{"id":5006,"date":"2025-11-14T02:11:55","date_gmt":"2025-11-14T02:11:55","guid":{"rendered":"https:\/\/flowfitness.com.vn\/?p=5006"},"modified":"2026-08-21T09:17:24","modified_gmt":"2026-08-21T09:17:24","slug":"%f0%9d%90%82%f0%9d%90%a8-%f0%9d%90%ad%f0%9d%90%a1%f0%9d%90%9e%cc%82%cc%89-%f0%9d%90%ad%f0%9d%90%9a%cc%86%f0%9d%90%a7%f0%9d%90%a0-%f0%9d%90%9c%f0%9d%90%a8%cc%9b-%f0%9d%90%a0%f0%9d%90%a2","status":"publish","type":"post","link":"https:\/\/flowfitness.com.vn\/en\/%f0%9d%90%82%f0%9d%90%a8-%f0%9d%90%ad%f0%9d%90%a1%f0%9d%90%9e%cc%82%cc%89-%f0%9d%90%ad%f0%9d%90%9a%cc%86%f0%9d%90%a7%f0%9d%90%a0-%f0%9d%90%9c%f0%9d%90%a8%cc%9b-%f0%9d%90%a0%f0%9d%90%a2\/","title":{"rendered":"C\u00d3 TH\u1ec2 T\u0102NG C\u01a0, GI\u1ea2M M\u1ee0 C\u00d9NG L\u00daC?"},"content":{"rendered":"

\ud835\udde9\ud835\uddee\u0323\u0302\ud835\ude06 \ud835\udde7\ud835\uddd4\u0306\ud835\udde1\ud835\uddda \ud835\uddd6\ud835\udde2\u031b \ud835\uddda\ud835\udddc\ud835\uddd4\u0309\ud835\udde0 \ud835\udde0\ud835\udde2\u031b\u0303 \ud835\uddf0\ud835\uddfc\u0301 \ud835\ude05\ud835\uddee\u0309\ud835\ude06 \ud835\uddff\ud835\uddee \u0111\ud835\uddfc\u0302\u0300\ud835\uddfb\ud835\uddf4 \ud835\ude01\ud835\uddf5\ud835\uddfc\u031b\u0300\ud835\uddf6 \ud835\uddf0\ud835\ude02\u0300\ud835\uddfb\ud835\uddf4 \ud835\uddf9\ud835\ude02\u0301\ud835\uddf0 \ud835\uddf5\ud835\uddee\ud835\ude06 \ud835\uddf8\ud835\uddf5\ud835\uddfc\u0302\ud835\uddfb\ud835\uddf4 ?<\/p>\r\n\r\n\r\n\r\n

C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 “C\u00f3 th\u1ec3” nh\u01b0ng r\u1ea5t kh\u00f3. N\u00f3 ch\u1ec9 x\u1ea3y ra v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n, kh\u1ea3 n\u0103ng \u0111\u1ed3ng ho\u00e1, ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp r\u1ea5t t\u1ed1t. Nh\u01b0ng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u00e2m ni\u00ean trong b\u1ed9 m\u00f4n n\u00e0y d\u01b0\u1eddng nh\u01b0 l\u00e0 kh\u00f4ng m\u1ea5y kh\u1ea3 thi. Ch\u00ednh m\u00ecnh c\u0169ng \u0111\u00e3 t\u1eebng l\u1ea7m t\u01b0\u1edfng v\u1ec1 v\u1ea5n \u0111\u1ec1 n\u00e0y m\u1ed9t th\u1eddi gian d\u00e0i nh\u01b0ng \u0111\u00e3 c\u1eadp nh\u1eadt m\u1ed9t ch\u00fat \u00edt ki\u1ebfn th\u1ee9c \u0111\u1ec3 b\u00e2y gi\u1edd c\u00f3 th\u1ec3 chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n c\u0169ng \u0111ang m\u01a1 h\u1ed3 v\u1ec1 n\u00f3.<\/p>\r\n\r\n\r\n\r\n

T\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 l\u00e0 hai tr\u1ea1ng th\u00e1i ho\u00e0n to\u00e0n kh\u00e1c nhau c\u1ee7a c\u01a1 th\u1ec3. C\u1ee5 th\u1ec3 m\u00ecnh s\u1ebd n\u00f3i r\u00f5 v\u1ec1 c\u01a1 ch\u1ebf th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng (calories in < calories out) v\u00e0 th\u1eb7ng d\u01b0 n\u0103ng l\u01b0\u1ee3ng (calories in > calories)<\/p>\r\n\r\n\r\n\r\n

– Khi ch\u00fang ta \u0111ang n\u1ea1p th\u1eb7ng d\u01b0 n\u0103ng l\u01b0\u1ee3ng, ngh\u0129a l\u00e0 l\u01b0\u1ee3ng calories n\u1ea1p v\u00e0o l\u1edbn h\u01a1n l\u01b0\u1ee3ng calories ch\u00fang ta \u0111\u1ed1t (bao g\u1ed3m t\u1eadp luy\u1ec7n, c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y v\u00e0 n\u0103ng l\u01b0\u1ee3ng cho s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t, c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng c\u1ee7a c\u01a1 th\u1ec3-BMR), l\u00fac n\u00e0y c\u01a1 th\u1ec3 \u0111ang trong tr\u1ea1ng th\u00e1i \u0111\u1ed3ng ho\u00e1, \u0111ang d\u01b0 n\u0103ng l\u01b0\u1ee3ng n\u00ean s\u1ebd \u0111\u01b0\u1ee3c c\u1ea5t tr\u1eef v\u00e0o gan, glycogen v\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 bi\u1ebfn \u0111\u1ed5i th\u00e0nh c\u00e1c triglyceride t\u00edch tr\u1eef v\u00e0o t\u1ebf b\u00e0o m\u1ee1. V\u1eady c\u01a1 th\u1ec3 s\u1ebd t\u0103ng c\u1ea3 m\u1ee1 ch\u1ee9 kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n t\u0103ng c\u01a1 b\u1eafp.<\/p>\r\n\r\n\r\n\r\n

– Khi ch\u00fang ta \u0111ang t\u1ea1o ra s\u1ef1 th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng-l\u01b0\u1ee3ng calories n\u1ea1p v\u00e0o \u00cdT H\u01a0N l\u01b0\u1ee3ng calories m\u00e0 ch\u00fang ta \u0111\u1ed1t- th\u1eddi \u0111i\u1ec3m n\u00e0y, c\u01a1 th\u1ec3 \u0111ang b\u1ecb thi\u1ebfu h\u1ee5t n\u0103ng l\u01b0\u1ee3ng n\u00ean b\u1eaft bu\u1ed9c ph\u1ea3i chuy\u1ec3n ho\u00e1 ho\u00e1 h\u1ecdc c\u00e1c ch\u1ea5t trong c\u01a1 th\u1ec3 \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng ATP (adenosine triphosphate), duy tr\u00ec c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng c\u0169ng nh\u01b0 t\u1eadp luy\u1ec7n. N\u0103ng l\u01b0\u1ee3ng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c l\u1ea5y t\u1eeb Carb, Fat ho\u1eb7c Protein (c\u01a1 b\u1eafp ch\u00fang ta ch\u00ednh l\u00e0 m\u1ed9t kh\u1ed1i protein si\u00eau to kh\u1ed5ng l\u1ed3), \u0111\u00f3 l\u00e0 vi\u1ec7c c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 ch\u00fang ta kh\u00f4ng th\u1ec3 can thi\u1ec7p \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i n\u00e0y. Vi\u1ec7c c\u01a1 th\u1ec3 \u0111ang b\u1ecb th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, ph\u1ea3i l\u1ea5y n\u0103ng l\u01b0\u1ee3ng t\u1eeb ch\u00ednh c\u01a1 th\u1ec3 \u0111\u1ec3 duy tr\u00ec nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y th\u00ec r\u1ea5t kh\u00f3 \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1ed5ng h\u1ee3p protein cho c\u01a1 b\u1eafp (t\u0103ng c\u01a1). Gi\u1ed1ng nh\u01b0 vi\u1ec7c b\u1ea1n \u0111\u00f2i t\u0103ng l\u01b0\u01a1ng trong khi c\u00f4ng ty b\u1ea1n \u0111ang trong giai \u0111o\u1ea1n kh\u1ee7ng ho\u1ea3ng v\u1ec1 t\u00e0i ch\u00ednh v\u1eady. N\u00ean m\u1edbi c\u00f3 hai chu tr\u00ecnh kh\u00e1 l\u00e0 ph\u1ed5 bi\u1ebfn l\u00e0 X\u1ea2 C\u01a0 V\u00c0 SI\u1ebeT C\u01a0.<\/p>\r\n\r\n\r\n\r\n

\ud835\udc47\ud835\udc56\ud835\udc5b \ud835\udc5a\ud835\udc62\u031b\u0300\ud835\udc5b\ud835\udc54 \ud835\udc59\ud835\udc4e\u0300 \ud835\udc50\u210e\ud835\udc62\u0301\ud835\udc5b\ud835\udc54 \ud835\udc61\ud835\udc4e \ud835\udc50\ud835\udc5c\u0301 \ud835\udc61\u210e\ud835\udc52\u0302\u0309 \u210e\ud835\udc4e\u0323\ud835\udc5b \ud835\udc50\u210e\ud835\udc52\u0302\u0301 \ud835\udc63\ud835\udc56\ud835\udc52\u0323\u0302\ud835\udc50 \ud835\udc40\ud835\udc34\u0302\u0301\ud835\udc47 \ud835\udc36\ud835\udc42\u031b \ud835\udc61\ud835\udc5f\ud835\udc5c\ud835\udc5b\ud835\udc54 \ud835\udc58\u210e\ud835\udc56 \ud835\udc54\ud835\udc56\ud835\udc4e\u0309\ud835\udc5a \ud835\udc5a\ud835\udc5c\u031b\u0303 \ud835\udc4f\ud835\udc4e\u0306\u0300\ud835\udc5b\ud835\udc54 \ud835\udc5a\ud835\udc5c\u0323\u0302\ud835\udc61 \ud835\udc60\ud835\udc5c\u0302\u0301 \ud835\udc5d\u210e\ud835\udc62\u031b\ud835\udc5c\u031b\ud835\udc5b\ud835\udc54 \ud835\udc5d\u210e\ud835\udc4e\u0301\ud835\udc5d \ud835\udc60\ud835\udc4e\ud835\udc62 \u0111\ud835\udc4e\u0302\ud835\udc66<\/p>\r\n\r\n\r\n\r\n

$\"\ud83d\udd38\"$ T\u0103ng l\u01b0\u1ee3ng \u0110\u1ea0M n\u1ea1p v\u00e0o (2.2-2.5g\/ s\u1ed1 c\u00e2n n\u1ea1c c\u1ee7a c\u01a1 th\u1ec3- Lean Body Mass)<\/p>\r\n\r\n\r\n\r\n

Khi ch\u00fang ta \u0111ang \u0103n TH\u00c2M H\u1ee4T calories, l\u00fac n\u00e0y c\u01a1 th\u1ec3 \u0111ang trong qu\u00e1 tr\u00ecnh d\u1ecb ho\u00e1. C\u01a1 th\u1ec3 bu\u1ed9c ph\u1ea3i l\u1ea5y “nhi\u00ean li\u1ec7u” t\u1eeb ch\u00ednh b\u00ean trong ch\u00fang ta \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng. Nh\u01b0 m\u00ecnh \u0111\u00e3 \u0111\u1ec1 c\u1eadp \u1edf tr\u00ean, l\u00fac n\u00e0y protein c\u00f3 kh\u1ea3 n\u0103ng s\u1ebd b\u1ecb l\u1ea5y ra \u0111\u1ec3 chuy\u1ec3n ho\u00e1 th\u00e0nh ATP (Adenosin Triphosphate) Ch\u00fang ta c\u00f3 th\u1ec3 h\u1ea1n ch\u1ebf r\u1ee7i ro m\u1ea5t c\u01a1 b\u1eb1ng c\u00e1ch \u0103n nhi\u1ec1u \u0111\u1ea1m h\u01a1n. N\u1ebfu kh\u00f4ng \u0111\u1ee7 l\u01b0\u1ee3ng \u0110\u1ea0M n\u1ea1p v\u00e0o c\u01a1 th\u1ec3, c\u01a1 th\u1ec3 s\u1ebd g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c “s\u1eeda ch\u1eefa” c\u00e1c m\u00f4 c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng do t\u1eadp luy\u1ec7n.<\/p>\r\n\r\n\r\n\r\n

$\"\ud83d\udd38\"$ Duy tr\u00ec t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n v\u1edbi kh\u00e1ng l\u1ef1c \u00edt nh\u1ea5t 3 l\u1ea7n\/ tu\u1ea7n<\/p>\r\n\r\n\r\n\r\n

V\u00ec c\u01a1 b\u1eafp “ng\u1ed1n” kh\u00e1 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng n\u00ean vi\u1ec7c M\u1ea4T C\u01a0 trong giai \u0111o\u1ea1n gi\u1ea3m c\u00e2n l\u00e0 \u0111i\u1ec1u hi\u1ec3n nhi\u00ean (c\u01a1 b\u1eafp chi\u1ebfm kho\u1ea3ng 18% BMR- ch\u1ec9 s\u1ed1 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n c\u1ee7a c\u01a1 th\u1ec3). Ngo\u00e0i vi\u1ec7c ph\u00e1t tri\u1ec3n c\u01a1 th\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi kh\u00e1ng l\u1ef1c gi\u00fap c\u01a1 th\u1ec3 \u00fd th\u1ee9c \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a c\u01a1 b\u1eafp, ph\u1ea3i gi\u1eef c\u01a1 b\u1eafp \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng c\u0169ng nh\u01b0 tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng ng\u00e0y.<\/p>\r\n\r\n\r\n\r\n

$\"\ud83d\udd38\"$ Cardio 1-2 l\u1ea7n\/ tu\u1ea7n<\/p>\r\n\r\n\r\n\r\n

Cardio l\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng hi\u1ebfu kh\u00ed (aerobic), qua c\u00e1c b\u00e0i t\u1eadp thi\u00ean v\u1ec1 s\u1ee9c b\u1ec1n nh\u01b0 \u0111\u1ea1p xe, ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i… m\u00e0 c\u01a1 th\u1ec3 C\u00d3 TH\u1ec2 \u01b0u ti\u00ean s\u1eed d\u1ee5ng m\u1ee1 l\u00e0m n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 t\u1ea1o ra ATP, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 khi luy\u1ec7n t\u1eadp ( l\u00fac n\u00e0y c\u01a1 th\u1ec3 \u0111ang \u0110\u1ed0T M\u1ee0 ch\u1ee9 kh\u00f4ng ph\u1ea3i GI\u1ea2M M\u1ee0), \u0111\u1ed3ng th\u1eddi CARDIO ch\u00ednh l\u00e0 c\u00f4ng c\u1ee5 \u0111\u1eafc l\u1ef1c \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng c\u1ee7a tim m\u1ea1ch, g\u00f3p ph\u1ea7n l\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft trong m\u00e1u \u1ed5n \u0111\u1ecbnh h\u01a1n c\u0169ng nh\u01b0 s\u1ef1 tu\u1ea7n ho\u00e0n m\u00e1u l\u00ean n\u00e3o…<\/p>\r\n\r\n\r\n\r\n

Hy v\u1ecdng b\u00e0i vi\u1ebft s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e2u chuy\u1ec7n mu\u00f4n thu\u1edf “t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1” n\u00e0y. T\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 l\u00ean cho m\u00ecnh m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u1ed1i \u01b0u ho\u00e1 m\u1ee5c ti\u00eau c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\r\n\r\n\r\n\r\n

<\/p>","protected":false},"excerpt":{"rendered":"

“T\u0103ng c\u01a1, gi\u1ea3m m\u1ee1” l\u00e0 thu\u1eadt ng\u1eef m\u00e0 h\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 nghe qua khi m\u1edbi \u0111\u1eb7t ch\u00e2n v\u00e0o c\u00e1nh c\u1eeda ph\u00f2ng t\u1eadp. \u0110\u00f3 c\u0169ng l\u00e0 m\u1ee5c ti\u00eau chung c\u1ee7a \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi khi t\u1eadp luy\u1ec7n, mu\u1ed1n […]<\/p>\n","protected":false},"author":1,"featured_media":6994,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5006","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hybrid-training"],"_links":{"self":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts\/5006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/comments?post=5006"}],"version-history":[{"count":3,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts\/5006\/revisions"}],"predecessor-version":[{"id":6995,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts\/5006\/revisions\/6995"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/media\/6994"}],"wp:attachment":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/media?parent=5006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/categories?post=5006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/tags?post=5006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}