Placeholder Image

字幕列表 影片播放

  • The thing is, we all want shortcuts.

    我們都想要捷徑

  • 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.

The thing is, we all want shortcuts.

我們都想要捷徑

字幕與單字

單字即點即查 點擊單字可以查詢單字解釋