2019-04-11

永瘦!不复胖的Habits


Habits
  1. Drink enough water
    • If you train:
    • *1-2x/week = 3 litres
    • *3-4x/week = 4 litres
    • *5x or more/week = 5 litres
    • *Don't train at all = 2 litres
  2. Eat slowly
    • Take at least 20 minutes to finish each meal. No exceptions.
    • If your objective is to gain muscle, this habit becomes "Eat every 3-4 hours"
  3. Stop at 80% full
    • You stopped eating at 80% full. 
    • If your objective is to gain muscle, this habit becomes "Eat to 100% full"
  4. Protein each meal
    • Have at least 1 palm-sized serving of protein every time you eat.
  5. Vege every meal
    • Have one fist-sized serving of vegetables, cooked or raw, every time you eat.
  6. Zero sugar drinks
    • If ALL of your liquid intake today has no sugar, tick here.
  7. Zelorie drinks only
    • If all the drinks you had today has no sugar, no milk (and no calories!), tick here.
  8. 5 serving Vege per day
    • Tick this if you had at least 5 fist-sized servings of vegetables today.
  9. Sugar free day
    • If none of your food & drinks contained any refined sugar, tick here.
  10. 50% smart Carb
    • Tick here if half of your carb sources today are smart, low-GI source.
  11. Lean protein only
    • If all your protein sources today are lean & low-fat (chicken breast, lean steak, etc.), tick here.
  12. Natural fat only
    • If all your fat sources today came only from natural/minimally-processed fats, tick here.
  13. Smart carbs only
    • If ALL your carb for today came from smart, low-GI sources only, tick here.
  14. Nutrient timing
    • If you timed your macro intake carefully for all your meals today, tick here (low fat/med carbs or med fat/min carb at smart timing).
  15. Whole food only
    • If all your food sources today came whole and unprocessed, tick here.
这是一些在Fitness里很重要的饮食Habits
瘦身要有成果,饮食占80%,另外20巴仙是运动
如果要养成这些有效的饮食习惯,重要的是要知道如何,为什么,怎样进行

教练要求我们的饮食习惯要保持至少level5
意思是

每天确保喝足够的水
缓慢的吃(至少20分钟)
8分饱就得自动停止吃
每餐足够的蛋白质
每餐都有足够的蔬果

蛋白质很重要,不过碳水化合物也很重要,它会刺激insulin release,然后肌肉可以更好的吸收蛋白质和成长

职业运动员备赛时是保持15level的habits
平时也至少10level来保持状态
我还在level5左右挣扎,好不简单




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