知名营养学家告诉你：如何燃烧脂肪和减肥
为啥翻译这篇呢
笔者其实算是一个偏瘦的人，166的身高，体重97,98的样子。身边总是有一些羡慕我这种怎么都吃不胖的身材的人。运动是个好东西，感觉自己体质不怎么样，所以上学期闲来无事还连续一段时间绕着学校400米跑道每天晚上跑十圈。对于保持身材，笔者对于这个有几个很简单的原则，就是少吃零食，早中饭必须吃，晚饭可以不吃，适当的运动，别那么骄气，运动的妹子可是很帅气的。其次呢，我的一个朋友@Hustwolf 体重太可爱了，可能需要一点体型上的改变，所以昨天看到这篇文章就想到他了。
英语原文
How to burn fat and lose wight
Sarah Schmalbruch
The INSIDER Summary:
1.The best way to burn fat is by walking, not by doing intense cardio.
2.The more intense cardio you do, the lower the percentage of calories you burn from fat sources.
3.More extreme cardio can also lead to more injuries and a larger appetite.
If you are looking to burn fat, ditch the expensive spin classes and gruelling runs and try something a little more simple: walking.
Nutritionist and celebrity trainer Harley Pasternak, whose client list includes Kim Kardashianl, Ariana Grandel, and Lady Gaga, says that intense cardio isn't the best way to a svelte figure.
In fact, for some people, cardio can prove to be somewhat counter-productive.
According to Pasternak, the more I intense the cardio you do, the more calories per minute you'll burn, however, a higher percentage of those calories will come from non fat sources than if you were engaging in less intense cardio (like walking).
In other words, yes, you are burning a lot of calories, but not a lot of fat.
There't one more thing that speaks against intense cardio: hunger.
Pasternak says that there't a direct relationship between the intensity of cardio you do and your appetite. The more intense your cardio workout, the more hungry you'll be afterwards, which can lead to you eating more than you normally would.
“You hear people after a spin class, they get out of there, and they're ravenous. And they go have a gluten-free scone and a fresh-pressed, sugar-laden juice.”
And if that's not enough to convinceyou, you're also more likely to getinjured doing more extreme cardio. According to Pasternak, gpetitive stress syndrome, knee injuries, and back injuries are all risks that are associated with extreme cardio.
While he doesn't necessarily advise against running or spin class, Pasternak adds that the average person who's looking to trim fat might be somewhat daunted by the prospect of doing intense cardio every day.
Walking, on the other hand, is often viewed as a way more accessible method of exercise by people of all skill levels.
Pasternak, who has studied the eating habits of the healthiest countries in the world, says that while the diets of these countries differ greatly, they all do a lot of walking.
According to him, the average American? walks 4,100 steps in a day, while the inhabitants of the world's healthiest countries walk more than 10,000 steps a day.
Because of this, Pasternak gives all his clients a daily step goal that ranges anywhere from 10 to 14,000 steps per day.
“People want to know how do we get the prettiest bodies in the world in shape... This is how I do it. Not being sedentary.”
Translation from XNC.
如何燃烧脂肪和减肥
摘要：
1.燃烧脂肪的最好方法是步行，而不是做强烈的有氧运动。
2.你做越多的有氧运动，你燃烧的脂肪来源的卡路里百分比就越低。
3.更极端的有氧运动也可以导致更多（身体上的）伤害和更大的食欲。
如果你正想着甩掉身上的脂肪，放弃昂贵的自旋课和折磨人的运动，来尝试一些更简单的事情 ：散步。
营养学家和名人教练Harley Pasternak，他的客户名单包括Kim Kardashianl，Ariana Grandel和Lady Gaga，他说强烈的有氧运动不是得到苗条身材的最好的方式。
事实上，对于一些人来说，有氧运动可以证明有点反作用。
根据Pasternak所说，你做越强烈的运动，你每分钟会燃烧更多的卡路里，然而，与你进行较低强度的有氧运动（如散步）相比，强烈有氧运动的卡路里更高百分比来自非脂肪来源。
换句话来说就是，是的，你燃烧了很多卡路里，但不是很多脂肪。（莫名笑意 ）
还有一件事反对强烈的有氧运动：饥饿。
Pasternak说，你做有氧运动的强度和你的胃口之间有一个直接的关系。更加激烈的有氧运动，在锻炼之后你就越饿，这可能导致你吃得比平常更多。
“你能听到人们在旋转课后，他们从那里出去，他们是贪婪的，接着他们要了一个无麸质的烤饼和一杯新鲜的、含糖的果汁。”
如果这还不足以说服你，你也更有可能 因为做更极端的有氧运动而受伤。根据Pasternak所说，韧性应激综合征、膝盖损伤和背部损伤都是与极度有氧运动有关的风险。
Pasternak补充说，虽然他不是建议一定要抵制跑步或自旋课，但是那些寻找去除脂肪的方法的普通人可能会因为每天做强烈有氧运动的前景而感到有点失望。
另一方面，步行通常被认为是一种更容易被各种技能水平的人所接受的运动方法。
Pasternak研究了世界上最健康的国家的饮食习惯，他说，虽然这些国家的饮食有很大的不同，但他们都走动得很多。
根据他所说，美国人平均一天步行4,100步，而世界上最健康的国家的居民每天步行超过10,000步。
正因为如此，Pasternak给他所有的客户一个每天的步伐目标，从任意始终点每天走10到14,000步。
“人们想知道我们如何在世界上获得最漂亮的身材...这就是我采取的方式。不是久坐。”
你缺少一个好的身材，可能是因为缺少一个和你一同健身的同伴和一个YY 后的理想模型
今天和家人一起去看了成龙的新电影“功夫瑜伽”，整个电影剧情不怎么样，但是全片所有女演员的身材，随随便便就是纤腰翘臀大胸马甲线，作为一个女生，羡慕得要死，只差没把口水留到电影院…所以从电影院出来就和一个朋友兼室友约好了下学期的健身房。我已经按耐不住自己的洪荒之力了，想到最终结果是变成一个更好更鸡汤的自己，就满脑子充满多巴胺，看来下学期又是充满惊喜的一学期！
就这么说好了
女孩子们，打扮好自己很可爱，但是通过改变来送给自己一个健康的好身材更可爱哟(^-^)更注重的是，少久坐，多行走！
PS : 本文原址来自BUSINESSESINSIDER（美国商业资讯），在此声明，本译文仅供个人研习、欣赏语言之用，谢绝任何转载及用于任何商业用途。本译文所涉法律后果均由本人承担。本人同意简书平台在接获有关著作权人的通知后，删除文章。
@XNC：在校大二学生，性别女，属性理科生，甚爱读书，坚信每天都是成长与改变。正在凑不要脸的朝程序媛靠近。与你分享我的生活与思考。
