"the afterburn effect" and what it is and how you can get

何謂「運動後燃脂效應」以及如何可以讓你

super ripped and why we based our whole program on it

變得超級健壯 以及我們為何將整個課程內容建基於此

so the afterburn effect, what it is is it's when your body burns calories

運動後燃脂效應是什麼？是當你身體運動後

up to 48 hours after you finish working out

卡路里可以燃燒持續48小時

so you can work out today and up to 48 hours afterwards, you're continuously still

所以你今天運動玩後連續48小時仍在

burning calories

燃燒卡路里

very different than a normal workout because usually you go to gym for let's say

跟一般健身行程很不一樣的是 你通常會在健身房待大概

45 minutes or an hour

45分鐘或一小時

you workout, your heart rate is high, your body temperature is high

你開始健身 心跳率上升 體溫也上升

but the moment that you're done working out, your rate drops back down

但當你做完運動時 你的心跳率會下降

and so is your body temperature and you stop burning calories

體溫也是 然後卡路里停止燃燒

The problem with that is there's 24 hours in a day

問題是一天有24小時

but if you burn calories for only one hour. What you're burning the other 23 hours?

但你若只燃燒一小時 剩下23小時要燃燒什麼?

Now unless your job is very very physically active and you're continuously

除非你的工作極度需要體能上的活動或你會持續

running around throughout the day,

一整天的跑來跑去

most of us I find are just sitting around and they're not burning as much

我發現大部分的人只是坐在那兒並未燃燒

calories as they need to they need to

足夠的卡路里

which is why normal people have such a hard time losing weight and losing fat

這就是為何一般人減重或減脂時會遇到困難

because you're not burning enough calories throughout the day

因為你整天下來並未燃燒足夠的卡路里

but the afterburn effect allows you to burn calories

但運動後燃脂效應讓你在48小時後

48 hours afterwards continuously here's a good example

持續燃燒卡路里 這裡有個好例子

Think about, let's say working on your chest. you have two exercises. You have a

就胸肌的訓練來說 你有兩種訓練 一種是

bench press and you have a cable fly

平板臥推 另一種是拉力器夾胸

where you're grabbing the cables and you go like this and you work your chest

你像這樣抓著拉力器來訓練胸肌

So a cable fly, when you do this, it just works your chest. When you have a bench press,

所以當你做拉力器 只能訓練到胸肌 當你做平板推臥時

it works your chest, your shoulders and it works your triceps.

可以訓練到你的胸肌 肩膀 及 三頭肌

Three muscle groups verses cable fly one muscle group.

三個肌肉群對上拉力器的一個肌肉群

So three muscle groups burns more calories

所以三個肌肉群可以燃燒更多卡路里

uses more muscle fuel and in turn are going to activate

使用更多肌肉燃料也可以因而啟動

the afterburn, so you've got to make sure you're doing the right exercise, too.

運動後燃脂效應 所以你也要確定是否做對運動

Now keep this in mind guys you can't go ahead and just jump onto the training with

現在請記住：你們不行直接開始用運動後燃燒技巧

the afterburn techniques right away

來訓練

you have to get your body ready because people that are in my program

你得先讓自己的身體做好準備 因為我課程中的許多人

we have a lot of things that we have to do before we actually start triggering the afterburn effect

在我們開始真正啟動運動後燃燒效應之前 我們還有很多事得做

So keep this in mind if you're not a member in our program no worries

所以請記得：你如果並非此課程的一員 不用擔心

What I want to do though is to A) Make sure you're doing the right exercise

我想做的其實是 A.確保你做對運動

by far the next two weeks

接下來兩週

try this. And make sure you do the right exercise, keep them compound,

試試這個 然後確保你是在做正確又多樣的運動

multi-muscle groups when you're doing the exercises

在做運動時有訓練到多個肌肉群

Make sure you rest time keep it anywhere from about 60 seconds up to 90 seconds

確保你的休息時間介於60-90秒間

and also be consistent on your workouts. Workout anywhere from about

以及訓練是有一致性的 一週的訓練大概介於

4 to about 6 days a week

4到6天

for the next two weeks to get your body ready game. Afterwards, you can start applying

在接下來的兩週來讓你的身體準備好 之後你可以開始運用

the other techniques which is keeping your rep slower, use your heavy weight

其他技巧 像是反覆次數變慢及運用體重

keeping your rest times even lower and

減少休息時間並且

also keeping the sets a lot higher and your set range should be anywhere from about

也提高組數 組數範圍應大概介於

6 even up to about 8 sets, because remember you gotta have enough volume to completely

6至甚至8組 因為記住你得有足夠的強度來完全

drained down the fuel inside your muscles. So if you want more information on the afterburn

耗盡你肌肉中的燃料 所以你若想要知道更多關於後燃燒的資訊

check out the website SixPackShortcuts.com I'll see you guys next time

請上Sixpackshortcuts.com 我們下次見