We see that it doesn't help for weight loss, doesn't help for fat loss.

我們看到它對減肥、減脂沒有幫助。

People spend more time at the gyms doing cardio than they ever have and yet we have a worse obesity problem than we ever have.

人們在健身房做心肺運動的時間比過往還長，但社會上肥胖問題卻史無前例地糟。

Well, that's bad news, isn't it?

嗯，那是個壞消息，不是嗎？

That is bad news.

確實是壞消息。

In the book, if I remember correctly,

如果我沒記錯，你在書中說：

you say that exercise isn't the best approach, isn't the only approach, one should consider when thinking about dropping weight and reducing waist size.

運動不是想要減重並縮小腰圍時，應該考慮的最佳或唯一方法。

A lot of people might be surprised by that.

很多人可能對此感到驚訝。

Yeah, so, some of the concepts that I talk about in the book around exercise, the way I phrase it is, I want you to get more activity.

是的，我在書中談到圍繞運動的一些概念，我的表述方式是，希望你能夠更多地活動。

One of the mistakes that I see people making is that they focus on doing periods of exercise.

我看到人們犯的一個錯誤是，他們專注於持續一段時間的運動。

They say, "I'm gonna go to the gym and work out for an hour," "I'm gonna go run and," you know, "for an hour,"

他們會說：「我要去健身房鍛鍊一個小時」、「我要去跑步一個小時」，

and they don't pay attention to getting enough activity throughout the rest of their day.

但卻沒留意在一天剩餘時間內獲得充裕的活動。

So, I try to get people to refocus on just getting more activity throughout your day.

所以說，我試著要讓人們專注於提升一天的活動量。

And then when it comes to your exercise and your metabolic health,

然後當涉及你的運動和代謝健康時，

the most important part of building metabolic health through exercise is going to be building and maintaining your muscle.

透過運動建立代謝健康的最重要部分將是鍛鍊和維持你的肌肉。

Muscle is very unique when it comes to our metabolic health.

當涉及新陳代謝健康，肌肉是非常獨特的。

Muscle is metabolically active throughout your day.

肌肉在你一整天中都會進行新陳代謝。

And, so, when you focus on building and maintaining muscle, it's going to better support your health, your metabolic health,

所以說，當你專注於鍛鍊並保持肌肉時，它將會更好地維繫你的健康和新陳代謝健康，

than if we're just trying to do the cardio exercise and burning the extra calories during that time that we are exercising.

優於僅嘗試做心肺運動並在運動期間燃燒多餘的熱量。

'Cause you say here on page 72, "...keep it in mind that research shows cardio is an unreliable tactic for fat loss."

因為你在書中第 72 頁說：「⋯⋯請記住，研究顯示心肺運動是個不可靠的減脂方法。」

That's a shock to most people because we've been taught that cardio is everything.

那對大多人是很震驚的事，因為我們被教導心肺運動就是一切。

Right.

沒錯。

So, when we look at the science around cardio, you know, chronic cardio exercise, what most people think of as jogging or running at the gym,

所以說，當我們觀察心肺運動的科學時，慢跑或在健身房用跑步機等長期心肺活動，

we see that it doesn't help for weight loss, doesn't help for fat loss.

我們發現它對於減重、減脂沒幫助。

And that's why I don't want people to focus on cardio.

這就是我不希望人們專注於心肺運動的原因。

And, you know, when we look at the macro level of this,

而當我們從宏觀面來看時，

we have more gyms today than we ever have, people spend more time at the gyms doing cardio than they ever have,

我們今日的健身房數量比過往還多、人們花在健身房做心肺運動的時間也比以前都還多，

and, yet, we have a worse obesity problem than we ever have.

然而，社會上的肥胖問題比以往任何時候都嚴重。

So, cardio is not effective for weight loss⏤science is pretty clear on that

所以說，心肺運動對減肥是無效的，科學很清楚地指明這點。

(That) Doesn't mean that cardio doesn't have benefits, and I'm not telling people, "Stop all the cardio that you're doing."

這不代表心肺運動沒有好處，我也沒有告訴人們：「停止所有你正在做的心肺運動。」

I just don't want people to think that only by doing cardio are they going to be able to lose weight and lose fat and have long-term success around that.

我只是不希望人們認為只有透過心肺運動，他們才能夠減重、減脂，並擁有長期的成功。

Why, you know⏤

為什麼，你知道——

I think that surprises people because, you know when I do cardio, I sweat.

我覺得那會讓人們很驚訝，因為當我做心肺運動時，我會流汗。

Yep.

是的。

And I can feel it just⏤it feels like the fat is melting and it's pouring off my skin.

然後我可以感覺——那感覺像是脂肪正在融化並從我肌膚上流失。

- So, I'm like, you know, I must be losing weight. - Right.

- 所以我心想，我一定是在減重。 - 是。

But, so, it seems like a bit of a head spin that... that that's not helping me lose weight.

所以說，那並未幫助我減肥這件事讓人有點頭暈。

Why isn't it helping me lose weight?

為什麼它沒有幫助我減肥？

Yeah, there are two reasons that it doesn't help you lose weight.

嗯，有兩個它無法幫助你減肥的原因。

Number one is, for most people, after they do a lot of cardio, they get hungry and they eat more,

第一，對於大多數人來說，在他們做了大量心肺運動後，會感到飢餓，

so, they kind of counterbalance whatever extra calories they may have burnt off doing the cardio.

所以他們會吃得更多，以便抵消他們在心肺運動時可能已經燃燒的額外熱量。

Is that... is that in-built or is that just, you know, it's that the brain...?

那是內建的還是只是腦子⋯⋯？

I think it is; I think it's our body's, sort of, homeostatic mechanism.

我覺得是，我認為是我們身體的穩態機制。

And the other problem with, you know, thinking you're going to lose weight just by doing cardio is, it's really relying on the calories-in-calories-out model.

而另外一個問題是，光透過心肺運動來減肥，這單純是依靠攝取多少燃燒多少熱量的模型。

So, again, the underlying assumption there is that if we just burn more calories, that will compensate for the extra calories that we've been eating.

所以，這裡的基本假設是，如果我們只是燃燒更多的熱量，這將補償我們一直在吃的額外熱量。

And, again, we see that that doesn't work over and over again; we know that our body actually adjusts the amount of calories that it burns.

我重申，這種做法一次又一次地不起作用，我們知道我們的身體實際上是在調整它所燃燒的熱量。

And if you go and you do that hour at the gym, during that hour, you're going to have burnt more calories,

如果你去健身房做那一小時的運動，在那一小時裡，你會燃燒更多的熱量，

but during the other 23 hours of the day, your body is actually gonna burn less calories to make up for that.

但在一天剩下的 23 個小時裡，你的身體實際上會燃燒更少熱量以彌補這一點。

Well, that's bad news, isn't it?

嗯，那是個壞消息，不是嗎？

That is bad news.

那是壞消息。

And... and, you know, the extra point there is, when we build muscle, muscle bui⏤muscle burns more calories throughout the day.

而額外的一點是，當我們鍛鍊肌肉時，肌肉在一天中會燃燒更多熱量。

So, that's the other reason that the focus on muscle-building is really the most effective way to exercise your way to weight loss.

這是另一個原因，即專注於肌肉鍛煉確實是鍛煉減肥的最有效方法。

So, ok, so, weight-lifting, you would advise as a preferential way to lose fat and improve our metabolic health versus just, like, going for a jog.

所以說，你會建議舉重作為一個減掉脂肪和改善我們的代謝健康的較佳方式，而不是去慢跑。

Right.

沒錯。

Even if I'm burning 500 calories on my jog versus 500 ca⏤burning 500 calories doing weight-lifting.

即使我在慢跑時燃燒 500 卡，在舉重時也燃燒 500 卡。

You think that the weight-lifting calories burn are more important for weight loss than the jogging calories.

你認為舉重燃燒的熱量比慢跑的熱量對減肥更重要？

Yeah, so, when we look at the science around building muscle resistance exercise, as I said, we see two unique benefits to building muscle.

是的，當我們觀察圍繞著建立肌肉阻力運動的科學，正如我說的，我們看到鍛鍊肌肉的兩個獨特好處。

Number one is that that muscle is going to be more metabolically active tissue that we're gonna have on us all the time.

第一，肌肉將是更多代謝活躍的組織，將一直存在我們身上。

So, we're gonna be burning more calories throughout the day, despite, you know, the activity that we're doing.

所以說，不管我們正在做什麼活動，我們一天中都會燃燒更多熱量。

But... but aren't we just gonna get more hungry?

但我們不會變得更餓嗎？

We don't seem to get more hungry from those, I... I guess, from that metabolic activity.

嗯，我們似乎沒有從那些人那裡得到更多的飢餓感。

It's not the same as doing the cardio making us more hungry.

它跟心肺運動帶給我們的飢餓感不一樣。

The other unique thing about muscle, though, to understand, is that, as we age,

關於肌肉的另一個獨特之處是，我們得了解，隨著我們年齡的增長，

the more that we are able to maintain muscle, the better quality of life that we have and the longer we are going to live.

我們越是能夠保持肌肉，我們的生活品質就越好、我們的壽命就越長。

And again, this has been shown in repeated studies, many different areas, heart disease included,

再說一次，這已經在重複的研究中得到了證明，也出現在包含心臟疾病等不同的領域，

that building and maintaining muscle as we get older is one of the best strategies for living longer and for living better.

隨著我們年齡的增長鍛鍊並維持肌肉是活得更久、更好的最佳策略之一。

It's a bit of a downward spiral, though, isn't it?

但這有點像是惡性循環，不是嗎？

Because, you know, I get older, maybe I'm a little bit more inactive, maybe I retire, and then I lose muscle.

因為，你知道的，我變老、也許我有點不活躍、也許我退休了，然後肌肉流失。

And as I lose muscle, I become more inactive, and the spiral, the cycle continues.

然後隨著肌肉流失，我變得更不活躍，然後就持續地循環下去。

- So that, you know... - But it doesn't need to be that way.

- 所以，你知道⋯⋯ - 但情況可以不用那樣。

We can maintain muscle throughout our older age.

我們可以在較年長期間維持肌肉。

And the keys to doing that is to maintain your metabolic health, is to be eating enough protein, is to be eating whole real food,

而做到的關鍵是維持新陳代謝健康、攝取足夠蛋白質、食用全天然食品，

and is to be continuing to do resistance exercise, resistance activities throughout your life span.

以及持續地在生命期間繼續進行阻力鍛鍊、阻力活動。

And we can actually maintain muscle as we get older.

而我們實際上可以隨著年齡增長維持肌肉。

If you love the "Diary of a CEO" brand and you watch this channel, please do me a huge favor, become part of the 15% of the viewers on this channel that have hit the subscribe button.

如果你喜歡 Diary of a CEO 這個品牌，也有在收看頻道，請幫我一個忙並成為 15% 已經點擊訂閱的頻道觀眾之一。

It helps us tremendously, and the bigger the channel gets, the bigger the guests.

那對我們會有極大幫助，而頻道越強大、來賓就會更大咖。