A FULL AND HONEST GUIDE To Getting Your Dream Body (Seriously)
Summary
TLDR视频脚本强调了在追求理想体型的过程中,简单性的重要性。它指出,尽管达到目标需要努力,但方法本身并不复杂。视频提倡透明性,解释了为什么人们会提出各种相互矛盾的健康和健身建议,并鼓励建立一个女性社区,分享信息和技巧,以帮助她们达到自己的潜力。建议通过阻力训练和合理饮食来建立肌肉和调整体脂百分比,同时强调了睡眠和恢复的重要性,并提醒观众不要被特定的美丽标准所束缚。
Takeaways
- 😖 健康和健身领域信息泛滥,常令人感到困惑和不知所措。
- 📢 视频创作者希望通过分享知识和经验,建立一个女性社群,并赢得信任。
- 💪 对于大多数女性而言,理想的体态是有一定肌肉线条但不过于肌肉化的。
- 🏋️♀️ 通过抵抗训练逐步增加训练负荷,是建立肌肉线条的有效方法。
- 🗓️ 坚持一个训练计划,确保训练的系统性和连续性,有助于肌肉增长。
- 🍽️ 饮食与训练同样重要,健康饮食有助于提升整体表现和健康状态。
- 🥚 蛋白质摄入对于肌肉生长至关重要,应确保每餐摄入足够的蛋白质。
- 🥑 脂肪对于激素健康非常重要,不应被忽视,应适量摄入。
- 🌈 选择丰富多彩的食物,以确保摄入足够的维生素和矿物质。
- 🔥 要减少体脂百分比,需要保持卡路里赤字,即消耗的热量要多于摄入的热量。
- 💤 充足的睡眠和恢复对于肌肉生长和整体健康至关重要。
- 🎯 不要局限于特定的美丽标准,个人的目标和旅程应由自己定义。
Q & A
为什么网络上有很多关于如何达到理想体型的相互矛盾的信息?
-这是因为这些声称能通过特定锻炼或食物达到特定体型的信息能吸引人们的注意力,而注意力可以被货币化。
为什么创建者想要制作这个视频?
-创建者想要建立一个女性社区,分享信息和技巧,帮助她们达到自己的潜力,并通过这种方式赢得信任,可能在未来推广自己的健身应用。
大多数女性想要达到什么样的体型?
-大多数女性想要达到的是一个有肌肉线条但不是超级肌肉发达的紧致体型。
为什么说达到理想体型的方法很简单,但并不意味着它很容易?
-因为虽然方法简单,但需要付出很多努力,包括持续的锻炼和合适的饮食。
什么是阻力训练,它为什么能帮助建立肌肉线条?
-阻力训练是一种通过逐步增加训练负荷来刺激肌肉适应和增长的方法,这有助于建立肌肉线条。
为什么在进行阻力训练时,坚持一个计划很重要?
-坚持一个计划可以确保训练的系统性和逐步增加负荷,避免猜测,只需专注于执行计划和恢复。
如何通过饮食来支持肌肉增长和减少体脂百分比?
-需要确保食物与训练相匹配,摄入足够的蛋白质来建立肌肉组织,并通过减少热量摄入或增加热量消耗来降低体脂百分比。
为什么说吃健康的食物对于达到理想体型很重要?
-健康的食物可以让人感觉更好,提高表现,并促进整体健康,包括肠道健康和大脑健康。
为什么在减少体脂百分比时,蛋白质、脂肪和碳水化合物的摄入都很重要?
-蛋白质对于建立肌肉组织至关重要,脂肪对激素健康很重要,而碳水化合物可以提供能量,特别是在热量赤字时。
为什么充足的睡眠和恢复对于肌肉增长和减少体脂很重要?
-充足的睡眠和恢复为身体提供了重建肌肉和调整状态所需的能量和时间,缺乏睡眠会影响训练表现和饮食控制。
为什么说不应该强迫自己遵循特定的美丽标准?
-因为每个人的生活和旅程都是独特的,重要的是达到自己的全部潜力,而不是追求别人设定的标准。
Outlines
😖 健康与健身领域的信息混乱
本段讨论了人们在追求健康和健身目标时,经常遇到的困惑和信息过载问题。作者指出,网络上存在许多相互矛盾的建议,这些建议往往令人感到不知所措。作者强调,尽管达到理想体型的过程需要付出努力,但方法本身是简单的。视频的目的是提供一个简单的方法来帮助观众理解如何达到他们的目标,并建立一个支持性的女性社区。
💪 构建理想体型的简单方法
这一段详细介绍了如何通过抵抗训练来构建肌肉定义,并强调了逐步增加训练强度的重要性。作者建议遵循一个由专业人士制定的计划,这样可以确保训练的系统性和连续性。同时,作者还强调了训练频率和恢复的重要性,并建议观众制定自己的训练计划,专注于基本动作,并坚持数周以实现渐进性超负荷。
🥗 健康饮食与理想体型的关系
作者在这一段中讨论了健康饮食对于达到理想体型的重要性。尽管不一定要健康饮食才能达到目标,但作者建议优先考虑健康,因为健康的饮食可以提高整体表现和感觉。作者提倡简单化饮食,主要摄入未加工的食物,并强调了蛋白质、脂肪和碳水化合物的均衡摄入对于肌肉建设和减少体脂的重要性。
🌙 睡眠与恢复在健身中的作用
最后一段强调了睡眠和恢复在健身过程中的重要性。作者指出,如果没有充足的睡眠和恢复,身体就没有足够的能量来构建肌肉,而且会影响情绪和饮食计划的坚持。作者鼓励观众接受延迟满足的概念,认识到努力工作现在是为了将来的收获,并提醒观众不要拘泥于特定的美丽标准,而是要追求自己的全面潜力。
👋 结语与感谢
视频的结尾部分,作者对观众表示感谢,并希望他们喜欢这个视频。作者期待在下一个视频中再次见到观众,并鼓励他们继续追求自己的目标和梦想。
Mindmap
Keywords
💡健康和健身空间
💡梦想体型
💡抵抗训练
💡逐步过载
💡肌肉定义
💡体脂百分比
💡饮食
💡蛋白质
💡脂肪
💡碳水化合物
💡恢复
💡延迟满足
💡个人标准
Highlights
视频讨论了如何通过简单方法达到理想体型,强调过程虽需努力但方法简单。
人们声称特定运动或食物能帮助达到特定体型,这些说法往往因吸引注意力而产生,注意力可转化为金钱。
创建者希望通过视频建立一个女性社区,分享信息和技巧,以赢得信任并可能推广健身应用。
大多数女性追求的是有一定肌肉线条但不过于肌肉化的紧致体型。
达到紧致体型需要肌肉建设和维持一定的体脂百分比。
抵抗训练是建立肌肉线条的有效方式,通过逐步增加训练强度来促进肌肉适应和增长。
建议制定并遵循训练计划,确保肌肉逐步适应和增长。
训练计划应包括每周至少两次针对每个肌肉群的训练,以促进显著进步。
选择练习时,应优先考虑复合运动,然后是辅助和孤立练习。
坚持同一训练计划数周,逐步提高训练强度,而不是频繁更改训练内容。
饮食应与训练相匹配,以支持肌肉建设和体脂百分比的调整。
蛋白质摄入对于肌肉建设至关重要,建议每餐摄入30-40克。
脂肪摄入对激素健康至关重要,不应被忽视。
碳水化合物应主要选择复杂碳水化合物,以支持训练和恢复。
为了减少体脂百分比,需要处于热量赤字状态,即消耗的热量要多于摄入的热量。
增加活动量或减少食物摄入量是实现热量赤字的两种方法。
充足的睡眠和恢复对于肌肉建设和整体健康至关重要。
结果不会一夜之间出现,需要时间来实现,这增加了旅程的价值。
不应感到有义务遵循特定的美容标准,个人的生活和旅程应由自己定义。
Transcripts
how often have you seen these claims
that say that you have to do this
specific exercise to get rid of hip dips
or that you need to eat this food item
in order to reach a certain body fat
percentage or maybe that you need to buy
a supplement in order to reach a
specific dream physique probably pretty
often and I know that it can make it
super overwhelming and complicated when
you try to navigate or Find Your Way in
this health and fitness space and you're
just someone who tries to reach a
certain goal but then you get bombarded
by all these different angles of
information often contradicting each
other saying that you should do this or
that you shouldn't do that that you
should do something else and it's just
it's a mess it's chaos so in today's
video I wanted to explain in a super
simple way the very simple approach to
reaching your dream physique because
honestly it isn't that complicated that
doesn't mean that it's easy because it
requires a lot of effort but it is
definitely simple so starting off by
being completely transparent the reason
why people make those claims is because
it gets them attention and attention can
be monetized so that's the reason why
you have so many contradicting things on
the internet the reason why I'm making
this video is because I want to build
and create a community of women who are
absolutely winners so I want to give you
as much information and tips and tricks
as I possibly can and have learned over
the years and I'm still learning because
I'm still working progress and then you
can put that to work and reach your full
potential become a better version of
yourself I want to earn your trust that
way by showing you that you can do it
yourself and then hopefully down the
line if you've reached your results
you'll trust me and then if I Lounge my
fitness app you might consider
subscribing to my fitness app that's the
reason why I do what I do when I think
about or when I talk about Adrian
physique for women I we assume that most
women want to achieve a toned physique
so a toned physique is a physique where
you will see a bit of muscle definition
but it's not anything super muscular now
there can be different levels of Curves
to this so I think on one end of the
spectrum you'll have these traditional
supermodels who usually still have a bit
of muscle definition and then on the
other end of the spectrum you have curvy
women who also show muscle definition
but overall have a larger percentage of
body fat now if you can't relate to my
definition of what I think most women
are looking for in their dream physique
that's absolutely fine obviously there
are so many things that you might want
to achieve or that you can agree or
disagree with but then this video
probably isn't for you because this is
the definition that I'm referring to
when I'm talking about how you can reach
this physique so as I there are
different levels of toned some include a
smaller physique and some include a more
curvy physique but the outcome is
usually the same it's a level of body
fat percentage that allows some of the
muscle that you've built to peek through
now there are two things required for
this on one end you have muscle
definition obviously you need to have
some muscle build up in order for any
muscle to peek through anything and then
on the other end you have your body fat
percentage because if your body fat
percentage is too high then a layer of
fat will be covering your muscles and
you will be able to
see any of it peek through how to get it
let's start with resistance training so
resistance training is a very good way
to build muscle definition because the
principle of resistance training is that
you progressively overload over time so
over time you'll keep exposing your
muscles to increase training stimulus
they have to react they have to adapt
and therefore you can keep building
muscle mass so basically when you walk
up the stairs it requires a certain
amount of effort once you're able to
walk up the stairs you can then jog up
the stairs
first you'll notice like it will be
tough and you might breathe heavy but
then if you keep training keep training
then eventually it will be easy for you
to jog up the stairs so you adapt it to
the training stimulus and then the thing
that you can try next is that you run up
the stairs and then again you'll notice
like you're heavily breathing like it's
hard for you you might get cramps in
your quads but then if you keep working
on it eventually your body will adapt
and you'll be able to run up the stairs
that is basically progressively
overloading over time so you'll keep
increasing the training stimulus and
then your body needs to adapt you can
take this very far so you can basically
build a very very bodybuilder athletic
physique through this training principle
but you don't have to like you can also
stop once you're at the level that
you're comfortable with that you think
is really nice then you can maintain it
maintaining is easier than building so
if I need to put in X effort in order to
build muscle it will take me half of the
effort to maintain it so if I now go to
the gym maybe two times a week and I do
a full body split I'll be able to
maintain the muscle that I've built but
if I really want to focus on building my
physique and increasing my muscle mass
then I might have to go more frequently
I might have to train harder or push
myself more in the gym so when it comes
to resistance training and you really
want to build your muscle definition
then I always say that it is best to
stick to a schedule the reason is that a
schedule is usually made by someone who
hopefully knows what they're doing and
they will automatically make sure that
you progressively Overlook with
different phases and it basically gets
all the guesswork out of what you are
doing so you only have to make sure that
you practice your form that you have
root form and then you that you do what
the schedule says and that you stick to
the rest periods and that you make sure
that you recover properly before you do
your next training session if you don't
have a workout schedule that's fine as
well one of the things that I would
suggest you to do if you really want to
build muscle definition is to make a
plan for yourself and in that plan try
to make sure to train every muscle group
that you want to train at least twice a
week because training two times a week
allows you to make significantly more
progress than only training once then in
terms of exercise selection you can
obviously vary a bit you can go into
depth with this but usually the more
frequently you train the less volume you
need so the less exercises you need per
workout but let's say that you want to
do five exercises per workout then the
first exercise that you want to start
with is the exercise that you have most
energy for so that's your main thing
that you want to focus on increasing
we'll put a compound exercise there so
this is your main lift this is a maybe a
squat variation or a deadlift variation
maybe you can even do like a pull up
here and then the other exercises you
can think of maybe putting simulator
that will work there maybe you can put
some isolation exercises in now that
you've created this plan for yourself
which is obviously a very simplified
version but just to show you that it
doesn't have to be complicated now what
you're going to do is you're gonna stick
to the plan for multiple weeks don't
change anything just try to improve over
time so either lift heavier lift slower
take less rest like any of these factors
that you can influence just try to do a
little bit better each session but stick
to the same complete week for six weeks
four weeks but don't change your
workouts every single session or every
single week because it's not needed in
terms of exercise selection stick to the
basics you see so many variations on
social but you can just stick to the
things that have worked years ago
because they've proven to stand the test
of time and they will continue to work
years from now so the general exercises
usually most machines that you see in
the gym machines are great you can use
machines but also your squats your
deadlifts your presses your your rows
your pools just the simple stuff and
then get focused stay in the zone stick
to your schedule and stick to it for
consecutive weeks because if you keep
changing things over time it's really
hard to make sure that you are in need
progressively overloading so just don't
look at all the noise cancel it out just
do as your plan says that you should do
so that was the muscle building part the
part where we progressively overload our
muscles over time to make sure that we
can actually build muscle tissue but in
order for your body to build muscle
tissue to get that muscle definition we
need to make sure that our food is
aligned with our training and we need to
make sure that it does two things
actually so we want to create that dream
physique by building a bit of muscle
mass but then also we want to have a
certain body fat percentage that allows
that muscle definition to kind of Pop
through what I found over the years and
I've tried tracking macros I did If It
Fits your Macros and and people always
said like it doesn't really matter what
you eat as long as you get a certain
amount of calories saying or you get a
certain ratio of macros in or you eat
enough protein then nothing else matters
like I've heard so many things and it's
kind of true but it's kind of not true
because it really does matter what
you're eating because if you eat healthy
you'll feel much better you'll perform
much better and overall your body just
works so much better because your gut
health is really important for your
overall health it's even important for
your brain health so I would always say
try to eat healthy eating healthy can
look quite complicated I always like to
try to keep it very simple and I try to
keep it simple by just sticking to the
basic ingredients so I tried to make
sure that the main part of my diet
consists of foods that are in processed
so that's key if you really truly want
to reach your full potential or reach
your dream physique it's not required to
eat healthy because you can do a lot if
you don't eat healthy but still eat the
right macros which I'll talk about in a
second but still I would advise you to
prioritize your health because the the
ultimate goal here is to live as healthy
as we can and enjoy our time here so you
can't expect a Formula One car to be
first at a rate if you put frying oil in
it like it doesn't work like that you
need to have the right amount of fuel
the right type of fuel it just needs to
make sense in order for the car to reach
its full potential and cross that finish
line so that's what we're trying to you
know get towards here and then also try
to eat colorful things if you can
because if you eat colorful things then
usually that means you get a variety of
micronutrients vitamins and minerals in
which will really benefit your health as
well then in terms of macros if you want
to decrease your body fat percentage
it's really simple you need to eat less
than what you need in order to maintain
the same size so you either need to eat
less than what you burn or you need to
burn more than what you eat protein is
really important if you want to build
muscle mass because your body requires
protein through your diet in order to to
actually build the muscle tissue so they
often say in the bodybuilding world to
aim for one gram of protein per pound of
body mass which is more accurate for a
leaner individual compared to someone
who has a high body fat percentage what
I usually do is I just try to aim for 30
or 40 gram of protein per actual full
meal and that also really helps with
making sure that I get enough protein in
during the day so I get a more of an
even distribution and then another thing
that's really important is your fat
actually the fat that you eat through
your diet so your Macros consist of
protein fats and carbs and often fats
are like they get a bad rat because
people think that they will make you fat
which they're really important for your
hormonal health so make sure that you
get enough fat in as well and then the
rest can be carbs and then with carbs
you try to focus on complex carbs now if
you've been doing this and you feel a
bit of muscle in the gym and you think
that you're ready to kind of reveal it
if it isn't showing yet it depends on
your starting body fat percentage if you
are a leaner individual then just
building muscle mass will already help
you to get that defined look if you are
a larger individual or someone with a
higher body fat percentage then you can
go ahead and build some muscle in the
gym but then you probably need to
decrease your body fat percentage in
order for your muscles to actually pop
through because now a layer of fat is
covering it so in order to lose fat you
need to be in a calorie deficit which
means that you need to eat less than
what you're burning or you need to burn
more than what you're eating I love
setting this off by keeping my intake
the same as what I did the healthy
version that I just explained but then
increasing my activity because I feel
that that really helps with improving
your cardio it will just make everything
so much better so I love to just eat the
same but then move more if that isn't
doable for you then you can also decide
to eat a little bit less usually I would
cut carbs a bit because again your fats
and your protein are really important
for your hormonal health and either
building or keeping your muscle tissue
when you're in a deficit so that's your
muscle building and your diet then some
other things that are really important
as well is that you need to make sure
that you get enough sleep in that you
recover well because if that is lacking
then your body simply has no energy or
no room to even build muscle mass and
you won't feel your best you won't be
able to put in the effort also when you
are sleep deprived like it's harder to
stick to your diet it's you're maybe
more Moody like it's just life is just
harder so try to focus on getting enough
sleep in and getting enough quality
sleeping if you can and also make sure
that you recover so don't do too much
like make sure that your body is
actually able to reset itself so that
it's ready for the next session don't
expect results to happen overnight
because they won't it will take a while
but that's also what makes the journey
so valuable can need to get comfortable
with the idea of delayed gratification
putting in the work now to reap the
benefits later because once that lay
there is here because that will be
because tomorrow comes the skies as
today like at one point in your life
you'll reach that later that you dream
of now you have that result and then it
will be worth having it because it's not
easy to achieve and you know it because
if it was so easy everyone would have it
and then it wouldn't even be worth it
now one thing I wanted to end with is
don't feel obliged to stick to specific
beauty standards it is your life it is
your journey you can make your life look
like however you want it to look like
you can do whatever you want to do you
can achieve anything you want to achieve
it's just about reaching your full
potential and it's all about what that
looks like to you thank you so much for
watching this video I really hope that
you enjoyed it and then I'll see you in
the next one
bye guys
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