Name: 為什麼50歲後小腹脂肪瘦不掉？（還有解決辦法！） (Why Belly Fat Over 50 Won’t Budge (And How to FIX It))
Uploaded: 2025-12-27T18:31:44.000Z
Duration: 11 min 8 s

There's a reason you haven't lost your belly.

你之所以減不掉腹部脂肪，是有原因的。

A reason you still look soft in the mirror.

照鏡子時看起來還是軟趴趴的，也是有原因的。

A reason you feel heavier, slower, and more frustrated than ever.

感覺身體比以往更沉重、更遲鈍、更沮喪，這也都有原因。

And a reason nothing you've tried, no diet, no cardio, no weight loss program has actually worked.

你試過的任何方法，無論是飲食控制、有氧運動，還是減重計畫，都沒有真正奏效，這都是有原因的。

And that reason comes down to one thing, man.

而這個原因，說穿了，就是一件事，兄弟。

Nobody ever told you the truth about belly fat after 50.

從來沒有人告訴你50歲以後腹部脂肪的真相。

Now, today, that ends because I'm going to explain why.

今天，這一切都要結束了，因為我要來解釋原因。

This is a much bigger problem than you realize.

And this video might be the most important wake up call you watch all year.

這支影片可能是你今年看過最重要的警世之鐘。

I'm also going to give you the full blueprint to finally lose the belly, rebuild your health, and

我也會給你完整的藍圖，讓你徹底消除腹部脂肪，重建健康，並且

take your life back, physically, mentally and hormonally.

重拾生活，無論是身體上、心理上，還是荷爾蒙上。

And if you stick with me until the end, I'm going to give you a simple way to get started immediately.

如果你一直看到最後，我會給你一個簡單的方法，讓你立刻開始。

And it's something most men have never been told.

這件事是大多數男性從來沒有被告知過的。

But it makes a massive difference when your motivation is low.

但當你的動機低落時，這會帶來巨大的改變。

Alright, before we dive in, my name is Gary Walker.

好了，在我們開始之前，我的名字是 Gary Walker。

I've been coaching men for over 30 years.

And for the past 12 years, I've worked exclusively with men over 40, 50, 60, and

在過去的12年裡，我專門與40歲、50歲、60歲以上的男性，

Men with big bellies, men with diabetes, prediabetes, stiff joints, achy bodies, low testosterone.

大腹便便、糖尿病、糖尿病前期、關節僵硬、身體痠痛、睪固酮低下。

Men that had poor sleep habits, high stress, and decades of frustration.

有睡眠習慣不佳、壓力過大，以及數十年來飽受挫折的男性。

Thousands of men have trusted me to help them reverse the clock, to help them lose belly fat, build strength, build muscle, and

有成千上萬的男性信任我，幫助他們逆轉時光，幫助他們減掉腹部脂肪、增強體力、增加肌肉，

get healthy again and feel like themselves again.

並重新找回健康，找回過去的自己。

Alright, now what I'm about to share is what works for men your age.

好了，接下來我要分享的是適合您這個年齡層男性有效的方法。

All right, so let's start with the uncomfortable truth that belly isn't harmless.

好，那我們就來談談一個令人不舒服的真相：腹部脂肪並非無害。

And it isn't something to joke about or hide behind loose shirts.

這不是可以開玩笑或躲在寬鬆衣服後面來忽視的事。

For men over 50, belly fat is primarily visceral fat, the dangerous kind that sits behind your abdominal wal and wraps around your liver, your pancreas and your intestines.

對50歲以上的男性來說，腹部脂肪主要是內臟脂肪，那種危險的脂肪，它會堆積在腹壁後面，並包圍著您的肝臟、胰臟和腸道。

This type of fat is metabolically active.

It also sends inflammatory signals through your body all day, every day.

它也會日復一日地向你全身發送發炎訊號。

It elevates heart attack and stroke risk.

它會增加心臟病和中風的風險。

It damages liver function, increases cortisol and weakens your immunity.

它會損害肝功能，增加皮質醇，並削弱你的免疫力。

And it accelerates aging internally and externally.

And here's the part most men hate to hear.

而這就是大多數男性最不想聽到的部分。

At this stage of life, we don't have a lot of time left.

在這個人生階段，我們剩下的時間不多了。

你的20幾歲、30幾歲和40幾歲都已經過去了。

You don't have another 10 years to think about getting started or trying to figure out how to get healthier, you have to do it now if you want to stay active, be present with your wife, your kids, your grandkids, or simply enjoy your life with strength and dignity.

你沒有另外10年的時間去思考開始或試圖弄清楚如何變得更健康，如果你想保持活力、陪伴你的妻子、孩子、孫子，或者只是有尊嚴地享受生活，你現在就必須行動。

This is about survival and your quality of life.

這是關於生存和你生活品質的問題。

So the question becomes, how do you actually get rid of belly fat?

所以問題來了，你該如何真正擺脫腹部脂肪？

All right, let's walk through it clearly, simply and honestly.

好的，讓我們清楚、簡單、誠實地來討論。

For my men, it starts with a structured nutrition strategy that works with aging physiology.

對我的男性觀眾來說，這始於一個符合老化生理機能的結構化營養策略。

現在，這個策略就是碳水化合物循環。

On training days, you eat complex carbohydrates with your meals.

在訓練日，你會在餐點中攝取複合式碳水化合物。

On rest days, days off of training, you pull carbs back and focus on protein and healthy fats.

在休息日，也就是沒有訓練的日子，你會減少碳水化合物，專注於蛋白質和健康的脂肪。

Now, this keeps insulin sensitivity high and encourages fat burning on off days and gives you the fuel you need to train hard when it matters.

這能讓胰島素敏感度保持在高點，並在休息日促進脂肪燃燒，同時在你需要認真訓練時提供所需的能量。

Now, let me clear something up real quick before I go any further.

現在，在我繼續之前，我要先釐清一件事。

I need to address the loudest group on social media.

我需要來談談社群媒體上聲音最大的那群人。

嘿，那些說你不需要碳水化合物的人。

Yes, it's technically true your body can survive without carbohydrates.

沒錯，從技術上來說，你的身體確實可以在沒有碳水化合物的情況下生存。

The goal is to feel strong, feel energized, and feel alive.

目標是感覺強壯、充滿活力，並且活著。

Alright, who wants to go the rest of their life without potatoes, fruits, oats, rice, bread, or enjoying a holiday meal with their family?

好了，誰想餘生都不能吃馬鈴薯、水果、燕麥、米飯、麵包，或是和家人一起享用節日大餐？

And who wants to live in a world where a baked potato is considered dangerous?

又有誰想活在一個連烤馬鈴薯都被視為危險的世界裡？

And not any man who wants to be able to train hard, build muscle, and enjoy life.

也不會是任何想訓練有力、練出肌肉、享受生活的人。

Excess calories are Ultra processed foods are fast food and junk foods are.

過多的熱量、超加工食品、速食和垃圾食物才是。

Now, carbs also do three critical things for older men.

現在，碳水化合物還能為年長男性做三件關鍵的事。

First, they refill glycogen, the stored form of glucose inside your muscles.

第一，它們能補充肝醣，也就是儲存在肌肉裡的葡萄糖。

More glycogen means fuller muscles, better pumps, and better strength.

更多的肝醣意味著更飽滿的肌肉、更好的泵感和更強的力量。

Second, glycogen pulls water into the muscle cell.

第二，肝醣會把水分帶進肌肉細胞。

That intracellular hydration improves joint protection.

這種細胞內的補水能改善關節保護。

It also enhances leverage and makes your muscles look full and strong.

它也能增強槓桿作用，讓你的肌肉看起來飽滿有力。

Third, carbohydrates fuel high quality resistance training.

第三，碳水化合物能為高品質的阻力訓練提供能量。

They give you the energy to train hard, recover properly, and build muscle efficiently.

它們讓你更有能量去高強度訓練、好好恢復，並有效增肌。

A calorie surplus, inactivity and lack of structure make men fat.

熱量過剩、缺乏活動和缺乏規劃才會讓男性變胖。

I've coached men for over 30 years and I've used carbohydrates, every single one of them, to get lean.

我指導男性超過30年了，我一直使用碳水化合物，百分之百使用，來達到瘦身。

I've helped men lose belly fat, get lean and even get stage shredded while eating carbohydrates the entire time.

我幫助過許多男性在持續攝取碳水化合物的同時，減掉腹部脂肪、變得精瘦，甚至達到舞臺上那種極致的線條。

So the key isn't removing the carbs, it's controlling total calories and then moving more.

所以關鍵不是要戒掉碳水化合物，而是要控制總熱量，然後增加活動量。

Okay, now let's move into the training side of things.

好的，現在我們來談談訓練的部分。

If you want to lose belly fat and you still want to be able to keep your muscle resistance training is a non negotiable.

如果你想減掉腹部脂肪，同時又想保有肌肉，阻力訓練是絕對必要的。

這也是大多數男性會搞砸的地方。

A belly that was built from decades of inactivity, decades of eating bad, and that doesn't work.

想靠有氧運動來消除幾十年來因為不活動、幾十年來飲食不當而形成的大腹便便，這樣是行不通的。

But your metabolism, the engine that keeps that fat off, is built in the gym.

但你的新陳代謝，那個讓脂肪不堆積的引擎，是在健身房裡建立的。

You should be training three to four days per week using compound movement patterns.

你應該每週訓練三到四天，運用複合式的動作模式。

Push patterns like chest presses, shoulder presses, and

像是臥推、肩推這類的推類動作，以及