{"id":2248,"date":"2025-08-12T21:38:17","date_gmt":"2025-08-12T12:38:17","guid":{"rendered":"https:\/\/iyujournal.co.kr\/?p=2248"},"modified":"2025-08-12T21:38:17","modified_gmt":"2025-08-12T12:38:17","slug":"%eb%a6%b0%eb%a7%a4%ec%8a%a4%ec%97%85%ec%97%90-%eb%8c%80%ed%95%b4%ec%84%9c","status":"publish","type":"post","link":"https:\/\/iyujournal.co.kr\/?p=2248","title":{"rendered":"\ub9b0\ub9e4\uc2a4\uc5c5\uc5d0 \ub300\ud574\uc11c"},"content":{"rendered":"<div>\ud604\ub300 \ud53c\ud2b8\ub2c8\uc2a4\uc5d0\uc11c \uac00\uc7a5 \uc8fc\ubaa9\ubc1b\ub294 \ud0a4\uc6cc\ub4dc \uc911 \ud558\ub098\uc778 **\ub9b0\ub9e4\uc2a4\uc5c5(Lean Mass Up)**\uc740 \ub2e8\uc21c\ud788 \uccb4\uc911\uc744 \ub298\ub9ac\ub294 \u2018\ubc8c\ud06c\uc5c5\u2019\uacfc\ub294 \ucc28\ubcc4\ud654\ub41c \uac1c\ub150\uc774\ub2e4. <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2249\" src=\"http:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/08\/\uc8fc\uc11d-2025-08-12-213745-300x197.jpg\" alt=\"\" width=\"300\" height=\"197\" srcset=\"https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/08\/\uc8fc\uc11d-2025-08-12-213745-300x197.jpg 300w, https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/08\/\uc8fc\uc11d-2025-08-12-213745.jpg 625w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/div>\n<div>\uae30\uc874\uc758 \ubc8c\ud06c\uc5c5\uc774 \uccb4\uc9c0\ubc29\uacfc \uadfc\uc721\uc744 \ubaa8\ub450 \ub298\ub9ac\ub294 \ubc29\uc2dd\uc774\ub77c\uba74, \ub9b0\ub9e4\uc2a4\uc5c5\uc740 \uc9c0\ubc29 \uc99d\uac00\ub97c \ucd5c\uc18c\ud654\ud558\uba74\uc11c \uadfc\uc721\ub7c9\ub9cc \ud6a8\uc728\uc801\uc73c\ub85c \ub298\ub9ac\ub294 \ubc29\ubc95\uc744 \ub73b\ud55c\ub2e4. \uc774\ub294 \ud2b9\ud788 \uccb4\ud615 \ubcc0\ud654\ub294 \uc6d0\ud558\uc9c0\ub9cc, \uccb4\uc9c0\ubc29 \uc99d\uac00\ub97c \uaebc\ub9ac\ub294 \uc774\ub4e4\uc5d0\uac8c \uc801\ud569\ud55c \uc804\ub7b5\uc774\ub2e4. \uc77c\ubc18\uc801\uc778 \ubc8c\ud06c\uc5c5\uc740 \ube60\ub974\uac8c \uadfc\uc721\uc744 \ub298\ub9b4 \uc218 \uc788\uc9c0\ub9cc, \ub3d9\uc2dc\uc5d0 \ubd88\ud544\uc694\ud55c \uc9c0\ubc29\ub3c4 \uc313\uc778\ub2e4. \uc774\ud6c4 \ub2e4\uc2dc \uccb4\uc9c0\ubc29\uc744 \uc904\uc774\ub294 \u2018\ucef7\ud305\uae30\u2019\ub97c \uac70\uccd0\uc57c \ud558\ub294 \ubc88\uac70\ub85c\uc6c0\uc774 \uc788\uc73c\uba70, \uc798\ubabb\ub41c \ubc8c\ud06c\uc5c5\uc740 \ubcf5\ubd80\ube44\ub9cc\uc774\ub098 \uc778\uc290\ub9b0 \uc800\ud56d\uc131\uae4c\uc9c0 \uc720\ubc1c\ud560 \uc218 \uc788\ub2e4. \ubc18\uba74 \ub9b0\ub9e4\uc2a4\uc5c5\uc740 \ub2e4\uc74c\uacfc \uac19\uc740 \uc7a5\uc810\uc774 \uc788\ub2e4. \uc9c0\ubc29 \uc99d\uac00 \ucd5c\uc18c\ud654, \uadfc\uc721 \uc120\uba85\ub3c4 \uc720\uc9c0, \ucef7\ud305 \uc5c6\uc774 \uc9c0\uc18d\uc801\uc778 \uccb4\ud615 \uac1c\uc120 \uac00\ub2a5, \uac74\uac15\ud55c \uc2dd\uc2b5\uad00\uacfc \uc6b4\ub3d9 \uc2b5\uad00 \ud615\uc131\ud55c\ub2e4. \ub9b0\ub9e4\uc2a4\uc5c5\uc740 **\u2018\uce7c\ub85c\ub9ac \ud751\uc790 \uc0c1\ud0dc(\uc12d\ucde8 &gt; \uc18c\ube44)\u2019\ub97c \uc720\uc9c0\ud558\ub418, \uadf8 \ud3ed\uc774 \ub9e4\uc6b0 \uc791\ub2e4.\u00a0\uc774\ub97c \uc704\ud574\uc11c\ub294 \uc790\uc2e0\uc758 **TDEE(\ucd1d\uc77c\uc77c \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9)**\ub97c \uacc4\uc0b0\ud55c \ud6c4, \ud558\ub8e8 \uc2dd\ub2e8\uc744 \uc815\ubc00\ud558\uac8c \uc124\uacc4\ud574\uc57c \ud55c\ub2e4. \ubb34\uc791\uc815 \ub9ce\uc774 \uba39\ub294\ub2e4\uace0 \uadfc\uc721\uc774 \ub298\uc9c0 \uc54a\ub294\ub2e4\ub294 \uc810\uc744 \uc774\ud574\ud574\uc57c \ud55c\ub2e4. \ub2e8\ubc31\uc9c8\uc740 \ub9b0\ub9e4\uc2a4\uc5c5\uc758 \ud575\uc2ec\uc774\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \uccb4\uc911 1kg\ub2f9 1.6~2.2g\uc758 \ub2e8\ubc31\uc9c8\uc744 \ub9e4\uc77c \uc12d\ucde8\ud560 \uac83\uc744 \uad8c\uc7a5\ud55c\ub2e4. \uc608\ub97c \ub4e4\uc5b4 \uccb4\uc911\uc774 70kg\uc778 \uc0ac\ub78c\uc774\ub77c\uba74 \ud558\ub8e8 \uc57d 110~150g\uc758 \ub2e8\ubc31\uc9c8\uc774 \ud544\uc694\ud558\ub2e4. \uc8fc\uc694 \ub2e8\ubc31\uc9c8\uc6d0\uc740 \ub2ed\uac00\uc2b4\uc0b4, \uc18c\uace0\uae30, \ub2ec\uac40, \uc5f0\uc5b4, \ub450\ubd80, \uadf8\ub9ad \uc694\uac70\ud2b8, \uc720\uccad \ub2e8\ubc31\uc9c8(Whey protein) \ubcf4\ucda9\uc81c \ub4f1\uc774 \uc788\ub2e4. \ub9b0\ub9e4\uc2a4\uc5c5\uc740 \ub2e8\uc21c\ud788 \ub9ce\uc774 \uba39\uace0 \uc6b4\ub3d9\ud558\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \ud6c8\ub828 \uac15\ub3c4\uc640 \ud68c\ubcf5\ub3c4 \uade0\ud615 \uc788\uac8c \uc124\uacc4\ud574\uc57c \ud55c\ub2e4. \ub9b0\ub9e4\uc2a4\uc5c5\uc744 \uc704\ud55c \uc6b4\ub3d9 \ud301\uc73c\ub85c\ub294 \uc8fc 4~6\ud68c \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd, \ubcf5\ud569\uad00\uc808 \uc6b4\ub3d9 \uc704\uc8fc (\uc2a4\ucffc\ud2b8, \ub370\ub4dc\ub9ac\ud504\ud2b8, \ubca4\uce58\ud504\ub808\uc2a4 \ub4f1), \uc911\ub7c9\uc740 \uc810\uc9c4\uc801\uc73c\ub85c \uc99d\uac00 (Progressive overload), \uc138\ud2b8\ub2f9 812\ud68c \ubc18\ubcf5, 35\uc138\ud2b8 \uad8c\uc7a5, \uadfc\uc721\uad70 \ubcc4 \ucda9\ubd84\ud55c \ud68c\ubcf5 \uc2dc\uac04 \ud655\ubcf4 (48~72\uc2dc\uac04)\ud574\uc918\uc57c \ud55c\ub2e4. \ub9b0\ub9e4\uc2a4\uc5c5\uc5d0\uc11c\ub294 \ube60\ub978 \uccb4\uc911 \uc99d\uac00\ub294 \uc624\ud788\ub824 \ub3c5\uc774 \ub420 \uc218 \uc788\ub2e4. \uc9c0\ubc29\uc774 \uc27d\uac8c \ud568\uaed8 \ub298\uc5b4\ub098\uae30 \ub54c\ubb38\uc774\ub2e4. \uc774\uc0c1\uc801\uc778 \uccb4\uc911 \uc99d\uac00 \uc18d\ub3c4\ub294 \ud55c \ub2ec\uc5d0 0.5~1kg \uc774\ub0b4\ub2e4. \uccb4\uc911\ubcf4\ub2e4 \uadfc\uc721\ub7c9\uacfc \uccb4\uc9c0\ubc29\ub960 \ubcc0\ud654\uc5d0 \ub354 \uc9d1\uc911\ud574\uc57c \ud55c\ub2e4. \uc778\ubc14\ub514(InBody)\ub098 \uccb4\uc131\ubd84 \ubd84\uc11d\uae30\ub85c \uc8fc\uae30\uc801\uc778 \uccb4\uc9c0\ubc29\ub960 \ud655\uc778\ud558\uace0, \ud55c \ub2ec\uc5d0 1kg \uc774\uc0c1 \ub298\uc5c8\ub2e4\uba74 \uc2dd\ub2e8 \uc7ac\uc870\uc815 \ud544\uc694\ud558\ub2e4. \uc790\uc8fc \ud558\ub294 \uc2e4\uc218 3\uac00\uc9c0\ub85c\ub294 1.\u201c\uadfc\uc721 \ud0a4\uc6b0\ub824\uba74 \ubb34\uc870\uac74 \ub9ce\uc774 \uba39\uc5b4\uc57c \ud574.\u201d\u2192 \uce7c\ub85c\ub9ac \uacfc\uc789\uc740 \uace7 \uccb4\uc9c0\ubc29 \uacfc\uc789\uc774\ub2e4 2.\u201c\ubcf4\ucda9\uc81c\ub9cc \uba39\uc73c\uba74 \ub41c\ub2e4.\u201d\u2192 \ubcf4\ucda9\uc81c\ub294 \ubcf4\uc870\uc77c \ubfd0, \uc2dd\ub2e8\uc774 \uae30\ubcf8\uc785\ub2c8\ub2e4. 3.\u201c\uc6b4\ub3d9 \ub9e4\uc77c \ud574\uc57c \ub3fc.\u201d\u2192 \uacfc\ub3c4\ud55c \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \uadfc\uc721 \ud68c\ubcf5\uc744 \ubc29\ud574\ud55c\ub2e4. \ub9b0\ub9e4\uc2a4\uc5c5\uc740 \ub2e8\uc21c\ud55c \u2018\uadfc\uc721 \ud0a4\uc6b0\uae30\u2019\ub97c \ub118\uc5b4, \uc9c0\uc18d\uac00\ub2a5\ud558\uace0 \uac74\uac15\ud55c \ubab8 \ub9cc\ub4e4\uae30 \uc804\ub7b5\uc785\ub2c8\ub2e4. \uccb4\uc911\uacc4 \uc218\uce58\ubcf4\ub2e4 \uac70\uc6b8 \uc18d \ubcc0\ud654\uc640 \uccb4\uc131\ubd84 \ub370\uc774\ud130\ub97c \uc911\uc2ec\uc73c\ub85c \uad00\ub9ac\ud574\uc57c \ud55c\ub2e4. \uc9c0\ubc29\uc774 \ub35c \ucc0c\uace0, \uadfc\uc721\ub9cc \ucc28\uace1\ucc28\uace1 \uc313\uc774\ub294 \uae30\ubd84 \uc88b\uc740 \ubcc0\ud654. \uadf8 \uc2dc\uc791\uc740 \uba39\ub294 \uac83\uacfc \uc6c0\uc9c1\uc774\ub294 \uac83\uc5d0 \ub300\ud55c \uc758\uc2dd\uc801\uc778 \uc120\ud0dd\uc774\ub2e4.<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\ud604\ub300 \ud53c\ud2b8\ub2c8\uc2a4\uc5d0\uc11c \uac00\uc7a5 \uc8fc\ubaa9\ubc1b\ub294 \ud0a4\uc6cc\ub4dc \uc911 \ud558\ub098\uc778 **\ub9b0\ub9e4\uc2a4\uc5c5(Lean Mass Up)**\uc740 \ub2e8\uc21c\ud788 \uccb4\uc911\uc744 \ub298\ub9ac\ub294 \u2018\ubc8c\ud06c\uc5c5\u2019\uacfc\ub294 \ucc28\ubcc4\ud654\ub41c \uac1c\ub150\uc774\ub2e4. \uae30\uc874\uc758 \ubc8c\ud06c\uc5c5\uc774 \uccb4\uc9c0\ubc29\uacfc \uadfc\uc721\uc744 \ubaa8\ub450 \ub298\ub9ac\ub294 \ubc29\uc2dd\uc774\ub77c\uba74, \ub9b0\ub9e4\uc2a4\uc5c5\uc740 \uc9c0\ubc29 \uc99d\uac00\ub97c \ucd5c\uc18c\ud654\ud558\uba74\uc11c \uadfc\uc721\ub7c9\ub9cc \ud6a8\uc728\uc801\uc73c\ub85c \ub298\ub9ac\ub294 \ubc29\ubc95\uc744 \ub73b\ud55c\ub2e4. \uc774\ub294 \ud2b9\ud788 \uccb4\ud615 \ubcc0\ud654\ub294 \uc6d0\ud558\uc9c0\ub9cc, \uccb4\uc9c0\ubc29 \uc99d\uac00\ub97c \uaebc\ub9ac\ub294 \uc774\ub4e4\uc5d0\uac8c \uc801\ud569\ud55c \uc804\ub7b5\uc774\ub2e4. \uc77c\ubc18\uc801\uc778 \ubc8c\ud06c\uc5c5\uc740 \ube60\ub974\uac8c \uadfc\uc721\uc744 \ub298\ub9b4 \uc218 \uc788\uc9c0\ub9cc, \ub3d9\uc2dc\uc5d0 \ubd88\ud544\uc694\ud55c \uc9c0\ubc29\ub3c4 \uc313\uc778\ub2e4. \uc774\ud6c4 [&hellip;]<\/p>\n","protected":false},"author":344,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,39,20],"tags":[],"class_list":["post-2248","post","type-post","status-publish","format-standard","hentry","category-3","category-14","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2248","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/users\/344"}],"replies":[{"embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2248"}],"version-history":[{"count":1,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2248\/revisions"}],"predecessor-version":[{"id":2250,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2248\/revisions\/2250"}],"wp:attachment":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2248"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}