Du meinst einer der Mittelfußknochen ist 'niedriger', so dass Ihr Mittelfußknochen 'arch' zusammengebrochen (obwohl es da auch nicht wirklich sprechen aus)? Nur das hinzufügen dieser, "unterer Rücken" - übungen (wie Kniebeugen, Kreuzheben, und reinigt) sind in der Regel auch arbeiten, die hips, abs und Gesäßmuskulatur. Sie neigen dazu, haben eine helle Seite Vorteile, insbesondere in Richtung auf eine ausgewogene "Kern" Muskeln. Sorry, mein Erster Kommentar ausgelassen eine entscheidende Komponente der progressiven überlastung. "Die Arbeit in der Nähe Ihrer Grenze" und dann, sobald Sie Ihre max geht nach oben, indem Sie das tun, erhöhen Sie den Widerstand. In diesem Fall, wenn Ihr max ist 12, dann sollten Sie in der Nähe von 12, bis Sie tun können, 15 ist, dann arbeiten Sie in der Nähe von 15, und so weiter.

Ich wollte berechne meine täglichen Kalorien-Aufnahme und ich stieß über die Harris-Benedict - Formel, aber wenn ich es benutze, fühle ich mich wie es grob überschätzt, was meine Kalorien sollte (ich weiß das, weil ich bereits weniger Essen als er, und kann nicht, Gewicht zu verlieren).

Auch gibt es eine Formel, die Berücksichtigung der Körper Fett?

UPDATE: ich bin 5.9 und 78kg mit ~12% Körperfett. Mein Ziel ist fallen zu lassen, um ~6% und vor allem, loszuwerden, die extra-Fett von meinem Bauch. Ich trainiere 3 mal die Woche mein training besteht in der bar training und 2x 30 Minuten Laufband (4 Minuten joggen und 1 minute Geist) plus 1 Stunde joggen an meinem Dritten Tag. (Ich in der Regel verbrennen um 500kcal im 30-Minuten-und 850kcal in der 1 Stunde joggen) ich habe auch ein abs-routine, die ich in alle drei Tage.

Ich habe versucht, für ein paar Monate jetzt zu verlieren, 6% Körperfett und Muskeln aufzubauen, aber es scheint, dass ich getroffen einen Toten Punkt.

Jede Beratung wird sehr geschätzt.

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