Shortcuts in getting to places, shortcuts in getting money, shortcuts in being successful.

快點到達目的地，輕鬆賺錢，快速成功

And of course, since you clicked this video, shortcuts in getting a flat stomach.

想當然爾，你點進了這段影片＂解決鮪魚肚的捷徑＂

If you do a quick search about shortcuts to a flat stomach on YouTube, you'll see a bunch

如果你快速的搜尋一下YT，你能看到大一串關於＂解決鮪魚肚＂的影片

of videos telling you how to do just that.

告訴你只要做一些小步驟就能輕鬆擺脫肥肚

In fact, they all seem to promise you some super awesome secret that will flatten your

雖然影片似乎都述說一個美麗的夢

stomach as quickly as overnight!

＂一夜擺平肥肚＂

The astounding popularity of these videos is mostly due in part to a mixture of the

而這種誇張的影片有一部分是因應

viewers thinking that the creators, who probably already themselves have flat stomachs, were

觀看者覺得上傳影片的人早就成功快速解決肥肚

able to get those flat stomachs from their secret shortcut, and on top of something called

產生了預期的偏見

expectation biases, meaning that viewers want the shortcut to work SO BAD that they're willing

也就是說觀看者太太太想要快速解決問題

to blindly convince themselves that they indeed saw a difference after trying the shortcut,

而盲目地相信他們在嘗試所看到的內容後會馬上有效果

when in fact... they didn't.

然而...大多是失敗的

That, or the effect is only temporary.

或是僅僅維持短暫的時間

Whenever you put something easy to do with a lot of people saying that it works, chances

當你放上一個主題是關於＂輕鬆成功...＂的內容

are that it will become a trendy topic.

常常能創造高點閱率，成為流行

Things like special drinks that guarantees burning fat directly around the belly, to

像是＂只針對肥肚區塊的減肥飲料＂

wraps... right... wraps, literally, saran wrap around your stomach, with some magical

＂包肥肚消脂法＂

fat burning paste or something...

別忘了要添加＂神奇消脂膏＂(顆顆)

My interest is not to actually debunk these so-called "shortcuts," cause there's just

這段影片不是要來打她們臉的

too many, but instead provide you something that will truthfully get you a flat stomach

而是想提供大家一個真正把六塊肌挖出來的方法

without all the gimmicks.

不用在P圖摟！

And unfortunately, it's not a big shortcut.

但不幸的，這不是多拉A夢的任意門...

I think we can all agree getting a flat belly comes down to two things: Lose weight and

我想大家都知道要瘦有兩個重點

burn fat.

減重跟消脂

Whether you agree or not about the system of calories in and calories out, the fact

降低卡路里攝取，增加卡路里消耗

of the matter is the most correlated item to weight change, and when done right, fat

就是減重的不二法門

loss, is total daily calorie expenditure.

甚至你一天消耗的正常熱量就足夠讓你瘦下來

In non-caloric terms, the best method of losing belly fat is to eat less and move more.

用白話文來說就是：吃少動多

More specifically, eat fewer calories than you burn.

精確地說：使卡路里的消耗量＞攝入量

Doing so will first and foremost let you drop those pounds you've been trying to lose for

只有這樣做才能讓你的體重開始往下掉...

the past 1 to...

00:02:03,530 --> 00:02:08,050 當加入重訓

95 months, and when paired with proper resistance training, whether it's lifting weights or

體操等等訓練，能降低肌肉量的流失

moving your body through space with calisthenics, you'll be able to prevent losing lean mass

這樣在減重的同時線條就會更明顯，效果更好

which means you will lose more fat mass.

再減重時，選擇能量來源也是重要的

Scientifically, during a weight loss, catabolic state, you'll need to look for energy sources

00:02:23,080 --> 00:02:26,610 脂肪是體內最高能量的營養物質

within your body, since you're not providing enough through eating.

你的身體會消耗身上的脂肪

The most abundant and most potent energy source is your fat.

但很抱歉，他不會只消耗肚子脂肪...

Your body will target fat, but not specific regions of fat on your body, meaning no spot

可怕的是減重的同時你也會消耗自身的肌肉

reducing, which of course means, sorry, no way to specifically target your belly.

如果你的運動主要是低強度的有氧運動

A weight loss state will also ultimately target your muscle mass.

如跑跑步機

This is especially true if most of your exercise is coming from low intensity cardio exercises,

雖然看跑步機上面的卡路里消耗數很爽

such as jogging on a treadmill.

但他沒顯示的則是

Although it's nice to see that cute little, yet extremely inaccurate calorie counter on

你大概已經流失多少肌肉量...

the treadmill screen keep going up, what it doesn't tell you is that you're on your way

為了避免減重的同時損失太多肌肉

to possibly losing lean muscle mass as well.

我們選擇適量的重訓

To prevent that from happening too much, you will need to provide an effective stimulus

刺激我們的荷爾蒙分泌，保留肌肉量

to the muscles, meaning resistance training, which kicks in hormones and cell proliferation

有些飲食方式也能更進一步的讓你消脂

that fends off muscle degradation.

如同生酮飲食

There are also some eating methods that can promote more fat loss.

一種幾乎不太攝取碳水化合物的飲食方法

The keto diet has been shown to be quite effective in burning your fat because it reduces how

脂肪是高能量的營養，但是身體還是優先使用碳水化合物

much carbs you eat.

00:03:27,180 --> 00:03:31,000 如果你的飲食中沒有碳水化合物

You see, although fat has a lot more energy, your body prefers to use carbs first because

或是你進行間歇性斷食(晚餐到隔天早餐之間間隔16小時沒進食)

it's much quicker to metabolize.

升糖素跟腎上腺素就會分泌

But if you take carbs out of the equation, you'll go straight to the fat.

除了用來提升血糖外，更能消耗更多脂肪

Another thing is intermittent fasting, where you fast as long as 16 hours at a time.

所以重訓，低碳飲食，間歇斷食

With such a long fast, hormones such as glucagon and epinephrine are released to increase blood

三者都是非常好用的方法

glucose levels and more importantly, break down more fat.

但是這都建立在消耗＞攝取的前提下

So we do have some tools such as resistance training, low carbs diets (to an extent),

00:03:58,900 --> 00:04:04,180 如果你只消耗2000卡但是吃了2500卡

and also fasting.

你永遠不可能受

But none of this works unless the energy balance is in check.

這時候計算每日攝取熱量就很重要

Avoid carbs as much as you want, lift the heaviest weights you can, and endure long,

最後謹記，減肥魔咒或是神奇海綿都是幻想

painstaking fasts, in the end, none of it will work if, say, you're eating 2500 calories

多做少吃，或是更努力一點記錄每日飲食的點滴才是真方法！

a day but you only end up burning 2000.

再次謝謝忠實的支持者們

So use the tools as much as you like, just make sure you keep those calories in check.

如果想要支持我們請參考patreon.com/pictureFit.

At the end, just don't expect miracles from some sort of weird elixir or magical berries,

也別忘了“like”，分享並訂閱我們的影片

and most definitely, keep your stomach plastic-free.

Thanks again to all the great patreon supporters.

If yo uoike to support PictureFit, check out patreon.com/pictureFit.

As always, please don't forget to like, share this video and subscribe.