73歲阿嬤健身成功記「我70多歲減掉27kg，你們也可以！」

【早安健康／余宗翰報導】相信「改變永遠都不嫌晚」這句話嗎？加拿大有一位73歲的老阿嬤真的相信，70歲開始拖著90多公斤的身體健身，花了兩年甩掉27公斤，體態變得結實，甚至擁有不輸年輕人的強壯背肌。這位阿嬤叫Joan MacDonald，她開了一個IG分享她的健身歷程，分享健身心得也分享喜悅。「健身阿嬤」發散的正向能量吸引許多人的關注，讓她成為6萬多人追踪的另類網紅。一起來看她的故事吧！

圖片來源／Joan MacDonald

我只是保持前進，不想放棄那些支持我的人

減肥是個長期的歷程，除了自身的堅持，親朋好友的支持也很重要。Joan在IG上說，她長期被肥胖所苦，雖然曾經減肥過、也成功過，但減肥成果總是無法維持下去。時光飛逝，人生走到70歲時，Joan的女兒Michelle MacDonald看她連上下樓梯都很困難，終於看不下去，決定要叫她改變，帶著她健身。

Joan的女兒是健美模特兒，頗有經驗的她為媽媽設計一套訓練過程，Joan的女婿也很支持她，會在她感到沮喪時鼓勵她。最棒的是，健身房裡的人都支持、鼓勵Joan。Joan說她的成功其實很簡單，就是保持前進，不想放棄那些支持我的「團隊」。

 

 

 

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Just a little snapshot of my transformation over the past 2.5 years. I hope my story is used to encourage and uplift, not to make someone feel bad for not getting started yet. . Please remember I was very overweight for a very, very long time. I tried to lose weight and I did lose weight in the past, but it just never stuck. It wasn’t until I turned 70 and my daughter saw me taking heart medication, and struggling to get up the stairs that she decided enough was enough and asked me to join in her online transformation program. My husband stopped bringing candy home. My son-in-law helped encourage me on skype when I was getting frustrated . The people at the gym were encouraging. I really had a whole team helping to keep me afloat. I think this system of macros is really great because it allows you to have some flexibility with food but still progress. My daughter gives me macros and guidelines for every meal so I also learn how to make better balanced meals. I was NEVER perfect so don’t let fear of making mistakes hold you back. I just stayed consistent and never abandoned my group and I always listened to the coaching even if I didn’t want to hear sometimes. Have a lovely day everyone and your messages mean the world to me. You light up my day. Thank you for that. . #trainwithjoan #silverhair #fitiver70 #transformation #weightloss #inspo #fitspo #bodybuilding #agingbackwards

Joan MacDonald（@trainwithjoan）分享的貼文 於 PDT 2019 年 9月 月 21 日 上午 5:39 張貼

先做好暖身運動再重訓

Joan分享她的重訓方法。首先，她每個星期去健身5次，算是高頻率的健身型態。雖然鍛練得很積極，但Joan對鍛練流程十分小心，避免受傷，Joan在訓練之前會花15分鐘左右的時間循序漸進地讓全身肌肉進入狀況。

首先，先做5分鐘的有氧運動將身體暖開，再做10分鐘的的簡單鍛練活動舒展老化的關節；接著進入主題，先做輕量的運動，再改換到重量較重的訓練。所有訓練菜單都做完後，Joan還會花10～15分鐘拉筋，保持筋骨柔軟。

健身阿嬤靠重訓大幅減輕關節問題

「重訓不適合老年人」的想法已經過時了，Joan分享，舉重訓練大幅改善了她的關節問題。她在IG分享了她的深蹲動作。動作很簡單，將重物擺在胸前，支撐好身體重量再蹲下，在能控制背部與膝蓋姿勢的前提下進行深蹲，盡量挑戰自己。

 

 

 

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Goblet squats! These are another goodie to learn how to squat properly. At my age it’s all about light weights, proper form and maintaining a healthy range of motion in my joints. Since I started weight lifting properly, I’ve improved my joint health immensely, and that’s been a wonderful gift! 1) keep the weight on the chest 2) brace 3) squat down by pushing the knees out 4) go to a depth that you can control your back and knees. Build up your squat little by little and keep challenging yourself. Rome wasn’t built in a day my lovelies! . #squat #trainwithjoan #legs #agingbackwards #fitover70

Joan MacDonald（@trainwithjoan）分享的貼文 於 PDT 2019 年 9月 月 9 日 下午 2:14 張貼

設計PCF比例控管飲食

減肥除了運動，飲食也很重要。Joan的女兒替她設計搭配重訓的飲食，控管日常飲食中的PCF（蛋白質、脂肪、碳水化合物）比例。Joan承認要維持這種設計過的飲食不容易，但至少，Joan在減重期間沒有暴飲暴食的習慣。Joan建議大家少吃碳水化合物，如果真的想吃，最好在運動前吃。

很多人請問Joan的秘訣，她謙稱自己所知不多，但她給大家一些建議：

1. 每餐都攝取高品質的蛋白質
2. 吃蔬菜
3. 小心脂肪攝取
4. 試著平衡自己的澱粉與自己的運動量

 

 

 

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I made it! Here I am in the sunny Bahamas and I was proud to show my daughter/coach that I had my meals packed for the trip. Carrots and ground, herbed chicken. Simple but delicious. Of course she pulled up my macros and saw that I hadn’t entered my meals for the day yet (I can’t be too perfect now!). So the first thing she had me do was plan out my meals for the day. It honestly just never ends. I think there must be a part of us that kind of likes some guidance, and wants someone looking out over us. I’ve been doing this for almost two years now. I’m still practicing and I’m still learning. A lot of you are asking about how to get started. I’m afraid I don’t know much about it other than it’s important to keep your meals balanced, eat some high quality protein with every meal, eat your vegetables, be careful with fats, and try to keep starches in the meals close to your workouts. I use an app called @my.macros to plan out my meals according to a diet my daughter gives me, but to be honest I make quite a few mistakes. What helps the most is that I keep trying to get better, I never give up, and I’m really enjoying the results! . Thanks for all of the wonderful messages and comments. I am doing my best to get back to every one of you. I’m so happy that my journey has helped many of you take charge of your health! Let’s all keep helping and supporting each other !

Joan MacDonald（@trainwithjoan）分享的貼文 於 PDT 2019 年 8月 月 6 日 下午 1:58 張貼

所有驚人的成果都是一點一滴累積出來的，下一頁分享更多健身阿嬤的秘訣