Just thinking about my future

我只是在思考我的未來

Yeah, your future is another set.

你的未來就是再做一組

Previously, Evan and I trained like superheroes,

過去這陣子，伊凡跟我

now, we're back and we're getting abs.

現在，我們回來了，而這次我們要來練腹肌

I gained some injures on my shoulders on my biceps,

我的肩膀跟二頭肌受了點傷

I did have a little abs showing,

我的確有腹肌

but it wasn't like raging six-pack.

但它不是那種很厲害的六塊肌

So this time, I really excited to see how far I can go.

所以這次我真的很期待自己可以做到多少

I think nutrition, is gonna be way more stretch

我覺得營養是一段更長遠的路

changing my eating habit was hard the first time around,

第一階段改變飲食習慣對我來說很困難

and can't even imagine what's gonna be like now.

我甚至不敢想像接下來會如何

So our trainer Steve Zim was great,

我們的教練 Steve Zim 很棒

he tell us everything we need to know about fitness.

他告訴我們所需要知道的健身知識

We're going back to him to get ripped again.

我們要回去找他，再接受一次魔鬼訓練

Abs, core muscles.

腹肌，核心肌肉

I think it's gonna be hard core.

我覺得會是終極核心的訓練 (註：終極核心是在短時間內做一系列具爆發力的動作)

Hi, I'm Steve Zim, and we're here in my gym,

嗨，我是史蒂夫，現在我的健身房

"A Tighter U" fitness studio, in Culver city.

位在斑鳩市的 "A Tighter U" 健身中心

And next six weeks, I'm gonna have Kelsey and Evan

接下來的六週，我帶領凱爾希與伊凡

get their dream outs.

一起完成他們的夢想

This time there's gonna be seven days of work out,

這次會有七天的健身

two of the days are just cardio.

兩天的只做有氧運動

I was kind of hoping it'd be very similar to last time,

我自己是希望會跟上次差不多

we took it a step up.

我們進步神速

You gotta put your time in it

你要投入時間

it gonna be at least 20-25 minutes of abs,

每次會有至少 20 到 25 分鐘的腹肌訓練

every time you come in.

你每次進健身房的時候

We're gonna have to do full work outs, too.

我們也會做全身的運動

This isn't just abs, it's part of the story.

不只是腹肌的訓練，它只是一部分

We got everything's gonna fit in the place.

我們要將所有都做到位

When it comes to abs, you got to think of it

當我們說到腹肌時，你要想像

in four parts, we've got upper, middle, lower and sides.

有四個部分：上、中、下、側腹肌

Everybody likes the muffin top an ab,

很多人會追求腹斜肌 (註：腹部外的核心肌肉)

where they just a lot of crunches,

他們會做捲腹的動作 (註：腹部核心的訓練)

well let's squeeze everything down.

但我們現在把重心壓低

We're don't like to open everything up,

我們不需要往上提

very important if we teach you how to

教你如何控制自己的腹肌

control you abs, and then lean them out

是件很重要的事，要將他們向外傾斜

and not bolt them up,

而不是栓在一起

and we don't just do sit-ups without weight,

而且我們要增加伏地挺身重量

you need to add weight.

你必須增加重量

You add weight to everything else we do

跟其他在健身房的運動一樣，

in the gym, why don't we add weight

為何我們不加重量

to the sit-up?

在伏地挺身上？

With Kelsey what we're trying to achieve are

凱爾西的部分，我們要做到的是

the Elevens.

11 腹肌

She doesn't want to over develop the muscles

她不希望過度發展肚子上的肌肉

in her stomach, but she wants to have the nice line

但她希望有很棒且分明的

that separates.

線條

She's got a flat stomach, but she wants take it to

她的肚子很平坦，但她想到達

another level.

另一個階段

With Evan, he wants to get those cut abs,

伊凡的部分，他練成人魚線

where you go, "WOW... Boom Boom Boom!"

那種「哇... 碰、碰、碰」

and that is a different kind of work out.

而那是不同的訓練方法

And with Evan, especially, he's gonna use a lot of

尤其是伊凡的部分，他需要使用許多重訓

weight on his abs.

在他的腹肌上

Abs are three layers of muscle,

腹肌是由三層肌肉所組成，

people don't realize that.

人們很少發現這點

So we have to really work it as if we were

所以我們必須比照訓練

would work another muscle.

其他肌肉的模式

We use the Hollywood Supps BCAAs,

我們使用 Hollywood Supps 的支鏈胺基酸

and melatonin.

與褪黑素

This keeps your body from cannibalizing muscle,

這阻止我們的身體分解肌肉

when we're dieting really hard,

當我們在努力減肥的時候

a lot of times what happens is muscle

會常常發生肌肉

starts to break down.

開始分解的狀況

We can't have that happen.

我們不能讓這個情況發生

The melatonin helps you sleep deep,

褪黑素幫助你進入沈睡，

the deeper you sleep, the more recovery you get.

當你睡得越沉，你復原得越快

You're rejuvenated, you're ready to go again.

當你復原了，就準備好再出發

This is the way, we do abs, let's get to it.

這是我們訓練腹肌的方法，開始吧

At the end of the first day of training,

在第一天訓練結束後

Steve straight up told me,

史蒂夫直接告訴我

we're gonna have to stop here

我們現在要暫停一下

because you're not gonna be able to

因為你明天可能沒辦法

get out of that tomorrow.

撐到明天

If we continue going , you won't be able to

如果我們繼續下去，你明天就不會感受到

feel you abs tomorrow, you'll be like

你的腹肌，你會像這樣

"Ugh..."

「啊...」

And I was like, Steve, we've done this before,

我想說，史蒂夫，我們以前做過這個

and like, it's not gonna be that bad.

不至於到這麼差吧

Oh, god, I can't move.

老天，我不能動了

So yes the first week was painful,

對，第一週超級痛苦

again, I literally rolled sideways out of bed.

我只能側著身子下床

Steve really challenged me the first week,

史蒂夫真的在第一週給我許多挑戰，

I was feeling like hot fire ants

我的腹肌上像是有著

all over my abs.

著火的螞蟻

And I thought all the exercise for the abs

我認為所有腹肌訓練

would be similar to the ones we did before.

都會像之前我們做的那樣

Breathing, it's different, stretching it's different.

但呼吸、伸展都不一樣了

We would add weights, he made me do

我們會增加重要，他讓我做

a lot of crazy exercises.

超多瘋狂的運動

It was like doing the circuits.

像是在做循環訓練 (結合肌力訓練、心肺訓練、重量訓練)

Giggling is hard, when your abs hurt,

你笑的時候腹肌會很痛，

and I giggle a lot, can you tell?

但我常常笑，你可以想像嗎？

What if I go out, like have some wine,

如果我出去喝個酒、

a like a meal with my friends one night.

晚上跟朋友吃個飯

It's that gonna ruin it?

那會毀了一切嗎？

I swear to you, if you drink,

我跟你保證，如果你喝酒，

tomorrow they won't look the same.

它們又會變成原本的樣子

-Just in one day, -In one day

-一天之內， -一天之內

You'll blow, it's really important that you

你會毀了一切，這對你來說也很重要

stick to the food, you stick to the water,

謹遵我給你們的食物、水分

you stick to everything I give you

還有所有東西

because otherwise, we're not gonna see

因為如果不這樣，我們就不會得到

what you want to see.

你們想要的結果

I'm not really sorry, I'm just being honest.

我不覺得抱歉，我只是誠實地告訴你

To get abs, you have to be really tight

為了練腹肌，你必須嚴格管理

on your nutrition.

你的營養

No processed sugar, sugar is a number one thing.

沒有加工糖，糖是最首要注意的

We want to keep our carbs, the vegetables,

我們要維持一定的碳水化合物、蔬菜、

and fruits.

還有水果

Water is your number one best remover fat

水是最好去除身體中

from your body.

脂肪的選擇

We have to drink water.

你一定要喝水

We want to keep our proteins up,

我們希望維持一定的蛋白質，

we want to make sure we're eating

我們要確保我們食用

enough calories that are our body is not

足夠的卡路里，不讓我們的身體

losing muscle, but it is tearing down back

失去肌肉

Because when you go so low, you're body

因為如果你的蛋白質不夠，你的身體

starts to eat its own muscle.

會吃掉自己的肌肉

And when you eat muscle, it's not

而當你身體吃掉肌肉時，它就沒辦法

gonna develop into six-pack.

形成六塊肌

All we're doing is gonna get you tiny.

那我們在做的只是讓你變得更瘦小

Do not starve yourselves please,

千萬不要讓自己挨餓

then you're not gonna make good muscle.

這樣你就無法擁有好看的肌肉

I knew that diet is the way you can mess up

我知道飲食習慣會毀了你的

getting abs.

腹肌計畫

Food is very precious, all the food that I didn't finish,

食物變得非常珍貴，所有我沒有吃完的食物、

all the snacks I hesitated to eat,

所有我曾應錯過的零食、

and I never knew I was gonna miss

而我也從未想過我會想念

the smell of alcohol.

酒的味道

You know a lot of people hate the smell of

你知道許多人不喜歡酒的味道，

alcohol, it smells so good!

但酒真的好香！

What is happening to me?

我發生了什麼事？

So last night I had a dream that I

昨天晚上我夢見自己

kept eating these airhead extremes.

一直吃 airhead extremes (註：美國彩虹超酸軟糖)

I'm having dreams about my diet!

我夢到我的減肥餐耶！

There were so many company events

當時公司有很多活動

that were happening.

正在進行

There's always booze, there's always cheese,

很多酒、起司

there's always snacks.

總是一堆零食

How's that pasta?

那個焗烤如何？

So good, Evan, are you sure you don't want one?

超讚的，伊凡，你確定你不想來一份嗎？

Can I eat or drink anything at this event?

我可以在這個活動吃或喝任何東西嗎？

No, the answer is no.

不行，答案是不行

The answer is no

答案是不行

It's absolutely...

這真的...

Crap

爛透了

The social aspect was really difficult,

在社交方面真的超困難

it's really hard when all of your friends are

難在當朋友聚餐時

enjoying meals together, and you want to

而你真的很想

participate.

加入

They all look at you, like crazy.

他們看著你，覺得你瘋了

Why are the best things in the world the worst for you?

為什麼世界上最棒的事害你最深？

Ah! I hate this diet!

啊！我恨這個減肥餐

So it's week 3, and unfortunately

來到了第三個禮拜，不幸地

I injured my ankle, it's been in pain for last three days,

我的腳踝受傷了，已經痛了三天

and hard to use.

我很難用它

My body wasn't looking as fit as it had been before,

我的身材不如以往緊實

it felt like they were backtracking.

而且感覺它們在退步

And I was getting really frustrated,

我真的感到很挫折

and Evan's allowed to eat brown rice,

因為伊凡可以吃糙米

so I thought was allowed to eat brown rice.

所以我以為我也可以吃糙米

But our diets are different because the results

但我們的減肥菜單不同，因為

were looking forward different.

我們要的結果不一樣

So, I kept kind of minimizing what I could eat

所以我一直在減少自己能吃得數量

to the point where I got really frustrated

到了我真的覺得很挫折

in the middle because all I was eating,

中期時，我在吃的東西只有

was grilled chicken with nothing on it,

沒有任何調味的烤雞

and broccoli.

還有花椰菜

And that was it, that was all I was eating.

那就我唯一能吃的東西

I'm going insane, I'm going insane.

我要瘋了，我要瘋了

Kelsey is going through a period where she's

凱爾西正處於過渡期

getting stuck on food,

她遇到飲食上的問題，

she's not feeling good about herself,

她對自己感到失望，

she hurt her ankle,

她還弄傷了腳踝

her abs, didn't look good.

而她的腹肌看起來不太好

She hasn't done the cardio, so she has a

她沒有做有氧運動，所以上面有

little layer.

一小層肉

It's more puffs, it's not really pat.

有點腫，不是合適的大小

She's depressed about that, we ran over

她對此感到沮喪，我們重新討論了

a whole new food thing,

關於飲食的一切

we revamped her, we're getting her excited,

我們重新改造她，讓她感到興奮

and we're gonna figure our another way of doing cardio

我們還要尋找另一個替代有氧運動的方法

until her ankle's better.

直到她的好一點

We're gonna use the row machine and other things

我們使用划船機還有其他工具

she uses her upper body, so that we don't

訓練她的上半身，這樣才不會

get her stuck.

讓她停滯

What Kelsey's going through happens to everyone,

凱爾西的情況發生在每個人身上，

I promise you.

我保證

Don't go crazy, really start to think.

不要失去理智，開始思考解決辦法

Slowly but surely passed by that plateau,

緩慢地，但我的確度過了那段撞牆期

it's easy to look at yourself in the mirror everyday,

你每天看著鏡子中的自己

and not see the progress,

但你卻沒有看到任何進步

and to get frustrated.

因此感到挫敗

For me progress was a lot better by third week maybe,

對我來說在第三週的進步蠻大的

started to see abs on my body,

我開始看到腹肌上的線條

and it was crazy, everything was going smoothly.

這真的很瘋狂，所有事都正常地進行

My diet was good, exercises were good,

我的飲食正常、運動也是

I was getting enough sleep.

我有足夠的睡眠

Until, I find out I was losing weight

直到我發現我的體重掉下來了

and because I started as such a low body fat,

因為我本來的身體脂肪就低，

it's not ideal for me to lose weight

減重對我來說不是很理想

because if I'm losing weight

因為如果我的體重下降了，

that means I was losing muscles.

代表我的肌肉在流失

I'm kind of freaked out because I really really

我有點嚇到，因為我真的真的

did not want to shrink.

不想讓肌肉縮水

With Evan, what we're noticing that he's coming down

伊凡的部分，我們發現他進步的有點

maybe too quick.

太快了

We have to say, whoa! Let's hold on a second.

我們必須停下來思考

What do we need to look at?

有什麼是我們需要審視的？

Maybe we should add a hundred calories

或許我們需要增加100卡路里

to your food.

在食物上

Maybe we should come down a little

或許我們必須減少一些

on the cardio.

有氧運動

You have to self adjust as you're going on

你必須在過程中自行調整

because I don't want you to do a hundred

因為我不想再讓你一小時跑

miles an hour.

一公里了

A lot of people they eat very little once again,

很多人一旦減少他們的食量、

they do too much cardio.

或做太多有氧運動

And yes we see the abs but yes the muscles

對，我們看到腹肌了，但肌肉

starts to go away.

開始流失

We want to make sure his proteins

我們必須確保他的蛋白質

are at a high level,

維持在高水平

so we don't break down the muscle.

這樣才不會將肌肉分解掉

It's so important.

這超級重要

So finally the middle ground where I'm not

所以在中期的時候我

eating too much,

吃得不多

but I'm not starving myself,

但我又不能讓自己挨餓

was very very difficult for me.

對我來說是非常困難的

Thankfully as the time went by,

慶幸的是，一段時間後

I figure out what to do, and I stayed on the right track.

我找到了方法，並保持在一定的軌道上

Week 5, I was planning some cosplay

第五週，我計畫要來角色扮演

I decided that I was going to wear a crap top,

我決定要穿短版上衣

like walking around with your midriff exposed,

露著小蠻腰走來走去那樣

it was scary I've been working so hard,

我其實蠻害怕的，因為我努力了這麼久，

I wanted to look good,

就是想要變得好看，

and I got pictures back.

然後當我拿回照片的時候，

And I was super surprised that my abs are showing,

我真的超驚訝看到我的腹肌

so it was so crazy!

這真的太驚人了！

All my friends like blown away.

我的朋友們都驚呆了

One of those things were sometimes you have to

有時候你必須要

step back, and you don't see the progress,

退一步想，當你沒看到進步時，

but when your friends don't see you for a little while,

但一段時間沒看到你的朋友

they see the progress.

看到了

I am changing, my body is changing.

我在改變，我的身體在改變，