wanna do is cardio is very important. So you wanna make sure that your cardio levels are

想做的是心肺功能是非常重要的。所以，你要確保你的心肺水準是

up that you are working in a high intensity. Circuit training is also very good for getting

了，你在高強度的工作。循環訓練也是非常好的獲得

rid of thickness, also when it comes to weights you don't wanna completely stop doing weight

擺脫的厚度，也當它涉及到重量你不'想完全停止做重量

training but maybe make sure that your weight is not too heavy; it's more of a moderate

訓練，但也許確保你的重量不是太重 ；它'更多的是適度的

weight and you are doing higher reps than lower. A lot of people do heavier weight thinking

重量和你做更高的重複比低。很多人做更重的重量認為

that they are building the muscle and they are keeping it healthy. But sometimes you

他們正在建立肌肉， 他們保持健康。但有時你

are building the muscle because you are using more weights and you are using lower reps.

正在建立肌肉，因為你正在使用更多的重量和你正在使用較低的重複。

That's actually gonna make the muscle actually bigger and thicker. If you want it slim down

這'實際上會讓肌肉實際上更大，更厚。如果你想讓它瘦下來

and have more of a lean more like long lengthy muscle you wanna use moderate weight and higher

並有更多的瘦更喜歡長長的肌肉你想使用適度的重量和更高。

reps 15 to 20 reps is great. But if you can do more than that then go ahead. But you definitely

重複15到20次是偉大的。但如果你能做得比這更多，那就繼續。但你絕對

wanna use less weight, higher reps. Still feel a burn. And cardio. Cardio is a big one,

想用更少的重量，更高的重複。依然能感覺到燃燒。還有心肺功能。心肺功能是一個大的。

running is great for thinning the legs. So make sure that you are getting 45 minutes

跑步是很好的瘦腿方法。所以要保證自己有45分鐘的

of cardio and high intensity -- keep your heartbeat up there, you wanna keep it over

有氧運動和高強度的 - 保持你的心跳，你想保持它超過

135. So you know, go out and sweat and sweat it out in there so you gotta burn through

135.所以，你知道，走出去，汗水和汗水 在那裡，所以你得通過燃燒。

that muscle and slim down.

肌肉和瘦下來。