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五个减肥失败的终极原因 – 译学馆
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五个减肥失败的终极原因

5 Reasons You’re Not Losing Weight (AND HOW TO FIX IT!!)

Hi 姑娘们
Hi, ladies!
我是纤动女性的Amy Jo 教练 我们今天一起坐下来聊一聊
I’m trainer Amy Jo with ATHLEANXX for Women and we are doing a sit down talk today.
话题是“五个你可能减肥或减脂失败的原因”
The topic is “Five Reasons Why You May Not Be Losing Weight, or Body Fat”.
所以我通过自己的视角和经验想了五个因素
So I’ve created five reasons, in my perspective, in my experience, from my point of view of
那些真正阻碍人们达到目标的事情
things that really hinder people from reaching their goals.
也许你会面临或想到其他的原因
There might be other ones that you are maybe facing, or can think of
但这是我的前五个因素
but these are my top five.
一开始 我总是喜欢问人们
So the very first one that I always like to ask people is “How long have you been following
“你已经坚持多久这个计划了?”
this program that you’re on?”
也许这个目标很好对你也很有帮助 你只是坚持的时间 不够久
Maybe this program is good and will work for you, you just haven’t been following it long enough.
坚持做下去 你必须要提醒自己的第一件事就是坚持
Sticking to it, being consistent is the first thing that you’ve got to remind yourself.
一天接着一天 一天接一天
Day, after day, after day.
坚持并且维持足够长的时间
Being consistent and following it long enough.
同时 如果你坚持的够久 你就会知道这件事对你来说是否有效
Also, if you’re following it long enough you can also see if it’s not working for you.
所以 让自己反复试验 是确定这个目标对你来说是否可行的最好的方法
So giving yourself trial and error is the best way to find out if a program is working for you.
在5、6、7天后就放弃 或者在一段很短的时间后就丧失信心
But stopping after five, six, seven days, or feeling discouraged after a short period
这样你不会有足够时间来看这件事对你有没有效果
of time like that isn’t long enough to really see if something is working for you because
因为证明需要时间
it takes time.
所以要坚持
So be consistent.
从规划出一个项目开始 这样你就能感觉到“这就是我一直在做的事情”
Start there, map out a program so you can feel like ‘this is what I’ve been doing’,
接下来我们说四个星期是一个很好的时间范围来真正评估一件事对你来说
and then let’s say four weeks is a good timeframe to really evaluate if something is working,
是否可行
or not, for you.
以上是第一点
So that’s one.
第二点 我在个人饮食中发现的最常见的事情之一就是缺少了蛋白质
Number two, one of the most common things I see missing in an individual’s diet is protein.
所以保证自己摄入了足够的蛋白质 无论是在早餐中 锻炼后的小零食中
So making sure that you have enough protein in your diet for breakfast, for a snack post
午饭中 晚饭中 也许上床前仍然有点饿
workout, for lunch, at dinner, and then if you’re still hungry, maybe before bed you
你可以在上床前加一顿蛋白奶昔 或者一些鸡肉 蛋类
add another protein shake, or some more chicken, or eggs before you go to bed.
但是如果许多人的蛋白质摄入量过低 这会阻碍
But protein consumption is too low in a lot of individuals and it’s probably hindering
你减重和减脂
your weight loss, your body fat drop.
所以计算你的蛋白摄入量 看看你的蛋白质摄入处在什么位置
So calculate your protein and see where you’re at.
我们建议对每磅目标体重进行0.75克到1克的摄入
We recommend about .75g to 1g per pound of goal body weight.
所以无论你的目标体重是多少 你应该看看每磅都有1克的蛋白质摄入
So whatever your goal body weight is, you should be looking at about 1g per pound of that.
你的目标体重是140?
So your goal body weight is 140?
你应该每天摄入140g
You should be hitting 140 every day.
如果你仔细思考了就会发现要摄入非常多的蛋白质
It’s a lot of protein if you really think about it.
一个鸡蛋含有6克蛋白
In one egg there’s six grams.
这意味着你一顿需要吃4个鸡蛋 相当于20克—24克蛋白
So that means you need almost four eggs to equal 20g – 24g – and that’s one meal.
真的是非常多的鸡蛋
That’s a lot of eggs.
所以开始去分解它
So start to break it down.
如果你需要就去寻求帮助
Get some help if you need to.
查看ATHLEANXX网站的营养表 问问周围的人 跟其他的教练谈谈 进行你的调查
Check out ATHLEANXX nutrition programs, ask around, talk to other professionals, do your research.
找到你每天合适的蛋白消耗 查看它
Find out what the right protein consumption is for you. Check that out.
第三点 也许你摄入了太多或太少的卡路里
Number three: maybe you’re in-taking too many calories, or not enough calories.
所以反过来也一样 太多太少都不利于你的计划
So vice versa; both of them can hinder progress.
如果摄入太多 你没有保持每天摄入赤字
By that, if you’re getting too many you’re not getting a daily deficit and you need a
你需要减少脂肪摄入 无论这些脂肪来自哪里
deficit, no matter where it’s coming from.
如果你减少了卡路里 或者增加了运动量
If you’re lowering calories, or if you’re increasing your exercise.
你将达到一个摄入赤字
You have to get a deficit.
体内脂肪将会被燃烧
Body fat has to be burned.
因此 一些方式必定能燃烧脂肪
Therefore, it has to come from somewhere.
所以无论你吃的少一点 还是动的多一点都会达到摄入赤字的效果
So either you’re eating a little bit less, or you’re exercising more to get that deficit.
卡路里 如果你没有摄入足够的卡路里 问题就是
Calories, if you’re not eating enough calories the problem there is, eventually it will catch
最终卡路里也会赶上你 让你大吃大喝
up with you and you will binge.
你也听说过 周一到周五我非常的棒
You have heard of Monday through Friday I’m awesome.
我完成了计划 忙于工作
I’m on my plan, you’re busy at work.
猜猜周六周天将会有什么麻烦?
Saturday and Sunday guess what hits the fan?
所以注意让你的卡路里高一点  这样你就可以在周末也能保持
So focus on bringing your calories up a little bit higher so you can maintain through the
而不是彻底的打破了周一到周五所保持的较少的摄入
weekend and not completely blow out the deficit that you had Monday through Friday.
有一个晚上出去吃东西是对自己很好的犒劳 但是你
Having a night out for dinner and things, it’s good to enjoy yourself, but you don’t
不能把自己置于一个饥饿的境地 这会让你做出错误的决定
want to put yourself in a position where you are starving, and then you’re making bad decisions.
所以找到这个平衡点
So find that balance.
这是第三点
That’s number three.
第四 你有没有进行重量训练
Number four: are you weight training?
这是一个关键步骤 一个减肥减脂的重要组成部分
That is a key ingredient, a key component of losing weight, of dropping body fat.
请确保你正在进行重量训练
Make sure you’re weight training.
不是一周一天或者可能一周两天
Not one day a week, probably not two days a week.
我建议一周三天或者更多
I would say three days, or more.
所以确保你一周接一周的训练中重量训练占大部分
So make sure weight training is a huge piece of what you’re doing from week to week, and
这使你变得更强壮
that you’re getting stronger.
这使你进行足够重的举重
That you’re lifting heavy enough.
再一次提醒 寻找专业帮助
Once again, seek professional help on that.
如果你需要雇个人帮助你训练 如果你需要搜索查看ATHLEANXX网站上
If you need to hire someone to train, if you need to research and look at more of the ATHLEANXX
我们提供的重量训练课程
program for weight training that we offer.
那就去搜索 获得知识 然后一遍遍尝试
Do your research, get knowledgeable, and trial and error once again.
但是记得增加重量训练
But add weight training in.
第五点是 也许你不堪重负
And then number five is, maybe you’re overwhelmed.
也许你没有每天一次 一次一分钟的逐项检查然后说
Maybe you’re not taking one day at a time, one minute at a time, checking the box saying
”我午餐吃什么?
“What am I having for lunch?
这是我全部的午餐”
This is all I’m having for lunch.”
逐项检查 然后进行下一项
Check the box, and then you move on.
把事情分解 而不是一次“吃掉一整个大象”是我的另一个建议
Breaking things down, rather than trying to eat the whole elephant is another tip of mine.
如果你不知所措—因为你的焦点放在了规模大小 你就不会允许自己说
If you’re feeling overwhelmed – you’re focusing on the scale, you’re not allowing yourself
“在此刻我就要感受成功 就要完成任务”
to say “I’m going to feel successful and I’m going to be accomplished at this moment, at this time”.
所以分解步骤 关注当下的每一天
So break it down, focus on the day at hand.
‘’今天我要做些什么来帮助我更接近我的目标?
“What am I going to do today that’s going to help me reach closer to my goals?
你可以做到 我相信你
And you can do it, I believe it.
我是Amy Jo
I’m Amy Jo.
感谢你的加入
Thanks for joining me.
我们下次再见
We’ll see you next time.

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教练跟你唠一唠你减肥失败的五个终极原因,快来看一看你有没有中招吧。

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