚刚吓我一跳，减100公斤，还剩多少？哈哈，是减到100公斤，目标可期，祝成功，加油😊👍👍👍

[magicmonk]

哈哈，對啊，我寫得不夠清楚，多謝

[sahi1]

Everyone should keep themselves fit. I do gym to lose weight. I think you should eat less foods that are high in calories.

100 kg weight is too much. I hope you will succeed in your goal very soon. I will look forward to your picture when you lose weight

[magicmonk]

haha yeah depends on how tall you are though right? I should be around 80-90kg for my height. Hopefully I'll get there soon!

[new.things]

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[love5200]

哇，好厉害啊，我去年也瘦了25斤，今年再努力努力，争取再瘦10斤左右吧，然后看看能不能练出马甲线，哈哈哈，我们一起加油！！！
我喜欢户外登山，因为山上的空气好！！

[magicmonk]

哇，已經瘦了25斤，太強了。肯定比我瘦很多!
登山很棒。那麼我們一起努力吧!

[love5200]

🤣然后过年又胖5斤了哈哈哈哈，不过锻炼一下很快能瘦下去，现在基本维持正常体重了；
不过想要拍照上镜好看，就要再瘦个15斤左右😂

[azazqwe]

加油! 祝你擁有一排像巧克力磚的腹肌! 😆😆

[magicmonk]

呵呵 夢想成真啊

[lovequeen]

加油！

[magicmonk]

謝謝

[incublus]

It's a real challenge, man. Good luck. I hope you get rid of the excess as soon as possible, but of course it's a process.

[magicmonk]

thank you! yes all about consistency! I'm only 103 now - not too long until I write my next article :)

[xiaoyaodidi]

坐等老哥的腹肌😄

[magicmonk]

呵呵，謝謝，你們是我的動力

[susanli3769]

赞，加油！

[magicmonk]

謝謝 Susan!

[aellly]

老哥你太厉害了。如果不是有视频为证，很难想象你单杆还能玩得这么溜。

[magicmonk]

呵呵 謝謝 還在進步中

[weiliyu]

哇塞，哥你不发到中文社区，我都不知道你发了。
热爱运动身体杠杠的。肌肉很壮实哦。

[magicmonk]

哈哈，真的忘了，不好意思。
多謝小魚兒誇獎啊

[emmali]

听我家那位说，女的没锻炼，瘦的也能看到腹肌😀 😀

[magicmonk]

瘦就已經很難了!

[marygong77777]

目标明确，加油！😀😀

[magicmonk]

謝謝 :)