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  • In this video, I’m going to be showing you exactly

    這支影片將告訴你

  • how to lose your belly fat - FAST,

    如何快速甩掉肚子上的肥肉

  • All in about 5 minutes

    在五分鐘之內

  • So let’s get started!

    正片即將開始!

  • Most people do all the wrong things when it comes to losing fat

    大多數的人都用錯的方法來減肥

  • and I… used to be one of them!

    而過去的我也不例外

  • But I don’t want you to follow the same mistakes

    但是我不想你又犯一樣的錯誤

  • so listen carefully to the following steps

    所以請你仔細聆聽下列五個步驟

  • STEP 1

    步驟一

  • Burn More Calories Than You Consume

    燃燒熱量多過攝取熱量

  • This is Uncle Billy here, and this is how you burn calories! YEEEHHHAWWW!

    這是比利叔叔,這是你的燃脂方式

  • Everyone needs to consume a certain amount of calories per day, to simply maintain their current weight

    每個人每天都需消耗一定的熱量來維持目前的體重

  • That number can vary, depending on factors such as age, genetics, weight, height, and

    所需熱量多寡決定在因素像是年齡、基因、體重、身高

  • activity level

    以及運動量等因素

  • But there are ways to calculate what that number is for you, and I will provide you

    計算出正確的所需熱量有很多方式,我會提供你

  • a link to a fairly accurate online Calorie Calculator you can use to get on the right track...

    一個卡路里計算的線上連結,來幫你找回正軌

  • In the description area below this video

    請參閱影片下方完整資訊中的連結

  • Once you know how many calories you need to consume, to simply maintain your current weight

    只要瞭解維持目前體重所需的攝取熱量

  • ALL you need to do is create a caloric deficit by subtracting about 300-500 calories from

    那麼你接下來唯一要做的就是製造熱量缺口

  • that number, ideally from carbs..

    你可以從碳水化合物下手,減少300~500卡的熱量攝取

  • Or by simply increasing your workout intensity, so you burn 300-500 more calories, instead

    或是可以增加重訓強度,多燃燒300~500卡的熱量

  • Either way, youll still be putting yourself at a caloric deficit, which is what you want,

    不管是哪一種都能幫你製造熱量缺口

  • to start losing stubborn belly fat

    也就能讓你達到甩掉肥肉的目的

  • And when you hit a plateau (which happens every few weeks or so..)

    當你遇到瓶頸時(通常發生在計畫實施的幾周後)

  • Simply subtract another few hundred calories from carbs, or simply increase your workout intensity.

    你必須再降低熱量攝取,或是增加重訓強度

  • And you willl continue to lose stubborn belly fat!

    那麼你又能夠繼續甩掉肥肉了

  • Don’t drop carbs too low though, or else it will be counter-productive!

    切記不要攝取過少熱量,否則會出現反效果

  • I’d personally recommend you start by consuming the amount of calories per day,

    我的建議是,一開始前兩週,從每天必須攝取

  • needed to simply maintain your current weight

    來維持目前體重的熱量開始

  • for the first 2-weeks, while also working out

    同時一邊做運動

  • And then start dropping calories

    然後慢慢降低攝取的熱量

  • Stick to this formula, and you will lose all your stubborn belly fat, before you know it!

    只要遵守這準則,你的肚子就會悄悄地消下來

  • STEP 2

    步驟二

  • Eat the Right Foods - (at the Right Times)

    吃對的食物(在對的時間點)

  • 3 O'clock - Eat an apple.

    3點鐘─ 吃蘋果

  • Once you create a caloric deficit, you're also gonna have to eat the proper foods,

    當你製造了熱量缺口,你也必須開始攝取對的食物

  • at the right times, if you want to maximize your fat loss results!

    在對的時間吃對的食物能夠事半功倍!

  • I can’t cram all the specifics into this video, but I’ll give you a few quick tips

    很抱歉沒辦法一口氣在影片中提供所有範例給你

  • to get you on the right track

    但我會給你幾個要訣,幫助你建立正確的減重方向

  • You want to follow a nutrition plan with a proper macro-nutrient breakdown

    也許你想要一份營養均衡的減重菜單

  • Since that will guarantee that your getting the proper amount of nutrients in your body,

    因為好的菜單能保證你獲得足夠的營養

  • to support your goals, each and every day

    讓你達到每天的減重目標

  • Instead of simply getting all your daily calories from foods like pizza!

    並且避免從像是披薩的食物來獲取每日所需的熱量

  • So you want to make sure that your getting enough protein, carbs,

    所以這樣的你一定想要確定每餐是否營養均衡

  • and a good amount of healthy fats in your diet, on a daily basis

    是否攝取了足夠的蛋白質、碳水化合物、和健康的脂肪

  • The timing of certain foods, as well as the types of carbs you consume

    事實上,像是碳水化合物的攝取時機是很重要的

  • is also an important factor when it comes to losing belly fat - FAST!

    正確的時間內攝取能夠讓你瘦得更快!

  • If you’d like a more detailed explanation, as well as an easy formula you can use to

    如果你想要更進一步了解,還有

  • calculate your macro-nutrient breakdown

    卡路里計算的公式

  • Simply click on the link to my specialhow to lose stubborn belly FATblog post in the description area below,

    可以點選下方〝如何短時間內減肥成功〞的網址

  • once your done watching this video

    當你看完本片後

  • And I will walk you through each of the steps in greater detail!

    我會帶你瞭解每個步驟的細項!

  • STEP 3

    步驟三

  • Train Intensely

    強化重訓菜單

  • If you want to lose fat FAST, and get the body of your dreams in the shortest amount of time possible

    如果你想要短時間內甩掉肥肉並且看起來有線條

  • Your gonna have to EARN IT by being intense, and training HARD - every time you workout..

    那麼你就必須努力完成每一次的訓練菜單

  • Simply showing up isn’t enough!

    換上運動服拍照打卡是沒任何幫助的!

  • By following a proper workout program, you will lose fat, and also build some lean muscle

    一份好的訓練菜單

  • mass in the process

    能夠讓你達到減脂增肌的效果

  • And that new muscle will help you burn even more FAT throughout the day -

    而且新長出來的肌肉不僅幫助你一天燃燒更多脂肪

  • even while you sleep!

    甚至連睡覺時都在幫你燃脂!

  • Also, incorporating Hight Intensity Interval Training into your workouts,

    另外,搭配高強度間歇訓練,在重訓的過程中加入短暫的休息時間

  • while limiting your rest times between sets, to one minute or less will help you lose even more fat,

    例如: 每組間隔1分鐘或更少,能夠幫助你燃燒更多的脂肪

  • and burn more calories throughout the day!

    同時也可以增加身體一天能夠燃燒的熱量

  • So always train hard, and be sure to make every workout count!

    所以運動時要把每個動作做到好、做到滿!

  • STEP 4

    步驟四

  • Always Stay Hydrated

    保持身體水分充足

  • How much water do YOU drink in a day?

    你每天都喝多少C.C.的水?

  • 5 cups..? 7 cups…? Perhaps 10 cups…?

    5杯?7杯?還是10杯?

  • Truth is, most people don’t drink enough water throughout the day

    事實上,大多數的人一天都喝太少水了

  • If you're not drinking a minimum of about 1 gallon of water a day, which is equal to 16 cups

    如果你一天喝水少於3800c.c.(約16杯水)

  • Then, I hate to break it to you, but YOU'RE not drinking ENOUGH!

    那麼我很抱歉必須告訴你,你喝太少了!

  • And your fat loss goals and overall health will suffer as a result.

    這會影響到你的減重計畫和身體健康

  • I personally drink a minimum of 2-4 gallons of water every day.

    我自己一天都至少喝6000-12000c.c.的水

  • And that equals to about 32-64 cups.

    大概是32-64杯

  • Now, that may sound like A LOT of water, especially if you're not used to drinking that much,

    聽起來很多,尤其是對連喝水的習慣都沒有你來說

  • but It’s not, and when you're eating properly, and training hard, your body will definitely

    但是其實不然,如果每天都有攝取正確食物、努力運動,你的身體一定

  • need A LOT of water to function efficiently.

    需要大量的水,來幫助身體有效運作

  • So staying hydrated throughout the day will definitely

    所以記得保持身體水分充足

  • help you lose stubborn belly fat, by helping

    水是天然的食慾抑制劑,能夠幫助你代謝身上囤積的肥肉

  • the body metabolize your fat storages, as well as act as a natural appetite suppressant

    讓你跟從小跟到大的肥肉說再見

  • So you don’t end up eating more than you can chew!

    所以你不會吃下身體無法消化的份量(「不會自不量力」的意思)

  • Water also helps your body get rid of toxins,

    水不僅能幫助你的身體排出有毒物質

  • and there's also a big laundry list of other important benefits

    還有其他數不清的好處

  • that comes along with drinking a lot of water

    這些好處只要喝水就可以得到

  • So replace all of the other beverages you consume throughout the day with WATER -

    所以多喝水,別再喝飲料了

  • and make sure to get a minimum of 1-2 gallons per day!

    一天至少要喝3000-5000c.c.的水喔!

  • STEP 5

    步驟五

  • Recover More, Stress Less

    多休息、少壓力

  • The final, and most important step that many people ignore when trying to lose fatIs

    最後也是最多人在減重時常常忽略的一點

  • PROPER RECOVERY!

    讓身體得到充足的休息

  • Many people think that the more you workout

    許多人認為動得多、運得久的話

  • And THE LONGER you workoutThe better your results will be, and the more fat you will lose.

    能夠甩掉更多肥肉,減肥效果也會越好

  • Luckily, that’s not the caseSo you don’t have to spend ALL DAY working out.

    事實上並非總是如此,所以我們不需要花上一整天來運動

  • The opposite is actually true.

    相反的

  • When it comes to working out, quality is much more important than quantity

    重訓的好壞在於質,不在於量

  • But what you probably don’t realize is that, most of the results won’t come while working out

    但你不瞭解的是,大部分的減重效果不是在重訓時產生

  • But instead, while your body is at rest, or even asleep.

    而是發生在休息或睡眠的時候

  • That’s why it's so important that you give your body the proper amount of time to recover between workouts.

    這就是為什麼讓身體在運動前後獲得充足的休息是很重要的

  • And why you should always aim to get at least 8 hours of quality sleep every night.

    也是為何麼每天至少睡8小時的原因

  • You also want to work on managing your stress levels, since stress produces a hormone called

    另外你也要做好壓力管理,壓力會讓身體分泌一種叫皮質醇的賀爾蒙

  • Cortisol, and that hormone will tell your body to STORE FAT, instead of BURNING IT

    皮質醇不會消耗脂肪反而會囤積脂肪

  • So less stress, equals more FAT LOSS!

    所以減少壓力等於可以甩掉更多肥肉!

  • In summary, burn more calories than you consumeeat the right foods at the right times

    整理一下五大重點,消耗熱量大於攝取熱量、在對的時間吃對的食物、

  • always train intenselyaim to drink a minimum of 1-2 gallons per day, and always recover.

    加強訓練、每天喝4~8公升的水、以及充足休息

  • If you follow all those 5 steps, CONSISTENTLY

    只要你做到這五個步驟並且持續進行的話

  • YOU WILL lose your stubborn belly fat - FASTSo go ahead and give it a try!

    相信你也能在短時間內甩掉肥肉‧‧‧快去試試看吧!

  • If you found this video helpful, please be sure to subscribe to my channel

    如果你認為影片對你有幫助,請你務必訂閱我的頻道

  • so you can get updates whenever I upload new videos,

    那麼你將在第一時間知道我最新上傳的影片

  • And let me know if you liked the video by giving it a THUMBS UP below

    可以的話幫我點讚,讓我知道你喜歡這影片

  • Also leave a comment if you have any questions, or would like to request any future video

    另外如果你有任何問題,或是希望我拍攝怎麼樣的影片

  • topics you would like me to post!

    請在下方留言處告訴我!

  • And as I always like to say… “A life worth living, is a life worth improving!”

    最後我想告訴大家,生命的意義在於不斷精進自己!

  • GO AND GET SOME ABS NOW!

    快去練腹肌吧!

  • See you in the next video!

    我們下次再見!

  • Hi, this is Uncle Billy here, and this is how you *BLEEP* calories!

    這是比利叔叔,這是你*的燃脂方式

  • Can you see the flame?

    看得到火噴出來嗎?

  • Can you see my pants up?

    我的褲頭是不是入鏡了?

In this video, I’m going to be showing you exactly

這支影片將告訴你

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