On the right way to my goal……
Before I started working out, I had gotten used to exercising almost every day for 3.5 years. I danced, jogged, swam, worked out at home, etc. I even joined Breakdance club. However, I could not cut fat, and I was still not the shape I wanted. I was not on the right path to my ideal shape until the first time I stepped into the gym. There is the reason:
It helps me isolate the muscle I want to train more. For example, I used to train 5-6 days a week and I spent two days for leg because I wanted to train leg more. After doing this for five months I noticed that compared to my leg, my shoulder, chest, and back are not strong enough so that I decided to change my schedule and let each part grow evenly. Here is my schedule now:
- Day 1: Chest
- Day 2: Leg
- Day 3: Shoulder
- Day 4: Back
I would say that working out is the best exercise if you have a specific body shape you want to achieve. Other kind of exercise can help you grow muscles too, but it’s hard to focus on a specific part and train it more.
Becoming more confident……
I received some compliments from my friends after working out for four to five months. Some said I became more beautiful, some said they want to build bigger glutes like me, and some said I was inspiring to them. All of their compliments encouraged me and made me more confident than before even though I haven’t yet achieved my goal.
It changed my concepts……
Before starting workout,
- I wanted to be thinner.
- I thought that I had to eat less and cut calories to be in a good shape.
- I thought that losing weight was the only way to become beautiful.
After I started workout,
- I want to be stronger and build more muscle.
- I don’t only think about cutting calories, but also eat the right food and eat the right proportion of Protein, Fat and Carbohydrate.
- Gaining muscle and cutting fat is much more important than losing weight for me.
在前往目標的正確道路上……
在我開始重訓之前,我是一個幾乎每天都會做運動的人(大一開始),飲食方面 也不是一個愛吃炸物或愛喝手搖杯的人(一直以來都這樣)。即便這樣,我只覺 得自己的外表變得「健康」了,高中開始有的一些毛病,像是胃食道逆流、蕁 麻疹也幾乎很少發生,但一直沒辦法達到自己想要的完美身材。當時的目標是 想要像夏威夷衝浪選手 Kelia Moniz 一樣。直到我重訓四五個月後,我開始發 現重訓讓我一步步朝自己的目標前進。原因如下:
重訓跟別的運動不一樣,我可以針對想要鍛鍊的肌群加強訓練。例如,我重訓 前半年,因為特別想雕塑下半身,所以我的菜單是腿兩天、胸一天、背一天。半年後,我發現相較於腿部,其他部位都較弱。於是改變菜單,腿、胸、背各一天,也開始加入肩部訓練,通常跟胸搭配在一起。最近又決定好好訓練特別 弱的肩膀,於是將菜單改成,腿、胸、背、肩各一天。
其他運動雖然也可以鍛鍊肌肉,但是很難自由選擇想雕塑的部位,會因為不同運動,而使得某些肌群特別發達。重訓除了可以自由選擇想鍛鍊、想加強的肌群,還能在每一次的運動,專注於特定部位的肌肉,讓它達到充血,肌肉增長的效率較高。因此對我來說,重訓是協助我達到理想身材的運動。而其他運動,對我來說是放鬆、自我挑戰,或興趣的培養。
變得更有自信……
在重訓四五個月後,陸續從朋友那得到一些讚美,有人說我變得比之前更漂 亮,有人說他想跟我一樣鍛鍊出俏臀,也有人說看到我在 Instagram 上面發的 文章激勵她,讓她也想開始加入健身的行列。雖然我還沒達到設定的目標,身 材也還不夠好,但在這個路程上,我收到來自朋友的讚美、看到現有的成果, 使得我變得比以前更有自信。
觀念改變……
重訓前,我覺得
1.我想變瘦!覺得瘦才是美!
2.吃得少少、減少熱量的攝取,才能達到我想要的身材
3.只有體重下降,才能變得更漂亮
重訓後,我覺得
1. 我想要變壯,想要長肌肉!覺得有漂亮的肌肉線條才美~
2. 不只是熱量計算,攝取對的食物、營養比例的分配也很重。
3. 增肌和減脂對我來說比減重還重要。
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YouTube: Alejandra Ts.
Alejandra Tsai, Fitness Enthusiast.
Any individuals in sports and fitness who would like to share their voice, please submit to hank@hankfittraining.com