在了解减轻体重及减少多余脂肪差别前，让我们试图理解体重是由什么组成的？
让我们紧记体重是由四个基本成分构成：骨骼、肌肉及器官、水分、脂肪。
骨骼：坚硬、瘦骨嶙峋的骨架是保持身体直立及合适体形的坚固构架，也是身体存储补给骨骼力量的必要矿物质，如钙、钾、镁、磷等的储存仓库，骨骼的中枢部分即骨髓是血液及免疫系统细胞的加工厂，其作用于自动免疫系统（该系统负责抵御及治愈诸如感染、轻微匮乏、排毒等身体问题）。
我们需要特别重的骨骼系统。
体重减轻于骨骼的风险是矿物资的缺乏如骨质疏松（由于缺乏钙、钾、磷使骨骼脆弱）、骨折及轻微骨折（骨头开裂），伴随着免疫系统的弱化。
为减轻体重我们能减轻骨骼吗？
不
肌肉及器官：我们所吃的食物里的软蛋白补给肌肉，及心、肺、肝、肾等主要器官。肌肉是能量及运动所需耐力的仓库。
肌肉重量的减轻，降低能量及耐力水平，导致疲劳、行为失理及工作能力的降低。
重要器官如心、肝、肾重量减轻，严重威胁健康及生命质量。
我们可以减轻它吗？
不
水：身体的65%是液体，主要是水。它是所吃食物的主要运输工具，净化呼吸，并通过尿将毒素从身体排除。
我们可以减轻它吗？
不
脂肪：少量的脂肪是给肌肉补给能量的关键，是肌肉及主要器官的绝缘体，它保持皮肤柔软、润滑不破裂，并保护所有的主要器官。没有脂肪，身体将因缺乏能量引起肌肉抽筋，保持最小量的脂肪是我们生存的要点。
但过多脂肪将导致严重的心脏病、高血压、糖尿病等。注意：脂肪比其他所有松而轻。
多余脂肪从何而来？
它来自不健康的生活方式。
例如不健康的饮食、饮食时间无规律、睡眠时间无规律、睡眠质量差等等。
我们可以减少它吗？
可以。我们应该减少脂肪并让其不再聚集。
要理解的是：我们应该试图不减轻体重，但是为保持健康及良好生命质量，我们绝对应该减少多余脂肪。
减轻体重是自找烦恼
然而
减少并不再积累多余脂肪，将把许多严重的健康危害拒于门外。
有许多方式使体重暂时减轻，使脂肪永久积累。
节食方式：使你饥饿，少吃或不吃，将事与愿违。
但不给身体补充足够的食物，身体由于看到食物供给少，感受危机很快产生，而处于近惶恐状态，并储存更多脂肪作为能量以备紧急之需。为储存更多脂肪，它开始减少肌肉，导致体重显著减轻，但由于脂肪不太重，我们感受不到其（增加）。
因此节食将导致更多健康问题。
不得不理解的是，你不能长时间节食，当你又开始正常饮食时，节食时储存的脂肪原封不动，而肌肉亦生长强壮。这是为什么节食后体重更重的原因。
锻炼：仅仅有氧运动助于减少脂肪。它能保持高水平能量，燃烧更多脂肪，使肌肉更强壮。但需要规律锻炼，作为每日常规，配合健康的饮食。
许多遍布于世的减轻体重产品，如其所云能帮助你减轻体重，但不减脂肪。当停止服用这些产品后，你体重更重，并因脂肪更多导致严重的健康并发症。
仅有一种，可能唯一一种不干扰基本体重而减少脂肪的恰当方法。
香料疗法燃烧脂肪，并保持健壮的肌肉。
何谓香料疗法？
香料疗法是在食品里放一些简单香料，以便处理身体里的能量制造及运用。
遍及世界，有许多不同的香料并用于食物中，使食物更美味、更有益于健康。但不是所有地方均拥有所有香料，所以我们需把不同国家的香料组合，制成完美的组合，使其效果更完美。
香料对身体有什么作用？
香料本质上是天然芳香植物，或通过促腺产生更多酶（身体的自然化学反应）以使食物消化容易的部分植物，它能使身体完全吸收食物，并不储存多余脂肪。
所以找到好的香料混合，仅减少多余脂肪，保持健康。
草药及香料的主要区别是，草药不是食物的一部分，而香料是，因此香料更安全，可以经常食用。
常食用少量的香料，身体容易吸收，并更安全。
香料由于促腺产生更多酶，增强身体能量存储、抵抗疾病的自然能力。
香料帮助肌肉储存更多能量，不将脂肪储存为能量。
香料的延伸运用，能产生长久的身体特质，因此即使在停止食用香料后，身体也将长时间内不储存多余脂肪。

常见的饮食减肥法有:节食法,低热量饮食,代餐包,吃肉减肥法,减肥食谱及苹果餐。
（1）节食法：
是最传统的方法。以吃很少的食物甚至是不吃食物来减肥，所以身体没有足够的热量来应付基本生理机能所需要的能量。身体为了保持足够能量来应付所需，体内会自动地降低基础代谢率，并且会保存脂肪，先消耗瘦肌肉来供给基本生理机能，结果瘦肌肉越来越少，并且使肌肉强度下降，以及造成负氮平衡。而热量的代谢主要是由瘦肌肉来消耗，所以瘦肌肉的减少会使得基础代谢率越来越低。相对地，由于瘦肌肉的减少，使脂肪所占比例越来越高，形成恶性循环，这就是所谓的“溜溜球效应”(yo-yo effect)。所以常听说有人节食好几次却越减越肥，基础代谢率降低就是问题所在。除此之外，长时间的饮食不均衡，容易造成健康上的损害，并且在中断节食后，体重很容易又回升。

（2）低热量饮食 (low-calorie diet; LCD) 和极低热量饮食 (very low-calorie diet; VLCD)
低热量饮食和极低热量饮食是提供低热量 (分别为800-1500卡及400-800卡热量) 的饮食，除了热量外，所有营养素的提供都完全符合RDA建议。饮食中含有高生物价的蛋白质(45-100克 / 天)、适量醣类(100克 / 天)、少量脂肪 (含必需脂肪酸)并且增加必需的矿物质及维生素。只适用于严重肥胖 (BMI≧30)及有肥胖造成的相关疾病者，并不适用于理想体重及轻度肥胖者。和节食不同的是，此两种饮食控制法只是体重控制计画的一部份，不仅减少热量摄取，同时必需包括运动、行为修饰及营养教育的整体计画，并且摄取足够的维生素及矿物质，以避免健康上的危害。而低热量饮食和极低热量饮食的减重效果并没有显著差异，但是低热量饮食所造成的副作用较少，所以基本上是以低热量饮食优于极低热量饮食。但是这两种方法皆会造成瘦肌肉(lean body mass; LBM) 的流失，以及疲劳、晕眩、落发，甚至心脏疾病的副作用，所以使用上必需有专业人员指导。

（3）低卡代餐包：
低卡营养餐包可减少热量摄取而不会引起营养不良，但是有些消费者餐餐都吃低卡营养餐包，一旦不继续吃体重又会回升。其实，低卡营养餐包在日常控制饮食热量和补充营养是很好的选择，可以在一天中搭配一餐或两餐食用，每天大概可减少300-600卡的热量。其它餐可照常吃，但必须控制摄取量及脂肪比例，并且避免零食及宵夜的摄取。食用代餐包是体重管理的方法之一，但并不是唯一的方法，最重要的是彻底改变饮食习惯，以免在停止食用代餐包后，体重又回升。但其缺点是价格昂贵、单调，以至于无法长时间进行。

（4）吃肉减肥法 (高蛋白减肥法)：
可以毫无顾忌地吃肉来降低体重，并且不会感到饥饿，同时能增加代谢速率。但前提是不能摄取到任何醣类食物，否则会胖得更快。但是由于醣类摄取量极低，造成脂肪燃烧不完全，使身体产生大量酮体。此法对心脏病、高血压、痛风、肝、肾或脑血管病变者不适宜，且会增加肝脏氮代谢负担，可能影响肾脏机能。长期食用会造成营养不均衡、骨质疏松、酸中毒、抽筋及破坏肾脏功能等现象。

（5）减肥食谱:
坊间有许多不同的减肥食谱，但是每个人的生理状况并不相同，所以适合的食谱亦不相同。而且坊间的食谱大部份并无考虑到营养均衡的问题，或是热量太少，不符合一日所需。所以此类食谱只能做为参考，应该学习如何按照自己的状况，在营养均衡且热量足够的状况下来规划自己的饮食，如此才能稳定地保持体重。

（6）苹果餐:
以只吃苹果来减重。虽然热量的摄取减少，但亦无法完全提供人体必需的营养素，因为蛋白质可帮助保留瘦肌肉，所以无法供应蛋白质的苹果餐，减掉的有部份是瘦肌肉而非脂肪组织，所以会造成基础代谢率降低。并且如果一旦接触到其它食物，很容易过量摄食，而导致体重回升。改善方法是只以苹果取代一餐，其它两餐照常摄取，并禁止高糖、高脂饮食及零食。

[ 本帖最后由 梦蝶 于 2007-3-15 23:15 编辑 ]

Wouldn’t you just love it if your body decided to burn fat and calories on its own?
假如身体能自己燃烧脂肪及热量，难道你不爱这样吗？

It can:

它能：

1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.

1、  短时强度锻炼（间隔训练）后为有效的脂肪燃烧。

2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving. And of course, for best results:

2、  加大耐力/力量/举重锻炼量，塑造更多的瘦肌肉。肌肉是“活跃的新陈代谢”，甚至在你不运动时，能比身体的其他组织燃烧更多的热量，当然，效果最好。

3. Chill on the amount of food you are eating.
3、冷藏正吃的食物量。

Technically:

学术上

1. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it “feels safe” using fat stores for energy after exercise.

1、  我们的身体为生存而造，所以当你长时间锻炼（经常持续地），你的身体认为它需为能量储存脂肪。短时（12-15分钟）剧烈锻炼增加力量及燃烧热量，非脂肪，所以运动后使用脂肪储备为能量，它“觉得安全”。

2. Resistance training (using extra weight) helps build lean muscle mass (and strong bones), and muscle burns more calories than fat.

2、  耐力训练（用额外重量）帮助塑造瘦肌肉（及强健骨骼），肌肉比脂肪燃烧更多的热量。

3. If you are obsessing over things like fat grams and not eating a nutritious diet, your body will reserve energy (store fat) to survive.

3、假如你正被诸如脂肪克重这样的问题困惑，不吃营养饮食的话，你的身体将储备能量（储存脂肪）维生。

Realistically:

实际地

1. Varying your exercise is the most effective and efficient way to stay lean and healthy. You must do some longer exercise to build cardiovascular endurance, burn lots of calories, and yes, even burn fat during exercise - your body will not click in to “save” mode unless you exercise for long periods of time, regularly and often.

1、  改变锻炼是保持瘦身及健康的最有成效方法。你须做更长的锻炼培养心血管耐力，燃烧很多热量，是的，甚至在锻炼时燃烧脂肪——你的身体将不点击“存储”模式，除非你长时间、规律及经常锻炼。

2. You must do resistance training in order to build muscle and strong bones.

2、为塑造肌肉、强健骨骼，你必须做耐力训练。

3. Nobody wants to exercise more - and we don’t want to train our bodies to need more exercise to stay fit. So exercise efficiently – two short, very intense (relative to your level of fitness) training sessions weekly, like a 15-minute fast run/walk or fast cycling sprint intervals, and two moderately long, moderately intense sessions (30-45 minutes) of strong walking, cycling, or yoga, with one long day (60-90 minutes) of a moderately paced walk/hike. That’s a great five-day/week training schedule.
3、无人想锻炼更多，我们也不想训练身体需更多锻炼以保持健康。因此锻炼有效率，每周两次短时强度训练（跟你的健身水平有关）,如1个15分钟快跑/步行或快骑车间隔疾跑，及2个合适时间，合适强度（30—40分钟）的强步行、骑车、瑜珈，及1个长时间（60—90分钟）合适速度的步行/徒步。那是最棒的五天/一周训练计划。

4. Instead of adding more days to your workout schedule, add a weighted vest to your training. I have said this before, but this is the most efficient way that I know of to build muscle while burning calories. For more information, go to www.walkvest.com.
4、代替增添测试进度表更多天数，给你的训练添置一件加重背心，我以前说过这个，当燃烧热量时，这是我所知道的塑造肌肉的最有效办法。更多信息去www.walkvest.com。

5. Eat moderately - stop counting fat grams and calories and look at how much food is on your plate! And eat more nutritiously by eating foods that are natural and unprocessed.
5、适度饮食——停止计算脂肪及热量的克重，看看你盘子里的食物多少！多吃些天然的、未被加工的营养食物。

[ 本帖最后由 梦蝶 于 2007-3-10 23:32 编辑 ]

"YOU NEED TO LOSE WEIGHT!" is the fallacy that keeps you FAT! Along with millions of other people in the modern world. Almost every woman and most men over age 40 when asked to name their primary fitness goal, list weight loss as number one. The media tells you to lose weight to retain sex appeal, your doctor tells you to lose weight for your health. Everybody of any size seems to approach us for help in losing at least 10 pounds of weight. But that always leads us to ask the question "When you say that you need to lose weight, what particular weight do you need to lose?"
“你需要减轻体重！”正是此谬论使你保持脂肪！现代社会里与其他数百万人一起，几乎40岁以上的每个妇女及所有男人，当问及他们首要健身目标时，体重减轻排行第一。媒体告诉你减轻体重以保持性感，医生告诉你为了健康减轻体重，来找我们的任何体型的每个人，似乎都求助如何减少至少10磅。但那总导致我们问此问题“你说需要减轻体重，你需要减轻的确切体重是多少？”

We know that our body weight is made up of four basic components; Bone, Muscle and Organs, Water, and Fat.
我们知道体重是由四个基本成分构成：骨骼、肌肉及器官、水分、及脂肪。

#1 BONE
Our hard, bony skeletal structure is our body's storage depot for essential minerals such as calcium, and potassium. and the marrow is the manufacturing site for cells of our immune system.
#1骨骼
坚硬、瘦骨嶙峋的骨架是身体主要矿物质，例如钙、钾的储存仓库，骨髓是免疫系统细胞的加工厂。

We need a heavy-weight skeletal system.
我们需要特别重的骨骼系统。

Weight loss in skeletal bone risks mineral deficiencies, osteoporosis, fractures and micro fractures, as well as weakening our immune system.
体重减轻于骨骼的风险是矿物资的缺乏、骨质疏松、骨折及细微性骨折，伴随着免疫系统的弱化。

# 2 MUSCLES\ORGANS
Our soft protein tissue makes up our muscles and vital organs/ eg. heart. Carbohydrate (Glycogen) is stored in the muscles.
#2 肌肉\器官
蛋白质软组织组成肌肉及重要器官/例如心脏，碳水化合物（肝糖）储存在肌肉里。

Large heavy-weight Protein muscles with lots of stored Glycogen energy are desirable because they are strong and work efficiently. Muscle tissue burns calories even when resting, promoting efficient metabolism.
大量重量的蛋白质肌肉适合大量储存的肝糖能量，因为它们强壮且运转有效。肌肉组织甚至在静止时燃烧热量，促进有效的新陈代谢。

Loss of muscle weight lowers our metabolism, which in turn lowers our calorie burning potential, and in turn our eating potential.
减轻肌肉重量降低新陈代谢，导致热量燃烧潜力降低，导致吃的潜力（提高）。

Weight loss in our vital organs, like our heart can kill us (anorexics, like Karen Carpenter, often die of heart attacks because of cannabalized heart muscle.)
重要器官如心脏重量的减轻，可以杀死我们（厌食症，象Karen Carpenter一样，因心肌障碍死于心脏病发作。）

#3 WATER
Our water soluble body fluids, blood and interstitial fluids.
#3 水
水溶于体液、血液及组织液。

Water is heavy: Approximately 2 cups per pound. A well-hydrated body is a sign of fitness and health. Drinking several glasses of water per day helps your body flush toxins and digest its food more efficiently, which can promote a healthy weight and sometimes reduce water retention.
水重：大约每磅2杯。一个含水充分的身体是健康的标志。每天喝很多杯水助于身体排毒及更有效地消化食物，能增加健康的体重，有时还原水份保持。

Weight loss in fluids from water pills, sweat from extreme exercise or sauna, we risk dehydration which leads to visible premature aging and serious health problems. Plus the weight loss is gained back fast by merely drinking water.
利尿剂、极度运动或桑那排汗，体重因体液（流失）而减轻，使我们冒脱水的危险，导致显著的早衰及严重的健康问题。仅通过喝水就能很快获得减轻的体重。

That leaves us with:
那留给我们：

#4 FAT!
Oil soluble body fat is essential for energy, insulation, skin, nerves, brain, and protection of all our vital organs. Without fat, our bodies would literally fall apart, and it is essential for our survival to keep a minimum amount of fat on our body.
#4脂肪！
油溶体脂肪是能量、绝缘、皮肤、神经、大脑的本质，且保护所有重要器官。没有脂肪，身体将土崩瓦解，保持最小量的身体脂肪是我们生存的要点。

Fat is fluffy and weighs less than all the others, approximately 1/3 as much as muscle. If we want to measure our body fat, the scale is an archaic vestige of the 20 century. It is best measured by extremely high tech body composition tests which are available to the average consumer now.
脂肪蓬松，重量比其他所有轻，大约为肌肉的1/3。假若我们想测量身体脂肪，磅秤是20世纪陈旧遗迹。极高技术的身体成分测试仪是最好的标准，现在已为一般消费者所用。

Too much body fat is linked with many chronic quality of life and some life threatening afflictions including heart disease, diabetes, arthritis, and depression.
身体脂肪过多导致许多慢性病，一些威胁生命的苦恼，包括心脏病、糖尿病、关节炎、抑郁症。

HOW MUCH BODY FAT IS TOO MUCH?
多少身体脂肪太多？

Body composition tests measure the percentage of our lean tissue (Bone, muscle, water) versus the percentage we have in fat.
身体成分测试仪测量我们瘦肌肉百分比（骨骼、肌肉、水），与其相对应的脂肪百分比。

How To Lose 20 Pounds, Really, Really Fast By Tom Venuto, NSCA-CPT, CSCS 如何真正快地减少20磅？ Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was: 回到从前当我是全职私人教练时，在我新泽西的健康俱乐部，每当我遇到一个想减轻体重的客户时，初次咨询我的第一个问题总是： "Tell me what you want... and I'll show you how to get it." “告诉我你想要什么，我将指导你如何得到它。” Typical reply from client: 客户的典型回答是： "I want to lose 20 pounds fast." “我想快速减轻20磅。” My reply: 我回答： "Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?" “你确信那是你想要的吗？假如我能指导你如何真正快速减轻20磅，那会使你高兴吗？” They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal... 他们非常肯定地点头，眼睛因期待我即将展示的快速减肥秘诀而闪亮。 Their face went white when - with a totally straight face – I pulled out a hacksaw and started walking towards them.... menacingly. 当我拿出钢锯，险恶地走向他们时，他们的脸变得完全呆滞苍白。 Not sure whether to laugh or run in sheer terror, they said, "What the heck are you doing?" 不知道该嘲笑呢，还是纯粹恐惧而跑掉，他们问：“你到底在干嘛？” "You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!" “你说想快速减轻20磅，这是我所知道的让你快速减轻20磅的最容易、最有把握、最有效的方法，我算出你的右腿可能相当于25磅！” I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool... 我继续逼近，摆开锯的架势，挥舞快速、有效、有保证的减轻体重工具…… "Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone." “忍耐下吧，很快，但砍下骨头有时需要几分钟。” By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (depends on whether I was able to keep a straight face or not) 此时，我的客户（及我）任一方完全崩溃了，我已严重地把他们吓得魂不附体，他们想我完全疯了。。。（决定于我是否能绷住脸） Finally, the light bulb goes on, and my client would see where I was going with this: 最后，搞笑继续下去，我的客户就能明白我这么做的意图： "Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT." “好吧，聪明人，我明白了，我不想减轻体重，我想减少脂肪。”

Sometimes I would be having so much fun, I would just keep on playing'...

有时我从此得到很多乐子，我继续逗乐。 "But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!" “为啥不呢？这容易、迅速、有保障——恰恰是今天每个人想要的。它比吃药要好点呀！来吧，让我把它锯下！你是我的下一个证明：‘我在5分钟就减轻了20磅！”想想那将何其助于我的生意啊！” "Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!” “真滑稽，告诉你，我明白了！我想要减少脂肪，不是肌肉及骨头。我需要我的腿！” Naturally, of course, I don't always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this: 自然地，我不总非得拔出我信得过的刀片。曾有那么一两次，过一会儿，就象全日食那样通常，一个客户这样回答我的问题： "What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body," and I want to be able to *honestly* say back to him, "me too!" “我想要什么？汤姆，我想在未来12周内减掉20磅脂肪，我想缓慢、安全、健康地减肥，并永久地减掉脂肪。我想要臀部及大腿的脂肪完全消失，我想要平坦结实的腹部。我想让肌肉遍布身体仍看起来很娇柔。我想让自己有16%的脂肪，保存所有的肌肉，假若可能获得几磅肌肉，特别是在臂部。这对我很重要，因为我想给孩子们树立好榜样，我想要健康，至少活90岁，我想让丈夫看着我说：“我爱你的身体”，我想尽可能诚实地回答他“我也是！” It is on these rare occasions that I know there is still intelligent life on this planet. 就在这种非常稀有的场合，我知道在这个星球上仍然还是有些智慧生命。 If you could answer the question, "What do you want" with the lucidity, clarity and specificity that this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter. 假如你能象这个妇女那样清晰独特地回答“你想要什么”的问题，我不认为你达到健康目标或你生活中其他类似目标有任何困难。 Her answer was what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why." 她的回答是你所称的非常“健康形式”的目标，以诸多情感动力为支持，包括“什么原因”。 "I want to lose weight" is a poorly-formed goal. “我想减轻体重”是个恶劣形式的目标。 "Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water. “体重”与“脂肪”不同，体重包括肌肉，骨头，内脏，也有很多很多的水分。 If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this: 假如你从我所有的通讯、文章及书中就学习一件事的话，请学习这个： WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!! 你真正需要的是保存肌肉的同时燃烧脂肪！！！ FAT LOSS is what you want, not weight loss. 减少脂肪才是你想要的，而不是减轻体重。 If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed? 假如你的身体是100%岩石般坚固的肌肉，绝对无物可摧（除非存心），你还在乎你多重吗？ I bet you wouldn't! And if that’s true, then… 我打赌你不会！假如这样，那么。。。 STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION! 停止遵从磅秤，开始测量你身体的成分吧！ By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program. 通过测量你的身体脂肪，你将从健康计划中剔除臆测，从你饮食及运动计划实施结果中，得到正确的、确实发生在你身体上的正确的情景。 Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!) 无须担心你是否会减少肌肉，或疑惑你是否正减少脂肪，你能测量并确切知道其结果（当有人未测量多少肌肉，却告诉我担心损失肌肉时，我总是哈哈大笑。） Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working. 不被告诉你不同观点的减肥运动“专家”的所有“判断”搞晕，你能测量你的身体成分及结果，你能确切的知道你的计划是否管用。 A very wise man once said, 一个非常智慧的人曾说， "A single measurement is worth a thousand opinions." “一个测量仪抵得上一千个判断。” So, how do you measure body fat? 那么，你如何测量你的身体脂肪？

[ 本帖最后由 梦蝶 于 2007-2-23 22:16 编辑 ]

by Vernita Sherman
In order to lose weight, your body must burn more calories thanit takes in, but keep in mind that your body needs calories forenergy and when you exercise; your body needs even more calories.
为减轻重量，身体必须燃烧大于摄入量的卡路里，但请谨记，当运动时，身体需要卡路里，甚至更多的卡路里以转换为能量。

Before I talk about energy, the first thing you must understandis that losing weight and losing fat is not the same thing.Just because you lose weight, does not mean you lose fat, andjust because you lose fat, does not mean you lose weight. Whenpeople talk about losing weight, what the really want to do islose the excess fat on their body and obtain an attractivefigure.
在我谈论能量前，必须明白的第一件事是，减轻体重及减少脂肪不是一回事，体重减轻，并不意味脂肪减少，而脂肪减少，并不意味体重减轻。当人们谈论减轻体重时，他们真正想要的是减少他们身体的额外脂肪，获得吸引人的体廓。

When you eat, the body uses most of the calories forenergy. If you eat more calories than the body uses, it willget stored as fat. If you do not consume enough calories perday you will lose weight, but you will also lose energy. Whenyou do not consume enough energy (calories) for your body, itwill start using up your energy stores to make up for the energydeficiency.
吃东西时，身体利用大量卡路里制造能量。假如摄入的卡路里量超过身体所需，它就会储存为脂肪。假如每天不摄取足够的卡路里，体重就会减轻，但也会减少能量。当不为身体摄入足够的能量（卡路里），它将开始消耗你的储备能量，从而引起能量匮乏。

Unfortunately, the energy stores used is not yourstored fat, but instead it’s protein and carbohydrates (carbs)that will supply most of the energy (stored fat makes up a verysmall percentage). Your body will take the protein andcarbohydrates from your muscle cells; causing your muscle massto reduce (say good by to that toned attractive look) whichforces your metabolism to decrease (a low metabolism = slow orno fat burning). When this happens your body requires lessenergy to maintain its new lower body weight (remember the bodyweight is lower because you loss muscle), which is why yourbody conserves energy by slowing down the metabolism. In otherwords, the body has adapted to the new lower energy (calorie)intake which means that you will no longer continue to loseweight.
不幸的是，储备能量的消耗不是储备脂肪的消耗，需要补给更多的能量以抵作蛋白质及碳水化合物（储备脂肪只制造很小的部分）。身体将从肌肉细胞中摄取蛋白质及碳水化合物，引起肌肉减少（以吸引人的外表看似乎很好），将使新陈代谢减慢（低新陈代谢=缓慢或不燃烧脂肪）。此情况发生时，身体仅需要少量能量维持其新的轻体重（记住体重的减轻是因为肌肉的减少），那是为什么身体通过减缓新陈代谢以保存能量。换句话说，身体不得不适应低能量的摄入，意味着将不再继续减轻体重。

Keep in mind that the weight you had lost in the first placewas mostly water weight and you will eventually gain it backin the form of fat, not muscle (in order to get your musclemass back to the way it was before, you have to work onrebuilding it). Whencarbohydrates and protein that are alreadyin your body are used as the energy source, your body will losewater weight because both carbohydrates and protein hold waterin the cells. In essence, you are dehydrating yourself to loseweight. So yes the scale will go down, but approximately 75%(if not more) of it is water instead of fat. And just so youknow, exercising while consuming a small calorie intake justmakes the situation worse. This is because when you exercise,you start burning off more energy and the more you workout, themore energy your body needs.
记住首先减掉的体重大部分是水的重量，最终将会以脂肪，而非肌肉的形式重新获得（为了获得曾有的肌肉，你不得不重塑它）。当体内的蛋白质及碳水化合物被作为能量资源消耗时，身体将失水，因为蛋白质及碳水化合物两者细胞中皆含水。本质上，你使自己脱水以减轻体重。当然比例将下降，但大约75%（也许不到）的水而非脂肪（减少）。如你所知，运动却摄入少量的卡路里非常糟糕。因为运动时开始燃烧更多的能量，你损耗的能量越多，你的身体需要的能量越多。

I already told you above wherethe energy comes from, and if you do not give your body theenergy it needs, it will just feed on your muscles even quickernow that you are exercising. So eat more food! In additionto this, when you cut down too much on your calorie intake,your body will start storing calories because it doesn’t knowwhen you will eat again. The calories that are stored will bestored as fat. So in other words, when your body is storingenergy, it’s basically storing more fat.
我前面已告知能量来自何处，假如不给予身体其所需能量，它将比运动消耗更快地以你的肌肉为能源。所以，多吃点！另外，当卡路里摄入量减少，身体将开始储存卡路里，因为它不知道你什么时候再吃。被储存的卡路里将以脂肪的形式储存。因此换句话说，当身体储存能量，基本上是在储存更多的脂肪。

To summarize my point: Not eating enough calories results inmuscle loss, dehydration, slower fat burning, and your bodywill always adapt to a lower calorie intake.
概括来说，不摄入足够的卡路里导致肌肉的减少，脱水，减缓脂肪燃烧，身体将总适应低卡路里摄入量。

Bottom Line: if you can’t maintain that lower calorie intakefor the rest of your life, you will gain your weight backwhen you get tired of starving yourself!
概要：假若你余生不能保持低卡路里摄取量，当你停止节食，你的体重将反弹。

To lose weight properly (burning fat) you must increase yourmetabolism (weight training) and your need for oxygen (aerobics)while eating enough calories each day (nutritious diet) togive you energy and maintain the protein in your muscles becauseprotein helps build muscles, which indirectly burns fat. Thisbrings up another good point: When you build muscle your weightwill increase because your muscles are made up of mostly water,but your body fat percentage will decrease because buildingmuscles increase your metabolism (in other words, muscles waymore than fat, but take up less space than fat).
为适当地减轻体重（燃烧脂肪），每天摄入足够的卡路里（营养饮食）后，必须加快新陈代谢（体重训练），你需要有痒运动，可给你能量并保持肌肉里的蛋白质，因为蛋白质有助于生成肌肉，将间接地燃烧脂肪。另一个好处是：肌肉增加，体重将增加，因为肌肉主要由水组成，但身体脂肪比例将减少，因为生成肌肉将增加新陈代谢（换句话说，肌肉比脂肪多，但比脂肪所占空间少）。

So keep in mindthat losing body fat can’t be measured by a scale; use ameasuring tape and also look at yourself in the mirror, and thenyou will see the true results. One of the best ways to know ifyou are losing more body fat than water is by using a body fatanalyzer. Make sure that you focus on fat loss not weight loss. Your goalshould be to lose weight by burning fat, not losing water fromyour muscles. Remember this when you choose your weight lossprogram.
所以记住，减少身体脂肪不能用秤称，用皮尺量，也可以用镜子照自己，你将看到真实的结果。知道是否减少脂肪而非水分的最好方法是用脂肪分析器测量。确信你想减少脂肪而非减轻重量。你的目的是通过燃烧脂肪以减轻重量，而不是损失你肌肉里的水分。当你选择减肥计划时记住这点。

[ 本帖最后由 梦蝶 于 2007-2-22 00:29 编辑 ]