标题
今天室外跑步5公里，篮球一个半小时，室外跑跟室内跑感觉差很多，更累，篮球很舒服。 坚决不买虫子的自产自销“产品”，嘻嘻！虫子，把你在FITNESS里面看到的拍下来，我才买。嘻嘻
回复 #155 xblues 的帖子
不能贱卖自己，要20刀LOL DON'T worry about weight when you are working out.If you want to gain muscle, you have to gain some fat too. the procedure is like this
-> Excerise hard
-> Sleep well/ Eat well.
-> increase BOTH the muscle AND fat.
-> One your gain cycle is over, concentrate on cardio to LOOSE the fat and keep the mucle.
You can't gain muscle without increasing body mass.
If you eat a lot of carb inyour daily intake then the lean muscle protein is better.
Do you have a pharmacy called "Pulse" in Sydney? They have a great discount card and their price for protein is much cheaper than others, I almost never wear underware, always freeballing :D Don't drink too much Mass Muscle IF you also eat a lot of other food. Use Lean ones if you have big meals.
I use Horley,and Extreme Supplements. Here in Noosa they are almost always $100 for 4 Kg.
As for other stuff:
-Vitamine
- Fish oil
You might also want to try Creatine. 请了健身教练，8周24次课，前2周是全身锻炼（深蹲，卧推，下拉，仰卧起坐，上举），后面开始重点部位锻练。
已经上了2次课，能做到的比想象的多，感觉很好。
还有一点令人高兴的是学会了呼吸，打篮球也不累了:D Aha，the highest weight reaches 70kg for deep squat!
Sparkle comes back to my eyes，cheers mate!
回复 #168 xblues 的帖子
以前运动老是习惯用嘴呼吸，这样腹部也会用力，效果不好，现在改用鼻子呼吸了。简单的说就是：鼻子+胸腔yes，嘴巴+腹部no，还有就是发力的时候呼气，回位的时候吸气，见笑，哈哈~ 原帖由 xblues 于 7-3-2011 23:52 发表 http://freeoz.org/ibbs/images/common/back.gif
Creatine，可以推荐具体的牌子和型号么，对于健身食品我真的是门外汉，一点知识都没有，你要是推荐具体的，尤其是那种GNC可以找到的，我就省下调研的时间，直接买入啦。
Creatine is more expensive than whey proteins by weight - but you don't need to take much at all! You don't drink them like crazy. They are really to be used in small quantities.
GNC's own brand Creatine Amplified 189 is not a bad product (I don't know about the price in OZ though - it was quite cheap in the USA).
It's in pill form so it's easier to take than powder creatine (powder creatine taste BAD for people who are not used to it).
You can read up on creatine on wikipedia.
- It's main effect is to retain more water in your body, so drink plenty of water when using it.
- You should notice increased endurance and strength about 2 weeks into using it.
- You would also notice a rapid increase in body weight from what seem like muscle gain.
- However this is 'water weight'. Once you stop using it, most of that weight/ muscle firmness will disappear.
- It's not meant to be used for long term, most people use it on and off (4 weeks on, 4 weeks off etc).
- You might notice skin issues when using it - xits, red spots, etc. This is hard to predict, eveyone reacts differently to it. But use with caution.
- The main reason for using it is to train harder when it brings you increased endurance. So if you take it but don't increase your training intensiveness, then it's wasted.
Good luck. i am using Optimum 100% Whey Protein which lists No.1 in bodybuilding.com website and get it from ebay, $98.95 for 2.27kg not too bad...
Optimum 100% Whey is the undisputed Gold Standard and winner of the Supplement of the Year and Protein Powder of the Year in 2009 & 2010.
[ 本帖最后由 gooossip 于 8-3-2011 22:44 编辑 ] 95kg for deep squat:lol It's time to increase weight and intensity.