有没有健身的大佬？

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小弟一直有在家里跟着视频进行一些自重锻炼，希望能通过增加肌肉加大每日的热量消耗，同时摄入如果没有变化的也许能达到增肌减脂的效果。
因为疫情没去健身房，效果一般，但是也减了十磅左右，现在体重是166磅，但是脸和肚子还是和以前一样没什么变化，按理说我现在肌肉也有明显增加，体重下降，那脂肪应该减得更多才对，至少目测应该也有点变化才对，但是不管是周围人的评价还是我自己根据锻炼前后的照片比对脂肪都没有明显的减少。
有没有健身的大佬能帮忙分析一下这是什么状况？是不是和身体素质有关？
顺便想问一下多伦多地区有哪些比较好的健身房或者健身教练？现在疫情解禁想要找个教练正规的锻炼一下，多谢各位大佬了。

sexpuppy

你可以用你的身高和体重看你的bmi, 如果是想减肥有氧運動 (cardio)比较有效

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sexpuppy 发表于 2022-8-9 13:29
你可以用你的身高和体重看你的bmi, 如果是想减肥有氧運動 (cardio)比较有效

bmi现在是24.5，有氧的话会掉肌肉，所以才希望找专业的教练看看能不能同时增肌减脂。

rkim

All these gym stuff are not good for long term health.

The trend of building big muscular look is the most stupid thing one can do to their health. As you get old, the only thing left is wrecked metabolism and a body not able to function normally.

For keeping fit only, do micro cardio 3-4 times a day. Each one 4-5 mins. Just enough to make yourself breath hard and need rest of at least 1 minute to recover.

What is micro cardio?
It can be just doing easy push ups against a wall instead of the ground and do that quickly until you are out of breath.
It can also be doing fast squats until you can't in a few minute.
The key is to force your body into uncomfortable state so that your brain and body learn to deal with that automatically.

You need motivation? It can double the time you last in bed.

sexpuppy

此用户不存在 发表于 2022-8-9 22:03
bmi现在是24.5，有氧的话会掉肌肉，所以才希望找专业的教练看看能不能同时增肌减脂。 ...

bmi 24.5 算高吧，我是~20。。我想在24.5应该要做cardio来减脂，如果不减脂挺难看到肌肉

rkim 发表于 2022-8-10 11:46
All these gym stuff are not good for long term health.

yea i agree, i prefer doing calisthenics over simply just bulking for big muscle, that way you are working most of your body, especially your core.  Ultimately though, it really depends on what you want to achieve and how much time/effort you want to put in.

For me I found learning to do muscle up helped to strength my shoulder so much that I am no longer aching after sitting at work all day.  My personal goal is to be able to do the full planche/front lever/hand-stand push-up.