【减脂攻略】顽固腹部脂肪怎么减？3个科学步骤彻底搞定小肚子
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【减脂攻略】顽固腹部脂肪怎么减？3个科学步骤彻底搞定小肚子 | 9:43 |
| P2 | 【减脂攻略】顽固腹部脂肪怎么减？3个科学步骤彻底搞定小肚子 | 9:43 |
| P3 | 【减脂攻略】顽固腹部脂肪怎么减？3个科学步骤彻底搞定小肚子 | 9:43 |
P1 · 【减脂攻略】顽固腹部脂肪怎么减？3个科学步骤彻底搞定小肚子 p01 中英字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So you're finally ready to do what it takes to lose that stubborn belly fat of yours and I'm | 所以,你终于准备好尽一切可能 失去你那固执的肚子脂肪 而我 |
| 0:04 | here to help you. | 来帮你 |
| 0:06 | First though let's determine how long it'll take you to do so. | 我们先确定你需要多长时间 |
| 0:09 | What I want you to | 我想让你做的 |
| 0:10 | do is first find out which one of these six photos best represents your current body fat percentage | 先找出这六张照片中哪张 代表你目前身体肥胖的比例 |
| 0:16 | and where you're at right now. | 还有你现在的状况 |
| 0:18 | Now in order to successfully strip off that stubborn belly fat | 现在为了成功地剥掉那个固执的肚子脂肪 |
| 0:21 | you're going to have to get down to ideally around 10% body fat or so and by using what we know is | 你将不得不下到理想 大约10%的脂肪左右 通过我们知道 |
| 0:26 | the optimal rate of fat loss to shoot for we can get a rough estimate shown here of how long this | 最佳的脂肪损失率 拍摄,我们可以得到一个粗略的估计 在这里显示 多长时间 |
| 0:32 | process will take you to do based on where you're at right now and assuming that you stay consistent | 过程需要你做 基于你现在的位置 并假设你保持一致 |
展开字幕全文（112 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So you're finally ready to do what it takes to lose that stubborn belly fat of yours and I'm | 所以,你终于准备好尽一切可能 失去你那固执的肚子脂肪 而我 |
| 2 | here to help you. | 来帮你 |
| 3 | First though let's determine how long it'll take you to do so. | 我们先确定你需要多长时间 |
| 4 | What I want you to | 我想让你做的 |
| 5 | do is first find out which one of these six photos best represents your current body fat percentage | 先找出这六张照片中哪张 代表你目前身体肥胖的比例 |
| 6 | and where you're at right now. | 还有你现在的状况 |
| 7 | Now in order to successfully strip off that stubborn belly fat | 现在为了成功地剥掉那个固执的肚子脂肪 |
| 8 | you're going to have to get down to ideally around 10% body fat or so and by using what we know is | 你将不得不下到理想 大约10%的脂肪左右 通过我们知道 |
| 9 | the optimal rate of fat loss to shoot for we can get a rough estimate shown here of how long this | 最佳的脂肪损失率 拍摄,我们可以得到一个粗略的估计 在这里显示 多长时间 |
| 10 | process will take you to do based on where you're at right now and assuming that you stay consistent | 过程需要你做 基于你现在的位置 并假设你保持一致 |
| 11 | with the right approach week after week. | 周而复始地采取正确的方针。 |
| 12 | Now for a lot of you this may come as a surprise and is | 现在,对你们很多人来说,这可能是一个惊喜,并且是 |
| 13 | likely a lot longer than what you expected because most of us and myself included obviously want to | 可能比你预期的要长很多 因为大部分人和我显然想 |
| 14 | lose that stubborn belly fat as soon as possible but what most people are unaware of is that there's | 尽快丢掉那个固执的肚子脂肪 但大多数人不知道的是... |
| 15 | a physiological catch with belly fat that explains why it's so hard to lose when compared to other | 与其它动物相比,它很难失去 |
| 16 | areas and explains why you may not be seeing any actual improvement in your belly fat despite your | 解释为什么你可能看不到 腹部脂肪的实际改善 尽管你 |
| 17 | efforts and this has to do with two main reasons with the first and primary reason being that when | 这与两个主要原因有关,第一个和主要的原因是: |
| 18 | compared to other areas of your body stubborn areas like your belly fat actually consists of | 和身体的其他地区相比, 像你的腹部脂肪这样的固执区域实际上包括: |
| 19 | a greater amount of a certain type of fat cell that's very resistant to mobilization and a lot | 更多的某种脂肪细胞 非常耐用 并且很多 |
| 20 | more difficult to burn off and secondly the subcutaneous fat covering your abdominal area | 更难烧掉 其次是皮下脂肪覆盖你的腹部 |
| 21 | also receives significantly less blood flow than other parts of your body do and this makes things | 血流比身体其他部位少很多 这使得事情 |
| 22 | more difficult because the less blood flow an area of your body receives the more difficult | 因为血液流得越少 身体就愈难受 |
| 23 | it becomes to mobilize and burn off the fat from that area and these two reasons are why your belly | 它变成动员和燃烧 从那个区域脂肪 和这两个原因 就是你的肚子 |
| 24 | fat is so difficult to lose and it's why certain areas of your body like your face your chest and | 脂肪是那么难以失去, 这就是为什么你的身体的某些区域 像你的脸,你的胸部和 |
| 25 | arms are going to tone up quickly while more stubborn areas like your belly fat just seems | 手臂会很快变强 而更顽固的地区 像你的肚子脂肪只是似乎 |
| 26 | to remain unchanged the good news however is that losing your belly fat is not impossible | 但好消息是 失去你的腹部脂肪并非不可能 |
| 27 | it's just that most people screw up the process before fat loss can even reach that region but | 只是大多数人在肥胖损失 到达那个区域之前 都搞砸了 |
| 28 | today i'll clear it all up for you with the three-step protocol that you can use to both | 今天我会用三步协议 来澄清一切 |
| 29 | lose that stubborn belly fat for good and potentially speed up the process at which you | 永远失去那固执的肚子脂肪 并有可能加快你的过程 |
| 30 | from that region and the first step is something that most of you are probably familiar with but | 从那个区域开始,第一步是你们大多数人可能熟悉的,但是 |
| 31 | it's hands down going to be the most important step because in order to lose fat from anywhere | 因为为了从任何地方输掉脂肪 |
| 32 | you need to be in a calorie deficit and your belly fat is no different as it's governed by | 你需要在卡路里短缺 和你的肚子脂肪没有区别,因为它的统治 |
| 33 | the same principle and there's no breaking the law of physics here so to start out you need to | 同样的原理,这里没有违反物理定律,所以你需要开始 |
| 34 | be eating at a calorie deficit and combining this with regular weight lifting for the best results | 在卡路里不足的时候吃饭 和正常的举重相结合 |
| 35 | and to help you out with this i've compiled basically a starter kit of my past videos in | 为了帮助你,我基本上编了一套 我过去的视频 |
| 36 | the description box down below of how to set up your calorie deficit as well as links to | 下面的描述框 如何设置你的卡路里赤字 以及链接 |
| 37 | my free workouts that you can get started with and use right away now although this is what's | 我的自由锻炼,你可以开始 和现在使用,虽然这是 |
| 38 | going to set up the foundation to enable you to burn off fat in the first place your belly fat | 要建立基础 让你烧掉脂肪 首先 你的肚子脂肪 |
| 39 | in particular is where things get a little trickier and is where the next two steps become crucial | 尤其是事情变得有点诡异 接下来的两个步骤变得至关重要 |
| 40 | so the next step has to do with actually mobilizing your belly fat such that you can | 下一步是调动你的腹部脂肪 这样你可以 |
| 41 | start losing fat from that area but the only way to do this and is where most people fail with the | 开始失去脂肪 从那个区域 但唯一的方法 做到这一点, 和大多数的人失败 |
| 42 | process is by adhering to step one a calorie deficit for long enough until fat loss starts | 过程就是坚持一步 卡路里赤字 足够长的时间,直到脂肪流失开始 |
| 43 | to finally come off from your belly because remember your body is going to prioritize losing | 终于从肚子里下来 因为记住你的身体会优先失去 |
| 44 | fat in other areas like your chest your arms and your face before it eventually moves on to your | 在胸口和脸部等其它地方都肥了 最终会移动到你身上 |
| 45 | since these other areas are much easier for your body to burn off and use for energy sadly though | 由于这些其他地区 更容易烧掉 并用在能源上,虽然可悲。 |
| 46 | what happens with most people is they'll implement step one but then after a month or two of this | 对大多数人来说,他们会执行步骤一,但过了一两个月 |
| 47 | they see no discernible change in their belly fat and as a result decide to try a new diet for | 他们的腹部脂肪没有明显变化 结果决定尝试新的饮食 |
| 48 | example or just quit altogether since it doesn't seem to be working for them but the reality is | 举个例子或干脆退出 因为这似乎对他们不起作用 但现实是 |
| 49 | that they haven't stuck to the plan long enough for the fat loss to even have a chance of reaching | 他们还没有坚持计划 足够长的时间, 脂肪损失甚至有机会达到 |
| 50 | in the first place take a look at dylan here for example who's a member of one of my build science | 举个例子,谁是我的建筑科学成员? |
| 51 | programs as you can see he was able to successfully lean down and strip off a lot of his initial | 你可以看到,他成功地向下倾斜 并脱下了很多他的初始 |
| 52 | belly fat but let's take a closer look at his start and his month two photo for example so | 肚子胖,但让我们仔细看看他的开始 和他月份的两张照片 比如说, |
| 53 | imagine if after two months you were to look at these two photos of yourself you'd probably say | 想象一下,如果两个月后 你看着这两张照片 你可能会说 |
| 54 | to yourself that your belly fat hasn't really changed at all the plan just isn't really working | 对你自己来说,你的肚皮脂肪 并没有真正改变 在所有的计划只是没有真正工作 |
| 55 | and you'll likely quit altogether as a result but what you have to realize is that although there | 你可能因此完全退出 但你必须意识到的是,虽然那里 |
| 56 | may not have been much change in dylan's belly fat if you look closely at other regions like | 如果你仔细观察其他地区,Dylan的肚皮脂肪可能没有多大变化 |
| 57 | his chest his arms and his face you can clearly see fat loss occurring in those areas and by | 他的胸部 他的手臂和面孔 你可以看到肥胖的流失 发生在那些地区和通过 |
| 58 | dylan refusing to quit and instead sticking to his plan just a little bit longer he was finally | 迪伦拒绝退出,而是坚持他的计划 只是一点点时间,他终于 |
| 59 | able to see more and more of the fat loss occurring from his belly but had he quit two months in based | 他的肚子越长越胖了 但是如果他在两个月内辞职 |
| 60 | on what he saw he would have never given his body the opportunity to eventually mobilize more and | 他不会让他的身体 有机会最终动员更多 |
| 61 | more of the stubborn belly fat from his belly and drastically transform his physique as a result | 更多的固执的肚子脂肪 从他的肚子, 并急剧改变他的体质 由此 |
| 62 | meaning that you need to ride out the calorie deficit for long enough such that your body has | 意思是,你需要骑出 卡路里不足 足够长,你的身体有 |
| 63 | stripped off enough fat from other areas and now needs to rely more on burning off your belly fat | 从其他地方剥去足够肥的 现在需要更多依靠烧掉你的肚皮脂肪 |
| 64 | for fuel and in fact what's really interesting is that multiple papers have indicated that there | 事实上,有趣的是,多份论文表明, |
| 65 | to be an inverse relationship between your body fat percentage and your abdominal blood flow | 成为你身体脂肪百分比和腹部血流之间的逆向关系 |
| 66 | and as a result of this leaner individuals actually exhibit significantly greater blood | 并且由于这个更瘦的个体 实际表现出了更大的血液 |
| 67 | flow to their belly fat than less lean individuals do simply meaning that as you gradually strip off | 流到他们的肚子里 脂肪比瘦小的个体 仅仅意味着当你逐渐脱落 |
| 68 | more and more fat from other areas of your body and get leaner your body will actually start | 身体的其他方面越来越肥 身体变瘦会开始 |
| 69 | redirecting more and more blood flow to your belly fat so that i can start prioritizing and | 将越来越多的血液流向你的腹部脂肪 这样我就可以开始优先 |
| 70 | energy which is just more reason why you need to ride out that calorie deficit for long enough | 能量只是你需要摆脱卡路里 足够长的时间的原因 |
| 71 | since the process of you losing your belly fat is going to naturally speed up every step of the way | 因为你失去肚皮脂肪的过程 自然会加快每一步 |
| 72 | as your body begins to prioritize that area more and more now despite belly fat being so stubborn | 尽管你的身体开始 越来越优先 该地区现在,尽管腹脂肪如此固执 |
| 73 | there are a couple things that you can try out to potentially speed up the process first you want | 有一些事情你可以尝试 潜在的加快进程 首先你想要的 |
| 74 | to ensure that you're regularly performing abs exercises and getting stronger with them over time | 保证你定期进行腹肌锻炼 并随着时间推移变得更强 |
| 75 | because although we know based on a quick look at the research that this isn't going to directly | 因为尽管我们从研究的速评中知道 这不会是直接的 |
| 76 | reduce your belly fat what it can do is actually build up your abs such that they become more | 减少你的肚子脂肪 它能做的是实际上 积聚你的腹部 这样它们会变得更强 |
| 77 | visible even at a higher body fat percentage a 2017 paper for example tested this and they | 例如,2017年的论文,即使身体脂肪百分比较高,也可见, |
| 78 | found that after 10 weeks of abdominal training subjects were able to significantly increase the | 发现经过10周的腹部训练课程后,能够大大增加 |
| 79 | thickness of each portion of their abs which in theory would mean that you just wouldn't have to | 他们的腹部每个部分的厚度 理论上意味着你不必 |
| 80 | as lean to get your six pack to really pop through that belly fat the way you wanted to | 让你的六包像你想的那样 穿透肚皮 |
| 81 | so what i'd recommend is to simply incorporate various weighted abs exercises into your weekly | 所以我建议你把各种加权腹肌运动 纳入你的周刊 |
| 82 | routine and overload them with weight over time just like you would any other muscle in order to | 例行公事,随时间推移而超重 就像你愿意其他肌肉一样 |
| 83 | grow them and i do have a video on this which i'm just going to link down below in addition to this | 种下它们,我有一个视频 关于这个,我只是要去 连接到下面 除了这个 |
| 84 | though a recent 2017 paper has suggested that you can even take this a step further and potentially | 尽管最近2017年的一篇论文建议,你甚至可以进一步,并有可能 |
| 85 | spot reduce fat from your belly the theory was that since we know that fat mobilization is | 从你肚子里减肥 理论是,既然我们知道脂肪动员是 |
| 86 | decreased when there's poor blood flow to that region what you can do is exercise the muscles | 血流到那个区域后会减少 你可以做的是锻炼肌肉 |
| 87 | surrounding that specific region to first increase the blood flow there and then follow this up with | 围绕这个特定区域,首先增加那里的血液流动,然后用 |
| 88 | low intensity cardio which predominantly uses fat for fuel to then burn off the fat that's been | 低强度心肺,主要使用脂肪作为燃料,然后烧掉已经存在的脂肪 |
| 89 | mobilized from that area so they put this theory to test by having two groups perform either an | 从那个地区动员起来 所以他们用这个理论来测试 由两个团体来进行 |
| 90 | upper-body workout or lower body workout followed by 30 minutes of low intensity cycling for three | 上体运动或下体运动 30分钟低强度循环3次 |
| 91 | days per week for 12 weeks what they found is that although both groups ended up losing the same | 他们发现,虽然两个团体最终都失去了同样的机会, |
| 92 | amount of total fat the upper body group lost significantly more upper body fat and the opposite | 总脂肪量 上体组损失的上体脂肪明显增加,反之亦然 |
| 93 | was true for the lower body group now although this has yet to be replicated and was done on a | 下级团体现在的情况确实如此,尽管这一点尚待复制,并且是在 |
| 94 | sample size it was nonetheless a very well-run study and it does indicate that spot reduction | 不过,样本规模是一个非常完善的研究,它确实表明当场减少 |
| 95 | may indeed be possible and in theory applying this to your belly fat you could for example perform | 可能确实有可能,从理论上来说, 把它应用到你的腹部脂肪上, 例如你可以表演 |
| 96 | an ab workout to first increase the blood flow and the fat mobilization from that region and then | 首先增加该地区的血液流动和脂肪动员,然后 |
| 97 | follow that up with 30 minutes or so of low intensity cardio to then selectively burn off | 跟踪30分钟左右的低强度心肌 然后有选择地烧掉 |
| 98 | the fat that's been mobilized but all in all i wouldn't get too excited over this it does make | 已经动员起来的胖子... ...但总之,我不会因为这个而太兴奋 |
| 99 | a good experiment to at least try out and it does have some merit but at the end of the day | 至少试一试的好实验 确有优点 但最后 |
| 100 | steps one and two need to be where you put most of your focus and effort because it's been proven | 步骤一和步骤二需要放在你大部分的注意力和努力的地方,因为它已经证明 |
| 101 | time and time again in the literature and in my experience that by applying those two steps alone | 根据我的文献经验 单靠这两步 |
| 102 | your stubborn belly fat will eventually be mobilized and burned off so put your focus there | 你那固执的肚子肥肉 终究会被卷起来烧掉 所以把注意力放在那里 |
| 103 | and then use step three once you have that down to potentially speed up the process | 并使用第三步 一旦你得到了它 有可能加快进程 |
| 104 | and for a step-by-step program that puts this all together for you such that you know exactly how | 以及一个渐进式计划 将这一切集中到一起 |
| 105 | to train and what to eat week after week to lean down and strip off fat as quickly as possible | 训练什么 吃什么 一周又一周 倾斜和脱脂 越快越快 |
| 106 | just like dylan and several other members have done with their built with science programs | 就像Dylan和其他几个成员一样 他们用科学计划建造的 |
| 107 | then simply head on over to builtwithscience.com and take the analysis quiz to discover what | 然后就直接去建立科学。 |
| 108 | program is best for you and your specific situation anyways guys i hope you enjoyed this one | 节目对你和你们的具体情况都好 希望你们喜欢这个 |
| 109 | please show your support by giving the video a like leaving a comment down below as to what | 请显示你的支持 通过给视频 类似留下下面的评论 |
| 110 | you'd like to see me cover next subscribe to the channel and turn in all notifications for | 您想看看我 覆盖下一个订阅频道 并提交所有通知 |
| 111 | the channel as well as this all really does help me out thank you all so much for the | 频道和这一切真的帮助了我 感谢你们这么多 |
| 112 | continued support i really do appreciate it and see you next time | 继续支持 我真的很感激 下次见 |
该视频共有字幕 112 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 【减脂攻略】顽固腹部脂肪怎么减？3个科学步骤彻底搞定小肚子 p02 英文字幕 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So you're finally ready to do what it takes to lose that stubborn belly fat of yours and I'm | 所以,你终于准备好尽一切可能 失去你那固执的肚子脂肪 而我 |
| 0:04 | here to help you. | 来帮你 |
| 0:06 | First though let's determine how long it'll take you to do so. | 我们先确定你需要多长时间 |
| 0:09 | What I want you to | 我想让你做的 |
| 0:10 | do is first find out which one of these six photos best represents your current body fat percentage | 先找出这六张照片中哪张 代表你目前身体肥胖的比例 |
| 0:16 | and where you're at right now. | 还有你现在的状况 |
| 0:18 | Now in order to successfully strip off that stubborn belly fat | 现在为了成功地剥掉那个固执的肚子脂肪 |
| 0:21 | you're going to have to get down to ideally around 10% body fat or so and by using what we know is | 你将不得不下到理想 大约10%的脂肪左右 通过我们知道 |
| 0:26 | the optimal rate of fat loss to shoot for we can get a rough estimate shown here of how long this | 最佳的脂肪损失率 拍摄,我们可以得到一个粗略的估计 在这里显示 多长时间 |
| 0:32 | process will take you to do based on where you're at right now and assuming that you stay consistent | 过程需要你做 基于你现在的位置 并假设你保持一致 |
展开字幕全文（112 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So you're finally ready to do what it takes to lose that stubborn belly fat of yours and I'm | 所以,你终于准备好尽一切可能 失去你那固执的肚子脂肪 而我 |
| 2 | here to help you. | 来帮你 |
| 3 | First though let's determine how long it'll take you to do so. | 我们先确定你需要多长时间 |
| 4 | What I want you to | 我想让你做的 |
| 5 | do is first find out which one of these six photos best represents your current body fat percentage | 先找出这六张照片中哪张 代表你目前身体肥胖的比例 |
| 6 | and where you're at right now. | 还有你现在的状况 |
| 7 | Now in order to successfully strip off that stubborn belly fat | 现在为了成功地剥掉那个固执的肚子脂肪 |
| 8 | you're going to have to get down to ideally around 10% body fat or so and by using what we know is | 你将不得不下到理想 大约10%的脂肪左右 通过我们知道 |
| 9 | the optimal rate of fat loss to shoot for we can get a rough estimate shown here of how long this | 最佳的脂肪损失率 拍摄,我们可以得到一个粗略的估计 在这里显示 多长时间 |
| 10 | process will take you to do based on where you're at right now and assuming that you stay consistent | 过程需要你做 基于你现在的位置 并假设你保持一致 |
| 11 | with the right approach week after week. | 周而复始地采取正确的方针。 |
| 12 | Now for a lot of you this may come as a surprise and is | 现在,对你们很多人来说,这可能是一个惊喜,并且是 |
| 13 | likely a lot longer than what you expected because most of us and myself included obviously want to | 可能比你预期的要长很多 因为大部分人和我显然想 |
| 14 | lose that stubborn belly fat as soon as possible but what most people are unaware of is that there's | 尽快丢掉那个固执的肚子脂肪 但大多数人不知道的是... |
| 15 | a physiological catch with belly fat that explains why it's so hard to lose when compared to other | 与其它动物相比,它很难失去 |
| 16 | areas and explains why you may not be seeing any actual improvement in your belly fat despite your | 解释为什么你可能看不到 腹部脂肪的实际改善 尽管你 |
| 17 | efforts and this has to do with two main reasons with the first and primary reason being that when | 这与两个主要原因有关,第一个和主要的原因是: |
| 18 | compared to other areas of your body stubborn areas like your belly fat actually consists of | 和身体的其他地区相比, 像你的腹部脂肪这样的固执区域实际上包括: |
| 19 | a greater amount of a certain type of fat cell that's very resistant to mobilization and a lot | 更多的某种脂肪细胞 非常耐用 并且很多 |
| 20 | more difficult to burn off and secondly the subcutaneous fat covering your abdominal area | 更难烧掉 其次是皮下脂肪覆盖你的腹部 |
| 21 | also receives significantly less blood flow than other parts of your body do and this makes things | 血流比身体其他部位少很多 这使得事情 |
| 22 | more difficult because the less blood flow an area of your body receives the more difficult | 因为血液流得越少 身体就愈难受 |
| 23 | it becomes to mobilize and burn off the fat from that area and these two reasons are why your belly | 它变成动员和燃烧 从那个区域脂肪 和这两个原因 就是你的肚子 |
| 24 | fat is so difficult to lose and it's why certain areas of your body like your face your chest and | 脂肪是那么难以失去, 这就是为什么你的身体的某些区域 像你的脸,你的胸部和 |
| 25 | arms are going to tone up quickly while more stubborn areas like your belly fat just seems | 手臂会很快变强 而更顽固的地区 像你的肚子脂肪只是似乎 |
| 26 | to remain unchanged the good news however is that losing your belly fat is not impossible | 但好消息是 失去你的腹部脂肪并非不可能 |
| 27 | it's just that most people screw up the process before fat loss can even reach that region but | 只是大多数人在肥胖损失 到达那个区域之前 都搞砸了 |
| 28 | today i'll clear it all up for you with the three-step protocol that you can use to both | 今天我会用三步协议 来澄清一切 |
| 29 | lose that stubborn belly fat for good and potentially speed up the process at which you | 永远失去那固执的肚子脂肪 并有可能加快你的过程 |
| 30 | from that region and the first step is something that most of you are probably familiar with but | 从那个区域开始,第一步是你们大多数人可能熟悉的,但是 |
| 31 | it's hands down going to be the most important step because in order to lose fat from anywhere | 因为为了从任何地方输掉脂肪 |
| 32 | you need to be in a calorie deficit and your belly fat is no different as it's governed by | 你需要在卡路里短缺 和你的肚子脂肪没有区别,因为它的统治 |
| 33 | the same principle and there's no breaking the law of physics here so to start out you need to | 同样的原理,这里没有违反物理定律,所以你需要开始 |
| 34 | be eating at a calorie deficit and combining this with regular weight lifting for the best results | 在卡路里不足的时候吃饭 和正常的举重相结合 |
| 35 | and to help you out with this i've compiled basically a starter kit of my past videos in | 为了帮助你,我基本上编了一套 我过去的视频 |
| 36 | the description box down below of how to set up your calorie deficit as well as links to | 下面的描述框 如何设置你的卡路里赤字 以及链接 |
| 37 | my free workouts that you can get started with and use right away now although this is what's | 我的自由锻炼,你可以开始 和现在使用,虽然这是 |
| 38 | going to set up the foundation to enable you to burn off fat in the first place your belly fat | 要建立基础 让你烧掉脂肪 首先 你的肚子脂肪 |
| 39 | in particular is where things get a little trickier and is where the next two steps become crucial | 尤其是事情变得有点诡异 接下来的两个步骤变得至关重要 |
| 40 | so the next step has to do with actually mobilizing your belly fat such that you can | 下一步是调动你的腹部脂肪 这样你可以 |
| 41 | start losing fat from that area but the only way to do this and is where most people fail with the | 开始失去脂肪 从那个区域 但唯一的方法 做到这一点, 和大多数的人失败 |
| 42 | process is by adhering to step one a calorie deficit for long enough until fat loss starts | 过程就是坚持一步 卡路里赤字 足够长的时间,直到脂肪流失开始 |
| 43 | to finally come off from your belly because remember your body is going to prioritize losing | 终于从肚子里下来 因为记住你的身体会优先失去 |
| 44 | fat in other areas like your chest your arms and your face before it eventually moves on to your | 在胸口和脸部等其它地方都肥了 最终会移动到你身上 |
| 45 | since these other areas are much easier for your body to burn off and use for energy sadly though | 由于这些其他地区 更容易烧掉 并用在能源上,虽然可悲。 |
| 46 | what happens with most people is they'll implement step one but then after a month or two of this | 对大多数人来说,他们会执行步骤一,但过了一两个月 |
| 47 | they see no discernible change in their belly fat and as a result decide to try a new diet for | 他们的腹部脂肪没有明显变化 结果决定尝试新的饮食 |
| 48 | example or just quit altogether since it doesn't seem to be working for them but the reality is | 举个例子或干脆退出 因为这似乎对他们不起作用 但现实是 |
| 49 | that they haven't stuck to the plan long enough for the fat loss to even have a chance of reaching | 他们还没有坚持计划 足够长的时间, 脂肪损失甚至有机会达到 |
| 50 | in the first place take a look at dylan here for example who's a member of one of my build science | 举个例子,谁是我的建筑科学成员? |
| 51 | programs as you can see he was able to successfully lean down and strip off a lot of his initial | 你可以看到,他成功地向下倾斜 并脱下了很多他的初始 |
| 52 | belly fat but let's take a closer look at his start and his month two photo for example so | 肚子胖,但让我们仔细看看他的开始 和他月份的两张照片 比如说, |
| 53 | imagine if after two months you were to look at these two photos of yourself you'd probably say | 想象一下,如果两个月后 你看着这两张照片 你可能会说 |
| 54 | to yourself that your belly fat hasn't really changed at all the plan just isn't really working | 对你自己来说,你的肚皮脂肪 并没有真正改变 在所有的计划只是没有真正工作 |
| 55 | and you'll likely quit altogether as a result but what you have to realize is that although there | 你可能因此完全退出 但你必须意识到的是,虽然那里 |
| 56 | may not have been much change in dylan's belly fat if you look closely at other regions like | 如果你仔细观察其他地区,Dylan的肚皮脂肪可能没有多大变化 |
| 57 | his chest his arms and his face you can clearly see fat loss occurring in those areas and by | 他的胸部 他的手臂和面孔 你可以看到肥胖的流失 发生在那些地区和通过 |
| 58 | dylan refusing to quit and instead sticking to his plan just a little bit longer he was finally | 迪伦拒绝退出,而是坚持他的计划 只是一点点时间,他终于 |
| 59 | able to see more and more of the fat loss occurring from his belly but had he quit two months in based | 他的肚子越长越胖了 但是如果他在两个月内辞职 |
| 60 | on what he saw he would have never given his body the opportunity to eventually mobilize more and | 他不会让他的身体 有机会最终动员更多 |
| 61 | more of the stubborn belly fat from his belly and drastically transform his physique as a result | 更多的固执的肚子脂肪 从他的肚子, 并急剧改变他的体质 由此 |
| 62 | meaning that you need to ride out the calorie deficit for long enough such that your body has | 意思是,你需要骑出 卡路里不足 足够长,你的身体有 |
| 63 | stripped off enough fat from other areas and now needs to rely more on burning off your belly fat | 从其他地方剥去足够肥的 现在需要更多依靠烧掉你的肚皮脂肪 |
| 64 | for fuel and in fact what's really interesting is that multiple papers have indicated that there | 事实上,有趣的是,多份论文表明, |
| 65 | to be an inverse relationship between your body fat percentage and your abdominal blood flow | 成为你身体脂肪百分比和腹部血流之间的逆向关系 |
| 66 | and as a result of this leaner individuals actually exhibit significantly greater blood | 并且由于这个更瘦的个体 实际表现出了更大的血液 |
| 67 | flow to their belly fat than less lean individuals do simply meaning that as you gradually strip off | 流到他们的肚子里 脂肪比瘦小的个体 仅仅意味着当你逐渐脱落 |
| 68 | more and more fat from other areas of your body and get leaner your body will actually start | 身体的其他方面越来越肥 身体变瘦会开始 |
| 69 | redirecting more and more blood flow to your belly fat so that i can start prioritizing and | 将越来越多的血液流向你的腹部脂肪 这样我就可以开始优先 |
| 70 | energy which is just more reason why you need to ride out that calorie deficit for long enough | 能量只是你需要摆脱卡路里 足够长的时间的原因 |
| 71 | since the process of you losing your belly fat is going to naturally speed up every step of the way | 因为你失去肚皮脂肪的过程 自然会加快每一步 |
| 72 | as your body begins to prioritize that area more and more now despite belly fat being so stubborn | 尽管你的身体开始 越来越优先 该地区现在,尽管腹脂肪如此固执 |
| 73 | there are a couple things that you can try out to potentially speed up the process first you want | 有一些事情你可以尝试 潜在的加快进程 首先你想要的 |
| 74 | to ensure that you're regularly performing abs exercises and getting stronger with them over time | 保证你定期进行腹肌锻炼 并随着时间推移变得更强 |
| 75 | because although we know based on a quick look at the research that this isn't going to directly | 因为尽管我们从研究的速评中知道 这不会是直接的 |
| 76 | reduce your belly fat what it can do is actually build up your abs such that they become more | 减少你的肚子脂肪 它能做的是实际上 积聚你的腹部 这样它们会变得更强 |
| 77 | visible even at a higher body fat percentage a 2017 paper for example tested this and they | 例如,2017年的论文,即使身体脂肪百分比较高,也可见, |
| 78 | found that after 10 weeks of abdominal training subjects were able to significantly increase the | 发现经过10周的腹部训练课程后,能够大大增加 |
| 79 | thickness of each portion of their abs which in theory would mean that you just wouldn't have to | 他们的腹部每个部分的厚度 理论上意味着你不必 |
| 80 | as lean to get your six pack to really pop through that belly fat the way you wanted to | 让你的六包像你想的那样 穿透肚皮 |
| 81 | so what i'd recommend is to simply incorporate various weighted abs exercises into your weekly | 所以我建议你把各种加权腹肌运动 纳入你的周刊 |
| 82 | routine and overload them with weight over time just like you would any other muscle in order to | 例行公事,随时间推移而超重 就像你愿意其他肌肉一样 |
| 83 | grow them and i do have a video on this which i'm just going to link down below in addition to this | 种下它们,我有一个视频 关于这个,我只是要去 连接到下面 除了这个 |
| 84 | though a recent 2017 paper has suggested that you can even take this a step further and potentially | 尽管最近2017年的一篇论文建议,你甚至可以进一步,并有可能 |
| 85 | spot reduce fat from your belly the theory was that since we know that fat mobilization is | 从你肚子里减肥 理论是,既然我们知道脂肪动员是 |
| 86 | decreased when there's poor blood flow to that region what you can do is exercise the muscles | 血流到那个区域后会减少 你可以做的是锻炼肌肉 |
| 87 | surrounding that specific region to first increase the blood flow there and then follow this up with | 围绕这个特定区域,首先增加那里的血液流动,然后用 |
| 88 | low intensity cardio which predominantly uses fat for fuel to then burn off the fat that's been | 低强度心肺,主要使用脂肪作为燃料,然后烧掉已经存在的脂肪 |
| 89 | mobilized from that area so they put this theory to test by having two groups perform either an | 从那个地区动员起来 所以他们用这个理论来测试 由两个团体来进行 |
| 90 | upper-body workout or lower body workout followed by 30 minutes of low intensity cycling for three | 上体运动或下体运动 30分钟低强度循环3次 |
| 91 | days per week for 12 weeks what they found is that although both groups ended up losing the same | 他们发现,虽然两个团体最终都失去了同样的机会, |
| 92 | amount of total fat the upper body group lost significantly more upper body fat and the opposite | 总脂肪量 上体组损失的上体脂肪明显增加,反之亦然 |
| 93 | was true for the lower body group now although this has yet to be replicated and was done on a | 下级团体现在的情况确实如此,尽管这一点尚待复制,并且是在 |
| 94 | sample size it was nonetheless a very well-run study and it does indicate that spot reduction | 不过,样本规模是一个非常完善的研究,它确实表明当场减少 |
| 95 | may indeed be possible and in theory applying this to your belly fat you could for example perform | 可能确实有可能,从理论上来说, 把它应用到你的腹部脂肪上, 例如你可以表演 |
| 96 | an ab workout to first increase the blood flow and the fat mobilization from that region and then | 首先增加该地区的血液流动和脂肪动员,然后 |
| 97 | follow that up with 30 minutes or so of low intensity cardio to then selectively burn off | 跟踪30分钟左右的低强度心肌 然后有选择地烧掉 |
| 98 | the fat that's been mobilized but all in all i wouldn't get too excited over this it does make | 已经动员起来的胖子... ...但总之,我不会因为这个而太兴奋 |
| 99 | a good experiment to at least try out and it does have some merit but at the end of the day | 至少试一试的好实验 确有优点 但最后 |
| 100 | steps one and two need to be where you put most of your focus and effort because it's been proven | 步骤一和步骤二需要放在你大部分的注意力和努力的地方,因为它已经证明 |
| 101 | time and time again in the literature and in my experience that by applying those two steps alone | 根据我的文献经验 单靠这两步 |
| 102 | your stubborn belly fat will eventually be mobilized and burned off so put your focus there | 你那固执的肚子肥肉 终究会被卷起来烧掉 所以把注意力放在那里 |
| 103 | and then use step three once you have that down to potentially speed up the process | 并使用第三步 一旦你得到了它 有可能加快进程 |
| 104 | and for a step-by-step program that puts this all together for you such that you know exactly how | 以及一个渐进式计划 将这一切集中到一起 |
| 105 | to train and what to eat week after week to lean down and strip off fat as quickly as possible | 训练什么 吃什么 一周又一周 倾斜和脱脂 越快越快 |
| 106 | just like dylan and several other members have done with their built with science programs | 就像Dylan和其他几个成员一样 他们用科学计划建造的 |
| 107 | then simply head on over to builtwithscience.com and take the analysis quiz to discover what | 然后就直接去建立科学。 |
| 108 | program is best for you and your specific situation anyways guys i hope you enjoyed this one | 节目对你和你们的具体情况都好 希望你们喜欢这个 |
| 109 | please show your support by giving the video a like leaving a comment down below as to what | 请显示你的支持 通过给视频 类似留下下面的评论 |
| 110 | you'd like to see me cover next subscribe to the channel and turn in all notifications for | 您想看看我 覆盖下一个订阅频道 并提交所有通知 |
| 111 | the channel as well as this all really does help me out thank you all so much for the | 频道和这一切真的帮助了我 感谢你们这么多 |
| 112 | continued support i really do appreciate it and see you next time | 继续支持 我真的很感激 下次见 |
该视频共有字幕 112 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 【减脂攻略】顽固腹部脂肪怎么减？3个科学步骤彻底搞定小肚子 p03 无字幕 (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So you're finally ready to do what it takes to lose that stubborn belly fat of yours and I'm | 所以,你终于准备好尽一切可能 失去你那固执的肚子脂肪 而我 |
| 0:04 | here to help you. | 来帮你 |
| 0:06 | First though let's determine how long it'll take you to do so. | 我们先确定你需要多长时间 |
| 0:09 | What I want you to | 我想让你做的 |
| 0:10 | do is first find out which one of these six photos best represents your current body fat percentage | 先找出这六张照片中哪张 代表你目前身体肥胖的比例 |
| 0:16 | and where you're at right now. | 还有你现在的状况 |
| 0:18 | Now in order to successfully strip off that stubborn belly fat | 现在为了成功地剥掉那个固执的肚子脂肪 |
| 0:21 | you're going to have to get down to ideally around 10% body fat or so and by using what we know is | 你将不得不下到理想 大约10%的脂肪左右 通过我们知道 |
| 0:26 | the optimal rate of fat loss to shoot for we can get a rough estimate shown here of how long this | 最佳的脂肪损失率 拍摄,我们可以得到一个粗略的估计 在这里显示 多长时间 |
| 0:32 | process will take you to do based on where you're at right now and assuming that you stay consistent | 过程需要你做 基于你现在的位置 并假设你保持一致 |
展开字幕全文（112 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So you're finally ready to do what it takes to lose that stubborn belly fat of yours and I'm | 所以,你终于准备好尽一切可能 失去你那固执的肚子脂肪 而我 |
| 2 | here to help you. | 来帮你 |
| 3 | First though let's determine how long it'll take you to do so. | 我们先确定你需要多长时间 |
| 4 | What I want you to | 我想让你做的 |
| 5 | do is first find out which one of these six photos best represents your current body fat percentage | 先找出这六张照片中哪张 代表你目前身体肥胖的比例 |
| 6 | and where you're at right now. | 还有你现在的状况 |
| 7 | Now in order to successfully strip off that stubborn belly fat | 现在为了成功地剥掉那个固执的肚子脂肪 |
| 8 | you're going to have to get down to ideally around 10% body fat or so and by using what we know is | 你将不得不下到理想 大约10%的脂肪左右 通过我们知道 |
| 9 | the optimal rate of fat loss to shoot for we can get a rough estimate shown here of how long this | 最佳的脂肪损失率 拍摄,我们可以得到一个粗略的估计 在这里显示 多长时间 |
| 10 | process will take you to do based on where you're at right now and assuming that you stay consistent | 过程需要你做 基于你现在的位置 并假设你保持一致 |
| 11 | with the right approach week after week. | 周而复始地采取正确的方针。 |
| 12 | Now for a lot of you this may come as a surprise and is | 现在,对你们很多人来说,这可能是一个惊喜,并且是 |
| 13 | likely a lot longer than what you expected because most of us and myself included obviously want to | 可能比你预期的要长很多 因为大部分人和我显然想 |
| 14 | lose that stubborn belly fat as soon as possible but what most people are unaware of is that there's | 尽快丢掉那个固执的肚子脂肪 但大多数人不知道的是... |
| 15 | actually a physiological catch with belly fat that explains why it's so hard to lose when compared | 其实是用肚皮脂肪的生理捕捉 来解释为什么比起来很难输 |
| 16 | to other areas and explains why you may not be seeing any actual improvement in your belly fat | 并解释为什么你可能看不到 你腹部脂肪的实际改善 |
| 17 | despite your efforts and this has to do with two main reasons with the first and primary reason | 尽管你付出了努力 这与两个主要原因有关 首先是原因 |
| 18 | being that when compared to other areas of your body stubborn areas like your belly fat actually | 和身体的其他地区相比 像你的腹部脂肪一样顽强 |
| 19 | consist of a greater amount of a certain type of fat cell that's very resistant to mobilization | 由较强的某种脂肪细胞组成,这种脂肪细胞具有很强的抗动员能力. |
| 20 | and a lot more difficult to burn off and secondly the subcutaneous fat covering your abdominal area | 更难烧掉 其次是皮下脂肪覆盖你的腹部 |
| 21 | also receives significantly less blood flow than other parts of your body do and this makes things | 血流比身体其他部位少很多 这使得事情 |
| 22 | more difficult because the less blood flow an area of your body receives the more difficult it becomes | 更难 因为血液流得越少 你的身体就愈难接受 |
| 23 | to mobilize and burn off the fat from that area and these two reasons are why your belly fat is | 动员和烧掉那个地区的脂肪 和这两个原因 就是你的肚子脂肪是 |
| 24 | so difficult to lose and it's why certain areas of your body like your face your chest and your arms | 很难失去,这就是为什么你身体的某些部分 比如你的脸,你的胸部和手臂 |
| 25 | {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}会很快地调情 {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}而你肚皮肥胖子这样的更顽固的地区却似乎还保留着 {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}我... | |
| 26 | unchanged the good news however is that losing your belly fat is not impossible it's just that | 但好消息是 失去你的腹部脂肪并非不可能 |
| 27 | most people screw up the process before fat loss can even reach that region but today i'll clear it | 大部分人都会在肥胖损失 到达那个区域之前 搞砸这个过程 但今天我会清理 |
| 28 | all up for you with the three-step protocol that you can use to both lose that stubborn belly fat | 你用三步法 就能把那个顽固的肚子肥掉 |
| 29 | for good and potentially speed up the process at which you lose fat from that region and the first | 并有可能加快你从那个地区和第一个 |
| 30 | step is something that most of you are probably familiar with but it's hands down going to be the | 台阶是你们大多数人可能都熟悉的 但这是下手 |
| 31 | most important step because in order to lose fat from anywhere you need to be in a calorie deficit | 最重要的一步,因为为了从任何地方失去脂肪, 你需要在卡路里不足。 |
| 32 | and your belly fat is no different as it's governed by the same principle and there's no | 你的腹部脂肪没有区别,因为它受同一原则支配,没有 |
| 33 | breaking the law of physics here so to start out you need to be eating at a calorie deficit | 打破物理定律 开始你需要吃卡路里 |
| 34 | and combining this with regular weight lifting for the best results and help you out with this | 再加上正常的举重 才能取得最佳效果 帮你解决这个 |
| 35 | i've compiled basically a starter kit of my past videos in the description box down below | 我在下面的描述框里 基本编了一套我过去的视频 |
| 36 | of how to set up your calorie deficit as well as links to my free workouts that you can get | 如何设置你的卡路里赤字 以及链接 我的免费锻炼 你可以得到 |
| 37 | started with and use right away now although this is what's going to set up the foundation to enable | 现在就开始使用,尽管这是要建立基础 以启动 |
| 38 | you to burn off fat in the first place your belly fat in particular is where things get a little | 首先,你烧掉脂肪,你的腹部脂肪 特别是那里的东西得到一点点 |
| 39 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}接下来的两步就变得至关重要 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}接下来的一步就和现实有关 | |
| 40 | mobilizing your belly fat such that you can start losing fat from that area but the only way to do | 调动你的腹部脂肪 这样你就可以开始失去脂肪 从那个区域,但唯一的方法 |
| 41 | this and is where most people fail with the process is by adhering to step one a calorie | 大部分人因为这个过程而失败的 就是坚持一步卡路里 |
| 42 | deficit for long enough until fat loss starts to finally come off from your belly because remember | 足够长时间的赤字,直到脂肪损失 终于从你的肚子中消失,因为记住 |
| 43 | your body is going to prioritize losing fat in other areas like your chest your arms and your face | 你的身体会优先失去脂肪 在其他方面,如你的胸部 你的手臂和脸 |
| 44 | before it eventually moves on to your belly fat since these other areas are much easier for your | 在它最终移动到你的腹部脂肪, 因为这些其它地区 对你更容易 |
| 45 | body to burn off and use for energy sadly though what happens with most people is they'll implement | 尸体烧掉并用在能量上 可悲的是 虽然大多数人的遭遇是 他们会执行 |
| 46 | step one but then after a month or two of this they see no discernible change in their belly fat | 第一步,但过了一两个月, 他们的腹部脂肪没有明显变化 |
| 47 | and as a result decide to try a new diet for example or just quit altogether since it doesn't | 因此,决定尝试新的饮食 比如说,或者干脆放弃,因为它不 |
| 48 | seem to be working for them but the reality is that they haven't stuck to the plan long enough | 似乎在为他们工作 但现实是 他们没有坚持足够久的计划 |
| 49 | for the fat loss to even have a chance of reaching their belly fat in the first place take a look at | 肥胖损失甚至有机会 到达他们的肚皮脂肪 首先,看看 |
| 50 | dylan here for example who's a member of one of my build science programs as you can see he was | 举个例子,Dylan是 我的一个建筑科学计划的成员,你可以看到他 |
| 51 | able to successfully lean down and strip off a lot of his initial belly fat but let's take a closer | 能够成功地向下倾斜 剥去他最初的肚子脂肪 但是让我们靠近一点 |
| 52 | look at his start and his month two photo for example so imagine if after two months you were | 想想看他的开始和月份的两张照片 比如说,想象一下,如果两个月后你 |
| 53 | to look at these two photos of yourself you'd probably say to yourself that your belly fat | 看这两张照片 你可能会对自己说,你的肚子肥 |
| 54 | hasn't really changed at all the plan just isn't really working and you'll likely quit altogether | 计划没有真正改变 只是没有真正工作, 你会完全退出 |
| 55 | as a result but what you have to realize is that although there may not have been much change in | 因此,你必须认识到,尽管在 |
| 56 | fat if you look closely at other regions like his chest his arms and his face you can clearly see | 如果你仔细观察他胸口等其它区域 他的手臂和面孔,你可以看到 |
| 57 | fat loss occurring in those areas and by dylan refusing to quit and instead sticking to his plan | 在那些地区发生的肥胖损失 以及Dylan拒绝退出 而坚持他的计划 |
| 58 | just a little bit longer he was finally able to see more and more of the fat loss occurring from | 他终于能看到 越来越多的脂肪流失 |
| 59 | his belly but had he quit two months in based on what he saw he would have never given his body | 他的肚子,但如果他退出两个月 根据他看到的东西 他永远不会给他的身体 |
| 60 | the opportunity to eventually mobilize more and more of the stubborn belly fat from his belly | 最终从肚子里 调动出越来越多的固执的肚子脂肪的机会 |
| 61 | and drastically transform his physique as a result meaning that you need to ride out the | 并急剧改变他的体能 从而意味着你需要骑出 |
| 62 | calorie deficit for long enough such that your body has stripped off enough fat from other areas | 卡路里不足的时间足够长,以至于你的身体已经从其他地区剥去足够的脂肪 |
| 63 | and now needs to rely more on burning off your belly fat for fuel and in fact what's really | 现在需要更多依赖 烧掉你的肚子脂肪 燃料,事实上什么才是真正的 |
| 64 | interesting is that multiple papers have indicated that there seems to be an inverse relationship | 有趣的是,多篇论文表明,似乎存在反向关系。 |
| 65 | between your body fat percentage and your abdominal blood flow and as a result of this | 身体肥胖和腹部血流之间 |
| 66 | individuals actually exhibit significantly greater blood flow to their belly fat than less lean | 血流到腹部的脂肪 远远大于稀疏 |
| 67 | individuals do simply meaning that as you gradually strip off more and more fat from other areas of | 个人只是意味着,随着你逐渐地从其他地区剥去越来越多的脂肪。 |
| 68 | your body and get leaner your body will actually start redirecting more and more blood flow to | 身体会变瘦 身体会开始改变血液流向 |
| 69 | your belly fat so that i can start prioritizing and using that for energy which is just more | 让你的腹部肥胖 这样我就可以开始优先 并利用它来获得更多的能量 |
| 70 | reason why you need to ride out that calorie deficit for long enough since the process of | 为何你需要 摆脱卡路里赤字 足够长的时间 从过程 |
| 71 | losing your belly fat is going to naturally speed up every step of the way as your body begins to | 失去你的肚皮脂肪会自然地加快 你身体开始走的每一步 |
| 72 | prioritize that area more and more now despite belly fat being so stubborn there are a couple | 尽管肚皮胖子这么固执 仍有一对夫妇 |
| 73 | things that you can try out to potentially speed up the process first you want to ensure that you | 您可以尝试的事物, 您想要确保您 |
| 74 | regularly performing abs exercises and getting stronger with them over time because although | 经常进行腹部锻炼,并随着时间推移而变得更强,因为尽管 |
| 75 | we know based on a quick look at the research that this isn't going to directly reduce your belly fat | 我们从研究的速记中知道 这不会直接减少你的肚子脂肪 |
| 76 | what it can do is actually build up your abs such that they become more visible even at a higher | 它能做的是 积聚你的腹肌 这样它们就更显眼 甚至更高 |
| 77 | body fat percentage a 2017 paper for example tested this and they found that after 10 weeks | 例如,2017年的论文中,身体脂肪百分比测试了这个,他们发现10周后 |
| 78 | of abdominal training subjects were able to significantly increase the thickness of each | 腹部训练科目的厚度能够大大提高 |
| 79 | portion of their abs which in theory would mean that you just wouldn't have to get as lean to get | 部分的腹部 理论上意味着 你只是不需要 得到那么精细 |
| 80 | your six pack to really pop through that belly fat the way you wanted to so what i'd recommend is to | 你的六包肉 真正地通过肚皮脂肪 像你想要的方式 所以我建议 |
| 81 | incorporate various weighted abs exercises into your weekly routine and overload them with weight | 将各种加权腹肌锻炼纳入你的每周例行工作,使其超重 |
| 82 | over time just like you would any other muscle in order to grow them and i do have a video on this | 随着时间的推移,就像你愿意任何其他的肌肉 为了培育它们,我有一个视频 关于这个 |
| 83 | which i'm just going to link down below in addition to this though a recent 2017 paper has suggested | 虽然最近2017年的一篇论文建议 |
| 84 | that you can even take this a step further and potentially spot reduce fat from your belly | 你甚至可以更进一步 并潜在的点 减少脂肪从你的肚子 |
| 85 | the theory was that since we know that fat mobilization is decreased when there's poor | 理论是,因为我们知道 脂肪动员减少 当有穷人 |
| 86 | flow to that region what you can do is exercise the muscles surrounding that specific region | 流动到那个区域,你可以做的是锻炼周围的肌肉 |
| 87 | to first increase the blood flow there and then follow this up with low intensity cardio which | 首先增加那里的血液流动 然后用低强度心肌跟进 |
| 88 | predominantly uses fat for fuel to then burn off the fat that's been mobilized from that area | 主要是用脂肪作为燃料 然后烧掉从那个地区动员出来的脂肪 |
| 89 | so they put this theory to test by having two groups perform either an upper body workout | 所以他们用这个理论来测试 两个组要么进行上体运动 |
| 90 | or lower body workout followed by 30 minutes of low intensity cycling for three days per week for | 后30分钟低强度循环,每周三天 |
| 91 | what they found is that although both groups ended up losing the same amount of total fat | 他们发现,虽然两组人 最终损失了相同的总脂肪量 |
| 92 | the upper body group lost significantly more upper body fat and the opposite was true for the lower | 上体组失去的上体脂肪明显增加 而下体则相反 |
| 93 | body group now although this has yet to be replicated and was done on a small sample size | 目前虽然尚未复制,但样本规模较小 |
| 94 | it was nonetheless a very well-run study and it does indicate that spot reduction may indeed be | 不过,这是一项非常良好的研究,它确实表明,当场减少的确是 |
| 95 | possible and in theory applying this to your belly fat you could for example perform an ab | 可能的话,从理论上说,你可以用这个来做腹脂肪 比如说,你可以做腹肌 |
| 96 | workout to first increase the blood flow and the fat mobilization from that region and then | 努力增加血流 和脂肪从那个地区动员,然后 |
| 97 | follow that up with 30 minutes or so of low intensity cardio to then selectively burn off | 跟踪30分钟左右的低强度心肌 然后有选择地烧掉 |
| 98 | the fat that's been mobilized but all in all i wouldn't get too excited over this it does make | 已经动员起来的胖子... ...但总之,我不会因为这个而太兴奋 |
| 99 | for a good experiment to at least try out and it does have some merit but at the end of the day | 做个好实验,至少试一次,确实有优点 但最后 |
| 100 | steps one and two need to be where you put most of your focus and effort because it's been proven | 步骤一和步骤二需要放在你大部分的注意力和努力的地方,因为它已经证明 |
| 101 | time and time again in the literature and in my experience that by applying those two steps alone | 根据我的文献经验 单靠这两步 |
| 102 | your stubborn belly fat will eventually be mobilized and burned off so put your focus there | 你那固执的肚子肥肉 终究会被卷起来烧掉 所以把注意力放在那里 |
| 103 | and then use step three once you have that down to potentially speed up the process and for a step | 然后用第三步 一旦你得到了它 有可能加快进程 并作为一个步骤 |
| 104 | by step program that puts this all together for you such that you know exactly how to train | 由步骤程序 把这些都放在你身上 这样你才知道如何训练 |
| 105 | and what to eat week after week to lean down and strip off fat as quickly as possible just like | 一周又一周地吃什么 慢慢地把脂肪剥下来 |
| 106 | and several other members have done with their build with science programs then simply head on | 以及其他几位成员在科学计划上 完成了他们的建设 然后直接开始 |
| 107 | over to buildwithscience.com and take the analysis quiz to discover what program is best for you and | 来构建科学.com 并接受分析测试 来发现什么程序最适合你和 |
| 108 | your specific situation anyways guys i hope you enjoyed this one please show your support by giving | 无论如何,你的具体情况 我希望你们喜欢这个,请通过给 |
| 109 | the video a like leaving a comment down below as to what you'd like to see me cover next subscribe | 视频就像在下面留下一个评论 关于你希望看到我覆盖下一个订阅者 |
| 110 | to the channel and turning on notifications for the channel as well as this all really does help | 到频道,打开频道的通知 以及这一切真的有用 |
| 111 | me out thank you all so much for the continued support i really do appreciate it and see you | 感谢大家的不断支持 我真的很感激,再见 |
| 112 | next time | 下一次 |
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