如何最高效地進行增肌減脂

最新 04-20

一、前言：

這期的推文標題非常誘人——「如何最高效地進行增肌減脂」。

增肌減脂作為21世紀健身入群和偽健身人群萬年不變的首要話題，其真正先進或者客觀的理念並沒有很好地普及開來。

很多人（特別是女生），對於減脂就是，「少吃一點。」「不吃晚飯」「不吃沙拉醬」blablabla。對於增肌的話，很多人在健身房揮汗如雨，先別說訓練計劃或者動作等正不正確，但是對於在健身房之外應做的功課，像飲食、睡眠、肌肉拉伸、動作學習等，往往不上心。

然而增肌與減脂是兩項綜合性的工程，不是說單單某一項做到極致就可以了。舉個最簡單的例子，你連續半個月不吃飯，即斷絕熱量攝入，那自然是可以瘦的，不過你也很容易沒命。你連續半個月暴飲暴食，在你有鍛煉的基礎上，你也能實現增肌，只是增加的脂肪會比增加的肌肉多得多。

這次的推文算是較為入門的一篇，英文原文大部分看著沒壓力，但其中的「Metabolic Stress」是我了解甚少的一個點，會做出額外的注釋。

原文翻譯成中文又是另外一回事...我水平有限，為了理清邏輯關係，在中文裡加了好幾句短句，權當給自己練手吧。

二、正文：

GUEST POST: HOW TO PACK ON MUSCLE AND LOSE FAT WITH MINIMAL EFFORT

客座文章：如何最高效地進行增肌減脂

ByCONOR HEFFERNAN

MAY 11, 20178:24 AM

Our latest post comes from the wonderful and talented Samantha Olivier from Ripped.me. We』re delighted to have Samantha featured on the site again and know you』ll enjoy her latest piece.

這篇最新的客座文章的作者是來自Ripped.me博客，才華橫溢的Samantha Oliver。我們十分高興Samantha能再次過來做客，也相信大家一定會喜歡這篇文章。

There are about 600 muscles in the human body, making up between a third and a half of its total bodyweight. They help us move, hold us up, and help bind us together. The way we treat them determines whether they』ll grow or wither, so they need our constant attention. How to build muscle and lose fat at the same time, you may wonder? With the right combination of exercise, nutrition, and sleep.

人體內有大概600多塊肌肉，這些肌肉佔了人體重的大概三分之到一半。肌肉能夠幫助移動、支撐人體，以及將人體各部位結合到一起。我們對待自身肌肉的方式決定了肌肉會是增長還是衰減，所以我們一定要時刻關注自己的肌肉。你可能會好奇，我們該怎樣同時實現增肌減脂？——這需要正確結合訓練、營養以及睡眠。

HOW DO MUSCLES GROW?

肌肉是如何增長的？

When we move and expose our muscles to stress, they undergo a certain cellular change as they experience microscopic damage. This is actually a good thing, because the injured cells then release cytokines, inflammatory molecules that activate the immune system in order to repair the injury. At this point, muscle building occurs. As the tissue damage gets more severe, the body will need to repair itself more, eventually adapting to progressively greater demands, making our muscles bigger and stronger. Most everyday activities don』t produce enough stress to stimulate muscle growth, because our bodies have already adapted to them.

當我們移動肌肉並向肌肉施壓時，肌肉中的細胞會在經歷一系列微小的損傷後發生變化。這其實是件好事，因為受損的細胞會釋放激素和炎症分子，從而刺激免疫系統去修補損傷組織。這時，肌肉便開始增長。肌肉受損的程度越嚴重，人體對肌肉的修補就會越多，最終使得修補肌肉的需求持續增加，進而讓我們的肌肉變得更大更壯。大多數日常活動不足以產生足夠的壓力去刺激肌肉增長，因為我們的肌肉早已適應了這些日常活動。

HYPERTROPHY

關於肌肥大效應

Hypertrophy is the process of building new muscle. When the muscle is exposed to a high-degree of tension while it』s lengthening (eccentric contraction)①, effective conditions for muscle growth are generated. On the other hand, muscle atrophy (muscle shrinkage) occurs when we don』t continuously expose our muscles to resistance.

「肌肥大」這一術語描繪的是肌肉增長的過程。當肌肉被拉長（離心收縮）①，並受到高強度的張力後，便會創造出有利於肌肉增長的條件。另一方面，當我們沒有持續向肌肉施加阻力時，便會發生肌肉萎縮（肌肉縮小）。

Adequate protein intake provides building blocks (in the form of amino acids) for new muscle tissue, and along with naturally occurring hormones like testosterone, human growth hormone, and insulin, it helps the body repair and grow tissue. Without rest, hormones, and proper nutrition, the human body would never be able to repair and nourish its damaged muscle fibers. The muscles grow while the body is resting, so the resting process is most vital.

攝入充足的蛋白質能夠為新的肌肉的產生提供原料（以氨基酸的形式），以及促進荷爾蒙的分泌，如睾酮，生長激素和胰島素。假如缺少足夠的睡眠、荷爾蒙和營養，那人體將無法修補和補給受損組織。肌肉只會在睡眠中實現增長，所以睡眠對於增肌來講至關重要。

The mechanism is affected by age and gender, which is why men (who have more testosterone than women) have an advantage in their muscle building efforts. Some people are better at replacing and repairing damaged muscle fibers, due to their immune reactions that are more robust, which means that their muscle-building potential is increased faster.

增肌機制會收到年齡和性別的制約，這也是為什麼男性（男性的睾酮比女性更多）在增肌方面比女性更有優勢的原因。有些人更容易更新和修補受損的肌肉組織，這是因為他們的免疫反應比常人更為劇烈，意味著他們有更大的增肌潛力。

STIMULATING HYPERTROPHY

如何促進肌肥大？

Even though the process of hypertrophy is complex and not fully understood, you don』t have to be a medical expert or a scientist to build a lean physique. Muscle hypertrophy can be stimulated in 3 ways:

即使增肌過程十分複雜，至今未能完全摸清，但你不是醫學專家或者科學家也照樣可以練出一副精壯的軀體。我們可以通過三個方法來促進肌肥大效應。

1、Muscle damage – refers to 「microtears」, or the actual damage caused to muscle fibers. The body should be provided with rest and proper nutrition, so the damage can be repaired, and eventually adapt better to the causes of damage.

1、破壞肌肉——既可以指輕微的肌肉撕裂，也可以指對肌肉纖維的破壞。在破壞肌肉後我們應該給予人體足夠的睡眠和營養，使得受損的肌肉組織得到修補，並最終讓受損的部份變得更加強壯。

2、Progressive tension overload – refers to increasing tension levels in the muscles. Increasing the amount of weight you』re lifting over time is the most effective way of achieving it.

2、漸進超負荷訓練——指的是漸進增加對肌肉施加的壓力。在健身過程中增加訓練重量是最高效的增肌方法【例如將深蹲重量從50kg增加到80kg】。

3、Metabolic stress② – refers to pushing your muscle fibers to their metabolic limits, causing muscular failure through the repetition of actions.

3、代謝壓力②——指的是最大化的刺激肌肉纖維的代謝效應。通過增加訓練動作的次數等方式能夠產生代謝廢物，進而刺激肌肉增長。

Muscle damage and progressive tension overload is emphasized by heavy weightlifting, and of the 3 muscle building pathways, progressive tension overload is the most important for muscle growth.

破壞肌肉和漸進超負荷訓練的核心是大重量訓練。而漸進超負荷訓練則是上述三個增肌的方法中最重要的一個。

NUTRITION

營養

Your diet is one of the main keys to fitness success. If you think that you can do it without making a meal plan, you』re wrong, because you need a diet that』s high in healthy proteins, fats, and carbs. A simple diet protocol that will provide everything you need to grow, recover, sleep, and train is part dopamine diet, part ketogenic diet, and part anabolic diet③. You also need motivation and willpower to stay consistent, and you can use high-protein supplements like Rapid Loss, that will supply you with the necessary nutrients, while making you feel full and reducing the need for much willpower in building muscle and losing weight.

飲食是促使你健身取得成果的一大重要因素。如果你認為不做任何飲食計劃就能實現增肌，那就大錯特錯了，因為你真的需要一個合理而簡單的飲食計劃，其中應包含大量健康的蛋白質，脂肪和碳水化合物，提供人體在增肌期，恢復期，睡眠時間和訓練過程中所需的所有營養。某種程度上這會結合多巴胺飲食，生酮飲食和同化飲食的一些理念③。你也需要動力和意志力去維持你的飲食，所以你可以使用一些高蛋白補劑。這些補劑能夠提供必要的營養物質，讓你的飽腹感更強，不會那麼容易餓，從而讓你在增肌減脂的路上少花些意志力。

What are the guidelines for creating the right meal plan? Ensuring we consume the right amount of protein to facilitate muscle growth; eliminating empty, white carbs; using green vegetables as a source of essential nutrients and carbohydrates, and using fat as an energy source.

一份合理的飲食計劃應包括哪些原則？——應確保有足量的蛋白質去促進肌肉增長；減少沒有營養的精細碳水化合物的攝入；將綠色蔬菜作為所需營養物質和膳食纖維的補充來源；最後應攝入一些脂肪為人體提供能量。

Turn to simple and healthy foods, such as dairy products (milk and cheese), eggs, oats, fish, brown rice and beans, lean meat, sweet potato, dark green and leafy vegetables, and fruit. For preparing your meat and veggies, we recommend steaming, by covering them with a foil tent or using a microwave steamer.

試試那些簡單又營養的食物，像是乳製品（如牛奶和芝士）、雞蛋、燕麥、魚肉、糙米、豆類、瘦肉、紅薯、深綠色的葉菜以及水果。我們建議使用烤箱或者微波爐，以清蒸的方式來處理肉類和蔬菜。【沒必要這麼齋】

Losing fat and building muscle doesn』t have to be deprived of enjoyment. You can do it with minimal effort, just by staying consistent and focused. Provide your body with the right foods, exercise, and rest. Your body will respond to all the demands you place on it, so if you tear your muscles up, make sure you create the conditions for them to repair, in order to make them as strong and big as possible.

增肌減脂也可以是一種享受。你完全可以高效地實現增肌減脂，只要你做到堅持和專註。如果你給予身體合理搭配的食物、充分的鍛煉和足夠的睡眠，那它也會給你同樣的回報。當你在鍛煉中撕裂你的肌肉的時候，請確保你做好了讓肌肉恢復的準備，從而讓他們儘可能變得更大更壯。

三、注釋：

①Eccentric Contraction：譯為離心收縮，指的是肌肉在外力作用上受到拉扯，肌肉纖維被拉長。離心收縮和向心收縮是健身動作中的兩大要點，人們往往過於專註向心收縮而忽視離心收縮，但離心收縮對於撕裂肌肉的效果比向心收縮更好。

②Metabolic Stress：譯為代謝壓力，算是一個在國內較少出現的概念。先引用國外文獻如下：

「Metabolic stress is a physiological process that occurs during exercise in response to low energy that leads to metabolite accumulation [lactate, phosphate inorganic (Pi) and ions of hydrogen (H+)] in muscle cells. Traditional exercise protocol (i.e., Resistance training) has an important impact on the increase of metabolite accumulation, which influences hormonal release, hypoxia, reactive oxygen species (ROS) production and cell swelling. Changes in acute exercise routines, such as intensity, volume and rest between sets, are determinants for the magnitude of metabolic stress, furthermore, different types of training, such as low-intensity resistance training plus blood flow restriction and high intensity interval training, could be used to maximize metabolic stress during exercise.」

個人翻譯：

「代謝壓力指的是人體在運動中由於能量耗盡導致代謝廢物（乳酸鹽、磷酸無機鹽、氫離子等）在肌肉細胞中積累的過程。傳統的訓練計劃（例如抗阻訓練）能有效提高代謝廢物的積累，促進荷爾蒙、缺氧誘導因子和自由基的分泌，從而刺激肌肉增長。如果大幅度改動訓練計劃，例如改變訓練強度、容量和組間間歇，將對代謝壓力的增加起到決定作用。此外，不同的訓練風格，例如注重血液泵感的低強度訓練法或者高強度間歇訓練法【國內流行的「HIIT」】等，也能使得訓練中的代謝壓力最大化。」