Name: 為什麼你應該早上四點半起床？來自海豹部隊成員的好建議 (Why You Should Wake Up at 4:30 AM Every Day, According To A Navy Seal)
Uploaded: 2025-05-12T21:01:20.000Z
Duration: 3 min 1 s

情態助動詞 A2

Are there some things from your service that you can't shake?

你的軍旅生涯中是否有些習慣是你改變不了的？

For example, you still wake up at 4:30 in the morning, to go workout.

例如，你仍然在早上四點半起床去健身。

to 不定詞

What was it about your time in...in the Seals, that you wanted to keep these habits up?

你在海豹部隊的時候就是這樣，你想繼續保持這些習慣的原因是什麼？

They're good habits, why would you not wake up at 4:30?

它們是好習慣，為什麼不在四點半起床？

The reason I wake up at 4:30 in the morning is 'cause no one else is awake yet, so that gives me the opportunity to do things that I need to get done, kinda selfishly for myself, and the big one in that category is working out.

我早上四點半起床是因為別人都還在睡覺，所以我可以趁這個機會完成我私心想做的事，主要就是健身。

And it doesn't feel good at 4:30 when you get up, but by the time 7 o'clock rolls around, and you've already worked out, and you've already got some work done, and you've got some time to say goodbye to your kids before they go to school.

四點半時起床的感覺確實不好，但到了七點鐘左右，你已經健身完了、做完了一些事，而且你還有時間在孩子出門上學前和他們道別。

It's infinitely better than sleeping in until 6:45, and you get out of bed, and now you've missed your kids going to school, or whatever.

這絕對比睡到六點四十五分才起床好多了，等你下床的時候，你已經錯過了目送你的孩子上學之類的事情。

You're not prepared for the day, it's awful.

你沒有為一天做好準備，這很糟糕。

So if someone, maybe they don't...they don't have time to work out or they just need something that could be like a quick fix, is there something that you recommend?

所以如果有人，也許他們沒有時間去健身，或者只是想要速成的人，你有什麼建議嗎？

Oh yeah, workouts don't have to take a long time.

當然有，健身不需要很長時間。

Matter of fact, go do two minutes of burpees, as many burpees as you can, in two minutes, or four minutes, or six minutes.

事實上，做兩分鐘的 burpees (一種結合了深蹲、伏地挺身及跳躍的動作)，儘量多做幾個，或四分鐘、六分鐘。

Go and sprint, go and do anything very intensely, for a short period of time and you'll get great benefit out of it.

去短跑，在很短的時間內很激烈地進行任何運動，你會從中獲得很大的好處。

Something I'm sure you hear a lot is 4:30, like this either just can't fit into my schedule, or if I'm gonna be realistic, I'm probably not gonna wake up at 4:30, what do you tell people who say that?

我確定你聽到很多像是，我很難把四點半排進我的時間表，或者說實在一點，我可能沒法在四點半起床，你要給說這些話的人一些建議嗎？

Yeah, and there's people that work night shifts, and there's people that it's unhealthy for them, they can't fall as-- it's like no, be healthy, get enough sleep.

對，有一些人上夜班，有些人認為這會影響他們的健康，他們無法……我是說，不，要健康，睡眠要充足。

But, first of all, wake up at the same time every day.

And, if you pick that time and you start waking up at the same time every day, that's very good for you.

如果你選定了一個時間，然後開始每天在那個時間起床，這就會對你有益。

It doesn't have to be 4:30, it could be 6:30, it could be 7, I don't know what your personal schedule is.

不一定要四點半，可以是六點半也可以是七點，我不知道你的作息。

But find out a time, pick it, set it, stick to it, and maintain that schedule, and that's gonna end up better for you.

但選一個時間、定時、堅持下去並保持這個作息，最終這會對你有好處。

I recommend that you go to bed earlier, 'cause what are you doing at night, most of the time?

我建議你早點睡覺，因為你晚上大部分的時間都在做些什麼？

Most of the time at night, you're not working on anything super productive.

晚上大部分的時間，你並沒有做任何高效的事情。

You're just winding down and watching stupid YouTube videos, or surfing the internet, reading clickbait stories, right?

你只是蜷縮著看著無聊的 YouTube 影片，或上網看那些博眼球的文章，對吧？

Don't do that, instead, go to sleep, and then wake up early.

不要這樣做了，相反的，去睡覺，然後早點起床。

Could you explain that notion of discipline equals freedom?

你能解釋一下紀律等於自由這個觀念嗎？

If you want more freedom in your life, you have to have more discipline.

如果你想在生活中擁有更多的自由，你就必須更有紀律。

If you don't have any discipline, you'll end up with absolutely no freedom.

如果你沒有任何紀律，你最終就絕對不會享有自由。

You'll end up being a slave to other people that boss you around.

你最終會成為那些在你身邊指東道西的人的奴隸。

There's all kind of problems that can occur, if you don't have discipline in your life.

如果你的生活沒有紀律，就會出現各種各樣的問題。

And the more discipline you have, the more freedom you're gonna have.

而你越有紀律，你就會擁有更多的自由。

So just that...the discipline of the Seals, will never-- it's impossible to leave?

那麼只有海豹部隊的紀律，永遠不會……不可能消失？

No, it's possible to leave, there's retired seals all over the place that are undisciplined.

不，有可能，很多退休的海豹成員都毫無紀律。

They've moved on, and they don't care about that anymore.

他們已經過了那個時期，他們不再關心這些。

It's fine, I don't judge other people on what they're doin', like they're probably stoked to sleep in and hang out with their kids, and eat breakfast in bed, that's fine.

沒關係，我不去會評論別人的行為，就像他們很享受賴床、和孩子玩、在床上吃早餐，這都沒問題。

但我的選擇？我要早起讓自己充滿幹勁。