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如何健康增重? – 译学馆
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如何健康增重?

How to Gain Weight the Right Way

As popular as weight loss videos are,
随着减肥视频的流行
it’s time to look at the other side of the scale.
是时候看看健康增重视频了
The notion of gaining weight
很多天生低体脂的人
has escaped the grasp of many naturally skinny individuals.
并没有增重的概念
It seems like no matter what they do,
似乎不论他们做什么
they can’t put on a single ounce of extra mass.
都不能增加一盎司额外的重量
And it doesn’t help that people on the internet
不论是网友还是所谓的健身专家
and even supposed fitness gurus,
都对你没有任何帮助
are telling you that there’s no way you can gain weight
他们都在告诉你 因为你的基因
because of your genetics.
你是无法增重的
Fortunately, such a blatant claim is blatantly false.
不过 这种说法显然是武断的
Undoubtedly, there are genetic differences to each person’s body,
毫无疑问 每个人的身体都有遗传差异
But barring the diseases
但是除非有疾病
anyone can not only put on mass,
大家不仅可以增重
but huge amounts of muscle as well.
还可以大量增肌
Fundamentally, it comes down to two things:
大家基本上只需要做两件事:
1, eating the appropriate amount of food,
第一 摄入足量食物
and 2, having a proper workout plan.
第二 制定合理的锻炼计划
Yes, you might be thinking,
是的 你也许会这样想
“ I’ve already tried that and it doesn’t work! ”
“我已经试过了 这样做没用”
Thing is, it’s as much of an excuse
但这只是一个借口
as a person overweight saying that they’ve tried all types of diet
就像胖子说他们已经尝试过所有的节食方法
and still can’t lose weight.
但体重却仍下不去一样
Fact is, nothing will ever escape the law of thermodynamics.
事实上 任何事都离不开热力学定律
Energy cannot be destroyed nor created.
能量既不能被摧毁也不能被创造
It can only be converted from one form to another.
它只能从一种形式转化成另一种形式
That is, for weight gain,
也就是说 为了增加体重
one must eat more calories than he or she burns.
一个人摄入的热量必须大于他(她)所消耗的
And some of you might think that not all calories are equal,
有些人可能会认为 不是所有的热量都是一样的
and it’s true.
这想法是对的
The three caloric macronutrients that we humans consume,
我们人类消耗的三种主要热量营养素
proteins, carbohydrates, and fats,
蛋白质 碳水化合物和脂肪
serve very different purposes,
用途各不相同
but they all are essentially energy for the body.
但它们本质上都是身体的能量
Eat more than enough and the body stores the excess away,
当摄入比所需更多 身体会把多余的热量储存起来
and you gain weight.
你的体重就会上升
So, increasing calorie intake is the name of the game.
因此 增加热量的摄入才是问题的关键
You’ve probably heard people
你可能听人们
and perhaps even fitness pros tell you to,
甚至是健身专家说过
just eat more.
多吃点
Heck, DOUBLE what you’re eating now
你现在吃双份的量
and you’ll gain weight in no time!
立马就能长胖
And yes, it’s true, but it doesn’t always work.
这个方法确实有用 但并非总是有效
Understand that you have spent your entire life eating a certain amount of food,
要知道 你一直在吃一定量的食物
thus, your body has adapted to expecting a certain amount of food.
你的身体已经适应了摄入一定量的食物
We as humans are a very habitual species.
我们人类是习惯性物种
Meaning, we don’t like change.
这意味着 我们不喜欢改变
And when there’s change, there is resistance.
哪里有改变哪里就有抵抗
And what’s a greater change than something like doubling the food you eat?
还有什么是比摄入双倍食量更大的变化?
Knowing this, the proper approach is to change things gradually.
所以 合理的方法是逐渐改变食量
If you’re eating a sandwich for lunch with three slices of turkey,
如果你午餐吃一个夹了三片鸡肉的三明治
try four slices next time.
那下次就吃四片
Drink half a glass of milk in the morning?
早上喝半杯牛奶
Try three quarters!
下次喝3/4杯
8 ounce of steak for dinner?
晚饭吃了八盎司的牛排?
Try 9!
下次就吃九盎司
It’s all about small changes now adding up to huge changes later.
这些小变化会累积成大的改变
In terms of calories,
从热量来看
it might be roughly one to two hundred more calories per day.
每天大约吸收一两百卡
After a few weeks, ramp it up to two to three hundred,
几周后 增加到每天两三百卡
and after a few more weeks,
再过几个星期
three to four hundred!
每天三到四百卡
You get the pattern.
依次类推
And yes, food type matters, too.
当然 食物种类也很重要
You wouldn’t want to just gobble down bags of chips all day,
你不能整天想着狂吃很多包薯片
even if it works.
即使它能增重
More calorie and nutrient rich foods,
很多高热量且营养丰富的食物
such as fruits, nuts, and oats,
例如水果 坚果和燕麦
would be a good idea.
都是不错的选择
More protein if you’re shooting for more muscle,
如果你想要大量增肌 就要摄入更多的蛋白质
such as 1 to 1 and half grams per pound of bodyweight.
比如每磅体重摄入1到1.5g
Aim for healthier omega-3 fats and higher carb intake.
努力摄取更健康的不饱和脂肪酸和更高的碳水化合物
Just be careful with too much carbs,
但是不要摄入过量的碳水化合物
as it can lead to insulin resistance over time,
因为随着时间推移 它会导致胰岛素耐受
and in extreme cases,
在极端情况下
lead to a little thing we call diabeetus.
会导致糖尿病
Unlikely yes, but possible.
未必 但有可能
And if all else fails, then yes, taking supplements can’t help,
如果这些方法都失败了 那么吃补剂也没用
but choose the ones that are higher in proteins and fats.
除非选那些高蛋白质 高脂肪的补剂
Many mass gain supplements are just sugary concoctions,
很多增重补剂都是含糖的混合物
which technically can make you gain weight,
理论上能让你增重
but not in the healthiest manner.
但这不是最健康的方式
And of COURSE, if you want to build muscle,
当然 如果你想练肌肉
eating is only half the battle.
一半在于吃
The other half is in the gym.
一半在于健身
Whether it’s lifting weights or calisthenics,
无论是撸铁还是健美操
your training should consist of heavy volume and progressive overloading.
你需要高组数的渐进式超负荷训练
That means pushing moderately heavy weights many times,
这意味着要多次推中等重量的重物
and next time, push more weights than you did the first time.
逐次增重
Rinse and repeat.
周而复始
Avoid things such as cardio,
不要做有氧运动
since it burns too much of your precious calories,
因为它会消耗你太多宝贵的热量
and heck, even try to cut down any physical activity,
甚至还要减少任何体力活动
such as cleaning your room or washing dishes.
例如清理房间和洗盘子
As miniscule as it sounds,
虽然听起来微不足道
all of these activities can add up to a solid number of calories.
但所有这些活动量加起来也能消耗你不少热量了
But… good luck convincing others on your unfinished household duties
所以 为了你的增重计划
for the sake of your gains.
祝你能说服别人去做你未完成的家务
And if you’ve paid very close attention,
如果你很关注这方面
you’ll notice that all of this advice
你会发现所有的建议
is essentially the same as the principles of bulking.
基本上都和增肌原理相同
BUT, people that are naturally skinny
但是 天生低体脂的人
will have to be much more diligent in following the bulking guidelines
要比一般人更努力地遵守
than your average individual.
增肌指南
You can learn more about bulking in the video here.
你可以在本视频中了解更多有关增肌的知识
Finally, if there’s anything you’ve learned from this video,
最后 如果你从这个视频中学到了些什么
let it be that anyone, including yourself,
那就是任何人 包括你自己
can in fact gain weight.
事实上都可以增重
Apply the right calorie approach, and it most definitely will happen.
使用正确的增重方法 就一定能成功
If you found this video helpful, please like and share it,
如果你觉得这个视频有用 请点赞分享
and if you have an even better tip, share it in the comments!
如果你有更好的建议 请在评论中留言
Please subscribe for more videos and thanks for watching!
欢迎订阅更多视频 谢谢观看!

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视频概述

科学的增肥方法让你逃脱“太瘦”!

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收集自网络

翻译译者

长安小盆友

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审核员 V

视频来源

https://www.youtube.com/watch?v=KM3ko1Z4amA

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