[译]Zig-Zag 循环饮食法高新陈代谢减脂[日志,每日话题] 

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swanlin128

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译者序: 感谢大家对swan我的健康饮食+锻炼方法的翻译的支持。应该会有个更加全面的了解。同时我会持续的翻译健康瘦身方面的文章。希望跟大家一起在寻找适合自己的健康生活方式里面前进~欢迎大家结合下面这两篇文章一起来阅读:


   

Zig-Zag Carb Cycling Diet For Fat loss

Zig-Zag 循环饮食法高新陈代谢减脂

来自:www.rippednaturally.com

Zig zagging calories for fat loss is awesome! Been doing it for a long time now, I got from 35% bodyfat to 3.5% bodyfat with it, in just a matter of 4 months, that is MUCH faster than just eating low calories most of the time!  Plus I maintained ALL my muscle in the process.  This is (I believe) the secret to getting ripped fast!  So read carefully..


Zig Zagging(急转)卡路里法减脂法十分神奇! 通过这个方法,我在4个月里面,体脂率从35% 降到了3.5%。 这比一直吃低卡饮食快多了! 而且在这个过程中,我没有失去一点肌肉。我相信这就是快速减脂的秘密! 所以请仔细阅读下面的内容

The best zig zagging method I have came up with is to eat low calories for 2-3 days, then high calories for 2-5 days, then repeat. On the high days, you generally increase your complex carb intake, and fat intake (near the end of the phase) as well, protein should remain the same on both high and low days. Reading down below on this page you will get a better understanding of how to do "Clean Bulking". that refers to getting and staying lean all the time while gaining muscle at the same time.

最好的zig zagging方法是:

低卡2-3天,

然后高卡2-5天,

重复。

在高卡日,逐渐增加复合碳水化合物的摄入,在阶段末期,逐渐增加脂肪摄入,而蛋白质的摄入在高低卡日持平。

继续读你会进一步理解如何做 "Clean Bulking(膨胀)", 关于如何做到和保持一直瘦而且同时增肌。


The main way this diet works is the zig-zagging of the starchy carbs, where we avoid starchy carbs (like bread, pizza, pasta, potatoes, rice) during the low days and only eat them during the high days, this enables your metabolism to run smoothly all the time (even during the low days), and keep the hormone insulin low during the low days so fat loss will occur.  Muscle maintenance is also there thanks to all the high days and the carb load meals.

这种饮食奏效的主要方法在于 淀粉类碳水化合物的Zig-Zaggging,如,面包,披萨,意大利面,土豆,米饭等。

我们在低卡日要避免的淀粉类食物。

而在高卡日吃它们。

这样能够让你的新陈代谢在所有的日子正常运转,保持荷尔蒙激素低在低卡日,那样脂肪就会燃烧。

而肌肉的保持也多亏了在高卡日淀粉碳水化合物的摄入。


NOTE:  Below is a typical example of food a person will eat who's lean body weight (your weight minus your fat weight) is about 160 pounds, and may be different according to your physique.  This exact same diet has been working very well for me.

注意:下面是典型的例子,一个人的饮食,他的体重是160磅,约145斤。(体重=体重-脂肪), 而且可能会根据体格的不同而变化。这个食谱对我很有效。

Also, as common dieting practices go, you should eat every 3 hours or so, which ends up to be about 5-6 meals a day. These are the break down of the food intake for both phases:

而且,按照通常的饮食实践,你应该每3小时进食,也就是说每天吃5-6餐。

在高低日,他们将作为你进食的间隔。

2-3 Low calorie days:

2-3天低卡日:

Meal #

每餐

calories - protein/carbs/fat grams

卡路里-蛋白质/碳水化合物/脂肪 (克)

Contents:

内容

meal#1

第1餐

660 - 65/55/20

Tasty oatmeal: 1 cup of plain oatmeal, 1 TBS raw honey, 1 TBS flax oil (or hemp oil), 2 scoops of whey protein, 1 scoop of caseinate protein, and cinnamon.

美味的燕麦片: 1 杯纯燕麦片,1勺蜂蜜,1勺亚麻油,2勺蛋白粉,1勺酪蛋白酸蛋白,和肉桂

meal#2:
第2餐

320 - 35/12/15

5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice.
5盎司鸡胸,生混蔬菜,1/4杯糙米, 1勺初榨橄榄油。注意:低卡最后一天,减掉米饭

meal#3:

第3餐

320 - 35/12/15

5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice
5盎司鸡胸,生混蔬菜,1/4杯糙米, 1勺初榨橄榄油。注意:低卡最后一天,减掉米饭

meal#4:
第4餐

320 - 35/12/15

5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice
5盎司鸡胸,生混蔬菜,1/4杯糙米, 1勺初榨橄榄油。注意:低卡最后一天,减掉米饭

meal#5:
第5餐

225 - 25/0/14

1 scoop of caseinate protein, 1 TBS of FLAX seed oil. NOTE: Add 1/4 cup of oats on the first low day for this meal.
1勺酪蛋白酸蛋白,一勺亚麻籽油。注意:在低卡第一天,加上1/4杯燕麦

Totals:总共: 1,845 calories, 195/91/79  (last low day: 1,725 cal)总共:1845 卡路里, 195/91/79(低卡最后一天:1725卡)



2-5 High calorie days:

2-5 天高卡日:

Meal #
每餐


calories - protein/carbs/fat grams

卡路里-蛋白质/碳水化合物/脂肪 (克)

Contents:
内容

meal#1
第1餐

660 - 65/55/20

Tasty oatmeal: 1 cup of plain oatmeal, 1 TBS raw honey, 1 TBS flax oil (or hemp oil), 2 scoops of whey protein, 1 scoop of caseinate protein, and cinnamon.
美味的燕麦片: 1 杯纯燕麦片,1勺蜂蜜,1勺亚麻油,2勺蛋白粉,1勺酪蛋白酸蛋白,和肉桂

meal#2:
第2餐

440 - 35/42/15

5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
5盎司鸡胸,生混蔬菜,1杯糙米, 1-2勺初榨橄榄油。

meal#3:
第3餐

440 - 35/42/15

5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
5盎司鸡胸,生混蔬菜,1杯糙米, 1-2勺初榨橄榄油。

meal#4:
第4餐

440 - 35/42/15

5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
5盎司鸡胸,生混蔬菜,1杯糙米, 1-2勺初榨橄榄油。

meal#5:
第5餐

320 - 25/23/14

One scoop of casein protein, 1/2 cup of oats, 1 TBS of FLAX oil.

1勺酪蛋白酸蛋白,1/2杯燕麦,一勺亚麻籽油.

Totals:总共: 2,300 calories, 195/204/79总共:2300卡路里, 195/204/79

NOTE: This is just a typical diet that can be done with calorie cycling. You can always use a different protein, carb, or fat sources as you chose.  Such as choosing turkey, beef, tuna instead of chicken, or choosing another whole grain carb choice rather than brown rice.  You can even do a more restricted calorie phase during the low days.  As a matter of fact my friend Matt lost 100 pounds in 6 months by doing intermittent water fasting during his low days.

注意:这只是可操作的典型的卡路日循环食谱。你也可以选择不同的蛋白质,碳水化合物,或者脂肪原料。比如用火鸡,牛肉,金枪鱼来代替肌肉,或者选择完整的谷物类碳水化合物来代替糙米。你甚至可以在低卡日更加严格控制卡路日。事实上,我朋友Matt,通过间歇性饮水断食法,在六个月里面去了100磅。


How Many High and Low Days to do?

高低卡日的分布

Most zig-zag programs for fat loss usually only have 1 high day followed by 3 low days.  From my experience, if you extend the amount of high days, you will crank your metabolism up even further so once you go back on the low, fat loss becomes even quicker than if you just did one high day!  I have had great results doing: 2-low, 2-high, 2-low, 3-high, 2-low, 2-high, 2-low, 3-high etc etc.  This keeps your metabolism tricked so it know it doesn't get used to a certain program.  Last thing you want is for your body to find homeostasis for your metabolism, which fat loss becomes almost impossible then!, which I think it can find doing only 3 low and 1 high constantly.  But the whole principle here is that you want your metabolism (which is gets revved up during the high days) to run quicker on the low days, so fat loss can occur.

大多数的减脂的zig-zag 计划只有1天高卡然后跟着3天低卡。根据我的经验,如果你延长高卡的天数,你将启动你的新陈代谢,将来一旦回到低卡,比起1天高卡日,更快速减脂。我有着很棒的结果:2天低卡,2天高卡,2天低卡,3天高卡,2天低卡,2天高卡,3天低卡,3天高卡。等等。这样能够使你的新陈代谢被“欺骗”,使它不会习惯于这个计划。最后一件你需要的是 ,通过不间断的 3天低卡,1天高卡 ,那样会让你的身体找到新陈代谢的平衡 ,那样将不会减脂 ! 但是原则就是 让你的新陈代谢在低卡日运转的快些,这样减脂将会发生 。

How many high and low days you want to do is up to you, but I would keep it in the range of 2-7 high days and 2-3 low days. You can experiment yourself to see what works best for you (or see the chart below for examples). Most zig-zag programs have you do more low days relative to the amount of high days. But I have found out through LOTS of experience, if you double the overall amount of high days to low days, your metabolism will run hot all the time and you will burn fat faster overall, and your body will simply look way better and more ripped.

高低卡日的天数随你决定,但我建议控制在 高卡2-7天,低卡2-3天 。你可以通过实验来看到底哪种分配适合你 。或者参照下面的表格例子。大多属的zig-zap计划会要求你的低卡日总数达于高卡日 。但我发现通过很多经验 ,如果高卡日是低卡日的2倍,你的新陈代谢将一直运行的很快而且总体上看你也能瘦的更快,你的身体会看起来更棒和更加有型。

 

未完待续微笑

Fanny-凡子

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什么东西?

swanlin128

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It's important to make sure you do not extend the low days past 3 days. Your metabolism will start to kick in starvation mode and you will be much better off going right back to the high days then to keep your metabolism running hot.  You will most likely lose more fat on your second low day than your first or third. Because on the first day your body is getting rid of all it's liver glycogen and nutrients in the intestines before it starts to tap into bodyfat.  And the third day won't be as much fat loss compared to the second low day because your metabolism starts to slow down.  So I actually recommend sticking with 2 low day cycles most of the time.

确保低卡日不要超过3天,这很重要 。你的新陈代谢将开始进入饥饿模式,然后你将终止低开,进入高卡日让其高速运行起来。脂肪将在第二的低卡日燃烧的更多,高于第一和第三日。因为在第一日,你个身体刚刚脱离肠道中的糖和营养,在其开始转变为体脂前。而第三天比第二天相比,不那么容易减脂,是因为你的新陈代谢开始放慢。因此,我非常推荐大多数时候坚持2天低卡的循环 。

I also recommend cycling your cycles (see chart below for what I'm talking about), this will prevent homeostasis (your body remaining the same, thus fat loss coming to a halt). 

我也推荐你循环你的高低卡日 ,请参照下图。这将阻止身体达到平衡。如果身体保持平衡,那么减脂将会停止 。

Take a look at this chart to help you decide how many high days and low days to do. My better recommendations are at the top and least are at the bottom:

下图将帮你决定你的高低卡日的分配。我更好的建议在最顶和最低端 :

swanlin128

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Cycles:

循环

Totals:

总共:

Comments:

评价:


3 high
2 low
2 high

2 low

 

3 高卡

2 低卡日

2高卡日

2低卡日

5 highs / 4 lows
5 高卡日/4 低卡日

This is the main one I have used myself to drop to a very low bodyfat percent very quickly!
这是我采用的快速减脂的主要方法


5 high
2 low
3 high
2 low
2 high

2 low

5 高卡

2低卡日

3高卡日

2低卡日

2高卡日

2低卡日 

10 highs / 6 lows

10 高卡日/6 低卡日

I have recently started to use this cycle, and let me tell you, this one may even be better than my top choice. Only difference is, it adds a 5 high day cycle in the mix. I am experiencing a hotter metabolism more often with this one! And fat loss on the lows are incredible!  This is recommend for people with a 3% bodyfat and over!
我最近开始这个循环,让我告诉你,这个方法可能比之前的更好。唯一不同的是,添加了5个高卡日。我体会到这种方法的新陈代谢更高,而且在低卡日减脂令人难以置信! 这种方法适合 体脂3% 到0%的人。


5 high
3 low
3 high

2 low

5 高卡

3低卡日

3高卡日

2低卡日

 
8 highs / 5 lows

8 高卡日/5 低卡日

I have not tried this, but I would assume this would work good for someone with a bodyfat % between 9%-14%.

我没有试过这种方法,但我估计这个适合体脂在9%到14%的人


3 high
3 low
2 high
3 low

3 高卡

3低卡日

2高卡日

3低卡日

 

5 highs / 6 lows

5 高卡日/6 低卡日

I have used this one before during a high bodyfat percent and worked real good. It started to work less efficiently on me once my bodyfat percent got lower and lower.  So this one is recommend for someone who has a bodyfat percent over 18%.

在我体脂很高时,我使用过这种方法,真的很有效。但当我的体脂降低时,这种方法变得越来越不那么有效了。所以这种方法适用于体脂超过18%的人。


2 high
2 low

2 高卡

2 低卡日

 
2 highs / 2 lows

2 高卡日/2 低卡日

This uses very short cycles all the time, and it works very well! If you feel like your metabolism might be slowing down a tad, then stretch the high days to 3-4 to keep it going hotter.

这种方法是很短的循环,但也很有效!当你发现你的新陈代谢可能降低了一些,可以把高卡日延长到3-4天。


5 high
2 low

5 高卡

2 低卡日

 
5 highs / 2 lows

5 高卡日/2 低卡日

This diet cycle is the complete opposite of what most diet books and "dieters" recommend. Most people would think to do the opposite, which would be to eat low for 5 days, then high for 2 days, such as eat low during the weekdays, then pig out during the weekends.  Well guess what?  I can guarantee you, that you will lose fat 3-5 times faster doing the opposite (5 high/2 low).  As long as you stick with the program correctly, that is eat maintenance level (or even a little above) with clean healthy foods for 5 days, then cut carbs back for 2 days, while doing plenty of intense cardio all the time, you will get LEANER MUCH FASTER than what most people would do instead (5 low/2 high).

这个循环跟大多节食方法完全相反。大多数人的做法也完全相反,低卡5天,高卡2天,比如工作日的5天吃的很少,周末吃的很多。猜猜看结果会怎样?我可以保证,使用5高2低的方法会比你的做法,减脂效率高3-5倍。一旦你正确的坚持这个计划,吃到稳定水平,或者更高,使用清洁健康食物,5天,然后减去碳水化合物2天,同时保证足够的高强度有氧运动,你将会比大多数坚持5低2高的人瘦得更快。

But overall, I still do not recommend doing this cycle because the cycles are not being cycled.  But the point I am trying to make is, you simply need to eat more food more often and only lower it occasionally to burn fat off quick.

但总体上来看,我还是不推荐做这种循环,因为这没有被循环。但我想说的是,很简单,你只需要经常吃多吃,偶尔少吃,这样可以更快减脂。

You will burn off more fat in those 2 low days each time, than you would doing 3 whole weeks of doing 5 low/2 high.

在2天低卡日,你将燃烧更多的脂肪,比你5低2高快。

If you want to get to an extremely low bodyfat percent, while maintaining all muscles, this is how it is done (not 5 low, 2 high bullcrap)!

如果你想把体脂降到极致,而又不损失肌肉,这就是方法。


1 high
3 low

1 高卡

3 低卡日

 
1 high / 3 lows

1 高卡日/3 低卡日

This is what most diet books recommend, and I actually think this is a horrible strategy compared to the ones above!  I think you need more overall high days to low days to get to a low bodyfat percent quickly and this cycle is not the answer in my opinion.  I do think this may work okay for obese people.

这是大多数节食书籍推荐的方法,但我认为跟上面的方法相比,这个方法非常恐怖。这个方法不是如何快速减脂的答案,我认为你需要总体上高卡日比低卡日多,才能快速减脂。我也同意这个方法适合超胖的人。

swanlin128

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 Cardio is Key!

有氧运动是关键!

You are probably thinking, with all these high days compared to low days, I am going to get fat and gain weight!  This is not the case because is order to make any of these calorie cycling diets work correctly is to make sure you do cardio workouts all the time!  Whether it's a high day or low day, continue to do intense cardio workouts (usually every day) or at the very least, every other day.

你可能会认为,跟低卡日相比,在高开日,我会增脂体重增加!不是的。因为为了让卡路里循环饮食达到效果,必须保证,你一直在做有氧运动。无论是高卡日还是低卡日,持续的做高强度的有氧运动,通常每天 或者至少隔天 。

Cardio prevents fat accumulation during the high days, and allows you to eat more to increase your metabolism without gaining fat!  This is VERY important to grasp.  If you read my cardio article you will fully understand.
有氧运动防止脂肪在高卡日堆积,而且让你在多吃的同时提高新陈代谢却不长胖 。领会这点非常重要 。如果你阅读了我的关于有氧运动相关的文章,你将会完全理解 。

On the contrary, if you do not do cardio regularly and do any of these calorie cycling diets, you will most likely gain fat weight.  The opposite happens when you do cardio, you will get slimmer and slimmer as time goes on while maintaining all your muscles in the process, thus getting closer to a ripped body.  And the more intense you do your cardio, and the more often it's done, the faster you will get ripped.

相反,如在做卡路里饮食计划的时候,没有规律有氧运动,你多半更容易长胖。相反,当你做有氧运动,随着时间的流逝,你将会越来越瘦,同时在整个过程中保持肌肉不流逝,离有型的身体更近。而且在做有氧运动时,越高强度,越频繁,你会更快有型。

High Day Tips

高卡日秘诀

On the high days, don't worry about over eating as much, feel free to eat some extra fruit if you like. Feel free to go out to a restaurant and eat a good sized meal once or twice. This will only help crank your metabolism up even further. And remember, don't worry about gaining fat, it will not happen as long as you keep doing intense cardio workouts.

高卡日,不要担心会吃的很多 ,随意吃你想吃的其他水果。随意的外食,吃一两次合适大小的肉。这只会帮你让新陈代谢更快。记住,不要担心长胖,只要你坚持高强度有氧运动,这将不会发生 。

For the second half of the high phase, I recommend adding an extra tablespoon of oil for each of the 3 middle meals, that will add an extra 42 grams of fat and 378 calories to your diet each day, and will further help raise your metabolism..

在第二个半的高卡阶段,我建议三餐间额外添加一勺油,这会给你的饮食每天增加42克脂肪,378卡路里,而且将会帮你在未来提高新陈代谢。

For the last day on the high phase, have one of your meals be a super carb load meal, such as a big plate of spaghetti, ramen noodles, potatoes, etc. But make it a different carbohydrate than what you usually use for your meals.  For example if you normally use brown rice for your meals all the time, use something different such as spaghetti for the carb load meal.  This results in a different stress to the digestive system, which will help trigger more thyroid hormones.  Doing this carb load will help add more muscle glycogen to preserve muscle for the upcoming low days, and also provides a nice metabolism boost.

在高卡阶段最后一日,吃一顿超级碳水化合物,比如一大盘意大利面,日式拉面,或者土豆,等。但需要确保跟你平时使用的碳水化合物不一样。比如你常吃糙米,使用一些不同的,如意大利面来最为碳水化合物餐。这将给消化系统带来不同的压力,会触发更多地甲状腺激素。做这样的负载碳水化合物餐会增加肌糖元,从而保持之后低卡日的肌肉,而且也为新陈代谢做了很好的推动。


I would also keep fruit servings to about 1 on the low days, and 1-3 on the high days. Fruit still contains a lot of sugar, and we want insulin to remain low most of the time.  You can eat as many raw vegetables as you like though.

我也会保证低卡日1个水果,高卡日1-3个水果。水果保证了 糖,我们希望在大多数时候,胰岛素保持很低。你可以尽可能的吃生菜。


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More tips:

更多诀窍:

Remember, you will not gain any fat weight on the high calorie days as long as you keep doing cardio workouts. You will however gain some weight most likely during the high phase, but this will mostly be glycogen weight, which is comprised of water and carbs inside the muscles, but this is good weight!  You may even increase muscle mass a little.  And it is very important to never use the scale as an indicator of progress.  The scale will fluctuate dramatically during your high and low cycles, most of this weight fluctuation is coming from water weight, glycogen, and food being digesting.  If you want to use the scale as an indicator, only weigh yourself at the beginning of the first day of the high phase (after finishing the low phase), first thing in the morning, before breakfast, and after you have used the bathroom.  One measurement I do recommend using is the waist measurement, and once again, I recommend measuring your waist the same time as I recommend weighing yourself.  The waist measurement is probably the easiest measurement to take to get an idea of what your bodyfat percent is, because the lower your waist is, the less bodyfat percent you have.

记住,只要坚持有氧运动,高卡日你不与会长胖。高卡日你可能会增长一些重量,但这几乎是糖元的重量,糖元由水和肌肉中的碳水化合物组成,但这是好的重量!你甚至会增长一点肌肉。不要用测量来作为过程的监控,这很重要。测量结果会随着水的重量,糖元,消化中食物而改变。如果你想用测量作为检测,那么只在高卡日第一天清晨,空腹便后测量。我建议使用腰部测量的方式,再次建议在同一时刻测量。腰部测量可能是了解你体脂率的最简单的测量方法,因为腰围越小,体脂越低。

Generally I eat the same breakfast every single day (whether it's a high day or a low day), I always eat a cup of oatmeal, honey, flax/hemp oil, and whey.  It's generally a large meal to jumpstart your metabolism for the day. 
基本上每天早上我都吃得一样。无论高低卡日。我常吃一杯燕麦,蜂蜜,亚麻油和乳清。这对于触发你的新陈代谢来说是很个大餐。

This zig zag approach keeps your metabolism revved up at all times. It works perfectly, before your metabolism slows down again from doing the low days, you go right back to the high calorie days to rev it back up again, and you have constant fat loss and muscle maintenance. Your muscles will still have glycogen in them through out the "low" days, which is one of the key factors when it comes to maintaining muscle.

zig zag 方法让你的新陈代谢一直处于高速运转。他很完美的工作着,在低卡日新陈代谢开始降低之前,你回到高卡日加速代谢,这样你能够持续减脂和保持肌肉。即使在低卡日,你的肌肉充满糖元,这就是保持肌肉不流失的关键。

As far as fat loss supplements are concerned, I would do it only on the 2nd and 3rd low calorie day.  I recommend taking green tea supplements, because they help speed up metabolic functions in your body while also providing many other health benefits. You can consider taking a thermogenic product that contains caffeine on the second and third day to help accelerate fat loss.  I do this myself and I think it works good. You can also consider taking a product that contains thyroid hormones on the 3rd low day, but ONLY on the 3rd low day! I personally use LIPO6 Black each time for the last low day, and don't use it any other time.  You want to cycle any supplement that contains thyroid hormones or it could really hurt your thyroid gland or even shut if off completely, which obviously we do not want.

关于减脂相关的补充剂,我只会在第二和第三个低卡日吃。我建议使用绿茶补充剂,因为他能加快你身体的新陈代谢功能,而且提供其他很多健康益处。你可以考虑使用一些热能产品,含有咖啡因的,在第二和第三天,帮助加快减脂。我自己使用这个方法而且觉得不错。你也可以考虑使用含有甲状腺素的产品,在第三个低卡日,但只在第三个低卡日!我个人每次使用LIPO6 Black,其他时候都不用。如果你想循环使用含有甲状腺激素的补充剂,那他可能会损害你的甲状腺,或者让他完全不工作。这显示不是我们期望的 。


But this method for sure works, I have got ripped VERY quickly doing this. This is probably the best fat loss/muscle maintenance diet out there. Believe me, it works.
但这个方法可行,我通过这个方法变得非常的有型。这可能是最好的减脂保持肌肉的最好的饮食方法。相信我,这是有效的。


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Benefits of the High Days

高卡日的益处

The high days has many benefits and is VERY important to do to help you lose fat and get ripped FAST.  Without the stretch of high days you will experience plateaus of never losing fat, muscle loss, and low energy.  The key to the high phase is all the extra complex carbohydrates you will consume.  Because these are the many benefits:

高卡日有很多好处,而且很重要的是他帮你减脂更快塑形。

没有延长高卡日,你将会体会到平台期而减脂体脂,肌肉损失,低能耗。在高卡阶段的关键是你将消耗所有的多余复合碳水化合物。因为如下很多好处:


-Replenishes muscle glycogen (energy stores in muscles), which gives you more energy and helps to maintain your muscle.
-补充肌糖元 (能量存储在肌肉中),这将给你提供更多能量帮助保持肌肉。

-Facilitates many metabolism increasing hormones that will keep your metabolic rate running smoothly all the times for you to burn fat, and helps to prevent your metabolism from ever slowing down and adapting to always eating a low calorie diet.
-促进新陈代谢增加荷尔蒙,这将帮助保证所有的时间里,新陈代谢平滑的运转,从而燃烧脂肪,而且帮助你的新陈代谢去适应低卡日而不减速。

-Allows you to break fat loss plateaus, and I strongly think this diet is the key to getting to a low bodyfat % safely, effectively, and naturally while maintaining your muscles in the process.

-帮你打破平台期,而且我强烈的认为,这种饮食法是在安全的,有效地,自然的达到超低体脂率过程中,而又不损失肌肉的关键。

-Allows variety in your diet that allows you to have "pig out" meals without guilt.
-允许你变换饮食,让你可以大吃特吃而没有内疚感。

Tips to increase health factor!

增加健康因素的秘诀!

The diet I outlined above is VERY healthy, and it can be done for a lifetime with many positive anti-aging benefits!  It has been said that when you mix raw honey with cinnamon (like for the breakfast meal every morning), you are helping yourself prevent many diseases, illnesses, and cancers.  Look it up on google (honey plus cinnamon) and you will see all the benefits you get from them together.  Plus all the raw fruits and vegetables help to also prevent cancers and diseases, along with cleaning out your intestines and colon.  The oatmeal every morning also helps to clean out your colon and your arteries.
我描述的饮食非常的健康,这可以持续一生,有着很多积极的抗老化的好处!我说过,当你伴着原蜜和肉桂,你正在帮自己赶走疾病。你可以在google上搜索关键字"蜂蜜加上肉桂",你将看到你能从他们得到的所有益处。加之所有的生蔬菜水果也帮助阻止疾病,同时清洁你的肠道。每天早晨的燕麦也帮助清洁你的肠道和动脉。

If you want to even crank up the health factor a bit more, just make sure that all the food you buy is organic, and you will be sure that all the food you get is free of chemicals, hormones, antibiotics etc..

For extra health benefits you can add mushrooms to your salads.  Mushrooms such as Maitake, Shiitake, and Crimini are tasty and add tons of health benefits for you.  You can even take Reishi mushroom supplements, which I recommend for tremendous health benefits.

如果你想再增加点健康因素,那么只要确保你购买的食物是有机的,确保的的食物是没有化学,激素和抗生素添加。


还有你可以在你的沙拉里面添加些蘑菇。蘑菇,比如茶树菇,香菇,不但美味而且对你的健康有很多益处。你还可以使用灵芝蘑菇补充剂,对你的健康有很极大的好处


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Don't believe these cycles will work?

相信这样的循环有用?

If you are skeptical at all about calorie cycling or the cycles I outlined above, then try this..

如果你怀疑所有关于卡路里的循环或者我上面描诉的,那么试试这个。。。

Lets say you are dieting down to lose fat, and you are sticking to a low calorie diet, with a calorie range of about 1,600 a day, every day.  You came to the conclusion that you are not losing fat at the rate you would like.  Now you are afraid to try my diet because you are afraid to try long stretches of high days all the time, and you think it simply will not work, because you would be eating more than what you are now.  But try this, do any of those cycles above (except the bottom 3), and just let your current calorie range (1,600, or what ever it is) be your high days, and then lower it to like 1,200 - 1,400 (or accordingly for your diet) for the low days.  So lets say if you chose this cycle method here, this is how you would eat:
你依靠饮食来减脂,而且你坚持低卡饮食,每天大概摄入1600卡。你会面临这样的结论,你将不会继续减脂,当到达一定的体脂率。现在你可能担心试试我的饮食法,因为延长高卡日,你会吃的比你现在吃的还多。但试试这样,试试上面任何一个方案,除了第三个,而且保持你现在的卡路里,1600 或者任何在高卡日,然后在低卡日,摄入 1200-1400卡,或者按照你的食谱。如果你简直这样的循环方法,让我们看看你将如何吃:

5 high - 1,600 calories.
2 low - 1,300 calories.
3 high - 1,600 calories.

2 low - 1,300 calories.

5天高卡-1600卡路里

2天低卡-1300卡路里

3天高卡-1600卡路里

2天低卡-1300卡路里

Alright?  You have nothing to be scared of, because you are still overall eating your same amount of calories you were eating before, you are just dropping them further only occasionally.  Now try that for awhile and watch the fat MELT off your body with a quickness.
怎么样?你现在没有什么好担心的了,因为你还是吃的跟之前一样多,你只是偶尔没有那么迟。现在坚持一下,看看你体内的脂肪是不是燃烧的更快了。

Taking this a step further...
继续。。。。

Now did you know that since your body is not a machine, but rather a force of nature, it will do anything in it's power to survive and adapt to your environment accordingly (that's nature!), thus it is not all about calories burned versus calories consumed through your day that determines your fat loss rate (like what most people think).  It is all about your metabolism and adaptations that determine your ACTUAL fat loss rate.  If you are doing intense cardio every day, you have all the right to increase those calorie ranges above and still burn fat off quick, and you will experience a much more toned and defined body over time, while experiencing fat loss about the same rate.  So for example you can start doing this and probably see even better results:
现在你知道了你的身体不适一个机器,但是自然的力量,他会尽全力做任何生存和适应环境的事情,这不是关于决定你体脂消耗率的卡路里消耗或者燃烧的问题。这是关于你的新陈代谢和适应性来决定你实际体脂减少率的问题。如果你每天坚持高强度有氧,你就有权利增加卡路里的摄入而且仍然很快燃脂,当你减脂的同时,你将体会到更多的乐趣。因此例如你可以开始试试,很可能你会得到一个更好的结果:

5 high - 2,000 calories.
2 low - 1,600 calories.
3 high - 2,000 calories.

2 low - 1,600 calories.

5高卡日-2000卡路里

2低卡日-1600卡路里

3高卡日-2000卡路里

2低卡日-1600卡路里

Funny, how now we are eating the same amount of calories on the low as we did on the high with the previous diet.  The point is, if you keep juggling your calories on a higher end rather than a lower end, overtime you will develop a much more defined and toned body with much more muscle mass, and you will still lose fat at the same rate as with the previous diet above.  This is another VERY important secret you must grasp if you want to get ripped with big muscles and very low body fat percent.
有趣的是,我们在低卡日吃的跟之前高卡日吃的一样多。问题时,如果你在高卡日提高你的卡路里比低卡日还高,你会建立一个更加有型和健美的身体,有着更多的肌肉块,而且你将仍然以之前食谱相同速度减脂。这是另一个需要领会的很重要的秘密,如果你想要有着大块肌肉的有型身体,而且超低的体脂。

You can also use this information to determine how big or how small you want to look over all.  If your goal is to lose weight (that is both fat and muscle), then juggle your calories on a low end.  If your goal is to have lots of muscle mass with still a very low bodyfat percent (like a typical bodybuilder), then juggle your calories at a higher end.  You will probably not find this information anywhere else!
你也可以使用这些信息来决定你希望自己看起来如何。如果你的目标是减重,也就是脂肪和肌肉,那么颠倒你的卡路里在低卡结束。如果你的目标是大肌肉低脂肪,那么颠倒你的卡路里在高卡结束。你很可能在其他地方都找不到这么有用的信息!

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What defines true fat loss?

真正减脂的定义

It is NOT all about calories burned (through physical activities) versus calories consumed through your day that determines your fat loss rate (like what most people think).  It is all about your metabolism and adaptations that determine your ACTUAL fat loss rate.

这不是关于决定你减脂率的卡路里消耗还是消费的问题。这是关于决定你实际减脂率的新陈代谢和适应性的问题


It's important to keep in mind that most of the calories you burn in a day is not directly from the activities that you do but rather your metabolism which is created from the activities that you do. In other words, changes to your physique are due to your metabolism and not burning calories during physical activities.

记住一点,这很重要。一天中你燃烧的卡路里,绝大多数都不是直接从你做的运动中消耗的,而是由你运动所带动的新陈代谢产生。换句话说,改变你体质的是你的新陈代谢,而不是每天活动燃烧卡路里。


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Taking this another step further...

进一步试试

In order for a natural bodybuilder to look huge with big muscles with a low bodyfat percent (such as looking like someone who takes anabolic steroids), or as looking like the incredible hulk, well not exactly but you get the point!  He would have to eat similar to this:

为了让自然健身者看起来体脂低而有巨大肌肉,不如看起来像吃了合成代谢类固醇,或者看起来不可思议的壮,那么你就坐到了。他将按照下面的方式吃:

5 high - 4,000 calories.
2 low - 3,300 calories.
3 high - 4,000 calories.

2 low - 3,300 calories.

5天高卡 -4000卡路里

2天低卡-3300 卡路里

3天高卡-4000卡路里

2天低卡-3300卡路里

And yes you can do this diet and overtime you will develop HUGE muscles, and if you do intense cardio every day (maybe even twice a day), overtime you will lose fat as well. This is the secret of how you would build muscle and lose fat at the same time! Well really it's possible to lose fat and build muscle with any calorie cycle range, but doing this extreme amount of calories will result in someone who will look BIG (that is with lots of muscle and very little bodyfat).  NOTE: Whether you are a male or female, and how tall you are, will determine how well this typically would work for you.  How intense you train (with weights and cardio) will also determine how well this diet will transform your body.
是的当你全力以赴的坚持这个饮食计划,你将锻炼出巨大的肌肉,而且如果你每天或者至少隔天坚持高强度有氧运动,你会减去脂肪。这就是同时增肌减脂的秘诀!使用任意卡路里循环都能实现增肌减脂,但如果卡路里的总摄入量非常多,你会看起来很壮(大量肌肉和微量脂肪)。注意: 男女,高矮,将决定这套饮食法对你的最终效果。同时有氧运动的强度也决定了这套饮食法对你身体改变的程度


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Examples of bodies and different calorie cycle ranges:

不同卡路里循环计划,对身体改造的不同结果实例

To give you an example of what a certain body would look like who cycle their calories with different calorie ranges, lets look at these two celebrities that do calorie cycling with intense cardio all the time:
让我们来看看使用不同的卡路里循环计划,身体会锻炼成什么样子,下面的两位明星就是高强度有氧+卡路里循环计划的结果:

Bodybuilder Stan Mcquay

Celebrity Bradley Cooper

Bodybuilder Stan Mcquay
健美先生 Stan Mcquay

Celebrity Bradley Cooper
明星 Bradley Cooper

Cycles calories at a higher end (around 2300 - 3000)
卡路里循环,卡路里摄入极端高(2300-3000)

Cycles calories at a lower end (around 1400 - 1800).

卡路里循环,卡路里摄入极端低(1400-1800)

NOTE: Both are natural and do not take any drugs.  Both do "Clean Bulking" which means they never just do bulking phases.  Bulking means where one would avoid cardio for awhile in an attempt to slow down the MBR (metabolism) to allow expansion for quick mass gains (but this will both be fat and muscle).  But these 2 celebrities have built all their muscles and lost all their fat at the same time doing "Clean Bulking". Which means they do the 4 essentials all at once: calorie cycling, cardio, strength training, and core workouts.  Now the point of these two comparisons is telling you what you would generally look like depending on which calorie range you chose to do the calorie cycling with.
注意:这两种结果都是自然的而没有使用任何药物。他们都是通过“洁净膨大”来做到的,这意味着他们不仅仅做“膨大”阶段。 “膨大”意思是通过停止有氧一段时间而降低新陈代谢,来让肌肉膨胀,但这包含了脂肪和肌肉。通过“洁净膨大”,这两位明星都实现了增肌减脂。这意味着他们在一起做4项要件:卡路里循环,有氧,力量训练,和核心锻炼。现在这两个对比告诉你,不同的卡路里循环将决定你看起来的样子。

You can see here that they both have six pack abs (thus having a low bodyfat percent), but Stan cycles his calories at a higher end than Bradley, which enabled him to pack on muscle mass.  Bradley Cooper on the other hand never goes above 2000 calories in a day, and as you can see he has a much smaller appearance than Stan.  Bradley Cooper is still in very good shape because he works out every day.
你可以看见他们都有六块腹肌,意味着都是很低的体脂率,但是Stan 的卡路里循环摄入比Brandley高,这让他建立的巨大的肌肉。Bradley Cooper相反一天中的卡路里摄入从未超过2000卡路里,如你所见,他看起来比Stan小很多。因为每天的锻炼,Bradley Cooper看起来体型也非常棒。

Bradley Cooper will never get any more muscular unless he starts cycling calories at a higher end.  And Stan Mcquay will not lose any of his muscles unless he starts cycling his calories at a lower end.  So generally the higher amount of calories you chose to cycle with, the bigger (and leaner) you will generally get.

除非Bradley Cooper开始高卡卡路里循环饮食,他不会增加更多肌肉。同样除非Stan Mcquay 开始低卡卡路里饮食,他不会减少更多肌肉。因此,在卡路里循环计划中,摄入的卡路里总量越多,你看起来就越壮大。


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Another example:
另外一个例子:

Have you ever watched the world's strongest man competitions on tv? Have you ever wondered how they got so big and muscular without taking drugs?  Some of them even have low bodyfat percents with 6 pack abs!  how do they do it?  This is how...
你在电视上见到过世界上最强壮的先生比赛吗?你有没有想过,在不吃药的前提下,他们如何做到如此壮大而肌肉满满?他们中的有些人甚至有着低脂肪率和6块腹肌!他们是如何做到的?这就是。。。。

World's strongest man Mariusz Pudzianowski has won many drug free strong man competitions, and if you look at his physique, he is huge with a 6 pack!  Lots of muscle and hardly no fat:
世界上最强壮先生Mariusz Pudzianowski 赢得了很多不吃药的强壮先生比赛冠军。如果你看看他的身材,他很巨大但有6块腹肌!很多肌肉而几乎没有脂肪:

Mariusz Pudzianowski

Mariusz Pudzianowski does calorie cycling similar to this:

5 high - 8,000 calories.
2 low - 6,000 calories.
3 high - 8,000 calories.
2 low - 6,000 calories.

Mariusz Pudzianowski 的卡路里循环饮食如下:

5天高卡 - 8000卡路里

2天低卡 -6000卡路里

3天高卡 -8000卡路里

2天低卡 -6000卡路里

Yes it is possible to lose fat eating a whomping 6,000 calories, but ONLY if you just came from eating 8,000 calories for awhile!  His metabolism is FAST because of all the eating and intense exercise he does. And I can guarantee you, his workouts and his daily activities are burning no more than 1500-2000 calories a day. His metabolism is burning the rest of the 4500+ calories up every day.  The extra calories he eats are not being stored (as fat) they are simply being burned up by his metabolism.

是的吃6000卡路里也是能够减脂的,但只有你坚持吃8000卡一段时间!他的新陈代谢非常的快,这归功于他的饮食和高强度的锻炼。

This is the secret these guys use to stay huge and lean all year round and win these competitions!

And you know what's even stranger? Pudzianowski eats a lot of candy and junk food to fill in his calorie ranges.  So yeah that kind of proves you can still stay lean as long as you know how to train properly and cycle your calories properly.

这就是这些人能够保持巨大而低脂并且赢得很多的比赛的秘诀!


你知道更奇怪的是?Pudzianowski,他为了让卡路里到达要求,每天会吃大量的糖和垃圾食品。这也证明了只要只要训练的当,同时使用卡路里循环饮食法,你是能够保持低体脂的。

See how this works now??

So what calorie range do you chose?  Me personally I am not all about being huge, I would rather stay lean and muscular at more of a medium level, so I cycle my calories around a range of 1,700 - 2,700.  This is still kind of big, but I am not overly huge.  If I wanted to get bigger I would start cycling calories higher.

看看现在如何?

你选择什么卡路里范围?我个人不希望变得过于巨大,我希望保持苗条而肌肉,因此我选择的卡路里循环为1700-2700.这样看起来有点壮,但不巨大。如果你想变得更壮,你需要开始更高的卡路里循环饮食。

swanlin128

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Arnold Schwarzenegger himself did calorie cycling!

阿诺施瓦辛格自己的卡路里循环饮食!

One of the biggest strategies in Arnold Schwarzenegger's bodybuilding routine was calorie cycling. This involved having mostly higher calorie days interspersed with some lower calorie days in order to lose fat continuously and to prevent his metabolism from slowing down, while keeping his muscle mass intact.
 最强壮而有策略的阿诺施瓦性格,他的日常健身计划就有卡路里循环饮食。为了持续减脂保持肌肉和防止新陈代谢减慢,他的饮食几乎高卡里,其间穿插一些低卡日。

He advised that on any calorie-reduced diet, if you went long enough you would see your metabolism slowing down along with muscle loss, making further fat loss incredibly difficult.

他建议任何减少卡路里的饮食,如果你坚持的时间够长,你会发现你的新陈代谢减慢了而且肌肉流失了,再想进一步减脂就异常困难。

 

Arnold Schwarzenegger calorie cycling

So yeah even Arnold Schwarzenegger himself, one of the most recognized bodybuilders ever, did calorie cycling (similar to any of those calorie cycle methods above) to help achieve his physique!  And by the looks of his physique I'm guessing his calorie cycle range was between about 2,500 - 3,500 a day.
所以,即使阿诺施瓦辛格自己,世界公认最棒的健美先生,也坚持通过卡路里饮食来实现他的体格!从他的体格上看,我猜他的卡路里循环范围在每天2500-3500。

Give one of these calorie cycling methods a try and watch the fat melt off quick!  The newer sexy you is just right around the corner with this information!

试试任何一个卡路里循环计划吧,看看脂肪的快速燃烧!一个全新的性感的你正在面前!


完!献玫瑰

swanlin128

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终于写完了!希望跟大家一起学习

swanlin128

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