12周練出完美6 pack（圖）

發信人: purplebasil (紫蘇)

Yahoo!上的文章，雖然有廣告之嫌，內容還是挺有道理的。

摘要
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他以前也經常運動，但是一直沒有達到完美境地，30歲以後改變運動方式和飲食習慣，
12周練出了完美6-pack，增肌22磅的同時甩掉17.5磅的肥油，體脂比從17%下降到5.5%

＊ 改變運動方式

以前主要是跑步
•Monday and Thursday: 60-minute run
•Tuesday and Saturday: 45-minute run
•Wednesday: 60-minute gym workout
•Friday and Sunday: Rest

現在主要是高強度的力量和無氧練習
•Monday, Wednesday, Friday: 60-minute gym workout at lunchtime
•Saturday morning: 60-minute gym workout
•Tuesday, Thursday, Sunday: Rest

＊ 改變飲食

以前吃很多碳水和垃圾

現在減少碳水，以瘦肉蔬菜為主，同時把精細碳水換成緩釋碳水，也就是粗糧

To slim down, he switched to a lower-carb diet that included lean meat,
chicken, fish, fresh vegetables, eggs, and 「slow carbs」—fiber-rich
carbohydrate-based foods that are digested much more slowly than refined
carbs like white rice and baked goods.



全文在此：
http://health.yahoo.net/experts/dayinhealth/six-pack-abs-12-wee