想減脂的人通常得到的建議是減少熱量攝取(caloric dificit), 想要增肌或變壯的人則是被建議增加熱量攝取(caloric surplus); caloric dificit與caloric surplus 明顯是相反的建議, 所以代表減脂與增肌不可能同時達到?
當然, 我們都知道同時減脂增肌是可能的, 但要如何做到? 甚至該問的是, 是否有這樣一套規則, 照著做就能達到?
不幸的是, 答案是否定的, 沒有一套簡單規則可讓你同時增肌減脂, 但仍是有個大方向可以參考.
首先來看什麼族群最容易做到同時增肌減脂?
重訓(健身)時間一年內的新手成功率最高; 因為通常他們的體脂較高, 且其肌肉對訓練的反應較敏感, 所以成功率高.
健身超過1年不滿3年的人則較不易做到同時增肌減脂, 或是說成效沒麼好, 但仍是可達到.
健身3年以上的老手(指的是真的有在認真訓練的人)基本上是不太可能了.
同時增肌減脂的問題點(困難)在哪?
要增加肌肉除了必需有質與量兼具的訓練課表外, 還必需攝取足夠熱量與蛋白質.
要減少體脂, 就必需減少熱量攝取.
從上面兩點就可看出困難點. 也可以瞭解為什麼新手成功率高 - 因為他們的脂肪夠多(脂肪夠多可以提供身體因你降低熱量攝取所減少的熱量), 肌肉對訓練的反應較敏感(肌肉的進步/成長空間大).
對老手而言,因其體脂肪存量不如健身新手高, 同時其肌肉基本上應已達到高點, 此時若限制熱量攝取, 身體自然會把肌肉增長的次序擺到後面(透過調節賀爾蒙來提高蛋白質分解, 減少蛋白質合成). 所以許多老手即使什麼都做對了(訓練夠多夠強+減少熱量攝取)還是流失了肌肉. 值得注意的是, 減少攝取的熱量越多, 流失的肌肉也會越多, 所以如果你還是想要試, 請記得逐步漸近, 不要貪快.
如何做到同時增肌減脂?
到底多少量才算是小量? 這很難統一量化(因為每個人的狀況不同), 但根據幾個不同的研究結果顯示, 每日減少10~15% 的熱量攝取是較適合的.
更好的選項
如果你不是踏入健身界一年內的新手, 將增肌與減脂分開進行會比同時進行來得合理且易達成.
參考原文/研究報告:
https://www.strongerbyscience.com/muscle-caloric-deficit/?ck_subscriber_id=1391546697
https://pubmed.ncbi.nlm.nih.gov/34623696/
https://legionathletics.com/body-recomposition/
https://pubmed.ncbi.nlm.nih.gov/21558571/
Can you have a “slow” or “fast” metabolism?
你是代謝快 還是 代謝慢 的人?
And does this help explain why weight loss is a bear
for some people and a romp for others?
And why “hardgainers” feel like they have to fight tooth-and-claw for every ounce of muscle growth?
代謝率快慢 可以解釋為什麼減重對某些人而言很難, 而對某些人 卻很簡單嗎? 可以解釋為什麼有些人就是很難增肌嗎?
Sort of. But not for the reasons often given.
看起來答案似乎是這樣的, 但理由不是我們常聽到的那樣.
First, the good news: You don’t have an innately slow or fast metabolism.
首先, 好消息是: 代謝速度不是天生的.
While you may burn more or less energy every day than average (for your body weight), this isn’t a function of genetic predetermination, hormonal hardwiring, or metabolic voodoo. Instead, the “speed” of your metabolism is mostly set by . . .
我們每天消耗的熱量會在我們的平均代謝率 上下波動, 而這個值並不是由基因或賀爾蒙決定的. 而是由以下幾點決定...
1. How much you move around.(日常活動度)
This includes formal exercise, of course, but it also takes in all of the miscellaneous movements like standing, walking, fidgeting, and so forth—actions known as non-exercise activity thermogenesis (NEAT) that can burn hundreds or even thousands of calories per day.
除了運動外, 這還包括了其它生活中的肢體活動, 如站立, 走路, 以及其它非運動的活動.
2. How much muscle mass you have.(肌肉量多寡)
Research shows that muscle is more metabolically active than fat, burning about 6 calories per pound per day (versus just 2 calories per pound of body fat per day) and contributing around 20% of total daily energy expenditure in people with normal body compositions (and more in more muscular folk).
肌肉消耗的熱量為6 cal 每天每磅(脂肪則為2 cal 每天每磅), 且肌肉消耗的熱量佔一般普通人(身體組成正常的人)每天消耗熱量的百分之二十.
3. How much protein and relatively unprocessed food you eat.(攝取蛋白質與原型食物的量)
High-protein and whole foods require more energy to digest than high-carb, high-fat, and highly processed foods, and these factors can significantly raise or lower your total daily energy expenditure.
人體消化高蛋白質與未經加工食物所需燃燒的熱量比消化高碳水化合物(精緻化碳水化合物),高油,高度加工過的食物 還要多.
For example, 20-to-35% of the energy contained in protein is required to digest it compared to just 5-to-10% for carbohydrate and 0-to-3% for fat.
例如, 蛋白質裡的能量有20~35%需要人體消化, 而碳水化合物則只有5~10%, 脂肪更只有0~3%.
And in one study, the digestion of a meal of white bread and American cheese “cost” about 10% of the calories it contained, whereas a meal of multi-grain bread and cheddar cheese required double that amount.
有研究發現, 包含了白麵包與美國起司的一餐需消耗的熱量為該餐熱量的10%左右, 而一餐全穀雜糧麵包與切達司則需前者的兩倍熱量.
Thus, if you’d like a “faster” metabolism, you have three buttons to push: movement, muscle, and menu. That is, you can move more, gain muscle, and eat more protein and whole (minimally processed) foods.
所以, 想要有快一點的代謝率, 你有三個選項: 多動一點, 增加肌肉, 以及吃更多蛋白質與原型食物.
And if you feel your “fast” metabolism is snarling your progress in the gym, don’t move less and eat more junk.
如果你覺得你的健身成果一直無起色, 那麼少動, 多吃垃圾食物絕對不是你該做的.
Instead, audit your caloric intake and workout programming because you’re probably eating fewer calories every day than you realize or following the wrong training routine for your goals and circumstances (or both).
你應該做的是去檢視你的熱量攝取及重訓表, 因為或許你吃得過少了, 或是你採用了不適合的訓練課表.(或者兩者皆是)
以上內容是另一封同樣由上一篇作者所寫的電子報的部份內容.
我從不覺得有年紀大了代謝注定會變慢這回事, 至少在我身上沒有感受到, 我知道講這話會被諷刺"得了便宜還賣乖". 我不是天生瘦, 我也曾胖過, 雖然是久遠以前的事, 但我仍記得當時想靠穿衣服遮住發胖身體的那個無助感. 我同意作者上面說的, 代謝率不是天生的, 所以別再怪罪給基因了.(如果基因只是你不想好好照顧自己的藉口, then by all means.)
健身非必要, 但如果你不fit, 事情會變得難一些.
Some days, fitness isn't training, though. It's resting and relaxing and rejuvenating. Some days the work is internal and not external. Don't let this make you feel ashamed or frustrated. A healthy and sustainable regimen isn't a merry-go-round. It's a seesaw.
有時, fitness不見得是訓練, 而是休息, 放鬆, 及復原. 有時你需要的不是外在的努力, 而是內在的反思. 所以沒有必要讓健身把自己搞得很挫敗. 健康, 持久的養生法則並不像旋轉木馬, 反而像蹺蹺板.
So, when you're feeling out of sorts because of poor sleep, nutrition, or some other reason best known to Lord Cthulhu, sometimes it's better to do a different (easier) workout or take the day off rather than gut it out.
所以, 當你因為睡不好, 吃不好, 或其它因素造成身體不舒服或心情不太好時, 最好做點比平常輕鬆的運動或甚至給自己放一天假, 不要硬逼自己做訓練.
Similarly, sometimes you should say no to the ice cream and feel proud, and sometimes you should say yes and feel satisfied. There are no universal dietary rights or wrongs, only circumstances and compatibilities. Your judgment counts.
同樣的, 有時候你該對罪惡食物(如冰淇淋)說 no 並感到自豪, 有時你卻該對它說 yes, 並感到滿足. 這世上沒有絕對 對或錯的飲食, 都要視外在環境與自己當時的狀況而定. 而這, 只有你能決定.
Reject diet and exercise dogmas, too. Fitness advice should be viewed in the same way as suggestions about where to buy groceries or what type of shoes to wear. Even the best pointers have a healthy dose of opinion and preference, so don't forget to weigh your own intuitions and inclinations.
不要一味接受飲食/健身教條, 必要時 拒絕它. 健身建議應該被當作像採買生活用品或購買鞋子一樣看待. 即使最好的建議都難免摻了個人主觀意見或喜好, 所以別忘了你是有自由意志的, 你可以依自己的直覺或喜好去決定.
以上是我今天看到的一篇電子報文章的前三分之二(剩下的三分之一是發文者的一對一健身課程廣告), 我看了深有同感(最近每次去健身房都有人會問我要怎麼做得像我一樣, 明明對我而言很平常的事情, 我卻被問到都懷疑自己是不是正常人), 隨手翻譯了一下(如果能看原文就看原文, 會更有感覺), 希望這篇能讓此刻正感到挫敗的你稍微好過一點.
