Problem is, you can't choose where your body burns fat from every time you work out.

問題是，你無法選擇每次鍛鍊時身體燃燒脂肪的部位。

Or at least, I didn't think you could.

至少，我不認為你能做到。

According to a new study, targeting belly fat may not only be possible, but also much easier than we all thought.

根據一項新的研究，消除腹部脂肪不僅是可能的，而且比我們想象的要容易得多。

In this video, I'll share exactly what researchers have found and how you can apply it to your own training.

在本視頻中，我將與您分享研究人員的具體發現，以及您如何將其應用到自己的訓練中。

Now, my belly has always been the hardest area to lose fat from.

現在，我的腹部一直是最難減掉脂肪的部位。

Even when I lose weight, it seemed like the fat there just wouldn't budge.

即使我體重減輕了，那裡的脂肪似乎也紋絲不動。

But this got me wondering, why is belly fat so stubborn in the first place?

但這讓我不禁要問，為什麼腹部脂肪如此頑固？

Well, I looked into it and I'm glad that I did.

我調查了一下，很高興我這麼做了。

Because once you understand this, all the new research makes a lot more sense.

因為一旦你明白了這一點，所有的新研究就會變得更有意義。

You see, to burn fat, your body first needs to release it from the fat cell, a process known as mobilization.

要想燃燒脂肪，身體首先需要將脂肪從脂肪細胞中釋放出來，這個過程被稱為 "動員"。

Once you've mobilized the fat, it can then be burned off for energy.

一旦脂肪被動員起來，就能被燃燒掉作為能量。

But how exactly do you go about mobilizing it?

但究竟該如何調動呢？

Well, when you strength train, you don't just strengthen your muscles, you also increase blood flow to the fat that surrounds the muscle you're working.

那麼，當你進行力量訓練時，你不僅增強了肌肉，還增加了流向肌肉周圍脂肪的血流量。

And this is one theory why belly fat can be so hard to get rid of.

這就是腹部脂肪難以去除的原因之一。

Compared to the fat in other areas of your body, it tends to receive very little blood flow.

與身體其他部位的脂肪相比，它的血流量往往很少。

Not to mention, we also tend to train our abs less frequently than other muscles.

更不用說，我們訓練腹肌的頻率也往往低於其他肌肉。

Think about it, your quads and hamstrings are used all the time.

想想看，你的四頭肌和膕繩肌一直都在使用。

Running, squatting, walking, you name it.

跑步、下蹲、走路，你說得出來。

They're some of the largest muscles in your body, and so they receive a large increase in blood flow when you're working out.

它們是人體中最大的肌肉，是以當您鍛鍊時，它們的血流量會大幅增加。

But your belly?

但你的肚子呢？

Well, not so much.

好吧，也不盡然。

So this got researchers thinking.

這引起了研究人員的思考。

If you can boost blood flow to your abs, could you then specifically target belly fat during exercise?

如果您能促進血液流向腹肌，那麼您就能在運動時專門針對腹部脂肪進行鍛鍊嗎？

And if you could target your belly, why stop there?

如果你可以瞄準你的腹部，為什麼要止步於此？

Theoretically, by increasing blood flow to the right spot, you could reduce fat in any area that you chose.

從理論上講，通過增加流向正確部位的血流量，你可以減少任何部位的脂肪。

Theoretically.

理論上

To find out, I reached out to my good friend Dr. Bill Campbell, who runs a lab dedicated to fat loss out of the University of South Florida.

為了弄清楚這個問題，我聯繫了我的好朋友比爾-坎貝爾博士，他在南佛羅里達大學開設了一個專門研究減脂的實驗室。

I've been asked a lot, can you spot reduce?

經常有人問我，你能發現減少嗎？

And my answer has always been no.

我的回答一直是 "不"。

The research that exists is not very strong, and most of the research that's been done on this has suggested or reported that it's not possible.

現有的研究還不是很充分，大多數相關研究都認為或報告說這是不可能的。

After digging through endless research papers, I've come across all sorts of funny, and in some cases, just plain out weird experiments researchers have tried to get to the bottom of this question.

在翻閱了無窮無盡的研究論文後，我發現研究人員為了弄清這個問題，做了各種有趣的實驗，在某些情況下，甚至是非常奇怪的實驗。

One study had participants do over 5,000 sit-ups in 27 days, which honestly might be more than the rest of us have done in our entire lives.

一項研究讓參與者在 27 天內做了 5000 多個仰臥起坐，說實話，這可能比我們其他人一輩子做的都多。

Another one had participants do 12 weeks of high-intensity leg pressing on one leg.

另一項研究讓參與者進行為期 12 周的單腿高強度壓腿訓練。

All to answer the question, can you choose where you burn fat?

你能選擇在哪裡燃燒脂肪嗎？

But neither study found a notable difference in fat loss.

但這兩項研究都沒有發現脂肪減少量有明顯差異。

And because of this, most researchers, including Bill, were skeptical about the idea of spot reduction.

正因為如此，包括比爾在內的大多數研究人員都對減少斑點的想法持懷疑態度。

People would, let's say, do hundreds and hundreds of crunches.

比方說，人們會做成百上千個仰臥起坐。

And they would say, well, now I'm going to have a defined midsection.

他們會說，好吧，現在我要有一個清晰的腹部了。

And my response would be, well, that's not really how it works.

我的回答是，其實不是這樣的。

However, as it turns out, there was one thing that pretty much all of these studies overlooked.

然而，事實證明，幾乎所有這些研究都忽略了一件事。

Remember how I said you need to mobilize fat before it can be burned off?

還記得我說過，在燃燒脂肪之前，你需要動員脂肪嗎？

Well, there's two parts to this process.

這個過程分為兩個部分。

First, mobilizing it, and then burn it at all.

首先是動員，然後是燒燬。

The issue with the past studies, such as the 5,000 sit-ups one, is that while they may have mobilized belly fat, this doesn't necessarily lead to burn it at all.

過去的研究，如 5000 個仰臥起坐的研究，其問題在於，雖然這些研究可能調動了腹部脂肪，但這並不一定能從根本上燃燒脂肪。

But this is where a 2023 study comes into the picture.

但這正是 2023 年研究的意義所在。

They wanted to test a routine that could do both.

他們想測試一種能同時做到這兩點的程序。

Yeah, so the results did surprise me.

是啊，結果確實讓我大吃一驚。

Just relying on my past knowledge, my thoughts were, I don't expect any type of spot reduction outcome to be reported.

僅憑我過去的知識，我的想法是，我不指望報告任何類型的斑點減少結果。

But that's exactly what was reported.

但這正是報道的內容。

And the design was good.

設計也不錯。

Basically, researchers divided 16 overweight men into two groups.

基本上，研究人員將 16 名超重男性分為兩組。

One focused on spot reduction, and the other, the control group.

其中一組側重於減少斑點，另一組為對照組。

Both followed a four-day workout plan for 10 weeks.

兩人都遵循了為期 10 周的四天鍛鍊計劃。

The control group did 45 minutes on the treadmill each session.

對照組每次在跑步機上跑步 45 分鐘。

Meanwhile, the spot reduction group had a shorter 27-minute treadmill workout, followed by two ab exercises, torso rotations and machine crunches.

與此同時，減斑組進行了較短的 27 分鐘跑步機鍛鍊，隨後進行了兩項腹部運動、軀幹旋轉和器械仰臥起坐。

Now, this study was unique because it was also the first of its kind to make sure that the same amount of calories were burned in both workout groups.

現在看來，這項研究的獨特之處在於，它也是同類研究中第一個確保兩組鍛鍊者消耗相同熱量的研究。

And this is a big problem with a lot of prior research.

這也是之前很多研究的一個大問題。

If you don't equate the calories being burned, you don't have much faith in whatever body fat outcomes are being reported, because it could be that they just burn more calories, and of course, they're going to lose more fat.

如果你不把燃燒的卡路里等同起來，你就不會對所報告的體脂結果有太大的信心，因為這可能只是他們燃燒了更多的卡路里，當然，他們就會減掉更多的脂肪。

So what happened?

到底發生了什麼？

Well, after the 10 weeks, both groups lost a relatively similar amount of total body fat.

10周後，兩組人的體脂總減少量比較接近。

But what was surprising was that the spot reduction group lost two and a half times more fat from around their belly compared to the control group.

但令人驚訝的是，與對照組相比，減斑組減掉的腹部脂肪是對照組的兩倍半。

What's also interesting is that the treadmill-only group also lost more fat from their legs than the spot reduction group.

同樣有趣的是，只使用跑步機組的腿部脂肪減少量也比斑點減少組多。

And if the spot reduction theory holds true, well then, this result makes sense, since they did more in it.

如果 "斑點減少 "理論成立，那麼這個結果也就說得通了，因為他們在其中做了更多的工作。

But of course, this study doesn't come without its limitations.

當然，這項研究也有其侷限性。

One of the criticisms of this study was, well, they had more fat to start with, which they did, but they still lost like 3% more total fat in the trunk areas, like 7% versus 4%.

對這項研究的責備之一是，他們一開始的脂肪量更多，但他們在軀幹部位的總脂肪量還是減少了 3%，比如 7% 對 4%。

So even when you account for the fact that this spot reduction group had more fat to start with, they still lost significantly more fat, even accounting for baseline levels.

是以，即使考慮到這組人一開始就有較多的脂肪，但即使考慮到基線水準，他們減掉的脂肪仍明顯較多。

And although the workouts were tightly controlled, the nutrition wasn't.

雖然訓練受到嚴格控制，但營養卻沒有。

Personally, I don't think this is too big of a concern, given that both groups lost a relatively similar amount of overall fat, but it is something that would've made the study a lot stronger.

就我個人而言，我認為這並不是一個太大的問題，因為兩組人的總體脂肪減少量比較接近，但這一點會讓研究更加有力。

But hey, it's not just this study.

但是，嘿，不只是這項研究。

Other recent studies on spot reduction have also shown promising results.

最近關於減少斑點的其他研究也取得了可喜的成果。

In 2017, there was a similar experiment.

2017 年，也有過類似的實驗。

Researchers had one group perform an upper body workout, then followed up with 30 minutes of cardio.

研究人員讓一組人進行上肢鍛鍊，然後再進行 30 分鐘的有氧運動。

And another group did a lower body workout, followed by the same 30 minutes of cardio.

另一組進行下半身鍛鍊，然後進行同樣的 30 分鐘有氧運動。

Now both groups performed the same number of exercises, sets, and reps, and they did this three times per week.

現在，兩組人都進行了相同數量、組數和次數的練習，每週進行三次。

After 12 weeks, both groups lost a near identical amount of total body fat.

12 周後，兩組的身體總脂肪含量幾乎相同。

But again, what was interesting was that the upper body group lost more fat in their upper body, and the lower body workout group lost more fat in their lower body.

但同樣有趣的是，上半身鍛鍊組減掉的脂肪更多，而下半身鍛鍊組減掉的脂肪更多。

And more recently, in 2021, another study found something similar.

最近，即 2021 年，另一項研究也發現了類似的情況。

Just like the 2023 study, their idea was to use abs exercises to mobilize belly fat, and then combine it with cardio to burn the fattest fuel.

就像 2023 年的研究一樣，他們的想法是利用腹肌鍛鍊來調動腹部脂肪，然後結合有氧運動來燃燒最胖的燃料。

And they too found promising results, mainly in the upper belly area.

他們也發現了很好的效果，主要是在上腹部。

Again, the studies do have their limitations, all studies do.

同樣，這些研究也有其侷限性，所有的研究都是如此。

But this research is still exciting to see, and I'm sure a lot more will be done in this area.

但這項研究仍然令人振奮，我相信在這一領域還會有更多的工作要做。

And what's nice is that the results of these studies still offer some practical takeaways, which you can immediately start using in your workouts.

值得高興的是，這些研究結果仍然提供了一些實用的啟示，您可以立即在鍛鍊中加以運用。

Before I get to them though, let me say this.

不過，在說這些之前，我想先說一下。

If losing belly fat is your goal, then you need to be in a calorie deficit to get the best results.

如果減掉腹部脂肪是你的目標，那麼你需要在卡路里不足的情況下獲得最佳效果。

It's highly unlikely you're going to be able to gain weight while simultaneously spot reducing fat in your belly.

要想在增加體重的同時減少腹部脂肪，那是不太可能的。

What the studies do suggest though, is that if you're doing ab work, you should probably combine it with some form of cardio either shortly before or after to get the most bang for your buck.

不過研究表明，如果你要做腹肌鍛鍊，最好在鍛鍊前或鍛鍊後結合某種形式的有氧運動，這樣才能獲得最大的收益。

As an example, you couldn't perform these studies and go for a three minute walk and come back and think, oh, I should have spot reduction.

舉例來說，你不可能在進行這些研究後去散步三分鐘，然後回來想，哦，我應該減少斑點。

The other thing is that if spot reduction does work, then it seems like some abs exercises are better than others.

另一個問題是，如果點狀減脂確實有效，那麼似乎有些腹肌鍛鍊方法比其他方法更好。

I don't see planks as targeting the abdominal region, the abdominal muscles, as much as crunches and abdominal torso rotation.

在我看來，平板支撐不像仰臥起坐和腹部軀幹旋轉那樣針對腹部區域和腹部肌肉。

I would suggest, and again, being a scientist, rely on the data that we have.

我建議，作為一名科學家，還是要依靠我們所掌握的數據。

Both use crunches and one use crunches and abdominal torso rotation.

兩種方法都使用仰臥起坐，一種方法使用仰臥起坐和腹部軀幹旋轉。

So I would think, yes, the abdominal exercise does matter.

所以我認為，是的，腹部鍛鍊確實很重要。

So if I was designing a routine to better target belly fat, I'd use direct weighted abs exercises combined with low to moderate intensity cardio, which could look something like this.

是以，如果我要設計一套能更好地針對腹部脂肪的鍛鍊方法，我會採用直接負重腹肌鍛鍊結合中低強度的有氧運動，可能會像這樣。

I'll be honest though, I'm still not 100% convinced and neither was Bill when I spoke to him.

不過，老實說，我還是不能百分百相信，比爾在和我談話時也是如此。

These latest studies have definitely opened my mind to spot reduction being possible and it seems like future research could be promising, but it's definitely not enough for me to go about planning spot reduction into most people's routines.

這些最新研究無疑讓我看到了減少色斑的可能性，而且似乎未來的研究也會很有前景，但這絕對不足以讓我將減少色斑的計劃納入大多數人的日常工作中。

That said, on my recovery days, I have been using those two abs exercises and slapping on some cardio either before or after.

儘管如此，在恢復的日子裡，我一直使用這兩種腹肌練習，並在練習之前或之後做一些有氧運動。

Who knows?

誰知道呢？

Maybe this is giving me the spot reduction effect.

也許這就是我的減斑效果。

Maybe it's not, but even if it's not, I still highly recommend that you regularly train your abs and with weight.

也許不是，但即使不是，我還是強烈建議你定期進行腹肌訓練，並負重訓練。

Once I started training them consistently, they seemed to appear more visible even during bulks where my body fat was increasing.

一旦我開始堅持訓練，即使在體脂增加的大運動量期間，它們似乎也會更加明顯。

After all, they're just like any other muscle group and growing them can help with definition.

畢竟，它們就像其他肌肉群一樣，增長它們可以幫助塑造輪廓。

But guys, just remember that most of your results will still come from the basics and losing belly fat heavily depends on your diet.

但是夥計們，請記住，你的大部分成果仍將來自於基本功，而減掉腹部脂肪在很大程度上取決於你的飲食。

In fact, most people completely underestimate just how many calories are in their usual food choices.

事實上，大多數人完全低估了他們通常選擇的食物中含有多少卡路里。

And this is why even people who eat clean and work hard still struggle to shed their belly fat.

這就是為什麼即使是吃得乾淨、工作努力的人，仍然難以減掉腹部脂肪的原因。

To help with this, I worked with our lead dietitian Kelly to show you how you can eat twice as much food while keeping the calories the same.

為了解決這個問題，我與我們的首席營養師凱利合作，向您展示如何在保持熱量不變的情況下，吃兩倍的食物。

And you can check out that video here.

您可以在這裡查看該視頻。

And for those who want more step-by-step guidance with both their training and nutrition, just head on over to BuiltWithScience.com to take our quiz to discover what approach is best for you and your body.

如果您希望在訓練和營養方面得到更多循序漸進的指導，請訪問 BuiltWithScience.com，參加我們的測驗，以瞭解哪種方法最適合您和您的身體。

Thanks so much for watching and see you next time.

感謝您的收看，下次再見。