如何保持絕佳體力 - 工程師

Hedy avatar
By Hedy
at 2022-04-17T22:54

Table of Contents

※ 引述《jerome2010 (636237)》之銘言:
: 求學時可能很少操體能
: 但經過當兵的階段
: 每天醒來就工作到晚上21點
: 真的有感覺當兵時體力改善很多
: 之後從哪方面著手在中年
: 才能保持絕佳的體力
: 租屋處附近的健身房和操場還蠻近
: 但下班後吃飯都很晚了
: 還要2個小時消化沒在去運動

你好~我也跟你有一樣的困擾

所以做了不少研究跟規劃

分享一下我最後總結出來的時間計劃表

早上約6點半起床, 先晨跑30分鐘, 7點回家梳洗

7點半左右開始煮早餐, 自己煮才能確保營養比例正確不會太油或太鹹太甜

1個小時時間處理完早餐, 8點半進公司

因為小弟我服務的公司有提供健身房

所以中午休息時間可以去簡單重訓一下

不用太重也不用太累, 略喘, 稍微有點汗即可

用毛巾擦一擦就不太會有體味了

午餐直接補充蛋白粉即可

如果下午會餓, 可以吃一點地瓜

地瓜GI值很低, 膳食纖維又多, 不容易發胖又能補充足夠的碳水化合物

晚上下班後準備晚餐以水煮料理為主, 東西丟下去水滾熟就好了

吃晚餐前再做一些簡單的瑜珈跟tabata

因為吃的內容足夠講究, 所以運動完馬上吃反而對身體營養補充很有幫助

長期下來不管是體能還是體態都能顯著改善

健康檢查基本上也不可能再見紅了

推薦給你







因為我實在執行不起來...Orz

--

All Comments

Caroline avatar
By Caroline
at 2022-04-20T04:24
比較麻煩的是卡上下班通勤時間
Gary avatar
By Gary
at 2022-04-18T20:45
理想是豐滿的
Margaret avatar
By Margaret
at 2022-04-21T02:16
靠北 XDDD
Eden avatar
By Eden
at 2022-04-18T20:45
最後有笑XD
Poppy avatar
By Poppy
at 2022-04-21T02:16
靠北,笑死XDDDD
Leila avatar
By Leila
at 2022-04-18T20:45
笑死
Kama avatar
By Kama
at 2022-04-21T02:16
推最後一句
Isabella avatar
By Isabella
at 2022-04-18T20:45
沒人覺得早上跑步超累的嗎
Jake avatar
By Jake
at 2022-04-21T02:16
這 長期來說應該沒有人執行得起來啦
Ophelia avatar
By Ophelia
at 2022-04-18T20:45
以前看同事每天九點下班還去運動我就覺得很強了,我
只想睡覺
Daniel avatar
By Daniel
at 2022-04-21T02:16
沒考慮可行性 0分
Sierra Rose avatar
By Sierra Rose
at 2022-04-18T20:45
感想:好猛>好遜
Emma avatar
By Emma
at 2022-04-21T02:16
白日夢工程師
Joe avatar
By Joe
at 2022-04-18T20:45
開高走低誒XD
大學期間也有做過類似的作息表,但只維持了一個學
期而已。
Hazel avatar
By Hazel
at 2022-04-21T02:16
你住在公司膩 煮完早餐直接上班?
Skylar Davis avatar
By Skylar Davis
at 2022-04-18T20:45
這大概到第三天就不會按表走了
Emma avatar
By Emma
at 2022-04-21T02:16
波比跳+1
Odelette avatar
By Odelette
at 2022-04-18T20:45
過這種生活你不如死一死
Frederic avatar
By Frederic
at 2022-04-21T02:16
因為我實在執行不起來...Orz
Quintina avatar
By Quintina
at 2022-04-18T20:45
長期觀察同事 能不能規律運動跟通勤時間有很大關係
Mia avatar
By Mia
at 2022-04-21T02:16
推誠實
Anonymous avatar
By Anonymous
at 2022-04-18T20:45
噗哧
Anthony avatar
By Anthony
at 2022-04-21T02:16
好實在
Isabella avatar
By Isabella
at 2022-04-18T20:45
重點在最後一句XD
Aaliyah avatar
By Aaliyah
at 2022-04-21T02:16
XDDDD
Quanna avatar
By Quanna
at 2022-04-18T20:45
笑死
Joseph avatar
By Joseph
at 2022-04-21T02:16
最後一句我笑死
Zenobia avatar
By Zenobia
at 2022-04-18T20:45
神推
Zora avatar
By Zora
at 2022-04-21T02:16
==
Erin avatar
By Erin
at 2022-04-18T20:45
是在哭xd
Hardy avatar
By Hardy
at 2022-04-21T02:16
你這太過分 最後面那句請先放前面
Hedy avatar
By Hedy
at 2022-04-18T20:45
笑死
Damian avatar
By Damian
at 2022-04-21T02:16
笑死
Eartha avatar
By Eartha
at 2022-04-18T20:45
原本想說好屌 ==
Kyle avatar
By Kyle
at 2022-04-21T02:16
...
Charlotte avatar
By Charlotte
at 2022-04-18T20:45
大哥您真幽默
Linda avatar
By Linda
at 2022-04-21T02:16
推最後
Una avatar
By Una
at 2022-04-18T20:45
爸爸給錢買房之反向版QQ
Megan avatar
By Megan
at 2022-04-21T02:16
笑死
Christine avatar
By Christine
at 2022-04-18T20:45
XDDD
Christine avatar
By Christine
at 2022-04-21T02:16
我以前當國手都沒這麼拼了XD
Emily avatar
By Emily
at 2022-04-18T20:45
開會先說結論啊
Eden avatar
By Eden
at 2022-04-21T02:16
有笑有推
Suhail Hany avatar
By Suhail Hany
at 2022-04-18T20:45
先說結論就沒人要聽了啊XD
Kelly avatar
By Kelly
at 2022-04-21T02:16
笑死
Frederica avatar
By Frederica
at 2022-04-18T20:45
講那麼多是在哭
Tristan Cohan avatar
By Tristan Cohan
at 2022-04-21T02:16
哭啊
Jake avatar
By Jake
at 2022-04-18T20:45
幹笑死
Joe avatar
By Joe
at 2022-04-21T02:16
笑死
Caitlin avatar
By Caitlin
at 2022-04-18T20:45
敢不敢把第一句移到最上面啦
Olivia avatar
By Olivia
at 2022-04-21T02:16
= ="
Wallis avatar
By Wallis
at 2022-04-18T20:45
笑死XD
Selena avatar
By Selena
at 2022-04-21T02:16
笑死
Quintina avatar
By Quintina
at 2022-04-18T20:45
笑死,最後一句話才是現實
Candice avatar
By Candice
at 2022-04-21T02:16
笑死最後一句
Erin avatar
By Erin
at 2022-04-18T20:45
最後一段...
Jessica avatar
By Jessica
at 2022-04-21T02:16
前面正要噓看到後面只好推了
Necoo avatar
By Necoo
at 2022-04-18T20:45
笑死
Isla avatar
By Isla
at 2022-04-21T02:16
日本有幾個vlog堅持了幾年
Thomas avatar
By Thomas
at 2022-04-18T20:45
笑死
Thomas avatar
By Thomas
at 2022-04-21T02:16
笑死
Frederic avatar
By Frederic
at 2022-04-18T20:45
超好笑
Rae avatar
By Rae
at 2022-04-21T02:16
沒上班這樣幹超簡單好嗎?難在上班佔據了所有時間
Freda avatar
By Freda
at 2022-04-18T20:45
.........
Barb Cronin avatar
By Barb Cronin
at 2022-04-21T02:16
最後一句,好哦XD
Quanna avatar
By Quanna
at 2022-04-18T20:45
原本以為好夢幻…結果
Isla avatar
By Isla
at 2022-04-21T02:16
最後一句厲害
Christine avatar
By Christine
at 2022-04-18T20:45
理想跟現實
Lydia avatar
By Lydia
at 2022-04-21T02:16
靠北XDD
Lydia avatar
By Lydia
at 2022-04-18T20:45
靠,時間排太緊了,最後一句..
Damian avatar
By Damian
at 2022-04-21T02:16
你要先說結論啊
Lily avatar
By Lily
at 2022-04-18T20:45
看到最後一句我就放心了
Mia avatar
By Mia
at 2022-04-21T02:16
最後一句笑死
Bethany avatar
By Bethany
at 2022-04-18T20:45
騙人讀完文
Bethany avatar
By Bethany
at 2022-04-21T02:16
Kama avatar
By Kama
at 2022-04-18T20:45
就算沒上班也無法執行
Irma avatar
By Irma
at 2022-04-21T02:16
這起碼要住在公司吧
Eartha avatar
By Eartha
at 2022-04-18T20:45
都開始佩服你了結果?
Rachel avatar
By Rachel
at 2022-04-21T02:16
笑死
Jacob avatar
By Jacob
at 2022-04-18T20:45
要規律作息啦 一熬夜很容易就爆了
Odelette avatar
By Odelette
at 2022-04-21T02:16
推最後一句
Steve avatar
By Steve
at 2022-04-18T20:45
請問abc5555990大所以長時間通勤的是屬於哪種呢?
Elma avatar
By Elma
at 2022-04-21T02:16
推最後一句
Anthony avatar
By Anthony
at 2022-04-18T20:45
最後一句....XD
Yuri avatar
By Yuri
at 2022-04-21T02:16
害我看完想說很厲害
Emma avatar
By Emma
at 2022-04-18T20:45
給過 笑死
Steve avatar
By Steve
at 2022-04-21T02:16
讚讚讚
Iris avatar
By Iris
at 2022-04-18T20:45
笑死XDD
Jessica avatar
By Jessica
at 2022-04-21T02:16
剛要噓怎麼可能時間那麼多,然後最後一句就說到重點
Sarah avatar
By Sarah
at 2022-04-18T20:45
幹,靠北XD
Megan avatar
By Megan
at 2022-04-21T02:16
Olivia avatar
By Olivia
at 2022-04-18T20:45
有笑
Connor avatar
By Connor
at 2022-04-21T02:16
nice nice
Agnes avatar
By Agnes
at 2022-04-18T20:45
推最後一句XD
Sarah avatar
By Sarah
at 2022-04-21T02:16
吃飽還是可以運動啊~不要吃太飽
Iris avatar
By Iris
at 2022-04-18T20:45
靠北我很認真看完......
Xanthe avatar
By Xanthe
at 2022-04-21T02:16
笑了 我本來想說這是怎麼樣的自律神人
Ursula avatar
By Ursula
at 2022-04-18T20:45
我才想說幹真佩服這我做不來最後才發現靠腰啊你也做
不來啊XD
Eartha avatar
By Eartha
at 2022-04-21T02:16
靠北
Enid avatar
By Enid
at 2022-04-18T20:45
笑死
Connor avatar
By Connor
at 2022-04-21T02:16
之前salary有個喜歡工作期間爬樓梯做運動的,可以參
考一下他的文,實用
Elvira avatar
By Elvira
at 2022-04-18T20:45
本來覺得超強…XD
Todd Johnson avatar
By Todd Johnson
at 2022-04-21T02:16
Edward Lewis avatar
By Edward Lewis
at 2022-04-18T20:45
靠北啊
Leila avatar
By Leila
at 2022-04-21T02:16
最後一句XDD
Eartha avatar
By Eartha
at 2022-04-18T20:45
誠實XD
Wallis avatar
By Wallis
at 2022-04-21T02:16
吃蛋白粉當代餐不合格啦!運動部份的可行性不低啊
Isabella avatar
By Isabella
at 2022-04-18T20:45
笑死
James avatar
By James
at 2022-04-21T02:16
幽默推XD
Olga avatar
By Olga
at 2022-04-18T20:45
研究合理 缺乏驗證
Edward Lewis avatar
By Edward Lewis
at 2022-04-21T02:16
okay 這個有驚艷到
Vanessa avatar
By Vanessa
at 2022-04-18T20:45
笑死。這種生活全竹科能做到的有幾個
Wallis avatar
By Wallis
at 2022-04-21T02:16
最後一句 XDDD
Olivia avatar
By Olivia
at 2022-04-18T20:45
你這菜單看起來碳水完全不夠欸,碳水不夠體力會更
Xanthe avatar
By Xanthe
at 2022-04-21T02:16
最後一句 XDDDDDDDDDDDD
James avatar
By James
at 2022-04-18T20:45
夠有說服力 ==
Noah avatar
By Noah
at 2022-04-21T02:16
最後一句很實在
Susan avatar
By Susan
at 2022-04-18T20:45
每天幻想下班後去運動,結果每天下班後只有幻想沒
有動+1
我還只是個作業員QQ
Mia avatar
By Mia
at 2022-04-21T02:16
幽默喔XDDD
Thomas avatar
By Thomas
at 2022-04-18T20:45
推最後一句!!XDDDDD
Anthony avatar
By Anthony
at 2022-04-21T02:16
早上跑步 上午超想睡覺
Aaliyah avatar
By Aaliyah
at 2022-04-18T20:45
回馬槍很有力哦
Ina avatar
By Ina
at 2022-04-21T02:16
推最後一句 哈哈哈
Edwina avatar
By Edwina
at 2022-04-18T20:45
我讚美詞都想好了欸XDD
Ethan avatar
By Ethan
at 2022-04-21T02:16
有笑有推
Victoria avatar
By Victoria
at 2022-04-18T20:45
推你最後一句
Genevieve avatar
By Genevieve
at 2022-04-21T02:16
媽拉 我本來都要跪了 想說神人啊 結果最後一句害我
笑到肚子痛
William avatar
By William
at 2022-04-18T20:45
笑死
Suhail Hany avatar
By Suhail Hany
at 2022-04-21T02:16
最後一句wwww
Mary avatar
By Mary
at 2022-04-18T20:45
純推最後一句
Genevieve avatar
By Genevieve
at 2022-04-21T02:16
推最後一句
Anthony avatar
By Anthony
at 2022-04-18T20:45
笑死XDDDDDDDD
Enid avatar
By Enid
at 2022-04-21T02:16
6:30起床我也想過 絕對做不到
Susan avatar
By Susan
at 2022-04-18T20:45
笑死
Kama avatar
By Kama
at 2022-04-21T02:16
理想豐滿 現實骨感
Margaret avatar
By Margaret
at 2022-04-18T20:45
推薦這篇
Irma avatar
By Irma
at 2022-04-21T02:16
XD
Noah avatar
By Noah
at 2022-04-18T20:45
哭啊XD
Yedda avatar
By Yedda
at 2022-04-21T02:16
XDDD
Ula avatar
By Ula
at 2022-04-18T20:45
認同
William avatar
By William
at 2022-04-21T02:16
笑死
Ivy avatar
By Ivy
at 2022-04-18T20:45
Lily avatar
By Lily
at 2022-04-21T02:16
推 ㄏㄏ
Ingrid avatar
By Ingrid
at 2022-04-18T20:45
馬的 不爭氣的笑了
Ula avatar
By Ula
at 2022-04-21T02:16
最後一句XDDDD
Edward Lewis avatar
By Edward Lewis
at 2022-04-18T20:45
……
Blanche avatar
By Blanche
at 2022-04-21T02:16
笑了
Linda avatar
By Linda
at 2022-04-18T20:45
幾點睡覺的沒寫啊
Anonymous avatar
By Anonymous
at 2022-04-21T02:16
幹笑死
Dorothy avatar
By Dorothy
at 2022-04-18T20:45
單身還可以 有家庭的太累 ….尤其小孩還小的 ..甘連
睡覺時間都不夠 還健身煮早餐….
Skylar DavisLinda avatar
By Skylar DavisLinda
at 2022-04-21T02:16
Annie avatar
By Annie
at 2022-04-18T20:45
最後一句太好笑了
Carol avatar
By Carol
at 2022-04-21T02:16
洗勒靠….
Candice avatar
By Candice
at 2022-04-18T20:45
咁 笑死
Eden avatar
By Eden
at 2022-04-21T02:16
ORZ
Odelette avatar
By Odelette
at 2022-04-18T20:45
推誠實XDDD
Elizabeth avatar
By Elizabeth
at 2022-04-21T02:16
哭啊
Ursula avatar
By Ursula
at 2022-04-18T20:45
笑死
Hazel avatar
By Hazel
at 2022-04-21T02:16
推重點最後一句
Rebecca avatar
By Rebecca
at 2022-04-18T20:45
最後一句我了解
Olivia avatar
By Olivia
at 2022-04-21T02:16
靠北 看到最後一句XDDDD
Irma avatar
By Irma
at 2022-04-18T20:45
看到一半就知道不切實際惹
Leila avatar
By Leila
at 2022-04-21T02:16
笑爛
Dorothy avatar
By Dorothy
at 2022-04-18T20:45
看到最後笑出來
Harry avatar
By Harry
at 2022-04-21T02:16
哭喔
Jack avatar
By Jack
at 2022-04-18T20:45
我現在是這樣做,除了中午沒辦法運動之外,其他都
Agatha avatar
By Agatha
at 2022-04-21T02:16
差不多,變成犧牲睡眠而已 更慘
Ursula avatar
By Ursula
at 2022-04-18T20:45
笑死
Olivia avatar
By Olivia
at 2022-04-21T02:16
XDDD
Enid avatar
By Enid
at 2022-04-18T20:45
笑死
Madame avatar
By Madame
at 2022-04-21T02:16
上班上一半看到笑出來,再看一次更覺得好笑
Steve avatar
By Steve
at 2022-04-18T20:45
有笑有推XDD
John avatar
By John
at 2022-04-21T02:16
我建議就看最後一句!
Daniel avatar
By Daniel
at 2022-04-18T20:45
煩欸哈哈
Anonymous avatar
By Anonymous
at 2022-04-21T02:16
讚 完美到0
Edwina avatar
By Edwina
at 2022-04-18T20:45
推 哈哈哈
Oscar avatar
By Oscar
at 2022-04-21T02:16
優質XDDDD
Kelly avatar
By Kelly
at 2022-04-18T20:45
XDD笑翻
Jack avatar
By Jack
at 2022-04-21T02:16
過於真實
Edith avatar
By Edith
at 2022-04-18T20:45
哭啊
Rebecca avatar
By Rebecca
at 2022-04-21T02:16
中肯淚推
Robert avatar
By Robert
at 2022-04-18T20:45
哈哈
Donna avatar
By Donna
at 2022-04-21T02:16
看到這樣的生活都哭了 結尾卻笑死…
Liam avatar
By Liam
at 2022-04-18T20:45
乾 這也太哭了XDD
Freda avatar
By Freda
at 2022-04-21T02:16
笑爛
Isabella avatar
By Isabella
at 2022-04-18T20:45
笑死
Liam avatar
By Liam
at 2022-04-21T02:16
笑爛
Suhail Hany avatar
By Suhail Hany
at 2022-04-18T20:45
結果真的只是在研究時間計劃表
Xanthe avatar
By Xanthe
at 2022-04-21T02:16
笑XDDD
Belly avatar
By Belly
at 2022-04-18T20:45
kk
Ophelia avatar
By Ophelia
at 2022-04-21T02:16
XDDDD 最後一句
Ophelia avatar
By Ophelia
at 2022-04-18T20:45
笑死 哈哈!
Hardy avatar
By Hardy
at 2022-04-21T02:16
最後一句
Anthony avatar
By Anthony
at 2022-04-18T20:45
笑死
Sandy avatar
By Sandy
at 2022-04-21T02:16
哈哈哈
Thomas avatar
By Thomas
at 2022-04-18T20:45
我本來預計文末附一張六塊肌的照片,結果你來這句X
D
Heather avatar
By Heather
at 2022-04-21T02:16
XDDD
Lydia avatar
By Lydia
at 2022-04-18T20:45
安排的時間太理想化

歐美的企業是否不允許主管對員工怒吼?

Jacky avatar
By Jacky
at 2022-04-17T22:45
三年前在上海的科技公司工作, 有位同部門的歐美籍員工不爽被中國籍主管怒罵, 當場直接吼回去, 想想平常我們台灣或大陸籍員工已經習以為常, 當下才有點文化衝擊, 想說對啊~ 平平都是出社會的人了, 怎麼還會要像當兵一樣被管訓呢? 我沒怎麼在台灣的科技公司工作過, 不夠聽聞有些傳產或代工業, 裡面風氣也是差不多 ...

台積電列上海半導體復工企業 員工可入廠

Rebecca avatar
By Rebecca
at 2022-04-17T20:18
新聞標題: 台積電列上海半導體復工企業 員工可入廠支援 2022/04/17 18:00:34 中央社 記者張淑伶北京17日電 上海日前公布666家重點企業復工「白名單」,台積電(2330)(中國大陸)有限公司名 列其中。這意味著半導體廠的運作從之前的「不進不出」,到可以有替換人手及新的物料 輸 ...

鎖定六大重點產業 勞部解缺工 啟動25個專

Ula avatar
By Ula
at 2022-04-17T17:11
鎖定六大重點產業 勞部解缺工 啟動25個專案 為救缺工,勞動部主動出擊,針對科學園區、科技園區、工業區等三大產業聚落,及住宿 及餐飲業、太陽能產業、半導體製造業、螺絲螺帽零件加工業、醫療用品製造業及體育用 品製造業等六大重點產業,啟動25個客製化的專案計畫。 缺工已成為目前台灣普遍的現象之一。勞動部對此表 ...

群聯PM面試

Thomas avatar
By Thomas
at 2022-04-17T16:56
小弟我方才收到群聯產品工程師一職的面試 研究了一下後面代號不同的JD 雖然整個框架差不多,但職務內容略有不同 想問一下板上有沒有目前正在群聯任職PM的 可以不吝分享一下日常工作狀況跟職能,謝謝 - ...

新竹是個讓人很煩躁的城市嗎

Christine avatar
By Christine
at 2022-04-17T16:51
是的,新竹是個讓人很煩躁的城市,而煩躁的來源在於目光短淺及短視近利。 舉例來說,關新路到慈雲路之間蓋了許多比台北市更高更漂亮的豪宅,這區域也有好市多 和時髦的商店餐廳進駐,公園和馬路人行道都規劃的蠻不錯,旁邊還有台鐵新莊車站,這 一切看起來都很美好,直到... ...直到你走路或開車上了光復路!走路就別提 ...