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cover of episode #804 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat

#804 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat

2024/7/1
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Chris Willx
通过《Modern Wisdom》播客和多个社交媒体平台，分享个人发展、生产力和成功策略。
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Mike Israetel
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Mike Israetel: 减脂的根本生理机制在于创造卡路里赤字。身体脂肪的主要功能是作为能量储存库，当摄入的卡路里少于消耗的卡路里时，身体会动用储存的脂肪来弥补能量缺口，从而实现减脂。进化过程中，人类适应了食物供应不稳定的环境，因此能够有效地储存脂肪。减脂的关键在于控制卡路里摄入，并结合适当的运动来增加能量消耗。计算卡路里并非总是必须的，但当减脂进展不顺利时，它能提供有效的帮助。设定点理论认为体重并非固定不变，而是受多种因素影响而动态变化。 Mike Israetel: 蛋白质对于维持器官和酶的功能至关重要，建议摄入量至少为体重的一半克数。碳水化合物和脂肪的比例可以根据个人喜好和活动水平进行调整，只要满足最低摄入量即可。在减脂期间，应选择适口性较低、饱腹感较强的食物，例如蔬菜、水果、全谷物、瘦肉和健康脂肪。避免过度加工食品和高糖食物。 Mike Israetel: 减脂期间的运动方式和强度并不重要，重要的是保持持续的运动习惯，例如每天步行10000步左右。高强度间歇训练（HIIT）的额外耗氧量（EPOC）效应有限，不如持续的适度运动更有效。阻力训练有助于维持肌肉质量，防止减脂过程中肌肉流失。 Chris Willx: 本期节目将由运动和运动科学教授Mike Israetel讲解科学证明的最佳减脂方法。Mike Israetel是基于证据的健康和健身领域的佼佼者，其在该领域的影响力与日俱增。为了减脂成功，是否必须计算卡路里？计算卡路里就像计算金钱一样，并非总是必须的，但当进展不明确时，它能提供有效的帮助。应该多久称重一次？如果保持健康的生活方式，则无需频繁称重；如果正在积极减脂，则建议每周至少称重一次。设定点理论的真实性有多少？现代解释是“设定点理论”，它认为体重并非固定不变，而是受多种因素影响而动态变化。在减脂饮食中，蛋白质、碳水化合物和脂肪该如何分配？蛋白质对于维持器官和酶的功能至关重要，建议摄入量至少为体重的一半克数。碳水化合物和脂肪的比例可以根据个人喜好和活动水平进行调整，只要满足最低摄入量即可。为了减脂，应该避免或增加哪些食物？除了剧毒食物外，没有哪种食物本身就不好或会阻碍减脂，关键在于食物的适口性和饱腹感。身体如何利用卡路里？卡路里利用方式与摄入量和消耗量有关，剧烈运动的额外耗氧量（EPOC）效应有限。

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Dr Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization.

If you’ve ever wondered “is this diet actually working” then you're probably not alone. However there are now scientifically proven optimal methods for losing fat in the most efficient way possible. And today we get a full breakdown of the optimal approach for fat loss from the best teacher on the planet.

Expect to learn how the physiology of fat loss actually works, whether calories actually matter in your weight loss journey, if you need to count macros when trying to lose fat, how to actually build and keep 6-pack abs, whether there are any fat loss supplements worth your time to take, how long you should stay on a diet for before taking a break and much more...

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