何をして12キロ痩せたっけ？

•

1 like•721 views

12キロほど痩せたので、何をしてたかを発表しました。

Health & Medicine

⽇日付
⼩小⼭山瑞穂
何をして12キロ痩せたっけ？
2015.08.28

✤ 現状報告
✤ ジムで何をしているのか？
✤ ⾷食事、⼤大切切。
✤ 痩せて良良いこと悪いこと
✤ 今後の⽬目標
✤ まとめ
アジェンダ

セクション１
現状報告

✤ 2014年年3⽉月5⽇日からスタート
✤ 現在１年年と５ヶ⽉月経過
✤ 始めた時の体重　75キロ
✤ 現在の体重　63キロ
✤ 12キロ落落ちた
✤ でも、4ヶ⽉月⽬目にはすでに10キロ落落ちて
た…。

⼤大体こんな感じで落落ちてました
約4ヶ⽉月で10キロほど落落ちた

何をして12キロ痩せたっけ？

何をして12キロ痩せたっけ？

何をして12キロ痩せたっけ？

セクション2
ジムで何をしているのか？

何をして12キロ痩せたっけ？

秋葉葉さん

トレーニング概要
✤ TopWorksBodyさんで週2回
✤ 1回60分（休みなし）
✤ それ以外の運動はしていない

トレーニング
紹介

ウォーキング or ランニング
Photo by E'Lisa Campbell

パワープレート

バランスボールで内転筋
Photo by Sharon Mollerus

コアトレーニング
Photo by ManOnPHI

バーベル　スクワット or ランジ
Photo by Ray_̲from_̲LA

レッグカール
Photo by LyingLegCurlMachineExercise

ViPR（バイパー）
Photo by Elvert Barnes

背中（ラットプルダウン）
Photo by LookBetterNaked

ベンチプレス
Photo by CherryPoint

⼆二の腕・上腕⼆二頭筋
Photo by Keith Allison

ランニング
Photo by MilitaryHealth

腹筋
Photo by DVIDSHUB

しんどい

でも、なぜか
毎回必ず前回より
できるようになってる！

人間すごい。
Photo by Camdiluv ♥

セクション3
⾷食事、⼤大切切。

5：5
Photo by Hans Splinter

効果的な⾷食事

⾼高タンパク
Photo by Jökull Auðunsson

低糖質
Photo by Jökull Auðunsson

なぜ低糖質がいいのか？

✤ 痩せるためには、体内の脂肪を燃やす必要
があります
✤ 燃える順番は、糖質→脂肪
✤ つまり、糖質を最⼩小限にしておけば、早く
脂肪が燃える！
痩せる原理理

Photo by Lisa Williams
朝⾷食

昼⾷食

コンビニで選ぶ
オススメアイテムその1

コンビニで選ぶ
オススメアイテムその2

⼣夕⾷食

Photo by Joel Olives
飲酒について

Photo by m01229
飲酒について
○␣

Photo by titanium22
飲酒について
○␣

Photo by titanium22
飲酒について

飲酒について

オススメ間⾷食アイテムその1

オススメ間⾷食アイテムその2

⾷食事タイミング

理理想的な⾷食事タイミング
✤ ⾎血糖値の上がり下がりを出来るだけ、なだ
らかにするのがポイント
✤ 満腹と空腹を作らない
✤ そのために、腹6分⽬目〜～8分⽬目に留留める
✤ 1⽇日5〜～6⾷食が理理想

叶恭⼦子流流ちょこちょこ⾷食べ
「空腹と満腹の二種類の状態
をつくってしまうと、ますま
す不規則になり代謝が悪くな
ってしまい、体が脂肪を貯め
ようとしてしまうんです。」
http://event.rakuten.co.jp/ent/suppin/kanoshimai/

運動より正直つらい
Photo by Edward Simpson

でも、なぜか20⽇日ぐらいで
胃が慣れてきて
全然つらくなくなってくる…

人間すごい。

寝てる時体重はめっちゃ減る
Photo by peasap
ちなみに…

セクション4
痩せて良良いこと悪いこと

良良い変化
✤ ズボンがブガブガになる
✤ 姿勢が良良くなった
✤ 着る服の幅が広がった
✤ ⾛走るのに抵抗がなくなった

悪い変化
✤ 病気がちになる
✤ ⼈人の体型をみて、だらしない⼈人だと判断し
てしまいそうになる
✤ 何度度会っても痩せたと⾔言われる
→ もう痩せなくてもいいんじゃないかと
⾔言われてしまうことで、意識識が緩む

セクション5
今後の⽬目標

今後の⽬目標
✤ 2ヶ⽉月で5キロ減らす
✤ 58キロになるのが最終⽬目標
✤ ⽬目標達成したら、⾼高級スーツ買いたい

過度度な減量量は必要ないと思いますが、
「体が資本」のこの業界。
健康で過ごしていくために
体⼒力力つけていきましょう！
まとめ

ご清聴
ありがとうございました！

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何をして12キロ痩せたっけ？

1. ⽇日付⼩小⼭山瑞穂何をして12キロ痩せたっけ？ 2015.08.28

2. ✤ 現状報告 ✤ ジムで何をしているのか？ ✤ ⾷食事、⼤大切切。 ✤ 痩せて良良いこと悪いこと ✤ 今後の⽬目標 ✤ まとめアジェンダ

3. セクション１現状報告

4. ✤ 2014年年3⽉月5⽇日からスタート ✤ 現在１年年と５ヶ⽉月経過 ✤ 始めた時の体重　75キロ ✤ 現在の体重　63キロ ✤ 12キロ落落ちた ✤ でも、4ヶ⽉月⽬目にはすでに10キロ落落ちてた…。

5. ⼤大体こんな感じで落落ちてました約4ヶ⽉月で10キロほど落落ちた

9. セクション2 ジムで何をしているのか？

11. 秋葉葉さん

12. トレーニング概要 ✤ TopWorksBodyさんで週2回 ✤ 1回60分（休みなし） ✤ それ以外の運動はしていない

13. トレーニング紹介

14. ウォーキング or ランニング Photo by E'Lisa Campbell

15. パワープレート

16. バランスボールで内転筋 Photo by Sharon Mollerus

17. コアトレーニング Photo by ManOnPHI

18. バーベル　スクワット or ランジ Photo by Ray_̲from_̲LA

19. レッグカール Photo by LyingLegCurlMachineExercise

20. ViPR（バイパー） Photo by Elvert Barnes

21. 背中（ラットプルダウン） Photo by LookBetterNaked

22. ベンチプレス Photo by CherryPoint

23. ⼆二の腕・上腕⼆二頭筋 Photo by Keith Allison

24. ランニング Photo by MilitaryHealth

25. 腹筋 Photo by DVIDSHUB

26. しんどい

27. でも、なぜか毎回必ず前回よりできるようになってる！

28. 人間すごい。 Photo by Camdiluv ♥

29. セクション3 ⾷食事、⼤大切切。

30. 5：5 Photo by Hans Splinter

31. 効果的な⾷食事

32. ⾼高タンパク Photo by Jökull Auðunsson

33. 低糖質 Photo by Jökull Auðunsson

34. なぜ低糖質がいいのか？

35. ✤ 痩せるためには、体内の脂肪を燃やす必要があります ✤ 燃える順番は、糖質→脂肪 ✤ つまり、糖質を最⼩小限にしておけば、早く脂肪が燃える！痩せる原理理

36. Photo by Lisa Williams 朝⾷食

38. コンビニで選ぶオススメアイテムその1

39. コンビニで選ぶオススメアイテムその2

40. ⼣夕⾷食

41. Photo by Joel Olives 飲酒について

42. Photo by m01229 飲酒について ○␣

43. Photo by titanium22 飲酒について ○␣

44. Photo by titanium22 飲酒について

45. 飲酒について

46. オススメ間⾷食アイテムその1

47. オススメ間⾷食アイテムその2

48. ⾷食事タイミング

49. 理理想的な⾷食事タイミング ✤ ⾎血糖値の上がり下がりを出来るだけ、なだらかにするのがポイント ✤ 満腹と空腹を作らない ✤ そのために、腹6分⽬目〜～8分⽬目に留留める ✤ 1⽇日5〜～6⾷食が理理想

50. 叶恭⼦子流流ちょこちょこ⾷食べ「空腹と満腹の二種類の状態をつくってしまうと、ますます不規則になり代謝が悪くなってしまい、体が脂肪を貯めようとしてしまうんです。」 http://event.rakuten.co.jp/ent/suppin/kanoshimai/

51. 運動より正直つらい Photo by Edward Simpson

52. でも、なぜか20⽇日ぐらいで胃が慣れてきて全然つらくなくなってくる…

53. 人間すごい。

54. 寝てる時体重はめっちゃ減る Photo by peasap ちなみに…

55. セクション4 痩せて良良いこと悪いこと

56. 良良い変化 ✤ ズボンがブガブガになる ✤ 姿勢が良良くなった ✤ 着る服の幅が広がった ✤ ⾛走るのに抵抗がなくなった

57. 悪い変化 ✤ 病気がちになる ✤ ⼈人の体型をみて、だらしない⼈人だと判断してしまいそうになる ✤ 何度度会っても痩せたと⾔言われる → もう痩せなくてもいいんじゃないかと⾔言われてしまうことで、意識識が緩む

58. セクション5 今後の⽬目標

59. 今後の⽬目標 ✤ 2ヶ⽉月で5キロ減らす ✤ 58キロになるのが最終⽬目標 ✤ ⽬目標達成したら、⾼高級スーツ買いたい

60. 過度度な減量量は必要ないと思いますが、「体が資本」のこの業界。健康で過ごしていくために体⼒力力つけていきましょう！まとめ

61. ご清聴ありがとうございました！