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3 GIẢI PHÁP KHẮC PHỤC TÌNH TRẠNG SKINNY FAT-Nàng nào đang Skinny Fat thì cùng bơi vào đây để xem cách giải quyết để sớm đẩy lui đc đống mỡ bụng nhaaaa.1️⃣ Về cách ăn uống:Các nàng nên chấp nhận mình ăn calories surplus (dư thừa calo so với nhu cầu calo của cơ thể), và nhất định là phải ăn 1 chế độ giàu protein (từ 1-1,2g trên 1kg cơ thể) để kích thích tăng cơ nhé. Khi ăn dư thừa calo cơ thể sẽ hơi to lên 1 chút do tăng cả cơ lẫn mỡ, nhưng it’s OK, đừng hoang mang và thất vọng, các nàng vẫn đang đi đúng hướng đó. Đừng quên là check inbody qua từng tuần/tháng để biết quá trình tăng cơ ra sao nha 😉2️⃣ Lên 1 lịch tập cơ 4-5buổi/tuầnViệc tập cơ sẽ kích thích tăng cơ, và càng nhiều cơ, khả năng đốt mỡ của cơ thể sẽ càng cao. Và có 1 sự thật là con gái rất khó lên cơ hơn nam giới, nên hãy bỏ ngay suy nghĩ sợ to, sợ đô đi nhé. Tăng cơ sẽ giúp body các nàng săn chắc hơn, fit hơn rất nhiều. 3️⃣ Hạn chế tối đa CardioCardio không phải là bài tập đốt mỡ tốt nhất. Remember that!Chỉ nên coi cardio như 1 bài tập bổ trợ thêm cho bài tập cơ mà thôi. Chỉ cần tập 15-20 phút cardio, tuần 1-2 buổi thôi nhé. Và điều quan trọng nhất, là PHẢI KIÊN TRÌ ! Vì Skinny Fat là 1 trong những dáng người khó fix nhất, nên càng phải quyết tâm và kiên trì hơn những dáng người khác. Chúc các nàng thành công! ❤️#stayhealthyeasy #stayhealthyeasytips #skinnyfat #howtofixskinnyfat

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skinnyfat 在 Hana Giang Anh Facebook 的最讚貼文

By Hana Giang Anh

2021-07-03 17:09:56 有 736 人按讚

Hello mọi người! 😚 Các bạn đã có một tuần như thế nào? Na có một tuần rất là năng suất luôn, mình livestream tập luyện, lên lịch tập tháng Bảy cho mọi người nè và bây giờ là lúc thư giãn, nạp lại những năng lượng tích cực cho bản thân hihi. Cùng Na đọc chia sẻ của bạn Vân Trần trong group HEALTHY LIFE WITH HANA GIANG ANH để cùng nhau lan tỏa thật nhiều năng lượng tập luyện nha. 🥰

“#hanafeedback

😊 Tình hình body trong mùa d.ị.c.h của cả nhà thế nào nè?? Em thì đã cố gắng quay đầu là bờ sau 1 tháng không có phòng tập.

Ở nhà cách ly thì là thời gian hợp lý để Eat Clean nhất ạ. Vì đâu có đồ ăn ngoài. Mà book giao hàng thì lại lo sợ 😊😊.

Nên mình trữ 1 tuần là 2 bình sữa 137 degree trước, sau đó là cá hồi và rau xanh, trứng gà, file gà nè.

Mách nhỏ cả nhà một bí quyết quan trọng khi giảm mỡ nhé, nhiều chị em #skinnyfat hỏi Vân nè.

Tập luyện thôi, KHÔNG ĐỦ ĐÂU. 👉 PHẢI ĂN KIÊNG.
Ăn kiêng thôi để giảm cân, CHƯA PHẢI LÀ CÁCH. Vì sao ⁉️
Để giảm mỡ, bạn cần có cơ bắp. Cơ bắp là bộ máy giảm mỡ miễn phí. Tức là, nếu không có cơ, bạn sẽ bị tăng cân lại sau khi KHÔNG ĂN KIÊNG.

👉 Giải quyết bằng việc: vừa tập luyện vừa đủ, vừa ăn Eat Clean!”

Duy trì thói quen tập luyện và vượt qua những rào cản bản thân để hoàn thiện bản thân, trở thành phiên bản tốt nhất của chính mình nhé mọi người. Đừng quên nâng cao kiến thức của bản thân, tại INSPIRE Academy Vietnam bạn sẽ được học tập những kiến thức khoa học về dinh dưỡng, về tập luyện. 😍 HỌC MỘT LẦN MÀ DÙNG CẢ ĐỜI, không chỉ cho công việc, cho mọi người xung quanh bạn mà cho chính bản thân bạn nữa. Love all 💕

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Hana Giang Anh

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�Top 4 Health and Fitness Influencer Asia 2017 � Founder of INSPIRE Boutique Fitness since 2016

skinnyfat 在 Stay Healthy Easy Facebook 的最佳貼文

By Stay Healthy Easy

2021-04-17 20:43:52 有 2 人按讚

3 GIẢI PHÁP KHẮC PHỤC TÌNH TRẠNG SKINNY FAT
-
Nàng nào đang Skinny Fat thì cùng bơi vào đây để xem cách giải quyết để sớm đẩy lui đc đống mỡ bụng nhaaaa.

1️⃣ Về cách ăn uống:
Các nàng nên chấp nhận mình ăn calories surplus (dư thừa calo so với nhu cầu calo của cơ thể), và nhất định là phải ăn 1 chế độ giàu protein (từ 1-1,2g trên 1kg cơ thể) để kích thích tăng cơ nhé.
Khi ăn dư thừa calo cơ thể sẽ hơi to lên 1 chút do tăng cả cơ lẫn mỡ, nhưng it’s OK, đừng hoang mang và thất vọng, các nàng vẫn đang đi đúng hướng đó. Đừng quên là check inbody qua từng tuần/tháng để biết quá trình tăng cơ ra sao nha 😉

2️⃣ Lên 1 lịch tập cơ 4-5buổi/tuần
Việc tập cơ sẽ kích thích tăng cơ, và càng nhiều cơ, khả năng đốt mỡ của cơ thể sẽ càng cao. Và có 1 sự thật là con gái rất khó lên cơ hơn nam giới, nên hãy bỏ ngay suy nghĩ sợ to, sợ đô đi nhé. Tăng cơ sẽ giúp body các nàng săn chắc hơn, fit hơn rất nhiều.

3️⃣ Hạn chế tối đa Cardio
Cardio không phải là bài tập đốt mỡ tốt nhất. Remember that!
Chỉ nên coi cardio như 1 bài tập bổ trợ thêm cho bài tập cơ mà thôi. Chỉ cần tập 15-20 phút cardio, tuần 1-2 buổi thôi nhé.

Và điều quan trọng nhất, là PHẢI KIÊN TRÌ ! Vì Skinny Fat là 1 trong những dáng người khó fix nhất, nên càng phải quyết tâm và kiên trì hơn những dáng người khác. Chúc các nàng thành công! ❤️

#stayhealthyeasy #stayhealthyeasytips #skinnyfat #howtofixskinnyfat

Tags: skinnyfat stayhealthyeasy stayhealthyeasytips howtofixskinnyfat

Stay Healthy Easy

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Một căn bếp nhỏ của mình - nơi sẽ chia sẻ những công thức món ăn healthy, những tips cực kỳ hữu ích về giảm cân, về cách sống thật Healthy !

skinnyfat 在 Hero Athletes Facebook 的最佳貼文

By Hero Athletes

2020-10-03 09:50:11 有 647 人按讚

Skinny Fat! ผอมลงพุง! คืออะไรและวิธีแก้ไขจบกระจ่างในโพสเดียว

มีใครเคยเป็นหรือเห็นเพื่อนๆรอบข้างเป็นไหมครับที่ว่า ออกกำลังกายหนักแล้ว ไดเอทก็แล้ว คาดิโอก็แล้ว กล้ามก็ยังไม่ชัด ไม่ผอมสุด กล้ามเนื้อดูย้วยๆ ดูไม่ฟิตเสียที

จริงๆแล้ว Skinny Fat หรือสภาวะผอมลงพุง ที่เคยได้ยินกันนั้น ไม่ได้จำเป็นที่จะต้องผอม หรือลงพุง แต่เป็นการเรียกบุคคลในกลุ่มที่ไม่ได้จำเป็นต้องผอม และไม่ได้จำเป็นต้องอ้วน สภาวะไขมันก็ไม่ได้ดูเยอะมาก เป็นเปอร์เซ็นไขมันในช่วงปกติซะด้วยซ้ำ แต่รูปร่างนั้นไม่ได้สอดคล้องกับกิจกรรมที่ทำเลยเพราะออกกำลังกายหนักแต่ก็ยังดูไม่เห็นรายละเอียดกล้ามเนื้อ ดูนุ่มนิ่ม ดูบวมน้ำมากกว่า พบได้ในทั้งผู้หญิงและผู้ชาย

โดยแนวคิดหลักเลยนะครับที่ก่อให้เกิดปัญหานี้นั้นเกิดจากการ โฟกัสที่การ ‘ลดน้ำหนัก’ มากเกินไป แทนที่จะโฟกัสที่การ ‘ปรับเปลี่ยนรูปร่าง’ และ ‘สุขภาพที่แข็งแรง’

ไม่ให้เสียเวลา เราไปดูกันเลยว่า 4 ข้อหลักมันเกิดจากสาเหตุและปัจจัยอะไร และต้องแก้อย่างไร

1. คุณไม่โฟกัสที่ Weight Training อันนี้ที่ถือว่าเป็นข้อที่ผิดพลาดกันร้ายแรงที่สุดเลยและเป็นสาเหตุของการเกิดปัญหาอื่นๆตามมาด้วย ซึ่งหลายๆคนก็อาจจะเล่น Weight Training อยู่แล้ว แต่คุณภาพนั้นน้อยมาก เช่น ไม่โฟกัสที่การพยายามยกให้ได้หนักขึ้นในท่า Compounds เข้ายิมไปเล่นแบบไม่มีตารางเล่น เข้าไปยกเล่นๆโดยไม่มีการจดบันทึกใดๆหรือพยายามที่จะพัฒนาจากครั้งก่อน (Progressive Overload) กล้ามเนื้อของเราก็จะไม่ได้รับสัญญาณให้ถูกกระตุ้น ให้พัฒนา ก็จะอยู่ในขนาดเท่าเดิม ความแข็งแรงเท่าเดิม ตัวกระตุ้นแบบเดิมๆ และอีกข้อที่อาจจะทำกันก็คือ เล่นเวทเทรนนิ่งในจำนวนครั้งที่มาก และน้ำหนักเบา ทำให้กล้ามเนื้อได้รับความเคยชินแบบเดิมๆแทนที่จะถูกกระตุ้นด้วยการที่ต้องออกแรงเพื่อให้ยกได้หนักขึ้น
2. คุณกินโปรตีนไม่ถึง! เนื่องจากการที่เราจะลดไขมัน ลดน้ำหนักได้ ต้องอยู่ในสภาวะ Calories Deficit แต่คนกลุ่ม Skinny Fat นั้นจะกังวลและกลัวที่จะกิน ทำให้มีโอกาสค่อนข้างสูงที่จะทานโปรตีนไม่ถึงอยู่แล้ว แล้วไงต่อ ? กินโปรตีนไม่ถึง ก็สูญเสียกล้ามเนื้อแน่นอนครับ แล้วถ้ากล้ามเนื้อสูญเสีย ก็ทำให้ระบบเผาผลาญของเราช้าลง และการกินโปรตีนให้สูงนั้น ร่างกายจะได้ Thermic Effect จากการย่อยด้วย ทำให้ร่างกายสูญเสียประโยชน์จากตรงนี้ ฉะนั้นอย่าไปกลัวที่จะทานโปรตีนให้มาก และคำนวณค่า TDEE กับ อาหารที่เราต้องทานเข้าไปให้ดี อย่าให้ Deficit เยอะเกินไปครับ มิเช่นนั้นผลลัพธ์จ็จะเท่ากับคุณอยู่ที่ปริมาณไขมันเท่าเดิม แต่น้ำหนักที่ลงคือน้ำหนักกล้ามเนื้อนั้นเอง !
3. คุณคาดิโอมากเกินไป ! คุณไปโฟกัสผิดที่แทนที่จะเอาเวลาไปยกเวทเพื่อที่จะได้ทั้งสร้างกล้ามเนื้อและเผาผลาญแคลลอรี่ การคาดิโอที่มากเกินไปและหนักเกินไป มีผลโดยตรงในการสร้างกล้ามเนื้ออย่างมาก เนื่องจากร่างกายก็จะเหนื่อยก่อน และก็ไม่มีแรงไปสร้างกล้ามเนื้อ บวกกับแคลลอรี่ที่อยู่ในสภาวะ Deficit
4. คุณมัวแต่ดูตาชั่ง ! แน่นอนว่าการดูตาชั่งสามารถช่วยบอกได้คร่าวๆว่าตอนนี้สิ่งที่คุณทำเป็นอย่างไร แต่มันไม่ใช่ทั้งหมด และมันไม่ใช่ส่วนใหญ่ เพราะการที่น้ำหนักลดนั้นอาจจะหมายถึงกล้ามเนื้อลดก็ได้ถ้าคุณทำผิดวิธี ฉะนั้นสิ่งที่เราควรจะดูคือการปรับ Body Composition หรืออัตราส่วนกล้ามเนื้อและไขมัน โดยเมื่อการที่เรามีกล้ามเนื้อที่มากขึ้น ไขมันของเราก็จะลดลงโดยอัตโนมัติ และทำให้เรามีรูปร่างที่ดีมากยิ่งขึ้นด้วย

เมื่อเราทราบถึงปัญหาทั้ง 4 ข้อแล้ว ฉะนั้น ก็มาดูกันถึง 4 วิธีการแก้ไขด้วยกัน ซึ่งก็ง่ายมากก็คือฝั่งตรงข้ามของทั้ง 4 ข้อที่กล่าวมือ

1. โฟกัสที่ Weight Training โดยใส่ใจกับการสร้างกล้ามเนื้อ ใส่ใจกับโปรแกรมที่แน่นอน การฝึกซ้อม ฟอร์ม ท่าทางที่ถูกต้อง เพื่อที่จะเพิ่มกล้ามเนื้อให้รูปร่างดูแข็งแรง สมบูรณ์ และลดไขมันควบคู่กันไป ในลิ้งค์นี้ผมได้สอนโปรแกรมการฝึกที่ง่ายและได้ผลกับทุกๆคนเพื่อพัฒนาการที่ดีตั้งแต่ฟอร์มที่ถูกต้องและพัฒนาการทั้งกล้ามเนื้อ และความแข็งแรงไว้ด้วยกัน https://www.youtube.com/watch?v=mGsqon2zr1s&t=196s
2. ทานโปรตีนให้ถึง โดยผมได้สอนเรื่องเกี่ยวกับ โภชนาการเบื้องต้นไว้ที่ https://www.youtube.com/watch?v=BvcIiBI6wqE&t=244s แล้ว สามารถทำตามได้อย่างง่ายดาย คำนวณและรับประทานปริมาณโปรตีนให้ถึง เพื่อป้องกันกล้ามเนื้อสูญเสีย และทำให้ระบบเผาผลาญของคุณอยู่ในระดับปกติ
3. คุณควรจะทำคาดิโอ แต่ไม่ใช่การทำคาดิโอที่มากเกินไป การทำคาดิโอนั้น ทำเพื่อควบคุมปริมาณแคลลอรี่ให้แต่ละวันเรามั่นใจว่าอยู่ในช่วง Deficit ก็เพียงพอ การทำมากเกินไปมีแต่โทษที่จะตามมา ทำให้เราวนลูปเดิมกลับไปอยู่ในสภาวะ Skinny Fat
4. ดูกระจกแทนที่จะดูตาชั่ง เพราะคนน้ำหนักเท่ากันนั้น ไม่ได้หมายความว่าต้องอ้วนมากเท่ากัน แต่อาจจะมีใครคนใดคนหนึ่งมีปริมาณกล้ามเนื้อที่มากกว่า หรือ ไขมันที่มากกว่า ขึ้นอยู่กับคุณภาพของกิจกรรมที่ทำและรูปร่างที่ออกมาต่างหาก

หวังว่าโพสนี้น่าจะจบปัญหาและคำถามของเพื่อนๆหลายคนเกี่ยวกับ Skinny Fat ได้บ้าง ไม่มากก็น้อยครับ

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skinnyfat 在 Leanne Wu Youtube 的最讚貼文

By Leanne Wu

2020-04-12 19:02:02 有 5,695 人看過有 193 人喜歡

#fatloss #減脂
繼上次分享了我是如何減了6公斤之後，這次我就分析了自己這次的減脂跟以前的有什麼分別。
為什麼以前都減得那麼辛苦，但這次就不太辛苦地減到比有暴食症時新體重新低？
包括了：
1. 代謝率的問題 — 原來一直都高估了自己的代謝率
2. 荷爾蒙大混亂 — 曾經有飲食失調，荷爾蒙令我經常都餓
3. 高估運動消耗 — 其實運動的消耗沒有你想像中高！
4. 做有氧的迷思 — 到底減脂該怎拿捏有氧跟重訓的比例？
5. 吃太多蛋白質 — 竟然吃太多蛋白質也會令減脂不成功！？
以上是我分析了自己的個人因素，你們也可以看看會不會有類似情況，
特別是你曾經也是試過靠著大量有氧及極端節食來減肥的yoyo-dieter！

記得追蹤我的instagram: leannethephysio 來看更多有用資訊分享

Music by Liles Music - Passion Wakes Me - https://thmatc.co/?l=70609580

fatloss 減脂

Leanne Wu

About author

skinnyfat 在 Hana Giang Anh Youtube 的最讚貼文

By Hana Giang Anh

2019-06-03 11:58:46 有 351,182 人看過有 6,772 人喜歡

Thông tin về sản phẩm TPCN Nutrilite Na để link ở đây để cả nhà tham khảo nha: https://www.facebook.com/Amway.Nutrilite.Vietnam/

Đăng kí tập luyện trực tiếp với Hana tại INSPIRE BOUTIQUE FITNESS: http://bit.ly/2qfkifq

CS1: tầng 3, Sport Hotel, số 99 Nguỵ Như Kon Tum, quận Thanh Xuân, Hà Nội.
Hotline: 0888314699

CS2: số 41, ngõ 21 Trương Công Giai, quận Cầu Giấy, Hà Nội
Hotline: 0888546369

Xem lịch tập hàng tháng và in ra tại đây: http://bit.ly/2CBB4aZ

Xem lịch tập hàng ngày Hana post tại group facebook: http://bit.ly/2lHosH8

❀ Các nàng lưu ý để có một cơ thể khoẻ mạnh, ngoài tập luyện hàng ngày Hana luôn khuyến khích các nàng ăn theo chế độ Eat Clean như video này nhé: http://bit.ly/2A2QSRm

❀ Đừng quên bấm like và share video này, và Đăng Kí kênh youtube Hana Giang Anh để nhận thông báo video mới hàng tuần nha: http://bit.ly/2Ezn81E

Follow Hana tại các mạng xã hội sau để theo dõi cuộc sống hàng ngày của Hana và các chia sẻ về kiến thức dinh dưỡng và tập luyện:
★Facebook page: https://www.facebook.com/hanagianganh/
★Facebook cá nhân: http://bit.ly/2vNpOHS
★Instagram: http://bit.ly/2x86xOU
★Liên hệ hợp tác: hanagianganh@gmail.com

From Hana with love ♡
#hannagianganh #tangcanchonguoigay #cachtangcan

hannagianganh tangcanchonguoigay cachtangcan

Hana Giang Anh

About author

Là một kênh về dinh dưỡng, tập luyện, làm đẹp và đời sống, Hana Giang Anh truyền cảm hứng hạnh phúc và khí thế tập luyện đến cho các bạn, đặc biệt là các chị em phụ nữ, những bài tập thể dục giúp cải thiện vóc dáng và chiều cao một cách đáng kể. * Top 4 Healthy and Fitness Influencer Asia 2017 * Founder of INSPIRE Boutique Fitness * Group-X Trainer from 2016, Group-X instructor from 2010 * Vô địch cuộc thi Vũ Điệu Xanh toàn quốc do VTV6 tổ chức (SPORT AEROBICS ) * 5 huy chương vàng sport aerobics liên tiếp thành phố HN Hãy theo dõi thường xuyên chuỗi bài tập của Hana nhé ^^

skinnyfat 在 FCAJOHN Youtube 的精選貼文

By FCAJOHN

2019-05-01 19:59:51 有 155,556 人看過有 4,036 人喜歡

ผอมแต่มีพุง ( Skinny Fat ) คนไทยเป็นกันเยอะมาก และ มักแก้ได้ยาก
มาดูสาเหตุ และ วิธีการแก้กันครับ
#SkinnyFat #ผอมแต่มีพุง #วิธีลดพุง

--------------------------
แนะนำเครื่องวัดองค์ประกอบร่างกาย ได้คุณภาพ สั่งซื้อได้ตามลิ้งค์นี้

HBF-212 รุ่นถูกสุด : https://bit.ly/2zuWd64
HBF-222T แบบมีบลูทูธ : https://bit.ly/32f3qUf
HVF-375 แบบมีที่จับตรงมือ : https://bit.ly/2zwNWhK
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SkinnyFat ผอมแต่มีพุง วิธีลดพุง

FCAJOHN

About author

I'm John , Healthy weight loss. everyone can do. easy to understand and easy to follow Facebook : @fcajohnnext IG : fcajohnnext Line ID : johnfca

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skinnyfat 在 Ms-Skinnyfat - Singapore - Facebook 的推薦與評價

Ms-Skinnyfat. 1436 likes · 14 talking about this. Food and Travel blog based in Singapore. Singapore Best Food Blog 2015. ... <看更多>

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#97. 3 Mitos Tentang Skinny Fat yang Perlu Diluruskan - Halodoc

Memiliki tubuh kurus belum tentu tidak mengalami kelebihan lemak. Skinny fat merupakan kondisi di mana kamu memiliki berat badan normal ...

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