I often hear people struggling with their diets, this is often beacuse their diets are too extreme, in this article you will find some helpful tips on what’s important when it comes to losing weight and gaining weight.

我经常听到人们总是纠结于饮食,通常是因为他们的饮食过于严苛,在这篇文章中,你会获得一些关于减肥、增重的重要小贴士。

One of the most common problems people have is sticking with their diets. It’s therefore important to find a healthy and easy way to make it comfortable enough to stick with your diet for a longer period of time. In generall, short and extreme diets never work, people tend to have high cravings for food and will cheat rather then stick to the diet.

人们最常遇到的问题之一就是如何坚持自己的饮食。因此,一定要找到一种健康且简单的方法,让它能持续很长时间是很重要的。通常情况下,持续时间段并且严苛的饮食习惯从来不会奏效,人们会更倾向于挑剔食物,反而容易用欺骗餐来取代饮食习惯。

You should focus on finding a long-term diet that fits you and your everyday life. Make sure you spend some time on research to find a diet that matches your goals and that you can follow even if you are person that travel a lot. “It’s no point to suffer from training and dieting. If you don’t enjoy what you do, you will not keep it up for a long time.”

你应该集中精力寻找适合你和你日常生活的长期饮食。确保你花一些时间在研究上寻找符合你自己的饮食,即使你是一个经常出差的人,也能够按照饮食计划来。“做你不喜欢的事情是没有意义的,如果你并不喜欢你的饮食和训练计划,那么就不要再继续坚持下去了”

I would like to give you a better picture of what “cutting (losing weight) and bulking (gaining weight & muscles)” , I will tell you about the basic parts.

我想给你描绘一个更好的蓝图,关于什么是“减脂和增重,以及肌肉”。那么先从最基本的部分开始。

Bulking增肌

You have probably heard about people bulking, but do you know what happens in the body when we do it? The reason muscle growth and recovery is maximized during a bulk is because that’s when we eat enough nutrients to cover all the needs of your body. We make sure to eat enough calories to support our daily energy needs and recovery, enough protein to support muscle growth and recovery.

你可能听说过人们讨论增肌,但是你知道增肌的原理么?肌肉能够最大化生长和恢复的原因是我们吃足够的营养能够满足身体的所有需求。我们确保摄入足够的热量来支持我们每日的能量需求和恢复,足够的蛋白质来支持肌肉生长和恢复。

Cutting减脂

We do the exact opposite when cutting weight. We eat less energy than our bodies needs in order to lose body fat. If you want to lose weight you can start by just reducing 500 kcal from your daily intake. If you are at a calorie deficit you WILL lose weight no matter what.

我们在减肥时做的正好相反。我们摄入的能量比身体所需的要少,以减少体内脂肪。如果你想减肥,你可以从每天减少500千卡开始。如果你处于卡路里赤字,无论如何你都会减肥。

An easy way is to eat less fat on training days and focusing on eating more carbs and protein. On your rest days you will lower your carbohydrate intake. You should always eat a high amount of protein, to support muscle growth and recovery.

一个简单的方法就是在训练的时候少吃脂肪,多吃碳水化合物和蛋白质。在休息日,你要降低碳水化合物的摄入量。摄入大量的蛋白质,以帮助肌肉的生长和恢复。

The training训练

When it comes to the workout part I would recommend you to try HIIT (high intensive interval training). HIIT has an amazing impact on what we call the “afterburn” effect. (burn calories 24 h after your workout). When you’re in the gym or running with low intensity you will burn calories during your workout, but you will not burn as many calories when you’re not working out.

当谈到锻炼时,我建议你试试HIIT(高强度间歇训练)。HIIT有着非常显著的影响,被称为:“后燃效应”(在训练后24小时内能够消耗卡路里)。当你在健身房训练或者进行低强度跑步的时候,你会在锻炼的时候燃烧卡路里,但是当你不锻炼的时候,你就不会消耗太多的卡路里。

When you want to lose weight, it’s not only the time spent working out that’s important; it’s also how many calories you burn when you’re not working out (rest period). When you put your body under big pressure during your workout you will activate your muscle in a way that will take your body longer time to recover = burning more calories.

当你想减肥的时候,不仅是花在锻炼上的时间很重要;当你不锻炼的时候,你会消耗掉多少卡路里(休息时间)也很重要。当你在锻炼的时候,你的身体承受着巨大的压力,你的肌肉会以一种更长的时间恢复的方式激活你的肌肉,在这个过程汇总,你会消耗更多的卡路里。

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