Oh, the video's running; I'm just not talking.

噢，已經開始錄了，我只是不想講話。

I don't want anything to do with this video.

我不想跟這部影片有任何關係。

Why not?

為什麼？

Do you want to explain what you were doing when I walked in on you earlier today?

你要說明一下剛剛我進來的時候你在做什麼嗎？

I have no idea what you're talking about.

我不知道你在說什麼。

- Oh, no? - No.

- 噢，是嗎？ - 真的。

This?

這個也沒印象？

Okay. That, I can explain.

好，這我可以解釋。

- I really hope so. - Okay.

- 最好是。 - 好。

First off, that was the 30th day of me doing the "Baby Shark Ab Challenge".

首先，剛剛那是我在做第三十天的「鯊魚寶寶腹肌挑戰」。

The what?

什麼？

- The "Baby Shark Ab Challenge". - Right.

-「鯊魚寶寶腹肌挑戰」。 - 好。

- That's what I thought you said. - Yeah.

- 我聽到的也是這樣。 - 沒錯。

- So, could you explain what the hell...? - Yeah. Absolutely, I can absolutely explain that.

- 所以，你可以解釋那個到底是.......? - 當然，我當然可以解釋。

So, about a month ago I was at a party having fun – unlike Jeff, because, you know-

大約在一個月前，我去了一個派對狂歡......不像 Jeff，因為......你懂的。

By the way, 'Train like an athlete'.

順帶一提，我當時在「像運動員一樣訓練」。

Baby Shark... go ahead.

鯊魚寶寶，繼續講。

Yes, okay.

好，沒問題。

I was at a party.

我當時在派對上。

I was over served with a few alcoholic beverages, again.

他們有點給我太多酒了，又一次。

- A few? - I had... yes, a few.

- 有點而已？ -我喝了......沒錯，就是有點。

- Okay. - I have fun.

- 好。 - 我玩得很開心。

A few dozen. Go ahead.

一大點酒，繼續。

My friends challenged me to a game of beer pong.

我朋友當時挑戰我玩啤酒乒乓。

- And, they said if I lose, because I work at a fitness company... - Used to work at a fitness company.

- 他們說，如果我輸了......因為我在健身公司工作...... - 是曾經在健身公司工作。

That's the discussion we're having after this video.

這部影片拍完再來討論這件事。

They said if I lose, I have to do the "Baby Shark Ab Challenge" for 30 days.

他們說如果我輸了，我就要做三十天的「鯊魚寶寶腹肌挑戰」。

Needless to say, I lost.

而當然，我輸了。

But if you're asking me, I think I won because I think my 8-pack is looking pretty sweet.

但認真講，我覺得我贏了，因為我的八塊肌看來很讚。

- 8? - That's 8, right there.

- 八塊？ - 就是八塊，就在這。

You counted them in video.

你在別部影片數過了。

So, "Mr. 6-pack", all right?

所以，「六塊肌先生」，怎麼樣？

So, let me get this straight.

讓我們把事情講清楚。

So, do you want to take them through the same, exact workout?

所以，你想讓大家看看完整的「鯊魚寶寶」運動？

Yes, absolutely.

當然。

That's the point of this video.

這就是這部影片的重點。

- I want to take you guys through the exact same workout that I did for 30 days. - And you promised me that it actually works.

- 我想帶各位體驗我這三十天來所做的運動。 - 而且你說過這一定有用。

Yes, 100%.

沒錯，絕對有用。

- Take a look. - Oh my god, here we go again.

- 你看就知道。 - 我的天，又來了。

All right, I'll tell you what. I'll let you do it.

好，跟你說，我會讓你做。

You show them and I'll let you take them through it.

你來做他們看，交給你了。

Hey, I'm more than happy to show them...

嘿，我很開心可以給他們看......

- Wait, Jeff? Do you want to join with us? - No, I'm good, seriously.

- 等等，Jeff？你想加入嗎？ - 不用，謝了，真的。

- You're sure? - I'm fine.

- 你確定？ - 真的。

Enjoy your 6-pack. We're all going to enjoy our 8-packs.

享受你的六塊肌，我們其他人要來享受八塊肌。

Oh, this one sucks.

噢，這動作累死了。

- How you doin', Jesse? - Hey, you know what?

- Jesse, 你還好嗎？ - 嘿，你知道嗎？

This is awesome, and guess who I saw doing this?

這棒透了，對了，猜猜我做這個的時候看到誰？

The Washington Nationals.

美國職棒大聯盟華盛頓國民隊。

So, you know what?

所以知道嗎？

Don't knock it.

別挑剔了。

I think they're dance moves; not for an ab workout.

我覺得這是舞步吧，不是腹肌運動的動作。

This is basically a dance.

這可以說是一種舞。

We're running away, fellas.

夥伴們，我們在逃跑。

- Jazz hands? - Jazz hands!

- 爵士手？ - 爵士手！

I told you, we're bringing it back.

我說過了，我們要把它帶回潮流。

All right. So, maybe a little bit of redemption on your part.

好了，來對你的部分講點回饋。

Guys, I'm going to be dead honest here.

大伙們，在此我要非常誠實的說。

I didn't have high hopes for this.

我本來對這個沒有抱持一點希望。

But I will tell you this – hold on – a couple of things.

但我要告訴你們，等等，一些事情。

Number one: consistency. I say the best way to train abs is to train them daily.

第一點，持之以恆。我說過訓練腹肌最好的辦法就是每天訓練。

- Yeah. - If you train them daily, in a short period of time you're going to get results.

- 沒錯。 - 如果你每天訓練它，短時間內你就會看到成果。

Number one: that's the first benefit.

第一點，就是第一個益處。

Number two: the fact that you were under constant tension the entire time, even though you were in your rest period, you were still in that, basically, half v-sit.

第二點，在這運動裡整段時間你的肌肉都處於緊繃狀態，即使在休息階段，也是在一個半 V 坐的狀態。

- Yeah. - That's going to help as well.

- 沒錯。 - 這也是一個好處。

I like to condense those exercises together.

我喜歡把這些運動壓縮在一起做。

The third thing is that you're actually using time as your training variable, as opposed to reps.

第三件事是，這個運動讓你把時間當成訓練的基準，而不是運動次數。

A lot of times people will program repped ab workouts.

許多時候人們會做設計好的腹肌運動。

10 reps of this, 15 reps of that.

這個動作十次，那個動作十五次。

The problem is 15 reps may not be anywhere near as difficult as it should be for you, versus somebody else.

問題是，相較於其他人，十五次或許對你來說太過於簡單。

So if you do time, time is something that can become a lot more of an equalizer.

所以時間會比較能當成一個基準點。

Speaking of time, I want to throw a little thing out there.

說到時間，我想要講一些事情。

Guys, this is a short workout.

大伙，這是一個很短的運動。

It's, I think, 2 minutes.

這才，我想，兩分鐘吧。

If it's not long enough, what I did as I progressed was repeat it.

如果不夠久的話，我就會反覆做。

You just keep going, you get it more intense, and make it more difficult for yourself because you're under that constant tension, going for longer time.

繼續努力，讓運動更加激烈，幫自己增加難度，因為你在那個不斷的壓力下，逼迫自己做到更久。

Right. That's a good point, for progression.

沒錯，對進步而言是個好點子。

The last thing is, it's always a lot easier to train to music.

最後一點，跟著音樂訓練總是會簡單些。

We talked about (did) a whole video about why music is helpful because you wind up almost focusing less on what you're doing, in terms of cranking them out and the burn that you might be feeling, and you get more...

我們做了一支關於音樂很有幫助的影片，裡頭提到因為音樂，你會放比較少的注意力在運動上，所以與其注意在抽筋或肌肉痠痛的感覺，你會得到......

- A distraction. - You keep going – more of a distraction by doing that.

- 一個分散注意力的東西。 - 繼續做......用音樂就可以分散注意力。

I'm going to break the good flow here though, Jesse.

Jesse，我要打斷這裡的好氣氛了。

The fact is, you probably could have chosen something a hell of a lot cooler.

事實上，你可以選一些酷多了的歌。

What, like Iron Maiden?

什麼，像 Iron Maiden 這首歌？

Anything.

什麼都好。

And you probably could have just done one of the ab workouts form the 6-pack Promise.

而且你其實也可以直接做「六塊肌保證班」裡的腹肌運動就好。

It would have been a lot easier because we do timed ab workouts, the exercises flow with the right difficulty level, it would have been a hell of a lot – you would have saved a lot of face, as opposed to having done this for 30 days.

這樣就會簡單多了，因為我們有時間制的腹肌運動，也有完美的運動難度選擇，做這個你這三天來就不用丟這麼多臉了。

But congratulations.

但還是恭喜。

Nice job.

做得好。

Well, I'll say this though: your 6-pack Promise doesn't work for my 8-Pack Guarantee.

這個嘛，你的「六塊肌保證班」還是沒有我的「八塊肌擔保運動」來得好。

Guys, if you're looking for – the 6-pack Promise is in the App Store.

大伙們，如果你在找「六塊肌保證班 (6-pack Promise)」，它就在 App Store 裡。

In the meantime, if you're looking for science-based training – not this – but science-based training; we have it all over atathleanx.com.

同時呢，如果你在找有科學根據的訓練，不是像這種的，是有科學根據的，在 athleanx.com 都有詳細介紹。

Guys, I hope you found the video helpful.

希望你們覺得這部影片很有幫助。

Make sure you try it.

記得要嘗試看看。

It is pretty damn difficult.

它真的蠻難的。

- Yeah. - Give it a try.

- 沒錯。 - 試試看吧`!

In the meantime, if you're looking for other videos here, make sure you click 'subscribe' and turn on your notifications so you never miss one when we put one out, and I'll see you guys back here in a couple of days.

同時呢，如果想看其他影片，記得點擊並開啟通知，所以你就不會錯過我們的新消息，幾天後再見了！

- See ya. - See ya

- 再見。 - 再見。