字幕列表 影片播放 由 AI 自動生成 列印所有字幕 列印翻譯字幕 列印英文字幕 Oh my, I'm sorry, it's so hard to even see myself in this state because I look this heavy. 哦,天哪,對不起,因為我看起來太沉重了,所以很難看到自己現在的樣子。 Before you see the results I'm about to show you and how I achieved it, I need to take you back to the beginning. 在你看到我即將向你展示的成果以及我是如何做到的之前,我需要帶你回到起點。 It started as an innocent fitness goal. 一開始,它只是一個單純的健身目標。 Hello, it's day two of my fitness series vlog. 大家好,這是我的健身系列視頻博客的第二天。 I'm so sorry, I really do suck at vlogging because I forgot to vlog my lunch and my snack but clearly I'm not going to show you guys everything that I do. 很抱歉,我的視頻錄製真的很爛,因為我忘了錄製我的午餐和點心,但顯然我不會把我做的所有事情都給你們看。 So basically I had like apple cucumber salad for lunch. 所以基本上我的午餐就像是蘋果黃瓜沙拉。 For dinner, I mean this is very little but it's because I ate so much cookies. 晚餐,我是說吃得很少,但這是因為我吃了太多的餅乾。 It's my cheat day but two celery sticks and then some hummus. 今天是我的 "作弊日",不過是兩根芹菜和一些鷹嘴豆泥。 I mean I had a friend over and we made Omeo cookies and I kind of went overboard which 我的意思是,我有個朋友來我家,我們一起做了奧米歐餅乾,我做得有點過火了。 I shouldn't have. 我不該這麼做 I lost control, didn't really lose control actually. 我失去了控制,其實也不是真的失去了控制。 So I think the reason I may have eaten more than usual is because I didn't work out today and I found something. 所以我想,我之所以比平時吃得更多,可能是因為我今天沒有鍛鍊,而且我發現了一些東西。 When I don't work out on a day, it is so much easier for me to eat unhealthy. 如果一天不鍛鍊,我就很容易吃得不健康。 So right now it's like dark outside but I'm going to go on like a really long walk and then after I'm going to do like a 45 minute cardio routine then I got to film a video. 現在外面一片漆黑,但我要去散很長時間的步,然後做 45 分鐘的有氧運動,再拍一段視頻。 So let's see how this goes. 讓我們拭目以待吧。 Oh my gosh, this pimple is so bad. 天哪,這個痘痘太嚴重了。 Normal. 正常。 I'm a normal child. 我是個正常的孩子 Bye. 再見。 Then it spiraled into a destructive weight loss journey. 然後,它就演變成了一場毀滅性的減肥之旅。 It's day six, okay. 今天是第六天 It's been one week really and I already feel like I'm losing something. 才過了一週,我就覺得自己好像失去了什麼。 I don't know. 我不知道。 I feel like I'm like losing weight. 我覺得自己好像在減肥。 I'm kind of having a mild craving for something sweet. 我有點想吃甜食了。 Just an update, I'm on my walk right now after I ate one cookie and some cookie dough. 我吃了一塊餅乾和一些餅乾麵糰後,現在正在散步。 Okay honestly, I don't even remember everything I ate today but from what I remember, it just, it didn't add up to a lot of calories so I'm fine. 好吧,老實說,我都不記得今天吃了些什麼,但從我記得的來看,這些東西加起來的熱量並不高,所以我沒事。 I'm going to eat this. 我要吃這個。 Not the entire thing, don't worry. 不是全部,別擔心。 I'm going to eat like a quarter of it and then I'm going to work out a little more because 我打算吃四分之一,然後再多鍛鍊一下,因為 I feel like it. 我覺得我喜歡。 The thing is with eating, it's like once you start, you want to keep eating, if that makes sense. 吃東西的問題在於,一旦你開始吃,你就會想一直吃下去,如果這能說得通的話。 Like it's hard to just cut it off. 就像很難把它剪掉一樣。 Like I want to eat something else. 就像我想吃點別的東西一樣。 I think I'm going to eat more of that noodle. 我想我要多吃點麵條。 Yeah. 是啊 Oh, I feel so bad. 哦,我感覺糟透了。 Don't want to feel super bloated from eating this. 我可不想因為吃了這個而感到超級臃腫。 Okay, I'm going to eat more. 好吧,我再吃點。 Gosh. 天哪 I can't seem to lose weight. 我似乎減不了肥。 This is so hard. 這太難了 You know what? 你知道嗎? Nobody's perfect. 人無完人。 You're going to have slip ups. 你會有失誤。 Guys, I don't know what to do because I'm clearly failing. 夥計們,我不知道該怎麼辦,因為我顯然失敗了。 I'm not going to lose weight after today. 過了今天,我就不會再減肥了。 I felt lost and confused because I failed so many times. 我感到迷茫和困惑,因為我失敗了太多次。 Okay, honestly, it's so stupid that I'm even crying about weight loss because I should not be. 好吧,老實說,我為減肥而哭泣實在是太愚蠢了,因為我不應該哭泣。 It's like stupid. 這就像愚蠢。 Every time I've done it, I always lose. 每次我都輸。 I always binge in the end or something, and then I cannot get back up. 我總是在最後或其他什麼時候大吃一頓,然後就再也爬不起來了。 I'm stuck. 我卡住了。 I don't know what to do. 我不知道該怎麼辦。 My behavior made me lose respect for myself, and it shattered my confidence. 我的行為讓我失去了對自己的尊重,也打擊了我的自信。 When I'm binging and eating, like I feel a little bit powerless and weak. 當我大吃大喝的時候,就會覺得自己有點無能為力、軟弱無力。 I think about how I think about myself, and it's not nice. 我想了想我對自己的看法,感覺很不好。 It has never really affected me, but lately it has been, and I think it's just the fact with dating and everything. 這從未真正影響過我,但最近一直如此,我認為這只是約會和一切的事實。 It sounds pathetic, but I don't even feel comfortable being in a relationship. 這聽起來很可悲,但我甚至不願意談戀愛。 The only one in my family that struggles with the eating issues, and that's why I am a lot chubbier than the rest of my family. 我是家裡唯一一個在飲食問題上掙扎的人,所以我比家裡其他人胖很多。 I know I'm going to get through this. 我知道我會挺過去的。 I know I'm going to reach my dream body, but... 我知道我會達到我夢想的身材,但是...... And then, I just didn't trust myself anymore. 後來,我再也不相信自己了。 Food controlled my life, and I felt hopeless. 食物控制了我的生活,我感到絕望。 Oh my, I'm sorry. 哦,對不起。 It's so hard to even see myself in this state. 我甚至很難看到自己現在的狀態。 I really don't want to wear these jeans because they just make me look so bad. 我真的不想穿這條牛仔褲,因為它讓我看起來很糟糕。 I mean, I could just wear my sweats again, but even my sweats are starting to get tight on me. 我的意思是,我可以再穿我的運動服,但我的運動服也開始變得緊身了。 And eventually you go numb, because you can't break a heart that's already broken. 最終你會變得麻木,因為你無法打碎一顆已經破碎的心。 But there are always glowing stars in an otherwise slow, dark night. 但是,在這個緩慢而黑暗的夜晚,總會有發光的星星。 Those stars can be hope and faith, power and pride. 這些星星可以是希望和信念,也可以是力量和驕傲。 Everybody has pages in their story they don't read out loud, but I'm choosing to read mine out loud, because maybe someone out there needs to hear the lesson I learned. 每個人都有自己的故事,但我選擇大聲讀出來,因為也許有人需要聽聽我的教訓。 Nobody is going to come and save you. 沒有人會來救你。 You have to save yourself. 你必須自救。 I can't explain it. 我無法解釋。 So it's the night before I go to work out with Steve for the first time ever, and honestly, 這是我第一次和史蒂夫去健身的前一晚 說實話 I'm so dedicated. 我太敬業了 I feel so committed, like, this is it. 我覺得自己很投入,就像,就是這樣了。 It's only day five. 現在才第五天。 How is this even possible? 這怎麼可能? But I don't know, I've never been so excited for something. 但我不知道,我從來沒有為一件事如此興奮過。 It's good to have someone that's holding you accountable, too. 有人對你負責也是件好事。 Yes. 是的。 Like, I don't want to go in, and then after all that work we did, I'm like, I'm sorry, 就像,我不想進去,然後在我們做了那麼多工作之後,我想,我很抱歉、 I ate like five cookies, so like, no progress. 我大概吃了五塊餅乾,所以沒什麼進展。 No, okay, no, no, no, we're going to cut that out. 不,好吧,不,不,不,我們不說這個了。 I can't eat simple carbs like white rice. 我不能吃簡單的碳水化合物,比如白米飯。 Oh, it's enough. 哦,夠了。 Yeah. 是啊 Not anything. 什麼都沒有。 That's enough. 夠了 Cauliflower rice. 花椰菜飯 The waitress just said she's going to bring bread out. 服務員說她要把麵包拿出來。 Okay, now I'm understanding why this is a little difficult. 好吧,現在我明白為什麼這有點困難了。 I'm not sure what Steve would say about these crispy wonton things. 我不知道史蒂夫會怎麼評價這些香脆的雲吞。 I feel like it tastes better with the crispy wonton. 我覺得脆雲吞的味道更好。 Honestly, we're a bit tempting, the bread was a bit tempting, but I turned it all down. 說實話,我們有點誘人,麵包也有點誘人,但我都拒絕了。 How's the pizza, Mom? 披薩怎麼樣,媽媽? I'm not usually a fan of pizza, but like, I just want something, Dad. 我通常不喜歡吃披薩,但我就是想吃,爸爸。 I really want some ruffles. 我真的想要一些荷葉邊。 JoJo, will you come downstairs with me to the market cafe? 喬喬,跟我下樓去市場咖啡廳好嗎? No, you don't need anything. 不,你什麼都不需要。 Oh, truth is, guys, I messed up on turkey day. 哦,事實上,夥計們,我在火雞日那天搞砸了。 Let's talk about what I ate. 讓我們來談談我吃了什麼。 So, the huge Thanksgiving food, pumpkin pie. 所以,感恩節最重要的食物就是南瓜派。 I may or may not have had like three slices. 我可能吃了三片,也可能沒吃。 Bark thins, almost the whole bag, and some ruffles, and a slice of pizza. 樹皮薄片,幾乎整袋,還有一些褶邊,以及一片披薩。 This is an absolute disaster. 這絕對是一場災難。 You know, Steve says cheat meal, I had a cheat day. 你知道,史蒂夫說 "作弊餐",我今天就 "作弊 "了。 I don't know, it's all my fault though, and I feel so guilty. 我不知道,這都是我的錯,我很內疚。 Like, I don't know what Steve's gonna say. 我不知道史蒂夫會說什麼 It sort of turned into a cheat day. 這一天有點像 "作弊日"。 I feel so terrible, like literally one week in, I'm already like cheating like the entire day. 我感覺糟透了,才來了一個星期,我就整天像在作弊一樣。 But the reality is, I do not want you to feel bad when you cheat the whole day. 但現實情況是,我不希望你整天作弊而感到難過。 It was Thanksgiving. 那天是感恩節。 I'm not one of those people, oh, like this. 我不是這樣的人。 Because then you have a really bad relationship with food. 因為這樣一來,你和食物的關係就會變得非常糟糕。 I do not want that. 我不想這樣。 I like stopped my cardio five minutes in because I felt so freaking sick. 我在做有氧運動五分鐘後就停止了,因為我覺得非常難受。 Technically before, I had some sugar for breakfast. 嚴格來說,之前我早餐吃了點糖。 I had French toast. 我吃了法式吐司。 Eating again. 再次進食。 Dad, I gotta stop eating. 爸爸,我不能再吃了 Moving without getting any closer, oh. 不走近就移動,哦。 I'm chasing fire when I'm running after you. 當我追著你跑時,我在追逐火焰。 I feel really trapped. 我覺得自己真的被困住了。 I mean, I should be able to just come out and say it, but like, I feel like I need to fix this myself. 我的意思是,我應該可以直接說出來,但我覺得我需要自己解決這個問題。 I am like in so much stress right now before going to my workout. 在去鍛鍊之前,我現在就像承受著巨大的壓力。 Okay, deep breaths. 好了 深呼吸 Deep breaths. 深呼吸 So last night, I had a really vivid and intense dream. 昨天晚上,我做了一個非常生動而強烈的夢。 So last night, as I was falling asleep, I was like half asleep. 昨晚,當我睡著的時候,我就像半夢半醒。 And I started like dreaming about something to do with food. 我開始夢想與食物有關的東西。 And it was like not good. 感覺很不好。 I don't know. 我不知道。 I just remember it was negative and it had to do with food. 我只記得它是負面的,與食物有關。 I woke up and was like, whoa. 我一覺醒來,哇。 Went back to sleep. 繼續睡覺。 And then I ended up dreaming that I so badly wanted these like chocolate things. 然後我就夢見我非常想要這些巧克力一樣的東西。 And my mom just kept chasing me down and getting so unbelievably mad if I had bought one. 如果我買了一個,我媽媽就會一直追著我,並且非常生氣。 Because if there's one thing about me, no matter how low, how far it gets, every time I fail, I fail, I fail, I will never, ever give up on myself. 因為如果說我有什麼特點的話,那就是無論我有多低迷,走多遠,每次我失敗了,我失敗了,我失敗了,我都永遠永遠不會放棄自己。 I know I will find an approach that works. 我知道我會找到一種有效的方法。 I just got to keep trying and not give up. 我必須繼續努力,不能放棄。 And I'm going to try this. 我要試試這個。 I'm going to try to rewire my neural associations. 我要嘗試重新連接我的神經聯想。 Eliminate the cue and your habit will never start. 消除暗示,你的習慣就永遠不會開始。 Reduce the craving and you won't experience enough motivation. 減少渴望,就不會有足夠的動力。 Behavior is insufficient in any of the four stages. 四個階段中任何一個階段的行為都是不充分的。 It will not become a habit. 這不會成為一種習慣。 I'm looking at my behavior. 我在審視自己的行為。 I'm like, well, it seems like a future which is actually worth remembering in the future. 我想,嗯,這似乎是一個未來,一個真正值得銘記的未來。 Your brain is in the war, tic-tac-toe. 你的大腦在打仗,井字遊戲。 It's called a marshmallow dream bar. 這就是所謂的棉花糖夢幻棒。 They don't just call it a Rice Krispie treat. 他們不只是把它叫做 "米粒餅"。 The amygdala detects the picture very rapidly before it gets to consciousness and then activates the appropriate emotions. 在畫面進入意識之前,杏仁核會迅速檢測到畫面,然後激活相應的情緒。 It's always around this time that I start to get quite hungry. 每到這個時候,我就會開始感到飢餓。 What are you cooking tonight? 你今晚做什麼菜? It's always easy in the moment when I'm actually eating something. 當我真正吃東西的時候,當下總是很輕鬆。 It's when I stop eating. 這是我停止進食的時候。 There is nothing to be afraid of. 沒什麼可怕的。 They are just thoughts. 它們只是想法而已。 Simply just thoughts. 僅僅是想法而已。 I understood myself only after I destroyed myself. 只有在毀滅自己之後,我才瞭解自己。 And only in the process of fixing myself did I know who I really was. 只有在修復自己的過程中,我才知道自己到底是誰。 When you heal, people typically think of returning to how you were before your problems. 當你痊癒時,人們通常會認為你又回到了問題發生之前的狀態。 But there is no going back. 但我們已無法回頭。 You do not merely recover, but reinvent yourself. 你不僅僅是在恢復,而是在重塑自己。 You become something completely different from what you were before. 你會變得與以前完全不同。 I began ATU Mobile in the end of April. 我於 4 月底開始使用 ATU 行動電話。 There are three parts to Steve's program. 史蒂夫的計劃分為三個部分。 Nutrition, strength training, and cardio. 營養、力量訓練和有氧運動。 It was a struggle to get all three parts together in the beginning. 一開始,要把三個部分整合在一起很費勁。 This was not a linear journey. 這不是一個線性的旅程。 But I never gave up. 但我從未放棄。 I kept showing up. 我不斷出現。 And that effort was not put to waste. 這些努力沒有白費。 Because in October, something clicked and results started to show up fast. 因為到了 10 月份,一些事情發生了變化,結果開始迅速顯現。 I learned that it's not about perfection. 我認識到,這與完美無關。 It's about effort. 這與努力有關。 And when you bring that effort every day, no matter how big or small, that's when transformation happens. 當你每天都付出這種努力時,無論事情大小,這就是轉變發生的時候。 The end 結束 It's not just about losing weight. 這不僅僅是為了減肥。 It's about changing your lifestyle and being happy with who you are and where you're going. 這關乎改變生活方式,並對自己的現狀和未來感到滿意。 It's looking in the mirror and trusting yourself again. 這就是照鏡子,重新相信自己。 Knowing that you conquered the unhealthy habits that shredded your ambition and excitement for life to pieces. 知道你戰勝了那些將你的雄心壯志和對生活的激情撕成碎片的不健康習慣。 The toxic choices that caused your body to ache and your heart to cry. 有毒的選擇讓你的身體疼痛,讓你的心流淚。 It is a feeling like no other to come alive again and see the world in color. 重新活過來,看到色彩斑斕的世界,這種感覺無與倫比。 To have finally found a nutrition and workout program that cleared the dark storm of confusion that perpetuated for so long. 終於找到了一個營養和鍛鍊計劃,掃除了長期以來困惑的黑暗風暴。 That not only made me so happy with what I saw on the outside, but more importantly how I felt on the inside. 這不僅讓我對外表感到滿意,更重要的是我內心的感受。 Comfortable in my own skin again. Energy and strength to run and jump and dance like never before. 重新找回自我。精力充沛,體力充沛,可以前所未有地奔跑、跳躍和跳舞。 Health is a state of complete harmony of the body, mind and spirit. 健康是一種身、心、靈完全和諧的狀態。 I've always heard that true beauty comes from within. 我一直聽說,真正的美來自內心。 But it wasn't until recently that I felt it. 但直到最近,我才感受到這一點。 Beauty is the face of someone who cried and now smiles. 美,是一個人哭過之後又露出笑容的臉龐。 Beauty is you on your worst days whispering to yourself, you're going to make it. 美就是你在最糟糕的時候輕聲對自己說,你會成功的。 It's hard, but you're going to make it. 這很難,但你會成功的。 Strong is beautiful and you cannot develop that strength by taking the shortcut. 堅強是一種美,走捷徑是無法培養這種堅強的。 Believe me, you don't want the shortcut. 相信我,你不會想走捷徑的。 You want the journey because the journey is not only going to change you as a person, but it will sustain you and provide strength in all areas of your life as you move forward. 你想要這段旅程,因為這段旅程不僅會改變你這個人,而且會支撐你,在你生活的各個領域提供前進的力量。 I enjoyed every moment of the journey, whether it was the failure and pain or the progress and joy. 我享受旅途中的每一刻,無論是失敗和痛苦,還是進步和喜悅。 All of it shaped who I am today. 這一切塑造了今天的我。 Sometimes you don't see it as a gift in the moment. 有時,你並不把它當做一份禮物。 But step back and look past the trees and you'll see this magnificent, breathtaking forest. 但是,退後一步,越過樹林,你就會看到這片壯麗、令人驚歎的森林。 It's beautiful and it's scary. It's challenging and exhilarating. 它是美麗的,也是可怕的。它充滿挑戰,令人振奮。 And that's what makes your life interesting. 這就是你生活的趣味所在。 Overcoming those obstacles is what makes your life meaningful. 克服這些障礙,你的人生才會有意義。 We change and we grow. 我們改變,我們成長。 You do not just wake up and become the butterfly. 你不會一覺醒來就變成蝴蝶。 This is ridiculous. I'm in my new apartment living a great life. 這太荒唐了。我在我的新公寓裡過著美好的生活。 And I should not be thinking this much about food. 我不應該對食物想這麼多。 But I started my weight loss project comeback two days ago. 但兩天前,我又開始了我的減肥計劃。 And then I sort of binge ate today. 然後我今天就狂吃了一頓。 But I just had this huge hunger. 但我就是有一種巨大的飢餓感。 And I just didn't know how to control it. 我只是不知道如何控制它。 And then I looked up on YouTube binge eating. 然後,我在YouTube上搜索 "暴飲暴食"。 And there was this one video about this guy talking about it. 有一個視頻是關於這個人談論它的。 So then afterwards I called the eating disorder helpline to talk. 所以事後,我給飲食失調幫助熱線打了電話,想和他們談談。 Because like, I just kind of wanted to talk to someone. 因為我只是想找個人聊聊天。 Because I was so mad at myself for doing that. 因為我對自己這樣做感到非常生氣。 It's just because like... 只是因為... If you fall off track, do not get upset. 如果你偏離了軌道,不要沮喪。 You're not a bad person. That's really important to understand. 你不是壞人。明白這一點真的很重要。 A lot of people are like, oh I feel bad. 很多人都會說,哦,我感覺很糟。 Do not have that relationship with food. That's horrible. 不要與食物發生這種關係。這太可怕了。 Every time you have a great meal. 每當你吃到美味佳餚時 You finish your meal. You move on. 你吃完飯。你繼續前進。 Terrific. You did something great. 了不起你做了一件偉大的事情。 You feel good about yourself. 你對自己感覺良好。 Let's say you didn't eat a great meal. 比方說,你沒有吃到一頓豐盛的飯菜。 Do not feel bad about yourself. 不要自怨自艾。 That's not what this is about. 事情不是這樣的。 Okay, next meal I'm going to do better. 好吧,下一頓我會做得更好。 This is a learning curve. 這是一個學習曲線。 We've got to learn how to do this. 我們必須學會如何做到這一點。 Do you think Olivia just did this? 你覺得是奧利維亞乾的嗎? Hey, here I am. I just did this. 嘿,我在這裡。我剛做了這個 No. She gave herself leeway. 不,她給自己留了餘地。 She learned. She processed. 她學會了。她進行了處理。 She went through it. 她經歷了這一切。 And I'll be there for you. 我會支持你的 If you guys have a question, just email me. 如果你們有問題,請給我發電子郵件。 It might take me a couple of days. I get a lot of them. 我可能要花幾天時間。我收到了很多。 But I promise you I'll get to your email. 但我向你保證,我會回覆你的郵件。 I'll be there with you on this journey. 我會和你一起走過這段旅程。 If you have a question about nutrition, feel free to email me. 如果您有營養方面的問題,請隨時給我發電子郵件。 Yeah, you guys are probably like, what the heck, Olivia? 是啊,你們可能會想,奧利維亞,這到底是怎麼回事? You're trying to lose weight, blah, blah, blah. 你想減肥,等等等等。 But then we're like, oh, it's finals week. 但我們又想,哦,現在是期末考試周。 Going to get back on track tomorrow. 明天將回到正軌。 You know mine is actually worse than yours, right? 你知道我的比你的更糟糕吧? No. 不 It's because I'm eating sugar. 那是因為我吃了糖。 Okay. I'm eating whatever this is. 好吧,不管這是什麼,我都要吃。 You're right. Processed meat isn't good either. 你說得對。加工肉類也不好。 Thanks. 謝謝。 What do you want me to say? It's so healthy, Alyssa. 你想讓我說什麼?它是如此健康,賈靜雯。 Thanks. I do want you to know. 謝謝我確實想讓你知道 So to me, sugar is the worst thing. 所以對我來說,糖是最糟糕的東西。 A little update. My head hurts now. 一點更新。我現在頭很痛。 Like the back of my head. 比如我的後腦勺。 I've had too much sugar. Oh my gosh. Ow. 我吃了太多的糖。我的天吶噢 So when I'm talking sugar, I'm talking processed sugars. 所以,我說的糖,是加工過的糖。 Not sugar that you're going to find in an apple. 不是蘋果裡的糖。 Sugar is what causes us to gain weight. 糖是導致我們發胖的原因。 When we eat sugar, our insulin goes through the roof. 當我們吃糖時,我們的胰島素就會飆升。 I'm not sure if this is the best way to explain insulin, but this visual helped me understand it much better. 我不確定這是否是解釋胰島素的最佳方式,但這種視覺效果讓我更容易理解。 Insulin has to be down in order to be in fat burning zone. 胰島素必須下降,才能進入脂肪燃燒區。 Every time you eat, you spike your insulin. 每次進食,胰島素都會飆升。 When your insulin is up, you cannot burn fat. 當胰島素升高時,就無法燃燒脂肪。 When you're not eating, your insulin is down, which is why Steve places such a heavy emphasis on the timing of your meals. 當你不吃東西時,你的胰島素就會下降,這就是為什麼史蒂夫如此強調進餐時間的原因。 Not all calories are the same. 並非所有的卡路里都是一樣的。 A cookie is 100 calories and an apple is 100 calories. 一塊餅乾 100 卡路里,一個蘋果 100 卡路里。 But what I now know is that a cookie spikes your insulin through the roof and an apple spikes it much lower. 但我現在知道的是,一塊餅乾會讓你的胰島素飆升到屋頂,而一個蘋果會讓你的胰島素飆升得更低。 When you spike your insulin that high, it takes much longer for you to get yourself back into fat burning zone. 當你的胰島素飆升到如此高的水準時,你需要更長的時間才能讓自己回到脂肪燃燒區。 There are several charts in Superhero Nutrition that tells you how high each food spikes your insulin and offers replacements for lower insulin spiking foods. 超級英雄營養學》中有幾張圖表告訴你每種食物對胰島素的刺激有多大,並提供了胰島素刺激較低的替代食物。 I didn't know in the past that I kept spiking my insulin and that explains why I was so hungry all the time. 過去我不知道自己的胰島素一直在飆升,這也解釋了為什麼我總是那麼餓。 Always wanting to eat. 總是想吃東西 My head hurt. I was tired. 我的頭很痛。我累了。 Insulin is so important. 胰島素非常重要。 There's a 30-day meal plan at the end of this book centered around keeping your insulin down. 本書末尾有一個 30 天的膳食計劃,其核心是降低胰島素。 I used this in the beginning when I was still confused and I highly recommend it. 我在剛開始迷茫的時候用過這個,我強烈推薦。 It's kind of like training wheels until you like understand it yourself. 這有點像訓練輪,直到你自己明白為止。 Anyway, I hope this helps. 總之,我希望這能有所幫助。 So sugar starts to cause us to start to go up and down, up and down. 是以,糖分開始讓我們的身體忽上忽下,忽高忽低。 And we call it rollercoastering, where you just are like, I'm so hungry, I'm famished. 我們稱之為 "雲霄飛車",你會覺得 "我好餓好餓"。 Why? Because you went way up and then your insulin dropped way down. 為什麼?因為你的胰島素升得很高,然後又降得很低。 All right, update. It's like almost 9 p.m. 好吧,更新。好像快晚上9點了 and I'm starting to have cravings for sugar. 我開始想吃糖了。 So last night I had sugar, but today is day one. 昨晚我吃了糖,但今天是第一天。 I woke up, I was like, wait a second. 我醒來時,我想,等一下。 I want like pancakes and French toast and stuff. 我想吃煎餅和法式吐司之類的東西。 But I'm like, Olivia, it's day one of your transformation. 但我想,奧利維亞,這是你轉變的第一天。 Like if you don't start now, when will you ever? 就像如果你現在不開始,你什麼時候才能開始? We have to cut sugar out to get the body to change. 我們必須減少糖分,讓身體發生變化。 And it sounds like an easy thing to do, but you find sugar in a lot of things that you're eating. 這聽起來很簡單,但你會在吃的很多東西中發現糖。 I don't know why I shouldn't let the scale get to me like this, but seeing that number just makes me feel so bad. 我不知道為什麼我不應該讓體重秤這樣影響我,但看到這個數字我就覺得很難受。 And I don't even want to go out now. 我現在都不想出門了。 I think it's just the reality of when I look at myself in the mirror, sometimes it's hard. 我想這只是現實,當我看著鏡子裡的自己時,有時會很難受。 And when I step on the scale, it's hard. 當我站在體重秤上時,心裡很不是滋味。 And I shouldn't depend on the number on the scale to tell me how beautiful I am. 我不應該依賴體重秤上的數字來告訴我自己有多美。 Do not worry about scale weight. 不要擔心體重秤的重量。 We all look at the scale. 我們都看天平。 We jump on and we think that that's the end all. 我們躍躍欲試,以為這就是全部。 It's not the end all at all. 這並不是全部。 It's one of three parts. 這是三個部分之一。 So we have the scale, we have body fat, and we have measurements. 是以,我們有體重秤,我們有體脂,我們有測量方法。 And what we use a scale for is to see where our starting number is. 我們使用刻度的目的,就是要知道我們的起始數是多少。 What I use the body fat for is to see what percentage of the scale is actually fat pounds. 我使用體脂的目的是為了查看體重秤上脂肪磅數所佔的比例。 How much is muscle? 肌肉有多少? How much is water? 水有多少? The measurements. 測量結果 What we do is we measure the body. 我們要做的就是測量身體。 I want to look for symmetry. 我想尋找對稱性。 So I want to make your right leg as symmetrical as your left leg because our eye loves symmetry. 所以我想讓你的右腿和左腿一樣對稱,因為我們的眼睛喜歡對稱。 One pound of muscle and one pound of fat weigh the same. 一磅肌肉和一磅脂肪的重量是一樣的。 They weigh one pound. 它們重一磅。 Muscle doesn't weigh more than fat. 肌肉並不比脂肪重。 People always say, oh, muscle weighs more. 人們總是說,哦,肌肉更重。 No, not true. 不,不是這樣的。 What it does is it's half the size. 它的作用是體積減半。 So one pound of fat takes up that much room. 是以,一磅脂肪就會佔據這麼多空間。 One pound of muscle takes up this much room. 一磅肌肉就佔這麼大的空間。 If you lose 10 pounds of fat, gain 10 pounds of muscle. 如果你減掉 10 磅脂肪,就會增加 10 磅肌肉。 Now, scale stays the same, but you're considerably smaller. 現在,規模不變,但你的個頭卻小了很多。 So your body fat percentage comes down. 這樣,你的體脂率就會下降。 Your dress size comes way down. 你的衣服尺碼會大大縮小。 It's really about looking great and doesn't matter what that scale says. 這其實是為了讓自己看起來更漂亮,至於刻度上寫的是什麼並不重要。 I've had some great makeovers and I loved them because the person not only came down three dress sizes in just a few weeks, inches came off, the before and after pictures were amazing. 我曾接受過一些很好的改造,我很喜歡,因為改造者不僅在短短几周內減掉了三件衣服的尺碼、減掉了幾英寸,改造前後的照片也令人驚歎。 And she gained four pounds on the scale. 她的體重增加了四磅。 Scale weight is important only in the three parts, but it's not important on its own because without the other two parts, we don't know what that scale actually means. 刻度重量只在三個部分中很重要,但它本身並不重要,因為如果沒有其他兩個部分,我們就不知道這個刻度到底意味著什麼。 All right, so weight loss journey begins. 好了,減肥之旅開始了。 Actually, I've tried so many times. 其實,我已經試過很多次了。 I don't even know if this is going to work, but I'm going to show you exactly where I am right now. 我甚至不知道這是否行得通,但我會告訴你我現在的確切位置。 There are three parts to getting in great shape. 要想擁有好身材,有三個部分。 Number one, weight training. 第一,重量訓練。 Number two, nutrition. 第二,營養。 Number three, cardio. 第三,有氧運動。 Why do we lift weights? 我們為什麼要舉重? The reason why we lift weights is to build muscle. 我們舉重的目的是為了鍛鍊肌肉。 Muscle burns more calories than fat. 肌肉比脂肪燃燒更多的卡路里。 The more lean muscle you have, the more your body is burning calories every day just being yourself. 你擁有的瘦肌肉越多,你的身體每天燃燒的卡路里就越多。 Then we go to the nutrition. 然後是營養。 We want to make sure that we are starving the fat and feeding the muscle. 我們要確保餓死脂肪,餵飽肌肉。 What's real important about nutrition is there's two sides to it. 營養的真正重要之處在於它具有兩面性。 It's when you eat and what you eat. 是什麼時候吃,吃什麼。 Number one is actually when you eat. 第一,其實就是你吃飯的時候。 If you're not eating at the right time, your body will not burn fat for energy. 如果你沒有在正確的時間進食,你的身體就不會燃燒脂肪來獲取能量。 And that's really important because when we do a workout, we want to position our body to burn fat for energy. 這一點非常重要,因為當我們鍛鍊時,我們想讓身體燃燒脂肪來獲取能量。 But if we've eaten too far before or too far after, there's a time zone when you're supposed to eat. 但如果我們吃得太早或太遲,就會有一個你應該吃飯的時區。 Then we go into cardio. 然後進行有氧運動。 Number three, the idea of this is to put you in the zone to burn the most amount of fat in the least amount of time. 第三,這樣做的目的是讓你在最短的時間內進入燃燒區,燃燒最多的脂肪。 I am not giving up and I'm focusing on the positive. 我不會放棄,我會把注意力集中在積極的方面。 When you look at somebody on screen, you take a look and you're like, wow, they look amazing. 當你看到螢幕上的某個人時,你會覺得,哇,他們看起來太棒了。 Why do they look amazing? 為什麼它們看起來令人驚歎? What I do is I balance the body out. 我所做的就是平衡身體。 It's all about symmetry. 這就是對稱。 When the right and left side are symmetrical, when your front to back is symmetrical, you pop on screen. 當左右對稱時,當前後對稱時,你就會出現在螢幕上。 You don't want to overdevelop something and underdevelop something else. 你不想過度開發某些東西,而對其他東西開發不足。 That's what a lot of people do when they work out. 很多人在鍛鍊時都會這麼做。 They go to the gym, they work out, they overdevelop what I call their mirror muscles, what they see in front. 他們去健身房鍛鍊,過度發展我所說的 "鏡面肌肉",也就是他們在前面看到的肌肉。 And what they don't do is they don't develop what's in back. 他們沒有做的是,他們沒有開發後面的東西。 And they don't know how to do it and how to do it properly. 他們不知道如何去做,如何正確地去做。 Oh my gosh. 我的天啊 Honestly, if there's one thing you should know, the body part I'm most self-conscious about is definitely my arms. 老實說,如果有一件事你應該知道,那就是我最在意的身體部位肯定是我的手臂。 Kind of like my upper body too, but mainly my arms. 也有點像我的上半身,但主要是手臂。 So I really want to get them toned out and lean. 所以,我真的很想讓它們變得更健美、更瘦。 People work the inside part of their tricep more than they do the outside. 人們鍛鍊三頭肌內側的次數要多於外側。 And they don't know that. 而他們卻不知道。 So they're working triceps. 所以他們練的是肱三頭肌。 They don't know how to isolate the outside from the inside. 他們不知道如何將外部與內部隔離開來。 And when they don't do that, one thing overdevelops and then the inside head overdevelops and it does that. 如果他們不這樣做,就會有一件事發展過度,然後腦袋裡的東西發展過度,就會這樣。 And now your arm looks thick. 現在你的手臂看起來很粗。 Where do great arms come from? 偉大的武器從何而來? Where do great legs come from? 美腿從何而來? Great glutes. 臀部很棒 You've got to create these lines. 你必須創造這些線條。 These lines are actually muscles. 這些線條其實就是肌肉。 And what I'm trying to do is make sure the muscle is complete. 我想做的是確保肌肉的完整性。 I like to bring it out. 我喜歡把它拿出來。 It's not just all diet. 這不僅僅是飲食的問題。 Why do some people have a six-pack? 為什麼有些人會有六塊腹肌? But it comes out because they're doing a sit-up wrong. 但這是因為他們的仰臥起坐做錯了。 Abs are really important to learn how to do. 學習如何做腹肌真的很重要。 And so when you're doing a crunch, where are you breathing? 是以,當你做緊縮運動時,你在哪裡呼吸? These are all things I have to teach you. 這些都是我要教你的。 And when you start to learn them, now you own them. 當你開始學習它們時,現在你就擁有了它們。 Posture is really a big part of it. 姿勢確實是其中的一個重要部分。 Your parents are always, stand up straight, stand up straight. 你的父母總是說,站直了,站直了。 Well, nobody can just stand up straight. 沒有人能站得筆直。 That'll last about two seconds. 這將持續兩秒鐘。 Somebody puts a finger in your back, you stand up straight, and then about a minute later, you're down. 有人在你背上插了一根手指,你站直了,然後大約一分鐘後,你就倒下了。 Well, how about if I build the muscles in your back up so that I'm pulling you back. 好吧,如果我把你背部的肌肉練起來,讓我把你往後拉,怎麼樣? Now you're standing up straight. 現在你站直了。 When you're standing up straight, everything looks like a million dollars. 當你站得筆直時,一切看起來都像一百萬美元。 In all my programs, anytime I train somebody, that is key. 在我的所有項目中,無論何時我對某人進行培訓,這都是關鍵。 So ATU Mobile became something that I decided to do because so many actors and actresses ask me when they go on location, what do I do? 是以,ATU Mobile 成為了我決定要做的事情,因為很多演員在去外景地時都會問我,我該做些什麼? Sometimes you're sleeping, I can't talk to you. 有時你睡著了,我沒法和你說話。 I really need a program I can just do. 我真的需要一個可以直接操作的程序。 And so I came up with an idea. 於是,我想出了一個主意。 I'm gonna make a website that acts like an app on your phone. 我要做一個像手機應用程序一樣的網站。 So either you can use it on your tablet, your computer, or your phone. 是以,您可以在平板電腦、電腦或手機上使用它。 You're gonna go through a series of questions. 你要回答一系列問題。 Be as specific as possible because it tells me every single thing about you. 儘可能具體,因為這能告訴我關於你的每一件事。 What I do is when you pick your body type, and there's five body types to pick from, 我的做法是,當你選擇自己的體型時,有五種體型可供選擇、 I know by that what is overdeveloped, what is underdeveloped. 我知道什麼是過度開發,什麼是開發不足。 Then I create a program to make sure it's balanced front to back, right to left. 然後,我創建一個程序,確保前後左右平衡。 So a lot of times what happens is somebody's glutes are not developed enough because that's the kind of body type they have. 是以,很多時候發生的情況是,有些人的臀部不夠發達,因為他們的體型就是這樣。 So I have exercises in there to be able to isolate the hamstring from the glute. 是以,我在其中安排了一些練習,以便將腿筋與臀肌隔離開來。 And I'm using different muscles at the same time. 我同時使用不同的肌肉。 So I've created these exercises so we're able to target exactly the muscle I want. 是以,我設計了這些練習,這樣我們就能準確地針對我想要的肌肉進行訓練。 So now I know, okay, the person did two hamstring exercises. 現在我知道了,好吧,這個人做了兩次腿筋練習。 Now it's time to go to the glute. 現在該練臀部了。 And because the hamstring is tired, it won't help the glute. 而且由於腿筋疲憊,對臀部也沒有幫助。 So now I can isolate the glute. 現在我可以孤立地鍛鍊臀部了。 So everything's a pre-exhaust into the next exercise. 是以,一切都是下一個練習的前奏。 So you're not lifting heavy weights. 所以你沒有舉重。 We're just isolating. 我們只是在孤立自己。 You don't get it to contract and create the lines that you want and what you see on TV and in the movies. 你無法讓它收縮並創造出你想要的線條,也無法創造出你在電視和電影中看到的線條。 The other thing a lot of people do is they do the same thing over and over and over again. 很多人做的另一件事就是一遍又一遍地做同樣的事情。 The body gets bored. 身體會感到厭倦。 You keep doing the same workout, you're not going to see any change. 你一直做同樣的鍛鍊,你不會看到任何變化。 So you always have to learn something new. 所以,你總得學點新東西。 Your body can't get used to it. 你的身體無法適應它。 It has to change. 必須改變。 But I do remember before I went home, 但我記得在我回家之前 I was here at my apartment for about two weeks and it's really like weight loss is 90% in your diet. 我在我的公寓裡住了大約兩個星期,真的感覺減肥 90% 在於飲食。 Yes, you can lose weight. 是的,你可以減肥。 You're going to lose it on the scale. 你會在體重秤上輸掉的。 And you're going to feel good maybe about yourself for a little bit. 你會感覺良好,也許對自己好一點。 But unfortunately, you're fooling yourself. 但不幸的是,你在自欺欺人。 When you lose weight without exercising, what happens is you're eating muscle. 當你不運動而減肥時,發生的事情就是你在吃肌肉。 When you eat muscle, what happens is when you get down to whatever your goal weight is on the scale, you're going to start to gain weight again. 當你吃出肌肉時,當你的體重降到你的目標體重時,你又會開始增重。 You will never hold that number because you didn't do it right. 你將永遠無法保持這個數字,因為你做得不對。 You ate the muscle. 你吃了肌肉 The muscle is the engine for burning calories. 肌肉是燃燒卡路里的引擎。 Since muscle is so important, 肌肉如此重要 I take BCAAs to help promote the muscle growth and protect it. 我服用 BCAAs 來促進肌肉生長和保護肌肉。 This one in specific is made in the US and only has high quality ingredients, which is why I'm okay taking it. 特別是這款產品,它是在美國生產的,只採用優質成分,是以我可以放心服用。 And if you're not already, take a vitamin B12. 如果您還沒有服用維生素 B12,請服用維生素 B12。 A deficiency in B12 leads to feeling tired and weak and you don't want to feel that way during your workout. 缺乏 B12 會讓人感到疲倦和虛弱,您可不想在鍛鍊時有這種感覺。 That's not being you. 這不是你。 So if you just diet and you don't build lean muscle, you're going to epically crash. 是以,如果你只節食而不鍛鍊瘦肌肉,你就會嚴重崩潰。 And then once you go back up to your original weight, you're actually going to be fatter than you were before. 一旦你恢復到原來的體重,你實際上會比原來更胖。 Your body fat percentage will go up. 你的體脂率會上升。 You want to hold all your work. 你想保留所有的工作。 We're going to do this. 我們要這樣做。 Let's do this right. 讓我們好好幹吧。 Let's own that weight. 讓我們共同承擔起這一重量。 It's 524 a.m. 現在是凌晨 524 點 I have to leave my house at 615 a.m. 我必須在早上 615 點離開家。 for 55 minutes of sleep. 55分鐘的睡眠時間。 And it's because I've been editing all night long trying to finish this video. 這是因為我整晚都在剪輯,試圖完成這段視頻。 It's done. 完成了 This pimple, it's probably from lack of sleep. 這個痘痘,可能是睡眠不足引起的。 Sleep is so important. 睡眠是如此重要。 If you don't get enough sleep, your body will not allow you to burn fat. 如果睡眠不足,身體就無法燃燒脂肪。 Sleeping is key. 睡眠是關鍵。 So if you're only getting a few hours of sleep, you're actually working against yourself. 是以,如果你只睡幾個小時,你實際上是在與自己作對。 So the deeper your sleep, your body repairs. 是以,睡得越深,身體修復得越好。 It allows it to burn fat for energy. 它可以燃燒脂肪來獲取能量。 I have a ton of tummy. 我有一大堆肚子。 It's going to knock me right out. 它會把我擊倒。 Good night. 晚安 A body set point. 人體設定點。 That's where a body likes to be. 那是身體喜歡的地方。 So let's say you're 200 pounds, 20% body fat. 假設你體重 200 磅,體脂率 20%。 That's where your body likes to be. 這是你的身體喜歡的地方。 To change that, you need to exercise, nutrition, cardio. 要改變這種狀況,你需要鍛鍊、營養和有氧運動。 We need all three. 這三樣我們都需要。 The idea is to build the muscle, burn the fat, and build the numbers. 這樣做的目的是鍛鍊肌肉、燃燒脂肪和增加數字。 That becomes your new set point. 這就是你的新設定點。 Now, when you're there, if you're happy with that number, we stay right there. 現在,當你到了那裡,如果你對這個數字感到滿意,我們就呆在那裡。 We hold that. 我們認為 The lower you go, the longer you have to hold that to make it your set point. 溫度越低,你必須保持的時間就越長,這樣才能達到你的設定點。 Once you hold it, then it's hard to move that. 一旦你握住它,就很難再移動了。 So don't think that when you get to where your goal is, you can just stop doing what you're doing. 所以,不要以為達到了目標,就可以停下手頭的工作。 Not at all. 完全沒有。 The whole idea is when we get to the goal, 整個想法就是當我們到達目標時、 I'll just under-eat. 我只是吃得太少了。 My plan backfired. 我的計劃適得其反。 I thought it would work, and I'd be back to where I was. 我以為這樣就能成功,我就能回到原來的地方。 But for the past two and a half weeks, 但在過去的兩個半星期裡 I've been really trying to under-eat. 我一直在努力控制飲食。 And when you under-eat, you tend to over-eat other days. 而當你吃得少的時候,你往往會在其他日子裡吃得過多。 And you don't always make the best food choices when you're over-eating. 當你吃得過多時,你並不總是能做出最好的食物選擇。 So I tried reducing my calorie intake a lot today to make up for yesterday. 為了彌補昨天的損失,我今天試著減少了很多卡路里的攝入量。 And now I'm eating this. 現在我正在吃這個。 When you lose weight by under-eating, yes, you start to drop. 當你通過節食減肥時,是的,你的體重開始下降。 But you're not just dropping fat. 但你不僅僅是在減少脂肪。 You're also dropping muscle. 你的肌肉也在減少。 So remember, muscle is the engine for burning calories. 是以,請記住,肌肉是燃燒卡路里的引擎。 So we took this big engine, and now we're making it a small engine. 是以,我們把這個大引擎,變成了一個小引擎。 So let's say you come down a few pounds. 比方說,你的體重下降了幾磅。 You're starting to look good. 你看起來氣色不錯。 You think this is my answer. 你認為這就是我的答案。 What happens is you under-eat and you under-eat. 結果就是吃得太少,吃得太少。 It gets to a point where your body will not change anymore because you're under-eating fat. 到了一定程度,你的身體就不會再發生變化了,因為你的脂肪攝入不足。 What happens is your body starts not reacting to it the same. 結果就是你的身體開始對它產生不同的反應。 And now, since you've eaten so much muscle by under-eating, you've cannibalized the muscle. 而現在,由於你吃得太少,吃掉了太多的肌肉,你已經把肌肉吃掉了。 Now you have more fat percentage than you did before. 現在,你的脂肪比例比以前更多了。 And you don't have enough muscle. 而且你的肌肉也不夠。 Now what you're eating starts to turn to fat. 現在,你吃的東西開始變成脂肪。 And you start gaining weight again. 然後你又開始發胖。 And you're softer. 而你更柔軟。 And you're like, what is going on? 你會想,這是怎麼回事? What happens is you can't under-eat anymore. 結果就是你再也吃不飽了。 And now you start gaining scale weight and you're not able to do this work-out. 而現在,你的體重開始增加,你也無法進行這樣的鍛鍊了。 If you're not able to do this work-out to doing this right, you're wrong. 如果你不能把這項工作做好,那你就錯了。 And it's going to cause you to yo-yo diet. 這將導致你的飲食習慣發生變化。 And when you yo-yo diet, you're going to start to have a lot of other things come in. 當你 "溜溜球 "式節食的時候,你會開始有很多其他的東西進來。 You're going to get very emotional about it. 你會對此非常激動。 And you're not going to feel good about yourself. 你也不會對自己感覺良好。 When you do this program, it's three parts. 當你做這個項目時,它分為三個部分。 It's weights. 這是重量。 It's nutrition. 這是營養。 It's cardio. 這是有氧運動。 The idea is for all three parts to be there. 我們的想法是三個部分都要有。 Sometimes the weights are hard to get to do, to get off the couch and actually start your work-out program. 有時,舉重很難讓你下榻沙發,真正開始你的鍛鍊計劃。 The nutrition is hard to get going. 營養很難補充。 Or the cardio is. 或者是有氧運動。 Even though it's all right there and I tell you exactly what to do, your brain doesn't wrap around it. 儘管我已經告訴你該怎麼做,但你的大腦還是無法理解。 So if you say, okay, I'm going to do the work-outs and I'll work on the nutrition. 所以,如果你說,好吧,我去鍛鍊,我去補充營養。 Or I'll do the nutrition and I'll get the work-outs going. 或者我去補充營養,再去鍛鍊身體。 Either way, you start to do it and get going on it. 無論如何,你都要開始做,並著手進行。 If you're not giving it 100%, that's okay too. 如果你沒有百分百投入,也沒關係。 Keep hitting it. 繼續打。 Keep showing up. 繼續出現。 Because all of a sudden, what happens one day, and it happened to Olivia, one day something happens. 因為突然有一天,奧利維亞就遇到了這種情況。 It clicks up here. 點擊這裡。 And you're like, oh my gosh, 你會想,天哪、 I got the work-out. 我得到了鍛鍊。 I got the nutrition. 我得到了營養。 I'm hitting the cardio. 我在做有氧運動 Bang, bang, bang. 砰,砰,砰 And things start to change quick. 事情開始迅速發生變化。 And then all of a sudden, when it clicked and it was all there, you had the unbelievable change. 然後突然之間,當一切都水到渠成的時候,你就會看到不可思議的變化。 It would never have happened if you didn't do the first part. 如果你不做第一部分,這一切就不會發生。 So don't think you're wasting your time. 所以,別以為你在浪費時間。 Super important to understand that. 瞭解這一點非常重要。 So just be consistent. 所以,一定要始終如一。 I promise you, if you're consistent, it will eventually all click in and happen if it doesn't happen right away. 我向你保證,只要你堅持不懈,即使不能馬上實現,最終也會水到渠成。 I'll see you next time. 下次見
A2 初級 中文 美國腔 肌肉 脂肪 胰島素 鍛鍊 減肥 身體 我是如何減掉 32 磅脂肪和 10 英寸腰圍的? (How I lost 32 pounds of FAT and 10 inches off my waist) 29 1 鄒岱佑 發佈於 2024 年 10 月 15 日 更多分享 分享 收藏 回報 影片單字