今天約了朋友到健身房。他對我說有一段時間沒有練習，人變得肥胖。我也對他說最近沒有胃口，吃得少了，人變得瘦了。
一般他會利用一半以上時間，做點帶氧運動，做完畢就走去舉重。
我建議他下次把次序掉轉，先讓身體用掉葡萄糖，才做帶氧運動，燒脂的比例應該會略為提高。
在此我介紹他一隻酵素的補充剷：
- Apr 30 Thu 2009 00:01
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先舉重後跑步
今天約了朋友到健身房。他對我說有一段時間沒有練習，人變得肥胖。我也對他說最近沒有胃口，吃得少了，人變得瘦了。
一般他會利用一半以上時間，做點帶氧運動，做完畢就走去舉重。
我建議他下次把次序掉轉，先讓身體用掉葡萄糖，才做帶氧運動，燒脂的比例應該會略為提高。
在此我介紹他一隻酵素的補充剷：
- Apr 29 Wed 2009 07:42
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分食減體重
有一種流傳已久的減肥法叫CPF分食法，在某程度上和健身運動算有點關係。
「CPF」分食法是藉由C（醣類）、P（蛋白質）、F（水果、纖維）分食的方式，達到減肥目的。我還以為F是代表脂肪。
早期美容界也曾經大力提倡過在同一餐中，不要把澱粉質跟肉類一起吃，就是這個原理。透過CPF分食法，可讓醣類、蛋白質及水果纖維利用率分別高達98%、95%及92%，這個我有空時會再探討。
若把它們混合著吃，利用率只有6～10%，差別相當驚人，我需要少少時間證實，原理本身我沒有懷疑，只是在數字上可以嚴謹一些。
- Apr 23 Thu 2009 23:50
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再談胸部
胸部一般是指胸大肌，準確一些是胸大肌胸骨頭 sternal head。
肩膀及上臂的動作就是由胸大肌啟動：
Transverse flexion - 手肘向外，上臂向身體中線作擁抱動作（在橫狀面移動）
Transverse adduction - 上臂向前，前臂向上成曲尺，上臂向身體中線作夾緊動作（在橫狀面移動）
- Apr 23 Thu 2009 17:42
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夏威夷颶風
出生於1966年的 Chris Faildo，身高1.63米，賽季體重75公斤，擁有中國、日本及菲律賓人血統，在07年的世界賽中獲得75公斤級第九名。
他的訓練簡單直接，在此大家可參考他的下身訓練：
- Apr 19 Sun 2009 12:45
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愛鬥大
很多人到健身房都不肯承認想讓肌肉練得大一點，他們都對我說了很多有創意的理由。當每星期訓練四或五天，每次花三個鐘頭或更長，是為了陸運會作準備嗎？
事實上，我們定下目標前也要清楚短期內的條件局限，而達到一個目標之後，如果單單跟隨以往的做法，只可保持現況，這個不可不知道。
要突破，首先不是訓練得頻密便可以，而是要偶然把強度大大提高。其次要多休息，甚至減少帶氧運動！肌肉不會在破壞過程中生長，而是在休息修補時長大的。身體是需要時間把舊有受損的肉肉清除並以新的肉肉代替，這個新陳代謝的過程不是一天半天便會完成。
註：我喜歡網友寫的肉肉。
- Apr 15 Wed 2009 22:06
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簡單胸部運動
- Apr 13 Mon 2009 20:11
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橡皮筋運動
除了使用重量（地心吸力）或拉力機作阻力訓練外，有一些朋友需要定期出外公幹，我建議橡皮筋運動。
橡皮筋攜帶方便，而且有不同拉力的橡皮筋可供選擇，有一些設計可讓使用者同時使用超過一條橡皮筋。
在此我提供6個動作：
- Apr 13 Mon 2009 13:01
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胸部的鍛鍊
當剛開始進行健身運動時，最多人選擇去鍛鍊的部位就是胸部及二頭肌。
首選的胸部動作是臥推舉，變化包括：平板、向下斜板、向上斜板。雙手握槓位置包括：與槓成直角的肩寬握手、窄握手、闊握手。
其他動作有：啞鈴推舉、飛鳥、拉力機十字交叉夾胸、pec deck fly 及 chest dip。
為了方便，我會建議使用 push up bar 做掌上壓，不要小看這動作，把 push up bar 放在不同的位置，就可令胸部不同的位置受刺激，而且身體可以下降得很「深」。
- Apr 09 Thu 2009 08:08
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打造腹肌
打造腹肌首先要視乎先天體型：瘦削型、肌肉型、略胖型 - 即外、中、內胚型；這點決定了要「解決」的在腹肌表面的體脂多少，而集中腰部的阻力運動幫助不大，始終要靠帶氧運動配合。其次，腹肌的外型是不能比較的，因為每人天生的腹肌形狀同分布也可以有很大分別。最後就是控制飲食。
若腰部天生較細小，鍛鍊時要跟其他大組肌肉一樣，負上一點重量去做；相反，若腰部比例不算細小的話，便要集中一點消滅多餘體脂實際一點。
最後，就是要放點耐性，幾個月甚至一兩年也不為過。
我會列出最流行的5種腹部運動：
- Apr 07 Tue 2009 22:00
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背闊肌
有健身經驗的朋友，相信會明白背部肌肉的鍛鍊難度。在此我們一起看看背闊肌的作用，對打造強大的背部有很大幫助。
這兩塊三角形肌肉各有一闊端附著於脊椎和骨盆帶上，較窄的一端則在肩下延伸到肱骨。背闊肌的肌肉纖維全部也平行排列，即是對手臂的作用的動作單純。與此作用十分接近的另一肌肉就是大圓肌，因此鍛鍊背闊肌就是鍛鍊大圓肌。
主要有兩個方向的動作會利用到背闊肌：一是adduction - 當雙臂由舉起的位置，由身體兩邊向身體兩側移近身體；二是extension - 當雙臂由向前舉起的位置，由前面上方向後移近身體。
第一種動作有引體上升或使用高拉拉背器。第二種動作可利用俯身槓鈴划船，緊記雙臂貼著身體兩旁向上拉，或使用pullover機器。
- Apr 02 Thu 2009 23:23
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中鏈脂肪酸
這篇文章是為網友而轉載。有興趣的朋友應從不同途徑求證文中內容，或請教你的營養師。
There are fats, however, known as MCT's, which we'll talk about in a moment, that contribute less to fat stores than conventional fats or even carbohydrates. And to understand why, you first have to understand the basics of how fats are metabolized in the body. Conventional dietary fats found in foods are called "long chain triglycerides" (LCT's), and are made up of long chain fatty acids (LCFA's) which are 16-22 carbon atoms in length. These are the jiggling blobs that wind up being stored on your body, effectively lowering your self-esteem every time you glance in a mirror.
If you think about it, your body is about 70% water, and fat is not very soluble in water (oil and water don't mix). Your poor body has to go through living hell to digest, absorb and metabolize LCT's, not to mention what your gall bladder has to go through to convert them into little fat droplets known as micelles, which eventually meet up with protein carrier molecules which help transport the triglycerides. These protein-fat complexes are called chylomicrons and are released from the intestines into the lymphatic system, eventually reaching the bloodstream through the thoracic duct (the main duct of the lymphatic system). Once in the blood stream, the fats are circulated throughout the body, and insulin causes the fat cells to absorb the fat molecules and store them as body fat. Ugh!
On the other side of the spectrum, however, there are fats known as medium chain triglycerides (MCT's) which are made up of "medium chain fatty acids" (MCFA's) and are only 6-12 carbon atoms long. Unlike LCT's, which are prone to being stored as body fat, MCT's have a smaller molecular structure and are more soluble in water, allowing the body to absorb them easier. And because of their simplicity, MCT's are transported directly from the small intestine into the liver by the main portal vein. They are then turned into organic compounds called ketones which the muscles can use for energy, and by the time the liver has completed its turn with these little gems, the MCT's are pretty much used up, leaving very little left to be stored as fat.
There are fats, however, known as MCT's, which we'll talk about in a moment, that contribute less to fat stores than conventional fats or even carbohydrates. And to understand why, you first have to understand the basics of how fats are metabolized in the body. Conventional dietary fats found in foods are called "long chain triglycerides" (LCT's), and are made up of long chain fatty acids (LCFA's) which are 16-22 carbon atoms in length. These are the jiggling blobs that wind up being stored on your body, effectively lowering your self-esteem every time you glance in a mirror.
If you think about it, your body is about 70% water, and fat is not very soluble in water (oil and water don't mix). Your poor body has to go through living hell to digest, absorb and metabolize LCT's, not to mention what your gall bladder has to go through to convert them into little fat droplets known as micelles, which eventually meet up with protein carrier molecules which help transport the triglycerides. These protein-fat complexes are called chylomicrons and are released from the intestines into the lymphatic system, eventually reaching the bloodstream through the thoracic duct (the main duct of the lymphatic system). Once in the blood stream, the fats are circulated throughout the body, and insulin causes the fat cells to absorb the fat molecules and store them as body fat. Ugh!
On the other side of the spectrum, however, there are fats known as medium chain triglycerides (MCT's) which are made up of "medium chain fatty acids" (MCFA's) and are only 6-12 carbon atoms long. Unlike LCT's, which are prone to being stored as body fat, MCT's have a smaller molecular structure and are more soluble in water, allowing the body to absorb them easier. And because of their simplicity, MCT's are transported directly from the small intestine into the liver by the main portal vein. They are then turned into organic compounds called ketones which the muscles can use for energy, and by the time the liver has completed its turn with these little gems, the MCT's are pretty much used up, leaving very little left to be stored as fat.
