關於 lean body weight ideal body weight ，我們在網路上蒐集到這些相關的討論、資訊與評價

What kind of body do you like?
Everyone has a different answer.

As a coach, I always remind my trainees that being thin is the completely wrong approach.
It's because being thin is weak.
I want my trainees are Strong & Lean & Healthy.

They can do any kind of exercise like weight training, long-distance running, rowing, playing basketball, rugby, triathlon...

Training should be the Infinite Game.
You are the only competitor.
You always chase for higher expectation.

I’m proud of my female trainees, Josephine, who is a working mom, she has been training with me for 25 weeks. She drops her bodyweight and body fat% to her ideal physique. And also, she learns how to lift weight properly through Online Coaching.

She used to compete in triathlon, marathon and iron man before having her son. Obviously, she is a tough lady.

Training in LA is everyone’s dream.

www.trainerkenneth.com

#AskKenneth #Teamkenneth
#femaletraining #femaleweighttraining #femalefitness #muscles #abs #onlinecoaching
#OnlinePersonalTrainingMentorship #PersonalTraining #relentless #bodycomposition #KennethFitness #自然健美 #身型改造 #私人健身教練 #盧恩澤教練 #香港健身 #温哥华健身 #私教 #網上訓練

[轉貼前輩文章]

前幾天才說過我每天都只擔心肉吃不夠
事實上每天該吃多少蛋白質是有依據的
可以參考原文中的表格：
肥胖的人想要減脂，蛋白質攝取量在1.2-1.5 g/kg之間
體重正常的人想要增肌減脂，目標在2.2-3.3 g/kg之間

即使我們用較低的標準1.2 g/kg來算
一個60公斤的人每天就要吃72公克蛋白質
我舉個實際的例子，Costco賣的雞胸肉一包大約是400公克
換算起來裡面含蛋白質大約就是70多公克
(有買過的人應該知道一包的份量還不少)
把這包雞胸肉吃完大概就是一天的底線

所以，體重正常的人想要增肌減脂(2.2-3.3 g/kg)
每天就要吞下兩到三大包的雞胸肉
各位覺得自己有達到這個標準嗎？
因此我才說一般人都吃太少蛋白質、太多碳水化合物

當然在肉品的選擇也要注意，雞胸肉算是CP質很高的
因為蛋白質含量充足，而且油脂比較少
如果你想是吃肥肉或者油炸食品來補充蛋白質
那大概只會在身上養出一堆脂肪而已

總結：吃優良的蛋白質不會讓你變胖，OK？
(P.S.我不是生酮飲食喔，關於這點有空的話晚上再聊)

我每天需要多少蛋白質？

如果你在正常健康體重，活動量低，將目標設定在 1.2–1.8 g/kg (0.54–0.82 g/lb)。

如果你過重或肥胖，將目標設定在 1.2–1.5 g/kg (0.54–0.68 g/lb)。

如果你正常健康體重，活動量高，又要維持正常體重，將目標設定在 1.4–2.2 g/kg(0.64–1.00 g/lb). 如果是高體能活動的運動員，盡量將蛋白質目標設定接近2.2g/kg。

如果你正常健康體重，活動量高，又想要增肌減脂，將目標設定在 1.4–3.3 g/kg (0.64–1.50 g/lb）。

如果你正常健康體重，活動量高，又想減脂，將目標設定在 2.2–3.3 g/kg (1.00-1.50 g/lb）。

如果你懷孕，將目標設定在 1.66–1.77 g/kg(0.75–0.80 g/lb)。

Also, don’t forget that …
*
Protein intake should be based on body weight, not on caloric intake. (But caloric intake should be based on body weight, too, so the two intakes are linked.)
*
If you are obese, you do not need to try to figure out your ideal body weight or your lean mass (i.e., fat-free mass). Most studies on people with obesity report their findings based on total body weight.
*
Most studies have looked at dosages up to 1.5 g/kg; only a few have looked at dosages as high as 2.2–3.3 g/kg. However, even those higher dosages don’t seem to have negative effects in healthy people.

https://examine.com/nutrition/how-much-protein-do-i-need/

0:00-0:25 - The stream has begun but did not aware it already started.
2:32 - Is Jordan on steroids?
3:50 - Did Jordan achieve his physique from doing Bodyweight/Home-workout only?
7:09 - Will you lose muscle mass if you only do Killer/Hardcore Bodyweight workouts?
10:22 - How to stay lean all year round?
13:18 - Is healthy to stay at low body-fat (below 10%) all year round?
15:30 - What body fat level is ideal to maintain?
16:18 - How often should I do Jordan's bodyweight workout?
18:50 - When should I progress to the next level of workout? Eg. Level 2 to Level 3?
21:03 - How to get rid of Stretch mark?
22:48 - Can you eat Rice if you want to lose weight?
27:53 - Jordan plan to play a role in movie?
28:52 - Is it ok for 13 year old to lift weights?
39:35 - What is Jordan's height?
40:55 - Which workout level is the best?
41:42 - Why Jordan still don't have level 6 workouts?