 |
| Look at me! Workout keeps me happy :) 看我的笑容 - 運動給我很大滿足感 |
Most women don’t like working out
especially. They don’t like to sweat or they find workout too exhausting. Or
they might find it boring because it could be repetitive (such as running).
Or some might be put off from
working out because they think workout helps bulk muscles up and they’d look
like Hulk (biggest fear of women in exercise!).
These are just fallacies. Don’t be
scared to workout.
1. “Working out is boring and tough.
I’d rather be on diet than workout.”
You know “NO PAIN NO GAIN”, right?
You harvest what you have planted.
If you want to be fit, be healthy,
look good (especially when naked), feel confident, and make people jealous (not
necessarily though because you’re doing it all for yourself!), you have to work
hard for it, FIGHT for it.
Your body won’t change if you don’t
change your lifestyle.
Is exercise really that boring and
tough?
To be frank, if you have
never exercised in a long time, the first one or two times you’d really feel
it.
This is a new stimulant to
your body so it takes time to get used to it.
But after the third
workout, your body starts adapting. If you workout along with some good music,
time passes quickly without you noticing!
Workout can also be FUN
depends how you plan it. Change it up every day!
Let’s give yourself a new challenge.
Workout three to four times
a week in the following three weeks.
Why three weeks?
It takes three weeks to
establish a new habit.
After three weeks’
challenge, exercise might have become a indispensable routine in your daily
life.
Exercise not only makes you
healthier, lose fat, enhance cardiovascular performance and endurance, it
RELAXES you and lifts off stress.
Having a desk job and having your
butt in the same position from 9 till 6, exercise (correctly) will make you
forget all the hustle and helps alleviate shoulder and lower back pain.
I know, scientifically, dieting i.e.
decreasing calorie intake can make you lose weight too. But if you overdo it,
you will be too fatigued and have too energy to work.
And more than likely you’ll lose fat
as well as muscles so your metabolism slows down (hence fatigue).
When you have lost significant
amount of weight through only diet instead of exercise, you might find a lot of
flabby skin attached to your body (which is not very nice).
Exercise helps weight loss and
firming.
I know it has been said many times
but to lose fat, limiting calorie intake sensibly combined with workout is the
best way to stick to.
2. “I will get muscular and
look like Hulk if I workout”
A lot of factors are
involved. It has to do with what exercises you do, how you do it (like tempo),
and sets and repetitions etc.
In general, it is hard for
women to bulk up to be like Hulk.
Due to the fact that
biologically women have much less of a male hormone called testosterone, which
is responsible growth of masculine characters in human body such as body hair
and sizes and amount of muscle mass.
And one thing (might be
worth celebrating for women!), women have about one tenth of testosterone of
what men have.
Unless you’re a superman,
have heaps of testosterone, and training intensively 6-7 days a week, eating
tons of protein or even steroid, you don’t have to worry about weight training
bulks you up. It doesn’t happen magically like that.
Cardio exercises such as
running, swimming and cycling can promote fat loss. But in the long run, your metabolism
is not boosted much.
Weight training can help
you put on more muscle mass and having more muscle mass helps you burn fat
faster even when resting, and can raise metabolism.
Doing both cardio and
weights maximises fat loss.
Cardio and weight training
can be done in the same workout session or can be split on different training days. (I
will write about it in the following blog posts about training plans).
Please do bear in mind,
warm up exercises must be done before your main set or workout. It is a
procedure to ease your body into training and to prevent unnecessary injury.
Also follow by cool down stretching (and SMR, i.e. self-myofascial release) at
the very end of the workout session. It helps lengthen the muscles that are
contracted during exercise. It eases the tightness and also make you look long
and tall.
Without further due, put on
your trainers and hit the gym, NOW!
____________________________________________________________________
By the way, did you guys
realise “About Elektra” has an additional item?
YES You are right. Elektra
has done Olympic Lifting 1 recently!
Haven’t been updating for
almost two months.
Busy bee I am.
Now my life is all about
work, training, boxing and ballet.
Too lazy!
Now that I have more time
and I share more.
Happy year of goat. Wish you
a successful, fit and healthy year!
Don’t forget to workout
when you’re having a good time with your friends and family and of course while
enjoying nice food.
_________________________________________________________________
又或者有些人認為，運動令肌肉增多及增大，看上來會像「一舊舊」的肌肉人，十分難看。
這些謬誤，讓我跟大家分析拆解。大家，由其是女士們就不必要再怕做運動。
1. 運動很悶很辛苦，寧願節食減肥也不想做運動。
老土地說句，NO PAIN NO GAIN ，一分耕耘一分收穫，不辛苦怎能得世間財。
想瘦，想要健康，想要美，想要自信，想要得到別人艷羨的目光，
不付出是不會得到的，必須自己努力付出爭取。
你不改變自己的生活方式，你的身型是不會變的。
做運動真的很悶很辛苦嗎?
說真的，第一兩次，很辛苦。
因為你給身體一個新的刺激，一定會不習慣。
第三次起就會開始適應，加上聽拍子強的音樂，再之後時間就過得很快。
況且，訓練也可以很有趣，視乎你怎樣編排，可以天天不同!
當給自己一個新挑戰吧。
要自己在未來三個星期，每星期都要做三至四次運動。
為甚麼三個星期?
因為建立一個習慣需要21天的時間。
當三個星期過後，運動可能已變成你日常生活不可分割的一個部分了。
況且，運動除了對你健康好，減少脂肪，加強心肺功能及耐力之外，
還會令人心情愉快，減少壓力。
每天上班九至六，整天一屁股坐著對著電腦，腰酸背痛，一天的辛勞，
運動會令你舒暢。
沒錯，節食，即減少卡路里攝取也可以瘦身，
但當節食過量，你會十分沒精神，沒有足夠能量去工作，
而且減掉脂肪之餘亦會減去肌肉，新陳代謝減少。
而因為靠節食而非運動，減肥過後身體會鬆弛不結實，瘦也瘦得不美觀。
適量地限制卡路里攝取加上運動才是減肥瘦身的皇道。
2. 做運動會變成肌肉人嗎?
首先，視乎你做甚麼運動，以及做運動的方法，強度/重量及組次數。
一般而言，女生很難變大隻(或變成肌肉人)。
女生天生沒有很多一種叫睾酮(Testosterone)的雄激素，
睾酮是一種負責發展男性一些性徵的賀爾蒙，例如較多體毛及較多肌肉量。
而女性大概只有男性的十分之一的睾酮。
除非你天生異品，特別多睾酮，又一星期訓練六至七天，只吃蛋白質或甚至吃禁藥，否則你根本不需要擔心做運動，或針對重量訓練會令你大隻，因為根本就很難。
帶氧運動，跑步游水單車等等，是能幫助消脂，但運動過後，對新陳代謝率影響不大。
重量運動可增加肌肉量，而更多的肌肉量能提高代謝率，在人體休息時燃燒更多卡路里。
兩者一併做就最有效果。
可同一天一次過做做，分開做亦可以。(請留意下一篇blog，關於怎樣編排訓練)
而最重要的是，做運動前要熱身，令身體準備進入運動狀態及防止受傷。
運動訓練後一定要cool down拉筋，把運動期間收縮狀態的肌肉拉長，舒緩及回復肌肉之餘亦可把線條拉長。(如何拉筋往後會再說)
所以，不要再等了，穿上你的運動鞋去做運動吧!
______________________________________________________________
閒話:
大家有沒有留意下面的About Elektra多了一個新一項?
沒錯! Elektra最近完成了Olympic Lifting level 1了。
已經差不多兩個月沒更新了，
現在每天的生活就是上班，下班，training，打泰拳或芭蕾舞或陪男朋友。
新年有多點時間更新，可以解答大家的問題了。
祝大家羊年快樂，羊年更fit更靚，
過年要不忘做運動，享受美食及與家人相處的時光。
遲點會寫一篇「節日快補救大法」!
______________________________________________________________
Olympic Lifting Level 1 Certificate 奧林匹克舉重第一級證書
______________________________________________________________
閒話:
大家有沒有留意下面的About Elektra多了一個新一項?
沒錯! Elektra最近完成了Olympic Lifting level 1了。
已經差不多兩個月沒更新了，
現在每天的生活就是上班，下班，training，打泰拳或芭蕾舞或陪男朋友。
新年有多點時間更新，可以解答大家的問題了。
祝大家羊年快樂，羊年更fit更靚，
過年要不忘做運動，享受美食及與家人相處的時光。
遲點會寫一篇「節日快補救大法」!
______________________________________________________________
About Elektra Yu
Asia's Next Top Model 2 亞洲超模生死鬥二
Comments
Post a Comment