Name: 如何最快達到12%體脂肪（不論起點如何）！ (The Fastest Way to 12% Body Fat (From Any Start Point))
Uploaded: 2025-11-15T08:09:56.000Z
Duration: 18 min 30 s

情態助動詞 B1

Drop down to 20% and in the right lighting, you might see some ab definition.

降到 20%，在對的光線下，你可能會看到一些腹肌線條。

到了 15%，你的上半部腹肌就會開始顯現。

But to really strip off the fat around your belly, you usually need to go even lower.

但要真正消除腹部周圍的脂肪，通常需要降得更低。

到了 12%，你的六塊肌終於出現了。

Veins show in your arms and the best part?

手臂會出現血管，最棒的是什麼？

It's still maintainable and lets you enjoy life.

這仍然是可維持的，而且讓你享受生活。

For me to get there from 15% body fat, took me six weeks to find out how long it would take you find your current level of body fat from this long lineup, here's how much fat you have to lose.

對我來說，從體脂肪 15% 達到那個程度，花了六週的時間，來找出你目前體脂肪的程度需要多久，這裡列出了你必須減掉多少脂肪。

Go all in and here's how many weeks it'll take.

全力以赴，這就是需要多少週的時間。

而女性的話，這裡有對應的數字。

Based on the DEXA scan analysis of over 9,000American men, less than 1% ever reach 12% or below.

根據對超過 9,000 名美國男性進行的 DEXA 掃描分析，不到 1% 的人能達到 12% 或更低的體脂肪。

Your body is smart and without the right plan, you'll either get stuck early on or end up regaining even more fat than you lost.

你的身體很聰明，如果沒有正確的計畫，你可能會在初期就卡住，或者最終重新獲得比失去的更多的脂肪。

It's why I teamed up with five of the world's smartest scientists and elite coaches to create a step by step plan that will not only get you to 12% but easily maintain it afterwards.

這就是為什麼我與五位世界上最聰明的科學家和精英教練合作，創造一個步驟計畫，不僅能讓你達到 12%，還能輕鬆維持。

Most people want leaner, they don't just want smaller.

大多數人想要更精瘦，而不只是變小。

Most people lose a substantial amount of muscle while losing fat.

大多數人在減脂的同時會失去大量的肌肉。

That's Dr. Mike Israel, a well known professor and bodybuilder with a PhD in sport physiology.

這位是 Dr. Mike Israel，一位知名的教授和健美運動員，擁有運動生理學博士學位。

He explained if you're losing weight without lifting weights or just not lifting properly, then up to half of your weight loss can be muscle or rather than fat.

他解釋說，如果你在沒有舉重或舉重不當的情況下減重，那麼你減掉的體重中高達一半可能是肌肉，而不是脂肪。

Now this doesn't just make you look skinny rather than lean, but

這不僅會讓你看起來瘦弱而不是精瘦，還會

it also causes your body to start fighting against you.

它也會讓你的身體開始跟你作對。

When you lose muscle, your body seems to have a special extra sensing ability to kick your hunger and cravings into higher gear than when you don't.

當你失去肌肉時，你的身體似乎會有一種特殊的額外感知能力，讓你的飢餓感和渴望比沒有失去肌肉時更強烈。

Now the other parts of this plan will help bring your muscle loss down to zero.

現在，這個計畫的其他部分將有助於將你的肌肉流失降至零。

But your lifting routine is your biggest line of defense.

但你的舉重訓練是你最大的防線。

And while that the way you train shouldn't change much from your muscle building phases or Dr.

而你訓練的方式應該與你增肌時期或 Dr.

Consider lighter weights for higher reps.

考慮用較輕的重量做較多次數。

So putting a little bit more weight on the bar each time becomes less realistic in a fat loss phase, especially as you get deep into it.

所以，在減脂階段，每次在槓鈴上增加一點重量變得不太實際，尤其當你深入其中時。

However, endurance relative to your body mass typically goes up.

然而，相對於你體重的耐力通常會增加。

And so it turns out that you are not only better at higher uplifting, but

結果是，你不僅在較高次數的舉重方面表現更好，

you can actually make some gains by adding repetition here or there.

你其實可以透過偶爾增加次數來獲得一些進步。

And that psychological ability to add repetitions is Like a big deal.

而這種能夠增加次數的心理能力，真的很重要。

You're conserving muscle just as well as you would with heavier weights, but you get some progress.

你保留肌肉的效果跟用較重重量一樣好，但你卻能看到一些進展。

When would they kind of make these switches?

他們大概會在什麼時候做這些轉換呢？

Some people all the way from 30 to 12% would just train ultra well with whatever normal rep ranges they do and it would never bite them in the ass.

有些人從 30% 降到 12%，他們會用平常的組數訓練得很好，而且從來不會出問題。

Some people, anything below 25% and their diet fatigue is already so high just from genetics or whatever that like, oh shit, I really do need the higher reps to come rescue me.

有些人，只要體脂低於 25%，他們就已經因為基因或其他原因感到非常疲勞，所以他們真的需要較多次數的訓練來拯救他們。

I'd say the easiest recommendation I have is continue training normally until you feel really fatigued and your strength is really starting to be like.

我認為最簡單的建議是，繼續正常訓練，直到你感到非常疲勞，而且你的力量真的開始有點。

但 Mike 博士的觀點讓我開始思考。

Is there an optimal workout split for fat loss that most people are missing?

有沒有一個大多數人都錯過的、最適合減脂的訓練安排呢？

If you're in a fat loss phase, you, as soon as you're not growing muscle, then you start losing it and then you come back and hit it again, you grow a little bit, but

如果你在減脂期，只要你沒有在增肌，你就會開始流失，然後你再回來刺激它，你會長一點點，但是

then you lose it again and you could just continue to lose muscle that way over time.

然後你又會再流失，久而久之你就會一直這樣流失肌肉。

So like a 20 set chest workout one day a week on a mass gaining phase, you got your shake with you, you got your carbs and you're good to go.

就像增肌期一週一次的 20 組胸部訓練，你帶著你的搖搖杯，有你的碳水化合物，你就可以開始了。

Like those kinds of workouts just might be really, really tough.

像那種訓練可能會非常、非常辛苦。

And at the end of, you know, sets 15 through 20 on a fat loss phase, oh, you're doing sets all right.

而在減脂期，你知道的，做到第 15 組到第 20 組的時候，哦，你確實有在做組數。

So slightly more frequent workouts that make sure to hit the muscle, every muscle that you want to preserve maximally two to three times a week on a fat loss phase and gets really a DNA.

所以在減脂期，每週訓練兩到三次，確保你想要保留的每一塊肌肉都能被最大程度地刺激到，這樣會讓你的 DNA 真的。

Although there's yet to be direct research supporting Dr. Mike's theory here, it does make sense.

雖然目前還沒有直接的研究支持 Mike 博士的理論，但這個想法確實有道理。

And the diets I've been able to preserve the most muscle with have always been when I'm training each muscle multiple times a week.

而我能夠保留最多肌肉的飲食，總是在我每週訓練同一塊肌肉好幾次的時候。

Now I'll put my favorite workout split options up on screen and I'll leave links to each of them in the description box down below.

我現在會把最喜歡的訓練課表選項顯示在螢幕上，並且我會在下方的說明欄位提供每個課表的連結。

But even with the right workout split, how many sets do you really need to maintain your muscle?

但即使有正確的訓練課表，你需要做幾組訓練才能維持你的肌肉呢？

A brand new study tried to find the answer and even I was shocked by what they found.

一項全新的研究試圖找出答案，就連我都對他們的研究結果感到震驚。

第二組進行相同的飲食控制，但

adds two and a half hours of cardio per week plus a quick 30 minute full body workout.

每週額外增加兩個半小時的有氧運動，外加一次快速的 30 分鐘全身訓練。

Five hours of cardio and two 30 minute full body workouts every week after 16 weeks.

每週進行五小時的有氧運動和兩次 30 分鐘的全身訓練，持續 16 週。

Well, the diet only group dropped 15 pounds.

嗯，只有飲食控制組掉了 15 磅。

Until you realize 40% of that weight came from muscle.

但如果你發現其中 40% 的體重是來自肌肉，那就不是那麼回事了。

The second group lost 22 pounds, but 20% of it was still muscle.

第二組掉了 22 磅，但其中仍有 20% 是肌肉。

The third group, same weight loss as group two, but 100% of it was fat.

第三組的體重下降幅度跟第二組一樣，但其中 100% 都是脂肪。

They even lost 50% more visceral belly fat.

他們甚至減少了 50% 的內臟腹部脂肪。

Now, there's two really interesting findings here.

現在，這裡有兩個非常有趣的發現。

First off, two short full body workouts per week, just six hard sets per muscle was enough to prevent muscle loss.

首先，每週兩次簡短的全身訓練，每次每個肌肉群只有六組嚴格的訓練，就足以防止肌肉流失。

For chest, that's just three sets of bench and three sets of flies per week.

對胸部來說，每週只需要做三次臥推和三次飛鳥。

Now, I'd argue that advanced lifters might want to aim for six to 10 weekly sets to be safe.

我認為，進階的訓練者為了安全起見，每週可以設定六到十組訓練。

But still, if you're training hard, you need far less than you think to maintain your muscles.

不過，如果你有認真訓練，其實你需要的訓練量比你想像的少很多，就能維持肌肉。

But here's where it gets really interesting.

但接下來這個部分，就真的很有趣了。

So even though group three did double the cardio was group two.

所以，雖然第三組做了兩倍於第二組的有氧運動。

The researchers think that the only reason they lost more fat was because the extra lifting day signaled their bodies to burn more fat rather than muscle.

研究人員認為，他們減掉更多脂肪的唯一原因，是因為額外的重訓日讓身體發出訊號，燃燒更多脂肪而非肌肉。

But before we dive into that, let's get to the most crucial part of your plan your diet to 12% body fat.

但在我們深入探討之前，先來談談你計畫中最關鍵的部分：你的飲食，目標是 12% 的體脂肪。

You can eat junk food and still lose weight, still lose body fat, maintain lean mass.

你一樣可以吃垃圾食物，同時減重、減少體脂肪，並維持精瘦的肌肉。

That's nutrition expert Lane Norton, a competitive bodybuilder and powerlifter with a PhD in nutritional sciences.

這是營養學專家 Lane Norton 說的，他是一位競技健美選手和舉重選手，擁有營養科學博士學位。

He explained how step one of setting up your diet is figuring out how much protein you should eat.

他解釋了設定飲食計畫的第一步，就是算出你應該攝取多少蛋白質。

I, I tell people, you know, 1.8 to 2.8 grams per kilogram.

我會告訴大家，大約是每公斤 1.8 到 2.8 克。

If you're at the bottom end of that range, you're still getting enough protein that you're probably optimizing lean mass.

如果你在這個範圍的較低端，你仍然攝取了足夠的蛋白質，很可能就能優化精瘦肌肉的維持。

So once protein is set, you have to kind of, you know, take those calories away, right?

所以一旦蛋白質設定好了，你就得，你知道，把那些熱量扣掉，對吧？

And now you're left with carbohydrates and fats.

現在你剩下碳水化合物和脂肪。

And you can kind of look at carbohydrates and fats as both are just sources of fuel, right?

你可以把碳水化合物和脂肪都看作是燃料的來源，對吧？

And so what I tell people is picking a carbohydrate or fat breakdown that is easiest for you to adhere to, right?

所以，我會建議大家選擇一個最容易讓你遵守的碳水化合物或脂肪比例，對吧？

Like, if you're somebody who likes more savory things, a little bit lower carb.

像是，如果你是那種喜歡吃鹹食的人，就稍微低碳一點。

If you're somebody who likes a little more starches and sweet things, maybe a little bit higher carb, lower fat.

如果你是那種喜歡澱粉和甜食的人，那可能就高碳一點，低脂一點。

I mostly get my fats from eggs Peanut butter and avocado carbs are timed mostly around my workouts.

我大部分的脂肪都來自雞蛋、花生醬和酪梨，碳水化合物則主要安排在運動前後。

Oats a few hours before and potatoes after, plus fruits and veggies throughout the day.

運動前幾小時吃燕麥，運動後吃馬鈴薯，全天候再搭配水果和蔬菜。

And because life without dessert just isn't the life I want, I finished the day with a sugar free Ninja Creamy made with my Built with Science protein.

因為沒有甜點的人生不是我想要的人生，我會用 Built with Science 蛋白質做無糖 Ninja Creamy 來結束這一天。

But if a donut jumps into my cart every now and then, I'm not complaining.

但如果偶爾有甜甜圈跑進我的購物車，我也沒在抱怨。

There was one study looking at over 100 grams per day of sugar intake, like sucrose versus about 10 grams per day.

有一項研究比較了每天攝取超過 100 克糖（例如蔗糖）和每天大約 10 克糖的情況。

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如何最快達到12%體脂肪（不論起點如何）！ (The Fastest Way to 12% Body Fat (From Any Start Point))

crucial

majority

metabolism

properly