<p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">3개월간 14키로정도 감량했고 그 뒤 1개월동안 정체(?)기 입니다. </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><br></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">40살의 아재. 아주 몸이 형편없는 상태였습니다. 키가 173센치인데 몸무게가 94키로였으니 뭐 더 말할것도 없지요. </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><br></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">전혀 운동이라는걸 안하고, 간식에 야식에 ... 암튼 먹는걸 엄청 좋아했던, 지금도 좋아하는 사람입니다. 20후반까지는 날씬했는데 말이죠 ㅎ </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><span lang="ko"><font face="바탕" size="2"><br></font></span></p><font size="2"><font face="바탕">아무튼 이렇게 살다가, </font> </font> <div><font face="바탕" size="2"><br></font></div> <div><font face="바탕" size="2">안되겠다 해서 그냥 문득  7<span lang="ko">월</span><span lang="ko"></span>4<span lang="ko">일부터 </span><span lang="ko"></span><span lang="ko">피트니스 </span><span lang="ko"></span><span lang="ko">회원 </span><span lang="ko"></span><span lang="ko">등록</span><span lang="ko">했습니다. </span></font></div> <div><span lang="ko"><font face="바탕" size="2"><br></font></span></div> <div><font size="2"><font face="바탕"><span lang="ko">우선 식사조절... 다이어트를 한건 아니고 그냥 </span><span lang="ko">양을 </span><span lang="ko"></span><span lang="ko">좀 </span><span lang="ko"></span><span lang="ko">줄이고</span>, <span lang="ko">간식 </span><span lang="ko"></span><span lang="ko">특히 </span><span lang="ko"></span><span lang="ko">야식을 </span><span lang="ko"></span><span lang="ko">끊었습니다</span>. 직업 특성상 늦게까지 컴터 앞에서 있는 편이라 아예 아무것도 안먹기는 좀 힘들고 해서 너무 못견디겠으면 <span lang="ko">스트링치즈</span>, <span lang="ko">바나나</span>, <span lang="ko">포도 </span><span lang="ko"></span><span lang="ko">몇알 .. 이 </span><span lang="ko">중에</span><span lang="ko"></span><span lang="ko">하나를 먹었구요. </span></font> </font> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">운동... 이전까지 전혀 </span><span lang="ko"></span><span lang="ko">운동이라는걸 </span><span lang="ko">안하던 </span><span lang="ko"></span><span lang="ko">사람이라</span>, <span lang="ko">너무 </span><span lang="ko"></span><span lang="ko">무리하지</span><span lang="ko"></span><span lang="ko">말고 </span><span lang="ko"></span><span lang="ko">부상당하지 </span><span lang="ko"></span><span lang="ko">않도록 </span><span lang="ko"></span><span lang="ko">조심하는 것을</span><span lang="ko"> 최우선순위로 삼았습니다. </span><span lang="ko">완전 </span><span lang="ko"></span><span lang="ko">운동 </span><span lang="ko"></span><span lang="ko">초짜라 </span><span lang="ko"></span><span lang="ko">뭐 </span><span lang="ko"></span><span lang="ko">기구들도 </span><span lang="ko"></span><span lang="ko">어떻게 </span><span lang="ko"></span><span lang="ko">하는지 </span><span lang="ko"></span><span lang="ko">모르고 </span><span lang="ko">이름도 </span><span lang="ko"></span><span lang="ko">잘</span><span lang="ko"></span><span lang="ko">모르는 </span><span lang="ko"></span><span lang="ko">상태에서 </span><span lang="ko"></span><span lang="ko">그냥 </span><span lang="ko"></span><span lang="ko">피트니스 </span><span lang="ko"></span><span lang="ko">처음 </span><span lang="ko"></span><span lang="ko">등록할 때 가입특전으로 </span>1<span lang="ko">회</span><span lang="ko"></span><span lang="ko">무료 피티 </span><span lang="ko">세션에서 </span><span lang="ko"></span><span lang="ko">배운게 전부였죠. 아무튼 거기서 배운걸 바탕으로 </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">운동루틴은</span><span lang="ko"></span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">우선 </span><span lang="ko"></span><span lang="ko">계단머신</span>(?) 10<span lang="ko">분정도. 그다음</span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">- <span lang="ko">크런치</span>20<span lang="ko">회</span>, <span lang="ko">크로스크런치</span>(?) 10<span lang="ko">회</span>, <span lang="ko">레그업</span><span lang="ko"></span>10<span lang="ko">회</span>, <span lang="ko">플랭크</span><span lang="ko"></span>20<span lang="ko">초</span><span lang="ko"></span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">- <span lang="ko">푸쉬업</span><span lang="ko"></span><span lang="ko">정자세로 </span><span lang="ko"></span>6<span lang="ko">회</span>,<span lang="ko">무릎대고 </span><span lang="ko"></span>6<span lang="ko">회</span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">- <span lang="ko">프리즈너</span><span lang="ko"></span><span lang="ko">스쿼트 </span><span lang="ko"></span>10<span lang="ko">회</span><span lang="ko"></span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">- 1<span lang="ko">분</span><span lang="ko"></span><span lang="ko">휴식</span>.  </font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">이거를 </span>3<span lang="ko">회 </span><span lang="ko"></span><span lang="ko">반복</span>.</font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">그리고 </span><span lang="ko"></span><span lang="ko">나서 </span><span lang="ko"></span><span lang="ko">약간의 </span><span lang="ko"></span><span lang="ko">근력운동들을 했어요. </span><span lang="ko">사실 </span><span lang="ko"></span><span lang="ko">기구 </span><span lang="ko"></span><span lang="ko">이름들도 </span><span lang="ko"></span><span lang="ko">잘</span><span lang="ko"></span><span lang="ko">모르는데, 아무튼 </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">암컬</span><span lang="ko"></span>(<span lang="ko">아령 운동하듯이 </span><span lang="ko"></span><span lang="ko">들어올리는 기구</span>)</font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">레그컬</span><span lang="ko"></span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">서포트 </span><span lang="ko"></span><span lang="ko">턱걸이</span><span lang="ko"></span>(<span lang="ko">턱걸이 </span><span lang="ko"></span><span lang="ko">기구인데 </span><span lang="ko"></span><span lang="ko">무릎에 </span><span lang="ko"></span><span lang="ko">서포트를 </span><span lang="ko"></span><span lang="ko">대고 </span><span lang="ko"></span><span lang="ko">하는거</span>)</font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">레그</span><span lang="ko"></span><span lang="ko">익스텐션</span><span lang="ko"></span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">이런식으로 </span><span lang="ko"></span><span lang="ko">상체</span><span lang="ko"></span><span lang="ko">두</span><span lang="ko"></span><span lang="ko">종류 </span><span lang="ko"></span><span lang="ko">하체</span><span lang="ko"></span><span lang="ko">두</span><span lang="ko"></span><span lang="ko">종류를 </span><span lang="ko"></span><span lang="ko">대충 </span><span lang="ko"></span><span lang="ko">섞어서</span><span lang="ko"></span><span lang="ko">했습니다.</span>.. <span lang="ko">기구당 </span><span lang="ko"></span><span lang="ko">각각 </span><span lang="ko"></span>8<span lang="ko">번을 </span><span lang="ko"></span><span lang="ko">한 </span><span lang="ko"></span><span lang="ko">세트로 </span><span lang="ko"></span><span lang="ko">총</span><span lang="ko"></span>3<span lang="ko">세트</span>. </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">무게는</span>, <span lang="ko">무조건 </span><span lang="ko"></span><span lang="ko">부상 </span><span lang="ko"></span><span lang="ko">안당해야 </span><span lang="ko"></span><span lang="ko">하고 </span><span lang="ko"></span><span lang="ko">너무 </span><span lang="ko"></span><span lang="ko">무리했다가 </span><span lang="ko"></span><span lang="ko">괜히 </span><span lang="ko"></span><span lang="ko">지쳐서 </span><span lang="ko"></span><span lang="ko">금방 </span><span lang="ko"></span><span lang="ko">포기하면 </span><span lang="ko"></span><span lang="ko">안된다는게 </span><span lang="ko">최우선순위였기 때문에</span>, 7<span lang="ko">번째</span><span lang="ko"></span><span lang="ko">정도</span><span lang="ko"></span><span lang="ko">할때 쯤 </span><span lang="ko"></span><span lang="ko">우와 </span><span lang="ko"></span><span lang="ko">힘들다 </span><span lang="ko"></span><span lang="ko">말 </span><span lang="ko"></span><span lang="ko">나오고 </span><span lang="ko"></span>8<span lang="ko">번째</span><span lang="ko"></span><span lang="ko">하면 </span><span lang="ko"></span><span lang="ko">으으윽 </span><span lang="ko"></span><span lang="ko">하면서 </span><span lang="ko"></span><span lang="ko">약간 </span><span lang="ko"></span><span lang="ko">덜덜거리면서 </span><span lang="ko"></span><span lang="ko">올릴</span><span lang="ko"></span><span lang="ko">정도를 했습니다. </span></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font size="2"><span lang="ko" style="font-family:'바탕';">세트 </span><span lang="ko" style="font-family:'바탕';"></span><span lang="ko" style="font-family:'바탕';">반복시 </span><span lang="ko" style="font-family:'바탕';"></span><span lang="ko" style="font-family:'바탕';">아주 </span><span lang="ko" style="font-family:'바탕';"></span><span lang="ko" style="font-family:'바탕';">약간씩만 </span><span lang="ko" style="font-family:'바탕';"></span><span lang="ko" style="font-family:'바탕';">무게를 </span><span lang="ko" style="font-family:'바탕';"></span><span lang="ko" style="font-family:'바탕';">올리는 </span><span lang="ko" style="font-family:'바탕';"></span><span style="font-family:'바탕';">(5</span><span lang="ko" style="font-family:'바탕';">내지</span><span lang="ko" style="font-family:'바탕';"></span><span style="font-family:'바탕';">10</span><span lang="ko" style="font-family:'바탕';">파운드</span><span style="font-family:'바탕';">) </span><span lang="ko" style="font-family:'바탕';">정도만</span><span lang="ko" style="font-family:'바탕';"></span><span lang="ko" style="font-family:'바탕';">했죠</span><span style="font-family:'바탕';">.</span><span style="font-family:'바탕';"> 뭐 일반적인 성인 남성들에 비하면 아마 훨씬 </span><span lang="ko" style="font-family:'바탕';">가벼운 </span><span lang="ko" style="font-family:'바탕';"></span><span lang="ko" style="font-family:'바탕';">무게일거라고 생각합니다. </span></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">이렇게 </span><span lang="ko"></span><span lang="ko">근력운동을</span><span lang="ko"></span><span lang="ko">하고</span><span lang="ko"> </span><span lang="ko"></span><span lang="ko">마무리로 </span><span lang="ko"></span>20<span lang="ko">분정도 </span><span lang="ko"></span><span lang="ko">런닝머신을 </span><span lang="ko"></span><span lang="ko">뛰거나 </span><span lang="ko"></span><span lang="ko">일립티컬 </span><span lang="ko"></span><span lang="ko">머신을 </span><span lang="ko"></span><span lang="ko">했습니다. </span><span lang="ko">무조건 </span><span lang="ko"></span><span lang="ko">랜덤 </span><span lang="ko"></span><span lang="ko">트랙 </span><span lang="ko"></span><span lang="ko">모드로</span><span lang="ko"></span>– 2<span lang="ko">분마다 </span><span lang="ko"></span><span lang="ko">속도가 </span><span lang="ko"></span><span lang="ko">바뀌거나 </span><span lang="ko"></span><span lang="ko">운동모드가 </span><span lang="ko"></span><span lang="ko">바뀌는 </span><span lang="ko"></span><span lang="ko">그런 </span><span lang="ko"></span><span lang="ko">모드가 있더라구요. 그래서 그냥 그걸 헀어요. </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">그담에 </span><span lang="ko"></span><span lang="ko">짧게 </span><span lang="ko"></span><span lang="ko">국민 체조 </span><span lang="ko"></span><span lang="ko">같은 스트레치 좀 </span><span lang="ko">하고 끝이었죠. </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font size="2"><br></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font size="2"><br></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">시작하고 3<span lang="ko">개월이 </span><span lang="ko"></span><span lang="ko">지난 </span><span lang="ko"></span>10<span lang="ko">월</span><span lang="ko"></span><span lang="ko">초가 </span><span lang="ko"></span><span lang="ko">된 </span><span lang="ko"></span><span lang="ko">시점에 30파운드 - 약 </span>14<span lang="ko">킬로 정도가 </span><span lang="ko">빠졌더군요. 급하게 많이 빼려는 생각은 없었기 때문에 이정도 속도면 뭐 괜찮네 하고 생각했습니다.  </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">그런데 </span><span lang="ko"></span><span lang="ko">그</span><span lang="ko"></span><span lang="ko">뒤로 </span><span lang="ko"></span><span lang="ko">한달이 </span><span lang="ko"></span><span lang="ko">지난 </span><span lang="ko"></span><span lang="ko">지금 </span><span lang="ko">계속 딱 그 </span><span lang="ko">정도에서 그냥 </span><span lang="ko">약간씩 </span><span lang="ko"></span><span lang="ko">오르락 </span><span lang="ko"></span><span lang="ko">내리락 하는 </span><span lang="ko"></span><span lang="ko">정체기랄까, 뭐 그런것이 왔습니다. 먹는것도 운동 루틴도 크게 바뀐게 없는데요. </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko"><br></span></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">아, 바뀐게 없기 때문일까요? 아무튼, </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">먹는걸 </span><span lang="ko"></span><span lang="ko">극단적으로 </span><span lang="ko"></span><span lang="ko">줄인다거나</span>, <span lang="ko">갑자기 </span><span lang="ko"></span><span lang="ko">무리해서 </span><span lang="ko"></span><span lang="ko">과격하게 운동하고 </span><span lang="ko">무거운걸 </span><span lang="ko"></span><span lang="ko">더 </span><span lang="ko"></span><span lang="ko">든다거나 </span><span lang="ko"></span><span lang="ko">하면 </span><span lang="ko"></span><span lang="ko">안될것 </span><span lang="ko"></span><span lang="ko">같아서 </span><span lang="ko"></span><span lang="ko">조바심을 </span><span lang="ko"></span><span lang="ko">내지는 </span><span lang="ko"></span><span lang="ko">않으려고 </span><span lang="ko"></span><span lang="ko">하는데</span>, <span lang="ko">그래도 현재 제 루틴에서 </span><span lang="ko">좀 </span><span lang="ko"></span><span lang="ko">더 </span><span lang="ko"></span><span lang="ko">효율적</span>(?)<span lang="ko">인 </span><span lang="ko"></span><span lang="ko">방법이 있다면 조언을 부탁드립니다. </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko">뭐 </span><span lang="ko"></span><span lang="ko">사실 십수</span><span lang="ko">년을 </span><span lang="ko"></span><span lang="ko">넘는 시간동안 </span><span lang="ko">막 살아서 </span><span lang="ko"></span><span lang="ko">생긴 </span><span lang="ko"></span><span lang="ko">살들인데 </span><span lang="ko"></span><span lang="ko">그게 </span><span lang="ko"></span><span lang="ko">몇</span><span lang="ko">개월만에 </span><span lang="ko"></span><span lang="ko">다 </span><span lang="ko"></span><span lang="ko">빠지기를 </span><span lang="ko"></span><span lang="ko">바란다면 </span><span lang="ko"></span><span lang="ko">도둑놈 </span><span lang="ko"></span><span lang="ko">심보겠지요. 아</span><span lang="ko">무튼 </span><span lang="ko"></span><span lang="ko">그래도 뭔가 시간대비 </span><span lang="ko">효율성을 </span><span lang="ko"></span><span lang="ko">높일 </span><span lang="ko"></span><span lang="ko">방법은 </span><span lang="ko"></span><span lang="ko">있지 </span><span lang="ko"></span><span lang="ko">않을까 </span><span lang="ko"></span><span lang="ko">해서 이렇게 물어봅니다. </span></font></p> <p></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2"><span lang="ko"><br></span></font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"><font face="바탕" size="2">다들 건강하세요! </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;"></p> <p><font face="바탕" size="2"> </font></p> <p class="MsoNormal" style="margin:0in 0in .0001pt;font-family:Calibri, sans-serif;"></p> <p><font size="2"> </font></p></div>