理工肥宅的減肥指南

開始閱讀之前,先說結論:別管體重少吃多動

但我想從一個理工肥宅的觀點來討論這件事情。相信每位肥宅都知道,在封閉系統中,質量與能量都是恆定的。所以自己的身體這個封閉系統是否增加或減少體重,就可以從進出系統的質量與能量兩個角度來看。但因為吃進去的東西都是要消化過才算數 (除了宿便),而目前食物大都可以用熱量來換算,所以我們這邊從能量的角度來看。

身為理工肥宅,方程式是一定要的啊~

攝入熱量 – 消耗熱量 = 0 (維持體重)
攝入熱量 – 消耗熱量 > 0 (增加體重)
攝入熱量 – 消耗熱量 < 0 (減少體重)

攝入熱量當然就是用吃的,但消耗的部分可以寫成下列方程式:

消耗熱量 = 基礎代謝 + 活動所需

其中基礎代謝有看過說佔了總消耗的三分之二左右,而活動 (包含運動) 大概只有三分之一。而這代表什麼意思呢?以維持體重為前提,我們來寫個算式:

攝入熱量 – 消耗熱量 = 0 (維持體重)
攝入熱量 = 消耗熱量
攝入熱量 = 3 * 活動所需
1/3 攝入熱量 = 活動所需

這個結果告訴我們,平均來說,你今天的運動量被晚餐一盤定食給KO掉了。事實上當你多吃了宵夜,或者今天多點了杯含糖飲料,你用的算式就是增加體重的那行而不是維持體重這那行了。我想大家應該都看過吃一碗飯要出去跑半個小時才能燒掉的數據吧?所以重點不在多運動啊,而且最近也有研究顯示當你運動強度高到一定程度,就算再增加運動量,你的總消耗熱量並不會增加

但這並不是說你出去跑步跟在家裡睡覺都一樣瘦不了啦。我們的重點要放在消耗熱量的另一變數,基礎代謝:

基礎代謝 = 肌肉燒 + 肥肉燒

其中肌肉燒的又比肥肉燒的快。這個數字是代表維持肌肉與肥肉所需要的熱量,所以以相同體重來講,如果你是個肌肉棒子,你的基礎代謝就會比肥肉團子高。重點來了:運動對於瘦身減重的意義在於把肌肉比例提高,而不是實際消耗的熱量啊!

至於要怎麼運動可以快速增加肌肉比例呢?我個人推薦重訓!其實身體是個適應能力很強的系統,它會依照你所需要的活動去調整身體組成。今天你一直跟它說你需要更強的力量,它就會增加肌肉量 (前提是你吃的蛋白質夠多,睪酮素夠高)。同理,當你一直在做一樣的運動 (譬如出去跑30分鐘操場15圈),它會越來越有效率,也就是說相同強度運動消耗的熱量會越來越少。這我們又可以為了全世界的理工宅們寫個方程式來說明:

實際消耗熱量 = 物理需求 / 效率, 效率 < 1

試想如果你想要把一個 0.5 kg的漢堡從地上撿起來到座位上吃,你需要的絕對不只是 0.5 kg * 9.8 m/s^2 * 1 m = 約 5 J的能量,因為熱力學第二定律告訴我們沒有任何能量轉換是100%的!所以效率永遠 < 1,但是當效率增加,物理需求不變,你的實際消耗熱量就減少了!這告訴我們每天做一樣強度的運動根本沒屁用,還可能有反效果

關於攝入熱量呢,我個人是推薦慢慢減少食量,也就是說不用太刻意去改變飲食習慣,只要把攝取量都慢慢減少就好了。我們的食量也是可以調整的,你心裡的餓不是餓。只要慢慢調整,食量調整的幅度可以很大。當然如果毅力夠,可以先從不健康的或者高熱量的東西直接開刀,譬如含糖飲料,任何甜點,油炸類,澱粉類。我當初就是把每餐的白飯量減半,效果立竿見影喔。而到現在我的食量大概已經只剩兩年前的六七成左右吧!

至於為什麼說別管體重呢?因為正確增加肌肉量的話,體脂比例會下降。有學過密度嗎?看看一公斤的脂肪跟一公斤的肌肉的大小差別。體重只是個參考,體脂比較有價值,但最重要的還是脫光光目測吧!

總結一下,就是少吃多動,但運動強度一定要持續提升才會有效果。肌肉量夠的話,睡覺都可以瘦。我自己當初靠這樣的方針半年內瘦了約12%的體重,並且在停止運動後維持了一年沒有復胖。現在已經快兩年沒有規律性上健身房,肌肉都消光了又該開始運動啦!至於坊間的諸多減肥方法,其實只是在少吃多動中找到最有效率的方法 (譬如何時運動比較會燒脂肪,相同熱量吃什麼比較有飽足感,怎樣吃才不會吃過多等等),而那些跟你說可以多吃少動一樣可以瘦身的,應該只是想要賣你東西而已(不然就是物理學界有什麼新突破),建議你還是多唸書默寫一下本文算式比較實在。

Picking up exercise again

Blogging about exercise seems like an annual ritual at this point. Although I had established a habit of exercising in the months leading up to my wedding, the seismic shifts in my routine after moving and welcoming a baby made it difficult to sustain any attempt at exercising regularly. Even now, as Tony is gradually playing and reading more on his own, it’s difficult to find the time to exercise at home without being interrupted.

As my flab continues to grow and my muscles wane, I am sensing a bit more urgency now in establishing a routine. For every week I go without exercising, the image in my head of an old and chubby me sitting on the couch wearing a wifebeater becomes ever more lucid. Old habits die hard, as the song goes, and it’s up to me whether the habit that grows old is one of exercise or of laziness.

So since getting married, my exercise routine has largely consisted of basketball whenever my highschool buddy’s in town, which is about once a year. And that’s it. I’ve tried sporadically to exercise at home, but to no avail. When I try to do pushups, Tony comes and sits on my lower back; when I try to do crunches, Tony comes and its on my chest. The added weight would’ve been welcome had I not already lost so much strength in the past couple of years. On top of that, I’ve developed joint problems in my shoulders from carrying around Tony so much. With my joint pain, it’s become harder to do exercises, which in turn leads to my muscles not gaining enough strentgh, which then in turn reduces the support on my joints, leaving it prone to more pain. And the vicious cycle continues.

Well those were my excuses.

I think at some point I just have to suck it up and exericse despite my pain (which has been diagnosed as inflammation of the ligaments, and I’m supposed to rest, though I’m never gonna get any rest until Tony grows up). I’ve found that the minimal pain I’m feeling in my joints doesn’t really get worse if I don’t push too hard, so nothing like a clapping push-up. If I do slow and controlled bodyweight exercises, I can go pain free while exercising.

To establish a habit, the best way to go is to find people to exercise with. It’s easy to give up getting out of bed in the morning if I didn’t have to keep my promise to show up. Back in the day, I’d get up at 530 to go run with a buddy before work. It’s not really will power, because I’d easily let myself oversleep alrarms nowadays, or play tsum tsum until my mind goes numb, but I digress.

The second best way is to join a class. Once you start paying and you want to see some of progress, you find ways to go. So now I’m bouldering on Sundays. It does help that bouldering is a lotta fun and it’s a full-body exercise. It’s not so intense that my body can’t handle it either (I literally almost passed out while playing basketball the last couple of times). All that remains now is for me to add a couple days of bodyweight and toddlerweight exercise at home to round out my routine. Wish me luck!

 

關於自我成長

什麼叫做庸庸碌碌,大概就是時間一直過,卻說不出自己做了什麼有用的事情吧!

照理說辭掉工作以後,對於自我成長的要求應該要更高才對啊,至少,接下來就是我自己去訂目標了。說真的,我不知道我有沒有那個能力與動力去好好掌控自己的時間啊。在工作的時候,至少還有工作上的目標(雖然說最後都轉成無力感),至少有個前進的方向。話說我也離職三個半月了,這三個半月有任何成長嗎?好像也沒有。三個半月耶,人生的百分之0.3% (若以90歲計算)。若是扣掉人生前後各十五年,這個數字就來到將近0.5%了。人生真的沒有幾個三個半月可以這樣過啊。

而且就算一般人辭掉工作只是放鬆,通常會有某方面的收穫吧?至少可以放空或者做點自我檢視吧。我呢我呢我呢?

這段時間說忙不忙,但是卻也沒有真的放鬆到啊

就拿看書這件事情好了,這大概跟減肥一樣都是一直想像自己可以做得到,卻一直沒有認真執行的事情之一吧!這幾個月以來,好像才看完一本小說。然後開始看點有用要動腦的書然後不知道怎樣又荒廢掉了,已經又兩三個禮拜沒有打開書本來看了。這幾天又拿起書本,「怦然心動的人生整理魔法」內容又是另外一件該做還沒有做的事情。追著自己去看一本要追著自己做的事情的書,整個心理壓力超大的….

已經那麼久了,大概從二十幾歲開始就覺得自己的成長都是被時勢所逼,而不是自己驅使自己得到的。飄洋過海的搬家,換工作,結婚,生小孩等等,都迫使我要對自己的做人處事,思考模式等做出改變。除此之外,我還真沒有甚麼覺得自己變厲害的時候…. 好焦慮啊….

Wordiness at 1:30 AM

One of the things about working freelance is that I am now in charge of my own schedule. I am no longer bound by the 9-to-5, no longer bound by weekdays and weekends. There are only awake and asleep, as in “my son is… “.

While at first glance this may sound like it affords me a ton of freedom, the truth is always more than meets the eye. For one thing, my son’s schedule is usually quite regular by design: he goes to bed between 9~10, takes a nap around noon and a nap in the late afternoon. Freedom only comes after he goes to bed. The real pain the arse though is his 7AM wake-up time. There’s no snooze button, there’s no calling in sick; it doesn’t matter if I were hungover or just couldn’t fall asleep the night before, he’s up and I’ve gotta be up too. I think that’s the most painful part of my days now. I could be working till 2am the night before, then have trouble falling asleep because my brain functions with momentum, and I’ve still got to be up when he’s up. It used to be that when I pulled an all-nighter, I’d take the next day off. Or if I’m hungover I’d sleep in a little. No such luxury when a toddler wants to be fed/entertained. Actually Tony’s been pretty good lately about letting us sleep. He’ll wake up, get up in his crib, and if he sees us still in bed, he generally doesn’t try to wake us. This morning he lied in bed and sung to himself for about half an hour before we got up to check on him.

Somehow this whole go-to-bed-as-late-as-you-want-but-must-wake-up-on-time feels a bit like how Taiwanese companies do flex time only for when you get off work. As a result, I never feel like I get enough sleep. Why don’t I just go to bed earlier then, you ask? Well as any parent would know, when your kid finally goes to bed, it doesn’t matter how tired you are you want to cherish those rare interruption-free moments of you have to yourself. It doesn’t matter if the most important thing you have on your agenda that night is to browse facebook and “like” photos of other people travelling and eating, you are not going to bed when you should.

Hence this post, at 0130, with really nothing better to do (well there is, but procrastination is a topic for another day, natch). If I were not a parent, I’d be asleep by now.

 

New Job (Seriously)

Two and a half months in, and I think I should talk a little about my new job. Well not THAT new job, a real one that pays. Well I wish that statement was 100% true. I do have a job now, and it’s real, but it doesn’t really pay, yet.

So in order to stay at home and really put my family first on my list of priorities, I have to put work at a distant second. Which means that I must find time to do work when I’m not spending time with my son. The solution is to do freelance work at home, which supposedly comes with certain perks, about which I fantasised a few years back. Then I had to decide what is it that I could do as a freelancer. The answer is quite obvious since it only takes me 0.3 seconds to go down my very short list of skills. In case you haven’t guessed it, it’s my being bilingual. I’ve decided to take a deep dive into the field in which I’ve merely dabbled in the years past – translation. I’m a long way from where I want to be as a translator, but I figure I actually have a mild interest in languages and translation, so that could keep me going. I hope I’m not too old to switch tracks, but as the saying goes, better late than never.

Except I don’t get all the perks. For one thing, I have had to put my pants on a lot more often than I had imagined. I still need to get my ass out of the apartment to get groceries, to take my family out for food/shopping/play. The commute is short, but the hours are as horrible as they come (usually from 10pm~2am), though I do get like 3~4 days off a week, on account of my NOT HAVING ENOUGH CASES AT THE MOMENT. But I guess such is life as a freelancer.

And that’s ok, because I just got back from a two-week trip around Taiwan, and I got a taste of what life could be like. With a laptop in hand, I was able to work during the trip while still enjoying the trip. Having lived in the same room as a baby the past year and a half, my body has gotten used to not getting enough sleep. I am surprisingly functional running on 4~5 hours of sleep every night. Maybe it’s because I used to get 8~9 hours as a college student and 7.5 before my son was born, and all that excess sleep was saved up as credit? Anyways, I’m still apprehensive about the future, especially financially, but no amount of money can buy me a front row seat in my son’s childhood. Time will tell whether this job change is a good decision or not, but I will do everything in my power to make it the former.