【双语音+文稿】减少内脏脂肪的最快有效方法（科学依据支持）
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剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【双语音+文稿】减少内脏脂肪的最快有效方法（科学依据支持） | 9:42 |
P1 · 【双语音+文稿】减少内脏脂肪的最快有效方法（科学依据支持） p01 英文版 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | You can lose a lot of weight and still be stuck with belly fat. | 你可以减了很多体重, 仍然被困在肚子脂肪。 |
| 0:04 | And that's because abdominal fat isn't just under your skin. | 那是因为腹部脂肪不只是在皮底下 |
| 0:06 | It's also visceral fat that's packed around your internal organs. | 它也是粘着脂肪 包裹在你的内脏。 |
| 0:10 | So it's packed around your stomach and your liver and your pancreas. | 所以它包在你的胃 肝脏和胰腺上 |
| 0:14 | And this is the fat that drives a lot of the chronic conditions that are slowly killing us today. | 而这种脂肪 驱动了很多慢性病 这些疾病正在慢慢地杀死我们。 |
| 0:19 | So visceral fat is what drives diabetes and fatty liver and heart disease and even cancer. | 因此,粘性脂肪是驱动糖尿病,脂肪肝病,心脏病,甚至癌症的原因. |
| 0:25 | But the good news is that while visceral fat is dangerous, | 但好消息是 虽然内脏脂肪是危险的 |
| 0:28 | it's also the easiest fat to lose once you know how to target it. | 它也是最容易失去的脂肪 一旦你知道如何瞄准它。 |
| 0:32 | So in this video, I want to show you the fastest way to specifically target visceral fat | 所以在这段视频中,我想告诉你 最快的方式 专门瞄准内脏脂肪 |
| 0:37 | and how to burn it off quickly. | 如何迅速烧掉它 |
展开字幕全文（152 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You can lose a lot of weight and still be stuck with belly fat. | 你可以减了很多体重, 仍然被困在肚子脂肪。 |
| 2 | And that's because abdominal fat isn't just under your skin. | 那是因为腹部脂肪不只是在皮底下 |
| 3 | It's also visceral fat that's packed around your internal organs. | 它也是粘着脂肪 包裹在你的内脏。 |
| 4 | So it's packed around your stomach and your liver and your pancreas. | 所以它包在你的胃 肝脏和胰腺上 |
| 5 | And this is the fat that drives a lot of the chronic conditions that are slowly killing us today. | 而这种脂肪 驱动了很多慢性病 这些疾病正在慢慢地杀死我们。 |
| 6 | So visceral fat is what drives diabetes and fatty liver and heart disease and even cancer. | 因此,粘性脂肪是驱动糖尿病,脂肪肝病,心脏病,甚至癌症的原因. |
| 7 | But the good news is that while visceral fat is dangerous, | 但好消息是 虽然内脏脂肪是危险的 |
| 8 | it's also the easiest fat to lose once you know how to target it. | 它也是最容易失去的脂肪 一旦你知道如何瞄准它。 |
| 9 | So in this video, I want to show you the fastest way to specifically target visceral fat | 所以在这段视频中,我想告诉你 最快的方式 专门瞄准内脏脂肪 |
| 10 | and how to burn it off quickly. | 如何迅速烧掉它 |
| 11 | So we're going to go over the best foods and drinks to incorporate into your regimen. | 所以我们要检查一下最好的食物和饮料 以便融入你的治疗方案 |
| 12 | And then I want to go over the best exercises that will give you the biggest bang for the buck. | 然后,我想看看最好的练习, 这将给你 最大的一击为一块钱。 |
| 13 | So let's start with food because what you eat every day either feeds your visceral fat or it starts it. | 我们从食物开始吧,因为你每天吃的东西 要么喂你的内脏脂肪, 要么它开始。 |
| 14 | And one of the most powerful weapons against visceral fat are carotenoid-rich foods. | 对内脏脂肪最强大的武器之一 是富含肉类的食物 |
| 15 | And carotenoids are just natural pigments in plants. | 而木卫一只是植物中的天然色素. |
| 16 | They're what give carrots their orange color and that's what make tomatoes red | 他们让胡萝卜的橙色 也让番茄红 |
| 17 | and that's what gives spinach that dark green color. | 这就是菠菜的深绿色 |
| 18 | But it's not just the color. | 却不单是色. |
| 19 | Carotenoids are powerful antioxidants. | 木卫一是强抗氧化剂. |
| 20 | And that's important because so much of what causes visceral fat is energy excess | 这很重要 因为造成粘性脂肪的原因 大多是能量过剩 |
| 21 | that eventually leads to inflammation and disrupted metabolism. | 这最终导致炎症 并干扰了新陈代谢。 |
| 22 | So carotenoids reduce that stress by neutralizing free radicals | 所以Carotenoids通过中和自由基来减轻压力 |
| 23 | or it's these unstable molecules that just damage cells. | 或者是这些不稳定的分子 只会破坏细胞 |
| 24 | And by removing free radicals, carotenoids help you stabilize your genes. | 通过去除自由基,卡通素有助于稳定你的基因. |
| 25 | And specifically, carotenoids can actually help turn on genes that burn more fat | 具体地说,类固醇可以帮助打开 燃烧更多脂肪的基因 |
| 26 | and they actually quiet down genes that tell your body to store fat. | 他们实际上静下来的基因 让你的身体储存脂肪。 |
| 27 | And there was an interesting study that was a randomized double-blind trial in Japan | 有个有趣的研究 是日本的随机双盲试验 |
| 28 | that looked at whether carotenoid intake affects visceral fat. | 研究了类固醇摄入是否影响内脏脂肪。 |
| 29 | And what they found was that just eight weeks of eating carotenoid-rich vegetables | 他们发现只有八个星期 吃着富含肉类的蔬菜 |
| 30 | reduced visceral fat. | 减少内脏脂肪。 |
| 31 | Especially the group that was randomized to the high lycopene and low lutein group | 特别是随机化成高脂和低脂组的组 |
| 32 | which in that study consisted of carrots and shibuki cabbage. | 由胡萝卜和小白菜组成 |
| 33 | But I want to emphasize all four groups that ate carotenoid-rich vegetables | 但我想强调,所有四个群体 吃丰富的肉类蔬菜 |
| 34 | lowered their visceral fat. | 降低他们的内脏脂肪。 |
| 35 | So how do you get these carotenoids from your diet? | 那你是怎么从饮食中得到这些马铃薯的? |
| 36 | Well, just target your favorite colorful vegetables. | 好吧,只是瞄准你最喜欢的多彩蔬菜。 |
| 37 | So things like carrots and sweet potatoes and bell peppers and spinach and squash, you name it. | 胡萝卜 甜薯 铃椒 菠菜 壁球 都由你来命名 |
| 38 | Any colorful vegetable or fruit is likely to be rich in some type of carotenoid | 任何多彩的蔬菜或水果 都可能富含某种类木薯 |
| 39 | and it will help you lose your visceral fat. | 它会帮助你失去你的内脏脂肪。 |
| 40 | Now, after carotenoids, another special compound that you need to target is catechins. | 现在,在Carotenoids之后, 你需要瞄准的另一个特殊化合物是阴囊。 |
| 41 | And these are flavonoid polyphenols which also act like antioxidants | 这些是氟虫素多酚 也有抗氧化剂的作用 |
| 42 | and they reduce inflammation. | 并减少炎症。 |
| 43 | Now, my favorite way to get catechins is by drinking green tea. | 现在,我最喜欢的得到阴囊的方法 是喝绿茶。 |
| 44 | And you hear it all the time, green tea burns fat. | 你总是听到, 绿茶烧肥。 |
| 45 | And it does. | 它确实如此。 |
| 46 | And it does so because it's rich in catechins. | 它之所以这样做,是因为它富含阴囊. |
| 47 | These compounds basically change how your body handles fat | 这些化合物基本上改变了你身体处理脂肪的方式 |
| 48 | and specifically visceral fat. | 特别是内脏脂肪。 |
| 49 | And catechins help with fat regulation in so many different ways. | 而阴道通过很多不同的方式帮助脂肪调节. |
| 50 | So first, catechins boost your fat oxidation and energy expenditure. | 首先,阴道会增加你的脂肪氧化和能量消耗。 |
| 51 | So they stimulate the nervous system just to burn up more fat | 所以它们刺激神经系统 只是为了燃烧更多的脂肪 |
| 52 | and boost your overall metabolism. | 并提升你的总体新陈代谢。 |
| 53 | And on top of that, catechins also inhibit fat processing enzymes like lipase. | 此外,阴囊还抑制脂酶等脂肪加工酶. |
| 54 | So they block fat that we eat from being absorbed in the first place. | 因此,它们阻断了我们最初所吃的脂肪。 |
| 55 | And the reason green tea is so powerful is green tea also contains caffeine | 绿茶之所以如此强大 是因为绿茶也含有咖啡因 |
| 56 | which can work synergistically with catechins to enhance the fat utilization or fat burning. | 它们可以协同下水道来提高脂肪的利用率或脂肪燃烧。 |
| 57 | And there was a double-blind placebo-controlled randomized trial in Japan | 在日本发生了双盲安慰剂的随机试验 |
| 58 | that showed that just 12 weeks of drinking catechin-enriched green tea | 这说明只有12周的时间喝着 浓藏的青茶 |
| 59 | which was about 600 milligrams of catechins per day | 每天大约600毫克的阴囊 |
| 60 | resulted in a significant reduction in visceral fat. | 导致内脏脂肪大量减少。 |
| 61 | Now, just remember, most green teas are high in catechins | 现在,记住,大多数绿茶都是高的 |
| 62 | but to really maximize the benefit, you want to target green teas that are minimally processed. | 但为了真正实现最大效益,你想要瞄准那些经过最小加工的绿茶. |
| 63 | So those would be matcha or sencha teas. | 所以这些是火柴或桑查茶 |
| 64 | Now, in the grand scheme of things, anything that leads to an energy deficit | 现在,在万物大计中,任何导致能源短缺的东西 |
| 65 | or a calorie deficit will help you lose weight and it will help you lose visceral fat. | 或者卡路里缺血会帮助你减肥 也会帮助你减肥 |
| 66 | But targeting these right foods and drinks will help you get there much faster. | 但是,瞄准这些正确的食物和饮料会帮助你更快到达那里. |
| 67 | And once you've dialed in the right foods, the correct exercise regimen will become that magical multiplier. | 一旦你拨了正确的食物, 正确的锻炼方法就会变成神奇的倍数。 |
| 68 | In fact, the correct type of exercise is a big must when it comes to losing visceral fat quickly. | 事实上,在迅速失去内脏脂肪时,正确的运动类型是巨大的必须. |
| 69 | And we have studies like this meta-analysis of 117 studies | 我们也有这样的研究 117项研究的元分析 |
| 70 | that show that even though both diet and exercise can reduce visceral fat, | 尽管饮食和运动都能够减少内脏脂肪, |
| 71 | diet has a larger effect on total body weight loss | 饮食对总体重减少的影响更大 |
| 72 | while exercise tends to have superior effects on reducing visceral fat. | 锻炼往往对减少粘性脂肪有优越的效果。 |
| 73 | And there's an older but a very interesting study that showed just how powerful small dose of exercise can be. | 还有一个更古老但非常有趣的研究, 显示了小剂量的锻炼能有多强大。 |
| 74 | So in this study, just two 45-minute cycling sessions per week at 75% of the VO2 peak for two months | 因此在本研究中,每周只有两次45分钟的循环赛,时间为VO2高峰期的75%,为期两个月. |
| 75 | reduced visceral fat by 48%. | 内脏脂肪减少48%。 |
| 76 | So almost half in just two months. | 在两个月内就快一半了 |
| 77 | And not only that, but this group also improved insulin sensitivity by 41% | 不仅如此,而且这个群体还提高了41%的胰岛素敏感度 |
| 78 | and lost 18% of subcutaneous fat. | 并损失18%的皮下脂肪。 |
| 79 | And this wasn't strenuous exercise by any means that they had to do twice a week. | 这绝不是他们每周必须做两次的艰苦锻炼。 |
| 80 | What they did in the study was they measured the intensity as VO2 peak as opposed to VO2 max. | 他们在研究中所做的是,他们测量强度为VO2峰值,而不是VO2最大值. |
| 81 | So it's hard to tell exactly what 75% looked like for that average participant. | 所以很难说出75%的参与者是什么样的人。 |
| 82 | But since the people in the study were likely not professional athletes, | 但由于研究中的人可能不是职业运动员, |
| 83 | I assume their VO2 peak was lower than their VO2 max or zone 3 range or about 70 to 80% of maximum heart rate. | 我猜他们的VO2峰值低于他们的VO2最大值或3区范围,或约为最大心率的70%至80%. |
| 84 | So this exercise would actually put them in the low moderate intensity. | 因此,这种锻炼实际上会使它们处于低温强度. |
| 85 | It's that intensity where you can still hold the conversation and speak in full sentences, | 正是如此,你仍然可以 保持对话,并说完整的句子, |
| 86 | but you just sound a little winded. | 但你只是听起来有点风。 |
| 87 | And another interesting trend that we see from those studies is that the total body weight | 我们从这些研究中看到的另一个有趣的趋势是 总体重 |
| 88 | stayed about the same. | 一直没变 |
| 89 | So remarkable changes in dropping their visceral fat and improving their insulin sensitivity | 在降低内脏脂肪 提高胰岛素敏感度方面 |
| 90 | even though there are no measurable changes on the scale. | 尽管在规模上没有可衡量的变化。 |
| 91 | And this is such an important point that I always talk about with my patients. | 这一点很重要,我总是和病人谈论。 |
| 92 | Do not get discouraged if you're doing all the right things when it comes to nutrition and movement | 在营养和运动方面,如果做正确的事,不要灰心 |
| 93 | and proper exercise, but the weight is just not coming off. | 和适当的锻炼, 但体重只是没有下降。 |
| 94 | More often than not, the scale is a pretty poor indicator of your progress | 更常见的是,这个尺度 是一个相当差的指标 你的进展 |
| 95 | because the number on the scale does not necessarily show the changes in your body composition | 因为天平上的数字不一定显示你身体组成的变化 |
| 96 | and loss of fat mass. | 和损失脂肪量。 |
| 97 | Now what's the best type of exercise that will help you lose visceral fat and it will help you do it fast? | 最好的运动类型是什么 能帮助你失去粘性脂肪 并能帮助你快速完成? |
| 98 | Well, a recent systematic review and meta-analysis that looked at 84 randomness control trials | 最近进行的系统审查和元分析 研究了84个随机性控制试验 |
| 99 | showed that it's the vigorous intensity aerobic exercise and high intensity interval training, | 显示这是强烈的强度有氧运动 和高强度间隔训练, |
| 100 | or HIIT, that are the most effective exercise modalities for reducing visceral fat. | 或HIIT,这是减少粘膜脂肪的最有效练习方式. |
| 101 | And resistance training was still beneficial, but just not as effective when looking specifically | 抵抗训练还是有益处的, 但只是没有那么有效 具体地看 |
| 102 | at visceral fat reduction. | 减少内脏脂肪。 |
| 103 | And that's not to say forget about resistance training. | 这并不是说忘了抵抗训练 |
| 104 | In fact, resistance training is a must for maintaining your muscle mass | 事实上,抵抗训练是维持肌肉质量的必要条件 |
| 105 | and it's important for your overall health and your metabolism. | 这对你的整体健康和新陈代谢很重要 |
| 106 | But if you want to lose visceral fat fast, like over the next few months, | 但如果你想失去 内脏脂肪快, 像在接下来的几个月, |
| 107 | it's probably better to dial up your cardio. | 最好把心电图拨起来 |
| 108 | Now, if we're choosing between HIIT and aerobic exercise, | 如果我们选择HIIT和有氧运动 |
| 109 | there really isn't a big difference between the effectiveness. | 效果之间真的没什么大区别 |
| 110 | The studies that look at direct comparisons show that both modalities are very similar | 研究直接比较的研究表明,这两种模式非常相似。 |
| 111 | with no statistically significant difference between the two in adults. | 两者在成年人中没有统计上的重大差别。 |
| 112 | Now, if you really want to dig into the data and the literature, | 现在,如果你真的想 挖掘的数据和文献, |
| 113 | there may be a small signal that when it comes to HIIT exercises, | 可能有一个小信号,当涉及到HIIT练习时, |
| 114 | you may get a little bit more effectiveness with running as opposed to cycling. | 运行比骑自行车更有效 |
| 115 | And there's some studies that show that in the kids and young adults under the age of 24, | 一些研究表明 在24岁以下的孩子和年轻成年人中 |
| 116 | HIIT may be more effective than aerobic exercise. | HIIT可能比有氧运动更有效. |
| 117 | But honestly, we're just splitting hairs at this point. | 但老实说,我们只是 分毛在这一点上。 |
| 118 | At the end of the day, the way I see it, | 最终,我的看法是, |
| 119 | it doesn't matter if you do high intensity interval training or if you do aerobic exercise, | 无论你做高强度间隔训练 或者做有氧运动 |
| 120 | or whether for cardio you choose to do cycling or running or rowing or dancing, | 或是你选择骑自行车 跑步 划船 跳舞 |
| 121 | the best exercise is the one you'll actually stick with | 最好的锻炼是 你将真正坚持 |
| 122 | because consistency beats the perfect plan every time. | 因为一致性每次都比完美的计划好 |
| 123 | So the textbook perfect HIIT protocol that you just dread and you only do twice a month | 所以,教科书完美HIIT协议 你只是害怕,你只做两次一个月 |
| 124 | is always going to lose out to that walk that you enjoy | 总是会输给你喜欢的散步 |
| 125 | and are able to do several times a week consistently. | 并且每周能够做几次 |
| 126 | And the ideal protocol, at least based on the studies that are available, | 而理想的协议,至少基于 现有的研究, |
| 127 | would probably be an exercise that you can do at least two to three times a week | 可能是你每周至少可以做两三次的练习 |
| 128 | for at least 45 minutes each. | 每人至少45分钟。 |
| 129 | And whatever you choose, it just has to be at least moderate to vigorous intensity, | 无论你选择什么 它必须至少是中度到强度 |
| 130 | meaning you're getting your heart rate to about 70 to 80% of your maximum capacity. | 也就是说你的心跳达到你最大容量的70%到80% |
| 131 | And if you're not into measuring or tracking your heart rate, | 如果你不想测量或跟踪你的心率 |
| 132 | a good rule of thumb is to do a talk test. | 一个很好的拇指规则是做一个谈话测试。 |
| 133 | You know you're doing a moderate intensity activity if you can talk in full sentences, | 你知道你正在做一个中度的强度活动 如果你能用满句子说话, |
| 134 | but you sound a little out of breath. | 但你听起来有点喘不过气来 |
| 135 | And you know you're doing vigorous intensity exercise if you can only speak | 而且你知道你正在做激烈的锻炼 如果你只能说话 |
| 136 | a few words before pausing and taking a breath. | 在喘口气之前说几句话 |
| 137 | And the beautiful thing about exercise is the fact that the effects that you get | 运动的美妙之处在于 你得到的效果 |
| 138 | are dose-dependent, meaning the more you do, the better are the results. | 剂量依赖,意味着你做的越多,结果就越好。 |
| 139 | There's a recent study in the British Journal of Sports Medicine | 英国"体育医学杂志"最近有一篇研究 |
| 140 | that showed that participants who exercise more or with higher intensity | 显示锻炼强度或强度较高的参与者 |
| 141 | frequently saw proportionally greater reductions in visceral fat. | 内脏脂肪的减少比例往往更高。 |
| 142 | And by contrast, they did not see the dose-dependent response | 相反,他们没有看到剂量依赖的反应 |
| 143 | with caloric restriction or dieting, meaning there's a limit | 和卡路里的限制或饮食, 这意味着有一个极限 |
| 144 | how much you can restrict your calories, | 多少可以限制你的卡路里, |
| 145 | and you really don't see any additional benefit after a certain point. | 而且你确实没有看到任何额外的好处 经过一定的点。 |
| 146 | So you do not need to starve yourself to lose belly fat. | 所以你不需要饿死自己 失去肚皮脂肪。 |
| 147 | Quite the opposite, actually. | 其实恰恰相反 |
| 148 | Get enough calories that still keeps you in a small calorie deficit, | 得到足够的卡路里 仍然让你在小卡路里不足, |
| 149 | but you can gradually step up your activity and exercise | 但你可以逐渐地加强你的活动和锻炼 |
| 150 | if you want to lose your visceral fat faster. | 如果你想更快失去你的内脏脂肪。 |
| 151 | All right, I hope this was helpful. | 好吧,我希望这是帮助。 |
| 152 | Stay healthy, and I'll see you in the next one. | 保持健康,下次见 |
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