奥比·文森特：突破流派的健身灵感

你是英国健身界最知名的面孔之一。你是如何进入这个圈子的？能简单分享一下你的背景故事吗？你是怎么走到今天的？

You are one of the most well known faces in The UK fitness scene. How did you find yourself in this culture? I wonder if you could give us a little bit of your your backstory. How did you end up here?

这故事长吗？其实不长。我是从私人教练做起的。大概在2014或2015年，当时我在零售业工作，在塞尔福里奇百货公司。有人提到我适合健身行业，说觉得我可以当私人教练。

It's a is it a long story? It's not a long story, but I started as a personal trainer. So I oh gosh. Maybe 2015, 2014. I was working in retail, working in selfages, and someone mentioned that I fitness, like, oh, that you thought being a personal trainer.

我当时真没觉得这是个正经职业。但后来决定试试看。2015年左右我开始更多使用Instagram发照片，还参加了人生第一场舞台表演赛。

And I didn't really think that was a job. So, I decided to, you know, become a personal trainer. And then Instagram was around, but I started to use Instagram more around 2015 to post pictures, and I did my first ever, like, stage show.

你参加的是健美比赛。

You did in bodybuilding.

对，是迈阿密职业赛。天啊，感觉好久以前了。当时我和朋友决定一起参赛。

Is that what you're So Miami Pro. Nice. Gosh. It was such a long time ago. It was me and my friend, we decided to do a show.

你知道，当你减脂成功后，看起来状态很棒。我就发了很多精瘦身材的照片。后来我又参加了WBFF比赛，这是第二次参赛，从第一次吸取了教训。

And, you know, when you die it down, you look great. So I was posting pictures, all the pictures of when I was lean and shredded. And, I did another show called WBFF. That's twice again. I learned from the first one.

这次我的肌肉量增长了，体脂也更低了。我记得就是不断发照片，突然之间Instagram上关注我的人就多起来了。就这样自然而然地发展起来，我开始在社交媒体和健身领域逐渐建立起知名度，越来越多人开始认识我。

So, again, my I was able to grow and get leaner, and I just remembered posting the pictures, and all of a sudden, people started following me on Instagram. And, that was it. It was just kind of went from there, and that was the the way I started to kind of grow my presence in the social media space and also in the fitness space because then, obviously, people started to know who I was.

你之前练健美有一段时间了，所以这是2014、2015年。你最初是从哪种训练开始的？在Instagram或任何社交媒体之前，你是怎么进入健身圈的？是的。

Had you been doing bodybuilding for a while previous so this is 2014, 2015. Where did you start kind of training? How did you get into the gym scene before Instagram or any of that? Yeah.

在那之前，我有点超重，我决定要减肥。所以我实际上是从跑步开始的。很多人都是这样，我以前也提到过。我跑了一年步，我会去跑步。我住的地方有个足球场，是个标准尺寸的大球场。

So before that, I was slightly overweight, and I decided I wanted to lose weight. So I actually started running. So a lot of people do I've I've talked about this before. I ran for a year, but I would go running. There was a football pitch where I lived, and it was a big it was a actual sized football pitch.

所以我经常绕着球场跑，因为不好意思在路上跑，每次我都会给自己计时。然后我的饮食方面，我也节食了。但并不是最好的饮食方式。我基本上就是戒掉了很多东西，现在回想起来并不科学。并不好。

So I used to just run around because I was too embarrassed to run on the road, and I would just time myself every time. And then my diet again, I went on a diet. It was very wasn't the best diet. I literally just cut out a lot of things, which now looking back on it wasn't the best. Best.

我记得一两年后，我减了很多体重，然后我决定...不。我出去了，因为减重后我感觉很自信。工作后去了一个酒吧，看到一个超级壮硕的家伙。就像我从未见过的肌肉。

And, I remember a year or two into it, I lost a lot of weight, and I decided no. I went out to because, again, I lost weight. I'm feeling confident. Went out to this bar after working, and I saw this guy who was huge. Like, muscles I've never seen.

我只在WWE摔跤节目中见过。是的，那是我小时候最喜欢的节目之一。我就问他，你是怎么练得这么壮的？这怎么可能？

I've only seen it on WWE wrestling. Yeah. One of my favorite shows as a kid. And I just said to him, how do you get that big? How is that possible?

可能吗？他就问，你去健身房吗？我说，不去。你知道？然后他说，嗯，你需要去健身房。

Possible? And he was like, do you go to the gym? I said, no. You know? And he said, well, you need to go to the gym.

第一步。是的。

Step one. Yeah.

那是最重要的事。去健身房。然后，正如我所说，剩下的就是历史了。我去了健身房，完全不知道自己在做什么。

That's the biggest thing. Go to the gym. And, yeah, the rest, as I say, was history. I went to the gym. I had no idea what I was doing.

我们那时没有YouTube，但我的意思是，我们确实没有。我开始健身的时候还没有。它会是

We didn't have YouTube, but I I mean, did we have no. We didn't when I started. It would

就像早期的样子

be like that early days

的YouTube。

of YouTube.

对吧？是的。

Right? Yeah.

而且全是恶作剧。对吧？不是，你知道，恶作剧和...是的。完全正确。所以我没买健身杂志，但我记得买了阿诺德的百科全书，但那只是

And it was all pranks. Right? Wasn't, you know, pranks and have yes. Exactly. So I was I didn't buy fitness magazines, but I remember buying the Arnold, encyclopedia, but that was

是的。阿诺德·施瓦辛格的健美百科全书，

Yeah. The Arnold Schwarzenegger encyclopedia of vulnerability,

就像那种很厉害的感觉。但当我刚开始去健身房时，我只是像个怪人一样观察别人，然后我就想，好吧，原来应该这么做，于是我就模仿他们。说实话，刚开始的几个月我就是这么做的。然后，是的，我就意识到我太热爱训练了。

like the big yeah. But when I started in the gym, I just watched people like a weirdo, and then I was like, right. That's what you do, and I copied them. And literally, that's what I did for a few months when I started. And, yeah, I just realized that I loved training so much.

我小时候没有参加体育运动，基本上是个内向的电视迷。我超爱看电视，超爱电影，也超爱美食。所以我总是写假条借口不上体育课。我是由姑姑带大的，她直到最后一年才知道真相。

I didn't do sports when I was growing up, but I was pretty much an introvert and a TV person. I love TV. I love movies, and I loved food. So I would always write sick notes for why I can't do PE. And I was raised by my aunt, and she didn't actually know until the final year.

那是在10年级还是11年级。不对，是10年级的时候，我们开家长会。她第一次见到体育老师，老师说我一直都不来上体育课。她当时就问，什么意思？

I it was year 10 or year 11. No. Year 10 when we had parent evening meeting. And first time she met the PE teacher, and they were like, he's always, like, not around to do any PE. And she was like, what do you mean?

因为我经常去Trocadero和Piccadilly Circus打电子游戏。就是那时候我因为这事惹了麻烦。不过你知道，在尼日利亚我们的文化里，小时候胖是件好事——如果你块头大，看起来壮实，那被认为是健康的标志，说明你吃得好，被喂养得好。对吧？

Because I used to go and play video games at Trocadier and Piccadilly Circus. So that was when I got in trouble for it. But, you know, being big when I was younger wasn't with Nigerian, our culture is if you're big, if you're chunky, it's seen as a good thing. It's a sign of good health because you're eating, you're being fed. Right?

所以直到16岁时体重超过100公斤，我才意识到这其实并不一定是好事。所以，是的，很大程度上是我自己主动决定要改变生活方式。

So I didn't realize I was over a hundred kilos at 16, and that wasn't really necessarily a good thing. So, yeah, it's been a lot of it has just been me taking my initiative into changing my lifestyle.

所以，如果你在文化上并没有那种——不一定是污名，但就像你说的，甚至没有意识到这是可以改变的，或者在有些文化中人们会说你应该改变。对你来说，是什么转折点让你开始想，我要开始减肥，或者改变体型或生活方式？

So if you you kind of didn't culturally didn't have that, not necessarily even the stigma, but as you say, like, even an awareness of like, this is something I can change or something that in some cultures they'd be like, you should change. What was the turning point for you that made you think that you were know, you wanna start losing that weight or you wanna start changing your physique or your lifestyle?

我想是在我的第一份工作时，有个女孩因为我的体重发出搞笑的声音，我当真了。她其实是在开玩笑，可能完全没想到我会这么往心里去。但就是那一刻，成了转折点。

I think it's it was at my first job, think, and, this girl just made she was making funny noises because of my weight, and I took it personal. She she was she was joking. She probably had no idea that I took it really personal. And that was it. That was the switch.

就像，每个人开始健身都有自己的故事，而那就是我的故事。我当时并没有意识到自己有点胖或者壮硕，因为对我来说，我只是觉得自己还好。是的。然后那件事让我决定我需要减肥。而健身这方面，去健身房，我最初只是为了外表的原因，并不是真正为了健康或者变得更健康。

Like, everyone has a story of why they started to work out, and that was it for me. I was I didn't realize I was, like, hefty or chunky or you know, because for me, I just thought I was fine. Yeah. And then that was the thing that made me decide that I wanted to I needed to lose weight. And the, you know, the fitness side, again, going to the gym, I just was doing it for, I the aesthetic reason, not really because it was health and, you know, to be healthier.

是的。

Yeah.

更多的是因为我想看起来像巨石强森那样。

It was more because I wanted to look like the rock.

是的。

Yeah.

所以，我的意思是，现在我年纪大了很多，我这么做是因为我想要健康，并且能长期坚持下去。

So, I mean, now I'm being a lot older, I do it because I want to be healthy and do this for a long period of time.

是的。训练很酷的一点是，即使你训练的目的非常单一，你总是会获得健康益处这个甜蜜的副作用。对吧？我知道人们可能会说纯粹健美不一定不健康，但可能没有那么多健康益处。就像人们试图区分健美和有氧运动对健康的影响，但你知道，如果你训练强度足够，你仍然会让心率升高。

Yeah. The the cool thing about training is that even if you are training for even if you're training pretty much solely for a set of reasons, you're always gonna have that sweet side effect of the of the health benefits Yes. Aren't you? I know that people like to maybe talk about purely bodybuilding being, not necessarily unhealthy but not having the health benefits. It's like people trying to try and delineate between like bodybuilding and cardio for health but, you know, if you're training at a good intensity, you're still getting your heart rate up.

你仍然会获得那些好处。

You're still gonna get those benefits.

对吧？绝对是的。

Right? Absolutely.

你现在把自己定义为一名综合举重运动员，并且你谈论综合举重。这个概念是从哪里来的？你首先是如何定义它的，以及你是如何从进行健美舞台表演逐渐发展到你现在开始的训练方式的？

You define yourself now as a cross lifter, and you talk about cross lifting. Where did that come from? How did you how do you define that firstly, and how did you kind of evolve from doing stage shows in bodybuilding to the start of training you you do now?

那是一个漫长的过程，大概四、五年前，也许是四年前。我当时，这挺奇怪的。是一个奇妙的巧合。我那时住在克拉珀姆，有一个叫杰米的家伙，但大家都叫他杰米与杰姆。他是做视频制作的。

It was a long probably four or five years four years ago maybe. I was, this was weird. It was a weird coincidence. So I lived in Clapham, and this guy, Jamie but he's called Jamie and the Jam. He does video productions.

是的。他也住在克拉珀姆，关注我的主页有一段时间了。他热爱CrossFit，就问我想不想拍一个‘健美运动员尝试CrossFit’的视频？我以前觉得CrossFit就是个笑话。所以我说，我不太确定。

Yeah. So he lived in Clapham, and he was he followed my page for a while. He was into CrossFit, and he was like, would you like to do a video bodybuilder does CrossFit? And I used to think CrossFit was a joke. So I was like, I'm not sure.

但后来我想，好吧。你知道吗？我们来试试吧。因为在那个阶段，我已经有点厌倦只做健美了，而且我也不知道自己想做什么。然后就是那时，我和克雷格·里奇一起完成了我的第一次CrossFit训练。

But I was like, yeah. You know what? Let's do it. Because at that stage, I was kinda getting bored of just doing bodybuilding, and I didn't know what I wanted to do. And then that was when I did my first ever CrossFit workout with Craig Ritchie.

那真是让我大开眼界，因为我原以为CrossFit就是，你知道，做一大堆有氧运动，没什么技巧，或者说，没什么内涵。但当我们必须完成力量部分，然后进行体能训练时，那个体能训练是，比如，100公斤的硬拉，自行车21大卡，还有引体向上。所以21-59这个训练，我永远忘不了。克雷格大概四分钟就完成了，而我花了十分钟。这在我心中点燃了一把火。

And that was like eye opening because I thought Cross Fit was just, you know, doing loads of cardio and there was no skill or, you know, there was nothing to it. But when we had to do the strength section and then do the conditioning, the conditioning was, like, a 100 kilo dead dead lifts, 21 calories on the bike and pull up. So twenty one fifty nine, will never forget the workout. And I was just like, you know, Craig finished it in, like, four minutes, and I was going for ten minutes. And that lit a fire under me.

我当时想，我应该能做到的，我本应该很健壮，但我却跟不上。而且那重量也不轻。是100公斤的硬拉。嗯。21次，59，我在自行车上都快累死了。

I was like, I should be able to be I'm supposed to be fit, but I couldn't even keep up. And it's not like the weight was light. It's a 100 kilo deadlift. Mhmm. 21 revs, 59, and I was dying on the bike.

那是我第一次接触 assault bike（ assault 自行车）。正是这件事点燃了我的激情。就像在说，没错，你不能只做一个徒有其表的人。嗯。

That was my first introduction to the assault bike. And that was what lit fire under me. It was like, right. You need to be more than just someone who is aesthetic. Mhmm.

你需要全力以赴，在某种意义上变得更全面。所以那是我开始转型的起点，这也是为什么后来我自称是一名 cross lifter（交叉训练者）。然后我爱上了 CrossFit 风格的训练。我并不完全照搬 CrossFit，而是将两者融合，因此我称自己为 cross lifter，更注重体能方面。

You need to apply yourself and be more, well rounded in in a sense. So that was my first introduction into being that's why I called myself a cross lifter afterwards. Then I fell in love with CrossFit style workouts. I don't do everything with CrossFit. I kinda blend the two, hence why I call myself a cross lifter, the conditioning aspects.

然后是壶铃。有一天我在看 CrossFit 里的壶铃训练，当时我正在看一个 YouTube 频道，然后出现了一个壶铃大师课。教练是个俄罗斯人，你可能认识他。他就穿着一条工装短裤。

And then Kettlebells was one day I was looking at there was Kettlebells in CrossFit, I was watching a YouTube channel, and then this Kettlebell master class was on. And he's like this Russian guy. You probably know him. And he just had cargo shorts on.

Paddle。

Paddle.

裤子。对，对，Paddle。他在教大家如何练壶铃。

Pants. Yeah. Yeah. Paddle. And he was teaching you how to do kettlebells.

我觉得这特别有意思，因为你总是在健身房里看到壶铃，但你以为它就是个门挡。没人碰过壶铃，对吧？所以我看到他后，就被迷住了。他拿着 20 公斤、30 公斤的壶铃那样移动，我就想，这到底是什么？怎么做到的？

And I was like, this is so funny because you've always seen a kettlebell in the gym, but you just thought it was like a doorstop. I nobody touched a kettlebell. Right? So I saw him, and I was fascinated by it. I was like, the way he was moving with this 20 kilos, 30.

正是这种好奇心推动了我，就像当初对 CrossFit 一样。我告诉自己，是时候更开放一点，接纳新事物了。也就是在那时，“打破常规”这个概念出现了——这就是为什么我经常穿 break the mold（打破常规）的衣服，它成了我常挂嘴边的口号。因为我对自己说，如果你要对某件事有看法，最好先亲自尝试一下。我以前有个坏习惯，总是不试就先批评。

And I was like, how what is this? What how do you do this? And that was kind of what made me that curiosity because I I was like that with CrossFit, and I was like, right. Time to be a more open minded, open my mind to new things. And also that was when break the mold came in to that's why I wear break the mold a lot, and it's kind of the slogan I wear a lot because I said to myself, if you're always going if you're going to have an opinion about something, you should probably try it first, which is what I used to I had a bad habit of always criticizing things without trying.

于是壶铃训练开始发挥作用，接着是整个功能性健身方面，还有灵活性训练。我以前总觉得，哦不，瑜伽是给女性练的，普拉提是给女性练的。但现在我尝试过之后，发现它们有多难，而且我现在经常练习。我一直都在做这些训练，并且尝试鼓励其他人也去做。

So then kettlebell training came into play, and then the whole functional fitness aspect and then mobility as well. I used to be like, oh, no. Yoga is for women, Pilates is for women. And now that I've tried them and I've seen how hard it is, and I do them. I do them all the time, and I try and encourage other people to do them.

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如果你

If you

请前往hearsemagazines.co.uk/mh-mac或点击下方链接。是的，这其实是我想要深入探讨的一点。灵活性、柔韧性，所有这些我们传统上定义为更温和、恢复性类型的运动，瑜伽式训练在你的训练中扮演了重要角色。你是什么时候开始融入这些的？你觉得将更多这类运动融入训练后，看到了哪些益处？

head over to hearsemagazines.co.uk/mh-mac or hit the link below. Yeah, that's something I wanted to drill down on actually. Mobility, flexibility, all these the more what we what we would classically define as the more gentle restorative type movements, yoga style training plays a big part in your training. When did you start incorporating that, and what do you feel are the the benefits that you've seen from some kind of incorporating more of that style of movement into your training?

我想灵活性训练是在开始CrossFit几个月后加入的，因为你需要做过头深蹲和手枪深蹲，而我当时一个都做不了。还有奥运举重，我一点灵活性都没有。我很僵硬。我就想，我该怎么在这方面进步呢？然后我开始查找一些训练和练习，接着就陷入了研究灵活性练习的兔子洞。

I think mobility came into it, I think, a few months after starting CrossFit because you have to do overhead squats and pistols, and I couldn't do any of that. And Olympic lifting, I had zero mobility. I was stiff. And I was like, how am I supposed to get better at this? And then I started to look up, you know, drills and exercises, and then I went down this rabbit hole of looking at mobility exercises.

我甚至不知道灵活性是什么，不知道还有专门的练习。对吧？所以我开始研究，然后开始了解瑜伽。我以前总觉得，哦不，再说一次，瑜伽是给女性练的，但后来我看到了——这很有趣，因为现在你在YouTube上看到很多‘男性瑜伽’的内容。

I didn't even know what mobility like, I didn't know that there was specific exercises. Right? So I started to research, and then I started to look into yoga. And I used to think, oh, no. Again, yoga is for women, but then I saw and it's funny because you see a lot of YouTube now, and they go yoga for men.

其实是同样的动作。

It's the same movement.

是这个

Is this

一样吗？只是让你觉得，哦，这样更男人味。所以他们不会给你完全相同的动作，但会稍微调整一下。嗯。我开始做这些了。

same? Just makes you feel like, oh, it's more manly. So they won't give you, you know, the same movements, but they'll tweak it a little bit. Mhmm. I started to do them.

我发现它们很难，做起来很吃力，但我意识到我其实很喜欢。然后它开始应用到我的动作中。所以我在过头深蹲上进步了，抓举、挺举，还有像需要壶铃训练灵活性的推力动作都做得更好了。然后我意识到，哇，这真的有效。

I found them hard and struggled with it, but I realized I actually enjoyed it. And then it started to apply into my movements. So I was getting better at overhead squats. I was getting better at doing a snatch, you know, clean and jerk, and things like thrusters where you need the mobility kettlebell work. And then I realized, wow, it actually does work.

它有帮助。这就是我喜欢上它的原因，因为它看起来不难，直到你亲自尝试。就像，练了一小时瑜伽后，你会出汗。很多人会说，哦，它那么美好宁静。而我就像在边境出汗一样，对吧，当我做瑜伽的时候。

It helps. And that's where my love for it came because it was it's something that doesn't look tough until you do it. And, like, after an hour of yoga, you're sweating. Like, a lot of people will go, oh, it's so nice and peaceful. I'm like, I'm sweating at the border, right, when I do yoga.

普拉提也是一样。所以这让我意识到，我们都有先入为主的观念，尤其是男人对瑜伽和普拉提的看法。他们都认为这只是女人的事，直到你走进教室上一节课，然后你会想，哇。这很难。但它的好处也很多，你知道，改善脚踝的灵活性和活动能力。

And it's the same with Pilates. So then it made me realize that our you know, we all have preconceived notions of what yoga and Pilates especially men. They all think it's it's only for women until you walk into the room and do a class, and then you're like, wow. This is tough. But also the benefits of it, you know, improving ankle flexibility and mobility.

你知道，我的髋部比以前松弛多了，肩膀也是。多亏了它，我的肩部灵活性很好，这在我的训练中多方面帮助我提高了。

You know, my hips are way less tight than it used to be, and shoulders as well. I have great shoulder mobility because of it, and that's what's helped me improve it in a lot of ways when it comes to my training.

你是怎么说服其他男人的？所以，我我想，就像有你这样一个大块头家伙，通常这就是我们的方式，对吧？比如，我们推出男士瑜伽，就让一些大块头家伙来做。是的。然后男人们就会说，哦，太棒了。

How do you kind of, talk other guys around? So I I you know, I would think just having, like, a big jack dude like you, that generally is the way we get around it, isn't it? Like, we we put up yoga for men and we just have some big jack dude doing it. Yeah. And guys are like, oh, sweet.

对我来说是这样。但除此之外，你如何让男性接受这一点？你如何说服他们看到其中的好处？

Like, that's for me. But how do you beyond that, how do you kind of pass that with guys? How do you talk guys into sort of seeing the benefits?

我觉得我总有一个百试不爽的方法。其实有两个。我有两个动作：过头深蹲和手枪深蹲。然后我会对男性说，试试这些动作中的一个，大多数人都会觉得困难。

I think I always use there's one test that never fails. Well, two. I have two movements, overhead overhead squats Mhmm. Or pistol squats. And then I say to always say to guys, do one of these movements, and most people struggle with it.

然后我就会说，如果你做了这个灵活性训练——我总称之为灵活性训练。这是我用的另一种方式。

And then I'm like, well, if you did this mobility drill I always call it mobility. That's another way I do it.

是的。

Yeah.

尽管其中一些是瑜伽动作，但我会说，哦，这是灵活性训练或辅助练习。然后我会说，没错，如果你做这个和那个，这会有助于你提高那个。这是我发现有效的方法。所以使用特定的术语，并且展示——我通常会做一个动作，然后说‘模仿我做的这个动作’。

I even though some of them are yoga movements, but I would say, oh, it's a mobility movement or accessory work. And I'll be like, right. If you do this and do this, this will help you improve that. And that is a way I found helps. So using certain terminology and also showing I always kind of would do a movement and and then say do it at this copy that movement I've done.

如果他们觉得困难，我就会说，我能做到是因为我做了这个和那个，比如下犬式和某些动作、某些姿势来帮助提高我的灵活性。然后很多男性——我过去常在Instagram上这么做。当我展示我的灵活性和辅助训练时，他们会想，哦，好吧，如果我做这些动作，就能帮助我提高他们想做的任何练习。但我也把这联系回健美。

And if they struggle with it, like, well, the way I was able to do this was because if I was doing this and this, you know, downward dog and certain movements, certain, positions to help me improve my mobility. And then they kind of a lot of guys so I used to do it on Instagram a lot. You know, when I used to show my mobility and accessory work, would then think, oh, okay. So if I do these movements, that would help me improve on my, whatever exercise they wanna do. But then I also bring that back to bodybuilding.

我会说，你在过头推举上有困难吗？那你试过做这个动作或这个练习，或者这个灵活性训练来帮助你的过头推举和复合动作吗？这是另一种方式。当你能把它联系起来，这个动作或者我该怎么称呼？如果你能把一个瑜伽动作与它能帮助改善的训练联系起来。

I'm like, do you struggle with overhead pressing? Well, have you tried to do this movement or this exercise or this mobility drill to help you with overhead pressing, with compound movements? And that is also another way. When you can relate it, the movement or how will I call it? If you can relate a a a yoga move to the workout that it would help improve.

他们想要进行的训练

The workout they want to

做，那些

do, ones

他们想要达成的目标。

they want to achieve.

是的。总是以某种方式帮助大家理解为什么需要通过某些动作来提升特定的举重能力。

Yeah. Always in a way helps guys to understand why they need to do certain movements to improve on certain lifts.

没错。所以我们不是在谈论瑜伽本身。你去练瑜伽是为了把瑜伽做得更好。我们说的是，看，做这种灵活性训练，我们可能会用到瑜伽姿势。它们会对你想要进行的训练和你想要达成的目标有益。

Yeah. So it's like we're not talking about yoga as this one. You go and you do yoga to get better at yoga. We're saying, look look, doing this mobility training, they may well be yoga poses that we're utilizing. They are gonna benefit the training you want to do, the the and the goals you want to achieve.

对，对，对。因为我认为人们做任何事情的最大动力，是如果能将其与自身相关的事物联系起来。而不是仅仅说，哦，就做一些灵活性练习吧，很多人会问，为什么呢？

Yeah. Yeah. Yeah. Because that's the that's the what I think the biggest motivation for people to do anything is if you can relate it to something that applies to them. So instead of just going, oh, just do some mobility exercises, a lot of people are like, well, why?

嗯。如果你说做这个灵活性训练因为它会帮助你在做这个训练时更顺利，那么他们就会说，哦，好的。我会做的。

Mhmm. If you say do this mobility because that will help you with training doing this, then they'll be like, oh, okay. I will do that.

是的。是的。这种与人们实际目标和目的的对齐，而不是试图强行匹配或让人做他们不一定感兴趣的事情，仅仅因为‘这就是我们该做的’或‘因为这样健康’。你是否觉得直到最近，这些不同的训练模式、这些不同类型的训练一直如此割裂，以至于你最终可能会说‘我是健美运动员’或‘我是...’——我想你刚才实际上给我们梳理了经典的时间线，对吧？你进入健美领域，然后你觉得CrossFit就是CrossFit那样，但当你尝试一次训练后，你会发现——你作为健美运动员一直训练得很刻苦。但那是一种非常不同的训练风格，对吧？

Yeah. Yeah. That alignment with what people's actual goals and purposes are rather than trying to sort of push a square peg for a round hole or getting someone to do something they don't necessarily find interesting because it's just because that's just what we do, because it's healthy. Do you do you feel like up until very recently these different modalities, these different types of training have been so sort of compartmentalized that you can end up being like, well, I'm a bodybuilder or I'm a and you I think you just talked us through the classic timeline actually, right, of you into your bodybuilding and you're like, you know, Cross Fit is what Cross Fit is, and then you try a workout and you're like, you've been training hard as a bodybuilder. Was a very different style of training, right?

是的。然后你遇到了这个，在功能性训练的世界里，每个人都会认识一个健美运动员，他们会说，‘哦，你知道，我训练很刻苦。我这样做。’然后他们来尝试做21-15-9之类的训练，或者是的，某种间歇性训练，用的可能是轻重量。

Yes. And then you encounter this and in the functional world everyone will have they'll know a bodybuilder, they put, oh, you know, I train hard. I do this. And they come and they do twenty one fifteen nine something or Yeah. Some sort of interval piece with what might be a lightweight.

所以100公斤的硬拉并不算轻，但如果你能硬拉200公斤的话，嗯，50%的重量。然后你就算是遇到了一个全新的世界，不是吗？就像，‘哦，我以为自己训练得超级刻苦’——你确实是的，但只是在，你知道，在x轴上，然后还有这整个另一维度。

So a 100 kilo deadlifts. It's not lightweight, but if you can deadlift 200 Mhmm. 50%. And then you've kind of met this whole new world then, haven't you? Of like, oh, I thought I was training super hard, which you were, but in, you know, on the on the x axis and then this whole other one.

通过那之后你发现，哦，我其实一点都不灵活，而这又会反过来影响

Then through that you discover, oh, I'm actually not mobile at all, and this will then feed back into

没错。

that. Exactly.

而且真的只是在过去，大概过去十年左右，我们才看到这种融合。这是你注意到的一种趋势吗？即出现更多的——我们之前谈过这个，但不是说混合，而是这种，是的，打破常规的风格，让我们把这些模式结合起来。这是你观察到的情况吗？

And it's only really in the last, probably last decade or so, that we're seeing this this coming together. Is is that something that you've noticed that there there is more of an emerging, we spoke about this earlier, but it was not not to say hybrid, but just this Yeah. Break the mold style of let's combine these these modalities. Is that something that you've seen?

是的。这很有趣，因为我经常谈论这个，你知道，我身处两个世界。所以对我来说很有意思，因为我既了解健身那一面，现在也涉足CrossFit这一面。所以我跟很多CrossFit爱好者交流，也跟很多做健美的人交流，你知道，我跟两边都聊，并试图几乎鼓励双方都去尝试对方的训练风格。因为我觉得，如果你不做严格的标准引体向上，你的计时引体向上就不会变得更好。

Yeah. It's funny because I talk about this a lot with you know, I'm in both worlds. So it's so it's quite interesting for me because I still know the fitness side, but I'm also in the CrossFit side now as well. So I talk to a lot of CrossFitters, and I talk to a lot of bodybuilder people who do bodybuilding, you know, and I talk to both sides and get try and almost encourage both sides to do each other's style of training. Because I'm like, you won't be better at your pull ups for time if you don't do straight pull ups to the prospectus.

然后我就对健美运动员说，你练得一身肌肉却动不起来，这有什么意义呢？你知道，你的手臂僵硬得要命。在有氧能力方面，你简直没有任何引擎，零引擎。嗯。因为你觉得有肌肉就足够了，对吧？

And then I say to bodybuilders, like, there's no point in you being all muscular and you can't move. You know, your your arms are stiff as anything. You literally have no engine, zero engine in terms of aerobic capacity Mhmm. Because you feel like you haven't having muscles is enough. Right?

所以我总是以自己为例。你知道，我体重113公斤。对吧？但我仍然能做很多体能训练，如果我去健美健身房，那些体重只有我一半的人都做不到这些。对吧？

So and I always use myself as an example. You know, I'm a hundred and thirteen kilos. Right? And I can still do a lot of conditioning that guys, if I went to a bodybuilding gym, can't do that a half my size. Right?

所以在过去，我想说三年里，我看到了一个很大的转变，就像很多人所说的功能性训练。对吧？所以我注意到越来越多，你知道，展会也是。如果你注意到现在，展会有更多CrossFit风格、功能风格的，你会怎么称呼，区域在

So I, in the last, I would say three years have seen a big shift in like the functional, a lot of people call functional training. Right? So I've noticed that a lot more, you know, with the the expos as well. If you've noticed now, expos have a lot more CrossFit style, functional style, what would you call it, sections in the

主办整个比赛。没错。就像阿诺德经典赛主办的那样。

Host hosting whole competition. Exactly. Like the Arnold's were hosting.

是的，没错。你知道，在此之前，这纯粹是审美和健美。然后即使是现在品牌的包装，你也注意到这一点，蛋白奶昔和粉剂的包装正面过去只是大块头、肌肉发达的家伙。而现在相反，我们看到越来越多进行混合风格训练的人，而且更侧重于那些日常去健身房、什么都练一点的人，而不是只专注于训练方式的某一个方面。

Yeah. Exactly. You know, whereby before, it was just purely aesthetics and body building. And then even with packaging with brands now, you notice this where protein shakes and powders on the front used to just be big, musty guys. And now it's the opposite where now we are seeing a lot more people who do the hybrid style of training, and it's more focused on that the everyday gym goer who does a mix of everything rather than just one side of the field in terms of how they train.

所以我觉得看到这些对我来说更有趣，而且很高兴看到其他人也跳进这种混合训练和不同训练模式的全新风格中。

So I find it's more fun for me to see, and it's nice to see everyone else, like, jumping into the whole style of mixing your training and different training modalities.

是的。我认为这也是双向的，对吧？

Yeah. I think it's cut in both ways as well. Right?

因为有很多

Because there's a lot

人可能是通过CrossFit接触到健身的。嗯。他们，你知道，他们全身心投入了CrossFit。然后可能事后才意识到，其实我确实有一些身体成分方面的目标。比如我想要，

of people who maybe found fitness through CrossFit Mhmm. And they they, you know, they've jumped in both feet to CrossFit. And then maybe retrospectively said, well, I do actually have some body composition goals. Like I would,

你知道，

you know,

我想要更粗壮的手臂或者更发达的胸肌。我该如何重新融入健美训练？你认为那些完全沉浸在功能性健身CrossFit世界里的人，是否应该诚实地面对自己：嘿，也许我确实有一些健美风格的目标可以融入训练？这是你与客户合作的内容吗？

I would like bigger arms or I would like bigger pecs. How can I incorporate body body building back in? Do you think it's important that people who maybe are fully two feet in the functional fitness CrossFit world are honest with themselves about, hey, maybe I do have some bodybuilding style goals that I could incorporate into my training? Is that something you work with your clients on?

就我所做的而言，我的主要目标是鼓励进行健美训练的人在常规训练中加入体能训练。这实际上是我的应用程序和在线教练服务中最核心的内容。但当我制定训练计划时，我以在CrossFit健身房进行健美训练而闻名。嗯。对吧？

I so with what I do, my main goal is being a prostitute is encouraging people who do bodybuilding to add conditioning into their routine. So that's actually what my, the biggest thing for me with my app and my online coaching. But when I do programming and one of the things I was known for was doing bodybuilding in a CrossFit CrossFit gym. Mhmm. Right?

所以我很多YouTube视频都是在设备有限的情况下训练。全部都是在CrossFit场馆里拍摄的。目的就是让CrossFit爱好者看到，他们可以通过一些健美训练来提升整体表现。比如刚才说到的引体向上，可以多做些严格引体向上，多做些卧推。如果肩膀相对较弱，可以开始增加肩推训练，多做些肩部放松练习。

So a lot some of my YouTube videos was training with limited equipment. It was all in a crossfit box. And it was just to get crossfitters to see that they can do some bodybuilding to help them in a system. I was just talking about pull ups, for example, where it's like, well, maybe do more strict pull ups, maybe do some more benching. If your shoulders are slightly weaker, maybe start adding some more shoulder press and do more Shoulder relaxed work.

是的。完全正确。嗯。更多的单侧训练。我认为我们面临的问题是，有些人只上课，而课程并没有真正安排，你知道，那种健美风格的训练。是的。

Yes. Exactly. Mhmm. A lot more unilateral work. I think we've crossed with the problem is sometimes people some people just do classes, and then the classes don't really program, you know, the bodybuilding style Yeah.

锻炼。

Workout.

因为他们试图迎合纯粹的CrossFit，显然，每家健身房都不同，但

Because they're trying to cater for for pure CrossFit and obviously, gyms every gym's different, but

是的。

Yeah.

保持这样，是的。这某种程度上是你必须自己负责的事情。我知道有些健身房做得很好，有些健身房确实融入了很多这方面的内容

Keeping it yeah. It's something you kind of have to take your own responsibility. And I know some gyms are great and some gyms do incorporate a lot of that

是的。

Yeah.

增肌辅助训练。但你认为这是否是到了某个阶段，你必须对自己诚实，承认也许我确实需要做一些更严格的推举训练

Hypertrophy accessory style work. But it is do you think it's something that you have to, at a certain point, say I need to I need to be honest with myself and say, maybe I do need to do some more strict pressing

或者

to or

也许我需要对自己诚实一点，承认我就是想要更发达的胸肌。所以我可能需要加入一些

maybe I need to be honest with myself and say, hey, I do just want bigger pecs. So maybe I need to incorporate some

我觉得，你知道，我们也要...特别是在CrossFit这一块，很多人训练的目的并不完全是为了形体美观，更多的是理解某些训练动作能带来的实际益处。所以我不会直接说'做这个能让你变宽'。如果你想获得V型身材之类的，我会说你需要多做肩部训练和引体向上，因为这样你在做某些动作时会更快更强。是的。

I think it's, you know, we also have to I think we've especially with CrossFit side, yeah, we a lot of it, I a lot of them aren't training necessarily for aesthetics, it's again, it's that relating why they have to do certain exercises that will benefit them. So I wouldn't even go, oh, okay. Do this because you you get wider. So if you wanna v taper and stuff, I would just be like, you know, you need to do more shoulder work and more pull ups because you'd be a lot quicker and stronger in certain movements when you're doing a ward. Yes.

很多做CrossFit的人确实有形体方面的目标，这时候营养就变得很重要。我认为这是CrossFit领域比较欠缺的一环——营养知识不足。而在我们这边，营养始终是关键，营养优先，然后才是训练。我发现CrossFit在这方面正在慢慢改善。但当我刚开始时，纯粹就是练练练，大家都在等公开赛。有些人公开赛成绩始终没有进步，因为他们不断重复同样的训练，却没人告诉他们需要加入一些健美训练或者注意营养。

A lot of people who do CrossFit, some of them do have a goal in terms of aesthetically what they want to look like, and then that's where nutrition comes into play. Because I think that is another big element that is missing a bit with the CrossFit side is not enough information on nutrition, whereby in our side, right, it's always nutrition is key, nutrition's first, and then, you know, training whereby I find in a lot of the CrossFit is it is slowly getting better. But when I started, you know, it was just purely training training training, and everyone waits for the open. Training training training. Some people never progress in the open because they're doing the same things over and over again, and nobody's telling them about, you know, adding some bodybuilding or also your nutrition.

是的。如果你想增肌变壮，只做健美训练是没用的。对吧？你的饮食也需要跟上，就像常说的那样。

Yeah. If you're trying to bulk up to be bigger, just doing bodybuilding exercises isn't going to help. Yeah. Right? You need your your diet needs to also be on point as they say.

但话说回来，这正是我试图带入CrossFit领域的方面。虽然我在CrossFit圈的影响力不如健身领域的名人那么大。所以很高兴看到他们开始更多讨论营养问题，我认为这可能是他们最需要加强的领域。

But, again, this is the aspects that I'm trying to bring into the CrossFit space. And I mean, I'm not as big as compared to the fitness side when it comes to personalities and I would say in the CrossFit space. So it'll be it's nice to finally see that they are talking more about nutrition because I think that's probably the biggest, area that they could approach a bit more.

是的。如果你回顾历史，CrossFit作为一种训练方法，其实Greg Glassman确实非常重视营养，他著名的'100字营养指南'就是证明。早期特别强调原始人饮食法。但如果你看CrossFit作为一项运动，看看Rich Froning五连冠时期的日常记录视频，问他'今天吃了什么'

Yeah. I think if you look back at the the history of and I mean I mean, CrossFit as a training methodology actually does have if you look back, you know, Greg Glassman was very it was a big for better or for worse, it was a big focus and, you know, he he did his famous, you know, nutrition in a 100 words. And there's always been that association, especially in the early days, with a more naturalistic paleo style of eating. But if you look back at CrossFit as a sport, you can see old videos of Rich froning and, like, follow him around for a day when he was, you know, five times champ, whatever. And they're like, hey, what have you eaten, Stan?

他会说'吃了两个橙子和一个甜甜圈'。完全没规律。因为这些人是天赋异禀的极端案例，无论怎么做都能表现优异。但这完全不适用于需要为训练补充能量的普通人。

He's like, oh, I had two two oranges and a donut. Like, just no Yeah. Because you're looking at people who are the thin end of the wedge. So whatever they do, they're gonna perform well. And this just doesn't map on to the average guy or girl that needs to be fueling their workouts and yeah.

所以他们正撞上那堵墙。有趣的是，尽管饮食营养显然是健美运动中不可或缺的一部分

So they're hitting that that brick wall. Is that something that you're it's interesting because although diet is a nutrition is obviously such an integral part of bodybuilding

嗯。

Mhmm.

对于减脂和增肌增围的目的来说。我觉得传统上人们不会认为，哦，健美运动员是为了给训练供能而进食。但仅仅对营养保持觉知

For for the purpose of losing body fat and and gaining and gaining size. I don't think it's something traditionally people wouldn't think of it as, oh, bodybuilders are eating to fuel their workouts. But just having that mindfulness of your nutrition

是的。

Yes.

你知道，确保摄入足够蛋白质，确保获得足够热量和碳水化合物来为训练课程供能，你是否觉得仅仅对营养保持这种觉知就足以帮助CrossFitters和那个健身领域的人取得进步？

Of, you know, ensuring you get enough protein, ensuring you get enough calories and carbohydrates to fuel your workout sessions, do you feel like just having that mindfulness of your nutrition is enough to help CrossFitters and people in that fitness space progress?

绝对可以。因为显然，特别是如果他们——比如说你想变大只，因为如果你天生瘦小想变壮，想增加些肌肉量，因为有些CrossFitter也确实如你所说可能想变大。对吧？如果他们完全不懂营养，一直做很多代谢体能训练，几乎不做健美训练，因为他们觉得代谢训练就够了。那是不够的。

Absolutely. Because obviously, especially if they let's say you're trying to be you wanna get bigger because you, you know, if you're naturally small and you wanna get bigger, you wanna put on muscle some muscle mass because some crossfitters do also, like you said, want to probably get bigger. Right? Now if they have no idea about nutrition and they're doing a lot of mech cons all the time, barely any bodybuilding because they feel like the mech cons enough. That isn't.

其中很多是肌肉耐力。对吧？所以教他们关于肌肥大、热量和宏量营养素的知识，这些你在一个小时的课程里是学不到的。那不是课程的重点。这一点同样适用于如果他们想减脂的情况。

A lot of it is muscular endurance. Right? So teaching them about hypertrophy, teaching about calories and macros, which you would not get in an hour class. That is not what it's about. And it's it's something that and the same applies to if they try to burn some fat.

对吧？想燃烧一些体脂。你会觉得，哦，我做了大量有氧运动。是的。

Right? Trying to burn some body fat. You feel like, oh, I'm doing loads of cardio. Yeah.

我训练得这么辛苦。

I'm training so hard.

是的，完全正确。但如果你吃的完全一样，对吧，而且你没有处于热量赤字状态，嗯。当然，什么都不会改变，这可能会相当令人沮丧。所以我觉得CrossFit现在正进入那个阶段，他们正在强调营养非常重要。

Yes. Exactly. But if you're eating exactly the same, right, and you're not in a deficit Mhmm. Of course, nothing's gonna happen, and that can be quite frustrating. So I feel like the CrossFit site is now getting to that stage where they are hammering about nutrition being very important.

锻炼也是一样。对吧？如果你没有足够的能量补充，因为有些人去上早上6点的课，他们感觉能量不足。有时候他们只是硬着头皮快速完成。然后他们就会说，哦，做那个工作我好累。

And the same with workouts. Right? If you're if you're not fueled enough because some people go to 6AM classes, and they don't feel enough. They just go fast at it sometimes. And they're like, oh, I'm so tired doing that work.

我一点精力都没有。再次是因为他们没有意识到营养的重要性，不知道像香蕉这样简单的东西，对吧，就能为锻炼提供能量。因为他们觉得早上太早了，不想吃东西，但身体需要那些燃料。身体，你知道，在某种程度上...我不知道是谁，当我参加一个讲座时，他们就说，身体不知道现在是早上六点。是你自己在生理上告诉自己现在是早上六点。

I had no energy. Again, because they're not aware of how nutrition, how just having something as simple as a banana, right, can help fuel that workout. Because they feel like it's too early in the morning, I don't want to eat, but then the body needs that fuel. The body, you know, in a way I don't know who when I was at a lecture and they just said, the body doesn't know it's 06:00 in the morning. It's your it's you physically saying it's six in the morning.

我不应该在这个时间吃东西。你知道，记得我以前练健美的时候，我的第一餐就像是鸡蛋加鸡肉，人们会说，哦，你早上八点就吃鸡肉。我就说，这是食物，对吧？所以这个方面正是我希望在健身领域我们能有所改进的。

I'm not supposed to have food at this time. You know, remember when I used to do bodybuilding, and my first meal was like eggs with chicken and people are like, oh, you have chicken at eight in the morning. I'm like, it's it's food. Right? So it's just that aspect is what I wish in the prospect space we could kind of improve on.

是的。特别是对于那些不愿意为营养方面支付额外费用的会员来说，因为这最终会归结为需要额外支付营养师的费用。对吧？所以如果我们能更多地讨论营养，不仅仅是训练和比赛——我期待公开赛——并且全面强化CrossFit更健康的一面，那就好了。

Yeah. Especially with the date of members who aren't going to pay extra for the nutrition aspects because that is what it will come down to, paying extra for nutritionists. Right? So if there's a way we can talk about nutrition a lot more, not just the wards and the work that I'm looking forward to the open and just hammering down the healthier aspect of CrossFit as a whole.

是的。某种程度上是在让谈论营养变得常态化。是的。将补充能量视为整体的一部分，不一定是在课堂环境中，而只是在关于营养的一般讨论中。是的。关于营养。是的。

Yeah. Kind of normalizing talking about nutrition Yeah. Fueling as part of the the whole, not necessarily in a class setting, but just in general discussions around Yeah. Around nutrition. Yeah.

你仅在Instagram上就积累了近百万粉丝。这会让你意识到并影响你如何展示自己以及发布的信息吗？总的来说，我知道你曾说自己是个内向的人。嗯。你对你积累的这些粉丝有什么感觉？

You've amassed nearly a a million followers on Instagram alone. Does that ever kind of occur to you and affect how that how you're presenting yourself and the information you're putting out? And kinda just generally, I know that you would talk about yourself as an introverted person. Mhmm. How do you feel about this this following you've amassed?

这会不会让你对自己拥有的平台和现在发布的信息更加谨慎，因为你知道有这么多眼睛在关注着你？

Does it ever make you kind of conscious about the platform you have and and the information you're putting out now that you know there are so many eyes on you?

我，我以前，我想，你知道，我一开始的内容就很有教育性。就是发布锻炼视频，教大家如何训练。我的YouTube频道上有很多训练视频，我会分解讲解。我不会只是说，好吧，今天我们做推拉训练，就这样。我会说我们做推拉训练。

I I used to I think, you know what, I used I started out quite educational with my content anyway. It was, you know, posting workouts and teaching about how to train. My YouTubers, there's a lot of training videos on, and I break it down. I don't I don't just say, okay, today we're doing push pull, and that's it. I will say we're doing push pull.

我们做这个练习是因为这个原因。所以我觉得我有责任帮助和教导人们，在功能性训练和教大家如何做壶铃训练时也是如此。在这方面我感到有责任，我想确保人们消费我的内容时能有所收获。对吧？我不希望你只是来我的页面，而只有我自己，就像过去那样，只是自拍展示我的体型。

We're doing this exercise because of this reason. So that was where I found I was responsible for helping people and teaching people, and it was the same when it came to functional training and teaching people how to do kettlebell workouts. And I felt responsible in that aspect of I wanted to make sure that people are consuming my content, but they're taking away something. Right? I didn't want you to just come on my page and it's just me, which was before in the past, just me doing a selfie of what I learned like my aesthetics.

所以当我决定开始做更多内容时，我会展示我的体型，但同时也会提供训练视频，解释为什么我喜欢做某些练习，为什么我喜欢做某些事情。我做了很多视频，分享我开始训练时学到的教训，比如要避免的错误等等。所以在某种程度上，我可能从没说过，我几乎为自己在这方面感到自豪，因为多年来有很多人来找我说，哦，你在这方面帮了我。他们甚至没有付钱给我。

So I just when I decided to start doing a lot more, okay, here's my aesthetics, but also here's a video of how you can train and why I like doing certain exercise, why I like doing certain things. I've done loads of videos on, you know, lessons I've learned when I started training that, you know, mistakes to avoid and things like that. So in a way, I'm I've probably never said this. I'm almost proud of myself for that aspect because I've had so many people over the years just come up to me like, oh, you helped me with this. And they're not even they haven't paid me.

他们只是说，我看了你的内容。我在Instagram上发现了你。我学到了很多。尤其是在封锁和COVID期间，很多人做了我的家庭作业，因为我做了很多。就像我对人们说的，在封锁期间我实际上工作过度了，因为我做了太多内容。

They've just been like, I've watched your content. I've found you on Instagram. I've learned so much. And, you know, especially during lockdown and COVID where a lot of people did my my homework because I did a lot of them. Like I said to people, I was overworked doing actually ironically during lockdown because I was doing so much content.

我做了些自重训练，在家就能完成的那种。我展示了多种方式，告诉大家如何依然能保持健身。比起只是说——我一直这么讲——我更希望有人对我说：'非常感谢你制作的那些内容。'

I did body weight stuff. I did at home stuff. I gave different aspects of how you can still get your fitness in. And it's just having people say that to me rather than just going, I I've always said this. I'd rather someone said to me, oh, thank you so much for that content you did.

它真的帮了我很多。而不是说：'你的外形真棒，你看起来太帅了。' 就只是外形方面的赞美。天啊，我好想变成你这样。

It really helps me. Then going, oh, your aesthetics is You look great. So aesthetics. Oh my gosh. I wanna look like you.

我特别喜欢那些评论，讲述我是如何在训练或改变某人生活方式方面产生积极影响的。对我来说，这让我开始欣赏社交媒体。你知道，有时候社交媒体名声不太好。拥有大量粉丝对我来说其实挺奇怪的，对吧？

I love the comments about how I have helped influence in terms of training or changing someone's lifestyle. And for me, that was that's kind of what made me appreciate social media. You know, sometimes it can get a bad rep. And a massive amount of followers is strange for me. Right?

有时候我仍然会有冒名顶替综合症，当人们随机在街上认出我打招呼时，或者当我在另一个国家坐地铁时。有时候我会想——是的，有时候我甚至不敢相信这是真的，如果这说得通的话。但当他们告诉我我帮了他们多少时，这让我意识到我有多自豪，因为我对人们的生活产生了超越外表的影响。

And I still get impostor syndrome sometimes when people come up to say hi to me if I'm walking randomly on the street, if I'm on the tube in a different country. And sometimes I'm like, I yeah. Sometimes I don't believe it, if that makes sense. Yeah. But when they tell me how much I've helped them, that makes me realize how proud that I am that I have made an impact into people's life that's not just about the way I look.

是的。所以这一直是你努力培养的方向，意识到自己平台的影响力。嗯。并且意识到你实际上是在这里帮助人们。不仅仅是让人们关注你，而是让人们关注自己，并利用你提供的信息来帮助自己。

Yeah. So that that's always been something that you've tried to foster, this this aware of your platform Mhmm. And aware of you're actually here to help people. Not just have people look at you, but have people look at themselves and and help themselves using the information.

是的。我的意思是，在我更年轻的时候，相信我，我更在意的是人们只是看着我说：'天啊，你的体型太疯狂了。' 这就是为什么我当时发了很多自拍。对吧？这就是为什么我在减脂期间保留了所有照片。

Yeah. I mean, when I was a lot younger, trust me, I was I I it was more about people just looking at me and being like, oh my god, your physique looks insane. That's why I was posting a lot of the selfies. Right? That's why I kept all my pictures when I was shredding.

因为我当时很喜欢那种'天啊，你的身材是我的目标'之类的赞美。但随着年龄增长，我开始思考：除了做一个'外形好看的人'，我还能如何通过我的平台产生更大的影响力？

Because I love the whole, oh my gosh, your body is goals and the, you know, but as I got older, I was like, how else can I be more impactful in with my platform rather than just being, oh, that dude's aesthetic?

是的。很好。很好。你和某人一起进了电梯。你在顶层。

Yeah. Nice. Nice. You jump in a lift with somebody. You're on the Top Floor.

他们认出了你，然后说：奥比，我想改变我的生活。我想变得更健康。我想看起来更好。告诉我所有你能帮到我的东西。你必须在电梯到达底层之前，尽你所能赋予他们所有工具。

They recognize you and they say, Obi, I wanna change my life. I wanna get fitter. I wanna look better. Tell me everything you can to help me. You you gotta empower them with all the tools you can before that lift hits the bottom floor.

你会告诉他们什么？

What do you tell them?

这是个好问题。我想我在YouTube上做过一个视频，讲的是我希望自己早知道的八件事。但现在我首先总是会问：你为什么想做这件事？嗯。如果你对我说是因为我想在一个月或十二周后在海滩上看起来更棒，那你就是在为自己设定失败，因为那非常短期，因为你之后就会停止。

That's a good question. I think the I've done a video on YouTube on, like, eight things I wish I had known. But the first thing I always say now is why do you wanna do it? Mhmm. If you said to me it's because I wanna be look good on the beach in two in like a month or twelve weeks, you're setting up yourself for failure because that's very short term because you're gonna do after.

我总是对人说，你为什么做这个？你是为自己做，还是因为别人希望你改变？因为这会让人们思考，他们会说，嗯，我想要…因为有时候他们会说我想成功。我想变大只。我想看起来像你。

I always say to people, why are you doing it? Are you doing this for yourself or because other people want you to change? Because it then makes people think and they're like, well, I want because sometimes they'll say I wanna be a success. I wanna be big. I wanna look like you.

我就会说，嗯，你知道，首先，我们看起来都不同。所以你必须记住，遗传因素起着巨大作用。对你的目标要更聪明，更现实。聪明是指更具体。我总是对他们说，在五到…我这跳得有点远了。

I was like, well, you know, first of all, we all look different. So you have to remember, like, genetics plays a huge part. And be more smart with your goals, more realistic. Smart and in terms of more specific. And I always say to them, in five to it's a I I I jumped quite far ahead.

五到十年后，你想如何继续训练？你能够…你想继续这样做吗？你看到自己继续这样做吗？然后这再次让人们思考。他们会想，哦，我想这样训练并一直坚持下去吗？

Five to ten years, how do you want to carry on training? Do you are you going to be able do you want to continue doing this? Do you see yourself continue doing this? And then that again makes people think. They're like, oh, do I wanna train like this and keep doing this?

因为这是一场长跑游戏，对吧？健康与健身不是短期的，因为如果你以短期的方式思考，你又会让自己陷入再次放弃、想要重新开始的循环。我总是这么说，因为我从经验中学到，在训练方式上要保持更开放的心态。不要只认准一种方式并坚持不变。

Because it's a long game. Right? Health and fitness is not short term because if it's if you think about it in a short term way, you were again setting yourself up for falling off again and wanting to start again. And then I always say that because I've learned from experience, be more open minded when it comes to training style. Don't just see one way and think I'm going to stick to that.

而且，你知道，有时候人们会对自己的训练方式感到厌倦，但他们不改变，因为他们觉得这就是我一直以来的做法。我现在总是坚持认为，如果你到了对训练感到无聊的阶段，为什么不尝试一些新的东西？我总是告诉人们，你会感到无聊的。他们就像，什么？我说是的。

And, you know, sometimes people get bored of how they train, and they don't change it because they're just like, this what I've always done. And I'm always now a stickler for if you have if you get to a stage where you're bored with your training, why not try something new? I always say to people, you will get bored. They're just like what? I'm like yes.

这是实话。你总会在某个时候感到无聊。但重要的是，当你感到无聊时你会做什么。如果你改变训练方式和对待训练的态度。这再次让人们有了洞察力，知道当这种情况发生时他们该怎么做？

This is the honest truth. You'll get bored at some point. But it's what you do when you get bored that matters. If you change the way you train and change your approach to training. And again that gives people that insight to know that when that does happen what would they do?

他们会想，哦，我记得他说过这个。也许我应该尝试一些不同的东西。通常，对我来说最重要的一点是享受乐趣。因为我觉得很多时候，甚至我自己也陷入了不享受它的陷阱。我只是在做，你知道，然后我会看着我的身体，变得挑剔，就像，哦，我可以更大只。

They'll be like, oh, I remember he said this. Maybe I should try something different. And usually, the most important point for me is have fun. Because I think a lot of times even I fell into the trap of not enjoying it. I was just doing it because, you know, and then I'll look at my body and be like critical and like, oh, I I could be bigger.

我可以看起来像这样，哒哒哒。但我并不开心。我不享受它，因为你想做这个五到十年甚至更久。如果你第一年就不开心，那就忘了吧。对吧？

I could look like this and da da da. And I wasn't having fun. I wasn't enjoying it because you want to do this for five to ten plus years. If you're not having fun the first year, forget it. Right?

说实话，享受乐趣现在通常是我的首要原则，而以前不是。因为如果你不享受某件事，你就不会坚持下去。谁愿意做他们不喜欢的事情？这就是为什么很多人，你知道，你看到每个人都在一月份开始，然后在三月份就放弃了。具体来说。

And have fun to be honest is usually my number one now, whereby before it wasn't. Because if you're not enjoying something, you're not gonna stick with it. Who wants to do something they don't enjoy? And that's why a lot of people, you know, you see everyone starts in January and it falls off in March. Specifics.

但是，是的。所以这算是我的关键规则：要更具体。你能想象自己在很长一段时间内做这件事吗？并确保你享受乐趣。你会感到无聊的。

But yeah. So that is kind of my key rules is be more be specific. Can you see yourself doing this in a long period of time? And make sure you have fun. You will get bored.

是的。还要确保当你感到无聊时，你有一个应对计划。

Yeah. And make sure you have a plan for when you get bored.

所以这有点像是一种结合，几乎是一个悖论。你要非常明确自己想做什么。对自己诚实，但在执行方式上要灵活。比如，愿意尝试新事物，这样你就能在追求这个特定目标的过程中持续获得乐趣。

So it's kind of like a kind of a combination, almost a paradox. It'd be really specific with what you wanna do. Be honest with yourself, but be flexible with how you do it. Like, be open to try new stuff so that you're continuously having fun chasing this one specific girl.

是的。完全正确。

Yes. Exactly.

Obi，人们可以在网上哪里找到你？

Obi, where can people find you online?

Instagram是obi_vincent。YouTube是obi vincent，实际上。TikTok也一样，obi vincent。所以我很高兴

So Instagram is at obi underscore vincent. YouTube is obi vincent, actually. And TikTok's the same, obi vincent. So I'm quite happy

那么，在内容方面，人们应该关注你的什么？你首先希望引导人们去哪里？哪里是开始深入了解的最佳起点？

with And what should people look out for for you content wise? Where would you like to direct people to, first and foremost? What's the best place to start a deep dive into

所以如果你想要更多信息性的、指导性的视频，我在YouTube上有一个锻炼播放列表，TikTok上也有，我的Instagram则像是各种内容的混合体。你知道的，生活方式加上一些训练。但如果你只想要纯粹的信息，我的YouTube页面可能是最好的，那里有长篇内容，包含不同类型的锻炼、灵活性训练、功能性训练，以及技巧和指南。

So if you want more informative, like, instructional videos, my I have a YouTube playlist of workouts and TikTok, and my Instagram is like a mix of everything. You know, lifestyle with some training. But if you just want pure information, my YouTube page is probably the best for long form content with different type of, you know, workouts and mobility, functional training, and tips and guides as well.

不错。恭喜登上封面，老兄。

Nice. Well, congratulations on the cover, dude.

非常感谢。干杯。太兴奋了。谢谢。

Thank you so much. Cheers. Excited. Thank you.

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