Name: 2026年最佳燃脂心肺運動！ (The BEST CARDIO ROUTINE TO LOSE FAT in 2026)
Uploaded: 2026-02-18T21:36:32.000Z
Duration: 14 min 53 s
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This is the most underrated Cardio routine in 2026 to lose your belly fat for good.

這是 2026 年最被低估的心肺運動，讓你徹底擺脫腹部脂肪。

分詞構句

And over the last 11 years, I've undergone multiple transformations, bulking to 30 body fat to build muscle.

在過去的 11 年裡，我經歷了多次轉變，從增肌到體脂肪 30% 來建立肌肉。

And as an endomorph, I did gain a lot of fat and then cutting back down and repeating this cycle until I became a pro natural bodybuilder.

身為內胚層體質，我確實胖了很多，然後再減脂並重複這個循環，直到我成為一名專業自然健美運動員。

As a medical doctor now, using these exact same strategies, I've been able to maintain a lean physique year round.

現在身為一名醫師，運用這些完全相同的策略，我能夠全年保持精實體態。

And I know these work because these exact same strategies helped my client tory go from 27% body fat with a dad bod to 7%.

我知道這些方法有效，因為這些完全相同的策略幫助我的委託人 Tory 從 27% 的體脂肪和老爸身材降到 7%。

Eating cheesecake throughout his entire transformation and winning a show, my client Michael got to 9% body fat for the first time.

我的委託人 Michael 在整個轉變過程中，邊吃起司蛋糕邊贏得比賽，首次達到 9% 的體脂肪。

In his 50s doing this underrated cardio technique.

在他 50 多歲時，做著這項被低估的心肺運動技巧。

Nicholas lost his belly fat in four weeks.

Nicholas 在四周內減掉了他的腹部脂肪。

Gary, as a busy entrepreneur and father, torched all of his belly fat using this exact same strategy.

Gary 身為一位忙碌的企業家和父親，運用這完全相同的策略，燃燒了他所有的腹部脂肪。

We're going to cover four critical elements.

Number one will be your frequency, how often.

Number two will be your duration, how long.

I will give you a step by step plan that you can follow immediately.

我會給你一個你可以立刻採用的步驟計畫。

I will even show myself on the treadmill, what buttons I press and for how long, so you can just copy exactly what I'm doing.

我甚至會親自示範在跑步機上，我會按哪些按鈕，以及按多久，這樣你就可以完全照著我做。

Because this determines your ability to lose fat, we want to hit something called your mfo.

因為這決定了你減脂的能力，我們要達到一個叫做最大燃脂率的目標。

That stands for maximum fat oxidation rate.

Now, research consistently shows that depending on your exercise intensity, your body relies heavily on either carbohydrates or fat as fuel.

現在，研究持續顯示，根據你的運動強度，你的身體會嚴重依賴碳水化合物或脂肪作為燃料。

This is a chart from the Institute of Human Anatomy, having countless research studies supporting it.

這張圖表來自人體解剖學研究所，有數不清的研究支持。

And at 72 beats per minute, that's at rest.

And 127, 138, 144 and 153 beats per minute.

以及每分鐘 127、138、144 和 153 下。

Now pay attention to 72 beats per minute.

78.2% of calories burned comes from fat and only 21.8% from carbohydrates.

燃燒的熱量中有 78.2% 來自脂肪，只有 21.8% 來自碳水化合物。

But you're barely burning anything at just 1.4 calories per minute.

但你每分鐘只燃燒 1.4 卡路里，幾乎什麼都沒燒到。

Now here you see 40.8% of the energy comes from fat.

在這裡你看到 40.8% 的能量來自脂肪。

But now you're burning 11.5 calories per minute.

但現在你每分鐘燃燒 11.5 卡路里。

That is exactly eight times more calories you're burning per minute, and

這大概是你每分鐘燃燒的熱量的八倍，而且

這相當於每分鐘燃燒 4.7 卡路里的脂肪。

Now, at 138 beats per minute, you're starting to hit the sweet spot.

現在，每分鐘 138 下，你開始進入最佳狀態了。

5 calories from fat per minute and 8.4 calories from carbs, totaling 13.4 calories per minute.

每分鐘 5 卡路里來自脂肪，8.4 卡路里來自碳水化合物，總計每分鐘 13.4 卡路里。

Your body burns the most fat calories at 127 to 138 beats per minute.

你的身體在每分鐘 127 到 138 下時，燃燒的脂肪熱量最多。

So from now on, think about cardio in two categories, informal and formal cardio.

所以從現在開始，心肺運動抽成兩類：非正式和正式心肺運動。

Now, informal cardio equals daily steps roughly at 72 beats per minute.

現在，非正式心肺運動等於每天大約 72 下的步行。

And formal cardio are more intentional sessions between 120 to 140, 40 beats per minute, where we both optimize the fat and carb burning per minute.

而正式心肺運動是更有計畫的訓練，心跳介於 120 到 140 下之間，每分鐘 40 下，這樣我們可以同時優化每分鐘的脂肪和碳水化合物燃燒。

So you may be asking, Dr. Mike, why not higher than 140?

所以你可能會問，Mike 醫師，為什麼不能超過 140 下呢？

At 153 beats per minute, you're burning 11.1 calories per minute from carbohydrates versus 8.4 at 138 beats per minute.

每分鐘 153 下時，你燃燒 11.1 卡路里的碳水化合物，而每分鐘 138 下時是 8.4 卡路里。

That's barely more, but you're working significantly harder.

這只是稍微多一點，但你付出的努力卻多很多。

In my honest opinion, the return on investment isn't worth it.

我老實說，這樣做投資報酬率不高。

So stay between 120 and 140 for all forms of cardio.

所以所有形式的心肺運動，都請保持在 120 到 140 下之間。

Now, there's a two part system, and this is how we combine informal and formal cardio.

現在，有兩部分的系統，這就是我們結合非正式和正式心肺運動的方式。

And another reason why we don't want to be above 140 beats per minute is because of cortisol.

我們不希望心跳超過每分鐘 140 下的另一個原因是皮質醇。

The way I like describing cortisol, it's the stress hormone, is that if your cortisol levels are high, your body will actually break down muscle as a source of energy and store fat, not to mention all its other functions when it's too high.

我喜歡這樣形容皮質醇，也就是壓力荷爾蒙，如果你的皮質醇水準很高，你的身體實際上會分解肌肉作為能量來源並儲存脂肪，更不用說它在過高時的所有其他功能了。

Now, staying at a more zone 2 cardio keeps your cortisol levels lower.

現在，維持在較為區段 2 的心肺運動可以讓你的皮質醇水準較低。

好了，我知道你也在問，Mike 醫師。

Mike, I know I need to do 120 to 140 beats per minute, but what's the best format?

Mike 醫師，我知道我需要將心跳維持在每分鐘 120 到 140 下，但最好的方式是什麼？

And here I'm going to introduce you to what I call my cardio accelerator.

在這裡，我要向你介紹我稱之為「心肺加速器」的東西。

所以，非正式心肺加速器的步驟。

And I want you just to have a heart rate of 72 beats per minute where you're easily burning calories all day.

我希望你心跳能維持在每分鐘 72 下，這樣你一整天都能輕鬆燃燒卡路里。

And you may be asking, okay, but why is that critical?

你可能會問，好，但為什麼這很重要？

When you're in a caloric deficit, your body fights back by making you move less.

當你處於熱量赤字時，你的身體會透過讓你減少活動來反擊。

And you might be eating fewer calories, but you're unconsciously burning fewer too.

你可能吃得比較少，但你無意識地燃燒的熱量也變少了。

And tracking steps prevents this metabolic adaptation.

記錄步數可以防止這種代謝適應。

So remember this, to burn one pound of fat, you need to be in a 3,500 calorie deficit, which means that's 500 calories per per day for a week.

所以請記住這一點，要燃燒一磅脂肪，你需要有 3,500 卡的熱量赤字，這意味著一週每天需要 500 卡。

And if you can burn 250 calories daily just from the walking part, that's 1750 calories per week.

如果你每天光是走路就能燃燒 250 卡，那每週就是 1750 卡。

That's half a pound of fat gone just from steps.

這就等於少掉了半磅的脂肪，僅僅是靠走路。

現在我們來介紹正式的心肺運動。

These are your structured sessions, so let me show you live how to do your Cardio.

這些是你的結構化訓練，所以讓我現場示範如何做你的心肺運動。

Here's your 16 week progression broken into four phases.

這是你 16 週的進度，分為四個階段。

So in phase one, from week one to four, this is your building phase.

所以第一階段，從第一週到第四週，這是你的增肌期。

I just want you to do 8,000 daily steps with no formal cardio.

我希望你每天走 8000 步，不用正式的心肺運動。

In week two, I want you to go to 8,500 daily steps.

第二週，我希望你每天走 8500 步。

But now I want you to do three sessions per week at 15 minutes.

但現在我希望你每週做三次，每次 15 分鐘。

And in those 15 minutes, you want to be between 120 and 140 beats per minute.

在這 15 分鐘裡，你的心跳要維持在每分鐘 120 到 140 下。

Week three, 9,000 daily steps and doing three sessions at 20 minutes.

第三週，每天走 9000 步，做三次，每次 20 分鐘。

Week four, and keep watching because I'll tell you what are the best machines to use.

第四週，請繼續看，我會告訴你哪些是最好的健身器材。

10,000 daily steps, three sessions at 25 minutes.

每天走 10000 步，做三次，每次 25 分鐘。

Now, starting with no formal cardio in week one is intentional.

第一週開始沒有正式的心肺運動是故意的。

Most people get too aggressive too quickly.

And when you get to week 10, you're burnt out.

What we're building here is a strategy for longevity so that you can stay lean year round, not just running out of gas at the end of the four months.

我們在這裡建立的是一個長期的策略，讓你全年都能保持精實體態，而不是在四個月結束時就耗盡體力。

But before I continue, you're probably saying, okay, Dr. Mike, I get it, I know the routine.

但在我繼續之前，你可能在想：「好啦，Mike 醫師，我懂了，我知道這個日常訓練。」

但我應該使用哪種運動方式呢？

Should I be doing jump rope, elliptical, what?

我應該跳繩、用橢圓機，還是做什麼？

These are my 2 favorite, and I've tried every cardio routine you can imagine.

這是我的兩個最愛，我嘗試過你能想像的各種心肺運動。

Box jumps, boxing, the assault bike, you name it, I've done it.

箱跳、拳擊、飛輪健身車，你想得到的，我都做過了。

I highly recommend, A, the incline walking on a treadmill or B, the StairMaster.

我強烈推薦，A，跑步機的斜坡健走，或是 B，StairMaster。

Walking on an incline or a StairMaster minimizes the impact on your body compared to running or jump rope.

斜坡健走或 StairMaster 相較於跑步或跳繩，對身體的衝擊更小。

And in the past, my knees could not handle the overload my lower back, and

以前我的膝蓋承受不了過度的負荷，我的下背，還有

And research shows that exercises with less impact help you retain more muscle tissue.

研究顯示，衝擊較小的運動能幫助你保留更多肌肉。

And if you don't want the treadmill, then I highly recommend using the stairmaster.

如果你不喜歡跑步機，那我非常推薦使用 stairmaster。

And this is nice because it's also great for building the largest muscle in your body, which is your glutes.

這個很棒，因為它對鍛鍊你身體最大的肌肉，也就是你的臀肌，也非常有效。

Now, if you're someone who's more elderly and you need to watch for your knees and your ankles, then you Want more of a gliding movement.

現在，如果你是長輩，需要特別注意膝蓋和腳踝，那你比較需要滑動式的運動。

Introducing to you the elliptical, Minimal friction on your knees.

為你介紹橢圓機，對膝蓋的摩擦非常小。