你独特的灵魂，需要一副配得上它的身材#健身 #減脂 #fitness
葱哥力量塑性
[{'start': '0.033', 'end': '1.933', 'text': 'After you finish watching "Crazy",'}, {'start': '1.933', 'end': '3.466', 'text': 'come to the gym,'}, {'start': '5.033', 'end': '7.600', 'text': 'listen to the pain in your breath, listen to the'}, {'start': '8.600', 'end': '11.266', 'text': 'wildness in'}, {'start': '12.233', 'end': '14.533', 'text': 'your heartbeat, listen to the warmth in your embrace'}, {'start': '14.600', 'end': '16.833', 'text': 'spreading over the hills, listen to the'}, {'start': '19.400', 'end': '22.400', 'text': 'light in your eyes, listen to the'}, {'start': '23.000', 'end': '26.066', 'text': 'love burning in your ears,'}, {'start': '26.700', 'end': '32.200', 'text': 'listen to us carving "endless time" on both sides of the wall of our hearts.'}, {'start': '37.100', 'end': '37.933', 'text': 'Woo,'}, {'start': '43.533', 'end': '51.066', 'text': "crying for too long will make you tired, but that's just what others think. To have a"}, {'start': '52.933', 'end': '55.300', 'text': 'more advanced body shape,'}, {'start': '55.466', 'end': '57.600', 'text': 'then you have to do something more difficult,'}, {'start': '57.600', 'end': '58.266', 'text': 'right?'}, {'start': '58.266', 'end': '61.033', 'text': 'I believe you also like to use your brains, right?'}, {'start': '64.400', 'end': '66.400', 'text': 'Those so-called nutritionists and bloggers who shout every day that'}, {'start': '66.533', 'end': '68.100', 'text': 'you must starve to lose fat, if you really understand fat loss'}, {'start': '68.100', 'end': '69.900', 'text': 'or have a conscience, then you'}, {'start': '69.933', 'end': '72.066', 'text': 'should teach others how to lose fat and'}, {'start': '72.066', 'end': '73.200', 'text': 'pursue health'}, {'start': '73.233', 'end': '75.100', 'text': 'instead of losing weight.'}, {'start': '75.100', 'end': '77.066', 'text': 'Look at what they look like after they lost weight. The'}, {'start': '77.200', 'end': '78.333', 'text': 'question they ask me the most'}, {'start': '78.333', 'end': '79.400', 'text': 'is about losing belly'}, {'start': '79.600', 'end': '80.666', 'text': 'fat, losing weight,'}, {'start': '80.666', 'end': '82.066', 'text': 'losing limbs, and even having'}, {'start': '82.133', 'end': '83.733', 'text': 'clavicle fossa. For'}, {'start': '83.733', 'end': '86.833', 'text': 'boys, their limbs are slender and thin, and'}, {'start': '87.033', 'end': '89.066', 'text': 'only the belly is round.'}, {'start': '89.233', 'end': '92.533', 'text': 'This is a very typical phenomenon of losing weight'}, {'start': '92.533', 'end': '94.700', 'text': 'but not losing fat.'}, {'start': '95.066', 'end': '96.200', 'text': 'Are there any friends like this?'}, {'start': '96.300', 'end': '100.033', 'text': "What should I do? I'll give you some practical advice in this video,"}, {'start': '100.033', 'end': '100.933', 'text': 'everyone listen carefully.  The'}, {'start': '101.333', 'end': '102.866', 'text': 'underlying logic of fat loss is that the'}, {'start': '102.866', 'end': '106.466', 'text': 'fat that is decomposed and utilized today is greater than your synthesis.'}, {'start': '106.866', 'end': '108.700', 'text': 'No matter what method you use, whether it is'}, {'start': '108.700', 'end': '109.733', 'text': 'diet or'}, {'start': '109.733', 'end': '111.233', 'text': 'exercise, it is'}, {'start': '111.266', 'end': '113.300', 'text': 'all based on this underlying logic.'}, {'start': '113.633', 'end': '114.300', 'text': 'Everyone should know that'}, {'start': '114.300', 'end': '116.433', 'text': 'our fat is being synthesized at any time'}, {'start': '116.533', 'end': '119.000', 'text': 'and is also being decomposed and consumed at any time.'}, {'start': '119.133', 'end': '120.733', 'text': 'When there is a calorie deficit, it'}, {'start': '120.733', 'end': '121.300', 'text': 'stands to reason that the'}, {'start': '121.300', 'end': '125.133', 'text': 'total fat decomposition of your body is greater than the synthesis.'}, {'start': '125.133', 'end': '126.833', 'text': 'However, there is a problem here.'}, {'start': '126.833', 'end': '128.066', 'text': 'Perhaps the synthesis and decomposition of fat in your local area, that'}, {'start': '128.066', 'end': '130.533', 'text': 'is, on your belly, are'}, {'start': '130.533', 'end': '132.933', 'text': 'equal. So,'}, {'start': '133.633', 'end': '137.133', 'text': 'only the decomposition of fat in your limbs is greater than the synthesis.'}, {'start': '137.133', 'end': '137.700', 'text': 'So you will find that there'}, {'start': '137.700', 'end': '139.866', 'text': 'is no change in the fat on my belly,'}, {'start': '139.866', 'end': '141.733', 'text': 'or the change is very small.'}, {'start': '141.733', 'end': '142.600', 'text': 'How to solve it? There are'}, {'start': '142.600', 'end': '143.466', 'text': 'three points.'}, {'start': '143.466', 'end': '146.100', 'text': 'Students must listen carefully to the first one. You'}, {'start': '146.100', 'end': '147.666', 'text': 'must do strength training,'}, {'start': '147.666', 'end': '148.466', 'text': 'weight training,'}, {'start': '148.466', 'end': '149.500', 'text': 'anaerobic training, and'}, {'start': '149.533', 'end': '150.833', 'text': 'high-density'}, {'start': '150.833', 'end': '153.866', 'text': 'strength resistance training with short rest time between sets ('}, {'start': '153.866', 'end': '155.200', 'text': 'HIIT).'}, {'start': '155.900', 'end': '157.133', 'text': "Don't"}, {'start': '157.133', 'end': '160.300', 'text': 'waste all your limited time on low-threshold aerobics, which does'}, {'start': '160.400', 'end': '161.733', 'text': "not require thinking. It's"}, {'start': '161.733', 'end': '162.833', 'text': 'like doing a question.'}, {'start': '162.833', 'end': '163.833', 'text': 'You do the questions for elementary school students, and you think they are'}, {'start': '163.833', 'end': '164.700', 'text': 'simple,'}, {'start': '164.700', 'end': '165.700', 'text': 'but are they useful? For'}, {'start': '166.200', 'end': '168.333', 'text': 'strength training, you need to use your brain.'}, {'start': '168.466', 'end': '169.933', 'text': 'This is a question for college students.'}, {'start': '170.266', 'end': '172.300', 'text': 'So what do you want now? A'}, {'start': '172.533', 'end': '174.000', 'text': 'more advanced body shape,'}, {'start': '174.133', 'end': '176.266', 'text': 'so you must do more difficult things.'}, {'start': '176.266', 'end': '179.100', 'text': 'Right, I believe you also like to use your brain,'}, {'start': '179.100', 'end': '180.533', 'text': 'right? The second point'}, {'start': '180.533', 'end': '182.700', 'text': 'is to control the amount of carbohydrates, that'}, {'start': '182.833', 'end': '184.266', 'text': 'is, fructose. You'}, {'start': '184.266', 'end': '186.500', 'text': 'can replace your staple food with whole grains. If you'}, {'start': '186.733', 'end': '188.633', 'text': 'want to be more convenient and save trouble,'}, {'start': '188.633', 'end': '190.066', 'text': 'just use meal replacement powder. It is convenient and'}, {'start': '190.066', 'end': '191.433', 'text': 'fast.'}, {'start': '191.600', 'end': '192.600', 'text': 'Whole grains'}, {'start': '192.600', 'end': '193.700', 'text': 'increase satiety and'}, {'start': '193.700', 'end': '196.633', 'text': "reduce the body's sensitivity to sugar and insulin."}, {'start': '196.700', 'end': '198.633', 'text': 'I have been using this method when I was preparing for fat loss. My body'}, {'start': '199.866', 'end': '201.633', 'text': 'fat percentage is dropping.'}, {'start': '202.133', 'end': '203.433', 'text': 'The third point is to'}, {'start': '203.500', 'end': '205.000', 'text': 'throw away your scale.'}, {'start': '205.000', 'end': '206.233', 'text': "Don't look at your weight."}, {'start': '206.300', 'end': '207.600', 'text': 'Weight is just a number. The'}, {'start': '207.600', 'end': '209.400', 'text': 'key is to look at your body fat percentage. What to'}, {'start': '209.633', 'end': '210.133', 'text': 'look at?'}, {'start': '210.133', 'end': '212.233', 'text': 'How to look at the mirror?'}, {'start': '212.233', 'end': '215.100', 'text': 'Look in the mirror when you wake up in the morning on an empty stomach.'}, {'start': '215.233', 'end': '218.000', 'text': 'This is the time when your body fat percentage is the most standard.'}, {'start': '218.000', 'end': '220.500', 'text': 'Pinch your subcutaneous fat with your hands.'}, {'start': '220.500', 'end': '223.233', 'text': "How thick is it? I don't know how to teach you how to measure it. Go"}, {'start': '223.233', 'end': '224.333', 'text': "buy a body fat pliers. It's"}, {'start': '224.333', 'end': '225.466', 'text': 'very simple.'}, {'start': '225.533', 'end': '227.233', 'text': 'This is also'}, {'start': '227.233', 'end': '229.233', 'text': 'a good way for me to measure my body fat percentage when I was preparing for fat loss.'}, {'start': '229.500', 'end': '231.100', 'text': 'Just like when we have a bodybuilding competition,'}, {'start': '231.100', 'end': '232.633', 'text': 'who cares how much you weigh.'}, {'start': '233.033', 'end': '233.800', 'text': 'As a referee,'}, {'start': '233.800', 'end': '235.900', 'text': "I just look at the athletes' condition on the stage and"}, {'start': '236.200', 'end': '238.400', 'text': 'see how your subcutaneous fat is handled and'}, {'start': '238.700', 'end': '240.933', 'text': 'whether it looks beautiful and decent.'}, {'start': '241.666', 'end': '244.100', 'text': 'Losing weight does not mean that the scale will go down directly.  There'}, {'start': '244.100', 'end': '247.700', 'text': 'must be such a platform with jagged fluctuations, right?'}, {'start': '247.800', 'end': '249.933', 'text': 'As long as the overall trend is downward, there will be'}, {'start': '249.933', 'end': '250.733', 'text': 'no problem, right?'}, {'start': '250.866', 'end': '253.200', 'text': 'As long as you do the above 3 points well,'}, {'start': '253.200', 'end': '254.333', 'text': 'before autumn and winter come,'}, {'start': '254.333', 'end': '256.300', 'text': 'let your belly lose more weight,'}, {'start': '256.400', 'end': '257.600', 'text': 'give yourself some time, and you'}, {'start': '257.600', 'end': '257.933', 'text': 'will'}, {'start': '257.933', 'end': '260.900', 'text': 'inadvertently see your belly getting smaller and smaller. Vest'}, {'start': '260.900', 'end': '262.000', 'text': 'line is not a dream either.'}, {'start': '262.000', 'end': '265.100', 'text': 'So the key is that you have to start now, okay? Come on'}, {'start': '265.300', 'end': '266.100', 'text': 'together,'}, {'start': '266.800', 'end': '268.633', 'text': "I'm interested in the sky and the"}, {'start': '268.633', 'end': '272.133', 'text': 'sea of \u200b\u200bmeteors. Will there be a miracle? It does'}, {'start': '272.200', 'end': '274.733', 'text': "n't matter even if we are friends. I do"}, {'start': '274.733', 'end': '279.666', 'text': "n't even recognize myself after changing for you."}, {'start': '279.700', 'end': '282.900', 'text': 'Of course, fat men have to warm up before taking pictures. They make'}, {'start': '282.900', 'end': '284.733', 'text': 'excuses at the slightest disagreement.'}, {'start': '284.733', 'end': '286.666', 'text': 'Check the body fat percentage.'}, {'start': '286.866', 'end': '289.033', 'text': 'Brothers, it'}, {'start': '289.100', 'end': '296.833', 'text': "'s always 20%, 18151413, hahaha."}, {'start': '296.833', 'end': '298.100', 'text': 'Ten oranges, take'}, {'start': '298.666', 'end': '300.400', 'text': "a look at this 'bout to go some purple just to 'bout to go some purple"}, {'start': '300.400', 'end': '307.133', 'text': 'just to'}, {'start': '307.200', 'end': '308.733', 'text': "I almost don't do aerobic exercise."}, {'start': '309.000', 'end': '312.233', 'text': 'I only rely on more strength shaping training'}, {'start': '312.233', 'end': '314.833', 'text': 'to achieve the effect of consuming glycogen'}, {'start': '314.900', 'end': '316.300', 'text': 'and draining water in a short period of time, which'}, {'start': '316.300', 'end': '317.833', 'text': 'can also achieve the effect of reducing fat and getting'}, {'start': '317.833', 'end': '318.900', 'text': 'abdominal muscles.'}, {'start': '318.900', 'end': '319.300', 'text': 'Classmates,'}, {'start': '319.300', 'end': '321.866', 'text': "why can't you get abdominal muscles and vest lines? Here are"}, {'start': '321.866', 'end': '323.233', 'text': 'a few reasons for you. The'}, {'start': '323.233', 'end': '324.500', 'text': 'body fat percentage is too high'}, {'start': '324.633', 'end': '327.200', 'text': 'Boys will develop abdominal muscles when their body fat is around 15%,'}, {'start': '327.200', 'end': '328.733', 'text': 'and'}, {'start': '328.733', 'end': '331.500', 'text': 'more obvious abdominal muscle lines will appear when'}, {'start': '331.600', 'end': '333.733', 'text': 'their body fat is 10-12%. Girls will develop a vest line when their body fat is 20%, and abdominal muscles will'}, {'start': '333.866', 'end': '336.033', 'text': 'appear when their body fat is 17. If you want to'}, {'start': '336.033', 'end': '337.000', 'text': 'develop abdominal muscles,'}, {'start': '337.000', 'end': '338.700', 'text': 'boys with a body fat of more than 25% and'}, {'start': '338.700', 'end': '341.133', 'text': 'girls with a body fat of more than 30% should go to work part-time first. Otherwise, no matter how hard you'}, {'start': '341.133', 'end': '342.300', 'text': 'train,'}, {'start': '344.333', 'end': '346.233', 'text': "you won't get abdominal muscles. The second point is that you don't know how to train abdominal muscles. If you"}, {'start': '347.533', 'end': '349.866', 'text': 'always think that training abdominal muscles is enough after training a certain number of times, then it is'}, {'start': '350.066', 'end': '351.633', 'text': "normal that you can't develop abdominal muscles. The"}, {'start': '351.633', 'end': '353.466', 'text': 'real masters of training abdominal muscles say that training abdominal muscles will make them feel'}, {'start': '353.466', 'end': '355.200', 'text': 'hot, and you should train until they are burning.'}, {'start': '356.433', 'end': '359.333', 'text': 'Set aside half an hour or even 45 minutes to focus on'}, {'start': '359.333', 'end': '361.300', 'text': 'training this area.'}, {'start': '361.300', 'end': '362.133', 'text': 'Then,'}, {'start': '362.133', 'end': '363.600', 'text': 'according to the process of training abdominal muscles, you should'}, {'start': '363.600', 'end': '365.700', 'text': 'also use your abdominal muscles to exert force throughout the'}, {'start': '371.200', 'end': '373.333', 'text': 'process. Exhale while tightening, and exhale the air in the abdominal cavity through the nose and mouth. Do it slowly, so that the abdominal muscles are in a tight state throughout the process. The'}, {'start': '374.300', 'end': '376.600', 'text': 'third point is that your training intensity is not high enough. The abdominal'}, {'start': '376.600', 'end': '377.633', 'text': 'muscles are a small muscle group and'}, {'start': '377.633', 'end': '378.700', 'text': 'also a tolerant muscle group.'}, {'start': '378.700', 'end': '380.266', 'text': 'Fitness is not static.'}, {'start': '380.266', 'end': '381.933', 'text': 'When you adapt to a certain intensity,  The'}, {'start': '381.933', 'end': '383.866', 'text': 'body will enter a bottleneck period. At'}, {'start': '383.900', 'end': '386.000', 'text': 'this time, the training intensity should be increased.'}, {'start': '386.000', 'end': '387.000', 'text': 'For example, when you do sit-ups,'}, {'start': '387.900', 'end': '389.266', 'text': 'what should I do if I don’t feel anything after doing 20 or 30 reps? Then'}, {'start': '389.266', 'end': '392.233', 'text': 'I should give the abdominal muscles extra weight, such as'}, {'start': '392.266', 'end': '393.300', 'text': 'barbell plate sit-ups,'}, {'start': '393.300', 'end': '394.500', 'text': 'dumbbell sit-ups, and'}, {'start': '394.533', 'end': '395.866', 'text': 'kettlebell sit-ups, to'}, {'start': '395.866', 'end': '397.900', 'text': 'give the abdominal muscles different stimulation feelings. Only in'}, {'start': '397.900', 'end': '400.033', 'text': 'this way can there be obvious progress. The'}, {'start': '400.033', 'end': '402.433', 'text': 'fourth point is that you must not do enough aerobic exercise. Abdominal'}, {'start': '402.466', 'end': '404.466', 'text': 'muscles are directly linked to body fat. If you'}, {'start': '404.466', 'end': '405.533', 'text': 'want to reduce body fat, you'}, {'start': '405.533', 'end': '407.400', 'text': 'must do more aerobic exercise appropriately.'}, {'start': '407.666', 'end': '409.466', 'text': 'For example, walking slowly on a treadmill, walking'}, {'start': '409.466', 'end': '410.300', 'text': 'slowly uphill, and'}, {'start': '410.300', 'end': '412.033', 'text': 'stair climbing are all very good.'}, {'start': '412.033', 'end': '413.866', 'text': 'However, I almost never do aerobic'}, {'start': '414.100', 'end': '417.333', 'text': 'exercise. I only rely on more strength shaping training'}, {'start': '417.333', 'end': '419.900', 'text': 'to achieve the effect of consuming glycogen and draining water in a short period of time, which'}, {'start': '421.433', 'end': '422.933', 'text': 'can also achieve the effect of reducing fat and'}, {'start': '422.933', 'end': '424.300', 'text': 'growing abdominal muscles. The'}, {'start': '424.400', 'end': '425.833', 'text': 'fifth is to control your diet.'}, {'start': '425.833', 'end': '426.933', 'text': '30% exercise and 70% eat.'}, {'start': '426.933', 'end': '429.033', 'text': 'So I think it should be 50% exercise and 50% eat. They are all very'}, {'start': '429.033', 'end': '430.466', 'text': 'important. No matter how much'}, {'start': '430.466', 'end': '431.900', 'text': 'aerobic'}, {'start': '431.900', 'end': '433.233', 'text': 'exercise you do or how many sit-ups you do, if your'}, {'start': '433.233', 'end': '435.000', 'text': 'diet is too greasy, the'}, {'start': '435.000', 'end': '437.266', 'text': 'fitness effect will be greatly reduced.'}, {'start': '437.266', 'end': '438.333', 'text': 'Compared to exercise,'}, {'start': '438.333', 'end': '439.733', 'text': 'if you eat right, it'}, {'start': '439.800', 'end': '441.266', 'text': 'will be icing on the cake on the basis of your exercise.  Get twice'}, {'start': '442.466', 'end': '443.733', 'text': 'the result with half the effort. Say'}, {'start': '443.933', 'end': '445.066', 'text': 'no to overeating.'}, {'start': '446.100', 'end': '447.300', 'text': "I've shared a few tips on abdominal training."}, {'start': '447.300', 'end': '450.033', 'text': 'So how do you think you can train your abdominal muscles?'}, {'start': '450.033', 'end': '452.300', 'text': 'Show off your waistline and abdominal muscles. Let'}, {'start': '452.300', 'end': '453.233', 'text': "'s take a look."}]