关于肌酸、腹部脂肪与塑形的真相！杰夫·卡瓦列雷（肌肉专家）

我算不上科技天才，但我知道若想让生意腾飞，现在就必须有个网站。幸好Bluehost让这一切变得简单。我用AI按自己心意定制、优化并变现所有内容。几分钟内，我的网站就上线了。简直难以置信。

I'm no tech genius, but I knew if I wanted my business to crush it, I needed a website now. Thankfully, Bluehost made it easy. I customized, optimized, and monetized everything exactly how I wanted with AI. In minutes, my site was up. I couldn't believe it.

搜索引擎工具甚至帮我增加了访客。无论你的激情项目是什么，都能用Bluehost搭建。他们有30天退款保证，你有什么可损失的？立即访问bluehost.com（拼写为blueh0st.com）开始吧。

The search engine tools even helped me get more site visitors. Whatever your passion project is, you can set it up with Bluehost. With their thirty day money back guarantee, what do you got to lose? Head to bluehost.com. That's blueh0st.com to start now.

服用肌酸能增肌强体，还能在睡眠不足的高压状态下提升脑健康与表现。但最新研究显示它竟能延缓、预防诸如...哇。杰夫·卡瓦列尔是NFL、MLB、WWE乃至西尔维斯特都信赖的理疗师兼力量教练。但多数人最大的问题是难以迈出第一步，最终被行动力瘫痪困住，选择彻底躺平。

Taking creatine can increase muscle and strength, but also improve brain health and performance in sleep deprived high stress states. But there's some new research coming out showing its ability to slow, prevent things like Wow. Jeff Cavalier is the physical therapist and strength coach trusted by the NFL MLB WWE and even Sylvester exercises. But the biggest problem most people have is the struggle to get started. And in doing so, become paralyzed by an activity and say, I'm not gonna do anything at all.

我有些激动，但人们始终找不到动力确实可悲。久坐对身体的危害被称为

I get emotional, but it's sad when people don't ever find that drive and and motivation because, like, the detrimental effects that prolonged sitting can have on your body, they call it the new smoking. Like, if I take away your health, you're done. So finding the drive to get yourself on track with pursuing optimal health is everything.

所以如果我是那种难以起步的人，你会从哪里开始指导？我会从...（我还没说完）下腹部脂肪开始。怎么减掉它？热量摄入与消耗平衡。

So if I was one of those people struggling to get the ball rolling, where would you start with me? I would start with and I'm not done yet. Lower belly fat. How do I get rid of that? Calories in, calories out.

你的观点是？你说有五个关键训练能最大化长寿和生活质量。能演示这些动作吗？当然。不过...为什么你要带这个打领结的骷髅来？

What's your view? You say that there are five key exercises to maximize your longevity and quality of life. Can you show me these workouts? Sure. And then why did you bring the skeleton with you with the bow tie?

这是雷蒙德，我用他来展示训练领域最迷人却尚未被发掘的奥秘之一。

This is Raymond, and I use him to show one of the most fascinating areas of training that has yet to be uncovered.

Spotify和苹果后台数据显示，多数收听这档播客的听众还没点击关注按钮——这让我非常震惊。我想做个交易：若你肯点击订阅，我将从此刻到永远拼命让节目变得更好。订阅量增长意味着我们能升级制作、邀请所有你想见的嘉宾，继续做这份热爱的事业。

I find it incredibly fascinating that when we look at the back end of Spotify and Apple and our audio channels, the majority of people that watch this podcast haven't yet hit the follow button or the subscribe button wherever you're listening to this. I would like to make a deal with you. If you could do me a huge favor and hit that subscribe button, I will work tirelessly from now until forever to make the show better and better and better and better. I can't tell you how much it helps when you hit that subscribe button. The show gets bigger which means we can expand the production, bring in all the guests you want to see, and continue to doing this thing we love.

若你能在收听平台点个关注，对我意义重大。这是我唯一要请你帮的忙。杰夫，你被誉为在线健身指导的元老级王者。你特别强调的使命和市场上其他人的差异在哪里？你认为自己的观点在肌肉建设、强健体魄和延长健康寿命方面为何更独特重要？

If you could do me that small favor and hit the follow button wherever you're listening to this, that would mean the world to me. That is the only favor I will ever ask you. Thank you so much for your time. Jeff, you're very much known as the the king and the OG of online fitness training advice support. In terms of the mission that you're on in particular and how your perspective differs from other people out there in the market, what is it that you think makes your perspective different, unique, and more important potentially than a lot of the perspectives out there as it relates to how to how to how to build up our muscles, how to have a strong, healthy body, and how to prolong our health span.

绝大多数输出内容的人，我都保持敬意——因为他们都在助人进步。我的独特之处在于更全面多维的方法：我不仅是力量训练或形体美学背景，更是理解

Everybody that, for the most part, that's out there trying to put information out, they should have a level there's a level of respect I have for everyone doing that because they're all trying to help people get better or improve themselves. I think where I was really heavily focused was on a more comprehensive, more multifaceted way to do that because my background wasn't just in, let's say, strength training or in aesthetic appeal of training, but also as a physical therapist and having a physical therapy background. I understood the importance of not sacrificing the body in the process of trying to aesthetically improve the body. So I believe that when people understand the why and they do become empowered to sort of make this their own journey, the benefits are so far reaching. It's not just the gym or the aesthetic appeal that you improve.

健身带来的改善渗透到生活的方方面面。比如心理健康与身体健康直接相关。当你外表更佳、自我感觉更好时，心理健康也会提升。我认为，随着健身和健康水平的提高，生活的每个元素都会得到改善。因此，我的初衷始终是利用我的平台让人们明白，即使是最小的投入——不必像我这样极致——也能带来改变，我尤其会在讨论营养时强调这一点。

It's so many facets of life that improve because fitness improves. Like mental health is directly related to people's physical health. If you look better and feel better about yourself, your mental health improves too. Like every element of life is improved, I think, with improved levels of fitness and health. So my why has always been to just use my platform to try to get people to understand that even the smallest investments, it doesn't have to be every bit I do, and I try to stress that in all my videos, especially when we start to talk about nutrition.

你不必像我这样饮食也能获得精瘦身材带来的益处。即使体脂率更高，你依然能在整体健康方面收获巨大好处。关键不在于完全复制我的方法，而是吸收信息并应用于自身。这对我来说是最有意义的部分。因为如果能教会你方法，就相当于授人以渔。

You don't have to eat the way I do to get as lean as I am to still benefit from being lean. You could have body fat levels much higher and still see the immense benefits in terms of overall health. So you don't have to do it exactly how I do it, but take the information and apply it to yourself. That to me is the most rewarding part of it. Because if I can show you how to do it, it's the whole thing teach a man to fish.

对吧？如果我能做到这点，那我觉得我做对了。我常说，我可以夺走你的一切。我能拿走你的钱财，能收走你的房产。

Right? If I could do that, then I think I've done something right. I say all the time, I could take everything away from you. I could take all your money. I could take houses.

我能剥夺所有东西，甚至人际关系——毕竟我们总能找到新的情感联结。但如果我夺走你的健康，你就彻底完了。健康才是一切。

I could take everything away. I could take even relationships away because we could always find another relationship potentially. If I take away your health, you're done. Health is everything.

你当时学的是什么专业？

And what did you study?

涉及几个领域。最初学位是生理神经生物学，后来通过三年深造成为物理治疗师。

So a few things. Physioinrobiology was my initial degree. And I became a physical therapist, which required another three years.

你还考取了力量与体能训练专家认证？

And you became a certified strength and conditioning specialist as well?

职业体育领域的工作大多要求相关认证。除了大学学历，还需持有专业证书。我考取的是美国国家体能协会的认证。

Most of the jobs that were in professional sports would require some certification in that regard. So you'd have to have a college degree, but then you'd also have to have a certification. In this case, it was the National Strength and Conditioning Association.

获得认证后的25年里，你服务过哪些对象？帮助过多少人？

And over the last twenty five years since you got that certification, who have you worked with? Who have you helped? And how many people?

这个认证最重要的意义是让我有资格为

The most important thing that came from that certification was that it qualified me to work for

大都会队。对你来说，大都会队意味着什么？

the Mets. That What's the Mets for you on that?

大都会队就是纽约大都会队，职业棒球队。我曾与世界上一些最优秀的棒球运动员共事，也有机会接触顶尖的橄榄球运动员。还有摔角手——我从小就是个狂热的摔角迷。

So the Mets are the New York Mets, professional baseball teams. So I worked with some of the best baseball players in the world. Had a chance to work with some of the greatest football players in the world. Like, it's oh, it's wrestlers. I'm a big wrestling fan growing up.

有很多摔角手来找我训练。这很酷，因为尽管有人可能不喜欢摔角的剧情设计，但从运动能力来说，他们是世界上最具天赋的运动员。他们的巡演日程、每周摔角的天数、身体承受的剧烈冲击——结局或许是预设的，但那些瘀伤和疼痛都是真实的。同时他们还必须保持视觉吸引力。

I have a lot of wrestlers that come through. And that's a cool thing because wrestling, though some people may not like the storyboarding of wrestling, athletically, they're some of the most gifted athletes in the world. I mean, the travel schedule, the amount of days that they wrestle every week, the rigors that they put their body through, whatever you want to say. The outcome might be determined, but the bumps and bruises are not fake. And they also have to have that aesthetic appeal too.

正是这种运动美与形体美的结合一直吸引着我。

So it's this combination of athletic and aesthetic that always appeal to me.

当我看到像你这样肌肉隆起、线条分明的人时，很容易陷入这种误区：你天生就极度自律，所以才能成为现在的样子。

When I look at someone like you and I see these bulging muscles and I see how lean you are, it's very easy to fall into the trap of thinking, well, you were just born with extreme motivation and that's why you are the way that you are.

其实自律被严重高估了，对吧？因为真正产生结果的不是自律。它或许能让你开始行动，走进健身房，但只有纪律性能让你坚持下来。纪律性才是人最宝贵的品质。而纪律性往往源于成功的体验——

Well, I think motivation is extremely overrated, right? Because motivation isn't what produces the results. It might get you to the show and get you to actually show up at the gym and initiate the work, but only discipline keeps you there. And being disciplined is the number one asset somebody can have. Now, discipline comes with finding success.

如果在早期训练阶段就能获得一些成功，人确实会产生持续前进的内在动力。我的基因其实很普通：母亲身高1米52，父亲1米75左右，体重72公斤，肌肉量不多。我确实超越了父亲的体格，但绝非天生优越的基因。

So at an early age, if you can or an early training age, if you can experience some success early, you do become motivated, again, self motivated to continue on down that path. So my genetics were never great. My mom was five foot tall. My dad's five foot nine, five foot eight, one hundred and sixty pounds, not a lot of muscle. I definitely have surpassed my dad in muscle, but I didn't come from this genetically gifted pool of Cavaliers.

绝不可能。但我确实渴望通过训练突破身体极限。真正的纪律性来源于热爱——我发现这项事业在其他方面滋养着我，让我获得成就感。

There's no way. But I did have this desire to do something in terms of training and taking my body as far as I could. But I really found the discipline through the fact that I liked it. And I found that this was feeding me in other ways. It making me feel fulfilled.

所以坚持对我来说并不困难。

So it was easier for me to stick to it.

你肯定接触过很多困境中的人，他们来找你说：听着，我有远大目标，但体重超标、身体不适，患有糖尿病、心血管问题、炎症...他们向你表达改变的意愿。

You must deal with so many people that are struggling, that come to you and they say, Listen, I've got these big goals. I'm overweight. I don't feel good. I've got diabetes here, cardiovascular problem here, inflammation here. And they say to you that they want to change.

是啊。你能从他们脸上看出来，他们很绝望，但出于某种原因就是不愿改变。

Yeah. You can see it in their face, they're desperate, but they don't change for whatever reason.

我们生活在一个互联网触手可及的时代，信息获取如此便捷。尽你所能利用这些资源开始你的旅程，因为越早开始越好。但可悲的是，有些人始终找不到追赶的动力。这不是假话。年纪越大，这条路就会越艰难。

We live in an age now where you have access to the Internet, you have so much access to information. Use it in whatever way you can to get started on your journey because the earlier you start, the better. But it is quite sad when people don't ever find that spark in trying to play catch up. There's no lie to it. It's going to be harder as you get older.

四五十岁才开始训练计划，虽然比完全不开始要好，但比起十几二十岁就开始困难得多。培养习惯、维持习惯，随着年龄增长会越来越难启动。但我认为这并非不可能。所以对那些难以起步的人，我最好的建议是找到减少纠结的方法，因为思考越久，行动概率就越低。

Starting or initiating a training program in your 40s and 50s, the way better than not starting one, is much more difficult than if you had started in your teens and 20s. To develop that habit, to maintain that habit, it's very difficult to initiate that the older that you get. But I do think that it's possible. So my best advice to people who have that struggle to get started is to figure out ways that you can eliminate thinking, right? Because the longer you think, the more likely you are to not be able to do it.

阻止大多数人的是什么？有句话说得好：开始本身就是最大的阻碍。但同样，挡路的不是障碍本身，而是那条更诱人的轻松之路。最后你总会想：'唉，不知道呢，不如躺在沙发上看电视吧'。

The thing that stops most people, there's that saying, the start is what stops most people. But at the same token, it's not the obstacle that's in your way. It's the fact that the path of least resistance is more inviting. So you wind up saying, Well, I don't know. I could just sit on the couch and watch this.

'我才不去健身房'。说实话，现在有些晚上哄儿子睡觉时，我自己也会在他房间睡着，醒来已是深夜。我根本不多想，放狗出去后就直奔健身房。

I'm not going go to the gym. And believe me, there's even nights now for me where I'll be with one of my sons and will be in his room, putting him on the bed, might fall asleep in there, you know, and wake up and it's late at night. I don't even think. I let my dogs out. I go right outside.

有时我半梦半醒地走着，但我知道只要踏进健身房，打开音乐和灯光，做完一组热身，状态就来了。但凡坐下犹豫一秒，那条轻松之路和舒适沙发就会变得格外诱人。而当你开始享受这个过程——我想你现在应该已经享受了吧？

I walk. Sometimes I'm literally half asleep as I'm walking, but I know if I can get to the gym, get in there, turn on the music and kind of put the lights on and do one warm up set, I'll be good. And if I even sat down for a second, I might find that path of least resistance to be a lot more inviting and that couch to be a lot more comfortable. And then once it becomes something that you enjoy, because for the most part, I think you probably enjoy it now, right? The process.

形成自动化的行动就会容易很多。但总会有疲惫的日子，比如长时间拍摄后，你可能想'今天就算了'。只要停止内心谈判，直接迈出第一步，通常就能推开门完成目标。

It becomes a lot easier to make that automatic step. But there's still going to be days, you know, maybe a long day of shooting, you know, and you're going be like, maybe not today. But if you stop the negotiation with yourself and you just go and make that first action, that's all it usually takes to get you through the door and you realize that, you know, what you're what you were set out to do.

想到有数亿人看过你的视频——实际上应该是数十亿——你肯定听过无数种顿悟时刻。我说的'顿悟'是指人生中某个决定性瞬间，嗯，那种真正醍醐灌顶的时刻。

When you think about all the many millions of people that have watched your videos, I mean, it's actually billions of people that have watched your videos and consumed your content. You must hear a lot of different types of spark. When I say spark, I mean, the moment in someone's life where they something happened Mhmm. And it stuck. It finally stuck.

你常听到哪些类型的故事？

What are the kind of things that you hear?

天啊，都是改变人生的故事。几年前我第一次办线下活动时——那时还是个新手——这些故事正是支撑我前进的动力。

Oh, man. They're life changing. It's part of the why that keeps me going, hearing some of these stories. I had a live event a few years ago, first one that we ever had. So I was a rookie.

我当时不知道事情会如何发展，但那次活动的一部分是我们举办的比赛。总之，我们有一位年近六旬的男士第一个参赛，他抽到了1号签。好吧，他上场后第一个项目是300码往返跑，其实就是50码的距离。

I didn't know how it was going to go, but part of that event was a competition that we ran. So anyway, we had a guy who was in his late 50s, first one to do the competition. So he drew number one. Okay. So he goes and the first thing we have was a 300 yard shuttle, which is just a 50 yard distance.

他们需要跑到锥筒再折返，这样来回两次就是100码。那天酷热难当，气温高达95华氏度——毕竟我是在七月份举办这场活动。我当时就想：这下可不太妙。总之他跑完最后一程折返时，

They had to run to the cone and back. That's a 100 yards back and forth again and back and forth again. It was extremely hot that day. It was like 95 degrees because of course I ran the event in July and it was like, Okay, this is not going to work out so well. So anyway, he goes out, he comes back on the last run.

他开始像风车一样甩动双臂，身体前倾失去平衡。我心想糟了，结果他重重摔倒，膝盖擦伤血流不止。好吧，下个选手上场。

He starts to windmill his arms. He's losing his balance forward. And I'm like, Oh no. And he crashes down, wipes out, scrapes up his knee, blood all over the place. Okay, next kid comes up.

轮到这位年轻人时，刚到第二个站点他就中暑了。他拼尽全力，却因中暑不得不退出剩余比赛。我当时差点叫停活动，因为我们确实没料到首次举办就遇到这种高温。不过最终我们还是继续了。

He's up now. He goes, By the second station, he's overheated. He tried so hard. He has to stand out the rest of the competition because he overheated from I was ready to put a stop to the games because I said, we just weren't prepared for this heat in this first time. And anyway, we continued.

前面提到的那位男士的第四个挑战是推雪橇。我们在雪橇上放了两个25磅的杠铃片，但这个放在健身房外停车场柏油路面上的雪橇，其与地面的摩擦力远超预期，让难度倍增。

So the fourth drill up for the man that I talked about in the beginning was a sled push. And we had put two twenty five pounds on the sled. But that sled was on the pavement out in the parking lot from this gym that we hosted it at. And the friction of the sled on the ground was not really something that was accounted for. It made it even more difficult.

这位膝盖还在流血的参赛者艰难地把雪橇推到终点后，现在还得提起100磅的壶铃走回来。他踉踉跄跄走到那里，

Well, again, he's got that bloodied up knee. He's pushing it. He gets it to the end, struggling. And now he has to pick up at the end 100 pound kettlebell and walk it back. He goes down there.

在多次尝试终于把雪橇推到终点后，他抓住了壶铃。我赶紧跑过去说——他叫克雷格——我说：'克雷格兄弟，真的不用勉强，你已经很棒了。'

He grabs the kettlebell after a long multiple attempt get the sled down there. And I finally run down there and I said, his name was Craig. I said, Craig, dude, you don't have to do this. You're good. You're good.

'没关系的。'但他坚持说：'不，我要完成。'他开始移动时双腿交叉打绊，眼看又要摔倒。

It's okay. And he's like, No. He says, I'm going to do it. And I started walking and he's crossing the legs over each other. It looks like he's going to go down again.

我扶住他说：'听着兄弟，真的不必这样。'他接下来的话让我起鸡皮疙瘩：'杰夫，我必须完成。四年前我被诊断出多发性硬化症，现在双脚已经没有知觉了。'

I put my arm around him. I said, man, listen, you don't have to do this. He says, and I get goosebumps. He goes, Jeff, I have to do this. He goes, I was diagnosed with MS four years ago and I can't feel my feet.

'我必须做到。'正是这种驱动力和意志力...你永远不知道别人正在经历什么。说到这里我有点激动，但正是这样的故事让我充满动力。

I got to do this. And it's that kind of drive and motivation. And you never know because you don't know who the what they're dealing with. You know? I get emotional, but it's like that's the kind of stuff that gets me going.

我们活动还有另一位参赛者。他在比赛做俯卧撑环节时——这是他第二年参赛——动作没完全到位。

We had another guy who competed at our event. And he was doing the push up portion of the competition. It's his second year. And he was doing his push ups. He wasn't going all the way down.

他下压时离胸口大概还有两三英寸。我过去提醒他：‘兄弟，再低一点，胸口要触地。’他说：‘我做不到，因为我胸口有化疗端口，我是四期癌症患者。’结果他在赛后两个月就去世了。

So got down to like, I don't know, two, three inches away from his chest. So I go over to him like, Hey, dude, just a little bit lower. Get your chest down. He says, I can't because I have a port in my chest and I have stage four cancer And I can't get all the way down because of the port. He wound up dying two months after the competition.

当你意识到人们坚持锻炼的缘由远超想象——不只是为了练出六块腹肌，而是有着我们永远无法知晓的深层动机时...这类时刻带给我的震撼，正如你们所见，远不止是感动。它们展现了意志力的力量，这是永远无法量化的东西。

So when you realize that people do this for reasons that you don't like it's not just to go to the gym to get a six pack. It's going there for reasons we'll never know. And I think that those kinds of moments are more than touching to me, as you can tell. But they show the power of will. And that is something that we'll never be able to quantify.

这让我想到那个不愿放下100磅壶铃的人——对他而言，这关乎他想向自己证明的叙事，关乎我们所说的自我身份认同。我常思考健身带来的连锁反应：如果能在不想动时仍抓起钥匙去锻炼，这种意志力就会渗透到生活的各个层面，让我成为能直面艰难对话、处理棘手问题的人。安德鲁·休伯曼曾提到神经科学发现大脑有个专门处理困难事务的区域...

Within that is what I was thinking about how that guy who wouldn't put that 100 pound kettlebell down, for him, was actually about a story he wanted to tell to himself. Something that he wanted to do for reasons that are much more about one's identity and one's self story, as we call it. And on that particular point, it's one of the things that I often think about with fitness and working out is if I can be the guy that grabs the keys that day when I don't feel like it, then how that permeates through the rest of my life and how I show up in the rest of my life when there's things I don't wanna do, and how that then shapes me over time into somebody who is able to have the difficult conversation, is able to confront the thing, I think is, like, really understated. I actually was reading this I think Andrew Huberman told me this. He said that they've neuroscience has found a part of the brain which is associated with doing hard things.

对，我看到过这个研究。

Yes. I saw that.

据说这个脑区（我稍后把图示放出来）会随着你完成困难事项而增长，就像锻炼肌肉一样。当我明白这点后豁然开朗——自从我能坚持健身并严格管理饮食（就像现在这样），我生活的其他领域也发生了改变，比如物品收纳更...

And I think he said basically that that part of the the brain, and I'll put this up on the screen, grows the more hard things that you do. So you basically build the muscle of being able to do hard things. And the minute I learned that, I went, oh, this makes a lot of sense because the more I was able to make the workout stick and the health and fitness stick, and now my diet is like, as we see here now, is extremely disciplined. I've changed as a person in other areas of my life. I've got more organized with my possessions and

你其实意识到了自己的潜能。我们常低估自己——就像刚才提到的那两位男士，当你面对比健身更严峻的挑战时，就会发现自己能挖掘出更深层的能量。像你这样幸运地发现这点的人，等于拿到了提升认知维度的钥匙，这种改变确实会辐射到生活的方方面面。

Well, you realize what you're capable of too. Because I think we undersell our capabilities. And I think that in reference to those two men that I just talked about, when you're staring at the face of something that seems to be much more dire than, again, what level of fitness you have, you realize that there's a much deeper well that you can tap into to do things that you don't want to do. Yeah. And I think the people that are lucky enough like yourself to have found that, have found the keys to the kingdom to be able to take themselves to another level of awareness and self awareness that does 100%, like you said, play out in other areas of your life.

虽然完成困难动作不意味着你自然就能进行艰难对话，但你知道自己具备超越想象的能力，这种认知会赋予你实践的信心。安德鲁·休伯曼那个研究还有个有趣发现：如果你开始享受原本讨厌的事，大脑那个区域就会停止发育并萎缩。

When you can do the difficult thing, it's still not an automatic that you're going be able to have that difficult conversation with somebody, but you know that you have the capacity to do things that you didn't really think you could. And it gives you that confidence to actually go and carry those out. Interesting thing on that study that Andrew Huberman was talking about was that if you start to like the thing that you actually didn't like in the beginning, then it no longer challenges that area of the brain. That area of the brain starts to shrink again.

真的吗？

Oh, really?

所以必须持续寻找新挑战——这很酷不是吗？

So it has to kind of which is cool because it means that you need to continue to seek challenge.

我在圣诞节和新年期间反复思考这个问题。后来我和一位挚友坐下来，问他：你最讨厌哪种运动或事情？嗯。我们列了个清单，然后就开始做那些事。

I was thinking a lot about this over Christmas and New Year's. Sat down with one of my best friends and said to him, said, What exercise and what thing do you dislike the most? Mhmm. And we basically made a list of them, and then we started doing those things.

这很酷。

That's cool.

其实是跑步和深蹲，而且是在晚上。对。当我问他为何不做这些时，他给出的理由全是'我的腿不行'之类的借口，'我脑子...'之类的托词。嗯哼。

It was actually running, and it was late day and squatting. Yep. It also made me because when I asked him why he didn't do those things, the list of reasons he gave were things like my legs aren't, insert excuse. My brain, insert excuse. Uh-huh.

我们共同意识到这些都是我们给自己设限的鬼话，就像把借口当成了身份标签。你生活中是否也有类似'我就是...'的自我设限？

And we both came to realize together that that was just a bunch of bullshit that we had, like, made our identities and it was now limiting us. Are there things like that in your life that you just

天啊，条件反射对吧。跑步...我明知该多锻炼这些，但总有更多借口拖着不做。

Oh, gosh. Conditioning. Okay. Running. I try to address those things and do them knowing that I should do more of them, but there's always more more to do.

从你所有平台内容中，你肯定总结出了人们真正渴望的本质。通过观看量和互动数据，你会形成认知模式：'看，大家真正关心这个'。如果让你用'为什么'的追问方式，直指人性最底层的需求，你认为是什么？

One of the things you must have figured out from all the content you've produced across all the these channels is really, like, the essence of what people want. And and I you know, because you'll see from the views and the engagement and these things, you'll build this sort of mental pattern of, okay, people are really interested in this. So if you had to summarize for me the essence of what you think people are looking for and when I say the essence, I mean like the why, why, why, why, why, the very bottom of What are those things?

我认为不安全感是关键因素。渴望被接纳是其一，渴望变得更强也是。很多男性都对自己能力存疑——比如当需要保护家人或完成体力挑战时，自己究竟能否胜任？这种准备不足的焦虑是驱动力。

Oh, I think insecurity is definitely a factor. I think a feeling of wanting to be accepted is part of that. I think a feeling of wanting to be more capable. Right? Because I think a lot of men carry insecurities of how capable they are.

当突发状况要求他们保护家人或完成体力任务时，实际能力是否匹配？我们多数人在这方面都缺乏安全感，这成为内在驱动力。

If the moment arose that they needed to, let's say, protect their family or do something that was physically needed to be done, how capable would you actually be? And I think a lot of us feel insecure in our preparedness that way. So I think that's a driver.

多年前我听过一句话：'当维持现状的痛苦超过改变时，改变才会发生'。假设你是教练，而我是那个死活不愿开始的顽固学员...（笑）你会怎么撬动我？对超级顽固派你会用什么招？

I heard this quote many years ago. It says, change happens when the pain of staying the same becomes greater than the pain of making a change. And I was thinking, if you were my trainer and I was one of those stubborn people who were struggling to get the ball rolling Yeah. Where would you start with me? Like, what would you do if I was super stubborn?

我挣扎了三年都没坚持下来，但身体已亮起健康红灯。这种情况下，你会如何帮我启动？

I tried for three years. I'd never made it stick. But but, clearly, there was health consequences playing out in my body. Where would you start with me to get me going?

可能从对话开始。我总是以对话为起点。我认为重要的是要理解一个人的动机。因为当你提出这个问题时——这是个有趣的练习——比如问‘你为什么想健身？’

Probably the conversation. I start with always with the conversation. I think it is important to see if you can understand the why for somebody. Because if you ask this question, this is an interesting exercise to do. But if you ask the question of like, why do you want to get in shape?

对方可能回答‘我现在太胖了’。我会追问：‘对你而言，不再像你认为的那么胖意味着什么？’‘那样会更好，因为我能拥有六块腹肌。’‘拥有六块腹肌为什么重要？’‘因为这样我会更喜欢镜中的自己。’

You might say, I'm too fat right now. And I would say to you, what would it mean to you to not be as fat as you think you are? Well, it would be better because I'd have a six pack. What would be important if having a six pack? Well, I would like how I looked in the mirror more.

‘为什么喜欢镜中的自己很重要？’‘因为我现在觉得自己不够好，我在让自己失望，因为我知道没做到该做的事。’‘为什么不让自己失望很重要？’明白吗？当你不断追问时，就能深入核心。

Why would it be important for you to like who you're looking at in the mirror? Because I don't feel like I'm enough right now because I'm letting myself down because I know that I'm not doing the things I need to do. Why is it important to not let yourself down? Right? So when you start to ask the question, keep digging.

很快就能发现真正的动机。很多时候这源于童年伤痛，源于让他人失望的痛苦，或是源于某种自卑感——这种感受可能来自父母或他人的长期灌输，也可能因为你始终缺乏让自己感觉良好的自信。我常说，长期健身的人，生活中都带着某种促使他们追寻掌控感的伤痛，因为健身是他们唯一能完全掌控的事。

You find the why very quickly. And a lot of times it comes from pain from childhood. It comes from pain of letting others down. It comes from a feeling of inadequacy that you developed either because it was drilled into you from your parents or others or because you just never lacked the self confidence to actually feel better about yourself. I always say that most people who are lifelong gym goers, they all have some level of pain in their life that caused them to seek this out because it's the one thing they can control.

在这个领域里，你不必听从任何人。我只为自己负责，完全掌控自己的身体。很多时候，健身是种逃避——通过运动释放的内啡肽让你获益，这是你让自己感觉更好的避风港。但多数人最初走进健身房，正是为了逃避某些伤痛。

It's the one area where it's like, don't have to listen to anybody. I have to do what I have to do for myself and I'm in control of my body. And I think that a lot of times people or it's an escape, where you benefit from the endorphins that are released through exercise. It's your escape for doing something to make yourself feel better. But a lot of times people get into fitness as an escape from some of that pain.

如果一开始就让你来找我，我会从那次对话开始，试图找出你为什么无法坚持？你尝试过却又放弃了。我认为人们需要理解这一点，找到‘为什么’才能让你走上追求最佳健康状态的轨道，这才是关键。

If I had you come to me in the very beginning, I would have started with that conversation and tried to find out why is it that you can't stick with this? You've tried and you stopped. And I think that people need to understand that and finding the why to get yourself on track with pursuing optimal health is everything.

那最顶部的部分呢？它是如何体现的？比如视频标题或主题内容？

What about the very top then? Like how does it manifest? Like the title of the video or the thing?

对，顶部是腹肌、肱二头肌、胸肌和腰痛问题。实际上人们来找我主要是为两件事。作为物理治疗师兼力量训练教练的双重身份，我认为人们要么是来解决问题，要么是想改善外观。所以我们有大量关于解决腰痛、体态问题、膝盖疼痛、肩部疼痛的浏览量，这些问题影响了他们的日常生活或健身计划。

Yeah, top is abs, biceps, chest, and low back pain. I mean, people actually come to me for one of two things. Again, I think it's having the two hats of physical therapist and strength and conditioning coach. I think people come to me to fix something or to improve the look of something. So we have lots and lots and lots of views, obviously, based around fixing issues low back pain, postural issues, knee pain, shoulder pain, and how it disrupts their ability to carry on in life or through their fitness pursuits.

另一方面，人们当然想要六块腹肌，还想要手臂和胸肌线条。我强调这些是因为事实就是人们最关注这些——毕竟这是沙滩炫耀的资本。但这就是现实，人们想改善这些部位。当人们通过这个途径来找我时，我会努力让他们意识到：这没问题，追求这些很酷。

Then there's the other side of it where people, of course, they want their six pack abs, and then they want their arms, and they want their chest. And I highlight those because the fact is that is where people are most interested because you know, it's beach muscles. But that's it's a fact of life. People want to improve those areas. What I try to do when I bring people in through that track is to also make them aware that it's okay, this is cool.

你想要腹肌，这很好。显然这需要更健康的饮食计划。如果能让他们吃得比现在健康得多，我就能对他们的整体健康和生活产生更广泛的影响。所以我始终认为，无论你的首要兴趣是什么，我的使命和目标是确保你明白事情远不止于此。

You want your abs. That's good. Obviously this can require a healthier eating plan. So I know I can have a much broader impact on their overall health and life if I can get them to eat much healthier than they are right now. So I always feel that you can come in for whatever your top level interest might be, but my mission and goal is to make sure that you understand there's more to it than that.

我把你所说的内容大致分成了三个部分：人们希望外表好看、希望表现优异（无论具体指什么），以及希望能够长期保持这种状态——他们想要长寿。是的。如果我们从‘外表好看’这个顶层分类开始，你认为其子类别有哪些？

I've kind of broken everything you've said into three sections, which is people want to look good, they want to perform, and whatever that might be. And they also want to be able to do it for a long time. They want to live long. Yeah. So if we start with looking good as a top line category, what are the things that you think are the subcategories of looking good?

首先是体脂含量，也就是一个人的精瘦程度。其次是肌肉的美学发展程度，即身体的轮廓形态。因为减重后可能出现你之前提过的‘瘦胖子’现象，那并不吸引人。所以我认为人们需要有针对性地塑造肌肉。

The amount of fat that someone carries, so how lean they are. Yep. The aesthetic development of their muscles, what their bodies are shaped like. Because you could lose weight, but as you've described before, skinny fat isn't really an attractive look. So I think they want to develop their muscles in specific ways.

你观察到男性和女性在诉求上有何差异？男性通常会向你表达哪些具体需求？

What is the difference you see between what men say they want versus what women say they want? What do men come to you and say that they want to?

作为运动员的教练，这话可能有些亵渎——但男性几乎从不讨论下半身。他们不会说‘我想要粗壮的大腿’或‘我想练出饱满的臀部’，这些根本不在优先级清单上。他们的审美诉求基本集中在腰以上部位，比如更粗的颈部。女性则完全相反。

You know, as a trainer of athletes, it's sacrilegious to me, but they really discuss anything in the lower body, Right? They're not talking about, I just want really big legs or I want to have strong developed glutes. I mean, it's just not really high on the list. So pretty much everything is going to focus on from the waist up in terms of the aesthetic desire, bigger neck for men. For women, it's the opposite.

女性首先关注腰线以下部位。她们想要更优美的腿部线条、更强健的腿部肌肉、更挺翘的臀部。这种倾向背后可能存在着文化层面的重要性。

For women, they focus first and foremost below the waist. They want to have better legs. They want to have stronger legs. They want to have well developed backsides. They want to like And there's probably, I mean, a cultural importance upon that.

社会对男性上体的审美评判严于女性，而对女性下体的评判标准更高。我们不过是在迎合这些需求——随便刷下Instagram，你就会发现我说的这些现象无处不在。

Men are being judged aesthetically on their upper bodies more than women are. And women are being judged more aesthetically on their lower bodies. So we're feeding into those desires, especially one scroll through Instagram and you're just reinforcing everything I just talked about.

在‘外表好看’这个类别里，营养摄入的作用是？

In that category as well of looking good, nutrition?

最关键的是，体脂水平直接受营养摄入影响。所以我们先从...

Most importantly, the level of body fat that you carry is going to be impacted by nutrition. So let's start

减脂和塑形说起。如果我想像你一样精瘦，保持低体脂率，该从哪里入手？

with fat and lean. If I want to be lean like you, and I want to have low body fat, where does one begin?

我的个人经验也是给所有人的建议：先站在宏观角度审视自己。你现在明确意识到哪些不良习惯？比如酗酒？每晚必吃一品脱冰淇淋？你心知肚明某些行为是错误的，所以先从这些显而易见的方面着手改进。

What happened with me and what I always advise people to do is start just by looking at globally from 30,000 foot view, what do you know you're doing, like, not well right now? Like, are you drinking excessively? Do you end every night with a pint of ice cream? You know that you're doing some things wrong. So you make one pass at the obvious stuff.

你只需坚持几周这样做。然后观察自己的进步。通常这些是营养方面最严重的问题所在，当你停止摄入时，会很快注意到体重下降。你觉得呢？

And you just do it for a couple of weeks. And you see how you progress. And what will normally happen usually those are the most offending the biggest offenders when it comes to nutrition, that you will notice some quick weight loss when you stop it. What do you think

有哪些是我们没意识到的健康隐患？我生活中遇到过很多，比如番茄酱。我以前还以为白米饭很健康。

are some of the offenders that we don't realize are offenders? I've had so many in my life, even like ketchup. I thought white rice was great.

是的。我认为碳水化合物在人们饮食中确实有其地位。但必须对它们保持适度尊重，因为它们最容易导致过量摄入。比如，大多数人不会想吃五块牛排。但你可能轻松吃完一整盘米饭还能再添，或者意面再加量，因为它们在化学上更让身体愉悦。

Yeah. I mean, rice is actually there's a place for carbohydrates in people's diets, I believe. But you have to have a healthy respect for them because they're the most likely to be overeating. Like, the desire to eat five steaks is not there for most of us. But you could pound a whole plate full of rice and then some, or pasta and then some, because they are much more chemically pleasing to the body.

所以我认为人们需要警惕碳水化合物的过量摄入，他们往往没意识到份量大小的影响。他们会说：'不，我吃了米饭和意面'。我也会说我每天都吃这些。但我吃的量可能没那么多。所以在这方面，份量意识是多数人缺乏的。那些隐藏的陷阱，比如很多食品中添加糖只是为了提升口感，特别是像酸奶这类产品对吧？

So I think people need to be cautious of over consumption of carbohydrates and they're not aware of portion sizes really impacting them because they'll say, No, I had rice and pasta. I would say, I have rice and pasta too every day. But I probably don't eat as much as that person does. So portion sizes when it comes to that is one of the areas people do not have a good awareness about. The kind of hidden offenders, I mean, there's sugar in a lot of things that is used just to make these things more appealing, especially, you know, like yogurts, right?

人们会吃底部带水果的酸奶，但那其实含糖量超高。我第一次中招是燕麦片。十几岁时看健美杂志说每个健美者早餐都吃燕麦，所以我买了桂格燕麦，但选的是那些小包装底部带红糖的——那些根本就是糖分炸弹。

People will have fruit on the bottom yogurt, but it's like loaded with sugar. Or my first experience was oatmeal. I was reading the bodybuilding magazines in my teens that every bodybuilder ate oatmeal in the morning. So of course I was buying Quaker Oats, but I was buying those little packets and they have brown sugar in the bottom. It's like, they're loaded with sugar.

它们和罐装原味桂格燕麦完全不同。当时我还以为自己做得对，其实大错特错——那些小包的含糖量比一碗Trix儿童谷物还高。

They were not the equivalent of Quaker Oats from a canister. And so here I'm thinking I'm doing something right, but I'm not because there was more sugar in that than there was in a bag or bowl of Trix cereal.

你看包装时重点看什么？我总先看糖分

What do you look for on package? I always look for sugar

和脂肪。这是我会关注的。膳食脂肪每克含9卡路里，而蛋白质或碳水化合物每克只有4卡。高脂肪食物热量密集得多。所以当餐盘里有任何形式的脂肪时，整道菜的热量会迅速攀升。

and fat. That's what I look for. So dietary fat, there are nine calories per gram of fat versus four calories per gram of protein or carbohydrate. They're much more calorie dense foods. So when you have fats on your plate in any way, shape or form, calorically that dish is going to increase pretty quickly.

因此必须谨慎对待。想要减肥并达到热量赤字状态，就必须让摄入少于消耗。这就是为什么我会关注脂肪含量。而糖分根本没必要摄入——我们的身体并不需要它，但它又极具诱惑性，让人难以戒除。

So you have to be mindful of them. If you want to lose weight and achieve a hypocaloric state to get there, you're going have to take in fewer calories than you're burning. That's why I would look at fat content. But sugar is just really not necessary. It's just one of those things that our bodies do not need and tends to be too inviting to the point where people have a hard time stopping eating sugar.

所以我认为最快捷的调整方式就是尽量减少食物中的糖分。然后我会关注蛋白质，因为蛋白质在改善肌肉脂肪比例方面大有裨益，同时能带来饱腹感。高蛋白食物能让你更快获得满足感，相比纯碳水化合物餐食。因此每次查看标签时我都看这三项：蛋白质、糖分和脂肪。

So I think that's one of the fastest ways to get yourself on track is try to minimize the sugar content in a food. And then I look for protein because I think that protein has a lot of benefits in terms of improving that ratio of fat to lean muscle and also for its ability to satiate you. So if you're eating a higher protein food, you're likely going to find yourself feeling satisfied and full faster than if it's just a carbo hydrate based meal. So those are the three things I look at every time I turn a label around: protein, sugar, and fats.

你的饮食结构是怎样的？

And what does your diet look like?

我早上吃早餐，通常——我还是给你说典型餐食吧。我会吃燕麦粥，甚至会在燕麦里加些南瓜罐头，补充维生素和矿物质，还有蛋白奶昔，可能再加些蛋白。这样能摄入充足蛋白质。午餐我通常吃烤鸡肉卷，每餐我都优先保证蛋白质摄入。

I eat breakfast in the morning and I have usually, again, I'll give you typical meals. I have a oatmeal. I even put like some pumpkin in the oatmeal itself, some canned pumpkin just for some additional vitamins and minerals, protein shake, and some, maybe some egg whites. So I get good amounts of protein And for lunch, I'll have like a grilled chicken wrap. Again, I'm trying to prioritize protein at every single meal.

我会搭配含糖量低的希腊酸奶。下班后通常会喝蛋白奶昔，因为我知道六点下班回家时孩子们会缠着要玩。我会先随便吃点垫肚子，等晚上健身完再吃正餐。不过我的健身时间在晚上10:30到11:00左右，所以晚餐要到午夜才吃。

And I'll try to have a Greek yogurt with that has limited sugar in it. Then I'll have a protein shake usually after work only because I know that when I get done with work, usually at 06:00, I come home, the kids are there, they want to play. I wind up just having something to tie me over realizing that my dinner's gonna occur later at night after my workout. What happens though is that workout occurs at around 10:30 to 11:00 at night. So dinner happens at around midnight for me.

晚餐始终以蛋白质为主，通常是鸡肉、牛排或鱼，再加上纤维碳水化合物。比如我喜欢毛豆，它蛋白质含量高，我也不担心其中的大豆蛋白——尤其是这么少的量，还有西兰花。

That's always, again, based around a protein first. So usually chicken or steak or fish and then fibrous carbohydrates. So it's going to be something like, I like edamame. It has good protein in it. And I'm not fearful of the soy protein that's there, especially in that limited amount, broccoli.

然后我会吃淀粉类碳水化合物，最爱的是红薯，所以会吃红薯或意面，或者两样都吃。

And then I have my starchy carbohydrates, which my favorite of all time is sweet potatoes. So I'll have sweet potatoes or pasta or both.

你午夜吃晚餐还是让我很震惊。那你什么时候训练？

I'm still shocked that you're eating dinner at midnight. Yeah. And that so what time do you train?

我大概10:30或11点训练到11:45左右。这时间不理想吧？但只有这个时间我能坚持。如果能改，我更想下午5点锻炼。

So I train around 10:30 or eleven until around quarter to twelve or so. Is that suboptimal? It's it's only optimal because it's when I can consistently do it. Okay. If I could change that, I would probably work out at 5PM.

但那个时间点总还有工作，大家还需要我。

You know? But I always find that there's still work going on. People still need me at that point in the day.

为什么不在早上？

Why not the morning?

我起床特别困难，属于那种要像僵尸一样迷糊十五分钟才能清醒的人。

I have a very difficult time waking up. I'm one of those people that act like a zombie for probably fifteen minutes before I'm feeling ready to go.

我也差不多。我可能吃饭有点晚，训练也有点晚，诸如此类。听你这么说，简直像在听我自己说话。我知道反驳的理由会是：史蒂文，如果你早点睡觉、早点吃饭，就能早起并在早晨训练了。

I'm very much the same. I probably eat a bit too late. I train a bit too late, etcetera. And as I'm listening to you, I'm almost listening to myself. And I know the rebuttal is that, well, Steven, if you went to bed earlier and you ate earlier, then you'd wake up and you'd be able to train in the morning.

那你醒来时感觉如何？是一睁眼就精力充沛，还是感觉...

Well, how do you feel when you wake up? Do you feel energetic as soon as you wake up, or do you feel

不。是的。我跟你很像。我醒得很晚。

No. Yeah. I'm very similar to you. I wake up late.

是啊。

Yeah.

如果我自然醒得晚，感觉就还好。但要是试图在早上7点叫醒我，很可能我前一天午夜或凌晨1点才睡，睡眠时间根本不够。不过作为本周赞助商——我是这家公司的投资者，标签ADA，标签ASA——我逐渐认识到：当我临近睡前吃东西时，身体其实无法真正入睡，因为整晚都能看到自己的静息心率居高不下。

And if I wake up late, then I feel fine. But if you try and wake me up at 07:00, the chances are that I went to bed maybe at midnight or 1AM. So there's not enough sleep taking place there. But having won this week for a while, here a sponsor, I'm an investor in the company, hashtag ADA, hashtag ASA. One of the things I came to learn was that when I eat close to the time I go to sleep, my body isn't actually asleep because I could see my resting heart rate so high through the night.

所以我的身体其实只是在消化食物，并没有在修复自身。因此，我今年的目标之一就是尽量不在晚上9点后进食。

So my body's actually just working on the food, so it's not restoring my body. So one of my goals for this year is to try and not eat after 9PM.

我认为这个目标有助于建立更规律的睡眠或就寝时间。因为我认为人们最需要明白的是，就睡眠而言，睡眠的规律性才是最重要的。即使睡眠总时长较短，实际上有27%的人报告每晚睡眠不足6小时，20%的人睡4到5小时。我自己就属于大多数夜晚睡5到6小时的那类人，因为我睡得晚，早上7点左右起床。

I think it's a good goal in terms of establishing a more regular sleep or time to go to bed. Because the number one thing I think people need to understand is that when it comes to sleep, the routine of sleep is what's most important, I believe. Even in cases of lower sleep totals, there's actually twenty seven percent of people report sleeping less than six hours a night and twenty percent of people sleep four to five hours. I actually fall into the category of sleeping probably five to six hours most nights because I get to bed late and I get up around 07:00 morning.

你会用睡眠追踪器吗？

Do you sleep track?

我不追踪睡眠。曾经用过一段时间。实际上我追踪过皮质醇水平，尽管我的总睡眠时间减少了，但皮质醇水平确实有所改善。现在存在一种可能性——虽然我还没测试过自己——但有两个基因确实与短眠综合征有关，也就是说，拥有这些基因的人可以少睡些，因为它们优化了清醒状态和脑干活动的基因表达，使人更容易醒来。

I don't sleep track. I did for a while. I don't sleep track. I actually, I've tracked my cortisol levels and my levels of cortisol have actually improved even as my my sleep total sleep time has diminished. Now there is, and I hold onto this as a possibility, but I haven't tested myself.

这种基因的缺点是只有1%到3%的人群具备。所以除非我在这方面特别幸运，否则可能是在进行一场注定失败的尝试。但我认为有些人确实能在较少睡眠下表现得比其他人更好。

There are two genes that are actually responsible for short sleeper syndrome, in other words, where you can get away with less sleep because it optimizes gene expression for wakefulness and brainstem activity that allows you to wake up easier. And the downside to that is that only one to three percent of the population has that. So unless I got really lucky in terms of that, then I might be playing a game that I ultimately can't win. But I think that there is a possibility that some people can operate better on lower sleep totals than others.

关于保持苗条这一点，人们最痴迷于消除的就是下腹部脂肪。这种顽固的腹部脂肪正好出现在

On this point of being lean, one of the things people are most obsessed with getting rid of is lower belly fat. This stubborn belly fat that occurs right

就在那里。

Right there.

就在我们这个小模特身上。你没有小肚腩。我们管这叫小肚腩。我和朋友们都这么称呼。可能身体其他部位都很瘦，但那里还是有点小肚腩。

Right there on our little mannequin here. You don't have a pouch. That's what we call it. Me and my friends, we call it a pouch. We can be, you know, very lean elsewhere but still have a little bit of a pouch there.

有些人认为做仰卧起坐是消除顽固腹部脂肪的方法。在你看来，答案是什么？

Some people think doing sit ups is the way to get rid of that stubborn belly fat. What is the answer in your view?

关键在于营养控制的严格程度。我说的严格程度不仅指选择的食物种类，还包括坚持这些选择的持续性。你能维持这种非常'干净'的饮食多久？我讨厌'干净饮食'这个词，因为通常人们说自己吃得干净时，往往第一个危险信号就是他们其实并没有做到。但我觉得这源于能否长期保持高度限制性的饮食方式。

It's the level of strictness of nutrition. And what I mean, the level of strictness is not just in the foods that you choose, but the consistency with which you choose them. So how long can you sustain this really clean diet? I hate the word clean diet because usually when people say they eat clean, it's actually the first thing it's a red flag that they don't. But I think it comes from having a sustainability to eat in a very restricted way.

男性增脂时，那里是最先堆积也是最后消减的部位。你提到我没有小肚腩，但说来可笑，当我开始看到身上有点脂肪时，就是出现在那里。因为那绝对是第一个堆积脂肪的地方。身体这种运作方式对我们的折磨在于，它采用这种自上而下的减脂模式。你会先从这里减脂，然后逐渐向下，最后才轮到腹部。

When men put on body fat, that is the first place to go on and the last place to come off. And one of the biggest areas for that, you mentioned that I don't have one, but I mean, as ridiculous as this is going to sound, when I start to see a little bit of fat on my body, it's right there. And it's because that is the absolute first place to go on. The shamefulness of how your body does this and what it does to us is that it kind of works from this top down approach. Like you'll lose fat first from here and then it kind of goes down and the last place is here.

所以是这种自上而下的模式。等到脂肪减到腹部时，你的脸部和颈部脂肪已经消失了。有时我看着镜中的自己会想：老兄，你都快瘦脱相了。我讨厌脸部凹陷的样子。但有时这就是保持精瘦体态要付出的代价，尤其是自然减脂时，因为身体就是这样消耗脂肪的。

So it works in this top down approach. By the time you get all the way down there, you've lost the fat in your face, you've lost the fat in your neck. Sometimes I look at myself in the mirror and I'm like, Man, you're gone. And I hate the way that my face gets sort of caved in. But it's sometimes the price that you pay in terms of maintaining a lean physique, especially naturally, because that's how your body starts to lose fat.

特别是随着年龄增长，胶原蛋白流失皮肤变薄后，挑战更大。但这种自上而下的模式有时也有好处，能让你先看到胸部下方的上腹肌。当你开始塑形时可能自己也注意到了：下胸部不再那么松弛，开始有了些轮廓。

Especially as you age, you start to lose collagen and skin thickness. It looks even more of a challenge. But this top down approach is sometimes good because it allows you to start to see like the upper row abs underneath the chest. So when you start to get into better shape, you might have noticed this yourself, you start to see like, Okay, my lower chest isn't as saggy anymore. It's actually starting to take some shape.

有趣的是，这其实会成为继续坚持的动力火花——我想继续进步。

Well, what's cool is that's actually that little spark of motivation. Like, I want to keep going.

我已经能看到上腹肌了。没错。

I can see the top ab. Right.

能看到最上面的腹肌了。就在那儿。我确实有腹肌。我真的有。虽然只有两块，但它们确实存在。

Can see the top ab. There it is. I can see I have them. I actually have them. I got a two pack, but I have them.

继续沿着这条路走下去。有时你需要稍微调整饮食，有时需要从日程中减少一晚的社交或饮酒。然后你会看到体脂进一步下降，开始出现第二排腹肌。这时问题就变成了：你有多大动力继续下去？需要或愿意做出多大程度的牺牲？这就是我常说的那个前提——这对你真的那么重要吗？

Well, you continue down that path. Sometimes you sharpen up the diet a little bit more. Sometimes you take one extra night of socializing or drinking out of the schedule. And you start to see it go even lower, and you start to get that second row of abs, then it becomes a question of how motivated you are to actually just continue and what level of sacrifice is required or is worth it to you to continue. And that's the caveat that I always say I mentioned early on, like, is it that important to you?

我可以告诉你，当体脂率在10%、11%、12%时，你会看起来棒极了，比98%的男性都出色。即使腰部还有一小块脂肪，你的腹肌依然可见。肩膀和手臂线条分明，某些部位还会爆出青筋。这样的状态既能享受健康益处，从审美角度相比最初也足以让你满意了。

Because I could tell you that at ten, eleven, 12% body fat, you're going to look amazing and you're going to look better than 98% of all men. So whether you had that little tiny area of fat around your waist, you're still going to have your abs. You're still going to have defined shoulders and arms and some veins popping out in other places. Is that good enough so that you experience the health benefits you already would you'd be there. Aesthetically, you're probably really happy with where you are now compared to where you came from.

而且你还能过上不必处处牺牲的生活。这就是人们需要权衡的——问问自己：这到底值不值得？

And you still get to live a life that's not as filled with sacrifice to get there. And that's the battle people have to to, wage and ask themselves, what is how worth it is it to me?

减肥本质上就是热量摄入小于消耗吗？我只需要摄入比消耗更少的热量？

Is the game of weight loss basically calories in, calories out? I just need to have less calories than I burn?

既是也不是。减肥确实需要热量缺口，但如果只计算热量而乱吃——比如只吃Twinkies蛋糕制造缺口，结果会完全不同。因为减去的体重类型取决于摄入内容。如果蛋白质不足，虽然体重会下降，但肌肉也会流失。若想最大限度保留肌肉，甚至可能在缺口期间轻微增肌，就必须优先保证蛋白质摄入。

Yes and no. So to lose weight, you're going to need to be in a calorie deficit. But if you took that approach and just ate whatever you wanted to, let's just say you ate Twinkies and a deficit, you're not going to get the same outcome because the type of weight lost is going to vary depending upon what you ingest. So if you don't ingest enough protein, you're just eating Twinkies, you might lose weight, but you're also going to lose muscle in the process. So if you want to deter the loss of muscle and maximize the retention of muscle and maybe, again, even slightly build in that deficit, then you're going to want to prioritize protein.

所以单靠热量差能减重，但人们真正追求的是在减重同时最大化保留瘦肌肉。想要特定体型和机能，这点至关重要。

So it's not just the calories in, calories out that will get you to lose the weight. But when you ultimately think people aren't just talking about weight loss, they really want to make sure that they're maximizing lean muscle at the same time that they're losing weight. If they want to look a certain way, function a certain way, it's going to matter.

关于腹肌最大的误解是什么？

What are the big misconceptions we have about abs?

以为做仰卧起坐就能减掉腹部脂肪——这根本没用。记得有个叫Laszlo的承包商，在建我家房子时...

To get rid of the body fat by doing those crunches and stuff. That doesn't work. I think that's probably the biggest misconception. I always remember Laszlo. Laszlo was a guy who worked on my house contractor when we were building it.

他经常来找我，典型的中年男性，体型尚可，日常工作也算活跃。他会说'老兄我得健身了'，我就问'你每周锻炼几天？'

He would come up to me because he was like the typical male. He was in pretty decent shape. He worked every day, active. He's like, I got to get in shape, man. And I was like, Well, how many days a week do you train?

他说，嗯，我其实不怎么锻炼。就做几个俯卧撑之类的。我说，那你可能得开始训练了。你的饮食怎么安排？我基本是想吃什么就吃什么。

He said, Well, I don't really train. Just do a couple of pushups and stuff. I said, Well, you're going have to probably train. What do you do for your nutrition? I kind of eat what I want.

我当时就说，好吧。但他其实不算超重，就是典型的那种。他问，直接告诉我该怎么做，我就想知道针对这个部位能做什么。有什么好运动推荐吗？

And I was like, All right. But he wasn't really overweight, but it's the typical. He goes, Just tell me what I could I just want to know what I can do for this. What's a good exercise I could do for this?

针对他的腹部脂肪。

For his belly fat.

对腹部脂肪。他就指着自己肚子。现在还有人相信只要做一两个特定动作就能减掉它。根本不是这样的。光靠运动是练不出腹肌的。

For the belly fat. It's just pointing at his stomach. It's like, there's still that belief that there's just an exercise or two that you need to do for that. That's not how it is. Abs are not going to be gotten through just the exercise.

关键永远是饮食。饮食决定体脂水平，这点压倒一切。当你足够瘦的时候，如果完全不做任何腹部训练，腹肌线条可能不会太明显，因为肌肉没得到发展。腹肌和二头肌、股四头肌没什么不同，都是可以通过锻炼发达的肌肉。

It's always about nutrition. Always about nutrition determines body fat levels above everything else. Now, when you get lean enough, if you're not doing any type of ab training, you'll probably have less defined abs because you won't have the development of that muscle. There's nothing different about the abdominals and the biceps or the quads. There's still muscles that can be developed.

由于腹肌的解剖结构，中间那条中线（腹白线）知道吧？那是腹直肌鞘的腱膜结构。通过卷腹或抗阻训练来锻炼肌肉——其实负重腹肌训练在这种情况下就很有效。

And because of the anatomy of the abs, there's that line down the middle in the tax, right? That's just caused by a suturing down of something called linea alba. It's just a tendinous sheath. When you develop the muscles themselves through either crunches or resistance training, right? Even weighted ab work is helpful in this case.

肌肉就像二头肌一样会生长。随着肌肉增长，肌腱鞘的附着位置不会变，所以肌肉会从那个区域更突出地生长出来，这样腹肌就更明显。但唯一的方法就是通过训练让腹肌肥大。

The muscles are just growing just like a bicep would grow. And as they grow, you can't change the suturing down of the tendon sheath. So they're sort of growing out more prominently from that area. So you get more visible abs. But that's the only way to really do that is through training to hypertrophy the abs.

但如果不先减掉覆盖在腹肌上的体脂，这一切都白搭——而减脂只能靠饮食控制。

But you're not going to get there if you don't first attack the body fat that's over them, and that's only going to come from nutrition.

有时候你会看到些年纪大的健美运动员，退役的那种，看起来有点浮肿。那是怎么回事？

You know, sometimes you see older bodybuilders, like former bodybuilders, and they kind of look a bit bloated. What is that?

那通常是使用合成代谢类固醇或生长激素导致的。正常情况下腹部不会那么鼓胀。除非是有疝气，比如腹内疝（不仅是腹股沟疝），可能造成局部隆起。但那种整体性的鼓胀，基本就是生长激素滥用的标志——药物导致内脏器官异常生长，把腹部顶起来。

That's usually anabolic steroid use that causes that or growth hormone. That doesn't generally come from natural occurrences where your belly gets so bloated like that. I mean, sometimes if you have different types of hernias, you can get hernias actually within the abdomen, not just in the inguinal, know, in the groin area. That could cause some of that distension in the abdomen, not that global bloating that you get there. That's really usually a telltale sign of growth hormone use, something that they've abused that causes the organs underneath to actually grow and cause distension pushing out of the belly.

那是器官在生长

That's the organs growing

是啊，仔细想想这画面其实挺令人不安的，这绝对不是什么健康的状态。而且你知道，走上这条路总会带来很多连锁反应。短期来看他们可能达到了理想的外形，但即便是在那些案例里——比如超大块头的奥林匹亚先生体型——我都不确定那种审美是否真的吸引我或大多数人。

Yeah, it's actually a pretty disturbing visual when you think about it, but it's certainly not a healthy thing to have. And you know, there's always a lot of repercussions to going down that path. You know, they might look short term the way they want to look. And I would argue that even in those cases, you know, the large, super large Mr. Olympia look, I don't even know if that was ever aesthetically appealing to me or even a lot of people.

但这绝对会留下很多后遗症。

But it definitely leaves behind a lot of damage.

现在不同年龄段的人都在这么做。甚至非健美运动员也不例外，我就知道好几个人很年轻就开始用睾酮替代疗法(TRT)和生长激素。我注意到他们出现了类似的体态变化，具体说不上来但...

And people do that at a variety of different ages now. Think even people that aren't training to be bodybuilders. I can think of several people that I'm aware of who have started taking TRT and growth hormones pretty young. And I'm actually seeing a little bit of that same body shape. I don't even know what it is, but

没错。现在TRT简直成了流行选择，我很反感这种趋势。我不想被当成反对TRT的人——我做过的相关视频里也强调过：有些人的睾酮水平确实低到必须通过医疗手段补充，这种情况我完全理解。

Yeah. I mean, think TRT is becoming such a prevalent path for people. I don't like that that's a prevalent path. I don't want to come across as somebody who is anti TRT because I've been reminded of that and that on some of the videos I've made about it that, look, Jeff, there's a lot of cases where people have extremely bottomed out testosterone levels and there's nothing medically that can be done other than replace the testosterone that's not being made. I completely appreciate that.

但正如你所说，TRT的流行很大程度上源于使用者分享的体验记录。现在人们把它当成了首选方案——为什么不在宣称自己睾酮低下之前，先挖掘自然潜力呢？有些人睾酮水平明明有四五百就开始用药，一旦走这条路就得终身依赖了。

But as you've noted, the rise in interest in TRT is coming from a lot of the documentation of people talking about their use of it and how it's physically changing them. And they're doing it at a rate like it's becoming option one. What about maximizing your natural potential first before declaring yourself as low testosterone, even at levels like a four hundred and five hundred and then going and using testosterone. You're going to be on that for the rest of your life if you pursue that path. Once you decide to replace your body's own natural testosterone level with exogenous testosterone, you're going to have to rely on that for the rest of your life.

虽然有人停药后能恢复自身睾酮分泌，但这并非必然。所以要做好心理准备：一旦开始，可能就要终身用药。

Now, people can get off of that and then try to restore their body's ability to produce testosterone, but that's not a given. So be prepared that once you go down that path, that's when you're going have to be on for the rest of your life.

你用过TRT吗？没有。以后会考虑吗？

Have you ever taken TRT? No. No. Would you ever?

如果未来能证明它确实安全有益——我特别想说百分百安全，因为这是我期望的——而且我确实深受身体机能衰退之苦的话，可能会尝试。毕竟我不愿放任自己衰老，想尽力保持状态。但迄今为止我都是自然训练，这种无需外力的成就感最让我振奋。

If it's proven down the road that it's something that could be beneficial and safe, I want to say, I want to I'm aching to say 100% safe because that's what I want, than maybe I would if I felt like I was really suffering from the loss or the change that my body was going through. Because I don't want to just let myself get old. I want to try to do what I can. But up till now, the journey for me has been completely natural and to do it in a way that it feels most rewarding because I haven't had to do anything. So I feel like I'm most inspired by my ability to keep going.

今年我就满50岁了。

And I'm I'm gonna be 50 this year.

那么让我们来谈谈长寿吧。当我们思考长寿以及如何让自己活得长久且在晚年保持强壮时，我们需要在哪些训练领域集中精力保持强健？又该把时间和能量投资在哪些方面？

What about let's do living long then. When we think about longevity and what it's gonna take for me to be live a long time but be strong into my later years. Where what areas do I need to focus on training and staying strong? And where do I need to invest my energy and time?

这就是为什么我说，如果你想看起来像运动员，就必须像运动员一样训练。因为他们训练的显著特点是多方面的。你不能只发展单一素质就成为优秀运动员。即便以腕力选手为例——我并非贬低他们——这种看似单一维度的运动员，也需要握力、前臂力量和肩袖力量才能扳倒对手。

So this is where I think when I say, if you want to look like an athlete, you got to train like an athlete. Because, like, the hallmark of their training is that it's multifaceted. So you can't just have one element developed and be a great athlete. Even if you look at someone as one dimensional I'm not saying this to put them down but one dimensional as an arm wrestler, right? They could have grip strength and forearm strength and rotator cuff strength to be able to actually turn somebody over.

但如果他们营养不佳、睡眠不足、恢复不良，很可能就会失败，特别是因为神经输出和握力与恢复能力直接相关。若不能全面发展多项素质，就无法达到最佳状态。所以当大众追求更健康、感觉更好时，这绝非单一因素。首先我认为，制定以增肌和力量建设为核心的训练计划至关重要。正如我之前所说，过了50岁后，每十年自然流失的力量高达8%到10%。

But if they have poor nutrition, poor sleep, poor recovery, they're likely going to lose, especially because your neurological output and grip is directly correlated to your ability to recover. If you don't have more than one element developed, you're not going to be your best. So when people are looking, the general population is looking to become healthier and feel better, it's not going to be one thing. First and foremost, I believe that getting on a training plan that prioritizes the building of muscle, so hypertrophy and strength building, is going to be really important. Because we are going to again, like I talked about before, you're going to naturally lose strength every passing decade, up to 8% to 10% per decade as you pass the age of 50.

因此必须采取措施延缓这个过程。通过力量训练和有目的的增肌举重可以显著减缓衰退。但你必须坚持这样做。大脑会衰老，所以需要挑战平衡能力、维持肌肉募集能力——因为神经元放电速度会逐渐变慢。

So you need to make sure that you are doing something to stave that off. You can dramatically slow that down by engaging in strength training and engaging in regular weight training with the purpose of trying to build muscle. But you have to do that. The brain ages. So having challenges to your balance, having challenges to your ability to maintain muscle recruitment, Because that's, again, neurologically, neurons start to fire at a slower pace.

这些都需要训练：反应能力、平衡练习都是人们可以实施的小方法。我总记得见过一位老人，他在后院自建了障碍训练场。

You need to train these things. Reactivity, reaction skills, again, balance drills. These are all little parts of things that people can do. I always remember seeing this old man. He had an obstacle course he built.

不知你是否看过那个视频——他89岁了，每周都会在自建的障碍场里新增一个项目，有平衡木、攀爬网等各种装置。

I don't if you ever saw this, but it was a video. He was like 89 years old. And he made this obstacle course, and he used to add every week or so. He'd add one more obstacle to his course, and he built it in his backyard. It was like a balance beam and then a net that he had to climb and all these things.

他每天都会跑一次这个障碍

He used to run the obstacle course once a

场。哇。

day. Wow.

他说会不断寻找新方法挑战身体，让大脑始终猜测下一步要做什么。无论这些训练是否是他讨厌的——可能正是这些厌恶的项目促成了进步——关键在于通过全面多元的训练保持体能，将平衡和反应训练纳入计划非常重要。随着年龄增长，跌倒风险呈指数级上升，这与我们稍后会讨论的胸椎活动度丧失有关。

And he said that he would try to find new ways to challenge his body so that he would keep his brain guessing as to what's next. And again, whether or not he was finding this thing to be something he didn't want to do, maybe it was also feeding into his increases because he was doing the things he hated to do. But the idea was he maintained his fitness by being completely multifaceted and by incorporating some of these balance and reaction type drills into his approach because it is important. The fall risk increases exponentially as you get older. A lot of it has to do with something we'll talk about with the thoracic spine and losing mobility there.

但必须考虑这些因素。柔韧性和灵活性也与此相关。我常说的金字塔理论：就像旧版营养金字塔底层代表所有需要打基础的项目，然后逐步细化向上发展。

But you need to factor those types of things in. Flexibility and mobility feed into that. You can't I always talk about there's pyramid, right? If you look at the old nutrition pyramid, there's a bottom which is supposed to represent all the things you're supposed to work on. And then it kind of fine tunes and works its way up.

在金字塔的底部，大多数人会说是力量。你必须保持你的力量。然后在这之上，你需要保持你的肌肉量，也就是你携带的瘦肌肉量。再往上，是由于这两个属性而具备的体能表现能力，也就是实际做事的能力。如果是运动员，他们的技能训练会位于最顶端。

At the bottom of the pyramid, most would say, is strength. You've got to maintain your strength. And then above that, you've to maintain your muscle mass, like the amount of lean muscle you carry. And above that, your ability to perform because of those two attributes, so to be able to actually do things. And if it was an athlete, would be like their skill work would be at the very, very top.

所以如果你是棒球运动员，你挥棒有多好？你接滚地球的能力如何？这些都是位于顶层的技能训练。

So could you if you're a baseball player, how well do you swing the bat? How well do you feel the ground ball? It's top level skill work that comes up here.

心血管健康包含在内吗？

Is cardiovascular in there?

心血管健康也包括在内。是的。你的体能状况会根据你交谈的对象、长寿和表现以及你从事的运动项目，位于力量之上或之下。现在我认为整个体系之下还有几个基础要素。它就像一棵树。

Cardiovascular is in there as well. Yep. Your conditioning would be right depending upon who you talk to in terms of longevity and performance and the sport you play, it's going to fall right above or below strength. Now, I would argue that there's a few things underneath the whole thing. It's just a tree.

你看到地面上的树，但看不到根系。而金字塔坐落在地面上。但金字塔之下是什么？是根基——你的稳定性、柔韧性和活动能力。因为如果我找一个能深蹲600磅的最强壮的人，但让你站在平衡球上做同样的动作，你就做不到了。

You see the tree above the ground, but you don't see the roots. And the pyramid sits on the ground. But what's underneath the pyramid, the roots, your stability, your flexibility, your mobility. Because if I took the strongest person that could squat 600 pounds, but now I'm going to put you on a stability ball and tell you to do the same thing. You're not doing it.

我刚刚剥夺了你惊人的力量，因为我拿走了你的稳定性。如果你因为缺乏活动度或柔韧性而无法达到身体的某些姿势，那么我也削弱了你现有的力量。力量还在那里，但无法表现出来，因为我剥夺了稳定性。所以长寿和健身的真正根基在于保持活动能力、柔韧性和稳定性的能力。

I just took away your amazing strength because I took away your stability. And if you can't obtain certain positions of your body because you lack the mobility or lack the flexibility, then I've also taken away and I've weakened the strength that you have. It's there. Your strength is there, but it can't be expressed because I took away the stability. So the real root of longevity and fitness is really in your ability to maintain mobility, flexibility and stability.

柔韧性是肌肉长度及改变肌肉长度的能力。活动度是关节活动范围，即关节在完整运动范围内活动的能力。所以这是肌肉或关节的问题。概念相同，但作用在不同元素上。

Flexibility is the muscle length and in the ability to change the length of the muscle. Mobility is the joint excursions, the ability to move your joints in their full range of motion. So it's a muscle or joint thing. Still the same concept, but they're working on different elements.

你认为人们意识到这有多重要吗？你觉得他们喜欢做这些训练吗？

Do you think people realize that that's so important and do you think they enjoy it?

不，我觉得人们讨厌这个。我是说有些人喜欢。如果你练习瑜伽、普拉提，你可能会很快体会到这类改善活动度和柔韧性的运动带来的舒适感。但对普通健身者来说，不是的，他们要么在离开健身房前最后做一下，要么根本不做。我认为这会大大影响他们的感受。

No, think people hate it. And I think that I mean, some people like it. If you're into the practice of yoga, Pilates, you will likely gain a quick appreciation for how much better you feel when you do those types of exercises that will improve mobility and flexibility. But for the average gym goer, no, it's either going get relegated to the last thing they do before they leave the gym or not at all. And I think that that's going to have a big impact on how well they feel.

我认为当人们谈论青春之泉时，拉伸和活动度训练可能是让人感觉最好的东西。我听过有人这么说，我几乎完全同意。但我觉得如果你只是身体柔软灵活但缺乏力量，你永远无法达到应有的功能能力。其实我可以用这根弹力带演示——如果一个人只是完全柔韧，试着把弹力带弹到桌子对面，我无法产生足够的张力来完成这个动作。

I think that when they talk about the fountain of youth, stretching and mobility is probably the thing that makes people feel the best. I've heard that people say that, and I agree to almost a full extent. But I think that if you are just limber and loose, but you lack the strength, you are never going to be as functionally capable as you can. Actually, I have this band to sort of show that. Like, if somebody was just completely flexible, right, and you were trying to shoot this band across the table, I don't have a lot of tension to be able to generate to get any kind of force to do that.

恰恰相反，如果一个人很强壮，甚至肌肉发达，我在这里没有任何灵活性来再次创造弹性输出或产生大量力量。但如果我使用这条弹力带，找到最佳的灵活度，同时结合肌肉力量与张力，我就能以更大的力量和更轻松的方式将弹力带投射得更远。我们的目标不应仅限于运动员追求这一点，而应是拥有恰到好处的肌肉张力与力量能力，同时兼具灵活性与活动度。因为只有达到这种平衡，你才能真正发挥出最佳表现。

On the contrary, if somebody was strong, maybe even muscle bound, I don't have any flexibility here to, again, really create much of an elastic output here or to get a lot of force generation. But if I were to take this band and sort of get that optimal amount of flexibility, but also the strength in this case, the muscles, the tension I could shoot that band a lot further with a lot more force and a lot more ease. Our goal should be not just athletes should be striving for this but our goal should be to have the right amount of muscular tension and force capability with the flexibility and mobility. Because that's only at that point that you actually can express probably the best performance possible.

我需要投入多少努力才能变得更灵活并改善我的活动能力？

How much work have I got to put in to become more flexible and to improve my mobility?

不需要太多。关键在于坚持。我认为即使每天花五到十分钟拉伸紧绷部位就足够——这因人而异。我在棒球界时就一直强调，每个球员都会从我这里获得个性化方案，这些方案都基于全面评估结果。

Not much. It just has to be consistent. So I think if you were to devote even five to ten minutes a day of stretching the areas that are tight and again, this is very individual. One thing that I always stressed even when I was in baseball, every player from me got an individual program. And it was based off of a comprehensive assessment.

我会对每位球员进行评估，你会发现根据位置需求、体型等因素，需要特定训练方案来维持最佳状态。某些部位会变得紧绷，有些肌肉群需要额外强化。人们必须愿意：第一，找出自身短板；第二，切实执行针对这些短板的训练计划。当你有了这份全面清单后，其实不需要每天花一小时来做这些。

So I would go through the assessment of each player and you would find that either based on position and the demands of that position, body type, you would find certain requirements of a program that needed to be in place to maintain optimal health. You would get tight in certain areas. You would have things that would need to be strengthened more than others. People have to be willing to, A, seek out where the deficits are and, B, to actually pursue a program that would work on those deficits. And then when you have that, again, the comprehensive list doesn't have to be an hour a day of doing those things.

你只需优先处理清单内容，每天额外专注五到十分钟即可。有趣的是，我制作了很多'每天早上做这个''每天早上做那个'的视频。

You prioritize that list, and you focus on five to ten minutes of extra work with it. It's funny. I make a lot of videos on, hey, do this every morning. Do that every morning. Do this every morning.

但这些只适用于视频中提到的特定短板人群。有人以为必须把所有训练组合成另一项'事业'才能见效，这完全没必要。选择最具影响力的项目就行。我认为拉伸训练并不需要长时间持续。

But it's only appropriate to the people that have the deficits that I highlight in the video. People think they have to combine all of those things into a whole separate career in order to be able to pull them off. That's not necessary. You find the ones that have the biggest impact. But I don't think that having doing stretching requires long duration of these things.

它只需要持之以恒。

It just simply requires consistency of them.

你提到有五个关键训练能最大程度延长寿命并提升生活质量，它们与这个理念相辅相成：单腿罗马尼亚硬拉、深蹲触地、相扑站姿保持、后链俯卧撑和髋外展。能示范这些动作吗？当然。

You say that there are five key exercises you need to be able to maximize your longevity and quality of life that kind of dovetail into this. The single leg Romanian deadlift, the squat and reach, the sumo stance hold, the posterior chain push up and hip abductions. Can you show me these workouts? Sure.

从我的所处空间可以看出，这些训练不需要很大场地，极易操作。它们具有可调节性且入门门槛低，无论你的能力水平如何都能完成。好。

As you can see from the space I'm in, you don't need a whole lot of room to be able to do these exercises. They're incredibly accessible. They're actually scalable with a low barrier of entry. So no matter what level of ability you bring to these exercises, you're gonna be able to do them. Alright.

第一个动作看似简单，但需要平衡能力。它还能教会我们一个关键生物力学要点——髋关节铰链。这叫单腿RDL：想象身后有个打开的抽屉，你要用臀部把它推上。

So the first exercise up here is pretty simple, but it does demand some balance. And it also will teach us a very critical biomechanical requirement, which is a hip hinge. So it's called the single leg RDL. What you wanna do is you wanna hinge. Pretending that there's a drawer behind you that's open, you're gonna close it with your butt.

接着你向前伸手，同时向后踢出另一条腿并激活那侧的臀肌，将其抬起以形成一点反向平衡。你的目标是看能否坚持到10次而不失去平衡或让另一只脚触地。下一个动作是我们称之为深蹲伸展的练习。我们像这样蹲到地面，呈深蹲姿势，将手肘固定在膝盖两侧。明白吗？

Then you reach forward, but at the same time, you kick back the opposite leg and engage the glute on that side, lifting it up to create a bit of a counterbalance. So your goal is to see if you can get even up to 10 without losing your balance or having that other foot have to contact the ground. Next exercise is something that we call a squat and and reach. And what we do is we get down to the ground like this, down to a squatting position, and we anchor our elbows into the sides of our knees. Okay?

然后从这里开始，我们用一只手支撑，向上伸展并旋转，头部随着动作尽可能高地朝向天空。这个动作的目标是尝试保持这个姿势长达六十秒。这正是当我们长期保持这种不良姿势时会丧失的能力。对吧？比如用电子设备或电脑时，我们的胸椎——脊柱的上部——会变得圆曲。

And then from here, we post up on one hand, reach up and rotate, and follow it with your head as you go up as high as you can to the sky. Now the goal here is to try to hold this position for up to sixty seconds. That is what is lost when we get into these chronic positions like this. Right? With our devices at our computers, we get to this rounded thoracic spine, this upper portion of the spine.

做这个动作能恢复我们缺乏的灵活性。接下来是相扑深蹲站姿，一种深蹲静态保持动作。它源自马步，能锻炼髋部灵活性和稳定性。对吧？

Doing this will give us the mobility that we're lacking. So the next thing is something we call a sumo squat stance. It's a squat stance hold. And it's based off of something called the horse stance, which again, we work on getting hip mobility and hip stability. Right?

我们仍要在三个平面锻炼髋部。具体做法是双脚分开下蹲到这个姿势。初学者版本可以简单地将手肘撑在大腿上稍作支撑。但我要看到尽可能挺起的胸部，就像刚才旋转动作中保持胸椎伸展那样。因为当脊柱伸展时，肩膀会自然调整，姿势会从这种蜷缩状态转变为这种挺拔开放的姿态。

And again, we're gonna still work on the hip in all three planes. So what we do is we get down, feet wide, and squat down into this position here. Now the beginner version of this is to simply keep your elbows on your thighs for a little bit of support. But what I wanna see is tall of a chest as I can get, the same way that we just did through that rotation to maintain that area of the spine, that thoracic spine, and getting extended. Because we know that when that spine is extended, the shoulders will go with it, and the posture will get away from this position and more to this open upright position.

如果不做初学者版本，我们就交叉双手。懂吗？保持下蹲姿势，向上向外伸展。根据个人能力，保持这个动作30秒到60秒。

If we don't do it in that beginner format, then what we're gonna do is cross the hands over. K? Get in that down position, reach up and out. K? That is a thirty second hold up to a sixty second hold depending upon how far you can take it.

接下来要稍微锻炼上半身。上半身仍应能完成俯卧撑——这个常被用作上肢力量基准的动作。但我们可以用能同时锻炼前后链肌群的方式来做，称之为后链俯卧撑。做俯卧撑时，双手要位于肩膀正下方。

The next thing we do is we gotta work on that upper body a little bit. So the upper body, it should still be able to do the exercise that is oftentimes the benchmark for upper body strength, is the push up. But we can do it in a way where we get bigger benefits both front and backside. So we call this a posterior chain push up. For a push up, you want those hands underneath the shoulders.

懂吗？我先示范一次，然后一起做。你要完全推起到伸直状态，同时保持股四头肌和臀肌紧绷。收紧臀部，通过收缩股四头肌伸直膝盖，形成稳固的平板支撑姿势。

K? I'll demonstrate one, then we'll do it together. You wanna be able to push up all the way to full extension. You also wanna have tightness through your quads and glutes. So you squeeze your butt together, you straighten your knees out by contracting your quads, and then you get a good firm holding plank position here.

下放时，普通人会停在这里或不做全程。你要完全下放到地面。此时将双手向前滑动，脚尖点地，保持股四头肌收缩紧绷，然后抬起成超人姿势。从这里开始，你将训练从脚跟到指尖的整个后链肌群。明白吗？

Now when you go down, normally people would stop here or they wouldn't come up all the way. You go all the way down to the ground. At this point, you slide your hands out in front of you, point your toes, keep those quads contracted, squeezed tight, and then lift up into what we call a superman. Right from here, you're gonna train all the muscles in your posterior chain from the back of your heels all the way up to the tip of your fingers. Right?

放下身体。双手滑回。推起成稳固的俯卧撑姿势。保持稳定性。再次下放。

Come down. Slide it back. Come up into that good firm push up. Don't lose any of that stability. Come down.

滑动上抬。最后一个动作看似简单却极具功能性——侧卧髋外展。我们像这样摆好姿势。

Slide up and lift. The final thing is something that looks so darn simple, but it actually has a lot of functional carryover. We're talking about just a side lying hip abduction. Okay? And what we do is we get in this position here.

我们将脚尖朝前下方点地。你要做的就是把脚尖直直指向地面。好，然后，你要把腿向后滑动，尽可能远，再抬起。就在你完成最后抬起的动作时，你会感受到臀部这里，尤其是臀中肌的收缩。

We position our toe down in front of us. You wanna basically point your toe down into the ground. K. From there, you're gonna slide your leg back behind you, k, as far as you can take it and then lift up. And right when you do that final lift, you're gonna feel a contraction right here in the glutes, in particular, in the glute medius.

这块肌肉控制着髋关节的旋转元素，以及保持稳定和力量，即使在日常行走时也需要它来推动身体，防止臀部左右下垂。你不想让这种情况发生。你要能够保持这个姿势30到60秒。人们常犯的错误是为了感觉自己在抬腿，会转动身体让髋屈肌来完成抬举动作。记住，我们不需要髋屈肌来做这个抬举动作。

That's the muscle that's controlling that rotational element of your hip joint and the stability and the strength that's needed to propel your body even on a regular walk without your hips dropping down side to side. You don't wanna let that happen to you. You wanna be able to hold this position for thirty to sixty seconds. Some of the mistakes people make is in order to feel like they're getting a lift, they'll just rotate their body to let the hip flexor do the lifting. Remember, we don't need the hip flexor to do the lifting.

我们希望臀中肌来完成抬举，所以你要确保在整个过程中身体始终朝前。就是这样。这就是五个要点。快速、简单且极其有效。不需要花哨的器材，不需要健身房，只需要一点空间和坚持。

We want the glute medius to do the lifting, so you need to make sure that you're rotated forward the entire time. And that's it. There's the five essentials. Quick, simple, and incredibly effective. No fancy equipment, no gym required, just a little bit of space and consistency.

现在回到《CEO日记》的演播室。

Now back to the diary of a CEO studio.

这一改变彻底转变了我和我的团队的运动、训练和身体认知方式。当丹尼尔·利伯曼博士做客《CEO日记》时，他解释了现代鞋子的缓冲和支撑如何让我们的脚变得更弱，无法发挥其自然功能。我们失去了脚部的自然力量和灵活性，这导致了背痛和膝盖疼痛等问题。我已经买了一双Viva赤足鞋。我给丹尼尔·利伯曼看了，他告诉我这正是能帮助我恢复自然脚部运动并重建力量的鞋子类型。

This one change has transformed how my team and I move, train, and think about our bodies. When doctor Daniel Lieberman came on the Diary of a CEO, he explained how modern shoes with their cushioning and support are making our feet weaker and less capable of doing what nature intended them to do. We've lost the natural strength and mobility in our feet, and this is leading to issues like back pain and knee pain. I'd already purchased a pair of Viva barefoot shoes. I showed them to Daniel Lieberman and he told me that they were exactly the type of shoe that would help me restore natural foot movement and rebuild my strength.

但我想我得了足底筋膜炎，突然之间我的脚开始一直疼。之后，我决定开始通过穿Vivo赤足鞋来强化我的脚部。利物浦大学的研究也支持这一点。他们表明，穿Vivo赤足鞋6个月可以将脚部力量提升高达60%。访问vivobarefoot.com/doac，并使用我的赞助代码diary20，可享8折优惠。

But I think it was plantar fasciitis that I had where suddenly my feet started hurting all the time. And after that, I decided to start strengthening my own foot by using the Vivo Barefoot. And research from Liverpool University has backed this up. They've shown that wearing Vivo Barefoot shoes for 6 months can increase foot strength by up to 60%. Visit vivobarefoot.com/doac and use code diary 20 from my sponsor for 20% off.

强壮的身体从强壮的脚开始。这些锻炼的背景是什么？你为什么选择这些锻炼，它们传递了什么信号？你是说如果我能完成这些动作，就说明我可能具备相应的力量和灵活性吗？

A strong body starts with strong feet. And what is the context there with those workouts? Why did you choose those workouts and what do these kind of signal? Are you saying that if I'm able to do those, then there's a probability that I have the strength and flexibility Yeah, conducive with

这些是很好的标准练习，能大致衡量你多年来因缺乏锻炼而积累的不足。你应该保持完成这些动作的能力，因为它们至少能反映你在腹股沟灵活性或髋外展肌力量上的整体水平。因为髋外展肌——如果你看大多数腿部练习，比如深蹲、硬拉——它们发生在矢状面，也就是前后平面。我最喜欢的练习之一是弓步，对吧？我超爱这个动作。

those are good standard exercises that will measure at high level how much of a deficit you've acquired over the years from not doing them. So you should maintain the ability to do those exercises because they're going to reflect the global approach at least to working on flexibility in your groin or working on the strength in your hip abductors. Because the hip abductors, if you look at most leg exercises, the squat, the dead lift, they're occurring in the sagittal plane, which is this front to back plane. One of my favorite exercises of all time is the lunge, right? I love the exercise.

但它仍然是在这个前后平面上进行的。进行其他两个平面的练习，尤其是通过旋转，但锻炼这个额状面（左右方向），对于培养一个力量全面的人非常重要。因为它们不是主要的练习动作——比如我展示给你的侧卧抬髋，它不会是你优先列表上的重要练习。你会先做深蹲，可能永远不会做那些。但这不意味着那块肌肉不重要。

But it's still occurring front to back in this plane here. Getting exercises that work the other two planes and mostly through rotation, but working this frontal plane, this side to side, is really important to producing a complete person with complete levels of strength. And because they're not the primary exercises that do that, like that side lying hip raise that I show you is not one of the big exercises that are most important that are going to be up on your list. You're going do your squats first and you're going to maybe never do those. But it doesn't mean that muscle didn't matter.

那些肌肉的存在是有原因的，它们需要被锻炼。我记得很多次，我带一些最强力的棒球运动员，那些领先的全垒打手，测试他们的髋关节内旋或外旋力量，结果弱得惊人，真的非常弱。你会想，这怎么可能？因为它从未被直接训练过。这会有连带影响吗？

Those muscles are there for a reason and they need to be developed. I remember so many times taking some of the most powerful baseball players, leading home run hitters, and then testing their hip internal or external rotation strength and it being incredibly weak, like incredibly weak. And you say to yourself, how is that even possible? Because it was never actually directly trained. And does it have a carryover?

显然，他们在赛场上的表现非常出色。我仍然认为这会对提升赛场表现产生持续影响。但更重要的是，其中一名球员整个职业生涯都饱受膝盖疼痛困扰，并因此错过了多场比赛。如果没有这些伤病，他的职业生涯数据会是什么样呢？

Obviously, they're doing really, really well in terms of their performance on the field. I still think it would have a carryover to improve performance on the field. But more importantly, one of the players in question actually wound up having a lot of knee pain throughout his career. And there are missed games because of knee pain. What could his career stats have looked like?

他们已经是名人堂级别的选手。但如果没有错过那些比赛，他的职业生涯数据会如何？这些训练或许不能直接提升表现，但能让他保持更健康的状态，避免其他问题。我认为这些细微动作能真实反映潜在问题，而且妙处在于任何人都可以练习。

They're already Hall of Fame worthy. But what could his career stats have looked like if he didn't miss all those games? So they may not have improved performance directly, but they could have kept him healthier and having other issues be avoided by doing them. So I think that these types of smaller movements are really revealing of what might be going on underneath. And the nice thing about those is that anybody can do them.

比如，不需要健身房，不需要复杂设备。对于只想了解自身状况的人来说，这些是绝佳的评估工具。

Like, it doesn't require a gym, doesn't require an elaborate setup. They're really good assessment tools for people who just want to see where they stand.

你为什么带着这个系领结的骷髅？

Why did you bring the skeleton with you with the bow tie?

说到领结，他穿得比我还正式呢——我得换上T恤。这是雷蒙德，X光（X-Rays）是他的全名，雷蒙德是简称。我大概在2011或2012年把他组装好的。

The bow tie, I mean, he came dressed even more than I did. Have to get my T shirt. But this is Raymond. So x rays is his full name, and then Raymond became his short name. So I broke him out, god, probably in 2011 or 'twelve.

他很快就成了粉丝最爱。我觉得人们喜欢这种视觉呈现。对我来说，他活动性不太好——失去了小臂，这边也没有另一只手臂。

And it became a fan favorite pretty quickly. But I think people like the visual. And for me, he's not the most mobile guy. He's lost his lower arm. He doesn't have another arm on this side.

而且他活动确实不太灵活。但重要的是——

And he doesn't really move that well. But what is important is-

他也没有腿。

He's also lost his legs.

确实没腿了。那边倒是有条腿可以用...但我们需要脊柱。你看，我特别关注空间活动能力，而旋转能力可能是最大的缺陷所在，这是我们退化最严重的部分。

He's lost his legs. I got a leg over there if we But need the spine. See, me, again, I focus a lot on the ability to function in space. And rotation is probably the area of biggest deficit. It's what we lose the most.

这是因为脊柱中负责躯干功能性旋转的主要区域在胸椎部分。自我检测时，可以定位在颈部底端——也就是颈根与肩膀高度处，向下延伸至肋骨笼末端。胸椎的影响极其深远，因为它需要在两个不同运动方向间分配活动范围。

And the reason for that is because the area of the spine that's most responsible for functional rotation of the torso is going to be here in the thoracic spine. So what that is, is anybody that wants to measure on themselves is right at the bottom of the neck. So the base of the neck, the height of the shoulders, and it runs down just to below the rib cage. So right where the rib cage ends is where the thoracic spine ends. It has so many far reaching implications because it shares its range of motion between two different directions.

所以它能够前后活动。再次强调，他可以向前弯曲和向后仰。我们可以向前瘫坐，也可以向后伸展。对吧？

So its ability to go front to back. Again, he can bend forward and back. We can slump forward. We can go back. Right?

理想情况下，这个区域需要有约屈曲度和约伸展度。就我们这样坐着，可能不知不觉就会有点这种姿势——当我们放松聊天时，身体会有点前倾驼背。当你过度使用这个方向的运动时，想象人们整天看手机或伏案工作的样子，你就会逐渐丧失向后伸展的活动能力，变得过于前屈。

You want to have ideally about of flexion in that area and about of extension through that area. And just us sitting here alone, we probably tended to get a little bit of this posture while we were getting comfortable and talking. We kind of get a little bit rounded out. When you use up motion in this direction and imagine what that looks like when people are on their phones or at a desk all day you're going to start to lose the motion into extension. You're going to get too flexed.

每丧失一度前屈能力，实际上就会直接丧失一度的旋转能力。因为这两个动作是联动的，活动度是共享的。如果你想增加这个方向的运动幅度，另一个方向的幅度就会减少。我有个道具，让我拿一下。

Well, every time you lose a degree into flexion, you actually lose a direct degree into rotation. So you're because you're sharing that motion. The motion is only available in a combined way. So if you want to take up motion in this direction, there's going be less motion available here. I have a thing if you let me grab this.

把这个放在你背上。

Put this over your back.

放我背上？

Over my back?

对，就这样。用这个？没错。现在让自己向前瘫坐。

Yep. Just like this. With this? Yeah. Now allow yourself to slump forward.

假装你在看手机，明白吗？保持这个姿势。肩膀朝一个方向转动，保持前倾。好，现在瞄一眼你身后那个装置的准星，看看你指向哪里。

Pretend you're on that phone, right? Get there. Just turn from the shoulders in one direction, slumped over. Okay. Now take a peek down the barrel of that thing behind you and see where you're pointing.

看看你旋转了多少度？对。好了，现在回来，重置姿势。现在找回你胸椎段失去的活动度。

How about how far rotated you are? Yeah. All right, cool. Now come back, reset yourself. Now take back that mobility that you lost through your thoracic spine.

我感觉背部肌肉很紧绷。

Like I'm getting cramped in my back.

那是你的旋转肌群在发力。现在立刻挺直身体，保持优美姿势。假装我正在监督你，明白吗？保持住。

There's your rotator cuff. So get yourself up right now. Nice posture. Act like I'm watching, right? So get there.

现在继续往那个方向转动。你又转了多少？

Now go ahead and rotate again in that direction. How much more did you get?

大概又转了20%左右。

Yeah, I got another like 20%.

对。保持胸椎伸展能维持你的旋转能力。在空间中旋转的能力是我们最重要的功能性需求之一。当

Right. So maintaining thoracic extension maintains your ability to rotate. The ability to rotate in space is one of the most important functional requirements we have. When

你

you're

年纪渐长时跌倒，你很可能会本能地伸手抓住东西以重新控制身体，避免重重摔倒甚至摔断髋骨。对运动员而言，功能性表现全在于旋转。你通常不会只在一个平面上这样移动。无论是美式还是其他足球运动员，你时刻都在旋转。作为足球运动员，你通过跨身踢球产生力量；棒球投掷也完全依赖旋转。

falling as you get older, you're likely reaching spontaneously to grab something to regain control before you crash down and maybe break a hip. Functionally, an athlete, your ability to perform is all about rotation. You you don't usually just move in one plane like this. If you're a football player, American or not, you're rotating all the time. You generate force as a soccer player by kicking across your body, By throwing a baseball, it's all about rotation.

必须保持旋转能力。但我们丧失的是脊柱伸展能力。50至60岁之间，人们会失去这个部位25%到35%的活动度。

You need to hold on to rotation. But what we lose is the ability to extend at our spine. By the age of between 50 and 60, people will have lost 25 to 35 of their mobility in this area.

确实能看到。老年人看起来僵硬，动作像机器人一样。

See it as well. See when people get older, they look stiff and they kind of look robotic.

太可怕了。我祖母——愿上帝保佑她的灵魂——活到了97岁。但那个年纪时，她简直成了直角。她用助行器走路，

Awful. My grandmother, God bless your soul, she lived at 97 years old. Wow. But at that age, she was literally a right angle. She was literally She had a walker.

整个人完全佝偻在助行器上，几乎无法直起身。她完全丧失了伸展能力，因此根本无法旋转。从功能角度看，我认为最重要的动作就是通过躯干旋转来完成各种活动。

She was completely bent over at that walker. Could hardly get herself back up. She had lost all of her extensions. So she could not rotate at all. And again, functionally, it's the most important movement you can make, I think, is to be able to rotate through your torso to be able to do things.

所以人们需要重新关注——回到那个核心理念：该关注什么？我可以告诉你保持力量的好方法。但如果为了练就深蹲力量而牺牲了胸椎旋转能力，我不能认为你是真正健康的人，因为你放弃了最需要保持的能力之一。

So I think that people need to focus on again, you go back to that whole concept of like, what do you need to focus on? Well, I could tell you some great exercises to do to maintain your strength. But if in the process of getting a really strong squat, you've also lost thoracic rotation, I can't deem you to be a really healthy individual because you've given up one of the most important things that you need to maintain.

因为我曾以为衰老后变成那种直角姿势是不可避免的。你看到很多老年人都是弯腰驼背的，就会想：他们为什么不直接挺直身子呢？

Because I thought that aging and then basically turning into that right angle was just inevitable. Because you see it in so many older people, they often are bent over. And you kind of think, Well, why don't they just stand up?

是的。但这其实是不可能的，因为你在与重力对抗中落败。重力终将获胜，但不意味着全面溃败。你越注重保持胸椎伸展能力，就越能避免因长期驼背引发的连锁代偿反应。一旦进入驼背状态，其他关节的灵活性就会丧失。

Yeah. Well, it's impossible because you're losing that fight to gravity. Gravity is going to win, ultimately, but it doesn't have to win completely. So the more that you work on maintaining your ability to extend through the thoracic spine, then you don't develop those downstream adaptations that happen from always being there. So what happens once you get in this position, you lose flexibility through other joints.

现在再做个实验：保持驼背姿势稍微转身，试着从这个姿势尽量抬高胳膊。好，现在挺直身体站高，再举一次胳膊。对。

Again, if you get in that position again, actually turn a little bit, try to raise your arm up as high as you can from that position. Okay, now just straighten yourself out. Go tall. Now raise your arm up again. Yeah.

为什么举不高？因为你的肩胛骨必须能围绕胸腔旋转才能完成抬臂动作，而驼背姿势在力学上直接封锁了这个可能。

Why? Because you've literally mechanically blocked your shoulder because your shoulder blade has to be able to rotate around your rib cage as you raise your arm up overhead.

明白了。

Okay.

对吧？手臂上举的幅度不仅取决于这里的球窝关节，更需要肩胛骨协同旋转。如果我现在站在你身后固定住你的肩胛骨，你手臂可能连这个高度都抬不到——因为必须旋转才能达到顶点。

Right? A great percentage of ability to move your arm over your head is not just the ball and socket that's over here to get your arm up there. It's the fact that your shoulder blade has to rotate with it to allow it to go up there. I could actually block your overhead mobility if I went behind you right now and just held your shoulder blade. If I held your shoulder blade in place, you wouldn't be able to raise your arm up maybe more than here because it has to rotate in order to be able to get to the top.

所以这个功能失调的核心区会产生连锁反应：原本健康的肩膀突然无法上举。接下来会怎样？当我说'斯蒂芬，把手举过头顶'而你做不到时...

So we realize that this epicenter of dysfunction can have these far reaching benefits where all of a sudden a perfectly healthy shoulder can't move up overhead. And then what happens then? If you can't move your arm up overhead, right? And I say, Stephen, get your arm up over your head. And I can't.

不，必须举过头顶。你会这样——整个身体后仰，因为手臂已经到极限了。但后仰时动用的是哪个部位？

No, get your arm up over your head. You'd go like this. You'd lean your body back because your arm can't get any higher. So you're going to lean your body back. Well, what are you leaning from?

是下背部。于是本该保持稳定的腰椎区域被迫代偿活动。这块天生该稳固的身体部位，现在却要承担本不属于它的活动功能。

Your low back. So now all of a sudden you're asking an area of your spine that's supposed to be stable. Like the low back, the lumbar spine is supposed to be a stable area of your body. You're asking it to now become a mobile area of your body. And you're asking for motion that is not naturally inclined to want to give you because this area didn't give it to you.

明白吗？上胸椎区域失职后，下背部就超负荷工作。肌肉会因此痉挛，这就是代偿机制引发的恶性循环。

Right? The upper thoracic area didn't give it to you. So now what does that happen? Now you're asking that to do too much. The muscles can become spasmed.

你可能会损伤下背部的关节。现在你正在引发其他部位的问题。所以这个区域有着如此深远的影响。另一个可能发生的情况是，当你这样弯腰时，我提到过我们讨论的脊柱这部分实际上与肋骨相连。是的。

You can damage the joints in your low back. Now you're causing a problem somewhere else. So this area has all these far reaching benefits. Another thing that can happen too is when you're down like this, I mentioned that this area of the spine we talk about is actually connected to the ribs. Yeah.

如果你处于这种蜷缩前倾的压缩姿势，实际上连肺部都无法充分膨胀。就像试图在一个打不开的盒子里给气球充气。你无法让肺部正常扩张。肺部功能不佳会导致你白天更容易疲劳，晚上也感觉休息不足。所以这个区域的影响上下贯穿，你必须高度重视。

If you're in this compressed position where you're rounded forward, hunched over, you actually don't even get good lung inflation. It's like trying to inflate a balloon inside of a box that won't open. You can't get the lungs to inflate properly. Lack of properly operating lungs going to cause you to be more fatigued throughout the day and it causes you to feel less rested at night. So this area has so many up and down ramifications that you need to really focus on it.

这就是那种情况之一。再说一次，如果你问我多少人会直接锻炼这个部位，我认为最多10%。

And it's one of those things. Again, if you were to ask me how many people do I think directly work on this area, 10% at most.

如果我现在这个年纪就该注意呢？我现在30岁出头。为了确保年老时不会驼背，保持完整的活动范围，我现在该做些什么？

What if I got to be doing that at my age? So I'm 30 in my early 30s now. What have I got to be doing now to make sure that when I get older, I'm not hunched over and I am I do have that full range of mobility?

是的，有几件事。就像我们常说的，解决任何功能失调时，灵活性和柔韧性是基础。但还需要力量训练，因为你可以解放活动度，但能否保持？力量训练能帮你维持状态。

Yeah. There's a few things. Like, again, anytime you try to approach any of these dysfunctions, know, we talk about the mobility flexibility part being the foundation of that. But then there's also a strength component because you can free up the mobility and flexibility, but can you maintain it? The strength is just going to help you to maintain it.

从灵活性角度，你可以简单地面向墙壁练习。正确做法是后脑勺、上背部和臀部都贴墙。尽量保持身体平直，然后将手臂向后贴在墙上，前臂背面完全接触墙面。要做到这点，前提是你的肩袖肌群要有良好的活动度。

From a mobility flexibility standpoint, you can simply go up against a wall, right? And what you're supposed to do there is put the back of your head against the wall, your upper back against the wall and your butt against the wall. So you're going as flat as you can and you put your arms back up against the wall themselves. So the back of your forearms is all up against the wall. Now, one of the requirements to be able to get there is going to have good mobility or flexibility through your rotator cuff muscles.

因为当肩袖肌紧张时，会自然内旋手臂。你能像这样向后伸展吗？手肘能前伸吗？你做得不错，但我还是能看到些不足。那么我能否保持这个姿势？能否沿着墙面完全上举手臂？

Because your rotator cuff, as it gets tight, wants to internally rotate your arms. Can you get them back this way? Can you get your elbows forward, your arms You're doing a pretty good job, you can see, I can see some deficits there. So can I get in that position when I'm there? Can I then raise them up against that wall flat?

要做到这点，唯一方法是保持胸椎伸展。因为一旦失去这个姿势，尝试抬臂时就会前倾脱离墙面。你可以用之前那根木棍做拉伸：俯卧地面，木棍横放背后，双腿分开。

And as I do, the only way I'm going to be able to do that is to maintain that thoracic extension. Because what's going to happen is if you lose that, as soon as you try to raise your arms up, it's just going to fold you forward from the wall and you're not going to be able to get up there. You can do stretches where you take that dowel that we had there. You would lay on the ground face down, dowels over your back like that. You spread your legs.

看起来像个X形，双手双腿展开。然后只需旋转身体，试着朝天花板方向转动。木棍会移向身后。这个动作主要针对中背部胸椎的旋转训练。

So you look kind of like a like a maybe an X with your hands out here and your legs spread. And all you do is you rotate around. So you're trying to basically rotate up towards the ceiling. That dial is going to travel back behind you. And you're pretty much isolating the rotation through that mid back, through that thoracic spine.

这样你同时获得旋转和伸展，因为动作要求后仰。还有个叫'桥式触肩'的动作：仰卧做臀桥，到达顶点时伸手越过身体触碰对侧肩后方。这个动作能锻炼到什么？

So you're getting rotation and extension because it's causing you to do this and lean backwards. There's another exercise I have that's called the bridge and reach over. And the bridge and reach over is you push up through, you're on your back, you do a regular bridge, like a glute bridge. But then as you get to the top, you reach across your body and try to touch behind you over the opposite shoulder. So again, what are you getting there?

你正在通过脊柱的伸展与旋转相结合，尝试能否协调这些动作，重新获得这两个功能间共享的活动范围。这些都是任何人都能做到的事。真的，谁都可以。也许起初你会因受限而做得不够好，但这些正是通过练习能逐步改善的动作类型。

You're getting extension through that spine and the rotation together to see if you can combine those movements and, again, take back that range of motion that's being shared between those two functions. These are all things that anybody can do. Like anybody can do them. And maybe you won't do them well in the beginning because you are restricted. But these are the types of things that improve as you do them.

再次强调，不要一开始就追求完美。但这些训练的美妙之处在于，只需持续几周就能初见成效，你会感受到当这个部位不再那么受限时发生的变化。

And again, don't look for perfection right away. But the nice thing about these drills is they don't have to be done for more than a few weeks consistently to actually start to see the benefits and to feel what happens when you start to become less restricted here.

所以如果我每天只花五到十分钟做这些训练，你认为长期累积的效果会非常显著吗？

So if I just did five or ten minutes a day of some of these drills, you think the net impact over time would be pretty profound?

非常非常显著。我觉得人们往往没意识到所需的时间投入其实很少。关键是每天坚持，明白吗？这些微小的每日积累，最终会带来巨大的回报。

Very, very. I think that again, I think people don't realize the minimal time investment that's required. It just needs to be done each day, right? Those little deposits have to be made each day, and they pay off in big dividends if you do.

那训练时长和强度该如何平衡？是长时间低强度好，还是短时间高强度更有效？你怎么看这个问题？

And is it important for me to train for a long time or for a more intense but shorter period? How do you think about that?

没错。我常说你可以选择练得久或练得狠，但无法兼顾。特别是随着年龄增长，必须减少'轮胎的旋转次数'——想想你的关节每天要承受多少摩擦？就算我只是每天抬手一千次，每次动作都在那个位置上重复。

Yeah. So I always say you can train long or you can train hard, but you can't do both. And I think that, especially as you get older, I think you need to minimize the rotations on the tire. How many tire rotations are you getting? Because even if I just raise my arm up overhead and I just do it a thousand times a day, I'm still moving my arm up in that position.

每次抬手，即便像现在这样活动受限，关节仍在经历摩擦。如果已有退行性病变，比如肩部骨刺，每次动作都像用绳子反复摩擦锋利边缘——终将导致磨损。所以我建议用强度替代重复次数，因为更大的负重或更高强度的技巧能给肌肉带来更高效的刺激。

And every time I move it up, even on here in this limited capacity to move here with this guy, you're still getting some of that rubbing and grinding in that joint. And if you have any degenerative changes, if you've acquired any type of bone spur in your shoulder, and this is rubbing up against that each time. It's like taking a rope and rubbing it over and back over sort of a sharp edge. Eventually, it just starts to fray and fray and fray. I'd rather you trade that in, the repetitions, for the intensity because the tension delivered to the muscle with the higher level of weight they're using or the intensity of the technique that you're using is going to have bigger benefits in a faster way than just accumulating a lot of high repetitions.

当然，高次数训练也能增肌。最新研究显示，5到30次接近力竭的训练都能促进肌肉生长。只要全力以赴，绝对负荷有时反而不那么重要。但年长者需要节省那些重复次数，因为它们就像轮胎磨损一样不可逆。

Now, that's not to say that you can't actually benefit from high repetitions and develop muscle. You can. They've actually shown recently that anywhere between five and thirty repetitions taking close to or all the way to failure can stimulate muscle growth. The absolute load is sometimes not even as important as long as the effort is there. But I believe that as you get older, you've got to kind of spare some of those repetitions because it has that same effect that just wearing down those tires would have.

最终你总得更换轮胎——而我们身体的'轮胎'可没那么容易更换。

Ultimately, you're going to have to change the tires. And we may not be able to change these tires as easily.

关于训练时的动作规范有多重要？这是你特别强调的观点。但也有人认为'疼痛才说明有效'——这种想法还挺普遍的。

What about the importance of form when we're training? It's one of the things you're known for is emphasizing that form really matters. And, you know, there might be another school of thought that says, listen, it hurts, so it must be doing something. Yeah. People think that a lot.

他们会想，听着，我的肌肉在酸痛，显然锻炼见效了。

They think, well, listen, my muscles are hurting, so clearly it worked.

动作规范极其重要，因为我认为标准动作能实现两个目标。第一是确保安全。当你以正确姿势完成动作时，通常意味着你能完全掌控所举重量。这样既能达成训练目的，又能将负面影响降到最低。至于动作灵活度，我认为这取决于你的训练目标。

Form is very important because I think doing things in proper form do two things. Number one, it keeps you safe. You know, most likely, if you can do something in good form, then you're in command of the weight that you're lifting. And therefore, it's likely going to do what it's supposed to do with the least detrimental effect from doing it. In terms of the leeway that you have, I think that depends upon the goal that you're trying to achieve.

若目标是增肌，我坚信肌肉增长不是被赋予的，而是争取来的。你必须迫使身体改变，因为机体天生追求稳态，抗拒变化。

So if you're trying to achieve muscle growth, I'm a big believer that muscle growth is not given. It is taken. And you need to force yourself. You need to force your body to make a change because your body wants to stay in a state of homeostasis. It wants to stay the same.

让身体生成新肌肉组织对代谢系统是种负担——更多组织意味着更高代谢需求。机体本能抗拒这种改变，稳态机制要求维持现状。你必须通过超出当前能力的训练强度和努力来突破这种限制。

And getting it to deliver new muscle tissue to your body is metabolically demanding, or is creating more tissue that's going to require a higher metabolic demand. It doesn't want to do that. Again, homeostasis states that it wants to keep you the same. You have to take that. And the only way to take that is to put forth an effort and an intensity that is above and beyond what your body is able to do right now.

这就是我推崇力竭训练的原因。并非认为绝对力竭完全必要，而是这为我们提供了客观统一的评判标准。当你在标准姿势下无法再次举起重量时，我就能确信地说：'史蒂文，你做到力竭了，很好，我知道你练到位了。'

That's why I am a big believer in performing our sets to failure. Not because I think that absolute failure is 100% necessary, but it's the only objective endpoint for you and I to speak the same language here. Because if you go to the point where you cannot lift the weight again in good form, then I'm pretty comfortable in saying, Well, Steven, you went to failure. Good. So I know you went far enough.

如果停在预估剩余1-2次的位置——研究认为这样也能取得相似效果——我如何确认真的只剩1-2次？我无法确定。因为若有人拿枪指着你说'还能做两次'，实际可能还剩四次。

If you stop at an estimated one or two reps shy, which is what research would say is okay, passable, same result potentially, How do I know it was really one or two reps? I don't. I don't. Because I think if there's a gun to your head, you might say, Oh, I could do two more. Well, now it wasn't one to two, it was four.

而剩余四次与保留1-2次相比，效果天差地别。当进行这种高强度训练时，动作难免会有轻微变形。我指的不是动作崩溃，可能是幅度略减，或借助了些许惯性。

And four is completely not as effective, if not at all, compared to the one to two in reserve. So when you do these exercises to this degree of effort, there's going to be a little bending of form. Now, I'm not saying that the form should break down. You might find an abbreviated range of motion. You might find a little bit more momentum involved.

只要仍在可控范围内都无妨。但如果动作已面目全非，说明姿势崩溃到失去训练价值，甚至可能完全偏离目标肌群——就像本应练胸的动作，最终却变成全身代偿，这完全违背增肌原则。

That's all Okay for me as long as it's still controlled. If the exercise you're doing no longer resembles what you were doing in the beginning, then you're not doing it right. Your form has broken down to a point where I don't think you're getting the benefits of that. You might not even actually be training the muscles you were trying to train. You might have shifted the focus where you started the exercise.

训练时应将注意力集中在目标肌群。追求强度时动作可以稍有放松，但绝不能偏离到其他肌群代偿的程度。

It was supposed to be for your chest, but by the time you're done, it's for everything but your chest because you're just trying to move your body through space. That's not effective if you're trying to build muscle. You want to direct attention into the muscles you're trying to build. And sometimes form can become a little bit lax in that pursuit, but not to the point where you're actually taking it off of the muscles again.

突然想到前些天和朋友讨论的'科技颈'问题。我们如今总是低头工作行走——比如现在对话时我会抬头看你，但多数时候不是低头看笔记就是刷手机。现代人生命中的大部分时间都在低头中度过，这会带来什么后果？

This is just jumping a bit backwards, but a conversation I had with one of my friends the other day was about nerd neck. And is there a consequence to the fact that we all work walk around now staring downwards? Like, for these this whole conversation, I'll be looking up at you, but most of the time, I'm also staring downwards at my notes and some stuff. And if I'm not here, then I'm on my phone, and I'm staring downwards. And we spend most of our lives now staring downwards.

我只是想知道你对此有何看法。

I just wondered if you how you think about that.

这与我们之前讨论的内容有很好的关联，因为我认为问题仍源于功能失调的核心——胸椎。当你这样做时，实际上手臂也在内旋。这是肩部的内旋动作。如果我朝那个方向，就是外旋。而像我们刚才靠墙做的动作，则是外旋。

Is a good connection back to what we talked about because I believe that still comes from that epicenter of dysfunction, which is that thoracic spine. Because when you go like this, right, you're actually internally rotating the arms too. So this is internal rotation of the shoulders. If I go that way, right, that's the external rotation. If I do it the way we're just doing it up against the wall, that's external rotation.

位置较高时比位置较低时更困难。但当你处于这个姿势时，一旦这样做，脊柱往往会跟着朝那个方向移动。当你开始在这里弓背时，书呆子颈更多是后方问题导致的结果。因为当你这样时，你会怎么做？

More difficult when you're higher than when you're lower. But when you're in this position, once you do this, what tends to follow is that spine tends to follow you in that direction. When you start to round here, nerd neck is more of a consequence of what's happening back there. Because when you're here, what are going to do?

是啊。

Yeah.

你得抬头看，对吧？因为眼睛总想直视前方。问题不在于脖子被往那个方向拉扯或你低头看，而在于身体会跟随这个动作。当身体跟随时，产生的适应性变化就是：现在这边肌肉变得紧张，而背部失去了后伸的灵活性。

You got to look up, right? Because our eyes always want to see in front of us. So it's not that your neck is necessarily being pulled in that direction or the fact that you're looking down. It's the fact that your body's following that. And when it follows, the adaptation is, well, okay, now I've developed these tightnesses this way and I've lost that mobility into extension my back.

如何代偿？我必须抬头。于是现在走路就变成这样。这就形成了所谓的书呆子颈。我认为书呆子颈更多需要从背部灵活性来改善，而非单纯治疗颈部问题。

What do I do to compensate? I got to look up. So now I'm walking around looking like this. And that's that sort of nerd neck. I think nerd neck is less of something you have to treat from a neck situation and more of something you have to treat from that back mobility.

你制作过很多关于训练中常见伤病的视频。哪些是最常见但可预防的损伤？如何避免？随着年纪增长，我现在特别关注这方面。

You've made a lot of videos that pertain to injuries, common injuries that we get when we're working out in training. What are the most common but avoidable injuries? And how do I avoid them? Because I I care a lot about this now that I'm getting older. Yeah.

实际上，就像我刚才说的，我脚踝韧带拉伤了，昨天去看了理疗师，现在拄着拐杖穿着护靴。只有受伤后才明白预防有多重要——这彻底改变了我的生活。不仅行动不便，还不能训练？

In fact, as we sit here, as I said to you, I've I've pulled some, like, ligaments in my ankle, and I was at the physio yesterday, and I've been on crutches, and I've got this big boot I have to wear. And it's not until you get injured that you realize how imperative it was for you to avoid this. Yeah. Because it puts you for me, it completely changes my whole it changes my whole life. Not only can I, like, just move through a space normally, but then I can't train?

我会变虚弱，影响代谢健康，进而可能影响睡眠、认知等所有下游环节。所以我意识到：真该有个损伤预防计划。那么最常见哪些损伤？该怎么预防？

I'm gonna get weaker. It's gonna have an impact on my metabolic health. It's going to therefore have an impact potentially on my sleep, my cognition, and everything downstream. So I go, Okay, I should actually have an injury prevention program. So what are the most commonly occurring injuries, and what advice would you give me to avoid them?

让我想想。首先，你自称年老这点我可要表示抗议

Let's see. So first of all, take personal offense to you calling yourself old at

32. 唉，我年纪越来越大了。我不知道这让我变成了什么

32. Well, I'm getting older. I don't

感觉像是《恐怖传说》里的骷髅管家。但你会开始喜欢...虽然你确实如此。

know what that makes me It's I feel like the crypt keeper. But you just start to like You do, though.

小时候踢足球，我能连续踢三四个小时。不热身也没事。现在要是不拉伸、不热身、不特别注意的话，受伤率百分之百。真的是百分之百。我这是在走下坡路啊，懂吗？

When I was a kid playing soccer, I could play for three, four hours. I didn't stretch, and I was fine. These days, I have a one hundred percent injury rate if I don't stretch and if I don't warm up and if I don't really, really think about it. A 100% injury rate. I'm on my way downhill, you know?

你确实在朝错误方向发展。但说到受伤，充分准备确实能大大降低风险。虽然不可能完全避免——我这条胳膊的二头肌就撕裂过。但对于常见伤，你可以关注那些本应灵活却失控的关节，或是本应稳定却负担过重的关节。

Well, you're certainly going in the wrong direction. But I think when it comes to injury, preparation does go a long way towards helping someone to avoid it. It's not completely avoidable. I actually tore my bicep in this arm. But when it comes to the more common ones, I think you can look to the joints that are either built to be mobile, that aren't being controlled, or built to be stable, that are being asked to do too many things.

具体指什么？比如肩膀，看到没？这是个球窝关节

So what is that? If you look at your shoulder, right? It's a ball. And again, we can look at that. It's a ball and socket, right?

球体嵌在关节窝里，本该能多向活动。再看腿部，虽然看不到髋关节另一侧，但同样属于球窝结构

It's got the ball inside the socket. It's supposed to be able to move in all kinds of directions. We can move it all everywhere. If you look at the leg, right? We don't have the other part of the hip, but we have the ball from the ball and socket.

这类关节设计就是为多向运动的。当肩髋关节失控——即控制关节运动的肌肉力量不足时，问题就来了。控制肌肉是哪些？之前提过的臀中肌就是其中之一，它负责髋关节在冠状面的运动

It's meant to be able to go in all directions. When those joints, the shoulder and the hip, are uncontrolled, meaning you're lacking strength in the muscles that control the movement of that joint, that's when you actually wind up having issues. So what are the muscles that control that? Well, we talked about one of those smaller exercises before, the glute medius. That muscle controls motion of the hip in that frontal plane.

不仅是深蹲、弓步、硬拉这类矢状面动作，更包括冠状面的左右移动。若不训练这些肌肉，它们不会自动变强。肌肉有特定功能，不刺激就得不到强化

So not just in this front to back squat, lunge, deadlift direction, but this frontal side to side plane. It controls the movements of the hips this way. If you don't train them, they're not going to magically get strong. They have a function. And if you're not challenging that function, then you're not strengthening that muscle.

听起来好复杂

It seems like a lot.

确实不简单。但一个动作就能练到所需肌群——髋外展训练。可以侧卧抬腿，或者做更具挑战性的弓步变式

It is a lot. But you could acquire the strength you need there with one exercise. The function is hip abduction. So you could do some of the side lying hip lifting or leg lifting. You could do something more challenging where you perform a lunge.

但有趣的是，你只需要单侧负重。比如我问，斯蒂芬，你平时怎么做？午餐后通常做什么训练？做常规弓步时你手持多少重量？或者你根本不怎么做弓步。

But interestingly, all you have to do is weight on one side. So if I were to say, All right, Stephen, what do you normally do? What do you normally do for lunches? How much weight do you hold in your hands when you do a regular lunge? Or do you not I do don't do many lunges.

你必须做弓步训练。假设你在做这个或保加利亚分腿蹲——我另一个最爱的动作，需要把一条腿后搭在长凳上。我建议单手负重。如果你做弓步时，我在你单侧放个50或60磅哑铃，然后你向前弓步，现在分腿姿势下，这侧的重量会完全把你往那个方向拉扯。

You gotta do lunges. So let's say you're doing that or Bulgarian split squat, another one of my favorite exercises where you put one leg back on the bench. I would say hold the weight in one hand. So now if you're doing a lunge and I put a 50 or 60 pound dumbbell in your hand on one side, and then you go and you lunge out, That weight, you're in the split position now with one leg out in front. The weight on this side totally wants to pull you in that direction.

你必须通过对侧髋部外侧肌肉发力回拉来保持姿势。我还可以增加难度：慢慢来，非常缓慢地完成动作。现在你正单腿迈出。

You have to pull back on this side through the muscles on the outside of the opposite hip to keep you in this position. And I can say, I'm going make it seem harder. Go slow. Go really slow. So now you're stepping out.

迈步时你是单腿支撑状态。此刻你单腿站立并被哑铃往这边牵引。当你落地时，那条腿会下坠——或者说哑铃想把你拽下去。你要保持住。我会让你在最低点坚持一两秒，因为你的身体正拼命想往那个方向移动。

You're on one leg as you're stepping. So now you're on one leg and you're being pulled here. Now you land, the leg drops down or the dumbbell wants to drop you down. You stay up there. I make you hold it for even a second or two in the bottom position because your body is just aching to want to move in that direction.

我刚刚在原本属于矢状面（前后向）的训练中，通过额状面（侧向）强化了你的髋外展力量。所以我有些方法能让你在训练其他部位时，同步达成这些目标。不必总是额外加练，完全可以将其融入常规训练。

I've just trained your hip abduction strength in this frontal plane on an exercise that's truly a sagittal plane exercise front to back. So I have ways that I can actually trick you into getting these things accomplished at the same time you're training something else. So it's not always an extra thing that you have to do. Could You actually do this in a way that is sort of part of what you do.

那如果我说想要全面训练，请你设计七天计划，你会怎么安排？

So what do you do then if I were saying to you, want to have a comprehensive workout and you're designing my seven day workout plan? What would you give me to do?

最佳训练方式之一是上下肢分化训练，或推拉腿分化。如果用推拉腿模式，就得把肩部训练和胸肌、三头肌安排在同一天——因为这是你每周唯一练肩的机会。作为推力肌群，它本就该放在同一天。

One of the best ways to train is with an upper lower split or with a push pull leg split. And again, if you were to do a push pull legs, would then have to have you include your shoulders along with your chest and triceps there. Right? Because it's your only shot in that week to do your shoulder work. And again, as a pushing muscle, it would go on the same day.

周一练什么？所以你

So Monday, what do I do Monday? So you

可以安排推日，但我要提醒：推拉腿模式训练量很大。肩部、胸肌、三头肌一起练，有些人受不了这个强度。

could do push there, right? But my one caveat to a push pull legs is that it tends to be a lot, right? Like you're doing shoulders, chest, triceps. Some people don't like that amount of of volume. Right?

什么是推日？有人听不懂这个术语。

What's push? When you say push, someone doesn't know.

是的。推的动作主要涉及那些功能相似的肌肉群，它们都负责推动。比如卧推时，你将重量从胸前推离，这就是向心收缩的动作。再看高位下拉，你是将重量拉向自己，那才是向心部分。

Yeah. So push is just the muscles who share a similar function of pushing. So if you look at a bench press, it's pushing the weight away from you is the concentric action that you're doing. If I looked at the lat pull down, I'm pulling the weight towards me. That's the concentric part of it.

做二头弯举时是拉向身体，而三头肌、肩膀、胸肌等都属于推的动作——这样推出去，那样推出去。俯卧撑是将身体推离地面，三头肌下压，从动作名称就能看出来。

If I'm doing a bicep curl, I'm pulling it towards me. Triceps, shoulders, chest, everything is pushing. I'm pushing away this way, pushing away that way. Push up, I'm pushing away from the ground. Tricep pushdowns, it's in the name itself.

三头肌下压是向下推的动作，还有仰卧臂屈伸也是将重量推离身体。这些训练可以安排在同一天。我推崇这种功能性划分，因为它能实现最佳恢复效果。

I'm pushing down through a tricep pushdown. I'm doing tricep, you know, lying extensions. I'm pushing the weight away. They would all go on a similar day. Again, I like the function of that because it's optimal recovery.

这样安排的好处是——当然前提是你身体能适应，我在征求你意见——因为你没有自然加入肩部训练。如果你同意加入肩部训练，就可以做推类训练日。之后我会确保训练间隔有充分恢复时间，比如周二给你安排力量训练休息日，周三再练腿部。明白吗？

So why that's good, if you could tolerate, I'm asking if that's okay for you to do that because you're not naturally adding shoulders in. If you were okay with adding shoulders in, then you would do your push workout. And then what I would do is know that I'm getting enough recovery in between workouts because I could give you a day off in terms of weight training on Tuesday, come back and do Wednesday legs. Right?

所以周一我只练上半身推类动作？

So Monday I'm just doing push upper body?

对，没错，就是上半身推类训练。

Yeah. Well, it's yeah, just push upper body.

好的。周二你给我安排休息日？

Okay. Tuesday, you're going to give me the day off?

周二休息？是的。不过我会给你两种方案选择。

Tuesday, get the day off? Yeah. And then there's I'm going give you two variations of this.

明白。

Okay.

我说的休息日——如果跟着我训练的话，其实会安排体能训练。这个我们稍后再详谈。所以严格来说不算完全休息。

And when I say day off, we could if you were with me, you'd be doing conditioning. Alright? So we'll get into that. That but it would be yeah. It's not a day off.