First lets talk about fasting. Many people think that training fasted is when your stomach is empty but it’s much more than that. When you consume food they’re broken down into different kinds of molecules. These molecules are released into the blood stream and causes insulin to spike as well. Insulin’s job is to shuttle theses molecules into the cell. Insulin levels can be elevated for several hours depending on how much food you consume.

首先我們來談一下禁食,許多人認(rèn)為在胃里空空如也的情況下,鍛煉減脂的效果會(huì)增強(qiáng),但事實(shí)上并非如此。當(dāng)身體消化食物的時(shí)候,食物會(huì)被分解成不同的分子。這些分子會(huì)釋放到血液當(dāng)中,導(dǎo)致胰島素的上升。胰島素的主要作用就是把這些分子傳輸?shù)郊?xì)胞當(dāng)中,它的上升水平取決于你攝入多少食物。

As soon as you consume food your body processes and absorbs them resulting in being in a fed state. When your body is finished processing food, insulin begins to decline to a lower level or base line level.Once insulin drops, your body goes back into a fasted state. So in a sense, your body goes from fasted to fed all day long depending on how much you eat throughout the day.•When training in a fed state your body is still breaking the food down while insulin is elevated.•When training in a fasted state your body’s insulin levels are low or at a baseline level.

但你的身體消化并吸收食物達(dá)到一個(gè)飽和水平,你的身體就完成了食物的處理,胰島素水平就開始下降到一個(gè)較低值或者基準(zhǔn)值。一旦它下降,你的身體又恢復(fù)饑餓的狀態(tài)�？梢赃@樣說,你的身體從饑到飽的過程取決于你每天吃多少東西。當(dāng)你飽腹訓(xùn)練的時(shí)候也就是胰島素處于峰值的時(shí)候意味著你還在消化你的食物。當(dāng)你空腹訓(xùn)練,你身體的胰島素水平就在一個(gè)較低值或者基準(zhǔn)值。

In the graph below you can see how insulin is elevated and decreased between meals but, when sleeping insulin stays very low and for a longer period of time.

從以下圖表中你就可以到兩餐之間胰島素的起伏,在睡覺的時(shí)候可以發(fā)現(xiàn),胰島素處于低位而且持續(xù)時(shí)間長(zhǎng)。

Essentially, when you are sleeping your fasting. Imagine how much fat you can burn when you wake in the morning and prolong your first meal?This is why intermittent fasting has become so popular because when fasting all night and upon waking in the morning, you wait to eat until let’s say noon time; you’ll keep your body in fat burning mode longer.This is one of the fastest ways to lose fat WITHOUT training.

重點(diǎn)是,你在睡覺的時(shí)候不進(jìn)食,(按照這個(gè)邏輯)想象一下,你早上醒來延長(zhǎng)第一餐的進(jìn)食時(shí)間,那么中間能燃燒多少脂肪?這就是為什么間歇性禁食會(huì)這個(gè)流行的,因?yàn)槟阃砩系降诙�天中午才吃�?你讓身體的燃脂的時(shí)間延長(zhǎng)了,這就是不鍛煉減脂最快的方法。

Eating Breakfast:

吃早飯

There is nothing wrong with eating breakfast but it largely depends on what you eat.While intermittent fasting has been on the rise and scientific research has shown big benefits for better body composition, many researchers suggest that skipping breakfast ultimately leads to weight gain by making poor food choices later in the day. If you are someone who loves and enjoys breakfast, there are several foods that you should avoid if you want to lose fat or maintain good body composition.Creating different meals for fat loss or building lean muscle can be quite expensive, time consuming and confusing for those starting out

吃早飯自然不是什么罪過,但是主要取決于你吃什么。雖然間歇性禁食越來越流行,而且也有科學(xué)研究表明有利于身體結(jié)構(gòu),也有專家表示,不吃早飯會(huì)因?yàn)榻�食之后選擇不健康食品而導(dǎo)致體重的增加。如果你喜歡并享受吃早飯,同時(shí)又想減脂又保持苗條,那么有些食物盡量不吃。通過食物來減脂或增肌,是一件耗時(shí)耗財(cái)?shù)氖虑?對(duì)于新手來說也容易迷茫。