{"id":10,"date":"2010-08-09T16:47:00","date_gmt":"2010-08-09T20:47:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/mental-conditioning\/are-you-burning-fat-or-packing-on-the-flab"},"modified":"2017-09-19T14:37:01","modified_gmt":"2017-09-19T18:37:01","slug":"%e4%bd%a0%e6%98%af%e5%9c%a8%e7%87%83%e7%83%a7%e8%84%82%e8%82%aa%e8%bf%98%e6%98%af%e5%9c%a8%e5%a0%86%e7%a7%af%e8%b5%98%e8%82%89%ef%bc%9f","status":"publish","type":"post","link":"https:\/\/billybeck.com\/zh\/physical-training\/are-you-burning-fat-or-packing-on-the-flab","title":{"rendered":"\u60a8\u662f\u5728\u71c3\u70e7\u8102\u80aa\u8fd8\u662f\u5728\u5806\u79ef\u8d58\u8089\uff1f"},"content":{"rendered":"

\u60a8\u662f\u5728\u589e\u52a0\u808c\u8089\u8fd8\u662f\u5728\u6d6a\u8d39\u808c\u8089\uff1f<\/strong><\/h2>\n

\u73b0\u5728\u5c31\u8fdb\u884c\u81ea\u6211\u6d4b\u8bd5\uff0c\u627e\u51fa\u7b54\u6848\u3002<\/p>\n

    \n
  1. \u60a8\u662f\u5426\u6709\u660e\u786e\u7684\u4e66\u9762\u76ee\u6807\uff0c\u5e0c\u671b\u81ea\u5df1\u770b\u8d77\u6765\u50cf\u4ec0\u4e48\uff0c\u611f\u89c9\u50cf\u4ec0\u4e48\uff1f<\/strong>\n
      \n
    1. \u6ca1\u6709<\/li>\n
    2. \u662f\u7684\uff0c\u6709\u70b9<\/li>\n
    3. \u662f\u7684\uff01\u6211\u5df2\u7ecf\u5199\u4e0b\u4e86\u6211\u4e0d\u65ad\u601d\u8003\u7684\u8eab\u4f53\u76ee\u6807\u3002<\/li>\n<\/ol>\n<\/li>\n
    4. \u60a8\u591a\u957f\u65f6\u95f4\u953b\u70bc\u4e00\u6b21\uff1f<\/strong>\n
        \n
      1. \u6211\u4e0d<\/li>\n
      2. \u6bcf\u5468 1-2 \u6b21<\/li>\n
      3. \u6bcf\u5468 3-4 \u6b21<\/li>\n
      4. \u6bcf\u5468 5-6 \u6b21<\/li>\n
      5. \u6bcf\u5929<\/li>\n<\/ol>\n<\/li>\n
      6. \u4ee5\u4e0b\u54ea\u4e2a\u9009\u9879\u6700\u80fd\u63cf\u8ff0\u60a8\u76ee\u524d\u7684\u953b\u70bc\u65b9\u5f0f\uff1f<\/strong>\n
          \n
        1. \u6211\u6bcf\u5468\u8dd1\u6b65\u6216\u505a\u51e0\u6b21\u6709\u6c27\u8fd0\u52a8\u3002<\/li>\n
        2. \u6211\u953b\u70bc\uff0c\u4f46\u4e0d\u575a\u6301<\/li>\n
        3. \u6211\u6bcf\u5468\u575a\u6301\u4e3e\u91cd\u548c\u505a 3-5 \u6b21\u6709\u6c27\u8fd0\u52a8\u3002<\/li>\n
        4. \u953b\u70bc\uff1f\u90a3\u662f\u4ec0\u4e48\uff1f<\/li>\n<\/ol>\n<\/li>\n
        5. \u60a8\u591a\u957f\u65f6\u95f4\u6539\u53d8\u4e00\u6b21\u76ee\u524d\u7684\u8fd0\u52a8\u65b9\u5f0f\uff1f<\/strong>\n
            \n
          1. \u6211\u6709\u4e00\u5957\u5f88\u597d\u7684\u751f\u6d3b\u4e60\u60ef\uff0c\u6240\u4ee5\u4e0d\u9700\u8981\u6539\u53d8\u3002<\/li>\n
          2. \u6211\u6bcf\u9694\u51e0\u4e2a\u6708\u5c31\u6362\u4e00\u6b21<\/li>\n
          3. \u6211\u5148\u786e\u5b9a\u6211\u7684\u8eab\u4f53\u6210\u5206\u662f\u5426\u53d1\u751f\u4e86\u53d8\u5316\uff0c\u7136\u540e\u518d\u6839\u636e\u6211\u7684\u76ee\u6807\u548c\u8eab\u4f53\u6210\u5206\u68c0\u6d4b\u7ed3\u679c\u8fdb\u884c\u8c03\u6574\u3002<\/li>\n
          4. \u6211\u5df2\u7ecf\u8bf4\u8fc7\u6211\u4e0d\u953b\u70bc\u3002<\/li>\n<\/ol>\n<\/li>\n
          5. \u60a8\u4e00\u822c\u953b\u70bc\u591a\u957f\u65f6\u95f4\uff1f<\/strong>\n
              \n
            1. 30 \u5206\u949f\u6216\u66f4\u77ed\u65f6\u95f4<\/li>\n
            2. \u4e0d\u8d85\u8fc7\u4e00\u5c0f\u65f6<\/li>\n
            3. 60-90 \u5206\u949f<\/li>\n
            4. \u8d85\u8fc7 90 \u5206\u949f<\/li>\n<\/ol>\n<\/li>\n
            5. \u60a8\u8fd0\u52a8\u65f6\u4f1a\u51fa\u6c57\u5417\uff1f<\/strong>\n
                \n
              1. \u7f55\u89c1<\/li>\n
              2. \u4e00\u70b9\u70b9<\/li>\n
              3. \u662f<\/li>\n<\/ol>\n<\/li>\n
              4. \u5982\u679c\u7528 1-10 \u6765\u8bc4\u4ef7\u60a8\u953b\u70bc\u65f6\u7684\u6d88\u8017\u7a0b\u5ea6\uff0c\u60a8\u4f1a\u7ed9\u81ea\u5df1\u6253\u51e0\u5206\uff1f<\/strong>\n
                  \n
                1. 0-3<\/li>\n
                2. 4-6<\/li>\n
                3. 7-10<\/li>\n<\/ol>\n<\/li>\n
                4. \u60a8\u6bcf\u665a\u80fd\u7761\u51e0\u4e2a\u5c0f\u65f6\uff1f<\/strong>\n
                    \n
                  1. 5 \u5c0f\u65f6\u4ee5\u5185<\/li>\n
                  2. 6-8 \u5c0f\u65f6<\/li>\n
                  3. 9 \u4e2a\u6216\u66f4\u591a<\/li>\n<\/ol>\n<\/li>\n
                  4. \u60a8\u6bcf\u5929\u5403\u51e0\u987f\u996d\uff1f<\/strong>\n
                      \n
                    1. \u6bcf\u5929 1-2 \u9910<\/li>\n
                    2. \u6bcf\u5929 3-4 \u9910<\/li>\n
                    3. \u6bcf\u5929 5-6 \u9910<\/li>\n<\/ol>\n<\/li>\n
                    4. \u4f60\u662f\u5426\u575a\u6301\u5403\u65e9\u9910\uff1f<\/strong>\n
                        \n
                      1. \u662f<\/li>\n
                      2. \u6ca1\u6709<\/li>\n
                      3. \u6709\u65f6<\/li>\n<\/ol>\n<\/li>\n
                      4. \u4ee5\u4e0b\u54ea\u4e2a\u9009\u9879\u6700\u80fd\u63cf\u8ff0\u60a8\u7684\u65e5\u5e38\u996e\u98df\u6a21\u5f0f\uff1f<\/strong>\n
                          \n
                        1. \u6211\u4e0d\u5403\u65e9\u9910\uff0c\u5348\u9910\u901a\u5e38\u5403\u4e09\u660e\u6cbb\u6216\u6c99\u62c9\uff0c\u7136\u540e\u5403\u4e00\u987f\u5927\u9910....\uff0c\u665a\u4e0a\u518d\u5403\u70b9\u4e0d\u592a\u5065\u5eb7\u7684\u96f6\u98df\u3002<\/li>\n
                        2. \u6211\u4e0d\u5403\u65e9\u9910\uff0c\u5348\u9910\u5403\u9e21\u8089\u6c99\u62c9\u4e4b\u7c7b\u7684 \"\u5065\u5eb7 \"\u98df\u7269\uff0c\u665a\u9910\u5219\u5403\u5f97\u6bd4\u8f83\u4e30\u76db\u3002<\/li>\n
                        3. \u6211\u5403 \"\u5065\u5eb7 \"\u65e9\u9910\u3001\u5348\u9910\u548c\u665a\u9910<\/li>\n
                        4. \u6211\u6bcf 3 \u4e2a\u5c0f\u65f6\u5403\u4e00\u6b21\u86cb\u767d\u8d28\u548c\u78b3\u6c34\u5316\u5408\u7269\u3002<\/li>\n
                        5. \u6211\u4e0d\u5403\u4efb\u4f55\u78b3\u6c34\u5316\u5408\u7269\u3002<\/li>\n
                        6. \u6211\u7684\u65e5\u7a0b\u5b89\u6392\u975e\u5e38\u7d27\u5f20\uff0c\u6211\u7684\u75af\u72c2\u662f\u6ca1\u6709\u89c4\u5f8b\u53ef\u5faa\u7684\u3002<\/li>\n<\/ol>\n<\/li>\n
                        7. \u60a8\u6bcf\u5929\u559d\u591a\u5c11\u6c34\uff1f<\/strong>\n
                            \n
                          1. 2-4 \u676f\uff081 \u5347\u6216\u66f4\u5c11\uff09<\/li>\n
                          2. 5-8 \u676f\uff081.5 - 2 \u5347\uff09<\/li>\n
                          3. 9-12 \u676f\uff082.5 - 3 \u5347\uff09<\/li>\n
                          4. \u6bcf\u5929\u8d85\u8fc7 12 \u676f\u6216 3 \u5347<\/li>\n<\/ol>\n<\/li>\n
                          5. \u60a8\u5982\u4f55\u5e94\u5bf9\u538b\u529b\u548c\u5371\u673a\uff1f<\/strong>\n
                              \n
                            1. \u6211\u5413\u574f\u4e86\uff0c\u8d76\u7d27\u5403\u4e1c\u897f\u3002<\/li>\n
                            2. \u6211\u4e00\u5f00\u59cb\u4f1a\u4e0d\u9ad8\u5174\uff0c\u4f46\u7761\u4e00\u89c9\u540e\u5c31\u4f1a\u51b7\u9759\u4e0b\u6765\u3002<\/li>\n
                            3. \u6211\u51b7\u9759\u679c\u65ad\u3002\u6211\u4e0d\u4f1a\u8ba9\u5b83\u63a7\u5236\u6211\u3002<\/li>\n<\/ol>\n<\/li>\n
                            4. \u5728\u5c1d\u8bd5\u5b9e\u73b0\u7269\u7406\u53d8\u5316\u65f6\uff0c\u60a8\u5982\u4f55\u786e\u5b9a\u5b83\u662f\u5426\u6709\u6548\uff1f<\/strong>\n
                                \n
                              1. \u6211\u53ea\u770b\u4f53\u91cd\u79e4\u4e0a\u7684\u6570\u5b57\u3002<\/li>\n
                              2. \u6211\u7528\u5377\u5c3a\u6d4b\u91cf\u8eab\u4f53\u7684\u5404\u4e2a\u90e8\u4f4d\u3002<\/li>\n
                              3. \u6211\u7528\u90a3\u79cd\u4f53\u8102\u79e4\u6d4b\u8bd5\u6211\u7684\u8eab\u4f53\u6210\u5206\u3002<\/li>\n
                              4. \u6211\u7528\u5361\u5c3a\u6d4b\u8bd5\u6211\u7684\u8eab\u4f53\u6210\u5206\u3002<\/li>\n
                              5. \u6211\u770b\u8863\u670d\u662f\u5426\u5408\u8eab\u3002<\/li>\n
                              6. \u6211\u6bcf\u56db\u5468\u8fdb\u884c\u4e00\u6b21\u6d4b\u91cf\u3001\u6d4b\u8bd5\u8eab\u4f53\u6210\u5206\u5e76\u62cd\u7167\u3002\u6211\u6bcf\u5929\u90fd\u4f1a\u5173\u6ce8\u81ea\u5df1\u7684\u5916\u8868\u548c\u611f\u89c9\u3002<\/li>\n<\/ol>\n<\/li>\n
                              7. \u56de\u987e\u4f60\u7684\u4e00\u751f\uff0c\u54ea\u53e5\u8bdd\u6700\u80fd\u8bf4\u660e\u4f60\u7684\u6001\u5ea6\uff1f<\/strong>\n
                                  \n
                                1. \u6211\u662f\u4e2a\u5931\u8d25\u8005\u3002\u6211\u4ec0\u4e48\u90fd\u505a\u4e0d\u597d\u3002<\/li>\n
                                2. \u6211\u9700\u8981\u6709\u4eba\u6fc0\u52b1\u6211\u3002\u6211\u53d1\u73b0\u5f88\u96be\u575a\u6301\u4e00\u4e2a\u8ba1\u5212\u3002<\/li>\n
                                3. \u6211\u592a\u5fd9\u4e86\u3002\u6211\u6709\u4e00\u79cd\u503e\u5411\uff0c\u5c31\u662f\u4e00\u5f00\u59cb\u5f88\u52aa\u529b\uff0c\u4f46\u540e\u6765\u5c31\u5931\u53bb\u4e86\u91cd\u5fc3\u3002<\/li>\n
                                4. \u6211\u662f\u4e00\u4e2a\u6709\u6210\u5c31\u611f\u7684\u4eba\u3002\u4e00\u65e6\u6211\u4e0b\u5b9a\u51b3\u5fc3\u8981\u505a\u4e00\u4ef6\u4e8b\uff0c\u5c31\u4f1a\u4e0d\u8fbe\u76ee\u7684\u8a93\u4e0d\u7f62\u4f11\u3002<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

                                  \u8bb0\u5206\u5361<\/strong><\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
                                  \u95ee\u9898<\/th>\na<\/th>\nb<\/th>\nc<\/th>\nd<\/th>\ne<\/th>\nf<\/th>\n\u60a8\u7684\u5206\u6570<\/th>\n<\/tr>\n
                                  1<\/td>\n0<\/td>\n1<\/td>\n3<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  2<\/td>\n0<\/td>\n1<\/td>\n2<\/td>\n3<\/td>\n3<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  3<\/td>\n1<\/td>\n0<\/td>\n3<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  4<\/td>\n1<\/td>\n2<\/td>\n3<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  5<\/td>\n2<\/td>\n3<\/td>\n1<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  6<\/td>\n1<\/td>\n2<\/td>\n3<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  7<\/td>\n0<\/td>\n2<\/td>\n3<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  8<\/td>\n0<\/td>\n3<\/td>\n2<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  9<\/td>\n1<\/td>\n2<\/td>\n3<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  10<\/td>\n3<\/td>\n1<\/td>\n2<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  11<\/td>\n1<\/td>\n1<\/td>\n2<\/td>\n3<\/td>\n0<\/td>\n0<\/td>\n<\/td>\n<\/tr>\n
                                  12<\/td>\n0<\/td>\n2<\/td>\n3<\/td>\n3<\/td>\n3<\/td>\n3<\/td>\n<\/td>\n<\/tr>\n
                                  13<\/td>\n0<\/td>\n1<\/td>\n2<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  14<\/td>\n1<\/td>\n1<\/td>\n1<\/td>\n2<\/td>\n1<\/td>\n3<\/td>\n<\/td>\n<\/tr>\n
                                  15<\/td>\n-1,000,000<\/td>\n1<\/td>\n1<\/td>\n3<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
                                  \u603b\u8ba1<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

                                  \u6210\u679c<\/strong><\/h2>\n

                                  \u5982\u679c\u60a8\u7684\u5206\u6570\u662f<\/p>\n\n\n\n\n\n\n\n
                                  40 - 45:<\/th>\n\u4f60\u662f\u4e00\u53f0\u5b9e\u73b0\u76ee\u6807\u7684\u7269\u7406\u673a\u5668\u3002\u5982\u679c\u4f60\u76ee\u524d\u8fd8\u6ca1\u6709\u8fbe\u5230\u81ea\u5df1\u7684\u76ee\u6807\uff0c\u90a3\u4e48\u8fd9\u53ea\u662f\u65f6\u95f4\u95ee\u9898\uff0c\u53ef\u80fd\u8fd8\u9700\u8981\u505a\u4e00\u4e9b\u5c0f\u8c03\u6574\u3002\u7ee7\u7eed\u52aa\u529b\u4f60\u662f\u7cbe\u82f1\u4e2d\u7684\u4e00\u5458\u3002<\/td>\n<\/tr>\n
                                  35-39:<\/th>\n\u4f60\u8d70\u5728\u6b63\u786e\u7684\u9053\u8def\u4e0a\u3002\u7ed3\u679c\u4f1a\u51fa\u6765\u7684\uff0c\u4f46\u8981\u6709\u8010\u5fc3\u3002\u5728\u996e\u98df\u548c\u8bad\u7ec3\u65b9\u9762\u505a\u4e00\u4e9b\u6539\u53d8\uff0c\u5c31\u80fd\u8ba9\u4f60\u7684\u6210\u7ee9\u66f4\u4e0a\u4e00\u5c42\u697c\uff0c\u8ba9\u4f60\u5728\u66f4\u77ed\u7684\u65f6\u95f4\u5185\u5b9e\u73b0\u4f60\u7684\u8eab\u4f53\u76ee\u6807\u3002<\/td>\n<\/tr>\n
                                  32-34:<\/th>\n\u4f60\u53ef\u80fd\u4f1a\u5230\u8fbe\u4f60\u60f3\u5230\u8fbe\u7684\u5730\u65b9\uff0c\u4f46\u4f60\u7684\u6b65\u4f10\u5374\u50cf\u8717\u725b\u4e00\u6837\u7f13\u6162\u3002\u5982\u679c\u4f60\u60f3\u52a0\u5feb\u8fdb\u7a0b\uff0c\u5c31\u9700\u8981\u5f7b\u5e95\u6539\u9020\u4f60\u7684\u71c3\u8102\u548c\u589e\u808c\u5f15\u64ce\u3002<\/td>\n<\/tr>\n
                                  27-31:<\/th>\n\u4f60\u6b63\u5904\u4e8e\u505c\u6ede\u4e0d\u524d\u7684\u72b6\u6001\uff0c\u751a\u81f3\u53ef\u80fd\u8d70\u9519\u4e86\u65b9\u5411\u3002\u4f60\u53ea\u80fd\u52c9\u5f3a\u652f\u6491\u3002\u662f\u65f6\u5019\u7acb\u5373\u91c7\u53d6\u79ef\u6781\u884c\u52a8\uff0c\u5b9e\u73b0\u4f60\u7684\u8eab\u4f53\u76ee\u6807\u4e86\u3002\u4f60\u53ef\u4ee5\u505a\u5230\uff0c\u4f46\u4e0d\u8981\u7b49\u5f85\u3002\u73b0\u5728\u5c31\u884c\u52a8\u8d77\u6765\uff0c\u671d\u7740\u4f60\u7684\u76ee\u6807\u524d\u8fdb\u3002<\/td>\n<\/tr>\n
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