Diese Antwort ist leider nicht bei allen der Schub der Frage, nämlich: Brust oder Seite? (Ich bin Bearbeiten, meine Frage zu stellen, dass der Schwerpunkt mehr klar.) Und wie genau funktioniert Ihre Erfahrung Karte zu sein? :) Man könnte in der Lage sein zwischen den Zeilen zu Lesen, aber es ist auch gut, um explizit die Frage zu beantworten. Können Sie ein video von Ihnen laufen? Natürlich, ich behaupte nicht ausüben, ist irrelevant für die Gesundheit. Das Thema ist zwar der Gewichtsverlust. Ernährung ist wesentlich effektiver, für, die. Das problem ist, dass Leute versuchen zu ignorieren, Diät. Ich bin nicht anspruchsvoll, dass. Ich bin der Beantwortung Ihrer Annahme, dass Ihr Trainer ist "angemessen". Eine Menge Leute scheinen "angemessen". Sie scheinen "angemessen" zu geben, professionelle Beratung. Nehmen Sie, was Sie wollen aus meinem post; ich weiß nur, dass meine zwei Cent, was helfen KÖNNTE.

Ich ging in die Turnhalle um Juni/Juli, und bisher nicht so schlecht.

Ich bin 5'7" und aktuell Wiegen 12 und einem halben Stein (175 lbs). Nicht zu dick oder zu Dünn.

Hier ist mein Aktuelles Training:

  • Montag: 20 Minuten auf dem Laufband auf 11-Fach. 45 Minuten mache Krafttraining auf meinen Oberkörper/Arme
  • Dienstag: das Gleiche wie montags
  • Mittwoch: Rest
  • Donnerstag: 45 Minuten Krafttraining auf den Oberkörper und dann 20 Minuten auf dem Laufband, 11-speed
  • Freitag: 45 Minuten Krafttraining auf den Oberkörper. 20 Minuten auf dem Laufband in 11 Geschwindigkeit wieder. Dann schwimmen für 30 Minuten tun, front crawl (50m non-stop, 1-2min Ruhe, eine weitere 50m, 10-mal).
  • Samstag: 20 Minuten auf dem Laufband, 45 Minuten Krafttraining, 30-40Min schwimmen wieder vorne zu kriechen.

Für das Krafttraining habe ich in der Regel tun Sie dies:

  • Chest press(50kg)
  • Shoulder press(45kg)
  • Hanteln (Bizeps 12,5 kg, 15kg Trizeps).
  • Bankdrücken(30 kg bei Kurzhanteln mit 15kg pro Stück)
  • Lat pull-downs(45/50kg).

Jede übung, die ich tun 4-6 Sätzen von 10 Wiederholungen mit einer 30-60second Pause zwischen jeder rep.

Ernährung:

  • Morgens: Getrocknete Getreide, und ein paar Orangen, die später in den morgen
  • Mittagessen: Huhn und Reis (verschiedene Art, curry, filipino Gerichte etc etc) oder pasta.
  • Abends: Manchmal sind die gleichen Huhn und Reis/Nudeln plus manchmal steak, Schweinefleisch oder Fisch zum Abendessen.

Ich nehme keine protein-shakes zwar.

Mein Ziel:

Entwickeln Sie ein bisschen Muskel-Masse (Ähnlich wie Daniel Craig ;) ), während gesunde Ausdauer und nicht übergewicht.

Gibt es irgendetwas, was ich anders machen kann, um zu helfen produzieren mehr Muskelmasse und mehr getönten? So weit ich sehen nicht ALLZU schlecht, aber noch weit Weg von uns wie Daniel Craig.

Muss ich anpassen meine Ernährung ein bisschen? Nehme ich genug protein und brauche ich protein-shakes? Wenn ich muss ein protein-shake, welche? Ich bin allergisch gegen Milchprodukte und die meisten protein-shakes haben Milchprodukte?

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