增肌等於減肥？簡單科學你要識

2019年01月21日 11:15 pm

@ UPower

無論增肌定減肥都要從科學入手。

很多渴望增肌的人，都有一個錯誤的觀念，以為增肌就等於減肥，雖然兩者在訓練上很相似，但其實當中存在很大的差異，特別是飲食方面。如果你想增肌，卻一直沒有進展，以下這三項簡單的科學伙可能要認識一下。

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Muscle Gain? Fat Loss [Steak Dinner] . Follow ?@jfuhrfitness for DAILY fit tips & motivation . The simple science: Quite simply if you want to: ?LOSE weight you need to be in a calorie deficit (eating less then you're expending energy wise). If you want to ?GAIN weight then you need to be in a calorie surplus (eating more than you're expending energy wise). If you want to ?MAINTAIN your weight then you need to be consuming the same energy (calories) as your Total Daily Energy Expenditure - which is what you burn on a daily basis inclusive of your activity. This means for someone with a fat loss focus you need to be mindful of your total daily calorie intake in order to maintain a calorie deficit. If you’re wanting to gain weight/muscle you need to ensure you’re eating enough to achieve a calorie surplus daily. Tips for achieving both . ✅ Make sure you get enough protein ✅ Make sure you get enough fiber (remember the higher your calories the higher the requirement you should aim for 15g per 1000 calories ✅ If you’re trying to aim for lower calories select lean cut meats & low fat dairy; for weight gain select the alternative ✅ For fat loss keep active so you’re increasing your total daily energy burn; for muscle gain engage in a strength & conditioning program which focuses on muscle development ✅ Different food choices will altar the calorie intake of your meals so be mindful & conscious of calorie intake _ ? TAG-SAVE-SHARE with someone that would like this _ ? & post by: @equalution

Justin Fuhrman（@jfuhrfitness）分享的貼文於 PST 2019 年 1月月 17 日下午 6:25 張貼

如果鍛鍊是為了減肥，在飲食上就應該盡量減少卡路里的攝入，令每日所消耗的卡路里大過身體吸收的，便能達致減肥的效果。如果是想要增重，就正正與減肥相反，要將攝入的卡路里大於每日所消耗的，就可以令體重增加。當然如果體重已經達到理想的階段，你想維持在這個水平，就要將攝入與消耗的量達致平衡。

設計圖片

所以如果你要增肌或是增重，就需要確保你每日攝入的卡路力大於你所消耗的，同時要攝取足別的蛋白質及纖維，肌肉才會有所生長。

牛油果設計圖片

而且同樣是扒，在增肌與減肥兩者都有不同的食法，同樣是牛扒配薯仔沙拉，增肌人士應盡量選舉高卡路里的食材及部位，例如以牛柳作主菜，配以薯條及由菠菜、黃瓜、牛油果、芝士及少量油混製而成的沙律。至於減肥人士，在扒方面就應該選擇脂肪較少的臀肉（Rump），薯仔不宜經油炸，而沙拉除了菠菜及黃瓜，亦可加入蕃茄、洋蔥及醋等混合而成。