This is Dan Goh, a top fitness coach who I recently spoke to about how to get in better shape than 99% of people.

這位是 Dan Goh，他是一位頂級健身教練，我最近和他聊了聊如何讓自己的身材比 99% 的人都好。

Now, health advice can be really confusing.

現在，健康建議可能真的令人困惑。

So one of the reasons I love Dan's stuff is that he cuts through the noise and gets straight to the point.

是以，我喜歡丹的文章的原因之一就是他能穿過嘈雜的聲音，直奔主題。

And he said that there were just six main things that we needed to do to get into the top 1% of fitness.

他說，要想進入前 1%的健身行列，我們需要做的主要有六件事。

Now, for each point, there is a level one, which gets you fitter than the average person and into the top 20%.

現在，每一個點都有一個一級，讓你比普通人更健康，進入前 20%。

And then there'll be a level two, which gets you into the top 1% of fitness and ahead, therefore, of 99% of people.

然後會有第二級，讓你進入前 1%的健身水準，從而領先於 99% 的人。

Principle number one, the body dashboard.

原則一，車身儀表盤。

Now, as a business owner, I track a lot of numbers in my business so that we, as a team, know how we're doing.

現在，作為一名企業主，我在業務中追蹤了很多數字，這樣我們作為一個團隊，就能知道我們做得怎麼樣。

And these are important things like monthly revenue and expenses and YouTube views and book sales.

這些都很重要，比如每月的收入和支出、YouTube 瀏覽量和圖書銷量。

When we're in school, we track our exam grades to some degree.

上學時，我們會在一定程度上跟蹤自己的考試成績。

And when you have a job, you might have certain performance goals or KPIs that you have to hit.

當你有一份工作時，你可能會有一些必須達到的績效目標或關鍵績效指標。

But when it comes to our health, we often don't track things in the same way.

但說到健康，我們往往不會用同樣的方式來追蹤。

But according to Dan, the first thing you should do to improve your health and fitness is to build a body dashboard.

但丹認為，要改善健康和體能，首先要做的就是建立身體儀表盤。

So the body dashboard is a set of numbers that's going to inform you of what your health looks like.

是以，"身體儀表盤 "就是一組數字，它會告訴你你的健康狀況如何。

And you have two sets of body dashboard numbers.

你有兩組車身儀表盤數字。

You have your surface level numbers and you have your deeper numbers.

有表面數字，也有深層數字。

Measuring surface level numbers will help you get yourself into the top 20% of people because you need at least some data to track your health and to make improvements over time.

測量表面數字將幫助你進入前 20% 的人群，因為你至少需要一些數據來跟蹤自己的健康狀況，並隨著時間的推移不斷改進。

And one of the easiest things I've found to do is to just track my weight every day by stepping onto my Wi-Fi enabled, Bluetooth enabled smart scales every morning.

我發現最簡單的方法之一就是每天早上踩在支持 Wi-Fi 和藍牙的智能體重秤上，跟蹤自己的體重。

This randomized control trial that was published in 2020 had different people who were put on a weight loss program.

這項發表於 2020 年的隨機對照試驗讓不同的人参加了減肥計劃。

Now half of these people also weighed themselves up to two times a week and the other half did not.

現在，這些人中有一半每週稱體重達兩次，另一半則沒有。

And these are the results.

這些就是結果。

So you can see that both of the groups lost weight after six months, but the group that weighed themselves lost 4.5 kg more weight overall, which was a significant difference.

是以，您可以看到，6 個月後，兩組人的體重都有所下降，但稱體重的一組人總體上多減了 4.5 千克，這是一個顯著的差異。

But something to keep in mind when weighing yourself is that the scales don't differentiate between fat and muscle.

但在稱體重時要注意的是，體重秤不會區分脂肪和肌肉。

So that's why Dan talks about using deeper level body dashboard measurements to get yourself into the top 1% of fitness.

這就是為什麼丹說要使用更深層次的身體儀表盤測量方法，讓自己進入健身的前 1%。

Body dashboard level two.

車身儀表板二級

So a DEXA scan is one of the most accurate ways to track your body composition from your lean mass over to how much fat that you actually have.

是以，DEXA 掃描是跟蹤身體成分（從瘦體重到脂肪含量）的最準確方法之一。

Now I actually had my first DEXA scan two years ago on the 17th of June, 2022.

實際上，兩年前的 2022 年 6 月 17 日，我進行了第一次 DEXA 掃描。

And I've been having DEXA scans about two or three times a year since then.

從那以後，我每年都要做兩三次 DEXA 掃描。

Now here in London, a DEXA scan costs about 110 pounds.

在倫敦，一次 DEXA 掃描大約需要 110 英鎊。

So it's not insanely expensive.

是以，它並不昂貴。

And for me, the DEXA scan has been one of the single best things I have ever done for my health because it just makes the numbers visible.

對我來說，DEXA 掃描是我為自己的健康做過的最好的事情之一，因為它讓數字變得清晰可見。

And with the DEXA scan, we're looking at three things.

通過 DEXA 掃描，我們可以看到三個方面。

So obviously we're looking at how much body fat you have on your body.

很明顯，我們要看的是你身上有多少體脂。

That's number one.

這是第一位的。

Number two is we're looking at how much lean mass you have.

第二，我們要看你有多少瘦肉。

Now, when I talk about lean mass, it's not necessarily how much muscle you have because lean mass is a combination of your organ weight, of how much muscle you have, and also how much water you have in your body as well.

現在，當我談到瘦體重時，並不一定是指你有多少肌肉，因為瘦體重是器官重量、肌肉含量以及體內水分含量的綜合。

And the last thing that we're gonna be tracking is gonna be your visceral adipose tissue or your VAT.

我們最後要追蹤的是你的內臟脂肪組織或增值稅。

Okay, so visceral adipose tissue, VAT, is the fat that lines our organs.

好了，內臟脂肪組織（VAT）就是我們器官上的脂肪。

It is different to subcutaneous adipose tissue, SAT, under the skin, and it's associated with lots of medical conditions like diabetes and cancer and heart disease.

它與皮下脂肪組織（SAT）不同，皮下脂肪組織與糖尿病、癌症和心臟病等多種疾病有關。

Now, in my case, I have a pretty strong family history of heart disease.

就我而言，我有很強的心臟病家族史。

And so when I do my DEXA scans, which I've been doing about every three or four months for the last two years, the visceral adipose tissue is a number that I'm particularly interested in.

是以，當我做 DEXA 掃描時（過去兩年裡，我每隔三四個月就會做一次），內臟脂肪組織是我特別感興趣的一個數字。

And then the last part is gonna be your blood work.

最後一部分是你的血液檢查。

Blood work, you can look healthy on the outside, but your blood work is gonna show you how healthy you are, really.

血液檢查，你可以外表看起來很健康，但你的血液檢查會告訴你你到底有多健康。

In general, we wanna track cholesterol levels.

一般來說，我們要跟蹤膽固醇水準。

We wanna track insulin.

我們想追蹤胰島素。

We wanna track, even this one, you won't get this in the blood work, but you will get this from a doctor.

我們要跟蹤，即使是這一項，你也不會在血液檢查中得到它，但你會從醫生那裡得到它。

You will wanna track like your blood pressure.

你會想追蹤你的血壓一樣。

And these are the numbers that will inform you of how healthy you are outside of the surface level of just like looking at you.

這些數字將告訴你，你的健康狀況有多好，而不只是像看你這樣的表面現象。

Now, Dan recommends, and actually most athletes and entrepreneurs who really, really, really care about their fitness that I've spoken to also agree with this, that you should be getting your blood work done about every six to 12 months.

現在，丹建議，實際上我接觸過的大多數運動員和企業家都非常、非常、非常關心自己的身體狀況，他們也同意這一點，即你應該每 6 到 12 個月做一次血液檢查。

Crucially, this is not a recommendation for the population level.

重要的是，這並不是針對人口的建議。

This is only a recommendation if you care about being in the top 1% of health and fitness.

只有當你想躋身於健康和健身領域的前 1%，才會推薦你使用這種方法。

But the most important takeaway here, regardless of whether we wanna be average or better than 99% of people, is to start measuring the things that we wanna manage and track the changes over time.

但是，不管我們是想成為普通人，還是想比 99% 的人做得更好，這裡最重要的啟示是，開始衡量我們想要管理的事情，並跟蹤隨著時間推移發生的變化。

Another really important habit for being in great shape though is meditation, which is where Headspace come in, who are the sponsor of today's video.

不過，保持良好狀態的另一個非常重要的習慣是冥想，這就是今天視頻的贊助商 Headspace 的作用所在。

Headspace, as you've probably heard of by now, is an amazing meditation app that can help you build a daily meditation practice.

你現在可能已經聽說過 Headspace，它是一款神奇的冥想應用程序，可以幫助你建立每日冥想練習。

Whether you need support as you navigate life events or handle daily life, or just become the best version of yourself, Headspace can help you out in lots of different ways.

無論您是在處理生活事件或日常生活時需要支持，還是隻想做最好的自己，Headspace 都能以各種不同的方式為您提供幫助。

And I've personally worked my way through the introductory course to meditation, which has been really great.

我個人已經完成了冥想入門課程，這真的很棒。

In my case, the habit I'm trying to build is to do a five to 10 minute meditation first thing in the morning before I do my journaling and before I get my coffee.

就我而言，我正在努力養成的習慣是，每天早上第一件事就是在寫日記和喝咖啡之前進行 5 到 10 分鐘的冥想。

But very excitingly, I've recently collaborated with Headspace and there is now a Feel Good Productivity Collection, which can help you on the path to building healthy habits to boost your productivity and efficiency.

但令人興奮的是，我最近與 Headspace 合作，推出了 "感覺良好的生產力系列"，可以幫助你養成健康的生活習慣，提高你的生產力和效率。

One of my favourite parts of the collection is the section on play.

我最喜歡這套書中關於遊戲的部分。

Play is the very first chapter of my book, Feel Good Productivity, and it's one of the key sections in the collection as well.

遊戲是我的書《感覺良好的生產力》的第一章，也是這套書的重要章節之一。

And the content in the collection explores how play is the most underrated secret to productivity, how when we can find a way to approach our work in the spirit of play, it boosts our productivity, it boosts our creativity, it reduces our stress, and it also helps us generate more energy, which we can then give to the other important areas of our life.

這套書中的內容探討了遊戲是如何成為提高工作效率的最被低估的祕訣，當我們能夠找到一種方法，以遊戲的精神對待我們的工作時，它是如何提高我們的工作效率、增強我們的創造力、減輕我們的壓力，還能幫助我們產生更多的能量，然後將這些能量用於我們生活中其他重要的方面。

Now, if you wanna see how Headspace might be helpful for you and you wanna check out the Feel Good Productivity Collection, you can try it out completely for free for a whole 60 days.

現在，如果你想了解 Headspace 對你有什麼幫助，並想查看 Feel Good Productivity Collection，你可以免費試用整整 60 天。

All you have to do is sign up with the link in the video description or scan the QR code on screen.

您只需通過視頻描述中的鏈接或掃描螢幕上的二維碼註冊即可。

So thank you so much Headspace for sponsoring this video and let's get back to it.

非常感謝 Headspace 贊助本視頻，我們繼續。

Principle number two, your movement practice.

原則二，你的動作練習。

All right, so when it comes to movement practice, let's start with level one.

好了，說到動作練習，讓我們從第一級開始。

I think like one of the simplest things and one of the most underrated exercises that are out there is simply going for a walk outside without your phone.

我認為，最簡單也是最容易被低估的運動之一，就是不帶手機到戶外散步。

Going for a walk is one of these things that not a lot of people think of as exercise, especially in the society that we live in today, but it's one of the most underrated forms of exercise that you can actually do on your body.

散步並不是很多人認為的鍛鍊方式之一，尤其是在我們今天生活的社會中，但它卻是最被低估的鍛鍊方式之一。

Now, something I learned recently that's really stuck with me is that about 10 minutes of walking is around a thousand steps.

現在，我最近學到了一個讓我記憶猶新的道理：步行 10 分鐘約等於走一千步。

So since knowing that, I have been very, very much more motivated to get walking.

所以，自從知道了這一點，我就非常非常有動力去走路了。

Actually, I did this interview with Dan a few weeks ago and since then, after realizing the importance of walking, my step count on average has just absolutely shot up because now each morning I go for a walk, I have my little treadmill walking pad C2 thing under my standing desk.

事實上，幾周前我接受了丹的採訪，從那時起，在意識到步行的重要性後，我的平均步數就直線上升，因為現在每天早上我都會去散步，我的站立桌下放著我的小跑步機步行墊 C2。

So I'm kind of taking meetings and stuff while walking.

所以我一邊走一邊開會什麼的。

I've tried to switch a lot of my Zoom meetings to be walking meetings that I'm just on my AirPods and walking around in the local park.

我試著把我的很多 Zoom 會議改成步行會議，我只戴著 AirPods 在當地的公園裡走來走去。

And actually, if I look at what my Apple Health shows, ah, look at this.

實際上，如果我看看我的 Apple Health 顯示的內容，啊，看看這個。

I've averaged 20,733 steps a day over the last seven days.

在過去的七天裡，我平均每天走 20,733 步。

Oh yeah.

哦，是的。

Anyway, if you walk eight to 10,000 steps a day, that generally gets you into the top 20% of fitness, which is pretty easy to do.

總之，如果你每天走八到一萬步，一般就能進入體能前 20%，這很容易做到。

But if we wanna get into the top 1%, then we need to think about two different types of cardio.

但如果我們想進入前 1%，就需要考慮兩種不同類型的有氧運動。

We wanna do two types of cardio.

我們想做兩種有氧運動

One of them is zone two cardio, and another one is called HIIT training or high intensity interval training.

其中一種是第二區有氧運動，另一種稱為 HIIT 訓練或高強度間歇訓練。

Now with zone two cardio, it's what I call conversational cardio.

現在是第二區有氧運動，我稱之為對話式有氧運動。

It's the type of cardio that you can do while having a conversation.

這種有氧運動可以邊哈拉邊做。

For a lot of people, this is going to vary.

對很多人來說，這都會有所不同。

So depending on your cardiovascular levels, for some people, it's gonna be walking or walking at a really fast pace, depending on what your cardiovascular level is.

是以，這取決於你的心血管水準，對有些人來說，這需要步行或快步走，這取決於你的心血管水準。

For other people, it's gonna be jogging.

對其他人來說，則是慢跑。

But you really want to be able to do a type of cardio that keeps you at a conversational pace.

但你真的希望能做一種有氧運動，讓你保持對話的節奏。

And you wanna do this for anywhere between 150 to 180 minutes per week.

每週要做 150 到 180 分鐘。

So if we take brisk walking, for example, you could do four pretty fast paced 45 minute walks four times a week, or you could do a 30 minute, very light zone two cardio jog around six days a week.

是以，以快步走為例，你可以每週四次、每次 45 分鐘的快步走，也可以每週六天、每次 30 分鐘的二區輕度有氧慢跑。

And both of these would take you to a total of 180 minutes of zone two cardio per week.

這兩項運動將使您每週進行 180 分鐘的第二區有氧運動。

I don't do this yet.

我還沒有這樣做。

I've just incorporated the steps into my life.

我只是把這些步驟融入了我的生活。

And now I need to start incorporating the zone two because I'm like, ah, you know, I really wanna improve my cardiovascular fitness.

現在，我需要開始加入第二區，因為我想，啊，你知道，我真的想改善我的心血管健康。

Now, the second type of cardio is HIIT training or what we call high intensity interval training.

現在，第二種有氧運動是 HIIT 訓練，也就是我們所說的高強度間歇訓練。

And high intensity interval training, I call it the heavy lifting for the heart.

而高強度間歇訓練，我稱之為 "心臟舉重"。

It's what's gonna be working your heart at a maximum pace and at a maximum rate.

它能讓你的心臟以最大速度和最大速率工作。

And then we wanna be doing this at least once a week, anywhere between four to even 15 minutes every single week.

然後，我們希望每週至少做一次，每次 4 到 15 分鐘不等。

And when you have both of these types of cardio in your system, in your routine, what's gonna happen is, is that you're going to be increasing this number that we call VO2 max, which is the amount of oxygen that your body is able to use at any given time, especially when doing a fitness activity.

當你的系統和日常活動中都有這兩種類型的有氧運動時，將會發生的事情是，你將會增加這個我們稱之為最大容氧量的數字，也就是你的身體在任何時候都能使用的氧氣量，尤其是在進行健身活動時。

And when you raise VO2 max, that is going to raise your fitness levels.

而當你提高最大 VO2 值時，就會提高你的體能水準。

And also that number has also been correlated with living longer, with improved longevity.

此外，這個數字還與壽命的延長和長壽程度的提高相關。

Okay, so the way that we measure VO2 max properly is pretty intense.

好了，我們測量最大氧飽和度的方法是非常激烈的。

I've never done it myself, but it's on my bucket list at some point.

我從未親身體驗過，但這已列入我的遺願清單。

So basically they hook you up to a heart rate monitor and you're wearing a mask that measures the oxygen you inhale and exhale.

是以，基本上他們會給你連接一個心率監測器，你戴上一個面罩，測量你吸入和呼出的氧氣。

And you're either running on a treadmill or cycling on a stationary bike.

你要麼在跑步機上跑步，要麼在固定自行車上騎車。

And the intensity of the exercise is increased gradually over time.

而且運動強度會隨著時間的推移逐漸增加。

And apparently this is a really grim thing to do because you're basically exercising until the point where you literally can't do it anymore.

顯然，這是一件非常可怕的事情，因為你基本上是在鍛鍊，直到你真的做不動為止。

And that gives you somehow a measure of your VO2 max.

這樣就能以某種方式測量出你的最大 VO2 值。

Now, obviously this would be the gold standard way to measure VO2 max, but actually most of these phones, like Apple health and stuff, also has a sort of a pseudo VO2 max measurement on it with like cardiovascular fitness.

現在，這顯然是測量最大容氧量的黃金標準方法，但實際上大多數手機，如蘋果健康手機等，也有一種偽最大容氧量測量方法，可以測量心血管健康狀況。

And mine was below average.

而我的成績低於平均水平。

And then I started walking a lot more and now it's become average, which is very nice.

後來我開始走更多的路，現在已經變得很普通了，這非常好。

So we can look here that if we look at the last 12 months, I am very below average in terms of cardio fitness level, which is a sort of proxy for VO2 max.

是以，我們可以看到，如果從過去 12 個月的情況來看，我的心肺功能水準非常低於平均水平。

But over the last six months, my cardio fitness has very, very slowly gone up.

但在過去的六個月裡，我的心肺功能非常、非常緩慢地提高了。

And also I have turned 30.

而且，我已經 30 歲了。

So the average for a 30 year old has gotten down.

是以，30 歲的平均年齡有所下降。

It's quite a big step change.

這是一個很大的變化。

So now I'm average rather than below average.

所以，現在我是平均水平，而不是低於平均水平。

Basically, I need to work on zone two cardio and doing the HIIT stuff as well because my cardio fitness kind of sucks.

基本上，我需要練習二區有氧運動，還需要做 HIIT 訓練，因為我的有氧運動能力很差。

So in terms of actionable recommendations, if you are starting from nothing, your progression might look something like this.

是以，就可行建議而言，如果你是白手起家，你的進展可能會是這樣的。

Number one, walk for 30 minutes a day.

第一，每天步行 30 分鐘。

Number two, keep on increasing your steps each week to hit around 8,000 steps per day.

第二，每週堅持增加步數，達到每天 8000 步左右。

And at this point, you're probably in the top 20-ish percent of people or at least above average.

在這一點上，你可能是前 20% 左右的人，或者至少高於平均水平。

Then walk a bit faster or do a light jog to get into your zone two cardio range.

然後走快一點或輕快地慢跑，進入第二區有氧運動範圍。

But that could also be things like swimming or yoga or Pilates or whatever instead.

但也可以用游泳、瑜伽、普拉提或其他方式來代替。

And then as the last level up, once a week we wanna try doing some sort of high intensity interval training like sprints on a treadmill or skipping or a spin class or boxing in a group activity.

然後，作為最後一級，我們想每週嘗試做一次高強度間歇訓練，比如在跑步機上短跑、跳繩、上旋轉課或在集體活動中打拳擊。

I still need to work on the zone two cardio thing and the HIIT thing, but that is next on my bucket list.

我還需要練習二區有氧運動和 HIIT，但這是我的下一個目標。

Oh, by the way, if you're interested in more real-time updates about my own health journey and stuff I'm learning and reading and conversations I'm having along the way, you might like to subscribe to Life Notes.

哦，對了，如果你想了解更多關於我自己健康歷程的實時更新，以及我在這一路上學習、閱讀和對話的內容，你可能會喜歡訂閱《生活筆記》。

This is a free email that I send around once a week with notes from what I've been learning and what I've been incorporating into my life along with favorite books and podcasts and articles and videos and that kind of stuff.

這是我每週發送一次的免費電子郵件，內容包括我的學習筆記，以及我將其融入生活的方式，還有我最喜歡的書籍、播客、文章和視頻之類的東西。

It is completely free.

它完全免費。

You can unsubscribe whenever you want if you think it's not very good.

如果你覺得它不好，可以隨時取消訂閱。

There'll be a link down below if you wanna check it out.

如果你想查看，下面會有鏈接。

Principle number three, the strength practice.

原則三，力量練習。

Principle number three is lifting weights using progressive overload.

原則三是使用漸進超負荷舉重。

Now, depending on what kind of athlete you want to be, it's gonna look different for every single sport that you wanna get better at.

現在，取決於你想成為什麼樣的運動員，對於你想變得更好的每項運動來說，它都會有所不同。

But let's just call it, like, if you wanna get into the top 20% of people, what does that look like?

但是，如果你想進入前 20% 的人行列，你會怎麼做呢？

It looks like using just the most basic exercises and just trying to get stronger or trying to increase the amount of volume that you are doing in those exercises.

這看起來就像只使用最基本的練習，只是試圖讓自己變得更強壯，或者試圖增加這些練習的運動量。

So if you're starting out as a complete beginner, it can be useful to follow a program to help guide you through the workouts.

是以，如果你是一個完全的初學者，遵循一個計劃來幫助指導你完成鍛鍊是非常有用的。

Jeff Nippard, for example, has a really good beginner program that I was following back before I had a personal trainer.

例如，傑夫-尼帕德（Jeff Nippard）有一個非常好的初學者計劃，在我還沒有私人教練之前，我就一直在學習這個計劃。

And actually, investing in a few sessions with a personal trainer can also be really, really, really helpful other than getting a DEXA scan every now and then.

實際上，除了時不時地進行一次 DEXA 掃描外，與私人教練一起進行幾次訓練也會非常、非常、非常有幫助。

Hiring a personal trainer has been one of the most ROI-positive expenses in terms of my own health journey.

在我的健康之旅中，聘請私人教練是投資回報率最高的支出之一。

Because, like, on a very basic level, they help teach you, like, the right form and you can use the weights and stuff appropriately to avoid injury.

因為，從最基本的層面來說，他們會教你正確的姿勢，你可以適當地使用重量和其他東西，以避免受傷。

But really, I use a personal trainer as an accountability mechanism because without a personal trainer, I tend not to show up to the gym.