减去身体脂肪你需要知道的10件事
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减去身体脂肪你需要知道的10件事
10 Things You
Need To Know To Lose Body Fat
Wanting
to lose weight is too broad of a claim. In almost
all cases, what you actually
want to lose is
body fat. It’s only that excess layer of soft fat
that’s hiding your sexier
physique! Resorting
to drastic weight loss methods will sacrifice your
precious
muscle mass, leaving you looking (and
feeling) starved and weak. This is certainly
not a desirable result for women either!
<
br>想减肥是一个很宽泛的宣称。在几乎所有情况下，你实际上想减去的是身体脂肪。
就是掩藏了你的
性感身体的多余层的软脂肪！采取严厉的减肥方法会牺牲你宝贵
的肌肉，让你看起来（和感觉）饥饿和虚
弱。这当然不是女性的理想结果！
So, we need to lose body
fat while preserving existing muscle mass to
reveal a
fantastic figure. Here are 10
essential tips to help you reach that beach body
you
deserve!
因此，我们需要减肥同时保持现有的肌肉量来展示出一个
神奇的数字。这里有
10个重要的技巧，能帮助你达到你应得的性感身体！
1.
Don’t Starve Yourself
不要饿着自己
In order to lose body fat, you must be
eating less than you are burning. In other words,
you need to have a caloric deficit.
为了减肥，你必须吃的比你燃烧的要少。换句话说，你需要有一个热量赤字。
Experiment with your diet to find your
maintenance calories, i.e. the amount of
calories required to maintain your current
weight. When you think you have found it,
reduce it by 500-800 calories per day. Cutting
calories to dangerously low levels will
lead
to muscle loss with fat staying put! Use a
calculator to estimate a good starting
point.
用你的饮食试验找到你的能维持体重的维持卡路里量，即所需的热量。
当你认为
你已经发现了它时，每天减少500-800卡路里。将热量降低到危险的低水平会导
致肌肉损失，而脂肪仍留着！用计算器来估计一个好的起点。
2. Be Careful
With Cardio
小心有氧运动
With your diet
on point, cardio can speed up fat burning by using
up extra calories.
However, getting carried
away will actually hurt your progress. Too much
intense
cardio in a caloric depict can turn
your body catabolic, shedding muscle over fat.
This
will also make you feel depleted, flat
and tired!
有了正确的饮食，有氧运动可以通过消耗额外的热量来加速脂肪燃烧。
然而，得
意忘形会伤害你的进步。太剧烈的有氧运动可以代谢你的身体代谢，减去肌肉而
不是脂
肪。这也会让你感到枯竭、疲惫、劳累！
To lose body fat as
fast as possible, use cardio, but limit it to a
maximum of 3 x
30min sessions per week.
为了尽可能快速减肥，使用有氧运动，但限制在每周最大量为3×30min。
3.
Start Weightlifting
开始举重
Yes,
that’s right, weight lifting is actually a great
way to supercharge fat loss! It’s a
common
misconception that it can only be used to build
muscle. In this case, you can
use it to
maintain muscle mass and burn a significant amount
of calories.
是的，没错，举重是一种增强减脂速度的好办法！普遍无解它只能
用来增肌。在
这种情况下，你可以使用它来维持肌肉量，燃烧大量的热量。
For best results pick a popular barbell
routine (such as ―Strong Lifts‖). These full
body movements will engage the most muscles at
once and burn off fat like a knife
through
butter!
为了效果最好，选择一个流行的杠铃例程（如―强举重‖）。这些全身的动作
会使
大部分肌肉同时参与，像刀切黄油一样快速燃烧脂肪！
4. Control
Your Carbs
控制你的碳水化合物
Low carb is
not the answer for everyone. However, many can
benefit from cutting
carbs and boosting
proteinfats. But depriving yourself of
carbohydrates for too long
can lead to muscle
loss and generally feeling lifeless. Manipulate
your carbohydrates
primarily before and after
your workouts for best results!
低碳水化合物并不是每
个人的答案。然而，许多人可以从减少碳水化合物和提高
蛋白质脂肪摄入种收益。但太长时间不摄入碳水
化合物会导致肌肉减少，一般
会感到死气沉沉的。为了最佳效果，主要是在你的训练前后控制碳水化合物
摄入！
5. Allow Yourself Time to
Transform
给你自己时间转变
Don’t set
unrealistic expectations; otherwise, your
impatience will force you into
dramatic
measures. Depending on how much body fat you need
to lose, commit to at
least 3 months of solid
commitment to the cause. You may well look like a
different
person!
不要设定不切实际的期望；否则，你的不耐烦
会迫使你采取夸张的措施。根据你
需要减去的身体脂肪量，承诺用至少3个月的时间努力减肥。你可能会
看起来像
一个不同的人！
Make sure you track your
caloric intake, weight and beforeafter photos.
确保跟踪你的卡路里摄入量、体重和之前之后的照片。
6. Eat a
Grapefruit Before Sleeping
睡觉前吃一个柚子
Now, this may sound like one of those bogus
claims, yet medical studies have actually
found grounds for grapefruit’s metabolism
boosting abilities. Try squeezing or eating
a
fresh grapefruit every night before bed!
现在，这可能听起来像是那些虚假的声明中的一个，但医学研究实际上已经找到
了理由，柚 子能提高新陈代谢能力。尝试每晚睡觉前挤汁或吃个新鲜柚子！
7. Are You Hungry? Good!
你饿吗？很好！
If you are dieting correctly you are going to feel hungry at times. Otherwise,
something has gone wrong in the calories department. If you’re severely restricting
your calories and suddenly don’t feel hungry anymore, your metabolism has slowed
down. However, you need a fast metabolism on your side to help with fat loss efforts.
如 果你正确地节食，那有时候你会感到饥饿。否则，你的热量系统里某些东西已
经坏了。如果你能严格限制 你的卡路里摄入，而突然不觉得饿了，那你的新陈代
谢已经减慢了。然而，你需要一个快速的新陈代谢来 帮助减肥。
You should feel moderately hungry when you wake up and between meals, but not
excessively. A weekly ―cheat meal‖ can be used to fire up your metabolism once
more!
当你醒来并在两餐的中间时，你应该感到适度的饥饿。每周一次的―欺骗餐‖可以
用来再次点燃你的新陈 代谢！
8. Be Careful With Weight Training Volume
小心重量训练量
Weight training is a double-edged sword. Yes, it helps to preserve muscle mass while
dieting, but you don’t want to over-train or injure yourself. When you’re in the gym,
work on maintaining your strength levels and push gently. You should not be doing
extra sets, going to failure or going there more than 3 times per week!
举重训练是一把双刃剑。是的， 它有助于保持肌肉量同时能够节食，但你不想过
度训练或伤害自己。当你在健身房时，保持你的力量水平 锻炼，轻轻地推。你不
应该多做额外的锻炼，耗竭训练或每周去那里3次以上！
9. Get Plenty of Rest
充分休息
Dieting can have an effect on sleep; it can be harder to sleep if you feel a little hungry.
However, 8-10 hours of quality sleep per night is vital, many of fat-loss processes
occur during this time.
节食可能会影响睡眠，如果你感到有点饿的话，你会很难入睡的。
然而，每晚
8-10小时的高质量睡眠是至关重要的，很多减肥的过程发生在这段时间。
Consider taking a melatonin supplement to help
you get to sleep. Otherwise, you
could save a
small carbohydrate dense snack, such as oats, for
before bed. So long as
your total daily
calories are in check, this will not hurt
progress!
考虑采取褪黑激素补充剂来帮助你入睡。否则，你可以在睡觉前吃份小的
碳水化
合物，如燕麦。只要你的每日总热量一直处于控制种，这就不会伤害到进步！
10. 3 Drinks To Boost Your Metabolism and Lose
Body Fat
提高你的新陈代谢和减去身体脂肪的3种饮料
If
you can drink only these three beverages for 99%
of the time, you will be able to
lose body fat
faster than ever.
如果你99%的时间只能喝这三种饮料，你将能够比以往更快地减去身体脂肪。
Coffee – The caffeine boosts metabolism and
helps you feel energized
Green Tea –
Contains many beneficial antioxidants that support
weight loss
Water – Essential for all
manner of body functions but also boosts
metabolism
咖啡——咖啡因能促进新陈代谢，帮助你感觉精力充沛
绿茶——含有许多有益的抗氧化剂，有益于减肥
水——对所有身体机能是必要的，也能促进新陈代谢