Love handles or thighs?

腹部贅肉多還是大腿粗？

Feels impossible, right?

感覺不可能，對嗎？

That's because you've been lied to.

那是因為你們被騙了。

"Spot reduction"

"減少斑點"

is a myth, no amount of planks or miracle creams will melt fat from one specific area.

這是一個神話，再多的木板或神奇面霜也無法融化某一特定部位的脂肪。

If they worked,

如果它們起作用了、

we'd all be walking around with six packs from laughing at bad fitness advice.

我們都會因為嘲笑糟糕的健身建議而擁有六塊腹肌。

At this point, we might as well rebrand from Yellow Dude to Yellow Clown.

在這一點上，我們不妨把 "黃色花花公子 "改名為 "黃色小丑"。

But don't worry, burning stubborn fat is possible.

不過不用擔心，燃燒頑固脂肪是可能的。

Here's what works.

以下是行之有效的方法。

Fat loss doesn't happen in just one place, it happens everywhere at once.

減脂不只發生在一個地方，而是同時發生在所有地方。

Your body decides where it burns fat first and last.

你的身體會決定先在哪裡燃燒脂肪，後在哪裡燃燒脂肪。

And that's based on genetics.

而這是以遺傳學為基礎的。

Some people lose weight from their face first, while others see changes in their arms or legs.

有些人的體重先從臉部開始減輕，而有些人則會看到手臂或腿部的變化。

But one thing is always true, the stubborn fat you care about most is the last to go.

但有一點是永遠正確的，你最在意的頑固脂肪是最後消失的。

And this is why most people fail.

這就是大多數人失敗的原因。

They start dieting, but when their biggest problem area doesn't shrink fast enough, they assume they're doing something wrong.

他們開始節食，但當他們最大的問題部位沒有迅速縮小時，他們就會認為自己做錯了。

They quit too soon, when in reality, they just needed more time.

他們退出得太早，而實際上，他們只是需要更多的時間。

So today, let's break down why fat loss works like this, what you can do to speed up the process, and why the real secret isn't what you think.

所以今天，讓我們來分析一下為什麼減脂效果會這樣，你可以做些什麼來加快減脂過程，以及為什麼真正的祕密並不是你所想的那樣。

You don't get to choose where fat comes off first.

你無法選擇脂肪先從哪裡脫落。

It's like trying to drain a swimming pool by picking which part of the water level drops first.

這就好比要把游泳池裡的水抽乾，要先選水位下降的部分。

It doesn't work that way.

事情不是這樣的。

Your body burns fat systemically, meaning from everywhere at the same time, but in different amounts.

您的身體會系統地燃燒脂肪，也就是說，脂肪會同時從各個地方燃燒，但燃燒的量不同。

For men, stubborn fat usually sticks around the stomach and love handles.

對於男性來說，頑固的脂肪通常停留在腹部和腰部。

Because clearly, nature decided dad bods were the peak of evolution.

因為很明顯，大自然認為爸爸的身材是進化的頂峰。

For women, it's more likely to be hips, thighs, and butt.

對於女性來說，更有可能是臀部、大腿和屁股。

And then there's face and neck fat, which no one is safe from.

還有臉部和頸部的脂肪，沒有人可以倖免。

Ever gained a few pounds and instantly noticed your face puffing up?

有沒有在體重增加幾磅後，立刻發現自己的臉腫了起來？

Exactly, it's like your body wants to announce to the world that you've been enjoying life a little too much.

沒錯，這就像你的身體要向全世界宣佈，你已經有點過於享受生活了。

This all comes down to genetics.

這一切都與遺傳有關。

Your body has preferred spots to store fat, and those same spots will be the last to burn, it's frustrating, but it's reality.

你的身體偏愛儲存脂肪的部位，而這些部位也會是最後燃燒的地方，這很令人沮喪，但這就是現實。

Let's keep this simple, the only way to lose stubborn fat is to lose all fat.

簡單地說，減掉頑固脂肪的唯一方法就是減掉所有脂肪。

No exercise cream or detox tea will change this.

任何運動膏或排毒茶都無法改變這一點。

You need to be in a calorie deficit.

你需要保持熱量赤字。

Burning more calories than you consume, or eating less than you burn.

燃燒的卡路里多於消耗的卡路里，或者吃的卡路里少於消耗的卡路里。

Same concept, just depends on whether you want to feel like a disciplined athlete or a victim of portion control.

概念是一樣的，只是取決於你是想讓自己感覺像個有紀律的運動員，還是想讓自己成為分量控制的受害者。

And here's where people mess up, they expect their stubborn area to shrink first instead of last.

這就是人們犯錯的地方，他們希望自己的頑固部位先縮小，而不是最後縮小。

It won't, at first you'll notice fat loss in places you don't even care about, your arms, face, or maybe even your calves.

不會的，一開始你會發現你根本不在意的地方，如手臂、臉部，甚至小腿，脂肪都在減少。

That's normal.

這很正常。

But you get impatient and quit after a while.

但時間久了，你就不耐煩了，就放棄了。

This is why most people fail, because they don't see immediate changes in their problem areas.

這就是為什麼大多數人都失敗了，因為他們沒有看到自己的問題領域有立竿見影的變化。

But if you just stay in a calorie deficit, the fat has to come off, it's simple biology.

但如果你只是保持熱量赤字，脂肪就會脫落，這是簡單的生物學原理。

Since you can't target fat loss, your best move is to build muscle in those areas.

既然不能以減脂為目標，最好的辦法就是在這些部位增加肌肉。

This won't burn fat from that spot faster.

這樣做並不能更快地燃燒該部位的脂肪。

But it will make the area look better as fat reduces.

但隨著脂肪的減少，該部位會變得更好看。

Struggling with belly fat, train abs, not to burn fat, but to define your core underneath it.

與腹部脂肪作鬥爭，訓練腹肌，不是為了燃燒脂肪，而是為了勾勒出脂肪下的核心。

Holding fat in your legs, train legs, build muscle so they look strong when the fat is gone.

保持腿部脂肪，訓練腿部，增加肌肉，這樣當脂肪消失時，腿部才會顯得強壯。

Face looks puffy, sorry, there's no face workout for that, just keep losing fat.

臉看起來很浮腫，對不起，沒有臉部鍛鍊的方法，繼續減脂就好了。

Unless you count aggressively chewing gum, which spoiler won't help either.

除非你把積極咀嚼口香糖也算上，那也無濟於事。

A calorie deficit plus strength training is the fastest way to burn stubborn fat.

熱量不足加上力量訓練是燃燒頑固脂肪的最快方法。

It won't happen overnight.

這不會一蹴而就。

But if you stay consistent, it will happen.

但只要堅持不懈，就一定會成功。

Fat loss is simple.

減脂很簡單

But it's not easy.

但這並不容易。

You can burn stubborn fat, but only if you stay patient and stick to a calorie deficit long enough.

你可以燃燒頑固脂肪，但前提是你必須保持足夠的耐心，並長期堅持熱量赤字。

Most people quit right before they would have seen results.

大多數人在看到效果之前就放棄了。

Don't be that person.

不要成為那樣的人。

No, we don't have a diet guide.

不，我們沒有飲食指南。

What we do have is the calisthenics playbook, which helps you build strength.

我們所擁有的是健身操手冊，它可以幫助你增強力量。

And unlock cool moves like one arm pushups.

並解鎖單臂俯臥撐等很酷的動作。

And by the time you're done, your physique will be so much better, you might just forgive us for not having a diet guide.

當你完成這項工作時，你的體質將大為改觀，你可能會原諒我們沒有提供飲食指南。