Von 1,5 k meinst du 1500 Kalorien? Oder 15000? Wenn es 1500 ist, dann denke ich, Sie sind gewaltig unterschätzen Sie die Aufnahme. Ich bin etwas größer und 100 kg weniger, und 1500 gar nicht erreichen, meine basalen Bedürfnisse. Bei deiner Größe/Gewicht, Ihre grundlegenden Bedürfnisse wäre ~2200 Kalorien nur sitzen und atmen den ganzen Tag. Ich denke, die meisten Menschen geistig vorstellen, dass jemand räkelte Sie sich auf einer couch mit einer Hantel in der hand, im Vergleich zu einem Fernseher an der Wand im Fitness-Raum. Ja, es hängt definitiv. Sind diese Ihr 5-rep-max? Wie viel Sie heben in jedem? Es ist nicht leicht, Fett zu verbrennen mit viel cardio UND Muskelaufbau. Es ist auch nicht optimal, um zu versuchen, um Muskeln aufzubauen, während das Essen in einem kalorischen Defizit. Ihr Körper reagiert viel besser, wenn Sie versorgen Sie mit mehr gute Kohlenhydrate für Kraftstoff, mehr protein für die Wiederherstellung, und mehr gute Fette, also mehr Kalorien. Ich werde aktualisieren, meine Antwort mit ein paar mehr Infos...

Ich Lebe in einem besonders hügeligen Gebiet und haben gerade fertig c25k. Ich habe meistens laufen rund um die Nachbarschaft für die letzten 8 Wochen und als Ergebnis die überwiegende Mehrheit der meine Läufe eingebaut, eine Art Hügel. Zum Beispiel, die Erhöhung auf meine 5km route sieht wie folgt aus:

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Heute fiel mir ein, dass es möglicherweise nicht eine gute Idee, um diese Arten von Hügeln, die jeder ausführen (in meinem Fall 3x in der Woche). Wie soll ich die Strukturierung meiner läuft? Ist es okay, so weitermachen, oder sollte ich übernehmen ein flacher Lauf in meine route auf einer regelmäßigen basis?

Als ein Beispiel, dies ist ein 6,2 km Strecke, die überwiegend bergab/flach für die ersten 4,5 km. Ich in der Regel zu Fuß den Hügel hinauf, für die letzten 1,2 km oder so. Dieser Weg ist für, wenn ich will einen leichteren führen, dass mehr flach oder bergab.

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