2950：如何减掉腹部脂肪（为什么少吃没用）

现在健康饮食不再只是关注营养比例了。

Health conscious eating isn't just about macros anymore.

更重要的是食材的来源。

It's about sourcing.

知道你的肉来自美国农场，由那些日复一日辛勤工作、坚持正确做法的牧场主饲养，这确实会影响你摄入身体的东西。

Knowing your meat comes from American farms, raised by ranchers who work day in and day out to do things the right way, makes a real difference in what you're putting into your body.

这正是为什么在Good Ranchers，我们只与当地农场和牧场合作，在那里质量是标准，而不是例外。

That's exactly why at Good Ranchers, we partner exclusively with local farms and ranches where quality is the standard, not the exception.

我们的牛肉、鸡肉、猪肉和野生捕捞海鲜，每一块都是100%美国产，出生、饲养和加工都在美国本土完成。

Every cut of our beef, chicken, pork, and wild caught seafood is 100% American, born, raised, and harvested right here in The USA.

因为当你想吃得更好时，你不应该花时间猜测你实际得到的是什么。

Because when you're trying to eat better, you shouldn't spend time wondering about what you're actually getting.

选择Good Ranchers，你心里有数。

With Good Ranchers, you already know.

而且限时优惠，现在开始一个计划，可以立减123美元。

And for a limited time, you can get a $123 off when you start a plan.

也就是说，你的前三笔订单每笔都能省41美元，总共省下123美元。

That's $41 off each of your first three orders, totaling in a 123 off.

今天就访问goodranchers.com来领取这个独家优惠吧。

Visit goodranchers.com to claim this exclusive offer today.

goodranchers.com。

Goodranchers.com.

美国肉类，直接送到家。

American meat delivered.

如果你想锻炼身体、开阔思维，只有一个地方可以去。

If you wanna pump your body and expand your mind, there's only one place to go.

Mind Pump。

Mind pump.

Mind Pump。

Mind pump.

主持人：Sal Di Stefano、Adam Schafer和Justin Andrews。

With your hosts, Sal Di Stefano, Adam Schafer, and Justin Andrews.

你刚刚偶然发现了世界历史上下载量最高的健康、健身和娱乐播客。

You just stumbled into the most downloaded health, fitness, and entertainment podcast in the history of the world.

这里是 Mind Pump。

This is Mind Pump.

今天的节目，我们讨论如何减掉腹部脂肪，以及为什么少吃不管用。

Today's episode, we talk about how to lose belly fat and why eating less isn't working.

顺便说一下，我们有一个新项目，叫 MAPS Abs and Butt。

By the way, we have a new program, MAPS Abs and Butt.

这是一个全身锻炼项目，但重点是让你拥有令人惊叹的腹肌和圆润的臀部。

Now it is a full body workout program, but the emphasis is on giving you incredible abs and a nice round butt.

这个项目现在打六折，而且如果你购买，我们还会免费赠送另一个项目。

The program is 40% off, plus we're gonna throw in another free program if you get it.

Muscle mommy 15 或 muscle mommy，我们还会赠送一些免费指南，包括增肌饮食指南，让你知道如何为肌肉增长提供能量，加速新陈代谢，还有一份女性补剂指南。

Muscle mommy 15 or muscle mommy, and we're gonna throw in some free guides, the butt building diet guide, so you know how to fuel those muscle gains, speed up that metabolism, and a women's supplement guide.

前往 mapsabsandbutt.com。

Go to mapsabsandbutt.com.

使用代码launch，享受40%折扣。

Use the code launch for 40% off.

有件事特别疯狂。

Here's something that's crazy.

这个数字应该会让你停下来思考。

This number should stop you in your tracks.

他们做了一项对照研究。

They did a controlled study.

连续两周每晚只睡四小时，腹部脂肪增加了9%，器官周围的深层内脏脂肪增加了11%。

Cutting sleep to four hours a night for two weeks raised belly fat by 9% and the deep visceral fat around the organs by 11%.

你看。

Look.

对很多女性来说，腹部脂肪不是卡路里的问题。

For a lot of women, belly fat is not a calorie problem.

接下来我们要做的就是。

And here's what we're gonna do.

我们现在就帮你把这一切都拆解清楚。

We're gonna break it all down for you right now.

这真的让人很抓狂。

It's super frustrating.

到底怎么回事？

What's going on?

为什么一点效果都没有？

Why isn't anything happening?

而且不幸的是，这种情况比你想象的更常见。

And this is unfortunately more common than you would think.

再说，我们经常接到这样的来电。

Again, we have callers like this all the time.

他们打进来的时候都很着急，因为不知道该从哪里下手。

And when they call in, they're desperate because they don't know what lever to pull.

我觉得这真的很普遍，而且我认为这主要发生在两类人身上。

I I think this is so common, and I think it there's two groups that get get split that that this happens to.

第一类人，他们一直在努力，但已经筋疲力尽，快要放弃了，因为压力实在太大了。

Group one who's been doing that, who's just frustrated and trying and ready to give up because it is just so much.

他们摄入的热量太低了。

They're so low calorie.

然后还有另一类人，我们叫他们“皮质醇上瘾者”，他们误以为这样做有效，或者是个好主意。

And then we have the other group, which we we call cortisol junkies, where are are fooled into thinking that this is working or it's a good idea.

尽管他们没有看到效果，但锻炼后他们会感到一种兴奋感，或者皮质醇飙升，这种感觉很爽。

Even though they're not seeing the results from it, they get this feeling of euphoria or this cortisol spike after their workout, and it feels good.

所以，要说服这种人，让他们明白这种方法不是好策略，而且正是他们没能达成目标的原因。

And so trying to convince that person that this approach is not a good strategy, and it's the reason why you haven't reached your goals.

所以我发现，我面对的是两类客户，他们都卡在这个困境里。

And so I find that there's two different clients that I'm speaking to that are stuck in this this spot.

要么是那种准备放弃的人，因为他们坚持了很久，却没有结果；要么是那种坚持了一段时间，却沉迷于锻炼后那种巨大的皮质醇释放带来的快感，虽然感觉很好，但依然看不到效果。

Either the one that is ready to give up because they've been doing this for a long time, no results, or two, the one who's been doing it for a while, but is addicted to the feeling they get because they get this this huge quarter of a cortisol dump that makes them feel in the in the immediate after a workout feel good, but still not seeing

皮质醇是一种能量激素，但人们往往没有意识到这一点。

Cortisol is an energy hormone, so people don't realize that.

而且它确实能在短期内给你能量。

And it does give you energy in the short term.

很高兴你提到皮质醇，因为很多问题都归咎于它，包括腹部脂肪。

I'm glad you brought up cortisol because that gets blamed for so many different things, including belly fat.

它确实有一定的作用。

And it definitely plays a role.

但实际情况是这样的。

But here's what happens.

那些这样做、吃得少、练得过度、还自责的女性，就会觉得一定是皮质醇的问题。

Women who are doing this, who are under eating, overtraining, beating themselves up, it must be cortisol.

她们就去买补充剂。

They go buy a supplement.

这种补充剂号称能降低皮质醇，但对她们一点用都没有。

This supplement promises to reduce cortisol, and it does nothing for them.

所以她们就一样一样地花钱，想降低皮质醇或者调节皮质醇。

And so they spend money on thing after thing to try to reduce cortisol or work with their cortisol.

与此同时，她们却在做其他所有会导致这些问题的事情。

Meanwhile, they're doing everything else to cause these problems.

吃得少，练得狠。

Undereat and overtrained.

她们那么努力，挫败感是真实的，因为通常来说，在其他事情上，如果你这么拼命，总会看到一些成果。

They're working so hard and the frustration is real because, I mean, usually for everything else, if you're gonna work this hard, you're gonna see some results from that.

但热量摄入那么低，就没有什么可调整的空间了。

But there's nowhere to go when you're that low calorie.

你还会看到有人买束腰，我简直不能更讨厌这东西了。

The other things that you'll see people do with this is they'll buy a waist trainer, which I cannot hate these things more.

我真的受不了。

I absolutely cannot.

首先，束腰基本上就是给腰上勒个紧身带，它会让肌肉萎缩。

First off, waist trainers let you're you're essentially wearing a girdle around your waist, and it atrophies.

换句话说，就是削弱核心周围的肌肉。

In other words, weakens the muscles around your core.

所以，你穿束腰带来的腰围减少，其实是因为你腰椎、躯干和核心周围的肌肉变得又小又弱。

And so whatever decrease in waist size you get from a waist trainer is because you've made the muscles around your lumbar spine, around your trunk, around your core, smaller and weaker.

是的。

Yes.

这是在给自己埋下受伤的隐患。

Setting yourself up for potential injury.

背部问题。

Back problems.

背部问题，让自己变弱。

Back problems, weakening yourself.

这真的很糟糕。事实上，我认识一位年轻女士，因为穿束腰太紧导致梗阻，最后不得不去做手术。

It's a terrible in fact, I I I know a young lady who developed an obstruction because of the tight waist trainer that she was wearing and had to go get surgery because of it.

然后最后，你知道，我做了所有这些事情。

And then lastly, you know, I'm doing all this stuff.

但都没用。

It's not working.

我知道该加什么了。

I know what I'll add.

我要加上腹部训练循环。

I'll add ab training circuits.

哦，当然。

Oh, of course.

我会做一堆腹部练习，觉得自己已经搞定了。

I'll do bunch of ab exercises thinking that I'm on top of it.

没错。

That's right.

这真的很让人沮丧，因为不仅没用，而且你做得越多，情况越糟。

And it's super frustrating because it not only does nothing, but the more you do, the worse things get.

所以，我做了这么多努力，摄入的热量又那么少。

So like, I'm doing all this work and I'm taking in all these very little calories.

为什么就是没效果呢？

Why isn't this working?

结果就是，你的身体已经适应了，学会了在活动和休息时都消耗很少的热量。

And what's happened is your body has adapted and learned how to burn very little calories, both through activity and at rest.

然后你继续尝试减少热量摄入，你的身体也继续通过激素、减少运动以外的活动以及其他还不清楚的机制，学会消耗更少的热量。

And so you continue to try to cut calories and your body continues to learn how to burn less calories through hormones, through reduced activity outside of exercise, and other mechanisms that are still not clear.

但我们经常看到这种情况。

But we see this all the time.

嗯，我真的觉得这次要怪健身行业，因为我们太鼓吹热力学定律了，让大家只关注这个，就是卡路里摄入和消耗的对比。

Well, I I really blame the fitness industry for this one because we have touted the law of thermodynamics so much, and we've got people to just focus on that where it's like it's calories in versus calories out.

换句话说，少吃多动。

So in other words, eat less, burn more.

这就是减肥、减肚腩的策略。

This is the strategy to lose weight, to lose belly fat.

所以他们对此着迷，但这个策略其实是个失败策略，尤其是考虑到我的很多客户刚开始时，蛋白质和热量摄入本来就不理想，而当我们想进行力量训练、增肌和提升新陈代谢时，这样并不有利。

And so they get obsessed with that, and that strategy is just a losing strategy, especially considering that so many of my clients when they first start are not in a place in a in a good place, protein wise, calorie wise in the first place, and it doesn't benefit us when we're trying to strength, train, build muscle and build your metabolism.

所以这种想法，就是看不到效果就加有氧、减热量，然后一直这样循环下去。

And so this idea of when I'm not seeing results, I just add more cardio, cut calories, and you just keep going to that.

到最后，你就没路可走了。

Eventually, you run out of runway.

这里其实有两件事在同时发生。

There's two things that are happening there.

首先，热力学定律大部分是真的，这点我得说清楚。

So first off, a lot of thermodynamics is real, so I wanna be clear with that.

我们并不是说它不存在。

So what we're not saying is that that doesn't exist.

但我们忽略的是，你的新陈代谢会适应变化。

But here's what we forget, that your body's metabolism adapts.

你的身体会学会多烧或少烧热量，而影响这个的，是你做的活动，以及这些活动带来的适应性变化。

Your body learns how to burn more or less calories, and what influences that are the activities that you do and what the adaptations are that those activities promote.

换句话说，你是在努力增肌、提高代谢率，还是在给身体发送一个信号，说：嘿。

In other words, are you trying to build muscle, build a metabolic rate, or are you trying to are you sending a signal that says, hey.

咱们慢下来吧。

Let's slow this down.

所以这就是最大的区别之一。

And so that makes one of the biggest differences.

还有你怎么补充能量也很重要。

And also how you fuel that.

比如，靠吃得很少来提高代谢率几乎是不可能的。

Like, building a metabolic rate through eating very little is almost impossible.

当然，有时候少吃确实有帮助。

Now there are times when eating less will help, obviously.

代谢率更健康。

Metabolic rate, it's healthier.

但有时候多吃也能提高代谢率。

But there are also times when eating more helps metabolic rate.

在这种情况下，在我们讨论的这些场景里，如果你正在听，你就是那个需要打造自己理想身材的人。

And in this case, in these scenarios that we're talking about, if this is you and you're listening, you you're the person that needs to build the body you want.

你不是那个需要削减、减少、做更多事情的人，而且你可能已经做到了。

You're not the person that needs to cut and reduce and do more, and you're probably already there.

你在增加活动量，却看不到任何效果，所以你可能会觉得，我干嘛要浪费时间？

You're doing you're adding more activity and getting nothing for it, and so you probably feel like, why am I wasting my time?

这也会导致睡眠质量差。

This also leads to poor sleep.

当你这样给身体施加压力，不断减少热量摄入又增加活动量，这个信号太强烈了，会打乱皮质醇，让人很难获得良好的休息和深度睡眠，这也会影响腹部脂肪。

And when you stress the body like this where you just keep cutting calories and adding activity, that signal is so loud, throws the cortisol off, and makes it really difficult for someone to get good rest, good REM, which also impacts the the belly fat.

我确实认为，显然，这是有科学依据的。

And I do think I mean, obviously, it's a law.

这很大程度上是热力学的问题，但同时也像亚当之前说的，每个人的健康状况起点并不相同。

It's a lot of thermodynamics, but at the same time to Adam's earlier point, it's not everybody's starting in the same place health wise.

不是每个人一开始就有良好的新陈代谢和足够的瘦肌肉量可以利用。

Not everybody's starting with, you know, a good healthy metabolism, a good amount of lean muscle mass to work with.

因此，策略可能会根据你如何开始而有所不同。

And so therefore, like, there the strategy may change based upon how you're getting into this.

一个过度压力的身体，

An overstressed body,

我想说清楚一点，压力本身不是坏事。

and I wanna be very clear with Stress is not bad.

运动本身就是一种压力。

Exercise is a stress.

对吧？

Okay?

但是当压力过大的时候，身体就会倾向于储存脂肪，而不想要肌肉。

But when it's overstressed, an overstressed body wants to store body fat, and it does not want muscle.

肌肉是代谢活跃的组织，维持它需要消耗很多能量。

Muscle is expensive metabolically active tissue.

而脂肪就像是存在银行里的积蓄。

Body fat is like savings in the bank.

它是我随身携带的卡路里，以备不时之需。

It is calories that are I'm walking around with in case I need those calories.

所以当我压力很大、睡眠不足或者睡得不好，训练过度、吃得不够，再加上生活中的各种压力，我就是在告诉我的身体：嘿，现在不安全。

And so when I have a lot of stress, sleep deprivation or not great sleep, when I'm overtrained, undereating, plus all the other stresses of life, what I'm telling my body is, hey, it's not safe.

尽量多囤点脂肪吧。

Hold on to body fat as much as you possibly can.

千万别长肌肉，因为现在需要保存能量。

And don't you dare build muscle because this is a time when we need to conserve energy.

所以这就是人们陷入的死循环。

And so this is the hamster wheel people get stuck on.

我觉得我们得先搞清楚什么是被推销给这么多女性的“精瘦”和“紧致”，因为我觉得每个人心里都有个画面，但并没有完全理解这个词的定义。

I think it's really important that we define what has been marketed to to so many women, which is lean, tone, because I think everybody has this this visual of what that is, but doesn't fully understand what the definition of that is.

因为很多时候，当我的客户说想紧致或者想精瘦时，他们还会在同一句话里说，但我不想长一堆肌肉。

Because a lot of times when I get a client that say they wanna tone or they wanna lean, they'd also say in the same sentence, but I don't wanna build a bunch of muscle.

然后我就想说，那其实就是

And it's like that's literally

那正是你想要的。

That's exactly what you want.

那正是精瘦和紧致身体的定义——就是肌肉量更多、体脂更少，而这就是你想要的。

That's literally the definition of a lean body and a tone body is a body that has more muscle mass and reduced body fat, and that's what you are looking for.

所以我觉得，因为这些词在市场营销中被反复使用，而且我们特别害怕那种看起来很壮的肌肉，所以通过增肌来塑造身材这个想法听起来很吓人，但是，哦，我想变得更瘦更紧致，这其实是一回事。

And so I think because those terms have been thrown around in marketing and we're so scared of what bulky muscle looks like that this idea of building muscle to sculpt the body sounds scary, but, oh, I wanna be leaner tone, which is the same thing.

对。

Yes.

完全正确。

A 100%.

肌肉有助于减脂，各位。

Muscle helps with fat loss, everybody.

它是改善新陈代谢和激素健康的一个因素，或者说关键因素之一。

It is what makes you or one of the factors that improves metabolic and hormone health.

一个新陈代谢健康、激素健康的身体，是不会害怕变得更瘦的。

And a body that has good metabolic health, good hormone health is one that is not scared of getting leaner.

所以当人们处于这种状态时，他们经常告诉我，好吧。

And so when people are in this position, oftentimes what they tell me is, okay.

我吃得很少。

I'm eating very little.

我做了很多运动。

I'm doing a lot of exercise.

我还有十磅要减。

I got another 10 pounds to lose.

我肚子上还有一点赘肉要减。

I got another a little bit of this belly fat to lose.

我是不是得吃得更少？

Do I gotta eat even less?

因为他们已经知道，现在吃得这么少有多难。

Because they already know how hard it is to eat as little as they currently are.

而我的回答是，不用。

And my answer to them is no.

不用。

No.

实际上，恰恰相反。

In fact, it's the opposite.

我们得让你多吃点。

We gotta feed you more.

我们得摄入优质的热量。

We gotta get in quality calories.

我想强调一下“优质”，因为天然完整的食物和加工食品在很多方面都不一样。

And I I wanna make sure I say quality because whole natural foods are different than processed foods in a in a lot of different ways.

但其中一个主要区别是，高度加工的食物会促使我们吃得过多，超出身体构建所需。

But one of the main ways is that heavily processed foods promote overeating above and beyond what we need to build.

而天然完整的食物自然会产生饱腹感，让食量保持在合理范围内。

Whole natural foods naturally produce satiety that kinda keeps things in check.

所以，把训练量大幅降下来，别让身体过度紧张。

So feed yourself back way off on the training so that we're not overstressing the body.

适当施加压力。

Apply stress appropriately.

适当进行力量训练。

Strength train appropriately.

追求力量，这才是关键所在。

Chase strength, and then that makes the big difference.

我是说，我想说清楚一点。

I mean, I wanna be clear.

你最终确实会制造热量缺口，但具体做法是，我们先用天然食物给身体提供所需的营养。

You eventually do create this caloric deficit, but what it looks like is it looks like we first fuel the body what it needs through whole foods.

我们首先专注于增强力量、增长肌肉和提升新陈代谢。

We first focus on getting strong and building muscle and building metabolism.

然后随着时间的推移，最终发生的是，你的代谢率提高了。

And then over time, what ends up happening is you've now raised your metabolic rate.

你增加了肌肉量。

You've built your muscle mass.

你的身体为了维持这些肌肉，就需要更多的热量，这自然就让你处于一个不错的热量缺口状态。

Your body then needs more calories in order just to sustain that muscle mass, which then naturally kind of puts you in this nice deficit.

在那种状态下，我们处于热量缺口，你的身体就会开始变瘦，减少体脂。

And then in that place, we are in this deficit and your body starts to lean out and lose body fat.

但实际情况是，很多时候你得跟客户这样沟通：嘿。

But what it looks like and the way you have to communicate it many times to a client is, hey.

我们要进行反向饮食，或者说给身体提供它需要的营养来增肌。

We're gonna reverse diet or we're gonna feed your body what it needs to build.

然后，是的，最终我们会瘦下来。

And then, yes, eventually, we will lean out.

但这实际上是给身体它想要和需要的东西，而不是那种总是要削减和限制的想法。

But it looks like this actually giving the body what it wants and needs versus this idea of always having to cut and restrict.

我想讲几个研究，来破除一个大误区，同时也支持我们刚才关于压力的讨论。

I wanna cover a couple studies just to kinda dispel a big myth and also to kinda support what we're talking about when it comes to stress.

那我们先从误区开始。

So let's start with the myth.

局部减脂。

Spot reduction.

局部减脂的意思是，如果我训练身体的某个部位，那个部位就会变得更瘦。

So spot reduction is the idea that if I train a particular part of my body, I will get leaner in that part of my body.

不过，你可以局部增肌，这跟减脂完全是两回事。

Now, you can spot build, which is very different.

所以我可以局部增肌。

So I can spot build.

我可以练大腿前侧。

I can build my quads.

我可以练腹肌。

I can build the muscles of of my abs.

我可以练臀部。

I can build my glutes.

但我做不到的是通过运动来定向减脂。

But what I can't do is target body fat loss through exercise.

换句话说，我不能靠做大量卷腹来减掉肚子上的脂肪。

In other words, I can't burn belly fat by doing tons and tons of crushes.

有一项研究发表在《运动医学与科学》期刊上。

There was a study medicine and science in sports and exercise.

就是那个机构做的这项研究。

That's the place that did the study.

他们研究了是否能够局部减脂，结果发现不行。

Studied whether or not you could spot reduce and they found no.

顺便说一句，这和很多关于这个话题的研究结果是一致的。

By the way, this echoes many many studies that have been done on this topic.

还有一项研究发表在《美国心脏病学会杂志》上。

Then there was a study done in the Journal of American College of Cardiology.

他们研究的内容，我在开头也提到过，就是大幅减少人们的睡眠时间。

And what they looked at was, and I mentioned this at the beginning here, is they cut people's sleep way down.

让他们睡眠不足。

They sleep deprived them.

只睡四个小时。

Four hours.

结果他们发现，体脂增加了，尤其是内脏脂肪。

And here's what they found, an increase in body fat, in particular visceral body fat.

这正好印证了我们关于压力的说法。

Now that backs up what we're saying about stress.

身体承受太多压力，而最容易给身体增加大量压力的方式之一就是睡眠质量差。

Too much stress on the bed and one of the easiest ways to add a lot of stress on your body is have crappy sleep.

真的非常容易。

Like, very easy.

如果你想研究压力对身体的影响，最简单直接的方法之一就是让人睡眠不足，因为我们知道后果是什么。

If you wanna study stress's effects on the body, one of the easiest ways to do this, kind of just point blank, is let's just sleep deprive people, because we know is what that does.

结果在很短的时间内，内脏脂肪显著增加。

And it increased visceral body fat significantly in a very short period of time.

好。

Alright.

我们来谈谈应该按什么顺序来应对这个问题。

Let's talk about the order of how you would attack this.

第一，先增强力量和肌肉。

Number one, let's build strength and build muscle.

给身体补充营养，这样它才能生长。

Feed the body so that it can build.

摄入足够的蛋白质。

Eat adequate protein.

蛋白质的益处上限大约是每磅目标体重一克。

The upper limit of of benefit, you're gonna get about about a gram of protein per pound of target body weight.

所以如果你的目标体重是130磅，这差不多就是目标量。

So if your goal body weight's a 130, this is kind of the target.

你可以稍微少一点，但这是目标。

You can be a little less than that, but that's the target.

数据表明，这个目标量是蛋白质益处的上限。

What that target says in the data is that this is the upper limit of benefit you're gonna get from protein.

在这个水平上，你能获得最好的恢复和肌肉增长效果。

This is where you get the best recovery, the best muscle growth, that kind of stuff.

别吃得太少。

Don't eat too little.

一定要给身体补充营养。

Make sure you feed your body.

坚持吃天然完整的食物。

Stick to whole natural foods.

我们不是要你暴饮暴食，但一定要吃够。

We don't wanna go crazy with overeating, but feed yourself.

碳水化合物、脂肪都要有，蛋白质更是必不可少。

You wanna have carbohydrates, fats, and definitely protein.

之后呢，就可以采取温和的减脂方式。

Then you want after that, you want a moderate fat loss approach.

等你力量上来了，肌肉也长了一些，吃得也多了，而且吃多了感觉很好，那时候再开始减脂。

So once you build some strength, build some muscle, you're eating more food, you feel good eating more food, then you can cut from there.

其实只需要很小的热量缺口就够了。

And a small deficit is is is all you need.

非常小的缺口。

A very small deficit.

其实不需要减少那么多热量。

It doesn't take that much that you have to reduce on the calorie side.

而且，我最喜欢的制造热量缺口的方法就是增加一天中的活动量。

And then in fact, my favorite way to create that deficit is just increasing activity throughout the day.

不是安排好的有氧运动，也不是上跑步机跑一个小时，而是增加每天的步数和日常活动。

Not scheduled cardio, not getting over on a treadmill and running for an hour, but just increasing your daily steps and activity.

不管是每餐后坚持走个十到十五分钟，还是早上醒来第一件事就是走半小时，或者晚上结束一天时走个半小时到一个小时。

Whether that means you become consistent with a ten to fifteen minute walk after every single meal, or you become the person that first thing when you wake up, you start your day with a little half hour walk, or you end your day with a nice half hour hour walk.

不管怎样，就是通过步数和活动让自己变得更活跃。

Whatever it is, you just start to become more active through steps and like movement.

这样再加上少量的热量减少，就能和之前增加的瘦体重一起，形成一个不错的热量缺口，让你瘦下来。

That plus a small calorie reduction creates this nice calorie deficit with that new lean body mass that we built and get leans you right out.

当然，别忘了，你还要适当训练，遵循传统的力量训练计划。

And and let's not forget, of course, you want to train appropriately, follow a traditional strength training program.

对大多数正在听的人来说，就是每周三次。

For most people listening right now, it's three days a week.

甚至两天就够了。

Maybe even two.

超过这个量通常不仅没必要，反而容易让人过度训练，尤其是当你训练强度合适的时候。

More than that is typically not just not necessary, but tends to push people over the limit, especially if you're training with appropriate intensity.

但咱们来聊聊对压力管理最有帮助的一件事，那就是睡眠。

But let's talk about the number one thing that helps with stress management, which is sleep.

对。

Yep.

好。

Okay.

每晚尽量保证七到九小时的优质睡眠。

Aim for a nice seven to nine hours of sleep every single night.

确保你每天在同一时间上床睡觉。

Make sure you go to bed at the same time.

也在同一时间起床。

Wake up at the same time.

就是这一点，睡眠这部分，真的能大幅提升你身体应对压力的能力。

This right here, the sleep part right here makes such it literally improves the resilience of your body to stress dramatically.

就光是这一项。

Just that one piece right there.

这就是你打基础的地方。

This is where you build everything.

这就是你增肌的地方。

This is where you're gonna build that lean muscle tissue.

之前提到力量训练时说过，休息时间千万别跳过，因为这一切都围绕力量。

The the point earlier to that with your strength training, make sure you don't skip your rest periods because this is all strength focused.

现在我们在打基础。

Right now, we're building.

所以要想长肌肉，就得经历这个过程。

And so to to build muscle, we need to go through that process.

营养也得跟上。

We need to feed it adequately.

然后我们需要恢复，而恢复才是所有神奇效果发生的地方。

And then we need to recover and recovery is where all the magic happens.

而且，你知道，你刚才提到了休息时间和增肌。

And let's, know, you you talked about rest periods and building.

就像我说的，你不能局部减脂，因为增肌也是局部的。

Like I said, you can't spot reduce because spot build.

如果你想要一个能看到肌肉轮廓的腹部，当你看着自己的腹部时，它不是平坦的，而是有线条的，那你就得

If you want a midsection that where you could see the outline of some of your muscles, where when you look at your midsection, that's just flat, but you've got

有清晰的线条。

It's defined.

有点线条。

Got a little bit definition.

去练那些肌肉。

Build those muscles.

像要增肌那样去训练你的腹肌和斜肌。

Train your abs and obliques like you're trying to build them.

这需要足够的阻力。

This is with sufficient resistance.

每组做12次。

The reps are 12.

这些次数是很有挑战性的。

They're hard.

你不是在做五十次、六十次或者一百次。

You're not doing fifty, sixty, a 100 reps.

那些高次数范围往往不会增肌。

Those rep ranges tend to not build muscle.

但是10次、12次、15次的范围，甚至低到6次，都能增肌。

But the ten, twelve, 15 rep range, even as low as six reps, that builds muscle.

所以训练核心时，要有意识地锻炼那里的肌肉。

So train your core with the intention of building the muscles that are there.

我特别想强调你们提到的睡眠问题，因为它是决定成败的关键。

I can't stress the sleep thing that you guys are mentioning because it's it's the thing that will dictate whether this is a success or not.

我不在乎你的训练计划有多好。

I don't care how good your programming is.

我不在乎你的饮食有多好。

I don't care how good your diet is.

如果你的睡眠很差，你的身体就不会按应有的方式反应。

If your sleep is trash, your body just does not respond the way it is.

就像贾斯汀说的，你在举重、练腹肌的时候，并不是在练肌肉本身。

And like Justin said, like, you do you're not building the muscle when you lift weights, when you train your abs.

你不是在那里练肌肉。

You're not doing it there.

那只是另一个压力信号，告诉身体去适应并建立肌肉。

That's just another stress signal that tells the body to adapt and build the muscle.

如果你不让它恢复、休息，并且适当补充营养，它就不会这样做。

If you don't let it recover, rest, and fuel properly, it's not gonna do that.

不会发生。

Happen.

所以对我的很多客户来说，我们得把重点放在睡眠上，就像你对待早晨的例行公事一样。

And so with so many of my clients, like, we have to put a focus on the sleep no different than you would with your morning routine.

你得有个固定的作息。

You have to have a routine.

不同的人有不同的有效方法，比如睡前坐下来喝杯洋甘菊茶，或者确保六点前关掉所有电子设备，或者比平时早点吃晚饭。

And different people have different things that work really well for them, whether it be sitting down, having your chamomile tea before you go to bed, or making sure you shut off all technology by 06:00, or having an earlier dinner than you usually would.

不管是什么，你都得有一定的规律和习惯，按时睡觉，按时起床，尤其是随着年龄的增长。

Whatever it is, you've gotta have some sort of consistency and routine, going to bed at the same time, getting up, especially as we get older.

我觉得不管什么年龄都很重要，但天哪，随着年龄增长，这对你在这方面的成功变得至关重要。

I think it's important no matter what your age is, but man, as as we age, this becomes paramount paramount in the success that you'll have on this.

好的。

Alright.

那么，当你看到关于腹部脂肪、内脏腹部脂肪，当然还有肌肉外部的腹部脂肪的研究时，研究显示的是这样的。

So when you look at the studies on things like belly fat, visceral belly fat, and of course, the belly fat that's outside of the muscle, here's what the studies show.

这是适当运动、以全食物为基础的饮食相结合效果最好，高蛋白效果甚至更好。

It's a combination of appropriate exercise, a whole food based diet tend to work best, high protein tends to work even better.

还要保证睡眠质量好。

And get good sleep.

明白吗？

Okay?

一定要睡好觉，同时管理好压力。

Make sure you get good sleep and you manage that stress.

把这些结合起来，长期下来，你会变得更精瘦，尤其是内脏脂肪和腹部脂肪会减少。

When you combine those things, over time, you get leaner, in particular with visceral fat and belly fat.

记住，肌肉越多或越强壮，处理血糖的能力就越好。

Remember, more muscle or stronger muscle handles blood sugar better.

这有助于提高或增加雄激素受体的密度。

It tends to improve or increase androgen receptor density.

也就是说，你体内的睾酮。

This means the testosterone that you have in your body.

是的，女士们，你们体内也有睾酮，和男性一样，只是水平更低。

And yes, ladies, you have testosterone in your body just like men do, just lower.

你和男性一样需要睾酮。

You need that testosterone just like guys do.

更多的雄激素受体意味着你的睾酮会更有效。

More androgen receptors means that your testosterone becomes more effective.

所以现在你更处于构建状态和燃烧状态。

So now you're more in a building state, in a burning state.

睾酮往往起到这两个作用。

Testosterone tends to do those two things.

所以通过增肌，你有点，有点形成这种正反馈循环。

So by building muscle, you kinda you kinda cause this, like, positive feedback loop.

我在增肌，燃烧更多体脂，增肌，减脂变得更容易，激素开始平衡。

I'm building muscle, burn more body fat, build muscle, the fat loss becomes easier, hormones start to balance.

我感觉棒极了。

I feel amazing.

确保你的蛋白质摄入量高。

Make sure your protein intake is high.

试试所谓的逆向饮食法。

Do what's called a reverse diet.

换句话说，就是给肌肉生长提供燃料。

In other words, fuel the muscle growth.

不要一开始就制造热量缺口。

Don't go into a deficit right out the gates.

稍微多吃一点。

Eat a little more.

坚持吃天然完整的食物，这样你能变得更强壮，长肌肉。

Stick to whole natural foods so you can get stronger, build that muscle.

一旦肌肉开始增长，你再制造一个小的热量缺口，刚好能减脂，同时保住肌肉。

Once that starts to build up, you go in a small deficit, just enough to cause some fat loss, but to preserve muscle.

确保你每天的日常活动量很高。

Make sure your daily activity high.

监测步数是最好的方法。

Monitoring steps is the best way to do it.

对。

Yep.

每天走八千到一万步。

Eight to 10,000 steps a day.

然后，你知道，睡七到九个小时。

Get, you know, seven to nine hours of sleep.

保持规律。

Make that consistent.

然后训练肌肉，让它们变得更强壮。

And then train your muscles to get stronger.

这其实就是秘诀。

And that's really the recipe.

训练所有肌肉。

Train all muscles.

关于反向饮食，我再给你一点建议。

Give you a little bit more advice around the reverse diet piece.

我觉得这是大多数人最关心的问题，就是到底该摄入多少卡路里，具体怎么吃。

I feel like that's where most people have questions of how many calories and what does that look like.

有一条通用的规则，对我们很多客户都非常有效，那就是如果你坚持吃天然食物，先吃蛋白质，如果还觉得饿，那就吃。

It's like a general rule that's worked so well for so many of our clients is if you are sticking to whole foods and you're eating the protein first, then if you are hungry, feed.

吃。

Eat.

我告诉我的客户，如果你正在进行力量训练，就像我们刚才说的那样。

I tell my clients if you are if you we we are strength training, like we're we're talking about.

如果你吃的是天然食物，先吃蛋白质，但还是觉得饿，那其实是个好迹象。

If you are eating whole foods and you're eating your protein first and you still find yourself hungry, that is a great sign.

这说明我们的身体在告诉我们，它想长肌肉。

That means our body is telling us it wants to build muscle.

新陈代谢在加快。

The metabolism is speeding up.

我不想现在就抑制它。

I don't wanna deprive that yet.

我想给它补充能量。

I wanna fuel that.

如果你用那些类型的餐食来补充，就没问题。

And if you fuel it with those types of meals, you'll be fine.

你会遇到困难的地方有两个。

Where you'll where you'll have a hard time is two things.

要么你抗拒那种感觉，忍住不吃，这样我们就不能让身体获得所需的营养来建立肌肉；要么你做出糟糕的选择，去吃一些不该吃的东西，或者因为你可能忍了一两天，然后变得非常饥饿，失去控制，暴饮暴食。

Either one, you resist that feeling and you and you hold back and you don't, so then we don't allow our body to get the nutrients it needs to build the muscle it needs, or you make bad choices and you go eat something that's out of bounds or you binge because maybe you you resist that for a day or two and then it gets so ravenous, you go out of control and ease it.

这通常发生在人们身上：他们感受到那种感觉，然后感到内疚，觉得“哦，我不能吃”。

And that's typically what happens to somebody is they feel that feeling and they feel the guilt of, oh, I I can't eat.

我不应该再吃了，所以他们不吃，然后让这种感觉积累起来。

I'm not supposed to eat anymore, and so they don't, and then they allow that to build up.

然后它变得无法控制，他们就会远远超过那个限度，而实际上那是你的身体在告诉你它需要更多的营养和能量。

And And then it gets uncontrollable, and then they go way over the top of that versus that's your body trying to tell you it needs more nutrients, more fuel.

喂它，但要正确地喂。

Feed it, but feed it properly.

对。

That's right.

好的。

Okay.

那接下来就是这样。

So here's what this looks like.

首先，这一点对正在观看和收听的人来说非常重要，大家要明白。

Now number one, and this is very important for people watching and listening to understand.

身体外观的变化需要时间。

Visual changes take time.

明白吗？

Okay?

你在镜子里能看到的变化，至少需要十二周。

Changes that you can see in the mirror, you gotta give it at least twelve weeks.

至少给它十二周的时间。

Give it at least twelve weeks.