Name: 為何你瘦不下來？（你絕對想不到的原因！） (Why You're Not Losing Fat (It's Not What You Think))
Uploaded: 2026-03-19T04:29:30.000Z
Duration: 15 min 31 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

程度副詞

If you're a guy in your 30s, 40s, 50s, or even beyond, and

如果你是一位三十幾歲、四十幾歲、五十幾歲，甚至更年長的男性，

情態副詞

you've tried dieting but got sick of tracking every calorie and macro, you've tried working out but weren't sure exactly which exercises were best for your goals and you ended up just feeling defeated before you ever achieved the body you were after.

試過節食卻厭倦了計算每一卡路里和巨量營養素，試過運動卻不確定哪些運動最適合你的目標，最後只覺得在達成你想要的體態之前就已經感到沮喪。

如果我們還沒見過面，我是 Seth。

I'm a former special ops guy, ER doc, and father of four.

我曾是特種部隊成員、急診室醫生，也是四個孩子的父親。

Now I spend my time wading through the abundance of health bullshit and bringing you the stuff that actually works.

現在我花時間篩選掉那些健康的胡說八道，為你帶來真正有效的方法。

After coaching and educating thousands of men, literally thousands of men around the world, on health and fitness and mindset, one of the biggest problems that I see over and over is guys feeling overwhelmed with the abundance of information out there about how to get the results that they're looking for.

在世界各地指導和教育了數千名男性關於健康、健身和心態後，我一次又一次看到最大的問題之一是，大家對於如何獲得他們想要的成果，外面充斥著太多資訊而感到不知所措。

So today I'm going to show you exactly how to hit your goals without obsessing and ultimately quitting your program.

所以今天我要教你如何精準達成目標，而不用鑽牛角尖最後放棄你的計畫。

Again, the biggest difference between guys who succeed and the ones who do not is consistency and progression.

再說一次，成功和不成功的男性之間最大的差別在於持續性和進步。

And I'll say it again, the biggest difference between the people who succeed and the people who do not is two things.

我再說一次，成功和不成功的男人之間最大的差別在於兩件事。

And it's not that these guys have figured out some magical unlock where they have superior genetics, though some may, but

並不是說這些人發現了什麼神奇的開關，讓他們擁有更好的基因，雖然有些人可能有，但

But rather that they have spent their time on the 10% of things that make 90% of the gains and they have aligned it with their lifestyle.

而是他們把時間花在能帶來 90% 成效的 10% 的事情上，並且讓這些事情融入他們的生活方式。

It is literally just knowing what exactly to do and how to make it work for you.

這真的只是知道該做什麼，以及如何讓它對你有效。

So first let me quickly point out some of the 90% of things out there that only account for 10% of these wins.

所以，首先讓我快速點出那些只佔 10% 成效的 90% 的事情。

These would be things like cold plunge, red light therapy, supplements, stacks, peptides, nootropics, wearables, HRV chasing, exact macro ratios, very high levels of protein consumption, perfect exercise variation and training tempos, fasting, special gym equipment, drop sets, vans, chains, chasing perfect labs, et cetera, et cetera.

像是冷水浴、紅光療法、補充劑、疊加療法、胜肽、聰明藥、可穿戴設備、心率變異性追蹤、精確的巨量營養素比例、非常高的蛋白質攝取量、完美的運動變化和訓練節奏、間歇性斷食、特殊的健身器材、遞減組、貨車、鏈條、追求完美的實驗室數據等等。

It's not that these things don't work, it's just that they're not the big levers.

並不是說這些東西沒用，只是它們不是主要的關鍵。

Doing these alone is like trying to fine tune a race car that has no engine.

單靠做這些，就像是試圖微調一輛沒有引擎的賽車。

At the end of the day you're still left with a car that doesn't move.

說到底，你還是會得到一輛無法移動的賽車。

So I want you to forget about all that shit out there that is being preached and to start with a blank slate when watching this video.

所以，我希望你們看完這支影片時，能忘掉那些到處宣揚的屁話，從一張白紙開始。

Because what I'm about to tell you is everything you need to know to actually get the results you're after.

因為接下來我要告訴你們的，是你們真正想要看到成果所需要知道的一切。

So I'm going to break this down into three easy categories.

我會把這些內容抽成三個簡單的類別。

And then after I'll tell you exactly how to implement it into a busy life to make it feel like it's easier than ever.

然後我會告訴你如何將它們融入忙碌的生活，讓你覺得比以往任何時候都輕鬆。

So let's start with number one, nutrition.

那我們就從第一項開始，營養。

Nutrition is way over complicated these days.

As we have become more scientifically and technologically advanced as a society, we dig deeper and deeper into the science behind the way things work.

隨著我們社會在科學和技術上越來越進步，我們對事物運作背後的原理也挖得越來越深入。

And this is great and it's needed, but it most definitely causes more confusion as we go.

這很棒，也很必要，但這絕對會讓我們在過程中感到更加困惑。

The problem with studying nutrition is that it is very difficult to get a very large population data that is consistent in controls for all life variables.

研究營養學的問題在於，很難取得大量數據，而且這些數據在所有生活變數的控制上都必須是一致的。

And when there is no definitive data, people start to question everything.

而當沒有確切的數據時，人們就會開始質疑一切。

And this breeds debate and side taking and then people become extreme.

這就滋生了爭論和黨派之爭，然後人們就會走向極端。

Yes, I'm looking at you carnivores and vegans, and

沒錯，我說的就是你們這些肉食主義者和素食者，

I say this in jest, but the truth usually falls somewhere in between.

我開玩笑說的，但真相通常介於兩者之間。

What is nearly undeniable when it comes to nutrition is that lean meats, veggies and fruits should make up the vast majority of your diet.

關於營養學，幾乎無可否認的是，瘦肉、蔬菜和水果應該佔你飲食的大部分。

The closer to the way nature intended, the better.

I run a challenge every few months called Primal 60.

我每幾個月會舉辦一個叫做「原始 60」的挑戰。

In fact, some of you watching this right now may be part of the current cohort.

事實上，現在正在看這段影片的你們，有些人可能就是目前這一期的學員。

And the diet focuses on eating only foods from the pre agricultural revolution.

飲食的重點是隻吃農業革命前的食物。

And the single most common complaint I get is I'm having trouble eating enough calories.

而我收到的最常見抱怨就是，我攝取足夠的熱量上有困難。

I'm having trouble eating enough calories.

That is something you will never hear with a modern diet because modern processed foods contain a huge amount of calories per volume of food, whereas Primal foods contain a relatively low amount of calories per volume of food.

這是你用現代飲食絕對不會聽到的抱怨，因為現代加工食品每單位體積的熱量非常高，而原始食物每單位體積的熱量相對較低。

So this means you get to eat a lot more food and you never feel hungry, even when you're trying to lose weight.

這表示你可以吃更多食物，而且你永遠不會感到飢餓，即使你想減重。

Every day guys are posting comments in our group chat about how much weight they've lost, how much body fat percentage they've decreased, how their partner is remarking on their newly gained muscle.

每天都有人在我們的群組裡分享他們瘦了多少、體脂肪下降了多少，還有伴侶稱讚他們新練成的肌肉。

Eating this way also decreases blood pressure, decreases cholesterol levels, decreases insulin resistance, possibly even reverses type 2 diabetes, lowers systemic and gut inflammation, and

這樣吃也能降低血壓、降低膽固醇、降低胰島素阻抗，甚至可能逆轉第二型糖尿病，減少全身和腸道的發炎，而且

If you want to be part of the next Primal 60 challenge, keep watching this channel because I always announce it or sign up in the link below and get an email when it's time.

如果你想參加下一期的「原始 60」挑戰，請繼續收看這個頻道，我都會在那裡宣佈，或是點擊下方的連結報名，並在時間到時收到電子郵件通知。

So, keeping it simple, eat lean meats, veggies, tubers and fruits.

所以，簡單來說，就是吃瘦肉、蔬菜、根莖類和水果。

Almost certainly your calories will go down and you'll start losing weight.

幾乎可以肯定你的熱量攝取會下降，然後你就會開始減重。

This one is just as straightforward as nutrition, but way over complicated at large.

這一項跟飲食一樣簡單明瞭，但卻被過度複雜化了。

The core here is to get enough non exercise movement every day and then to intentionally exercise a few times per week.

核心就是要每天有足夠的非運動性活動，然後每週有計畫地運動幾次。

And when we're speaking about non exercise movements, we're mainly talking about walking, fidgeting, shifting, pacing, taking the stairs, carrying groceries, bending and reaching and yard work and playing with your kids and so on.

當我們說到非運動性活動時，主要指的是走路、坐立不安、變換姿勢、踱步、爬樓梯、提東西、彎腰伸手、做園藝還有陪小孩玩等等。

This type of movement accounts for a tremendous amount of calorie burn each day and it keeps you metabolically healthy.

這種活動每天能消耗大量的熱量，並讓你維持代謝健康。

The problem is that as a society we have become increasingly sedentary.

問題是，我們這個社會變得越來越不愛動。

Whereas our ancestors moved throughout most of the day day, this has resulted in people becoming metabolically old when they are still chronologically young.

我們的祖先一天大部分時間都在活動，但這導致人們在年紀還輕的時候，代謝卻已經老化了。

So you'll often hear walk 10,000 steps per day.

所以你常常會聽到每天要走一萬步。

And this is actually good advice but not always practical depending on your schedule for the day.

這其實是個好建議，但考量到你一天的行程，不一定每次都那麼可行。

This number comes from a study that showed people who walk over 8,000 steps per day had a 50% decrease in mortality from heart related causes and a 40% decrease in mortality from all causes over the same time period when compared to those who walked less than 4,000 steps per day.

這個數字來自一項研究，顯示每天走超過八千步的人，與每天走不到四千步的人相比，在同一時期因心血管疾病死亡的機率降低了50%，因各種原因死亡的機率降低了40%。

Then people just kind of said well if 8,000 is good then 10,000 is probably better and it's easier to remember.

然後大家就想說，既然八千步不錯，那一萬步可能更好，而且也比較好記。

I have comments all the time from people saying they don't have time to walk 10,000 steps per day.

我常常收到很多人留言說，他們沒有時間每天走一萬步。

I have four kids, a working wife, I run a business on the side and I make these YouTube videos so I know how busy life can be.

我有四個小孩、一個職業婦女的妻子，我還經營副業，拍這些 YouTube 影片，所以我知道生活有多忙碌。

But I still managed to get my workouts and steps in most of the time.

但我大部分時間還是能完成我的運動和步數。

I am not perfect and I do miss a day here and there, but

我不是完美的，偶爾也會漏掉一天，但是

I'll show you how I make it work and how you can make it work too.

我會示範我如何達成目標，以及你也可以。

But regarding steps, 10,000 is a good goal to aim for.

不過關於步數，一萬步是個不錯的目標。

If you walk a lot for your job then you'll hit this.

如果你的工作需要走很多路，那你就會達標。

If you have a sedentary job then you will have to make some extra efforts.

如果你的工作需要久坐，那你就要多花點心思。

You can do this with a standing desk and walking treadmill if your work allows.

如果你的工作允許，你可以使用升降桌和跑步機來達成。

If not, a short 20 minute walk after you get up in the morning, a 20 minute walk after lunch, and

如果不行，早上起床後散步20分鐘、午餐後散步20分鐘，以及

a 20 minute walk after dinner will go a long way to getting you close to these goals.

晚餐後散步20分鐘，都能讓你離目標更近。

It may mean less screen time in the evening, but in my book that's another win.

這可能意味著晚上要少看點螢幕，但對我來說，這又是另一個勝利。

Some days you will hit 5,000 steps, some days you will hit 10,000 steps and some days you will hit 20,000 steps and that's okay.

有些日子你會走到五千步，有些日子你會走到一萬步，有些日子你會走到兩萬步，這樣都沒關係。

Now regarding intentional exercise, you should be lifting weights or doing bodyweight exercises probably around three times per week.

至於刻意運動的部分，你大概每週需要做兩到三次重量訓練或徒手訓練。

And you don't need 90 minute long gym bro sessions.

而且你不需要那種九十分鐘的健身房重訓。

Not checking your phone and playing around and talking.

You should have something like two or three days worth of workouts a day, B, day C day or something like that.

你應該要有類似A、B、C三天訓練計畫，每天練一到兩天。

So if we have three days, we go day A, squats, bench rows, four sets of eight for each day B.

所以如果我們有三天，就從A日開始，深蹲、臥推、划船，每天各做四組八下。

Deadlifts, press, pull ups, four sets of eight for each.

硬舉、過頭推舉、引體向上，每天各做四組八下。

In day C you could hit the supplementals with shrugs, biceps, triceps and calves.

C日你可以搭配聳肩、二頭肌、三頭肌和腿部訓練來補充。

This is a super simple plan and there are any number of other plans out there that will work just as well.

這是一個超簡單的計畫，市面上還有很多其他同樣有效的計畫。

The key is not finding the perfect plan, but finding the perfect plan for you.

關鍵不在於找到完美的計畫，而是找到適合你的完美計畫。

One that works well with you and something that you will keep doing.

一個能和你配合得很好，而且你會持續做下去的計畫。

If all you did was the plan I just mentioned for 12 weeks, you would see a massive change in your overall fitness.

如果你只照我剛剛說的計畫做十二週，你的整體體能會有巨大的改變。

This is the single largest factor that stops guys from reaching their goals and their full potential.

這是阻止大家達成目標和發揮潛力的最大因素。

You have to make this part of your life forever.

你必須讓這件事永遠成為你生活的一部分。

這不是一個三十天就能搞定的速成法。