香农·里奇博士：为什么你在健身房看不到效果（使用这个四步力量训练框架彻底改变你的体型）

你可以将力量训练分成三到五次训练，安排两天恢复日，并确保每组肌肉之间有大约48小时的恢复时间。

You can split your strength training workouts into three to five strength training workouts, taking those two recovery days, and making sure that you have about forty eight hours of recovery in between your muscle groups.

比如说，如果你周一训练臀部，那最好直到周三再训练臀部，因为你的身体需要这段时间来恢复，这非常关键。

So let's say you work glutes on Monday, you probably don't wanna work your glutes again until Wednesday at the Your body needs that recovery time, it's so crucial.

但很多人的问题是，他们想改变臀部、腹部或手臂的形态，于是每天都训练这些肌群。

I But think what a lot of people do is they want to change their glutes, or change their abs, or change their arms, and so they'll work that muscle group every single day.

但问题是，这样做时，你没有给身体足够的恢复时间，而恢复才是身体修复和适应的关键阶段。

But the problem is when you do that, you're not giving your body enough recovery, and the recovery is when you repair and adapt.

因此这非常关键。

So that's really crucial.

所以这是我认为人们常犯的一个错误。

So that's one mistake that I think people make.

听起来你在训练中已经这样做了，这很好。

It sounds like you are already doing this in your training routine, which is great.

是的。

Yeah.

所以这样很好。

So so that's good.

对于增肌来说，我们需要了解力竭和疲劳之间的区别。

So for muscle building, we've got knowing the difference between failure and fatigue.

是的。

Yes.

这一点非常重要。

It's huge.

第二个要点是确保肌肉的修复时间至少为48小时，是的。

And then the second one is making sure that the repair time is at least forty eight hours Yes.

在再次训练该肌群之前。

Before hitting that muscle group again.

是的。

Yes.

因为过度训练肌肉并不会带来好结果。

Because just overworking that muscle isn't gonna win.

我觉得我理解得没错。

I think I do have that right.

我觉得很长一段时间里，我确实对某些肌群训练得不够。

I think I did find for a long time that I was underworking a muscle group too.

所以就像你刚才说的，我应该试试。

So like you just said, I should try.

如果我一周有五次训练，比如练背和二头肌，或者胸和三头肌，我需要让每个肌群休息两天。

If I have five workouts and I'm doing say back and bis or chest and tris, I need to get two days of each

如果你能的话。

If you can.

理想情况下是一周内。

Ideally in a week.

是的。

Yes.

因为我觉得很长一段时间里，我每次只练一次，所以没看到效果，现在是因为我对肌群训练得太少了。

Because I think for a long time I was doing one of each and I wasn't seeing the benefit either because I was doing the muscle group too little now.

是的。

Yes.

而且我们最近看到一项关于这个的元分析，发现每周两次是肌肉增长的最佳频率，而且频率很重要，需要再次刺激该肌群。

And we see, there was a recent meta analysis about this that found that twice a week is the sweet spot for muscle growth, and that frequency matters, hitting that muscle group again.

这又是另一个原因，说明你不能在锻炼中把自己练到极限，因为你必须在几天后再次训练该肌群，才能持续积累效果。

And this is just yet another reason why you can't smash yourself in your workout because you know you have to turn around and work that muscle group again in a few days in order to keep compounding those results.

我是克莱顿·内卡德。

I'm Clayton Neckard.

在2022年，我是ABC电视台《单身汉》节目的主角。

And in 2022, I was the lead of ABC's The Bachelor.

不幸的是，事情并没有按计划发展。

Unfortunately, it didn't go according to plan.

他成为了历史上第一位被最终玫瑰拒绝的单身汉。

He became the first bachelor to ever have his final rose rejected.

网络舆论对他展开了抨击。

The Internet turned on him.

如果我能按下一个按钮让一切重来，我会这么做。

If I could press a button and rewind it all, I would.

但节目播出后，克莱顿的经历引发了更大的轰动。

-But what happened to Clayton after the show made even bigger headlines.

这原本只是一夜情，却最终演变成一场法庭诉讼，克莱顿卷入了一场极其古怪的亲子纠纷。

It began as a one night stand and ended in a courtroom, with Clayton at the center of a very strange paternity scandal.

媒体都来了。

-The media is here.

这个案子已经爆红了。

This case has gone viral.

约会合同。

The dating contract.

同意和我约会，但我同时要起诉你。

Agree to date me, but I'm also suing you.

请签发搜查令。

Please search warrant.

我从未见过这样的事情。

This is unlike anything I've ever seen before.

我是斯蒂芬妮·杨。

I'm Stephanie Young.

这是《爱的囚笼》。

This is Love Trapped.

本季将呈现一场激烈的‘他说、她说’之争，以及在谎言的海洋中寻找责任的历程。

This season, an epic battle of he said, she said, and the search for accountability in a sea of lies.

我什么都没做，只是和那位单身汉发生了关系并怀孕了。

I have done nothing except get pregnant by the bachelor.

请在iHeartRadio应用、Apple Podcasts或您收听播客的任何平台收听《爱的囚笼》。

Listen to Love Trapped on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

如果我锻炼某个肌群，应该感到多疼？

How sore should you feel if I'm working a muscle group?

比如你举的例子，周一你练了臀部，周三又要再练一次。

So like you gave the example, you worked your glutes on a Monday, you're gonna work them again on a Wednesday.

比如，你在周一和周二希望感到多大程度的肌肉酸痛，然后再周三再次训练？

Like how sore do you wanna feel on a Monday and the Tuesday before you get back to it on Wednesday?

这是个非常好的问题。

Such a good question.

我认为这正是让很多人止步不前的原因。

I think this is something that holds a lot of people back.

轻微甚至没有肌肉酸痛才是理想状态。

Light to no muscle soreness is ideal.

我认为我们过于强调酸痛感，因为它似乎证明了我们确实锻炼了那块肌肉。

And I think that we over index on soreness because it's proof that we worked that muscle.

这种感觉很满足。

It feels satisfying.

这种感觉很好。

It feels good.

但研究一致表明，酸痛感并不是肌肉增长的可靠指标。

But studies consistently show that it's a poor indication of muscle growth.

通常，当你尝试新的动作模式，或者给肌肉增加了你平时不习惯的显著负荷或挑战时，就会出现酸痛。

Soreness typically happens when you do a new movement pattern, or if you add significant load or challenge to the muscle that you're not used to.

酸痛通常发生在肌肉或结缔组织（如筋膜）受损时，这会引发炎症反应，导致组织变得敏感。

Soreness typically happens when there is damage to the muscle or connective tissue like fascia, and that causes an inflammation cycle, which causes the tissues to be sensitive.

所以，这就是酸痛的成因。

So that's what soreness is.

但我们一再发现，酸痛并不是衡量锻炼是否有效的良好指标。

But we just consistently see that it's not a very good way to measure if your workout worked.

因此，再次强调，因为我们希望在几天后再次刺激这些肌群，所以我们希望肌肉酸痛程度轻微甚至没有，这样你才能在下一次锻炼时为这些肌肉提供高质量的刺激。

And so, again, because we wanna hit those muscle groups again in a few days, we want light to no muscle soreness so that you can show up to your next workout and put in a really high quality stimulus for those muscles.

而这正是让效果持续累积的关键。

And that's what, again, keeps compounding those results.

你认为人们在这一点上，睡眠质量差是不是一个重要原因？

And are people do you think a big part of that is also bad sleep?

是的。

Yes.

关于酸痛这一部分，还是说其实只是因为你练得太拼命了？

In terms of the soreness piece, or is it really to do with just pushing yourself so hard?

这真有意思。

That's so interesting.

我想知道有没有文献表明，睡眠不足时你会更酸痛。

I wonder if there is literature that says you get more sore if you are underslept.

我不确定。

I'm not sure.

但根据我对身体的理解，这确实说得通。

But just based on what I understand about the body, it does make sense.

是的。

Yeah.

这意味着你没有充分恢复。

It means that you are under recovered.

所以如果你长期酸痛，没错，那就是恢复不足，这并不有利。

So if you are chronically sore, yeah, you're under recovering, which is not beneficial.

人们总觉得，哎呀，我总是这么酸痛。

People think like, oh, I'm so sore all the time.

这意味着我在取得成果，但真正的成果其实发生在你给身体足够恢复时间的时候。

That means I'm seeing results, but the results again are happening when you're when you are allowing your body time to recover.

所以，是的，我认为如果你总是特别酸痛，但还在坚持我们讨论的这些原则，也许说明你需要稍微减少训练量或频率，以便在自己的恢复能力范围内进行训练。

So, yeah, I think that if you're so sore all the time and you're still applying all these principles that we're talking about, maybe it means that you need to dial back volume or frequency slightly so that you can work within your own recovery capacity.

因为说‘多睡觉’很容易。

Because it's easy to say like sleep more.

每个人都知道睡眠很重要，但如果你像我一样，有个宝宝，那也只能接受现实了。

Like everyone knows sleep is so important, but if you're like me, I have a baby, and I'm like, well, that's just, it is what it is.

我没法睡到我想要的那么多。

I can't get as much sleep as I would like to.

在理想情况下，我当然希望睡九个小时，但目前这对我根本不现实。

In a perfect world, I would love to get nine hours, but that's just not practical for me right now.

所以我可能会稍微降低训练强度或训练量，以确保自己始终在恢复能力的范围内。

So I might kind of dial back my intensity or my volume a little bit so that I'm staying within my own recovery window.

你意思是说，即使你有两个不到两岁的可爱宝宝，是的。

And what you're saying is that even in the case that you have two beautiful babies under two Yes.

即使你的睡眠恢复不够充分，这也不一定对你的肌肉增长造成负面影响。

That hasn't necessarily negatively affected muscle building for you if your sleep recovery is not as strong.

你为什么感觉到了这种差异？

Why have you felt the difference?

你知道，我不觉得我有。

You know, I don't think I have.

我认为即使有两个不到两岁的孩子，我依然在持续取得成果。

I think I have continued to see results even with two under two.

我早就知道这些原则的力量，但如今我正经历人生中最混乱的阶段。

And I think that I knew the power of all of before having this, but now I'm in the most chaotic season of my life ever.

一边经营生意，一边照顾两个不到两岁的孩子，简直疯狂，但我却比以往任何时候都更强壮了。

Like, running a business with two under two is just wild, and yet I'm still getting stronger than I've ever been.

这恰恰证明了这些方法的强大之处。

And it just goes to show the power of all of this.

如果你一遍又一遍地给身体发出正确的信号，你就不会感到恢复不足。

Like, if you are giving your body the right signals over and over and over and over, you're not going to feel under recovered.

你就是不会。

You just won't.

如果我们谈到极端情况，比如你每天只睡四个小时之类的，那确实需要调整我们推荐的做法。

If we're going to the extremes of this and you're only getting like four hours of sleep and all of those things, like, yes, you do need to back things off from what we're recommending.

但大多数普通美国人完全可以照我们说的去做，取得很好的效果并顺利恢复。

But for the most part, most average Americans can do exactly what we're saying and see great results and recover from it.

这些建议太有帮助了。

This is such helpful advice.

你所说的每一点都感觉实际可行。

Everything you're saying feels practical and doable.

这让我也感到安心，因为我确实感受到轻微到中等的酸痛。

And it's also reassuring to me because I feel that light to moderate soreness.

很好。

Good.

我一直在怀疑自己是不是练得不够努力，因为我觉得也许我锻炼的强度还不够，可能需要提高训练强度。

And I've been questioning whether I'm not pushing hard enough because I'm like, oh, maybe I'm not working out hard enough and maybe I need to increase the intensity of my workout.

听你这么说真的很有帮助，因为实际上我每天早上去锻炼时都感觉精力充沛。

And hearing that from you is so helpful because I actually walk into my morning workout feeling pretty refreshed.

是的。

Yes.

而且我非常期待锻炼，因为我的身体感觉还能承受更多，而不是一去锻炼就想着天啊，昨天还疼得厉害。

And really excited to work out because my body feels like it can take on more rather than walking into it going, oh my gosh, I'm still really sore from yesterday.

我只有在练腿之后才会感到那种状态。

The only time I ever feel that is after leg day.

是的。

Yes.

腿部训练有点特别，就是会感觉更糟糕，是的。

There's something about legs that, like, only feel worse Yes.

24小时和48小时之后。

Twenty four hours and forty eight hours in.

这正常吗？

Is that normal?

是的。

Oh, yeah.

当然。

For sure.

我的意思是，腿部肌肉群本来就更大，尤其是股四头肌。

I mean, they're just bigger muscle groups and quads specifically.

我不知道你有没有注意到股四头肌。

I don't know if you find quads.

嗯。

Mhmm.

嗯。

Mhmm.

据我观察，而且我查过相关资料，但不确定具体原因，股四头肌和臀部肌肉更容易酸痛。

Anecdotally, and again, I've looked this up and I'm not sure what the reason is, but quads and glutes tend to get more sore.

对。

Right.

而且这一点，当然，这还存在争议，但有一个有趣的理论认为，酸痛实际上源于筋膜损伤，而不是肌肉组织损伤。

And that could be be and again, this is, like, up for debate, but there's an interesting theory that soreness actually is from more fascia damage, fascial damage rather than muscle tissue damage.

筋膜富含神经末梢，这意味着它非常敏感。

Fascia is richly innervated, which means that it's very sensitive.

所以当你锻炼更大的肌肉群时，这些肌肉周围的筋膜更多，筋膜受损的潜力也更大，因此就会产生更多的酸痛。

So when you're working bigger muscles that just have more fascia surrounding the muscles, there's more there's a higher ceiling for more damage in the fascia, so that's what creates more soreness.

所以我只是想说，别太在意酸痛。

So I just like to say, like, just don't worry too much about soreness.

如果你总是感到酸痛，可能意味着你训练过度了，或者你可以多休息一天之类的。

If you're constantly sore, it probably means you're doing too much, or you could afford to take an extra recovery day or something like that.

但我并不建议刻意追求酸痛，因为它并不是一个可靠的指标。

But I just don't recommend chasing soreness because it's just not a very reliable indicator.

是的。

Yeah.

别追求肌肉酸痛。

Don't chase soreness.

好的。

Okay.

明白了。关于增肌，我们目前讨论的方式是把肌群分开训练。

Got And in terms of as we're still focusing on building muscle, the way we're currently talking about is we're splitting up groups.

是的。

Yes.

我刚才说背和二头肌，你提到胸和三头肌，这是你看待增肌的方式吗？还是有其他方法？

So I was saying back and bis, triceps, you were talking chest and tris, you're talking is that the way you think about building muscle, or is there another way to think about it?

我理解错了吗？

Am I getting it wrong?

是的。

Yes.

完全正确。

Absolutely.

你可以用很多种不同的方式来分配你的肌肉训练。

You there are so many different ways you could split up your muscle work.

我要说，动作选择非常重要。

I will say exercise selection is very important.

所以你希望一次专注于一个肌群。

So you want to bias one muscle group at a time.

不要选择同时锻炼上半身和下半身的动作，因为正如我们之前所说，做到力竭非常重要。

Don't choose an exercise that works your upper body and lower body at the same time because as we talked about, training to failure is really important.

当你在同一个动作中同时锻炼上半身和下半身时，很难判断：是我的手臂成了限制因素？

And when you're working upper body and lower body in the same exercise, it's difficult to know, are my arms a limiting factor?

还是我的腿部成了限制因素？

Are my legs a limiting factor?

或者我只是因为完成了10次重复，就停下来了，因为教练就这么告诉我的？

Or am I just stopping because I hit 10 reps, and that's what the trainer told me to do?

所以，把手臂训练和腿部训练分开，核心训练也和腿部训练分开，保持每个肌群独立训练，通常会更有效、更有成效。

So separating, doing arm workout separate from your leg workout, core workout separate from your leg workout, and keeping each muscle group separate tends to be more effective and productive.

但你可以根据自己的生活安排，将训练分成任何你觉得合理的方式。

But you can split that work into whatever makes sense for you in your life.

我喜欢做五次力量训练，每次35分钟，所以时间都不长。

I like to do I do five strength training workouts that are thirty five minutes, so they're not very long.

这只是每周五次的训练安排。

It's just the evlo five time per week track.

周一练上半身。

Monday's upper body.

所以我们会在上半身训练四个到三个肌肉群。

So we're working four three to four muscle groups in the upper body.

周二练下半身。

Tuesday's lower body.

然后周三、周四、周五是全身混合训练。

And then Wednesday, Thursday, Friday are a mix of full body.

我们确保分开每个肌肉群，避免在连续两天内训练同一肌肉群。

So we are making sure to separate each muscle group so that you're not working the same muscle group on consecutive days.

但这并不是唯一一种划分方式。

But that's not necessarily the only way you can split it up.

你可以像你之前提到的那样来做。

You can do it as you were talking about.

你可以一天练背和二头肌，另一天练胸和三头肌，再或者练腿，怎么合理就怎么安排。

You can do back and bi one day or chest and tri and then legs or however makes sense for you.

有很多种不同的方式来灵活安排训练。

There's so many different ways to kinda slice and dice it.

好的。

Okay.

知道了。

Good to know.

我现在正在确保我的锻炼安排是合理的。

I'm I'm now making sure that my workout makes sense.

明白。

I got you.

是的

Yeah.

对

Yeah.

确实如此

Does.

它满足了所有条件

It's checking all the boxes.

是的

Yeah.

我正在为你查看一下

I'm I'm checking it out for you.

这说得通

That that makes sense.

有什么方法可以让我更快地增肌吗？

Is there something I could be doing to build muscle faster?

是的。

Yes.

当你增加所谓的训练量时，可以更快地增长肌肉。

You can build muscle faster when you increase what's called volume.

也就是接近力竭的组数。

So sets taken close to failure.

研究显示，我想稍微补充一下，谈谈最小有效剂量，因为我认为这一点对人们理解‘为了看到效果，我到底需要做多少’至关重要，之后我们再在此基础上进行调整和扩展，讨论最大剂量。

So studies show I'd like to kinda back this up and talk about the minimum effective dose because I think this is really important for people to understand what's the minimum that I need to be doing to see results, and then we can play and work on that and build upon that and talk about kind of the maximum as well.

肌肉增长的最小有效剂量是每周每肌群约四组。

So the minimum effective dose for muscle growth is around four sets per muscle group per week.

也就是臀部四组、股四头肌四组、胸部四组、肩部四组，分散在一周内完成。

So four sets of glutes, four sets of quads, four sets of chest, four sets of shoulders spread across your week.

这是我们观察到能可靠促进肌肉增长的最低量。

That's kind of the minimum amount that we see will reliably build muscle.

一些

Some

研究发现，每个肌群每周做一组高强度训练就有效，但我更推荐四组。

studies find even one hard set per muscle group per week, but I like to recommend four.

从那里开始，你可以在此基础上逐步增加。

From there, you can build upon that.

所以我们只做中等训练量，因为它很容易恢复。

So we do moderate volume in evlo just because it's really easy to recover from.

它很有效，而且你的训练时间不会很长。

It is effective, and your workouts don't take a long time.

所以很容易坚持，但效果非常好。

So it's really easy to show up for, but it's very effective.

因此，我们的训练量通常为每个肌群每周六到八组，但你可以做得更多，依然能看到进步。

So our volume tends to be around six to eight sets per muscle group per week, but you can do more than that and continue to see gains.

但当你每周每个肌群的训练量超过10组时，收益就会逐渐递减。

You're just seeing diminished returns as you add more than, like, 10 sets per muscle group per week.

不过，是的，你可以进行更高训练量的锻炼，从而获得更快的肌肉增长。

But, yes, you can do higher volume work and see faster muscle growth.

确保你有足够的恢复。

Just make sure that you're recovering.

因为如果你没有恢复，你就无法增长。

Because if you're not recovering, then you're not growing.

是的。

Yeah.

关于增肌，我有没有漏掉什么？

Is there anything that I missed about building muscle?

我们还没谈到蛋白质，对吧？

We didn't talk about protein, did we?

没有。

No.

对。

Yes.

蛋白质很重要，但我没有接受过营养学的正式训练，所以我倾向于保持这个话题的宏观层面，把细节留给像你妻子这样的注册营养师。

So protein is and I am not formally trained in nutrition, so I like to keep this really high level and leave that to the RDs like your wife.

但蛋白质是必不可少的，你如何为肌肉组织的修复提供能量也同样关键。

But protein is essential, and how you're fueling to rebuild your muscle tissue is essential.

因此，我们合作的注册营养师通常建议每天每磅体重摄入0.75到1克蛋白质。

So the RDs that we work with typically recommend point seven five to one gram of protein per pound of body weight per day.

根据个人经验，我发现当我在这一范围的较高端时，效果确实更好。

Anecdotally, I have found that when I stay on the higher end of that, I do see better results.

哇。

Wow.

是的。

Yeah.

我以前从不记录饮食，那时也没能长肌肉。

So I used to not track my food, and I didn't I wasn't building muscle.

当我开始记录后，才发现自己吃的蛋白质只有长肌肉所需量的一半左右。

And when I started tracking, I noticed that I was eating about half the amount that I should to build muscle.

于是我心想，好吧。

And I was like, okay.

难怪我看不到肌肉增长。

No wonder I'm not seeing muscle growth.

所以我增加了蛋白质摄入，这确实帮助了我。

So I upped my protein, and that really did help me.

所以，我想这是确保你更快地增长肌肉的另一种方法。

So that's, I guess, another way to to make sure that you're building muscle faster.

当我这么做的时候，我发现我整体上变壮了。

So when I was doing that, what I found is that I was getting bigger overall.

我确实增加了肌肉，但我的身体只是变大了。

So I was building more muscle for sure, but my body was just getting bigger.

所以，我去年年底的时候。

So I've literally got like end of last year.

不，是前年年底，抱歉。

No, it was end of the year before last, sorry.

所以是在两年前，我真正开始遵循这个蛋白质目标。

So it was like two years ago where I really started following that protein goal.

是的。

Yeah.

如果我给你看我现在和那时的照片，我的西装都穿不下了。

And if I showed you a picture of me now versus a picture of me then, I couldn't fit into my suits.

裤子的尺码都在变大，这完全是蛋白质的作用，而不是其他原因。

I couldn't like, pants were all growing in size, like and that was me not it wasn't like, it was protein.

不是糖分和脂肪，也不是碳水化合物，你知道的？

It wasn't sugars and fats or cod you know?

没错。

Was Right.

我当时吃得更多，摄入了更多的蛋白质。

I was eating higher I was eating that dose of protein.

我不喜欢当时发生的情况，我不知道是不是因为我有氧运动做得不够。

I didn't like what was happening, and I don't know if it's I wasn't doing enough cardio.

我始终没弄明白原因。

I never really figured it out.

我刚刚意识到，我不喜欢那么多肌肉块，所以我减少了蛋白质摄入，但这同时也减缓了我的肌肉增长。

I just realized I didn't like that much bulk, and so I cut down on my protein, but that's also slowed down my muscle build.

是的。

Yes.

所以跟我聊聊两年前的事吧，那时候我摄入的是推荐剂量的蛋白质，但我看起来、感觉上，就是更大更壮了。

So talk to me about what was happening then two years ago when I was eating the recommended dose of protein, but I just looked, felt, and was bigger.

对。

Yes.

就像我说的，我穿不下我的衣服了，所有衣服都变紧了。

And like I said, I couldn't fit into my clothes, everything was tighter.

我 definitely 感觉自己是在长胖，而不是在长肌肉。

I definitely, I just felt like I was putting on weight more than building muscle.

我很高兴你提到这一点，因为我觉得这是很多人非常常见的目标。

I'm so glad you're bringing this up because I think this is a very common goal for people.

他们想要的是所谓的身体成分重塑。

They want what's called body recomposition.

所以他们想要更多的肌肉，但不想要更多的脂肪，或者想要减少脂肪。

So they want more muscle, but they don't want more fat, or they want less fat.

是的。

Mhmm.

这是一个涉及合理营养的过程。

And this is a process that involves proper nutrition.

就像我们说的，要摄入足够的蛋白质，同时可能需要轻微的热量赤字，或者保持热量平衡，并配合正确的力量训练。

So like we said, enough protein, but also potentially a slight calorie deficit or even in your eating, in your calorie maintenance, and then proper strength training.

是的。

Mhmm.

你确实需要做有氧运动。

So and you do need to do cardio.

有氧运动对于保持整体能量消耗很重要，但你不需要过度依赖有氧运动来减脂，因为那样只会适得其反。

Cardio is important for keeping your overall energy expenditure high, but you don't need to overdo the cardio or rely on cardio to lose fat because then you're just gonna overdo it.

当你遵循这些原则时，你的热量摄入处于轻微赤字或维持水平，这可能需要进行追踪。

So when you have those principles, you're eating in a slight calorie deficit or at your maintenance, and that might involve tracking.

我知道追踪饮食不适合每个人，但如果你有这个目标，不妨花一周时间记录一下你的饮食，看看自己总体的热量和蛋白质摄入情况如何。

And I know tracking isn't for everyone, but if you do have that goal, it might be illuminating to take a week and just kinda track your food and see where you're landing on your overall calories, see where you're landing on your overall protein.

我猜你可能是无意中想增加蛋白质摄入，结果却处于热量盈余状态。

Because my guess is maybe you were unintentionally trying to get more protein and eating in a calorie surplus.

完全正确。

100%.

我之前没意识到这一点。

I didn't realize that.

是的。

Yes.

你可能同时在增加脂肪和肌肉。

You might have been gaining fat and muscle at the same time.

这通常又回到了‘增肌变壮’的讨论，女性在增加肌肉时可能会出现这种情况。

And that's typically going back to that bulky conversation, that can happen to women when they're gaining lean mass.

她们在增加肌肉的同时，也因为无意中摄入了过多热量而增加了脂肪。

They're gaining muscle mass, but they're also gaining fat mass at the same time because they're unintentionally eating in a calorie surplus.

所以我喜欢身体成分重塑，因为它能带来很多人追求的那种所谓的‘紧致’外观。

So the reason I like body recomposition, it's kind of that quote, unquote toned look that a lot of people are searching for.

但我喜欢身体成分重塑的原因是，它让你关注肌肉质量，这对女性以及所有人来说都至关重要。

But the reason I like body recomposition is because it makes you focus on your muscle mass, which is crucial for women as we ate all people.

作为社会，我们的肌肉普遍不足。

We are under muscled as a society.

因此，当我们专注于肌肉时，其他一切都会随之改善。

And so when we focus on our muscle, everything else kind of falls into place.

你不能摄入不足，否则无法增长肌肉。

You can't underfuel or you won't build muscle.

你也不能过度训练，否则无法增长肌肉。

You can't overtrain or you won't build muscle.

所以，将营养和力量训练的所有要素结合起来，虽然过程可能更慢，但会更加可持续，而且你会对最终的外形效果感到更加满意。

So applying all of the nutrition and strength training things together will maybe be a slower process, but so much more sustainable, and you'll end up being a lot happier with the aesthetic outcome of that.

我觉得你说得非常对。

I think you're spot on.

我以前其实没意识到，每天吃大约3000卡路里，而我知道我应该控制在2500左右，如果要减脂的话，大概2000到2200卡路里左右。

I was, think without knowing, was eating around 3,000 calories a day, and like my you know, I need to be at 2,500 or and if I'm in a deficit, like at a 2,000 or 2,200 or whatever it is.

是的。

Yeah.

对我来说，我确实一直在这么做。

And so for me, it was I was definitely doing that.

而且我不只是因为穿不下平时的衣服之类的事情感到不开心，更关键的是，这根本没带来我想要的效果。

And not only was I not happy about just, like, not being able to fit into my normal clothes or whatever it was, it was also not leading to the results that I was looking for.

对。

Yeah.

所以我现在不得不调整，想听听你的看法：我现在每天摄入80到100克蛋白质，比以前少了很多。

And so what I've had to do, and I wanted to get your sense on this, so now I do about 80 to a 100 grams of protein, which is significantly less than what I was doing.

以前我可是吃差不多150克。

So before I was doing like a 150

嗯。

Uh-huh.

或者差不多是那样。

Or something like that.

现在我每天摄入80到100克蛋白质。

Now I'm at like 80 to a 100 grams of protein a day.

这会不会减缓我肌肉增长的速度？但这样更符合我的目标，因为我能在热量赤字的情况下做到这一点。

Is that just slowing down how long it takes to build muscle for me even but that is also more aligned with my goals because I'm able to do that with a calorie deficit.

而如果我吃150克蛋白质，我可能就得处于热量盈余状态了，当然，这是植物性饮食，所以这也适用。

Whereas if I was to eat a 150 grams, I'd probably been a calorie surplus, obviously, plant based, so that applies to it.

是的。

Yeah.

但还因为，说实话，我之前吃100克蛋白质时，肠胃根本受不了。

But also because, honestly, I was struggling with, like, my gut was not enjoying eating a 100 grams of protein.

对。

Yeah.

完全没错。

Totally.

我的肠胃根本受不了那么多。

My my gut just couldn't take that.

你有没有听说过有人根本无法消化那么多蛋白质？

Do you hear that at all from people where they just can't digest that amount of protein?

或者

Or

是的。

Yes.

尤其是如果他们大量使用蛋白粉之类的东西。

Especially if they're using lots of, like, powders and stuff.

我经常听到这种情况。

I I hear that a lot.

训练刺激对肌肉增长最重要。

Training stimulus is the most important for muscle growth.

你需要蛋白质，摄入更多蛋白质可能会让你的锻炼更有效。

You do need protein, and protein eating at a higher amount of protein might make your workout more effective.

但这并不意味着你完全无法增长肌肉。

So but it doesn't mean that you won't build muscle at all.

训练刺激才是最重要的部分。

The training stimulus is the most important part.

我很喜欢你所说的，因为我觉得这些事情周围是有界限的。

So I love what you're saying because I think there is kind of guardrails around these things.

比如，这些是你可以采取的建议，但你可以在其中进行调整，找到最适合你生活方式并能长期坚持的方法。

Like, these are the recommendations of what you can do, but you can tinker within this and find what works best in your own lifestyle and what you can stay consistent with.

因为事实是，你可能仍在增长肌肉，只是速度可能比每天摄入150克蛋白质时慢一些。

Because the truth is you're probably building muscle, it just might be slower than if you were eating a 150 grams per day.

是的。

Yeah.

明白了。

Got it.

对。

Yeah.

我需要找一种方法，我正在测试不同的蛋白质来源

I need to find a way to I'm I'm testing different protein sources as well

太好了。

Love.

作为素食者，是的。

Being plant based Yes.

我觉得那些蛋白粉和能量棒根本就不好。

Of, like, really feeling like the powders and the bars and stuff are just not great.

嗯。

Mhmm.

我想找到天然的来源，但又不增加热量盈余。

And trying to find them naturally but without adding the calorie surplus.

这太

It's so

难了。

hard.

这真是一个很有趣的动态。

Is like a really interesting dynamic.

是的。

Yes.

这太难了，因为如果你吃豆腐、豆类这些东西，要在不造成总体热量过剩的情况下摄入那么多蛋白质，确实很难。

It's so hard because like if you're eating tofu and beans and things, to get that amount of protein without being in as overall calorie surplus is difficult.

对。

Yeah.

确实很难。

It is it is hard.

你妻子对这些怎么看？

What does your wife think about all that?

不。

No.

她同意。

She she agrees.

我们俩一直在不断尝试这些东西。

We're we're both we're both tinkering with this stuff all the time.

是的。

Yeah.

我之所以想在这档节目里和你进行这样一场开放而坦诚的对话，是因为我认为这才是人们真正面临和挣扎的问题。

And and I think the reason why I wanted to have this very open and honest conversation with you here on the show is because I think this is the kind of stuff people are really dealing with and struggling too.

完全对。

Totally.

他们只是会想，那这个呢？那个呢？

Where they're just like, well, what about this and what about this?

你知道，听到你说可以个性化处理，而且每个人的情况都会不一样，这很好。

And, you know, it's good to hear from you that, hey, you can be personalized about it, and it is gonna look different for everyone.

完全对。

And Totally.

但要真实地面对这意味着什么，你的结果是什么样子，而不是抱有那些不切实际的期望。

But being real about what that means and what your results look like and then not having these, you know, crazy expectations.

完全正确。

Totally.

你需要花时间去了解哪些内容能融入你的生活。

And it's just going to take time for you to learn what you can fit into your life.

我经常谈到训练动作的选择问题。

I talk about this all the time with, like, exercise selection.

我们一直被教导必须做深蹲、推举和硬拉，但文献显示，有多种动作都能有效增肌。

We've been taught that we have to do squats and overhead presses and deadlifts, but what we see from the literature is there is a wide variety of exercises that will be effective to build muscle.

所以，你只需选择那些让你身体感觉舒适、你喜欢、并且能接近真正肌肉力竭的动作。

So you just choose the ones that feel good in your body, that you enjoy, that you can take close to true muscular failure.

我觉得很多人都能感同身受。

I think a lot of people can relate to this.

比如，假设你在做一项你讨厌的动作。

Like, let's say you're doing an exercise that you hate.

我以前特别讨厌保加利亚分腿蹲。

I used to hate Bulgarian split squats.

哦，我还是讨厌保加利亚分腿蹲。

Oh, I still hate Bulgarian split squats.

我突然就转变了想法，现在我超爱这个动作。

Something switched to me, and now I love them.

我不知道发生了什么。

I don't know what happened.

但我们不能再做朋友了。

But We can't be friends anymore.

是的。

Yeah.

对吧？

Right?

我知道。

I know.

我知道很多人

I know a lot of

很多人讨厌它们。

people hate them.

很多人这么觉得，这可以理解。

A lot and it's understandable.

它们非常困难。

They're very hard.

但如果你讨厌保加利亚分腿蹲，你更可能因为整体不适或无聊而放弃这个动作，或者你只是想赶紧结束它，是的。

But if you hate Bulgarian split squats, you're more likely to stop that exercise because of overall discomfort or boredom, or you're just ready for it to be over Yeah.

而不是将这个动作做到接近真正的肌肉力竭。

Rather than taking that exercise close to true muscular failure.

所以，与其做你不喜欢的保加利亚分腿蹲，不如选一个同样能锻炼相同肌群的其他动作。

So instead of doing the Bulgarian split squat, which you know you don't like, let's choose a different exercise that targets the same muscle group.

也许你的目标是臀部。

Maybe you're targeting glutes.

也许你特别喜欢臀桥，而且你能每次都稳定地接近力竭。

Maybe you love hip thrusts, and you find I can reliably get close to failure every single time in hip thrust.

我不觉得分心。

I don't feel distracted.

我觉得全神贯注。

I feel locked in.

感觉非常满足。

Like, it feels very satisfying.

只做臀桥吧，因为你更接近真正的肌肉力竭，所以更有可能取得更好的效果。

Just do the hip thrusts, and you're more likely to see better results because you're training closer to true muscular failure.

你不是因为不适、无聊或类似的原因而停止。

You're not stopping because of discomfort or boredom or any of those things.

我跟我的教练说了这一点。

I'm telling my trainer that.

是的。

Yeah.

他让你……是的。

Does he make you Yeah.

做那些困难的

Do the hard

当然。

Of course.

是的。

Yeah.

所有困难的事情。

All the hard things.

我会告诉他。

I'm gonna tell him.

我要看看。

Gonna look.

我听说香农说我不用再做保加利亚分腿蹲了。

Like, I heard from Shannon that I don't need to do these Bulgarian split squats anymore.

嗯，我知道很多人会反对这一点，但事实就是不。

Well, it's like and I I know a lot of people will fight me about that, but it it's No.

我要说重点了。

I'm gonna the point.

这个观点很有道理。

The point makes sense.

重点是，这能让你更一致，因为如果你知道你的训练会包含那些让你身体感觉良好的动作，这并不是说任何动作都可以。

The point is it and it makes you more consistent because if you know your workout will be filled with exercises that feel really good for your body, and this isn't to say that anything goes.

我不是这个意思。

I'm not saying that.

我也不是说你的训练应该很简单。

I'm also not saying that your workout should be easy.

但当你选择那些真正契合你身体的运动时，因为运动是物理学，我们不喜欢某个动作的很多原因可能是由于我们骨骼的长度。

But when you choose exercises that really work with your body, because exercise is physics, A lot of the reason why we don't like an exercise could be because of the physical length of our bones.

比如在深蹲时，你可能腿比较长、股骨较长，因此为了保持平衡不前倾，你必须在深蹲时更多地向前弯腰。

For example, in squats, you might have longer legs, longer femurs, and so you have to bend forward more in a squat just to keep yourself from falling over.

所以深蹲对你来说可能会让下背部感觉特别吃力。

So squats might feel really low backy for you.

因此，你可能会觉得：我在深蹲时不太舒服。

And therefore, you might feel like, I don't feel comfortable in a squat.

我觉得这会伤到我的背。

I feel like it's gonna hurt my back.

我不喜欢深蹲。

I don't like them.

我觉得自己很难接近力竭。

I don't feel like I can push close to failure.

所以杠铃深蹲可能并不适合你，但这只是你的身体比例所致。

So a barbell squat might not be the best exercise for you, but that's your body proportions.

这并不代表你有什么问题。

There's nothing wrong with you.

你可以选择其他动作，继续训练即可。

You can just choose a different exercise and carry on.

如果你做到力竭，大重量低次数和轻重量高次数之间有区别吗？

If you're pushing to failure, is there a difference between heavyweight low reps or lightweight high reps?

无论你是做4次还是做到30次重复，你都能看到相同的力量和肌肉增长。

You can see the same strength and muscle growth whether you are lifting four reps all the way up to 30 reps.

只要你的最后一次重复达到力竭或接近力竭，中间任何次数都可以使用。

As long as your final rep is to failure or near muscular failure, you can use anywhere in between.

这可能会根据你的训练状态、当天的状态或所选动作而变化。

That might evolve based on your training status, based on the day, based on the exercise.

有些动作，我喜欢用很重的重量，做4到6次。

Some exercises, I love to go really heavy and do, like, four or six reps.

而有些动作，我更喜欢轻一点，做8到12次。

And some exercises, I prefer to go a little lighter and do, like, eight to 12 reps.

你可以做到30次。

You can do all the way up to 30.

30次有点残酷。

30 is kind of that's kinda brutal.

30次重复。

30 reps.

你可以做到30次。

You can do up to 30 reps.

科学已经证明了这一点。

Science shows that.

一次性完成。

In one go.

一次性完成。

In one go.

如果你训练接近力竭，做这么多次数的问题在于，人们通常会因为疲劳而停下，就像我们前面提到的那样。

If you train close to failure, the problem with doing that high of rep is people typically stop because of fatigue like we talked about earlier.

他们并不是因为真正的肌肉力竭而停下。

They don't stop because of true muscular failure.

但既然你知道你可以选择4次、30次，或者任何中间的次数，你就可以选择一个让你感觉舒适的重量，因为我认为这对很多女性来说是个障碍——她们会觉得：我不想举重。

But knowing that you have the option of I could do four, I could do 30, I could do anywhere in between, then you can choose a weight that feels comfortable for you because I think that's a barrier for a lot of women especially is they're like, I don't wanna lift heavy.

肌肉增长不适合我，因为我也不想举重。

Muscle building isn't for me because I don't wanna go lift heavy.

你可以选择较轻的重量，做20次重复，只要训练接近力竭，就能获得和举重杠铃做4次同样的肌肉增长效果。

Well, can lift relatively light and go for 20 reps, and see the same muscle growth as if you were to lift a heavy barbell for four reps, as long as you're training close to failure.

人们总有一种误解，觉得必须不断加重、多举，从而感到压力，觉得自己做不到。

There's such a myth around just wanting to lift heavier and lift more and then feeling the pressure of I can't

是的。

Yes.

或者不管是什么情况。

Or whatever it may be.

再回到力竭这个点，它比你现在举多重的重量要好得多。

And and again, going back to the failure point is far better of a marker than how heavy you're lifting now.

对。

Yes.

对。

Yes.

是的。

Yeah.

因为一些自重训练也能让你接近力竭。

Because some body weight exercises too can get you close to failure.

你简直说出了我的心声。

You literally just read my mind.

我正准备问下一个问题。

Was about to ask that question next.

所以我想问你，如果有人说：我没有健身房，买不起会员，也接触不到健身房，现在几乎没有时间锻炼，也许只有二十分钟。

So I was gonna ask you, if someone goes, don't have a gym, I don't have a gym membership, can't afford it, don't have access to one, I have very little time to work out right now, maybe I have twenty minutes.

我只有空间在卧室地板上或客厅地板上做自重训练。

I only have space to do body weight on my bedroom floor or on my living room floor.

自重训练和杠铃或其他类型的重量训练有什么区别？

What is the difference between body weight and then barbell weights or, you know, any other type of weight?

如果你训练接近力竭，那就无所谓了。

If you're training close to failure, it doesn't matter.

我可以举俯卧撑作为例子。

You can do I like to use push ups as an example.

很多人实际上连30个俯卧撑都做不了。

A lot of people can't do more than 30 push ups physically.

他们还没做到30个就会力竭了。

Like, they would fail before they got to 30 push ups.

因此，这对肌肉增长来说是一个有效的刺激。

And so that is an effective stimulus for building muscle.

如果你能做超过30个俯卧撑，那你的自身体重就不足以构成挑战了。

If you could do more than 30 push ups, then your body weight is not challenging enough.

是的。

Mhmm.

引体向上也是同样的道理。

Pull ups, same thing.

你可能只能做几个引体向上就会接近力竭，这同样是一种自重训练。

You could do maybe just a few pull ups before getting close to failure, and that's a body weight exercise.

然而，有些自重训练动作很难进一步增加负荷。

However, there are some body weight exercises that are just difficult to load up enough.

比如弓步，你可能会觉得你能做一百个甚至更多，因为这些肌肉比较强壮。

So like a lunge, for example, you might feel like you could do a 100 lunges or more just because they're stronger muscles.

它们确实需要借助外部负荷，比如器械、缆绳、杠铃、壶铃， whatever you have。

They do require external load in the form of a machine, a cable, a barbell, a kettlebell, whatever you have.

但这就是为什么我说，是的，一些自重训练完全可以有效。

But this is why I say, yes, some body weight exercises can absolutely be effective.

但请回想一下，你能做超过30次吗？

But just go back to, can I do more than 30 reps?

如果能，那就重量不够了，也许意味着你需要购置一套哑铃或一两个壶铃，或者任何你需要的器械来增加外部负荷。

And if I can, it's not heavy enough, and maybe it means involving or investing in a set of dumbbells or a kettlebell or two or whatever you need to add that external load.

如果有人想从明天开始锻炼，而他们很久以来几乎没考虑过自己的身体健康，他们应该从哪里开始？

If someone wanted to just get started tomorrow and they've almost not thought about their physical health for a long time, where should they start?

初学者真正酷的一点是，他们只需要很少的训练刺激就能看到效果，而训练有素的人则不然。

What's really cool about beginners is that they will see results with far less stimulus than those that are trained.

是的。

Mhmm.

所以如果你已经一直在锻炼，标准就更高了。

So if you have already been working out, the bar is higher.

如果你已经有规律的锻炼习惯，你就需要应用我们刚才讨论的这些方法。

You do need to apply some of these things that we're talking about if you already have a consistent workout routine.

如果你没有，你只需要做很少的运动就能很快看到效果。

If you don't, you can do far less than that and see results pretty quickly.

这被称为新手增益。

It's what's called like newbie gains.

是的。

Mhmm.

这对新人来说真的很令人兴奋。

So this is really exciting for someone that's new.

这非常激励人继续下去，因为你心想：哦，我不必拼命折磨自己的身体。

It's really motivating to keep going because you're like, oh, I don't I don't have to smash my body.

普通人应该能做多少个深蹲？

How many squats should the average person be able to do?

我不认为有一个具体的数字是有意义的。

I don't think that there's a number that matters.

我认为重要的是整体的肌肉增长和力量提升，你可以通过多种锻炼方式来实现肌肉增长和力量提升。

I think what matters is overall muscle growth and strength, and there are a variety of exercises you can do to build muscle growth and strength.

我得说，再次强调，这可能有争议，但我已经五年多没做过深蹲了。

I will say I have not again, this is contentious, but I have not done squats in, like, over five years.

我就是不做这个动作。

I just don't do that.

深蹲对我的背部从来都不舒服。

Squats have never felt good on my back.

像我这种人必须大幅前倾，而我并不喜欢深蹲。

Like, I'm one of those people that has to lean far forward, and I don't enjoy them.

所以我从不做深蹲。

And so I don't do them.

我认为，给自己不做那些我讨厌的运动的自由，让我感到无比轻松，也让我能更持续地锻炼，而且身体也不会疼。

And I think giving myself that freedom to not do exercises that I just hated was so freeing for me and allowed me to stay so much more consistent, and my body didn't hurt.

我当时真的深受慢性疼痛的困扰，那是因为我强迫自己做那些让情况更糟的运动。

Like, I just really struggled with so much chronic pain, and that's because I was forcing myself to do exercises that were making it worse.

是的。

Yeah.

我不是说深蹲一定会导致背痛。

Not to say that squats are automatically gonna give you back pain.

我不是这个意思。

I'm not saying that.

你只是在说对你而言。

You're just saying for you.

对我而言。

For me.

我认为每个人都可以为自己找到这样的方式。

And I think that everyone can kind of find those things for themselves.

有些人讨厌俯卧撑。

Some people hate pushups.

你不必做俯卧撑。

You don't have to do pushups.

你可以做卧推，它锻炼的是完全相同的肌群。

You can do chest presses, works the exact same muscle group.

我要说的是，你不应该忽视任何一个肌群。

What I will say is you don't want to ignore any muscle group.

是的。

Yeah.

所以要锻炼身体的所有肌群，但有太多不同的锻炼方式了。

So work all of the muscle groups in your body, but just there's so many different exercises.

我们有这么多不同的选择，你可以挑选自己喜欢的、适合的方式。

We have so many different options so you can choose what you like and what

对。

Yeah.

通过其他方式让那个肌群感觉良好、有效锻炼。

Feels You good can for work that muscle group in another way.

有这么多不同的

So many different There's

不只是有一种方式。

not just one way.

而且，我的是罗马尼亚硬拉。

And yeah, mine are RDLs.

我只是觉得，这太糟糕了。

I just like, it's the worst thing.

我会很疼，接下来几天都这样，我平时从不腰疼，但只要用足够重的重量做罗马尼亚硬拉，就会这样。

Like I'll be in pain And the next few like, it's like I never get lower back pain, but if I do RDLs with a heavy enough weight, it's like that's what I'm gonna have.

是的。

Yeah.

然后接下来三天我的训练都被毁了。

And then it ruins my workout for the next three days.

还有其他很多种方法，完全没错。

And there's plenty of other ways to Totally.

针对特定肌群进行训练。

Work down muscle group.

最终目标是增强腘绳肌的力量和肌肉。

And ultimately, the goal is to build strength and muscle in the hamstrings.

所以你可以改做腘绳肌卷曲，同样能达到这个目标。

And so maybe you can do hamstring curls instead, and that achieves the same goal.

除非你想参加像高山攀岩或CrossFit比赛之类的竞技。

Unless I I will say, like, maybe you want to compete in, like, high rocks or a CrossFit competition.

为了在比赛中表现出色，你必须练习这些动作来让身体适应。

You need to be doing those exercises in order to train your body to be good when you perform those exercises in that competition.

但如果你只是想保持健康、增强力量，或者想看起来更肌肉、更紧致，不管怎么说，没有哪一种动作是必需的。

But if you're just trying to get fit, trying to be strong, maybe you're trying to look more muscular, more defined, or quote unquote toned, whatever the word is, there's no one exercise that's required.

我想转到减重的话题。

I wanted to shift over to losing weight.

是的。

Yes.

因为我假设这也是每个人来找你时的主要目标之一。

Because I'm assuming that's another top goal that everyone comes to you with.

我只是想增肌，想减重。

Just I wanna build muscle, I wanna lose weight.

是的。

Yes.

我们现在在减重这件事上最大的误区是什么？

What's the biggest thing we're getting wrong about losing weight right now?

我们过度美化了运动作为减脂工具的作用。

We are over glorifying exercise as a fat loss tool.

它的实际效果远没有我们想象的那么大。

It just doesn't move the needle as much as we think.

当你专注于有氧运动来减脂时，不仅多项研究显示其减脂效果微弱，还存在机会成本。

When you do that, when you're focusing on cardio to lose fat, not only do we see from many studies that it produces underwhelming fat loss, but there's an opportunity cost.

也许你为了减脂而做大量有氧运动，或者参加高强度健身课程，但却没有刻意进行力量训练。

Maybe you're doing cardio or kinda going to these really hard workout classes or whatever it may be to lose fat, but you're not intentionally strength training.

而机会成本在于，当你总体减重时，比如处于热量赤字状态并减重时，这些体重的减少可能来自脂肪和肌肉，除非你有意识地进行力量训练。

And the opportunity cost is that when you lose weight overall, let's say you're in a calorie deficit and you're losing weight, that weight can come from both fat and muscle unless you are intentionally strength training.

因此，如果我们没有正确进行力量训练，高达25%的减重可能来自肌肉。

So we see that 25% of weight loss can come from muscle if you're not properly strength training.

所以这存在机会成本。

So there's an opportunity cost.

因此，我认为人们最大的错误就是过度重视有氧运动。

So I think that's the biggest thing that people do wrong is they over prioritize Cardio.

应该把有氧运动放在次要位置，而把力量训练作为你日常锻炼的核心。

Cardio, and make strength training kind of the cornerstone of your routine.

这样，任何体重的减少都会来自脂肪，而不是肌肉。

And that way, any weight loss is coming from fat, not muscle.

是的。

Mhmm.

所以这是我们能做出的一个转变。

So that's a shift we can make.

我觉得是的。

I think so.

对，这也是我之前的一个大问题。

Yeah, I think that was a big one for me too.

我觉得我当时一直在大量运动。

I think I was like playing so much sport.

是的。

Yes.

但我就是减不掉剩下的脂肪。

And I was just not losing the fat that I had left to lose.

就像我根本没有减掉，因为你没有在增肌。

Like it just, I wasn't and because you're not building any muscle

完全正确。

Totally.

它

It

当时，是的，其实并没有什么区别。

was, yeah, it didn't make any difference really.

而且你非常活跃，这很好。

And you're very active which is great.

是的。

Yeah.

实际上，最近有一篇论文发表，我觉得非常有启发性。

There was actually a recent paper that came out that I thought was really illuminating.

他们研究了超过5000名女性，年龄我认为在60岁以上，大约60到99岁之间，并对她们进行了八年的追踪。

They studied over 5,000 women aged, I think it was over 60, like 60 to 99 or something, and they followed them for eight years.

他们发现，活得最久的人是那些力量最强的人。

And they found that the people that lived the longest were the strongest.

这甚至超过了那些非常活跃的其他女性。

And this was even up against other women that were very active.

所以，仅仅活跃是不够的。

So being active is not enough.