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人们不知道的5个锻炼误区 There are a lot of misconceptions out there when it comes to working out. Who are these clowns that spread this false information? Frankly, I’m tired of hearing them over and over. So, without further adieu, allow me to bust the top 5 workout myths….. 谈及锻炼时，人们往往存在着诸多误解。到底是谁在传播着这些谬论呢？坦白讲，一遍遍的听着这些谬论，我的耳朵都快生茧了。为了不再受这些困扰，我将列出其中最荒谬的5个误区。 Myth I hate #1: I’m afraid weight training will make me put on too much muscle and “bulk me up.” 误区一：害怕锻炼体力会长肌肉或长胖 This is something that usually worries women, at least I don’t know many men that fear putting on too much muscle. “Oh, no, I want to keep this pear shape I’ve got going for my body with twigs for arms.” Yeah, not that common. First off, muscle hypertrophy (getting bigger muscles) is very difficult for women since they don’t have testes to produce testosterone, an androgen (male characteristics) anabolic hormone which is #1 in hormones when it comes to muscle-building. Men produce forty to sixty times more testosterone than women. So as a woman, your chances of getting big naturally (without taking steroids) are minimal coming from weight training. The “toned” and lean look that most strive for comes from having built some muscle on your frame. The more lean body mass (muscle tissue) you have the higher your metabolism gets (burning more fat doing nothing at all), so by missing out on the benefits of weight training you’ll most likely become even fatter or skinny-fat (skinny with no muscle tone, pretty much fat and bone). So, if you still want to keep on doing your treadmills/bikes and cardio burn classes without weight training, and continue your impossible mission for a lean and toned physique, go for it! 怕锻炼体力会长肌肉或长胖 有些事总是困扰着女性，起码我不知道男人也会担心肌肉太多。“哦，不，我想要保持手臂细长的梨型身材。”是的，这并不是那么普通的。首先，过多的肌肉对女性并无益处。她们没有睾丸以产生睾丸激素，而这一激素在长肌肉时会变为一种合成代谢的男性荷尔蒙。因此，作为女性而言，不摄取类固醇，而仅只是通过体能训练的话，长肌肉的可能性是微乎其微的。多数人羡慕并为之奋斗的苗条体形多是建立在骨架的肌肉上的。越瘦的人新陈代谢越快，她们的身体组织除了燃烧脂肪外几乎什么也不干。所以反倒是忽视了体能训练的好处的话，才可能会变胖 。（皮包骨就是没有肌肉，到处都是脂肪和骨头），也因此，如果你还想继续骑脚踏车和上燃脂课程却又不进行体能训练的话，那么就别想要一个苗条而又健康的身体了。这样，你还想继续下去吗？
Ok, so “bulking up” comes from bodybuilders and other athletes who during their off-season program eat excessive amounts of calories to keep their bodies in an anabolic state to gain as much muscle as possible. During this time, some go overboard and might put on an extra 50lbs, which, during this phase, will make them look fat. You will only get bulky if you eat excessive amounts, like 10,000 calories a day like they do. So, weight training and muscles are not to be blamed, it’s a bad diet that’s to blame for a “bulky” look. 所以“长胖”指的是长身体的人和运动员在平时训练时摄入过多的卡路里以使他们的身体处于新陈代谢的状态，从而尽可能的促进肌肉的生长。在这一时期，有人可能会因摄入卡路里过多，而增加50磅体重，而这使得他们看起来变胖了。只有摄取过多卡路里，像是一天10000左右，才会发胖。所以，人们变胖是因为不健康的饮食之故，而非体能训练和肌肉生长。 Myth I hate #2: Less calories makes you lose weight, so eating less will make me lose weight and get lean. 误区二：少摄取卡路里可以减肥，因此吃得越少越能减肥。 There is a difference between losing weight and losing fat. Too many get focused on numbers (“I have to weigh 140lbs or else!”) and end up doing drastic, stupid things to get there. You should only be obsessed with weight if you’re in a sport with weight classes. Like most humans, we seek instant gratification, and end up doing weird and really tough ”cleanses” and diets, or put on a plastic suit and sweat our asses off on the bike. These things will make us lose those 5 pounds in 2 suffering-and-hunger-filled weeks. We then go back to eating normally again and end up putting on weight again and being fatter than we were before our “brilliant” diet or “cleanse”. There are some stupid diets like the “Super Duper Cleanse” where you are only allowed to eat and drink something absurd like 3 liters of water, lemon, half almond and a dash of something random like spicy chipotle seasoning. When you do this your body is put into starvation mode and starts using energy systems like gluconeogenesis, which breaks down amino acids from the muscles to turn it into energy so your body can function. Once you’re done starving yourself and proud that you made it, you have lost some fat, but also lost a significant amount of muscle (lean body mass). So when you go back to a normal diet you will start putting on more weight (unwanted fat) do to a lowered metabolic rate which your muscle that you lost once helped boost up. As I said earlier you’ll end up fatter and have less muscle. Not smart. Short term, it’s an okay method, but long term, you screwed yourself. 这里存在着一个减重和减肥的区别。太多人往往只关注于数字（如：我要减到140磅），然后为达到此目标而做一系列激烈、愚蠢的事。如果你是在做一个减重的运动的话，那么你就该只关注减重。像其他许多人一样，我们往往追求立竿见影的效果，并因此而做出了许多匪夷所思而又困难之事，像是吃素食，穿紧身衣，骑车锻炼出汗。这样一来，经过两个受罪而又饥肠辘辘的星期后，我们一般能瘦5磅左右。然后，我们又恢复正常饮食，体重又回升了，甚至可能会比我们食素、节食之前还胖。最骗人的食谱就是宣称一天只能摄入一些荒唐可笑东西的那种，如：喝3升由水，柠檬，半个杏仁和少量任意调味品所调和得混合物。当你这样做时，你的身体会一直处在饥饿状态下，像是糖异生那样，你的能量系统会开始运转，而这会阻止肌肉中的氨基酸转换为使人的身体自由运转的能量。当你开始饥饿疗法，并沾沾自喜于你的成功瘦身时，你已经流失了一部分脂肪和许多肌肉组织了。所以，当你回复正常饮食时，由于新陈代谢率下降，为弥补先前丧失的肌肉，人们的体重会变得更重。就像我先前说的那样，最后你会越来越胖肌肉也会越来越松垮。这是不明智的。就短期而言，这 个方法还无可厚非，但长远来看，你这是在压榨自己的身体啊！ Myth I hate #3: I’m afraid that if I stop working out my muscles will turn into fat. 误区三：害怕停下锻炼后，肌肉会变脂肪。 Fat chance… Muscle can’t be converted to fat. If you stop working out, your muscle will atrophy (lose size, if you don’t use it, you lose it) bringing your metabolism down, and if you continue to eat like you did while you were working out without burning those calories like you were before, you will get fat. It’s not because your muscles became fat, it’s because you got fat. So with this myth, does everything else become fat too if I don’t use it, like my bones or my wiener? Stupid. 关于发胖的可能性 ……肌肉是不可能会转变成脂肪的。如果停止锻炼的话，肌肉只会萎缩（先是变小，如果再不用的话就会完全丧失了），你的新陈代谢会变缓，如果再像你锻炼时那样饮食，且又不运动燃烧所摄取的卡路里的话，就会发胖了。这并非是由于你的肌肉变成脂肪，而是因为你变胖了。所以此误区荒谬之处在于，如果不再使用的话，那么别的部位，像是骨头什么的，也会变成脂肪吗？真是愚蠢！
Myth I hate #4: Running a mile will burn more than walking a mile. 误区四：跑步比走路更燃烧脂肪。 When it comes to calorie-burning, in this case, it’s the distance, not how fast you run, that determines the amount of calories you burn. You’ll burn the same amount running a mile as just walking a mile. Sure, your heart will have to work at a higher heart rate for awhile when you run, which is good for heart health, but if your goal is calorie loss, it doesn’t matter which one you do. 说到燃烧卡路里，关乎究竟消耗了多少卡路里的主要是跑的距离而非你跑得有多快。你跑一英里和你走一英里消耗的热量其实是差不多的。当然，你跑一英里的话，心跳会更快，这对你的心脏健康是有好处的。但是，如果你的目标只是单纯的想燃脂的话，无论是跑步或是走路都是可以的。 When it comes to losing fat, I would pick the latter, walking. It takes longer which is good for fat burn because it takes about 20min or so for your body to start utilizing your fat as an energy source and the lower heart rates allow your body to use energy systems that are more efficient when it comes to burning fat. Heart rates around 55-60% of your maximum heart rate (220-(your age)=maximum heart rate) for a period of at least 30min is optimal for just burning fat. 说到减肥，我会选后一个——散步。要成功减肥的话，运用这一方法需要较长的时间，因为需要花20分钟的时间才能使你的身体将脂肪作为能量来源，缓慢的心脏跳动幅度也能使你的身体在开始燃烧脂肪时能更好的利用能量系统。心脏跳动幅度在你最大心率（最大心率=220-你的年龄）的55%到60%之间持续30分钟的时候，是燃烧脂肪的最佳时期。 Myth I hate #5: I need to get rid of this little “pouch” on my lower abs so I’ll do bunches of ab work for lower abs to get rid of it. 误区五：想要摆脱下腹部的赘肉，因而做大量的减腹运动。 There are two things I would like to bust in this one. First, you can do abs ’til the cows come home and still not get washboard abs. Sure you’ll get strong abs, core strength is always good, but the “six-pack” will not appear by doing that. To get a visual six-pack you have to get rid of the subcutaneous fat, the fat underneath your skin on top of your muscles, to get that desired look. The trick isn’t a machine on a infomercial, the trick is to lose body fat. So diet and cardio is the key to a six-pack. Spot reduction is not possible either, so doing a lot of abs will not burn off the fat on your midsection. 关于这个误区，我有两点想要说明。其一，可能就算你日日练腹肌也不可能达到理想的形状。当然，这样专注去练的话，你会拥有结实的腹肌，但是却不可能会有6块腹肌。想要美观的六块腹肌的话，那你就必须要摆脱皮下脂肪了，只有去掉那里的脂肪才能达到你梦寐以求的效果。这个窍门并不是需要电视上的什么机器，而是只需甩掉身上的脂肪就行了。由此可见，要想拥有六块腹肌，合理的饮食与是关键所在。局部减肥也是不太可能，所以光做各式的腹部运动并不会减掉上腹部的脂肪。 Second, there is no such thing as “working my lower abs”. The rectus abdominis, the outer layer of muscle in one’s abdomen, is the muscle people refer to as their “abs” or “six-pack”. This is one long muscle that starts at the pelvis (pubis or pubic bone) and attaches to the sternum (costal cartilage of ribs 5 to 7 and the xiphoid process). As with all muscles in the body, you can’t contract (“flex”) one part of a muscle and not engage the whole thing. So whatever you are doing for abs, you are hitting the whole thing. Genetics will determine the way your abs look, so you can’t change that 6 pack into a 8 pack, some people have 6, some have 8, it’s just the way it is. 其二，根本就没有“做下腹运动”这种说法。直肌是腹部肌肉的外层，也是人们普遍认为的“下腹部”或是“六块腹肌”。 这是一块从骨盆（耻骨）到胸骨（肋软骨5至7和剑胸软骨）的一大块肌肉。因为身体里的所有肌肉的缘故，你不能随意的只收缩或是弯曲其中的一部分。所以，无论你怎么做下腹运动，你其实都是在训练全身。遗传学决定你的腹部长什么样，有的人是有六块，有的是8块，这都是由遗传决定的，所以你不可能把六块腹肌变为八块。
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