In welchem Bereich sind Sie platziert? Ich denke, es wäre eine gute Idee für Sie zu finden jemand vor Ort, um Ihnen zu helfen. "Autopiloten" auf einen 30-Minuten-10k Tempo? Die meisten kommerziellen Laufbänder sind verschlossen mit einem maxmimum Geschwindigkeit von 10 km / h (6 Minuten Meilen), die etwa 38-minütige 10k Tempo. @heenasurve Die Frage ist sehr vage, die Dave erwähnt. Bitte geben Sie mehr details, so dass die Gemeinschaft ist ein besseres Verständnis von dem, was Sie beantwortet haben möchten. Sie werden auch get a besser Weg zu. Es gibt kein limit. Wenn Ihre tägliche Energie-Ausgaben, einschließlich der Ausführung von 4000 Kalorien, Essen diese Menge an Kalorien, um nicht zu verlieren Masse. Wenn Sie gewinnen wollen, Essen Sie mehr. Was meinst du mit *positiven Ausfall*? Ich hoffe, es hat nichts zu tun mit "so viele Wiederholungen wie Sie können, während die Aufrechterhaltung der richtigen form", weil das ist, was ich denke ist riskant, wenn Sie fehlen gut ausgebildete Propriozeption.

Wenn Sie zu Fett bei 67kg/173cm, das bedeutet, dass Sie sehr wenig Muskel-Masse. Startving sich selbst, wenn Sie nicht verlieren Fett kann eigentlich machen es noch schlimmer. Sie Essen können, die sehr wenig Muskelmasse, die Sie verlassen haben.

Anstatt zu versuchen, Gewicht zu verlieren, es ist wahrscheinlich klüger, anstatt zu starten eine Kraft-first-Programm und erhalten Sie Ihre FFBM auf ein Niveau besser geeignet für Ihre Statur. Stoppen Sie die niedrige Intensität cardio, aufhören, sich zu verhungern, pick-up, Krafttraining und Essen. Don ' T sogar überlegen, unter Essen, zumindest noch nicht. Versuchen Sie zu gehen, relativ low-carb, so dass Sie nicht gewinnen zu viel Fett beim Essen ausreichend, um Muskelmasse zu gewinnen.

Mehr Muskelmasse wird helfen, erhöhen Sie Ihre BMR und wird Ihnen einen ausgewogener Körper Zusammensetzung mit einem geringeren Körperfett - 'Prozentsatz'.Haben Sie eine FFBM etwas wie 55 kg bis 65 kg (wählen Sie einen Fitnessraum mit einem Körper Zusammensetzung mess-Gerät) Sie können wählen, zu beginnen, arbeiten Sie Ihren Körper Fett Masse zweiter. Das heißt, Sie können versuchen, zu verlieren Fett durch cardio-und low-Kalorien-Diät und Dinge wie, dass. Aber als, wenn Sie Ihre Maßband stimmt, Sie können möglicherweise nicht sogar müssen.

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