A FULL AND HONEST GUIDE To Getting Your Dream Body (Seriously)

Summary

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

00:00

😖 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。

05:02

💪 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。

10:03

🥗 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。

15:04

🌙 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。

Keywords

💡健康和健身空间

健康和健身空间指的是人们追求身体健康和体型塑造的领域。在视频中，这个概念被用来描述一个充满各种信息和建议的复杂环境，人们在其中寻找达到特定健康和身体目标的方法。例如，视频中提到人们可能会被不同的信息轰炸，这些信息有时相互矛盾，使得导航这个空间变得混乱和困难。

💡梦想体型

梦想体型是指个人理想中的身体状况，通常是通过锻炼和饮食来实现的。视频中强调，虽然达到梦想体型需要很多努力，但过程本身可以是简单的，并不复杂。例如，视频提到大多数女性追求的是有肌肉线条但不过于肌肉化的健美体型。

💡抵抗训练

抵抗训练是一种通过对抗阻力来增强肌肉力量和体积的训练方式。视频中提到，抵抗训练是建立肌肉线条的好方法，因为它遵循逐步增加训练强度的原则，使肌肉适应并增长。例如，通过逐步增加爬楼梯的难度，可以模拟抵抗训练的过程。

💡逐步过载

逐步过载是指随着时间的推移，逐渐增加训练强度以促进肌肉适应和增长。视频中解释了这个概念，说明了如何通过不断增加训练难度来持续挑战肌肉，从而实现肌肉增长。例如，从走楼梯到跑楼梯，展示了逐步增加训练强度的过程。

💡肌肉定义

肌肉定义是指肌肉的轮廓和形状清晰可见，通常与较低的体脂百分比和适度的肌肉体积相关。视频中提到，为了达到肌肉定义，需要通过抵抗训练来建立肌肉，并通过调整饮食来控制体脂百分比。

💡体脂百分比

体脂百分比是指身体总重量中脂肪所占的比例。视频中强调，为了使肌肉线条显现，需要降低体脂百分比，以便肌肉不被脂肪层覆盖。这是达到梦想体型的另一个关键因素。

💡饮食

饮食在塑造体型和支持训练效果中起着至关重要的作用。视频中提到，为了支持肌肉增长和减少体脂，需要摄入与训练相匹配的食物，包括足够的蛋白质、脂肪和碳水化合物。

💡蛋白质

蛋白质是肌肉生长和维护的关键营养素。视频中指出，为了建立肌肉组织，需要通过饮食摄入足够的蛋白质。通常建议每磅体重摄入1克蛋白质，以支持肌肉增长。

💡脂肪

脂肪不仅是能量来源，对激素健康也至关重要。视频中提到，即使在减少体脂的过程中，也需要确保摄入足够的健康脂肪，以支持身体的整体健康和激素平衡。

💡碳水化合物

碳水化合物是身体的主要能量来源。视频中建议，为了减少体脂，可以通过减少碳水化合物的摄入量或选择复杂的碳水化合物来调整饮食，同时保持蛋白质和脂肪的摄入。

💡恢复

恢复是指身体在锻炼后修复和重建肌肉组织的过程。视频中强调了充足的睡眠和适当的休息对于肌肉生长和整体健康的重要性，以及它们在实现梦想体型过程中的作用。

💡延迟满足

延迟满足是指愿意等待以获得长期更大的回报，而不是立即获得短期的满足。视频中提到，达到梦想体型需要时间和耐心，需要接受延迟满足的概念，通过持续的努力来实现长期的目标。

💡个人标准

个人标准是指个人对于美和成就的自我定义，而不是社会强加的标准。视频最后提到，每个人都可以根据自己的愿望塑造自己的生活和目标，鼓励观众不要局限于特定的美丽标准，而是追求自己定义的完美。

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