Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity

I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today's episode marks the fourth in the six episode series on fitness, exercise, and performance.

今天的这一集是关于健身、锻炼和表现的六集系列中的第四集。

And today's episode is all about optimal fitness programming, that is how to design a fitness and exercise program that can achieve the goals that you want for fitness and for sports performance.

今天的节目是关于最佳健身计划的，即如何设计一个健身和锻炼计划，以达到您想要的健身和运动表现目标。

Dr. Andy Galpin, great to be back.

安迪·加尔平博士，很高兴回来。

In previous episodes, you taught us about the various adaptations that occur at the level of cells, at the level of organs, indeed at the level of the entire body that underlie things like improvements and strength and speed, hypertrophy, AKA muscle growth, and the various forms of endurance.

在之前的剧集中，您向我们介绍了细胞水平、器官水平、甚至整个身体水平上发生的各种适应，这些适应是改善、力量和速度、肥大、又称肌肉生长以及各种形式的耐力等的基础。

And you laid out beautifully the various protocols that one can do in order to achieve each and every one of those adaptations.

您精美地列出了人们可以执行的各种协议，以实现每一项适应。

Today I would love for you to teach us how we can combine different protocols to achieve multiple adaptations in parallel-- for instance, how to improve endurance and strength, how to achieve some level of hypertrophy, perhaps directed hypertrophy at specific muscle groups, while also maintaining endurance and perhaps improving speed, for instance.

今天，我希望你能教我们如何结合不同的方案来并行实现多种适应——例如，如何提高耐力和力量，如何实现一定程度的肥大，也许是针对特定肌肉群的定向肥大，同时保持耐力，也许还可以提高速度。

And if you would, I'd love for you to tell us how we can combine different protocols and vary those across the week, across the month, across the year so that we can make regular progress and perhaps even could give us a window into the ways to make the fastest progress possible.

如果您愿意，我希望您能告诉我们如何结合不同的方案，并在一周、一个月、一年中改变这些方案，以便我们能够取得定期进展，甚至可能为我们提供一个窗口，让我们了解如何取得最快的进展。

In this discussion, I would actually like to jump maybe more directly to the answer and kind of get right into the protocol and maybe a little bit less background.

在这次讨论中，我实际上想更直接地跳到答案，并直接进入协议，也许稍微少一点背景知识。

If you're interested in that stuff, I suppose you have to go backwards a little bit and watch some of those previous episodes.

如果你对这些东西感兴趣，我想你必须回顾一下之前的一些剧集。

But I would love to jump in to just some samples, some case studies, if you will, and kind of walk through different protocols.

但如果你愿意的话，我很乐意直接进入一些示例、一些案例研究，并介绍不同的协议。

I know that over the course of my 11 years as a college professor and being in the public space a little bit, probably the most numerous style of question I have gotten is exactly that.

我知道，在我担任大学教授的 11 年里，以及在公共场合接触过的时间里，我收到的最多的问题可能就是这样的。

So I know the rep range for this, or I know the style of training for that adaptation.

所以我知道这个次数的范围，或者我知道这种适应的训练方式。

But how do I put them together?

但我如何将它们放在一起呢？

And I would just like to spend our time today going through those things.

我今天只想花时间来回顾一下这些事情。

And the reason I want to do it is this.

我想做这件事的原因就是这个。

Some people listening at home surely just love exercise.

有些在家听的人肯定只是喜欢锻炼。

They're already bought in.

他们已经被买进了。

And they're going to train no matter what.

无论如何，他们都会训练。

And they're interested in just actually being more effective.

他们感兴趣的只是真正变得更有效。

And so the way that you structure and put your plan together will in large part determine getting more progress for less effort or actually being able to put the same amount of effort in and getting results faster.

因此，你构建和整合计划的方式将在很大程度上决定以更少的努力取得更大的进展，或者实际上能够投入相同的努力并更快地获得结果。

There's also some folks probably listening who are like, OK, I exercise.

还有一些人可能会说，好吧，我锻炼身体。

I do what I can.

我尽我所能。

I'm bought into the benefits that you've talked so elaborately over the 100 plus episodes you've done about the various benefits of exercise.

您在 100 多集节目中详细阐述了锻炼的各种好处，我对此深信不疑。

But you don't like-- you're kind of doing it because you know it's important.

但你不喜欢——你这样做是因为你知道它很重要。

But you're not there.

但你不在那儿。

So for those folks, it's sort of like, OK, how can we actually make this thing more effective so we can make sure you hit the things you're absolutely have to get for the short and long term benefits to make sure that you're looking the way you want to look, you're performing physically the way you want to perform, and that you can do that across your lifespan?

所以对于那些人来说，这有点像，好吧，我们怎样才能真正让这件事变得更有效，这样我们才能确保你达到你绝对必须得到的短期和长期利益，以确保你看起来像你想要的样子，你的身体表现像你想要的那样，并且你可以在你的一生中做到这一点？

So how can we give you all some structure to where, again, you don't have to turn into an absolute lover of physical fitness and it doesn't have to take over your life but you can still get more results for your same time restrictions, whether that be two days a week or five days a week or only certain access to equipment or experience, whatever the case may be?

那么，我们如何才能为大家提供一些结构，使您不必成为体育健身的绝对爱好者，也不必占据您的生活，但您仍然可以在相同的时间限制下获得更多成果，无论是每周两天还是每周五天，或者仅获得某些设备或经验，无论是什么情况？

How can we help those folks as well put together a protocol that will get them closer to their goals with less restrictions?

我们如何帮助这些人制定一个协议，让他们在更少的限制下更接近自己的目标？

We will also link to that fitness assessment segment in the show note captions for this episode because that fitness assessment for different adaptations, I think, is a really powerful way for people to touch in and see how much long endurance do they have, how much anaerobic capacity do they have, how much strength do they really have.

我们还将链接到本集节目说明字幕中的健身评估部分，因为我认为，针对不同适应的健身评估是一种非常强大的方式，可以让人们接触并了解他们有多少耐力，他们有多少无氧能力，他们到底有多少力量。

And then perhaps you'd also be willing to throw in a couple of additional ways that we can assess our level of fitness and progress in this arc of fitness program across the year.

然后，也许您还愿意提供一些额外的方法，以便我们可以评估我们的健身水平以及全年健身计划的进展情况。

I don't have a certain goal I'm going after.

我没有要追求的特定目标。

I'm not running a race any time soon.

我短期内不会参加比赛。

I'm not a competitive athlete.

我不是一名竞技运动员。

I just-- I go to the gym, and I workout.

我只是去健身房锻炼。

And that's great.

那太好了。

Well, I would like to try to convince you that regardless of where you're at, having a plan will achieve those things we just talked about, which is more success in a shorter time frame.

好吧，我想尝试让您相信，无论您处于何处，制定计划都可以实现我们刚才谈到的那些事情，这就是在更短的时间内取得更大的成功。

There's actually a significant amount of research to support this.

实际上有大量研究支持这一点。

Those individuals who go on a specific training plan compared to those who do not will receive better results independent of the effectiveness of the program.

与那些没有参加特定培训计划的人相比，那些参加特定培训计划的人将获得更好的结果，而与计划的有效性无关。

So we've talked in previous episodes about tons of different styles and strategies.

因此，我们在前几集中讨论了大量不同的风格和策略。

And to reiterate, it really doesn't matter which one you pick.

重申一下，你选择哪一个并不重要。

The fact that you have a plan is always more effective than not having a plan.

事实上，有计划总是比没有计划更有效。

And so, again, even if you're not planning on competing with something, if you want to shorten the amount of time you're in the gym, get more results from it, I would strongly encourage to put something together.

所以，再说一遍，即使你不打算参加某些比赛，如果你想缩短在健身房的时间，从中获得更多成果，我也会强烈鼓励你把一些东西放在一起。

The two largest reasons why people don't get results with their fitness training protocol is number one, adherence, and then number two, some sort of progressive overload.

人们在健身训练方案中没有取得成果的两个最大原因是，第一是坚持，第二是某种渐进式超负荷。

Both of those two things are challenging to accomplish without a plan.

如果没有计划，这两件事都很难完成。

So the reason people don't go to the gym, one of them, and one of the reasons why it takes them so long is because they don't walk in with a very specific plan.

因此，人们不去健身房的原因之一，以及他们花了这么长时间的原因之一是因为他们没有带着一个非常具体的计划走进去。

It's sort of like going to the grocery store and figuring out what you're going to buy versus knowing exactly what you're going to get in your shopping list, grabbing those things, and getting out.

这有点像去杂货店弄清楚你要买什么，而不是确切地知道你要在购物清单中买到什么，然后抓起这些东西然后出去。

You'll notice your time in the grocery store is half the length.

您会发现您在杂货店的时间减少了一半。

You're more productive.

你的工作效率更高。

And you didn't waste money on extra things.

而且你没有把钱浪费在额外的东西上。

So that alone will drive adherence because you're now going to think to yourself, oh, that 90-minute workout I do is actually really just 60.

因此，仅凭这一点就可以推动坚持，因为你现在会想，哦，我做的 90 分钟锻炼实际上只是 60 分钟。

And so now the next time you go to training you're like, man, I don't have 90 minutes.

所以现在你下次去训练的时候你会说，伙计，我没有 90 分钟的时间了。

You realize it's only 60 or 40 or 30 or 20 or whatever it needs to be.

你意识到它只是 60 或 40 或 30 或 20 或任何需要的值。

So that alone will get you there.

所以仅此一点就能让你到达那里。

The second part of that which is overload.

第二部分是过载。

It's very difficult to understand and remember, well, the last time I did lat raises, I used I think 5 pounds.

这是很难理解和记住的，好吧，上次我做背阔肌平举时，我用了我认为的 5 磅。

And I think I did like 12.

我想我确实喜欢12。

Well, if you don't have some sort of system of tracking-- and this can be as simple as a notebook, just writing down what you did before and doing a little bit more the next time.

好吧，如果你没有某种跟踪系统——这可以像笔记本一样简单，只需写下你之前做了什么，下次再多做一点。

That is going to almost guarantee you success.

这几乎可以保证你成功。

So having some structure-- and this structure can be fairly loose, so we're going to talk about a bunch of different examples-- is something I strongly encourage everyone to utilize for their exercise.

因此，我强烈鼓励每个人在练习中使用一些结构——这种结构可以相当松散，所以我们将讨论一堆不同的例子。

In keeping with that theme, we'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我们要感谢今天播客的赞助商。

Our first sponsor is Momentous.

我们的第一个赞助商是 Momentous。

Momentous make supplements of the absolute highest quality.

Momentous 生产绝对最高品质的补充剂。

The Huberman Lab podcast is proud to be partnering with Momentous for several important reasons.

Huberman Lab 播客很荣幸能够与 Momentous 合作，原因有几个。

First of all, as I mentioned, their supplements are of extremely high quality.

首先，正如我提到的，他们的补充剂质量非常高。

Second of all, their supplements are generally in single ingredient formulations.

其次，他们的补充剂通常采用单一成分配方。

If you're going to develop a supplementation protocol, you're going to want to focus mainly on using single ingredient formulations.

如果您要制定补充方案，您将主要关注使用单一成分配方。

With single ingredient formulations, you can devise the most logical and effective and cost effective supplementation regimen for your goals.

通过单一成分配方，您可以为您的目标设计出最合理、最有效且最具成本效益的补充方案。

In addition, Momentous supplements ship internationally.

此外，Momentous 补充剂还可以国际运送。

And this is, of course, important because we realize that many of the Huberman Lab podcast listeners reside outside the United States.

当然，这很重要，因为我们意识到许多休伯曼实验室播客听众居住在美国境外。

If you'd like to try the various supplements mentioned on the Huberman Lab podcast, in particular supplements for hormone health, for sleep optimization, for focus, as well as a number of other things, including exercise recovery, you can go to livemomentous-- spelled O-U-S-- so that's livemomentous.com/huberman.

如果您想尝试 Huberman Lab 播客中提到的各种补充剂，特别是激素健康补充剂、睡眠优化补充剂、集中注意力补充剂，以及包括运动恢复在内的许多其他产品，您可以访问 livemomentous（拼写为 O-U-S），即 livemomentous.com/huberman。

Today's episode is also brought to us by Eight Sleep.

今天的节目也是八觉给我们带来的。

Eight sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

八睡眠使智能床垫套具有冷却、加热和睡眠跟踪功能。

I've been using an Eight Sleep mattress cover for about the last eight months.

在过去的八个月里，我一直使用八睡眠床垫套。

And it has completely transformed my sleep.

它彻底改变了我的睡眠。

I'm sleeping about the same amount.

我的睡眠时间也差不多。

But I'm sleeping far deeper.

但我睡得更深了。

And I'm now getting the proper ratios of so-called Rapid Eye Movement or REM sleep and slow wave sleep and waking up feeling far more recovered mentally and physically.

我现在得到了所谓的快速眼动睡眠或快速眼动睡眠和慢波睡眠的正确比例，醒来时感觉精神和身体都恢复得更好。

The underlying mechanism for all that is very straightforward.

所有这一切的基本机制都非常简单。

I've talked many times before on this podcast and elsewhere about the critical relationship between sleep and body temperature.

我之前曾在这个播客和其他地方多次谈论过睡眠和体温之间的重要关系。

That is, in order to fall asleep at night, your body needs to drop by about 1 to 3 degrees in terms of core body temperature.

也就是说，为了在晚上入睡，你的身体需要降低核心体温约1到3度。

And waking up involves a 1 to 3 degree increase in core body temperature.

醒来时核心体温会升高 1 到 3 度。

With Eight Sleep mattress covers, you can adjust the temperature of your sleeping environment to be one temperature at the start of the night, a different temperature in the middle of the night, and a different temperature as you approach morning, each of which can place you into the optimal stages of sleep and have you waking up feeling more refreshed than ever.

借助八睡眠床垫套，您可以将睡眠环境的温度调节为夜晚开始时的一种温度、半夜时的不同温度以及临近早晨时的不同温度，每种温度都可以让您进入最佳睡眠阶段，让您醒来时感觉比以往更加神清气爽。

If you'd like to try Eight Sleep, you can go to eightsleep.com/huberman and check out their Pod 3 cover and save $150 at checkout.

如果您想尝试八睡眠，您可以访问八睡眠.com/huberman 并查看他们的 Pod 3 封面，并在结帐时节省 150 美元。

Eight Sleep currently ships in the USA, Canada, United Kingdom, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman to save $150 at checkout.

再次强调，八睡眠网站/huberman 可以在结账时节省 150 美元。

So what sorts of things should people be thinking about when developing an overall fitness program?

那么，人们在制定整体健身计划时应该考虑哪些事情呢？

Now, before I do that, I think it is fair and important for the audience to understand that this is simply my approach.

现在，在我这样做之前，我认为让观众明白这只是我的方法是公平且重要的。

I've been doing this a long time.

我已经这样做很长时间了。

I played college football.

我大学打橄榄球。

And I wrote my own training programs back then.

当时我自己编写了培训计划。

I have and am still working with professional athletes in the PGA TOUR and the NFL, the NBA, Major League Baseball, as well as a ton of general population folks.

我曾经并且仍在与 PGA 巡回赛、NFL、NBA、美国职业棒球大联盟的职业运动员以及大量普通民众一起工作。

So this is a combination of the evidence base that we've been talking about in terms of best practices for strength and conditioning as well as just my years of experience.

因此，这是我们一直在讨论的力量和体能最佳实践的证据基础以及我多年的经验的结合。

So there are many, many ways one could do this.

因此，有很多很多方法可以做到这一点。

I'm not even suggesting this is the best.

我什至不建议这是最好的。

This is simply how I do it.

我就是这么做的。

This is exactly how I handle it when a new individual comes to me and how I teach my students.

当一个新人来找我时，我就是这样处理的，也是我教学生的方式。

So step number one is assessing properly and identifying a training goal.

因此，第一步是正确评估并确定培训目标。

Now, that's actually sort of funny because we hear that a lot.

现在，这实际上有点有趣，因为我们经常听到这样的说法。

But a lot of people actually never take that step, not to call anybody in the room out.

但很多人实际上从未迈出这一步，没有叫房间里的任何人出去。

A better approach is saying, here's where I am.

更好的方法是说，这就是我所在的地方。

There's where I want to go.

那里有我想去的地方。

What is the optimal route there?

那里的最佳路线是什么？

And that's really what you're doing with goal.

这确实是你为了目标所做的事情。

So it is a boring setup.

所以这是一个无聊的设置。

It is not interesting to hear.

听着并不有趣。

I don't have any real hacks or tricks for you.

我没有任何真正的窍门或技巧给你。

But it is step number one on purpose.

但这是故意的第一步。

We have to know exactly where we're going.

我们必须确切地知道我们要去哪里。

You can do this in two ways.

您可以通过两种方式执行此操作。

Way number one is to just pick something.

第一种方法就是选择一些东西。

Arbitrarily decide I'm going to run a 5K.

随意决定我要跑5K。

Or I've done that before, and I want to improve it by 10 seconds.

或者我以前做过，我想改进10秒。

I want to lose 10 pounds.

我想减掉10磅。

You can just pick one.

你可以只选一个。

That's great.

那太棒了。

Another way is to run through that fitness testing protocol we described a few episodes before.

另一种方法是运行我们之前描述的健身测试协议。

And if you do that, you can see which of these areas that maybe you have the largest lagging in.

如果你这样做，你就可以看到你在这些领域中哪些领域的滞后性最大。

Or what is the most severe performance anchor is how we refer to it.

或者说最严格的性能锚是什么，我们是如何称呼它的。

And then choose that as your primary goal.

然后选择它作为您的主要目标。

So either option.

所以无论哪种选择。

Some people come in to training programs with a very clear goal in mind.

有些人参加培训计划时心里有一个非常明确的目标。

They want to add more muscle or whatever, whatever.

他们想要增加更多的肌肉或者其他什么。

OK, great.

好的，太好了。

If you're like, I don't really know, I just kind of work out, then run the fitness testing protocol.

如果你觉得，我真的不知道，我只是锻炼一下，然后进行体能测试。

You'll see what score is the lowest end.

您将看到最低分数是多少。

And then you'll maybe make that a priority for the next, say, three months.

然后你可能会在接下来的三个月里将其作为优先事项。

So SMART is often Specific, Measurable, Attainable, Realistic, and Timely.

因此，SMART 通常是具体的、可衡量的、可实现的、现实的和及时的。

So starting off with S, specific, in general the more specific your goal is, the higher likelihood you will have at succeeding in that.

因此，从 S 开始，具体，一般来说，您的目标越具体，您成功的可能性就越大。

M, being measurable, means it needs to be something that you can actually put a metric on.

M，可测量，意味着它需要是你可以实际衡量的东西。

So this can be objective or subjective.

所以这可以是客观的，也可以是主观的。

But, generally, I like to have at least one objective measure.

但是，一般来说，我喜欢至少有一个客观的衡量标准。

So remembering objective is something that is not based on feeling.

所以记住目标不是基于感觉的。

It is not up to you.

这不取决于你。

This could be something simple like your body weight.

这可能是一些简单的事情，比如你的体重。

It could be how much you can bench press, what's your 1 mile time, whatever is most important to you.

可能是你能卧推多少，你的一英里时间是多少，或者对你来说最重要的事情。

It actually doesn't have to be a fitness related goal.

它实际上不一定是与健身相关的目标。

For example, if you're using fitness as a way to enhance your sleep, the main metric you may be interested in is amount of hours slept.

例如，如果您将健身作为改善睡眠的一种方式，那么您可能感兴趣的主要指标是睡眠时间。

It could be something like efficiency or whatever is most interesting.

它可能是效率之类的东西或任何最有趣的东西。

It could be work productivity.

这可能是工作生产力。

It doesn't really matter.

这并不重要。

So it doesn't have to actually be the fitness goal.

所以它不一定是健身目标。

But what is the motivation of why you're doing it?

但你这样做的动机是什么？

So that's specific, measurable.

所以这是具体的、可衡量的。

Attainable or actionable, as is often described, is something that is within your capability.

正如人们经常描述的那样，可实现或可操作是在您能力范围内的事情。

So attainable-- a bad example of attainable is something like, my goal is to win more games.

如此可实现——可实现的一个不好的例子是，我的目标是赢得更多比赛。

That may not be up to you.

这可能不取决于你。

The other team you're playing, it could influence it, the schedule, et cetera.

你正在比赛的另一支球队，它可能会影响它、赛程等等。

So attainable should be something that is within your control.

因此，可实现的事情应该是在您的控制范围内的。

Realistic or relevant to you is something that is, again, something realistic that you can achieve.

现实的或与你相关的东西是你可以实现的现实的东西。

You wouldn't want to make a goal that is you want to double your body mass.

你不会想设定一个目标，那就是你想让你的体重增加一倍。

That is not going to happen.

那是不会发生的。

So think about the constraints.

所以要考虑一下限制因素。

How old are you?

你今年多大？

What's your training experience?

您的培训经历如何？

How much time do you really have to invest in this?

你真正需要投入多少时间？

And then pick something that is realistic.

然后选择一些现实的东西。

And then, honestly, my little twist here is take that in minus 10%.

然后，说实话，我这里的小改动是把它取负 10%。

Because, typically, when people put together training programs, their goal tends to be quite lofty.

因为，通常，当人们制定培训计划时，他们的目标往往相当崇高。

And they get some small percentage of the way and realize they're never going to get there and then back off.

他们走了一小部分，意识到自己永远无法到达那里，然后就退缩了。

We actually-- this sort of reminds me of a classic deception study that we did in my lab one time, where we took people and we had them do this maximal front raise.

实际上，这让我想起了我们在实验室做过的一项经典欺骗研究，我们让人们做这种最大的前加注。

Basically, you held a dumbbell out in front of you for as long as you possibly could.

基本上，您将哑铃尽可能长时间地放在您面前。

And the goal here was actually-- it's a deception study.

这里的目标实际上是——这是一项欺骗研究。

So we're tricking them.

所以我们在欺骗他们。

And so we said, OK, we want to just get normative values to see how long people can hold this front raise.

所以我们说，好吧，我们只想获得规范值，看看人们可以持有这个前置加注多久。

And I think we use something like 5% of their body weight.

我认为我们使用了他们体重的 5% 左右。

And so they came in.

于是他们就进来了。

And they did it one time.

他们曾经这样做过一次。

And we timed them.

我们给他们计时了。

They didn't get to see the clock.

他们没有看到时钟。

They left.

他们离开了。

And then we said, we've got to come back in and repeat it.

然后我们说，我们必须回来重复一遍。

We got to do a couple of tries here to get a normal value in case it's off, whatever.

我们必须在这里进行几次尝试才能获得正常值，以防万一它关闭了。

Well, the participants were split up into four groups.

好吧，参与者被分成四组。

So group one actually was told that their time was 15% lower than they actually got.

因此，第一组实际上被告知他们的时间比实际少了 15%。

Group two was 5% lower.

第二组低 5%。

Group three was 5% higher.

第三组高出 5%。

And group four was 15% higher.

第四组的比例高出 15%。

So the second time they came in to do it, our graduate student, quote unquote, "made a mistake" and left the timer in front of them.

因此，当他们第二次进来做这件事时，我们的研究生，原话是“犯了一个错误”，并将计时器留在了他们面前。

So the first time again they did the exercise, they're just holding it.

所以他们第一次做这个练习时，只是拿着它。

They don't have any idea how long they're holding it.

他们不知道自己要坚持多久。

The second time, they had a giant iPad set like just a little bit off centered where they can clearly see it.

第二次，他们有一个巨大的 iPad 设备，稍微偏离中心，这样他们就可以清楚地看到它。

So they watched the time go by.

于是他们看着时间流逝。

And, of course, what happened was those folks, say, who did 1 minute the very first time when they tested, they came back in to do the second time.

当然，发生的事情是那些第一次测试时只做了 1 分钟的人，他们回来做第二次。

And they're holding it.

他们拿着它。

And we told them they actually got 45 seconds, when in reality they had done a minute.

我们告诉他们实际上只有 45 秒，而实际上他们只做了一分钟。

So they're holding it and holding it.

所以他们一直坚持着。

And they think they only did 45 seconds.

他们认为自己只做了 45 秒。

By the time they get to like second 40, 41, 42, they get past 45.

当他们喜欢第二个 40、41、42 时，他们就已经超过了 45。

They almost all quit, like 47, 48 seconds, because they wanted to beat their previous score but then were like, cool, I beat it.

他们几乎都放弃了，比如 47、48 秒，因为他们想打破之前的成绩，但后来又说，酷，我打破了。

And then they quit early.

然后他们就提前退出了。

So they were actually not yet to failure.

所以他们实际上还没有失败。

But they were just happy enough to beat what they thought they'd done.

但他们很高兴能够击败他们认为自己所做的事情。

And then they quit.

然后他们就退出了。

The other group on the inverse side-- again, say they got a minute.

另一组在反面——再说一遍，他们有一分钟的时间。

We told them they got a minute and 15 seconds.

我们告诉他们有 1 分 15 秒的时间。

They got to like 45 seconds, 50 seconds and started realizing, oh, man, I have 30 more seconds to go.

他们大约需要 45 秒、50 秒，然后开始意识到，哦，伙计，我还有 30 秒。

And they quit way early because the carrot was way too far out.

他们很早就退出了，因为胡萝卜太遥远了。

They realized I'm never going to get there.

他们意识到我永远不会到达那里。

So I'm just going to stop now.

所以我现在就停下来。

Can you guess which group did the best on the post-test?

你能猜出哪个小组在后测中表现最好吗？

So making sure that goal is properly aligned, it needs to be a little bit scary, a little bit unrealistic.

因此，确保目标正确一致，需要有点可怕，有点不切实际。

You're going to have to work for this.

你必须为此努力。

If it's too easy, you'll quit.

如果太容易，你就会放弃。

You won't feel like a challenge.

你不会觉得自己是一个挑战。

If it's too hard, though, you'll quit early as well.

不过，如果太难了，你也会提早退出。

So you want to make sure it's that reasonable balance of, ah, should I train today?

所以你想确保这是一个合理的平衡，啊，我今天应该训练吗？

Or like maybe I'll just go through-- if I do that, I'm not going to hit.

或者就像也许我会直接通过——如果我这样做，我就不会击中。

I got to get after it.

我必须追上它。

But not like, oh my God, like, there's just no chance here.

但不是，天啊，这里根本没有机会。

So you're going to walk away early.

所以你要早点走开。

And I actually think there are some real gems of information in that study design that you describe.

事实上，我认为您所描述的研究设计中有一些真正的宝贵信息。

So just cue that for maybe a potential collaboration between our laboratories because--

因此，请暗示我们实验室之间可能存在潜在的合作，因为——

So let's say my goal is to drop 2% of body fat from where I am now a year from now.

假设我的目标是一年后将身体脂肪减少 2%。

So roll into the next year from now about 2% lower on body fat but maintain my lean body mass or maybe even increase it.

因此，从现在开始进入明年，体脂降低约 2%，但保持我的去脂体重，甚至可能增加它。

How should I assess progress?

我应该如何评估进展？

Because the dopamine system loves a goal.

因为多巴胺系统喜欢目标。

It loves anticipation of a goal.

它喜欢对目标的期待。

But it responds best to, we sort of re-up, if you will, our dopamine any time we get a signal that we are on the right track to that goal.

但它对我们的反应最好，如果你愿意的话，每当我们收到信号表明我们正走在实现目标的正确轨道上时，我们就会重新增加我们的多巴胺。

And that signal could be, OK, I did the workout.

这个信号可能是，好吧，我完成了锻炼。

I just trust that these workouts are going to give me the result I want.

我只是相信这些锻炼会给我带来我想要的结果。

But, of course, we know that when people get a glimmer of the idea or some objective feedback that they're on the right path, that dopamine system really fires and provides motivation for continuing toward the ultimate goal.

但是，当然，我们知道，当人们得到一丝想法或一些客观反馈表明他们走在正确的道路上时，多巴胺系统就会真正激发并提供继续实现最终目标的动力。

And as we've talked about in the strength, speed, and hypertrophy episode, resistance training itself has this built into it because of the infusion of blood into the muscles.

正如我们在力量、速度和肌肥大方面所讨论的，阻力训练本身就具有这一点，因为血液会注入肌肉。

You actually get a little window into what you might get in terms of an adaptation simply by way of the so-called pump, whereas endurance type work generally doesn't have that.

实际上，您可以通过所谓的“泵”来了解在适应方面可能获得的效果，而耐力型工作通常没有这种能力。

You don't see yourself get better drop back and then adapting to actually get better.

你不会看到自己变得更好，然后退后一步去适应，从而真正变得更好。

But that's actually what you see with weight training.

但这实际上就是你在重量训练中看到的情况。

So given all of that contour of the dopamine system, what sorts of intermediate goals should I set for myself or should somebody set for themselves?

因此，考虑到多巴胺系统的所有轮廓，我应该为自己设定什么样的中间目标，或者应该为自己设定什么样的中期目标？

And I realize it will probably depend on the ultimate goal.

我意识到这可能取决于最终目标。

But would you say check in on progress once every week, every month, three months?

但你会说每周、每月、三个月检查一次进度吗？

I've been fortunate to work with a few athletes where we've had multiple years.

我很幸运能够与一些运动员一起工作多年。

And if you can really take the time to step back and go-- it's not about optimizing for the next six weeks.

如果你真的能花时间退后一步——这并不是要在接下来的六周内进行优化。

And in this case, it's not the next fight.

在这种情况下，这不是下一场战斗。

It is the championship fight that we need to get to in three years.

这是我们需要在三年内进行的冠军争夺战。

Or it is the Olympics, which are on a quad program.

或者是奥运会，有四人项目。

You're really optimizing for that for a year.

你确实为此优化了一年。

If you can have that foresight and really think about that and then work backwards, you can see some pretty tremendous things.

如果你有远见，认真思考，然后逆向思考，你就能看到一些非常了不起的事情。

The sort of saying that is we tend to overestimate what we can get done in a week and underestimate what can happen in a year.

也就是说，我们往往会高估一周内可以完成的事情，而低估一年内会发生的事情。

That can be extraordinarily powerful.

这可能非常强大。

However, you have to have those metrics called out ahead of time because you will lose motivation in that short term because you won't see that result immediately.

但是，您必须提前调出这些指标，因为您不会立即看到结果，因此您会在短期内失去动力。

But if you remember, I'm on a path to 4% or 2% or whatever you need to be, therefore, I only need to be this far right now.

但如果你还记得的话，我正在走向 4% 或 2% 或任何你需要的目标，因此，我现在只需要做到这一点。

I need to be that far and then that far.

我需要走那么远，然后走那么远。

It's actually quite clear.

其实很清楚。

And so what we would actually do in that scenario, not to go so off track here because I can really go on this stuff, is-- let's say it was the year recommendation.

因此，在这种情况下我们实际上会做的，不要在这里偏离轨道，因为我真的可以继续做这些事情，假设这是年度建议。

You're going to actually need to go to the last part of SMART, which is timely.

您实际上需要转到 SMART 的最后一部分，这是及时的。

So part of setting this goal is making sure you understand the time domain responsible.

因此，设定此目标的一部分是确保您了解负责的时域。

And it's actually quite great here because, not to go Inception on us, where we're like list within a list, and Rob kills us over here.

事实上，这里非常棒，因为，不要让我们陷入盗梦空间，我们就像一个列表中的列表，而罗布在这里杀了我们。

But number one of this program design thing was assessing your goal.

但这个程序设计的首要任务是评估你的目标。

Number two is identifying your defender.

第二是确定你的防守者。

What I mean by that is, what is stopping you from hitting that goal?

我的意思是，是什么阻止你实现这个目标？

So you want to lose 2% body fat in the next year.

所以你想在明年减掉2%的体脂。

OK, great.

好的，太好了。

What's going to stop us?

什么会阻止我们？

Once we can achieve that, and we'll go into more of that in a second, then you just start walking that 2% backwards.

一旦我们能够实现这一点，我们稍后会详细讨论这一点，然后您就开始倒退 2%。

So you might have to go something like this.

所以你可能必须这样做。

Look, every time I start working out really hard, I always get hurt.

听着，每次我开始非常努力地锻炼时，我总是会受伤。

Interesting.

有趣的。

OK, great.

好的，太好了。

So maybe instead of jumping really hard into a high intensity interval training program, knowing we're likely to hurt something or get burnt out or quit or whatever the defender is for you, maybe we invest something right now, which is maybe improving your flexibility or working on movement technique, whatever is going to stop you from getting hurt.

因此，也许我们不应该猛烈地投入高强度间歇训练计划，因为我们知道我们可能会受伤、精疲力尽或退出，或者防守者对你来说是什么，也许我们现在就投资一些东西，这可能是提高你的灵活性或练习运动技术，只要能阻止你受伤。

Or maybe we progress slower so we don't get there.

或者也许我们进展较慢，所以我们无法到达那里。

That will allow us to do the work necessary to hit that goal 12 months from now, not two weeks from now, not two months from now.

这将使我们能够在 12 个月后，而不是两周后，甚至两个月后，开展必要的工作来实现这一目标。

Maybe that's not the case.

也许事实并非如此。

Maybe you're like, no, look, hey, I move well.

也许你会想，不，看，嘿，我动作很好。

I feel like I'm in decent shape.

我觉得我的身材还不错。

I've got enough muscle mass on me.

我身上有足够的肌肉。

We've talked in previous episodes why having insufficient muscle mass is sometimes detrimental for fat loss.

我们在之前的剧集中已经讨论过为什么肌肉质量不足有时不利于减脂。

So you checked all that boxes.

所以你勾选了所有这些框。

I don't get hurt very often.

我不经常受伤。

I got equipment around, no problem.

我身边有设备，没问题。

I've got the time in my schedule.

我的日程安排里有时间。

And I have enough muscle.

而且我有足够的肌肉。

Great.

伟大的。

Well, now we maybe just split it up and say, look, we got 12 months.

好吧，现在我们可能只是把它分开，然后说，看，我们有 12 个月的时间。

We got 2%.

我们得到了2%。

It's as simple as doing half a percent per quarter of the year.

就像一年中每个季度执行 0.5% 的操作一样简单。

And now all we're looking at is that number.

现在我们所关注的只是这个数字。

I don't have to necessarily get all these things done.

我不一定要完成所有这些事情。

I can go a quarter, half percent, half percent, half percent, half percent.

我可以去四分之一、一半、一半、一半、一半。

You're going to get there.

你会到达那里的。

The other scenario that I laid out a second ago, it maybe needs to look like something like this.

我刚才提出的另一个场景，可能需要看起来像这样。

Quarter one is going to be 0%.

第一季度将为 0%。

Well, yeah, that's right, you may not lose a pound for the next three months.

嗯，是的，没错，接下来的三个月你可能一斤都减不了。

We don't care.

我们不在乎。

That's not the goal of these treatments.

这不是这些治疗的目标。

I know that's the goal this year.

我知道这是今年的目标。

That's our major macro cycle goal.

这是我们的主要宏观周期目标。

We're going to get there.

我们会到达那里。

But to get there most effectively, we need to invest in working more with your chiropractor or whatever the thing is.

但为了最有效地实现这一目标，我们需要投入更多精力与脊椎按摩师或其他任何东西合作。

That will allow us to then go half a percent quarter two, when we can really start training.

这将使我们能够在第二季度达到半个百分点，那时我们就可以真正开始训练了。

But we're going to ramp into it.

但我们会全力以赴。

Quarter three we're going to go another half a percent.

第三季度我们将再上涨半个百分点。

And now we're halfway there.

现在我们已经成功了一半。

Quarter four, we've invested so much you're ready to go.

第四季度，我们已经投入了大量资金，您已经准备好出发了。

We're going to go hard.

我们要努力前行。

We're going to get that last 1%, that last quarter.

我们将在上个季度获得最后 1%。

And we're going to get there.

我们将会到达那里。

And you won't be hurt.

而且你不会受伤。

I think that cues up the idea that we need to build some flexibility into our thinking about these intermediate goals in order to just make sure that dopamine system isn't tethered to exact numbers because after all a reduction in 2% body fat, for instance, is really a desire to achieve a different sort of overall body composition or recomposition.

我认为这暗示了我们需要在对这些中间目标的思考中建立一些灵活性，以确保多巴胺系统不受精确数字的束缚，因为毕竟减少 2% 的体脂，例如，实际上是实现不同类型的整体身体成分或重组的愿望。

I don't know, by the way, that that's my exact goal.

顺便说一句，我不知道这就是我的确切目标。

I think one of my goals is to be able to run a mile faster.

我认为我的目标之一是能够跑得更快一英里。

And I'm sort of haunted by this experience of wanting to run cross-country in college and trying to walk on.

我有点被这种在大学里想要越野跑并试图继续行走的经历所困扰。

We weren't a Division I school.

我们不是一级学校。

But the threshold for being considered for the team was you had to run a sub 10-minute 2 mile, which turns out to be very, very fast.

但考虑加入团队的门槛是你必须在 10 分钟内跑完 2 英里，结果证明这非常非常快。

How do we know whether or not something is reasonable not just on its own but because of the other things that one has structured into their program.

我们如何知道某件事是否合理，不仅是因为它本身，而且是因为一个人在他们的程序中构建的其他东西。

So being able to reduce a mile time by 10% in six months, OK, maybe that's doable.

因此，能够在六个月内将一英里时间减少 10%，好吧，也许这是可行的。

Maybe it's not.

也许不是。

You can tell me.

你可以告诉我。

But also being able to double the amount that they can do for single repetition leg extension for that matter, at the same time those seem like incompatible goals.

但同时也能够将单次重复腿部伸展的次数加倍，同时这些目标似乎是不相容的。

That doesn't mean you can't do anything else along the way.

这并不意味着您在此过程中不能做任何其他事情。

You can.

你可以。

But you would want to focus on that.

但你会想专注于此。

The more additional goals you bring in, the more distraction you're creating for that primary goal.

你引入的额外目标越多，你为主要目标制造的干扰就越多。

Depending on what those goals are, you can actually do them at the same time.

根据这些目标是什么，您实际上可以同时实现它们。

Some other combinations are less effective.

其他一些组合的效果较差。

Think about it like this.

这样想吧。

We went through those nine adaptations.

我们经历了这九次调整。

And we went through them in a specific order on purpose.

我们特意按照特定的顺序浏览了它们。

The closer those adaptations are together in that list, the more compatible they are to training each other.

这些适应在该列表中越接近，它们彼此训练的兼容性就越强。

The further away, they become more challenging.

距离越远，它们就变得更具挑战性。

So just to give a few examples.

所以仅举几个例子。

If you wanted to improve your speed in power, you could basically train those simultaneously.

如果你想提高你的力量速度，你基本上可以同时训练这些。

They would not interfere with each other at all.

他们根本不会互相干涉。

And, in fact, since power is speed times force, it would be complementary.

事实上，由于力量是速度乘以力量，所以它是互补的。

If you just walk down the line from there to strength, hey, same thing.

如果你只是从那里开始走向力量，嘿，同样的事情。

If you get faster, that's going to aid in strength because force is mass times acceleration.

如果你变得更快，这将有助于增强力量，因为力是质量乘以加速度。

So if you improve acceleration, you're contributing to strength.

因此，如果你提高加速度，你就会增强力量。

Same thing with power.

权力也是如此。

So speed, power, and strength are generally very complementary.

所以速度、力量和力量通常是非常互补的。

You can absolutely train all three of those goals at the same time and have no issues.

您绝对可以同时训练所有这三个目标，并且没有任何问题。

Getting into hypertrophy, now we've got a little bit of distinction.

进入肥大阶段，现在我们有了一些区别。

If you're going to train strength and hypertrophy, as we talked about in that episode, at the base those are going to be complementary.

如果你要训练力量和肥大，正如我们在那一集中讨论的那样，从根本上来说，这些将是互补的。

You add on some muscle.

你增加了一些肌肉。

You're going to get stronger.

你会变得更强。

You start training for strength.

你开始力量训练。

It's probably going to help you out on some muscle mass.

它可能会帮助你增加一些肌肉质量。

As you get to the end of that spectrum, the overlap between the two starts to go away, such that if you truly wanted to maximize strength above everything else, if you continue to train for hypertrophy as well, that's going to take too many resources out of your recovery bin.

当你到达这个范围的末端时，两者之间的重叠开始消失，这样，如果你真的想要最大化力量而不是其他一切，如果你继续进行肌肥大训练，那将会从你的恢复箱中占用太多资源。

And you won't be able to do that.

而你将无法做到这一点。

The inverse would also be the same.

反之亦然。

If you're training to maximize strength, you wouldn't be able to put enough volume on to get sufficient hypertrophy.

如果你正在训练以最大化力量，你将无法投入足够的训练量来获得足够的肥大。

So if you wanted to then combine speed with hypertrophy, you're going farther away from each other, which means it's going to be more and more distraction.

因此，如果你想将速度与增肌结合起来，你们就会彼此远离，这意味着会越来越分散注意力。

So the hypertrophy training would cause a ton of fatigue.

所以增肌训练会导致大量的疲劳。

You wouldn't be able to go at max speed for your speed or power strength.

您将无法以您的速度或力量强度达到最大速度。

So you're going to be compromising those results.

所以你会损害这些结果。

Now, speed training won't compromise your hypertrophy training because it's non fatiguing.

现在，速度训练不会影响你的增肌训练，因为它不会疲劳。

And so, boom, here we have a little bit of an interference effect one way but probably not the other.

所以，繁荣，这里我们在一种方面有一点干扰效应，但在另一种方面可能没有。

Let's move down the spectrum one more time and get into endurance.

让我们再次向下移动一下范围并进入耐力。

We won't go through all of these things.

我们不会经历所有这些事情。

But you're getting the idea here.

但你已经明白了。

Oh, a little bit of high intensity intervals?

哦，一点高强度间歇训练？

OK, cool.

好吧，酷。

Now, would that compromise my speed, power, or strength?

现在，这会影响我的速度、力量或力量吗？

Probably because there's a little bit of residual fatigue.

可能是因为还有一点残余的疲劳吧。

If the volume was low enough, then you'd be fine.

如果音量足够小，那就没问题了。

All you're worried about there is not necessarily like some sort of cellular mechanism.

你所担心的并不一定是某种细胞机制。

It's just simple fatigue.

这只是简单的疲劳。

It is amount of energy expenditure versus is that compromising my recovery to come back.

这是能量消耗量与损害我恢复的能量消耗量。

Would those first three or four of those-- speed, power, strength-- interfere with your ability to elevate your anaerobic capacity?

前三个或四个——速度、力量、力量——会干扰你提高无氧能力的能力吗？

Probably not.

可能不会。

Almost surely, in fact, if you look at any of the literature on endurance training, you will see that speed, power, and strength almost always improve endurance.

事实上，几乎可以肯定的是，如果你查看任何有关耐力训练的文献，你会发现速度、力量和力量几乎总是能提高耐力。

Endurance training added on top of strength can be detrimental, can have a neutral effect, but generally doesn't help one get stronger by adding additional conditioning unless you're so unfit you can't get through the volume needed in the strength training.

在力量基础上增加耐力训练可能是有害的，可能会产生中性效果，但通常不会通过增加额外的体能训练来帮助你变得更强，除非你身体状况太差，无法完成力量训练所需的训练量。

One more example here so we don't drag this out too far.

这里还有一个例子，所以我们不会把它拖得太远。

In the case of something like I want to lose fat, well, hey, we don't have to worry about interference.

像我想减脂这样的事情，嗯，嘿嘿，我们不用担心干扰。

It doesn't really matter.

这并不重要。

If you're fatigued for your hypertrophy session, not a big deal.

如果您在增肌训练中感到疲劳，也没什么大不了的。

We're just trying to get some work done.

我们只是想完成一些工作。

If your hypertrophy session fatigued you from your conditioning, it's cool because you got the work done.

如果你的增肌训练让你因体能训练而感到疲劳，那很酷，因为你已经完成了训练。

So you don't have to worry about it so much.

所以你不用太担心。

So it really kind of depends on the actual goal.

所以这实际上取决于实际目标。

And what you want to pay attention to is, actually, what are the chances of overlap, which means like what are the adaptations you get physiologically that cross over from one to the other?

实际上，你要注意的是，重叠的可能性有多大，这意味着你在生理上从一种到另一种交叉的适应性是什么？

And then what are the ones that are actually going to start interfering?

那么到底哪些人会真正开始干扰呢？

In fact, in my class, I have this giant matrix chart of interference effect going from adaptations through a whole bunch of systems, everything from handling pH to lymphatic drainage to bone marrow density, et cetera.

事实上，在我的课堂上，我有一张巨大的干扰效应矩阵图，从适应到整个系统，从处理 pH 值到淋巴引流到骨髓密度等等。

You can walk through these whole things and see which ones actually have a positive effect, which ones have a massive positive effect, and then which ones actually have a little bit of an interference.

你可以浏览一下整个事情，看看哪些实际上有积极的影响，哪些有巨大的积极影响，然后哪些实际上有一点干扰。

And perhaps if you guys are nice enough, we could throw that into a newsletter or something, some PDF or something.

也许如果你们足够友善，我们可以将其放入时事通讯或其他内容中，例如 PDF 或其他内容。

But they're actually quite important, such as anything that is relatively low intensity and doesn't impede recovery can probably be included as a parallel goal.

但它们实际上非常重要，例如任何强度相对较低并且不妨碍恢复的事情都可以作为平行目标包含在内。

So some speed work in conjunction with some long duration cardio work, versus even though we're talking about number 2 on that list and number 9 on that list.

因此，一些速度训练与一些长时间的有氧运动相结合，即使我们正在谈论该列表中的第 2 项和该列表中的第 9 项。

So more eccentric landing based exercise choices.

因此，更多基于偏心着陆的练习选择。

Running, for example, is more likely to interfere than cycling because you're not landing.

例如，跑步比骑自行车更有可能造成干扰，因为你没有着陆。

Swimming is low impact.

游泳的影响很小。

So if you're going to do those things, you can hedge your bets a little bit by choosing an exercise choice that is less impactful.

因此，如果您打算做这些事情，您可以通过选择影响较小的锻炼选择来对冲您的赌注。

Again, if we're literally-- because there's oftentimes confusing here is like, oh, don't do 10 minutes on the treadmill before you lift.

再说一次，如果我们真的——因为这里经常令人困惑，就像，哦，在举重之前不要在跑步机上跑 10 分钟。

You're going to cut-- oh, time out.

你要削减——哦，超时。

Warm up is fine.

热身就好了。

We're really talking about probably more than 30 plus minutes at higher than 60% heart rate-- random number, something like that, depends on the person, et cetera.

我们实际上谈论的是心率高于 60% 的时间可能超过 30 分钟——随机数之类的东西，取决于人等等。

But it has to be a decent chunk.

但它必须是一个像样的块。

Again, you can actually fix that by then just consuming calories.

再说一次，你实际上可以通过消耗卡路里来解决这个问题。

You can also fix that by making sure everything else in the hidden and visible stressor bucket is improved.

您还可以通过确保隐藏和可见压力源中的其他所有内容都得到改善来解决这个问题。

So that's just like one of our tricks that we'll get into when we get to the recovery, is you don't necessarily need to reduce your training if you just ramp up your recovery.

因此，这就像我们在恢复时将要使用的技巧之一，如果您只是加快恢复速度，则不一定需要减少训练。

The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or twice a day is that it helps me meet all of my foundational nutritional needs.

我开始服用运动绿色食品的原因以及我仍然每天服用一到两次运动绿色食品的原因是它可以帮助我满足我所有的基本营养需求。

That is, it covers my vitamins, my minerals.

也就是说，它涵盖了我的维生素和矿物质。

And the probiotics are especially important to me.

益生菌对我来说尤其重要。

Athletic Greens also contains adaptogens, which are critical for recovering from stress, from exercise, from work, or just general life.

运动绿叶蔬菜还含有适应原，这对于从压力、锻炼、工作或一般生活中恢复至关重要。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman to claim a special offer.

如果您想尝试 Athletic Greens，可以访问 Athleticgreens.com/huberman 申请特别优惠。

They'll give you five free travel packs.

他们会给你五个免费旅行包。

And they'll give you a year supply of vitamin D3 K2.

他们将为您提供一年的维生素 D3 K2。

Again, if you'd like to try Athletic Greens, go to athleticgreens.com/huberman to claim the special offer.

再次强调，如果您想尝试 Athletic Greens，请访问 Athletic Greens.com/huberman 获取特别优惠。

I'm going to take the liberty of assuming that most people fall into one of either three bins in terms of their goals, again, most people.

我冒昧地假设大多数人的目标都属于这三个类别之一，同样，大多数人。

Certainly, there are going to be people that lie outside these bins.

当然，会有人躺在这些垃圾箱外面。

I think if you polled 100 people or 100,000 or 1 million people as to what their major goals were in working out, they'd say, as you so nicely listed out before, aesthetic changes, functionality, and longevity.

我想，如果你对 100 人、10 万或 100 万人进行调查，了解他们锻炼的主要目标是什么，他们会说，正如你之前很好地列出的那样，审美变化、功能性和寿命。

But that one in three really kind of sit higher than most people would like to perhaps even admit.

但这三分之一的比例确实比大多数人愿意承认的要高。

They want to look good, which usually means they want to lose some fat, gain some muscle in specific places.

他们想要看起来漂亮，这通常意味着他们想要减掉一些脂肪，在特定部位增加一些肌肉。

I realize there are folks out there who want to gain a lot of muscle and just muscle everywhere.

我意识到有些人想要获得大量肌肉，而且只是到处都有肌肉。

But I think most people would like to have a little more shape here, a little more muscle there to either balance out their aesthetic or to accentuate certain parts of their physique.

但我认为大多数人都希望这里有更多的形状，那里有更多的肌肉，以平衡他们的审美或强调他们体格的某些部分。

And they would probably like to shave off some subcutaneous fat, although there are those exceptionally lean people out there.

他们可能想剃掉一些皮下脂肪，尽管也有一些特别瘦的人。

And they exist too.

它们也存在。

I think it would be gain muscle in specific places, lose fat, and do it in a way that also provides some boost to their health span and longevity.

我认为这会在特定部位增加肌肉，减少脂肪，并且以一种也能延长他们的健康寿命和寿命的方式做到这一点。

I would say that that might even be 50% of people out there.

我想说这甚至可能是 50% 的人。

Again, I'm taking the liberty of guesstimating.

再次，我冒昧地进行猜测。

Another bin I would venture is interested in getting stronger and putting on more muscle.

我愿意冒险的另一个目标是变得更强壮，增加更多的肌肉。

Certainly, there are a number of people that are interested in doing that.

当然，有很多人有兴趣这样做。

And that could even be more muscle all over or more muscle with some accentuation to certain areas where they happen to be weaker or less developed, as it were.

甚至可能是全身肌肉增加，或者肌肉增加，但某些部位的肌肉恰好较弱或发育欠佳。

And then the third bin would be people that really enjoy cardiovascular work.

第三个类别是真正喜欢心血管工作的人。

Oh, I should say the second bin probably care about their longevity also.

哦，我应该说第二个垃圾箱可能也关心它们的寿命。

But it's not really foremost, like, yeah, I feel great now, and I'll live to be whatever.

但这并不是最重要的，就像，是的，我现在感觉很好，我会活成任何样子。

But I only want to do it if I get that much muscle.

但我只想在我有那么多肌肉的情况下才这么做。

We know these kinds of folks.

我们认识这类人。

And then I ask, why do you train?

然后我问，你为什么训练？

And long term health is like on the list.

长期健康就像清单上的那样。

And they all-- I'm like any of you that selected health are liars.

他们所有人——我就像你们中的任何人一样，选择健康是骗子。

You're 20 to 25.

你20岁到25岁。

You are not exercising for health.

你锻炼不是为了健康。

You are exercising because you want to look a certain way or get stronger.

您锻炼是因为您想要看起来更漂亮或者变得更强壮。

Once you get past that undergraduate age, though, the actual desire to live longer and better actually becomes pretty real.

然而，一旦过了本科年龄，想要活得更久、活得更好的愿望就会变得非常真实。

And then the third category, I think, are people-- I know a lot of folks like this, who really enjoy what are normally considered endurance type activities.

我认为第三类是人——我认识很多这样的人，他们真正喜欢通常被认为是耐力型的活动。

And here I just want to highlight again what you so beautifully illustrated in previous episodes, that you can gain a lot of endurance even using weights or machines.

在这里，我只想再次强调一下您在前几集中所展示的如此精美的内容，即使使用举重或机器，您也可以获得很大的耐力。

It just depends on how you use them.

这仅取决于您如何使用它们。

It's not about the exercise.

这与练习无关。

It's about how you perform them and et cetera.

这是关于你如何执行它们等等。

And you, again, beautifully provided all those details as how to create endurance regardless of equipment standards, et cetera.

您再次精美地提供了所有这些细节，例如如何在不考虑设备标准的情况下创造耐力等等。

But that third category seem to be people who enjoy running, cycling, swimming, hiking, dancing, activities that they can do for long periods of time.

但第三类似乎是喜欢跑步、骑自行车、游泳、徒步旅行、跳舞等可以长时间进行的活动的人。

That often will involve some sort of skill that is based on improving motor patterns, maybe not so much stride but certainly for people that really love tennis, people that love a sport, like golf.

这通常涉及某种基于改善运动模式的技能，也许不是太大的步幅，但对于真正热爱网球的人，热爱高尔夫等运动的人来说肯定是这样。

They want to be able to not just walk.

他们希望能够不只是走路。

They want to walk the 18 holes.

他们想走完18洞。

They want to have a great golf swing, et cetera.

他们想要打出漂亮的高尔夫挥杆动作等等。

I'm not a golf player.

我不是高尔夫球手。

So forgive me if my nomenclature is off.

如果我的命名有问题，请原谅我。

So there are three--

所以有三个——

Again, I'm taking the liberty of assuming that we will net about 80% to 90% of people out there, again, those categories being people who want to lose some fat, maybe build some muscle in specific areas on their body, and really want to be healthy.

再次强调，我冒昧地假设，我们将筛选出大约 80% 到 90% 的人，这些类别是那些想要减掉一些脂肪，也许在身体特定部位增加一些肌肉，并且真正想要健康的人。

They want to feel great.

他们想要感觉很棒。

And they want to have a long health span and lifespan.

他们希望拥有较长的健康寿命和寿命。

They want to live a long time feeling great.

他们希望长期保持良好的感觉。

Second category, people want to build more muscle and strength.

第二类，人们想要增强肌肉和力量。

Sure, they don't want to damage their health.

当然，他们不想损害自己的健康。

But that's not their main focus.

但这不是他们的主要关注点。

Their main focus is on building muscle and strength.

他们的主要重点是增强肌肉和力量。

And then that third category of people who really want to do more endurance type work, feel great and strong doing it but not because they can carry heavy weights while they're doing it.

第三类人确实想做更多耐力类型的工作，他们在做这些工作时感觉很棒和强壮，但并不是因为他们在做这些工作时可以承受重物。

But rather, they can feel vital and they can push harder for longer and maybe even translate that to some of the more recreational type activities or sports, like tennis, and things that are more long duration, playing soccer or maybe even softball or things of that sort.

相反，他们会感到充满活力，并且可以更努力地坚持更长时间，甚至可能将其转化为一些更具娱乐性的活动或运动，例如网球，以及持续时间更长的事情，例如踢足球，甚至垒球或类似的事情。

But it doesn't have to be that.

但不一定是这样。

You've articulated plenty of other ways where you can get amazing forms of exercise that have nothing to do with lifting weights.

您已经阐明了许多其他方法，您可以通过这些方法获得与举重无关的惊人锻炼形式。

So for those folks in-- was it bin C or 3?

那么对于那些人来说——是 C 箱还是 3 箱？

I can't remember it.

我不记得了。

So in each case, they have either chosen that goal based on their personal preference.

因此，在每种情况下，他们都会根据个人喜好选择该目标。

Or perhaps they did our fitness testing protocol and realized they need to gain strength.

或者也许他们做了我们的体能测试方案并意识到他们需要增强力量。

So whether the reason they chose to be in buckets B or A or C was because of our protocol or just personal preference.

因此，他们选择 B、A 或 C 组的原因是因为我们的协议还是只是个人偏好。

It really doesn't matter.

这真的没关系。

They still want to go through this process of laying out their goals and making sure, again, they are specific.

他们仍然希望经历这个制定目标并再次确保目标具体的过程。

So let's go through bin C, which is a great one.

那么让我们看一下 C 箱，这是一个很棒的箱体。

So you want to have more energy.

所以你想要有更多的能量。

And you want to feel stronger when you're doing your kiteboarding.

当您进行风筝冲浪时，您希望感觉更强壮。

You want to feel stronger when you finish your round of tennis, round of golf, game of tennis.

当您完成一轮网球、一轮高尔夫球、一场网球比赛时，您希望感觉更强壮。

OK, great.

好的，太好了。

That's a different strength.

这就是不一样的实力。

Absolutely see, I hear, I know what you're saying though.

完全明白，我听到，但我知道你在说什么。

Amazing.

惊人的。

So that goal needs to be specific to that.

因此，该目标需要具体化。

So it would be hard to make a goal like, I want to feel better at the end of my round.

所以很难设定一个目标，比如“我想在回合结束时感觉更好”。

Boy, that depends on too many other factors.

男孩，这取决于太多其他因素。

A better goal would be something like this.

更好的目标应该是这样的。

I want to be able to run this 2-mile loop that I do around my neighborhood.

我希望能够绕着我的邻居跑这个 2 英里的环路。

And I want to do it and have a lower heart rate at the end.

我想做到这一点并最终降低心率。

Or I want to be able to get my heart rate recovery back faster.

或者我希望能够更快地恢复心率。

Amazing, that will probably align with you feeling, quote unquote, "stronger" with it.

令人惊奇的是，这可能会符合你的感觉，引用原话，“更强”。

So I did the same course.

所以我也做了同样的课程。

And either I could do it at the same speed and it's not nearly as hard or I can go faster, whichever one.

要么我可以以相同的速度完成它并且它几乎没有那么难，要么我可以走得更快，无论哪一个。

It doesn't matter.

没关系。

But that would be an example of a specific goal.

但这只是具体目标的一个例子。

The other buckets you laid out kind of already have specific goals, like I want to get stronger.

你列出的其他目标已经有了具体的目标，比如我想变得更强。

Well, that's going to be the goal.

嗯，这将是我们的目标。

The other one is going to be, I want to lose some fat.

另一个是，我想减掉一些脂肪。

The goal is sort of implicit in that.

目标是隐含在其中的。

It's the other people where you're just like, I don't really care about that.

你只是喜欢其他人，我真的不在乎。

I just want to be able to surf the great waves and then not feel exhausted afterwards.

我只想能够在巨浪中冲浪，然后不会感到疲惫。

All right, cool.

好吧，酷。

Well, then you still should pick a metric that is not that activity maybe because it won't be within your control, depending on the waves and the temperature and all that stuff, that you can use as a proxy to say, if I were to do something that represented me feeling probably better when I surf, what would that be?

好吧，那么你仍然应该选择一个不是该活动的指标，也许是因为它不在你的控制范围内，具体取决于波浪和温度以及所有这些东西，你可以用它作为代理说，如果我要做一些代表我在冲浪时感觉可能更好的事情，那会是什么？

And it's not perfect.

而且它并不完美。

But it would be still as specific as you could get.

但它仍然会尽可能具体。

You still want to make sure it's measurable.

您仍然想确保它是可衡量的。

Again, this example might be something like you're going to go to the pool and time how long it takes you to swim 800 meters or something.

同样，这个例子可能是您要去游泳池并计时您游 800 米或其他需要多长时间。

It's attainable.

这是可以实现的。

And then you'll set a goal that's realistic and timely.

然后你会设定一个现实且及时的目标。

I'm going to improve by 5% in the next two months.

我将在接下来的两个月内提高 5%。

OK, cool, that probably falls in the realm.

好吧，酷，这可能属于这个领域。

And then you're making the assumption that if you did that, you'll probably feel better when you go out to do your primary activity, which is, say, surf.

然后你假设如果你这样做了，当你出去做你的主要活动（比如冲浪）时，你可能会感觉更好。

The reality of it is every time we work with an actual athlete, that's what we do.

事实上，每次我们与真正的运动员合作时，我们都会这么做。

Athletes don't come to us to lift weights.

运动员来找我们不是为了举重。

They don't come to us to get stronger.

他们来找我们不是为了变得更强。

They come to us because they want to play better.

他们来找我们是因为他们想打得更好。

And they want to stay on the field more.

他们希望更多地留在球场上。

What we're trying to convince them of is if you do this thing in the gym, then that should translate into you being better at your sport, recovering faster, being less injured.

我们试图让他们相信的是，如果你在健身房做这件事，那么这应该会转化为你在运动方面做得更好、恢复得更快、受伤更少。

But it's still just a proxy.

但它仍然只是一个代理。

And so that's all you're doing with these other non-specific goals, especially when they're performance based goals.

这就是你对这些其他非具体目标所做的一切，特别是当它们是基于绩效的目标时。

And we didn't package it that way.

我们并没有那样包装它。

But that's really what you talked about for bin C there.

但这确实是您在那里谈论的 bin C 的内容。

It is a performance based goal.

这是一个基于绩效的目标。

I want to be able to perform when I'm in the field.

我希望当我在现场时能够表现出来。

In my brain, that's a sport.

在我的脑海里，这是一项运动。

In your brain, it's when you're at yoga class.

在你的大脑中，这是你在上瑜伽课的时候。

It's the same thing.

这是同样的事情。

We've said this earlier in our series that if you have a body, you're an athlete.

我们在系列前面已经说过，如果你有身体，你就是一名运动员。

I want to prepare your body so that it can do exactly what you want it to do.

我想让你的身体做好准备，让它能够完全按照你想要的方式去做。

You then get to have the choice of what you ask it to do.

然后你就可以选择你要求它做什么。

You call it a sport.

你称其为一项运动。

You call it your Saturday hike with your family.

你称之为周六与家人的徒步旅行。

I don't really care.

我真的不在乎。

It's the same thing.

这是同样的事情。

You get control of your body performing the way you want it to perform.

您可以控制自己的身体，使其按照您希望的方式进行。

And that's what this whole thing is about.

这就是整件事的意义所在。

Great.

伟大的。

So now that we've covered, I think, as much as we need to regarding assessing and choosing a goal, I want to get back to this idea of identifying your defender.

现在我们已经介绍了评估和选择目标所需的内容，我想回到确定防守者的想法上来。

So you really need to think carefully about what is stopping you from hitting those goals.

因此，您确实需要仔细考虑是什么阻止您实现这些目标。

And so you're forecasting a little bit.

所以你做了一点预测。

You're also going back into your own personal history.

您还将回顾自己的个人历史。

Do you have history of knee pain?

您有膝盖疼痛史吗？

Do you have a history of working too much?

您有工作过多的历史吗？

Do you have a history of a lot of travel?

您有经常旅行的经历吗？

Do you have a history of getting sick a lot?

您有经常生病的病史吗？

What are these things that are happening that are going to stop you from hitting your goal?

正在发生的哪些事情会阻止您实现目标？

A couple of examples I've already laid out so we don't need to go too much longer here.

我已经列出了几个例子，所以我们不需要在这里讲太多。

But in the case of somebody who is in maybe bin A, which is I want to lose some fat, maybe gain a little bit of muscle, OK, what's stopping you from the strength and conditioning side?

但对于可能属于 A 类的人来说，我想减掉一些脂肪，也许增加一点肌肉，好吧，是什么阻止了你进行力量和体能训练呢？

Is it the fact that you can't train consistent enough?

是不是你的训练不够持续？

Is it the fact that when you go to train, you don't know what to do?

是不是当你去训练的时候，你不知道该做什么？

Is it the fact that when you go to train, you train your ass off and you're not getting results.

事实是，当你去训练时，你竭尽全力训练却没有得到结果吗？

OK, great.

好的，太好了。

All three of these different scenarios are going to result in different programs because they have different reasons you're failing.

所有这三种不同的情况都会导致不同的计划，因为它们有不同的失败原因。

And that is really critical.

这真的很关键。

Instead of just going I want a fat loss program and picking one up off the internet, it may not actually be addressing the point of failure for you.

与其只是去我想要一个减肥计划并从互联网上挑选一个，它实际上可能并不能解决你的失败点。

So the sooner you can choose your programs based on why you're failing, the sooner you'll start getting results.

因此，您越早根据失败原因选择计划，您就能越早开始取得成果。

You have to run a little bit of a critical analysis there.

你必须在那里进行一些批判性分析。

And it can be something scientific.

它可以是科学的东西。

And it could be a measurement.

这可能是一种测量。

And it also could just be thinking about you've tried this in the past and why didn't it work.

它也可能只是在想你过去已经尝试过这个方法以及为什么它不起作用。

It wasn't that interesting.

没那么有趣。

OK, tell me more about why it wasn't interesting.

好吧，告诉我更多为什么它不有趣。

I'm not really into machines.

我不太喜欢机器。

And that's all I had.

这就是我所拥有的一切。

OK, great.

好的，太好了。

Or I loved it.

或者我喜欢它。

I loved the gym I was at.

我喜欢我所在的健身房。

And I was getting results.

我正在得到结果。

But it was so far away.

但那是那么遥远。

OK, interesting.

好吧，有趣。

Why did you stop before?

你之前为什么停下来？

Why didn't it work?

为什么没有效果？

Or if it did work in the past, amazing.

或者如果它在过去确实有效，那就太棒了。

Let's go back to something similar.

让我们回到类似的事情。

But has your life changed at all?

但你的生活有什么改变吗？

Is there anything different about now than when it worked three years ago?

现在和三年前相比有什么不同吗？

Yes, no. If not, maybe we run it right back.

是的，不是。如果没有，也许我们会立即运行它。

If it is, OK, we're going to predict those things.

如果是的话，好吧，我们将预测这些事情。

And you want to work-- effectively, what I'm saying is throughout this entire 10-step process is going to be you want to make sure that there are the non-negotiables that are in your life that you know are going to be ahead of your fitness program.

如果你想有效地工作，我想说的是，在整个 10 个步骤的过程中，你要确保你的生活中有一些不可协商的事情，你知道这些事情会优先于你的健身计划。

And you want to work with those things, not against them because life will win.

你想要与这些事情合作，而不是反对它们，因为生活会获胜。

When it comes to your children, when it comes to your job, life is going to win.

当涉及到你的孩子时，当涉及到你的工作时，生活将会获胜。

You're going to have to give up something.

你将不得不放弃一些东西。

It's going to take some hard work.

这将需要一些艰苦的工作。

But we want to fight the right battles for most people.

但我们希望为大多数人打正确的仗。

Even for our professional athletes, we get this all the time.

即使对于我们的职业运动员来说，我们也经常遇到这种情况。

It's just like they have nothing else to do but train.

就好像他们除了训练之外没有别的事可做。

Like, whoa, whoa, hold on now, they're getting traded.

就像，哇，哇，等等，他们要被交易了。

They have agents to deal with.

他们有代理人要处理。

They may not have a contract.

他们可能没有合同。

They have families, blah, blah, blah.

他们有家庭，等等，等等。

Life will get in the way, I promise.

我保证，生活会阻碍你。

And so you want to fight the battles that you can win, not ones that you're going to lose.

所以你想要打那些你能赢的仗，而不是那些你会输的仗。

And so that's really what this game is about.

这就是这款游戏的真正意义所在。

So if the battle is, hey, my job is super hectic, OK, great.

所以，如果战斗是，嘿，我的工作非常忙碌，好吧，太好了。

We're going to come up with a different strategy that's more flexible maybe.

我们将提出一种可能更灵活的不同策略。

I'm still going to hold you to the fire.

我仍然会把你抱到火边。

I'm not going to be easier on you.

我不会对你更轻松。

But we're just not going to try to set up a situation where you have to do this workout Monday, Wednesday, Friday, and Saturday because you know your job is on the road.

但我们只是不会尝试设置一种情况，让你必须在周一、周三、周五和周六进行这项锻炼，因为你知道你的工作正在路上。

And you're to provide all income for your family, whatever the thing is.

而且你要为你的家庭提供所有收入，无论是什么。

That's what we really want to identify.

这才是我们真正想要确定的。

So when I say identify your defenders, you need to run a little bit of a critical analysis on this.

因此，当我说确定你的防守者时，你需要对此进行一些批判性分析。

And a little bit of a tool I'll use for this is a modification of another system I stole from Kenny Cain, which is what we call the quadrant system.

我为此使用的一个工具是对我从肯尼·凯恩那里偷来的另一个系统的修改，这就是我们所说的象限系统。

So you can imagine everything in your life goes into one of four buckets.

所以你可以想象你生活中的一切都被放入四个桶之一。

Now, bucket 1 I'm just going to call business.

现在，第 1 部分我将称之为业务。

And this is anything to do with your job, income, sort of all those things.

这与你的工作、收入等所有事情有关。

Bucket 2 is relationships.

第 2 类是关系。

So, again, this could be family or love life, anything that we would call relationships-- social connection, purpose, anything, right?

所以，这可能是家庭或爱情生活，任何我们称之为关系的东西——社会联系、目的，任何东西，对吧？

Bucket 3 is your fitness.

第 3 组是您的健康状况。

And bucket 4 is your recovery.

第四个桶是你的恢复。

So one of the first steps we take is we walk through this.

因此，我们采取的第一步就是解决这个问题。

And we say, all right, you have 10 points total.

我们说，好吧，你总共有 10 分。

And you get to distribute these 10 points across the four areas.

您可以将这 10 个点分配到四个区域。

So not 10 each, you get 10 total.

所以不是每个 10 个，而是总共 10 个。

And so we walk through.

我们就这样走过来。

And we say, right now, where are you giving your points?

我们说，现在，你在哪里给出你的观点？

And we could do this right now for you if you'd like.

如果您愿意，我们现在就可以为您做这件事。

Or I could make up a scenario.

或者我可以编一个场景。

You want to do it?

你想做吗？

So a couple of rules here.

这里有一些规则。

Recovery must be at minimum half of your fitness allocation.

恢复量必须至少为您的健身分配的一半。

In your case, 2 to 1.

在你的情况下，2比1。

You're fine.

你很好。

Your 10 is different than my 10 maybe, right?

你的 10 可能和我的 10 不同，对吧？

But 10 is 10, or just-- whatever the maximum you can actually do.

但 10 就是 10，或者只是——无论你实际能做到的最大值。

It's you.

是你。

So if we went back to our training goal, whatever that goal was for you, and we went back to our defenders, we would look at this score now and say, is 3 out of 10-- fitness is 3, right?

因此，如果我们回到我们的训练目标，无论这个目标对你来说是什么，然后我们回到我们的防守者，我们现在会看看这个分数，然后说，是 3 分（满分 10 分）——体能是 3，对吗？

So if you said, for example, I want to put three into relationships, great.

因此，如果你说，例如，我想将三个人建立关系，那就太好了。

What specific life actions are you going to take to pull one from fitness-- you can't pull any from recovery or one from business.

你将采取哪些具体的生活行动来摆脱健身——你不能从恢复中采取任何行动，也不能从商业中采取任何行动。

And you don't have to actually answer.

而且你不必真正回答。

This is--

这是——

Just make those things specific and measurable, not just like I'm going to work less.

只要让这些事情具体化、可衡量，而不是像我要减少工作量一样。

That's never going to go-- what is the very specific life action you're going to take?

那是永远不会发生的——你要采取的具体的人生行动是什么？

There's going to be alarm that goes off Tuesday night at 4:00, 5:00 PM.

周二晚上 4:00、5:00 闹钟将会响起。

And no matter what we-- at Barbell Shrugged, we used to have a little shirt that was like D3AT, which is like drop everything and train, which means at 3:00 PM in the afternoon, no matter what's happening, we dropped everything and trained because that was like when you start a business and you're going, things just run away from you.

不管怎样，在 Barbell Shrugged，我们曾经有一件像 D3AT 一样的小衬衫，这就像放下一切并训练，这意味着在下午 3:00，无论发生什么，我们都会放下一切并训练，因为这就像当你开始创业时，你要走，事情就会离你而去。

And it is just sort of like, man, it's not my company.

这有点像，伙计，这不是我的公司。

But those guys are like, we are a strength and conditioning company.

但那些人说，我们是一家体能训练公司。

And we're not training.

而且我们不是在训练。

So we had to just make this hard rule.

所以我们必须制定这条硬性规则。

And it was just like a little thing that came up.

这就像发生了一件小事。

And it was easy to say drop everything and train 3:00.

放弃一切并在 3:00 训练是很容易的事。

There you go.

就这样吧。

It doesn't even have to actually be play.

它甚至不必实际上是在玩。

But play to you could signify personal time.

但对你来说，玩耍可能意味着私人时间。

It doesn't really matter.

这并不重要。

So, yeah, that's it.

所以，是的，就是这样。

And you're going to put it in two places.

你要把它放在两个地方。

This could actually be on your phone.

这实际上可能在您的手机上。

You don't have to print it.

您不必打印它。

You can screenshot and be the background of your phone.

您可以截图并作为手机背景。

So every time you click on your phone, you immediately see that quadrant.

因此，每次您点击手机时，您都会立即看到该象限。

It's a very clear reminder of like, what are my priorities today?

这非常清楚地提醒我，我今天的首要任务是什么？

Just a simple little picture.

只是一个简单的小图。

I also like to put it in your place of failure.

我也喜欢把它放在你失败的地方。

So for a lot of people, that is like on their laptop or right above their workstation.

所以对于很多人来说，这就像在他们的笔记本电脑上或在他们的工作站上方。

It's the thing that's going to lose and beat your fitness is your job-- typically.

通常情况下，你的工作会失去并击败你的健康。

Or it's on your TV, it's on your Netflix control-- no, sorry, Netflix, no offense.

或者它在你的电视上，在你的 Netflix 控制上——不，对不起，Netflix，无意冒犯。

But you know what I mean?

但你知道我的意思吗？

It's whatever the thing is that you fail for.

无论是什么事情，你都会失败。

I play too many video games.

我玩太多电子游戏了。

Great.

伟大的。

I work too much.

我工作太多了。

OK, great.

好的，太好了。

And you put it there.

然后你把它放在那里。

And you put it also-- the last component is-- it has to also be in the hands of somebody who can hold you accountable.

你还说——最后一个组成部分是——它也必须掌握在能够让你承担责任的人手中。

Wife, training partner, business partner, whatever.

妻子、培训伙伴、商业伙伴等等。

So it's like, hey, Andrew, you promised you were going to do x yourself.

所以这就像，嘿，安德鲁，你答应过你自己会做某件事。

Why are you still here?

你怎么还在这里？

You committed to this.

你承诺了这一点。

You've got to get out of here.

你必须离开这里。

Someone who will be like, no, no. It's drop everything and read.

有人会说，不，不。就是放下一切去读书。

It's 8:00.

现在是 8:00。

You're supposed to be reading.

你应该在读书。

You got to go.

你得走了。

You're going to check back in on that.

你要回来检查一下。

Check back again every week.

每周再次检查一次。

Check back in-- it doesn't matter, every month.

每个月回来检查一下——没关系。

And then, you can adjust.

然后，你就可以调整了。

That's fine.

没关系。

You can always change the system.

您可以随时更改系统。

But that has to now change.

但现在这种情况必须改变。

You've got to print a new one.

你必须打印一份新的。

And now it's a whole new promise you've made to yourself.

现在这是你对自己做出的全新承诺。

So you've got to be able to hold yourself accountable to those things.

所以你必须能够让自己对这些事情负责。

It's got to be flexible enough to where it's realistic.

它必须足够灵活以适应现实。

It can't be, I'm not going to work after 6:00 every day.

不可能吧，我每天6:00以后就不上班了。

Maybe it's just three days a week.

也许每周只有三天。

Maybe it's, on Saturdays I promise to work for the first two hours so I don't work Saturday night.

也许是这样，周六我承诺前两个小时工作，所以周六晚上我不工作。

Or whatever, or the inverse, I'm not going to work Saturday-- you get it.

或者无论如何，或者相反，我周六不上班——你明白的。

You could come up with a million examples here.

你可以在这里想出一百万个例子。

So that's the system we use to make sure that we have now properly identified where we're going.

这就是我们用来确保我们现在已经正确确定我们要去的地方的系统。

We found a roadmap to that.

我们找到了一个路线图。

And now we know exactly how we're going to stay on track.

现在我们确切地知道我们将如何保持在正轨上。

I have to take this opportunity to add one more thing to our drop everything list.

我必须借此机会在我们的“放弃一切”清单中再添加一件事情。

And you gave the example of DEAR, which is maybe drop everything and read, or drop everything and relax.

你举了《亲爱的》的例子，也许是放下一切去读书，或者放下一切去放松。

Or another example, I have to add a DEAL, which is drop everything and-- this is for you, Lex-- love.

或者另一个例子，我必须添加一个交易，即放弃一切，然后——这是给你的，莱克斯——爱。

I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health and well-being can only be analyzed from a quality blood test.

长期以来，我一直坚信定期进行血液检查，原因很简单，影响您当前和长期健康和福祉的许多因素只能通过高质量的血液测试来分析。

One issue with a lot of blood tests and DNA tests out there, however, is that you get information back about various levels of lipids, and hormones, and metabolic factors, et cetera.

然而，大量血液测试和 DNA 测试的一个问题是，你会得到有关不同水平的脂质、激素和代谢因素等的信息。

But you don't know what to do with that information.

但您不知道如何处理这些信息。

InsideTracker makes knowing what to do with all that information exceedingly easy.

InsideTracker 使了解如何处理所有这些信息变得非常容易。

They have a personalized platform that lets you see what your specific numbers are, of course, but then also, what sorts of behavioral do's and don'ts, what sorts of nutritional changes, what sorts of supplementation would allow you to bring those levels into the ranges that are optimal for you.

他们有一个个性化的平台，当然可以让你看到你的具体数字是多少，但同时也可以了解哪些行为该做什么、不该做什么、什么样的营养变化、什么样的补充剂可以让你将这些水平调整到最适合你的范围。

If you'd like to try InsideTracker, you can visit InsideTracker.com/Huberman to get 20% off any of InsideTracker's plans.

如果您想尝试 InsideTracker，您可以访问 InsideTracker.com/Huberman，享受任何 InsideTracker 计划 20% 的折扣。

Again, that's InsideTracker.com/Huberman to get 20% off.

同样，InsideTracker.com/Huberman 提供 20% 折扣。

Now we need to come up with a realistic time frame for how long it's going to take to accomplish that goal.

现在我们需要制定一个现实的时间表来确定实现这一目标需要多长时间。

And when you do that, you need to look at your life schedule.

当你这样做时，你需要看看你的生活时间表。

And what I mean by that is do you have important deadlines coming up?

我的意思是你有重要的最后期限吗？

Do you have a holiday?

你有假期吗？

Do you have a trip?

你有旅行吗？

Do you have travel?

你有旅行吗？

Do your children have something coming up?

您的孩子有什么事情要发生吗？

You need to take all that information.

您需要获取所有这些信息。

And I literally lay out a calendar.

我真的布置了一个日历。

And I write all those dates in a physical calendar first.

我首先将所有这些日期写在物理日历中。

And the reason I'm suggesting this is you want to work your training backwards around that.

我之所以建议这样做，是因为你想围绕这一点进行反向训练。

As we've been discussing, life will win.

正如我们一直在讨论的，生命将会获胜。

If you try to plan a training program that is five days a week 90 minutes a day, and all of a sudden, you look two weeks from now and you realize you've got a grant deadline.

如果您尝试计划一个每周 5 天、每天 90 分钟的培训计划，突然之间，您会发现两周后的时间已经到了拨款截止日期。

And then you've got to take two days to go to Austin.

然后你得花两天时间去奥斯汀。

It's just foolish.

这太愚蠢了。

You're going to fail.

你会失败的。

And then you're going to quit.

然后你就会放弃。

And you're going to be like, man, again, my training program failed.

你会说，伙计，我的训练计划又失败了。

So you need to figure out what are the non-negotiables are in that business quadrant, and just not be foolish.

因此，您需要弄清楚该业务象限中哪些是不可协商的，但不要犯傻。

So let's imagine you're going to plot out, say, a 12-week training phase.

因此，让我们假设您要规划一个为期 12 周的训练阶段。

And you want to-- you've decided on this goal.

你想要——你已经决定了这个目标。

And then you look and you realize in the middle of this 12-week span, week five is really hectic and chaotic.

然后你会发现，在这 12 周的中间，第五周确实非常忙碌和混乱。

Or you realize that this is a quarter in which something important is due.

或者你意识到这个季度会有一些重要的事情发生。

Maybe we want to either adjust the goal.

也许我们想要调整目标。

Or what we really do in this step is going on to actually step number four, which is choose the number of days per week you can exercise and the length in terms of amount of time you can truly afford to train.

或者我们在这一步中真正要做的实际上是第四步，即选择每周可以锻炼的天数以及您真正可以负担得起的训练时间长度。

I would rather you underestimate that than overestimate it.

我宁愿你低估它，也不愿你高估它。

So you, again, you look at the calendar.

所以你再次查看日历。

You put all these non-negotiables, the deadlines you cannot move in the calendar.

你把所有这些不可协商的事情、你无法改变的最后期限都放在日历上。

And then you say, look, based on this, realistically, I can conservatively train three days a week for 60 minutes total.

然后你说，看，基于此，实际上，我可以保守地每周训练三天，总共 60 分钟。

And that includes the time I walk into the gym, my warm-up, my down-regulation breathing at the end, and then me getting back either in the shower and back.

这包括我走进健身房的时间，我的热身，我最后的下调呼吸，然后我在淋浴和返回时回来。

Because really, now it's maybe 90 minutes by the time you traveled, you transitioned, you picked back up on work, you showered, you ate, et cetera.

因为实际上，现在你旅行、换工作、重新开始工作、洗澡、吃饭等等的时间可能已经是 90 分钟了。

That time just runs away from you.

那个时间就这样离你而去。

And all of sudden it was a two and 1/2 hour thing even though it was a 45-minute workout.

突然之间，尽管锻炼时间为 45 分钟，但时间却变成了 2 又 1/2 小时。

So you really need to figure that thing out.

所以你真的需要弄清楚这件事。

If you're a few weeks in and you realize, ooh, I actually have a little more time than I thought, you can always train more.

如果你在几周后意识到，哦，我实际上比我想象的有更多的时间，你总是可以进行更多的训练。

You can do another thing.

你可以做另一件事。

You can add up.

可以加起来。

But what you don't want to do is set up a program that is requiring you to do certain exercises on one days or certain styles of training on another, and then you constantly miss one of those days.

但你不想做的是制定一个计划，要求你在某一天进行某些练习或在另一天进行某些类型的训练，然后你不断地错过其中的某一天。

I thought I could do four days a week, but one day a week something's getting pulled out.

我以为我可以每周做四天，但每周有一天，有些事情会被取消。

That's just going to keep you off schedule.

那只会让你无法按计划行事。

It's going to make you feel like a failure.

这会让你感觉自己很失败。

And you're going to run into problems with your training.

你的训练将会遇到问题。

So schedule three if you're sure you can get three.

因此，如果您确定可以获得三个，请安排三个。

And if there's an extra day, we can always do other fun stuff.

如果有额外的一天，我们总是可以做其他有趣的事情。

So that's really step three and four.

这实际上是第三步和第四步。

Figure out your life events over the course of this time.

弄清楚这段时间你的生活事件。

How many days a week can you train?

一周可以训练几天？

And then how long in terms of minutes per workout.

然后是每次锻炼的分钟数。

Notice, we haven't selected a single exercise yet.

请注意，我们还没有选择单个练习。

We haven't worried about how heavy, rest intervals, all those modifiable variables.

我们并不担心重量、休息间隔以及所有这些可修改的变量。

You don't need to pick those later.

您无需稍后再选择这些。

First, where are we going.

首先，我们要去哪里。

Second, how are we going to get there, which is the quadrant and identifying of defenders.

其次，我们如何到达那里，这是象限和防守者的识别。

And then the third is, what are the restrictions I need to place on myself in terms of program design based on how often and how long I can work out.

第三个问题是，根据我可以锻炼的频率和时间，我在计划设计方面需要对自己施加哪些限制。

That is going to allow you to go back to some of the previous episodes and go, man, you gave us all kinds of ideas.

这将让你回到之前的一些剧集，伙计，你给了我们各种各样的想法。

How do I know which one to choose?

我怎么知道该选择哪一个？

This is your answer.

这就是你的答案。

You're going to choose based upon the limitations of time and frequency.

您将根据时间和频率的限制进行选择。

So if you've already said, we're in-- let's imagine we're in bucket A, or bucket C.

所以，如果您已经说过，我们在——让我们想象一下我们在 A 桶或 C 桶中。

It doesn't matter.

没关系。

And you go, look, the most I can afford with where I'm at with what's going on in my life is three days a week.

你看，就我目前的生活状况而言，我最多能承受的就是每周三天。

Well, we automatically know we're going to have to start training-- choosing a training style that's limited to three days a week.

好吧，我们自动知道我们必须开始训练——选择每周仅限三天的训练方式。

Don't even worry about the four or five day stuff.

甚至不用担心四五天的事情。

Those are off the table.

这些都不在讨论范围之内了。

And now we're on-- so we've placed restrictions.

现在我们开始了——所以我们已经施加了限制。

It goes back to that concept of I think it's one of your podcast's guests, Jocko.

这又回到了“我认为这是你播客的一位嘉宾，Jocko”的概念。

It's just like, hey, structure gives us actually some freedom.

就像，嘿，结构实际上给了我们一些自由。

So by creating some restrictions here, we're a little more free to go, I only actually have to choose between A and B.

因此，通过在这里创建一些限制，我们可以更自由一些，我实际上只需在 A 和 B 之间进行选择。

Rather than sitting down and going, man, there's all-- I'm 20 hours into this exercise podcast thing.

我没有坐下来就走，伙计，我已经花了 20 个小时来听这个锻炼播客了。

And there's so many options.

而且有很多选择。

Which one to pick?

该选哪一个呢？

Well, you create a little bit of restriction.

好吧，你创造了一点限制。

And now it's easier to go, oh, my only option is A or B.

现在更容易走了，哦，我唯一的选择是A或B。

And there we go.

我们就这样吧。

What you want to do with exercise selection here is make sure that you're balancing those exercises across the whole week.

您在此处选择练习时想要做的是确保您在整个星期内平衡这些练习。

Not within necessarily every workout.

不一定在每次锻炼中。

So if you have four days a week, five days a week, you want to look at the exercise selection and say, OK, I need to have somewhat of a reasonable balance between movement patterns, or muscle groups, or front and back, side to side, however you're thinking of it, just across that week.

因此，如果你每周有四天、每周五天，你想看看运动选择，然后说，好吧，我需要在运动模式、肌肉群、前后、左右之间有一定的合理平衡，无论你怎么想，就在那一周。

So again, say we're on a three-day program.

再说一次，假设我们正在进行为期三天的计划。

And we're in either of the buckets-- any of the buckets, really.

我们属于任何一个桶——任何一个桶，真的。

And we say, OK, great.

我们说，好吧，太好了。

Maybe it's not ideal if all I select is cycling every day.

如果我只选择每天骑自行车，也许不太理想。

That's not a lot of balance.

这不是一个很大的平衡。

I don't notice anything.

我什么也没注意到。

There's no upper body work there.

那里没有上半身的工作。

There's no torso work.

没有躯干工作。

There's no other positions.

没有其他职位了。

So maybe I'm going to really focus on cycling.

所以也许我会真正专注于骑自行车。

So I will do only cycling two days a week.

所以我每周只骑自行车两天。

But that third day I need to pick something for the other movement areas.

但第三天我需要为其他运动区域挑选一些东西。

And that's going to make sure you stay in a reasonable balance.

这将确保您保持合理的平衡。

If you have an exercise that you like, great.

如果你有自己喜欢的运动，那就太好了。

If you have exercise you have access to.

如果你有锻炼，你就可以参加。

Again, maybe the gym is a giant pain in the ass.

再说一次，也许健身房是一个巨大的痛苦。

And so you can say, look.

所以你可以说，看。

That's too far away.

那太遥远了。

The closest one is 45 minutes there and back.

最近的一趟往返需要 45 分钟。

So maybe I'm going to restrict myself to only kettlebell, and bands, and running, because I can do those in my house.

所以也许我会限制自己只做壶铃、弹力带和跑步，因为我可以在家里做这些。

Awesome.

惊人的。

We've actually created some freedom because we gave ourselves some restriction.

我们实际上创造了一些自由，因为我们给了自己一些限制。

And now we just have to figure out how am I going to give some movement patterns somewhat balanced across my three days.

现在我们只需要弄清楚如何在三天内提供一些平衡的运动模式。

So really, when it comes to exercise choice, it is selecting the patterns that you know how to execute.

所以实际上，当谈到练习选择时，它是选择你知道如何执行的模式。

Giving yourself, again, somewhat of a balance between the muscles, and the joints, and the movement patterns.

再次，让自己在肌肉、关节和运动模式之间保持一定的平衡。

Making sure that you are specifically targeting any muscle group or movement that you want.

确保您专门针对您想要的任何肌肉群或运动。

So making sure you want to improve muscle size in your glutes, you better make sure some of the exercises you're doing at least one day a week you're feeling in your actual glutes.

因此，为了确保您想要改善臀肌的肌肉大小，您最好确保每周至少有一天您所做的一些练习能够让您真正感受到臀肌的感觉。

So you can check that box.

所以您可以选中该框。

It doesn't have to be every exercise.

不必是每次练习。

It probably shouldn't.

也许不应该。

It doesn't even have to be every single day.

它甚至不必是每一天。

But make sure it's checked off somewhere on that list.

但请确保它已在该列表的某个位置被勾选。

And the last one is, is there a strategy in which you can progress it?

最后一个是，有没有一个策略可以让你进步？

So if you're like, I'm just going to do bodyweight exercises.

所以如果你愿意的话，我就去做自重练习。

OK, great.

好的，太好了。

Well, how are you going to progress those?

好吧，你打算如何推进这些？

In the case of bodyweight, it's really hard to add load.

在体重的情况下，增加负重确实很困难。

Maybe you can put a weight vest on or something.

也许你可以穿上一件负重背心之类的。

But then, maybe you don't have that, or that's an extra thing, or that can only go so far.

但是，也许你没有那个，或者那是额外的东西，或者只能到此为止。

So what's my progression strategy going to be?

那么我的进步策略是什么？

Well, in this case, maybe you just increase the complexity by going from two legs, like say a bodyweight squat, to a single leg squat, or you just increase repetitions, or you increase time you're going to hold it.

好吧，在这种情况下，也许你只是通过从两条腿（例如自重深蹲）到单腿深蹲来增加复杂性，或者你只是增加重复次数，或者增加你要保持它的时间。

My point is, your progression strategy will be based upon the restrictions that you place based on availability and things like that.

我的观点是，你的进展策略将基于你根据可用性和类似的事情所设置的限制。

The last thing I always recommend here in terms of exercise progression, to make sure that you can continue to do these things while lowering your risk of injury, both in the short-term and long-term, is to progress your exercise complexity in this fashion.

在锻炼进展方面，我总是建议的最后一件事就是以这种方式提高锻炼的复杂性，以确保您可以继续做这些事情，同时降低短期和长期受伤的风险。

So make sure, number one, you can do the exercise properly with assistance.

因此，第一，请确保您可以在帮助下正确地进行练习。

So let's imagine a scenario where we're going to try to squat.

让我们想象一下我们要尝试深蹲的场景。

So give yourself-- put your hands on a bench or something like that.

所以给自己一个机会——把手放在长凳或类似的东西上。

Now, can you execute that squat perfectly with assistance?

现在，你能在辅助下完美地完成深蹲吗？

So you're holding onto something.

所以你抓住了一些东西。

Great.

伟大的。

If you can't, then don't progress past that.

如果你做不到，那就不要超越它。

Don't go now to a barbell back squat if you can't do it correctly when you have assistance.

如果在有帮助的情况下无法正确完成杠铃后深蹲，那么现在就不要进行杠铃深蹲。

But let's assume most people can do that.

但我们假设大多数人都能做到这一点。

OK, great.

好的，太好了。

Now you can move on to the next step, which is can you do it well without assistance.

现在您可以继续下一步，即您是否可以在没有帮助的情况下做好这件事。

So this would be bodyweight only.

所以这只是体重。

Check, cool.

检查一下，酷。

We're good there.

我们那里很好。

Now you can go ahead and move on.

现在您可以继续前进。

Can you do it well with an added e-centric load?

通过增加以电子为中心的负载，您能做得很好吗？

So in this particular case, if we're learning a squat, we can do it well when I hold on to something, that's great.

所以在这个特殊情况下，如果我们正在学习深蹲，当我抓住一些东西时我们可以做得很好，这很棒。

Now I can do it well with just my bodyweight.

现在我只用我的体重就能做好。

Now if I put a little bit of weight on, whether it's a kettlebell in the front like a goblet squat, or dumbbells to the side, or whatever you want to do, can I lower it and go all the way down and stay in perfect position?

现在，如果我增加一点重量，无论是前面的壶铃（如高脚杯深蹲），还是侧面的哑铃，或者任何你想做的事情，我可以降低它并一直下降并保持完美位置吗？

If you can do that, great.

如果你能做到这一点，那就太好了。

You're allowed to go to the next step, which is can you hold it isometrically.

您可以进入下一步，即您是否可以等距握住它。

So can you go all the way down and then hold that bottom position?

那么你能一路下跌然后保持底部位置吗？

What you don't want to do is start adding load, or speed, or fatigue if you're going down to the bottom position of the movement and you are out of control.

如果你要下降到运动的最低位置并且失去控制，你不想做的是开始增加负荷、速度或疲劳。

We really want to avoid this.

我们真的想避免这种情况。

So I want you to show me you can go down and you can lower the weight under control.

所以我想让你向我展示你可以下降并且可以控制体重。

You can hold it in that position under control.

您可以将其控制在该位置。

If we're clear there, now we can add the concentric portion.

如果我们清楚了，现在我们可以添加同心部分。

You can now go ahead, you can lower it, you can hold that position of most danger, and now you can move up at whatever speed we want.

你现在可以继续前进，你可以降低它，你可以保持最危险的位置，现在你可以以我们想要的任何速度上升。

We are all good there.

我们在那里都很好。

Once you can show me those things, you can add the last two steps which are now speed-- if you choose to-- and the last one, which is fatigue.

一旦你可以向我展示这些东西，你就可以添加最后两个步骤，现在是速度——如果你选择的话——以及最后一个步骤，这是疲劳。

I would really discourage people from doing exercises to fatigue, especially with a moderate or high load, unless you can promise me you can do these first six steps.

我真的不鼓励人们进行疲劳锻炼，尤其是中等或高负荷的锻炼，除非你能向我保证你可以完成前六个步骤。

If you can, you can basically go hog wild with your training, and your chances of injury are very low.

如果可以的话，你基本上可以尽情地训练，而且受伤的机会非常低。

Again, both acute injury, as well as long-term injury, which is just sort of like my joints ache, and all of a sudden my shoulder hurts, and things like that.

再说一次，既有急性损伤，也有长期损伤，就像我的关节疼痛，突然肩膀疼痛，诸如此类。

That's really what I'm looking for.

这正是我正在寻找的。

And once you're clear there, you can train pretty hard.

一旦你清楚了那里，你就可以进行非常努力的训练。

I mean, this really depends on your background, if you actually have injury history, your comfort, your confidence, all these things.

我的意思是，这实际上取决于你的背景，如果你真的有伤病史，你的舒适度，你的信心，所有这些东西。

So you don't need to worry about rushing through that progression.

因此，您无需担心匆忙完成该进程。

You don't even need to get all the way to the end if you don't want, especially with speed and things like that.

如果你不愿意的话，你甚至不需要一路走到终点，尤其是在速度之类的情况下。

But again, it can happen.

但同样，它也有可能发生。

It doesn't have to be like, well, it's a month of this, a month-- well, no. If they feel great and you can go through one to seven in five minutes, then you're good to go.

不一定要这样，嗯，这是一个月，一个月——嗯，不。如果他们感觉很好，并且您可以在五分钟内完成一到七，那么您就可以开始了。

Now you just need to put them in order.

现在你只需要把它们按顺序排列即可。

And the easy answer here is generally do what's most important first in the workout.

这里简单的答案通常是先做锻炼中最重要的事情。

There is some minor interference effect of some other things there.

那里有一些其他东西的轻微干扰作用。

But the reality of it is, if you do the priority first, you're probably going to be OK.

但现实是，如果你先做优先事项，你可能会没事。

So whether this priority is a muscle group.

那么这个优先考虑的是否是肌肉群。

So in the example, you want to make sure your glutes get trained.

所以在这个例子中，你要确保你的臀肌得到训练。

Maybe do it first.

或许可以先做一下。

If you're trying to maximize your back squat, you may not want to do a bunch of glute exercises to fatigue first.

如果你想最大化你的后蹲，你可能不想先做一堆臀部练习来疲劳。

But that's not the priority we picked.

但这不是我们选择的优先事项。

We picked a different one, which is buckets A, B, and C.

我们选择了不同的一个，即桶 A、B 和 C。

OK, great.

好的，太好了。

By doing it first, you told me the priority was to make sure I do something for my glutes.

通过首先这样做，你告诉我首要任务是确保我为臀部做一些事情。

And then I would also like to get my back squat a little bit stronger or whatever.

然后我还想让我的后蹲变得更强一点或者其他什么。

Fine.

美好的。

The same thing could be done for your endurance training.

对于你的耐力训练也可以做同样的事情。

You could do your endurance training before your lifting if you understand that that means you might be compromising your lifting quality of the workout a little bit.

如果您明白这意味着您可能会稍微影响举重锻炼的质量，那么您可以在举重之前进行耐力训练。

But you might be fine with that if you say the endurance work is more important right now.

但如果你说耐力训练现在更重要，你可能会同意这一点。

Amazing.

惊人的。

You don't know the answer to that though if you hadn't gone through steps one through four.

如果您没有完成步骤一到步骤四，您将不知道答案。

And that's why those things are critical.

这就是为什么这些事情至关重要。

So it makes what we call chaos management, which is things happen in the moment.

因此，它实现了我们所说的混乱管理，即事情发生在当下。

I don't know what to do.

我不知道该怎么办。

What should I choose?

我应该选择什么？

That decision becomes really clear because you can always go back to the beginning of my priority was this.

这个决定变得非常清晰，因为你总是可以回到我的优先事项的开头。

Then therefore, that's my choice today.

因此，这就是我今天的选择。

So it provides a very simple set of instructions for when the workout gets cut short, when your workout has to be in a hotel, and any number of things that pop up in real life, whether, again, you're an athlete or non-athlete.

因此，它提供了一套非常简单的说明，说明锻炼何时缩短、何时必须在酒店锻炼以及现实生活中出现的任何情况，无论您是运动员还是非运动员。

Either way, life will get in the way at some point.

不管怎样，生活总会在某个时候阻碍你。

So you need to have rules and a system that says, when this happens, I go right back to this.

所以你需要有规则和系统来说明，当这种情况发生时，我会立即回到这个。

And that's my choice.

这就是我的选择。

Done.

完毕。

I'm moving on.

我继续前进。

No decision to make here.

没有在这里做出决定。

It's already been determined a week ago, five weeks ago.

一周前、五周前就已经决定了。

We're often rolling.

我们经常打滚。

So the order, again, is pretty simple.

所以顺序也非常简单。

Just put the one that is most important first.

只要把最重要的放在第一位即可。

Now, I know you like to do legs on Monday.

现在，我知道你喜欢周一做腿部运动。

That's great.

那太棒了。

I actually love that too.

我其实也喜欢这个。

I do the same thing generally, because to me, that's almost always the most important thing.

我通常会做同样的事情，因为对我来说，这几乎总是最重要的事情。

If I miss a bicep workout, I'm probably fine.

如果我错过了二头肌锻炼，我可能没事。

But I really don't like missing the big movement pattern.

但我真的不喜欢错过大的运动模式。

So I make sure that those happen on a day that tend to be more stable for me.

所以我确保这些发生在对我来说更稳定的一天。

Mondays are generally pretty stable.

周一总体上相当稳定。

Things get chaotic as the week moves along for me.

随着这一周的推移，事情变得越来越混乱。

Others might be the opposite.

其他人可能恰恰相反。

Others might want to go, hey, I'm actually going to keep Monday as my flexible day or off day because I like to get a lot of my work done, get that cleared so I can have-- oh, sure.

其他人可能想去，嘿，实际上我会保留星期一作为我的灵活日或休息日，因为我喜欢完成很多工作，清理掉这些工作，这样我就可以 - 哦，当然。

Work it around you.

在你周围工作。

Some people love to train on Saturdays because it's their most free, some people hate it.

有些人喜欢在周六训练，因为这是他们最自由的，有些人则讨厌它。

Sure.

当然。

You tell me, what is the biggest priority, and what are you the most fresh?

你告诉我，什么是最重要的，什么是你最新鲜的？

Monday, Tuesday, it doesn't matter.

周一、周二，没关系。

It depends on your work schedule.

这取决于你的工作安排。

Maybe you work the weekends.

也许你周末工作。

I don't know.

我不知道。

You decide what day of the week are you generally the most consistent, the most consistent schedule, and the most consistent energy.

你可以决定一周中的哪一天是你最稳定的、最稳定的日程安排和最稳定的精力。

And do the thing that is most important on that day.

并做当天最重要的事情。

It doesn't matter Monday, Tuesday, day one, day three.

周一、周二、第一天、第三天都没关系。

We were sort of talking about this earlier.

我们之前就讨论过这个问题。

But you actually don't even have to do a week schedule.

但实际上你甚至不需要制定一周的时间表。

Our brains tend to like to go year, month, week.

我们的大脑往往喜欢按年、月、周进行计算。

But a lot of folks will even just run this thing in terms of a seven or nine-day schedule.

但很多人甚至会按照七、九天的时间表来运行这件事。

In fact, we ran a nine-day training schedule for one of my Major League Baseball players.

事实上，我们为我的一位美国职业棒球大联盟球员制定了为期九天的训练计划。

And he's eight or so years into his career.

他的职业生涯已经八年左右了。

And he's hitting all-time PRs in velocity.

他的速度正在创下历史纪录。

And he's very, very good.

他非常非常好。

And it was a nine-day training cycle.

这是一个为期九天的培训周期。

And we ran that for the entire season.

我们整个赛季都这样做。

So it doesn't have to be a seven-day split.

因此，不一定要分成 7 天。

But it tends to work for a lot of people because most people have a fairly consistent schedule across the seven days.

但它往往对很多人都有效，因为大多数人在这 7 天内都有相当一致的日程安排。

So pick the thing that is most important and do it first, and do it on the day of the week that is most consistent for you in terms of schedule and energy.

因此，选择最重要的事情并首先执行它，并在一周中在日程安排和精力方面最适合您的那一天执行它。

I also find that by bookending the week with some non-negotiable days of training on Sunday, Monday, then if the week gets busy Tuesday, Wednesday or even sometimes Thursday with travel and things like that, one can catch up toward the weekend.

我还发现，通过在周日、周一安排一些不可协商的训练日来结束一周，那么如果周二、周三甚至周四有时会因为旅行和类似的事情而变得忙碌，那么人们可以赶上周末。

It's not ideal.

这并不理想。

And also, when I'm trying to combine fitness with some of my social engagements, which is actually quite fun.

而且，当我尝试将健身与一些社交活动结合起来时，这实际上很有趣。

One thing I note is that the four boxes that you mentioned before, work, relationships, fitness, and recovery.

我注意到的一件事是你之前提到的四个盒子，工作、人际关系、健身和恢复。

Some of them do have some crossover.

其中一些确实有一些交叉。

So we basically identified, what are the things in training you love the most, and let's do those Saturdays.

所以我们基本上确定了，训练中你最喜欢的事情是什么，然后让我们在周六进行。

And it turns out for those folks, no surprise here, it was what we call the gun show.

事实证明，对于那些人来说，这并不奇怪，这就是我们所说的枪展。

So they would come into the gym.

所以他们会来到健身房。

And we would literally do nothing but biceps and triceps.

事实上，除了二头肌和三头肌之外，我们什么也不做。

They'd just get a pump.

他们只要买一个泵就可以了。

And then the deal was though, you come in-- and literally, it would come in is, we would pick three guys.

然后协议是，你进来——从字面上看，我们会选三个人。

Say you, you, and you.

说你，你，还有你。

You pick your favorite bicep exercise.

您选择您最喜欢的二头肌练习。

You pick your favorite one.

你选你最喜欢的一个。

You pick your favorite one.

你选你最喜欢的一个。

You three over there, you pick your favorite tricep, tricep, tricep.

你们三个在那里，选择你们最喜欢的三头肌，三头肌，三头肌。

And we just run a big circuit.

我们只是运行一个大电路。

Like this is, how many reps?

像这样，重复多少次？

I don't know.

我不知道。

I don't care.

我不在乎。

How many sets?

有几套？

I don't even care.

我什至不在乎。

Just pump away.

只需抽走即可。

I don't even care.

我什至不在乎。

We chose small muscle groups.

我们选择了小肌肉群。

Not really going to interfere with much.

不会真的干涉太多。

We're training them for the NFL combine, which is-- it's not a-- it's a legs performance, basically.

我们正在为 NFL 联合训练他们进行训练，这基本上是——这不是——这是腿部表演。

So it's like, if they smash their biceps and triceps on a Saturday, it's not going to influence what we did on Monday.

所以，就像，如果他们在周六摔碎了二头肌和三头肌，也不会影响我们周一的表现。

So recovery wasn't an issue.

所以恢复不是问题。

Once we finish the gun show though, now you have to go do your regen stuff.

一旦我们完成了枪支展示，现在你就必须去做你的再生工作了。

So if you need chiro work, you need physical therapy, whatever you're going to do.

因此，如果您需要手部按摩，您就需要物理治疗，无论您要做什么。

So we would get them in the building with the low-hanging fruit.

所以我们会让他们带着唾手可得的成果进入大楼。

And then we would actually get them to do their work.

然后我们实际上会让他们做他们的工作。

You can do the same thing.

你也可以做同样的事情。

And I honestly do the same thing.

老实说，我也做同样的事情。

I tend to do either-- if I'm going to do an upper or lower split, I'm going to do that stuff either Friday night or Saturday.

我倾向于做其中之一——如果我要做上半身或下半身，我会在周五晚上或周六做这些事情。

Because it's very difficult for me to do a hard long workout Friday night or even Friday morning for that matter.

因为周五晚上甚至周五早上对我来说很难进行长时间的高强度锻炼。

The same thing Saturday.

周六也是同样的事情。

I wake up.

我醒了。

And now it's like, it's family mode.

现在就像是家庭模式。

It's kid things.

这是小孩子的事情。

I want to do stuff.

我想做点事。

I want-- man.

我想要——伙计。

But I can usually convince myself to be like, all right, just go in there and go 20 minutes and get your upper body stuff done.

但我通常可以说服自己，好吧，只要进去 20 分钟，完成上半身的事情就可以了。

All right.

好的。

I can walk myself into that mentally.

我可以在心理上让自己陷入困境。

It's harder to walk yourself into your five sets of five Deadlift.

让自己坚持五组五次硬拉是比较困难的。

It's sort of just like, whoa, I ain't got that in me right now.

有点像，哇，我现在还没有这样的能力。

My high intensity intervals, the max stuff, I don't have that right now.

我的高强度间隔，最大的东西，我现在没有。

So I'll either go for my long steady state stuff, which is like, I'm going on the bike.

所以我要么选择长期稳定状态的东西，就像我要骑自行车一样。

I'm riding down to the beach, or coming back, nasal only, I can get myself to go for a bike ride, whatever.

我骑车去海滩，或者回来时，只有鼻音，我可以让自己去骑自行车，无论如何。

So I picked the thing that I'm likely to do on the days where I'm probably going to be my weakest, quote unquote.

所以我选择了在我可能最弱的日子里我可能会做的事情，引用不引用。

Not physically, but motivation-wise.

不是身体上的，而是动机上的。

For a long time I try to-- it just got stuck in a way where my harder stuff was Friday nights.

很长一段时间以来，我一直在尝试——但结果却陷入了困境，我最难的事情就是周五晚上。

And I'm just like, why am I doing this?

我就想，我为什么要这样做？

I was having like a 50% success rate.

我的成功率大概是 50%。

Just like we were having a no percent success rate with the NFL guys on Saturday.

就像周六我们与 NFL 球员的成功率为零一样。

So you have to be a little bit tough.

所以你必须要坚强一点。

You have to grind sometimes.

有时你必须磨砺。

You have to get some motivation and go after it.

你必须获得一些动力并去追求它。

But you also have to be like, well, this is just stupid planning.

但你也必须说，这只是愚蠢的计划。

Why put yourself in a position where you're just failing over, and over, and over, when I could move it and go, look, those sessions are going to be things that are easier.

为什么要把自己置于一个不断失败的境地，当我可以移动它并继续时，看，这些会话将变得更容易。

They don't require as much gusto to get up and get them done.

他们不需要那么多的热情来完成任务。

I get those things done 90% of the time.

90% 的时间我都能完成这些事情。

Because the worst case I can be like, all right, we're going to go do a family thing.

因为最坏的情况我会说，好吧，我们要去办一件家庭事务。

Give me 20 minutes.

给我20分钟。

I'm just going to run up there and smash upper body.

我要跑到那里并粉碎上半身。

And you don't need-- I need a 20 minute warm-up.

你不需要——我需要 20 分钟的热身。

It's like, I can just jump into those things if I had to.

就好像，如果有必要的话，我可以直接参与这些事情。

If I feel great, then I can still go do something else, or I could do more, I could do a longer session.

如果我感觉很好，那么我仍然可以去做其他事情，或者我可以做更多，我可以做更长的时间。

But you're sort of immune to any situation.

但你对任何情况都有免疫力。

So I would book-end those, I guess, is what I'm saying.

所以我想把这些书结束，我想这就是我所说的。

What's the day you're going to have the best day, and what's the day you generally have the worst?

哪一天你会度过最好的一天，哪一天你通常会度过最糟糕的一天？

And put the programs around those situations.

并围绕这些情况制定计划。

But then, I've noticed, there's a whole different set of mental scapes that open up under different training types.

但后来，我注意到，在不同的训练类型下会出现一套完全不同的心理景观。

And this is maybe something we get into a little bit in a future episode or discussion.

这可能是我们在未来的剧集或讨论中会讨论的内容。

When you train really intensely for short periods of time one way, your mind goes into a particular state.

当你以一种方式在短时间内进行非常高强度的训练时，你的思维就会进入一种特定的状态。

When you do long duration training, you're thinking and indeed even the way it affects sleep patterns is also very different.

当你进行长时间训练时，你的思考甚至影响睡眠模式的方式也有很大不同。

I think one of the great futures for neuroscience and exercise science in collaboration is to identify how different patterns of physical movement relate to different patterns of thinking and vice versa.

我认为神经科学和运动科学合作的伟大未来之一是确定不同的身体运动模式如何与不同的思维模式相关，反之亦然。

So what we do is a couple of things.

所以我们要做的有几件事。

Number one, the further away you can make it from sleep, the better if possible.

第一，如果可能的话，离睡眠越远越好。

We do need to train, though, around the same time you're going to be playing.

不过，我们确实需要在你比赛的同时进行训练。

That has to happen.

那必须发生。

So the harder and longer we go in the training session, the harder and longer we go in our down-regulation post-exercise.

因此，我们在训练中越努力、越长时间，我们在运动后的下调中就越努力、越长时间。

And that is, in my estimation, the number one lever you can pull that can help.

据我估计，这就是你可以拉动的第一个可以提供帮助的杠杆。

Now, if it really does start crushing sleep, you're going to have to make a critical decision there.

现在，如果它真的开始影响睡眠，你将不得不做出一个关键的决定。

In general, it's not a good reason to not exercise.

一般来说，这并不是不锻炼的好理由。

But maybe you restrict to only a couple of days a week you go all the way up in intensity.

但也许你每周只限制几天的时间来提高强度。

And the rest of the days maybe 70%, you stay in this kind of a working zone.

剩下的时间大概有 70%，你都待在这样的工作区域。

Awesome.

惊人的。

Maybe it's a longer down-regulation.

也许这是一个更长的下调。

Maybe there's other strategies you can do.

也许您还可以采取其他策略。

But yeah.

但是是的。

You want to be careful of-- and we've had this situation a number of times where it's just sleep complaints, sleep complaints, sleep complaints.

你要小心——我们已经多次遇到过这种情况，只是睡眠抱怨，睡眠抱怨，睡眠抱怨。

We run full sleep studies on them in their house.

我们在他们的家里对他们进行了全面的睡眠研究。

We do the whole thing with absolute rest.

我们在绝对休息的情况下完成整个事情。

We come in.

我们进来。

We do the whole thing eye tracking, biomarkers, the whole thing.

我们做所有的事情，眼球追踪、生物标记，所有的事情。

And it's like, oh, you just need to stop doing intervals at 8:00 PM.

就像，哦，你只需要在晚上 8:00 停止进行间歇训练即可。

So if you critically rely on caffeine in order to train, whatever your training might be, and you know that sleep is important for recovery, well, then it's pretty obvious where I'm going with this.

因此，如果你严重依赖咖啡因来训练，无论你的训练是什么，并且你知道睡眠对于恢复很重要，那么我的观点就很明显了。

But, of course, if you do not need caffeine, if you're one of these mutants that do not need caffeine in order to go about your daily living with focus and intensity, then, by all means, don't start taking caffeine.

但是，当然，如果您不需要咖啡因，如果您是不需要咖啡因就能集中精力进行日常生活的突变体之一，那么，无论如何，不​​要开始服用咖啡因。

And I can get away with drinking it-- I wouldn't say a ridiculous, but a fair amount of caffeine and remain there.

我可以不喝它——我不会说这是荒谬的，但喝了相当数量的咖啡因并留在那里。

But I do restrict it until the time right up about 2:00 PM at the latest is really when I were trying to drink caffeine.

但我确实会限制喝咖啡，直到最晚下午 2:00 左右才真正尝试喝咖啡因。

Number seven.

第七号。

So remember the adaptation you're training for and pick the appropriate rep range, total amount of sets, as well as the intensity to then get the corresponding adaptation.

因此，请记住您正在训练的适应能力，并选择适当的次数范围、总组数以及强度，以获得相应的适应能力。

All you have to do is select those things.

您所要做的就是选择这些东西。

In terms of progression through a week, the rule of thumb we say for intensity is something around three 3% per week.

就一周的进度而言，我们所说的强度的经验法则是每周大约 3% 3%。

For volume, it will depend on what you're doing a little bit, but any time you cross more than 10% per week, you're going to start running into problems.

对于交易量，这取决于你在做什么，但只要你每周超过 10%，你就会开始遇到问题。

So I like 5% better.

所以我更喜欢5%。

It doesn't need to be as low as three.

它不需要低至三个。

You can jump up much more than that.

你可以跳得比这多得多。

5% to 7% is better.

5%到7%比较好。

So if you are doing, say, running, because the numbers make it easy, and you're doing 10 miles per week total.

因此，如果您正在跑步，因为数字使跑步变得容易，并且您每周总共跑 10 英里。

And if you were to go up to 11 miles the next week, great.

如果您下周要行驶 11 英里，那就太好了。

You're right around 10%.

你说得对，大约是10%。

But what you wouldn't want to do is say, I'm running 10 miles this week.

但你不会想做的是说，我这周要跑 10 英里。

And I did maybe four Monday, three Wednesday, three Friday.

我周一大概做了四个，周三三个，周五三个。

So four, three, and three, you got your 10.

所以四、三、三，你得到了 10。

Then you wouldn't want to add a mile every day.

那么您就不会想每天增加一英里了。

So Monday, instead of doing four, I did five.

所以周一，我没有做四件事，而是做了五件事。

Wednesday instead of doing three I did four.

星期三我没有做三件事，而是做了四件事。

Friday instead of doing three I did four.

周五我没有做三件事，而是做了四件事。

What you actually did is you went from 10 to 13, which is a much higher jump than the 10% prescribed.

你实际上所做的是从 10 增加到 13，这比规定的 10% 高得多。

So the same thing would be true for lifting weights.

所以举重也是同样的情况。

The same thing is actually true for calories and trying to add them, et cetera.

对于卡路里和试图添加它们等来说，实际上也是同样的情况。

So the body tends to not handle those things as well jumping more than 10% per week.

因此，身体往往无法处理这些事情以及每周跳跃超过 10%。

If you want to think about volume, in the case of endurance work is simple-- mileage, time, whatever.

如果你想考虑训练量，就耐力训练而言，很简单——里程、时间等等。

In the case of lifting, all you have to do is take the amount of repetitions you're doing per set, multiply it by the sets, add that all up.

就举重而言，您所要做的就是计算每组的重复次数，将其乘以组数，然后将其全部相加。

So if you're doing three sets of 10, that's 30 repetitions.

所以如果你做三组，每组 10 次，那就是 30 次重复。

If you did three exercises, you just did 90 repetitions.

如果你做了三个练习，你只需重复 90 次。

Put that number down for Monday.

把这个数字记下来周一。

Put that number down for Wednesday.

把这个数字记下来到周三。

Put that number down for Friday.

把这个数字记下来到周五。

Add that total up.

将总数加起来。

So say you did 90, 90, 90.

假设你做了 90、90、90。

You would look and say, my total number of repetitions this week is 270.

你可能会说，我这周的总重复次数是 270 次。

If I want to go up 5%, then I need to go up another 15 or so total repetitions.

如果我想提高 5%，那么我需要再提高 15 次左右的总重复次数。

Great that's all we have to do.

太好了，这就是我们所要做的。

That's the increase.

这就是增加。

You may keep the load exactly the same, keep the exercises the same, change nothing else.

您可以保持负荷完全相同，保持练习相同，不做任何改变。

But you want to add 15 more total reps for your week.

但您想在一周内增加 15 次总次数。

And you may choose to do that by adding one more repetition per set.

您可以选择通过在每组中增加一次重复来实现这一点。

Close enough.

足够接近。

So last week I did three sets of 10.

所以上周我做了三组，每组 10 次。

This week I'm going to three sets of 11.

这周我要进行三组，每组 11 组。

It can be as simple as that.

事情就可以这么简单。

Again, it can be complex.

同样，它可能很复杂。

I walked you through-- it can be any of the modifiable variables.

我向您介绍了它 - 它可以是任何可修改的变量。

But the progression I just laid out is fairly simple, and it's honestly the one I recommend for most people, just because it will avoid confusion and it will avoid people taking massive leaps in volume.

但我刚刚列出的进展相当简单，老实说，这是我向大多数人推荐的进展，只是因为它可以避免混乱，并且可以避免人们在数量上发生巨大的飞跃。

So the typical strategy I would recommend here is increasing load or intensity, or a little bit of a combination, slowly for about six or so weeks and then taking what we generally call a de-load.

因此，我在这里推荐的典型策略是增加负荷或强度，或者一点点组合，慢慢地持续大约六周，然后采取我们通常所说的减负荷。

So back down to maybe 70%.

所以回落到 70% 左右。

Whatever that number is you've been doing.

无论这个数字是多少，你一直在做什么。

So you did three sets of 10 and you worked yourself all the way up to three sets of 15.

所以你做了三组，每组 10 次，然后你一直努力到三组，每组 15 次。

Back that down and maybe we'll do two sets of eight for the week.

放弃这一点，也许我们一周会做两组，每组八次。

And then we'll come back the following week and go back and do the highest we've done.

然后我们将在下周回来并尽我们所能。

Now we're all of a sudden we're going to do four sets of 12 or something like that.

现在我们突然要做四组，每组 12 次或类似的动作。

So if you get these little de-loads every-- depending on what you're doing, four weeks or so-- you should be in a spot where you can continually progress for a very long time without either burning out or overloading, and over-stressing, and injury pattern.

因此，如果你每次都能得到这些小小的减负——这取决于你在做什么，四个星期左右——你应该处于一个可以在很长一段时间内持续进步的位置，而不会精疲力竭或超负荷、压力过大和受伤模式。

So the simple way, pick intensity or volume.

所以最简单的方法就是选择强度或音量。

And just go up slightly every week for a short span of time, generally around six weeks.

并且在短时间内每周都会略有上升，通常是六周左右。

And then you come back and change your strategy if you'd like.

然后如果你愿意的话，你可以回来改变你的策略。

So one could train, for instance, quadriceps one day per week, as long as you're getting that volume of sets per week.

例如，人们可以每周训练股四头肌一天，只要你每周训练的组数就可以。

Or it could be divided up across two or three different sessions for that individual muscle group.

或者可以针对单个肌肉群将其分为两个或三个不同的课程。

Of course, people are going to target all their major muscle groups and hopefully some of the minor muscle groups as well.

当然，人们会针对所有主要肌肉群，并希望也针对一些次要肌肉群。

And as I recall, the number of repetitions that can generate hypertrophy is quite broad, anywhere from six repetitions all the way up to 30 repetitions.

我记得，可以产生肥大的重复次数非常广泛，从 6 次重复一直到 30 次重复。

But by the end of the set, it should be to failure or close to failure with good form.

但到了这组比赛结束时，应该以良好的状态达到失败或接近失败。

Is that correct?

这是正确的吗？

We balance them across the movement patterns and the muscle groups that we need so we're not causing excessive stress on the same exact joint or muscle group over time.

我们在我们需要的运动模式和肌肉群中平衡它们，这样随着时间的推移，我们就不会在同一个关节或肌肉群上造成过度的压力。

We then ordered our exercises based on priority.

然后我们根据优先级对练习进行排序。

Because of that, we've identified our goal.

因此，我们确定了我们的目标。

We went back and we selected the volume, which is the repetitions per set, the total amount of sets, and the load per set that matched the goal that we wanted to get or the adaptation.

我们返回并选择了训练量，即每组的重复次数、总组数以及与我们想要获得的目标或适应相匹配的每组负荷。

Now, all we have to do is fill in the rest intervals, which reflect back, again, the goal.

现在，我们所要做的就是填写休息间隔，这再次反映了目标。

So generally higher rest intervals, which means time that you rest between your sets.

因此，通常较高的休息间隔，这意味着您在组间休息的时间。

Higher somewhere between two to five minutes for things like speed, power, and strength.

对于速度、力量和力量等方面，大约需要 2 到 5 分钟。

Perhaps a little bit lower, although as you mentioned, it could also stay high for hypertrophy.

也许会低一点，尽管正如您提到的，它也可能因肥大而保持较高水平。

And then for endurance, you follow the rest interval that reflects the type of endurance training that you'd like to get.

然后对于耐力，您遵循反映您想要获得的耐力训练类型的休息间隔。

That's walked us through one through nine.

我们已经从一到九了。

We're almost done.

我们快完成了。

We've put together a pretty nice little protocol.

我们已经制定了一个非常好的小协议。

It should be well rounded.

它应该是圆润的。

It should be effective.

应该是有效的。

We've also talked about how to progress it from week to week, keeping it within, again, four to six weeks, maybe up to eight before we then take a back-off.

我们还讨论了如何每周推进它，再次将其保持在四到六周内，也许最多八周，然后再进行回退。

The very last thing we have to do to make sure this training program is customized to you, your goal, and your situation, which is then going to enhance your likelihood of adherence and consistency, as well as increase the likelihood of effectiveness is, we just have to do a little bit of what we call chaos management.

为了确保这个培训计划是根据您、您的目标和您的情况定制的，我们要做的最后一件事就是，我们只需要做一点我们所说的混乱管理，这将提高您坚持和一致性的可能性，以及提高有效性的可能性。

Which is take a quick moment to think through, this program looks great.

花点时间思考一下，这个程序看起来很棒。

But if I had to nitpick it, where are the possible chances of failure?

但如果我必须挑剔的话，失败的可能性在哪里？

And you just want to think about where would I predict things would go wrong?

你只是想想想我会预测哪里会出现问题？

And if anything pops out to you.

如果你突然想到什么。

Try to come up with your solution at the beginning.

尝试从一开始就提出解决方案。

And this could be a number of things.

这可能有很多原因。

So maybe you've picked an exercise and you realize, man, I really actually don't like that exercise.

所以也许你选择了一项练习，然后你意识到，伙计，我真的不喜欢这项练习。

Or maybe you look at the schedule now that it's laid out in front of you.

或者您现在可以查看摆在您面前的时间表。

You look at your work schedule.

你看看你的工作安排。

And you're like, ah, maybe that's a bit aggressive.

你会想，啊，也许这有点咄咄逼人。

I don't know.

我不知道。

It could be any number of things.

它可以是任意数量的事情。

But it is a useful exercise to just think through everything realistically.

但现实地思考一切是一个有用的练习。

I typically just-- it's the adage I teach my graduate students-- before we hit Submit, we're going to sleep.

我通常只是——这是我教研究生的格言——在点击“提交”之前，我们要去睡觉。

So it's there.

所以它就在那里。

It's ready.

准备好了。

We're going to take 12 hours.

我们要花12个小时。

We're going to wake up the next day and look at it again and go, are we sure we're good here?

第二天我们醒来，再看一遍，然后我们确定我们在这里还好吗？

Yep.

是的。

Make adjustments if you need.

如果需要，请进行调整。

If not, if you feel confident, then hit send and cross your fingers.

如果没有，如果您有信心，请点击发送并祈祷。

And I actually think this is an analogy that carries over to other domains of life.

事实上，我认为这个类比也适用于生活的其他领域。

I think that any time we take on something, if we want to write a book, or we want to get a degree, or we want to do a fitness program, I think it's worth thinking about those decisions as actually to taking on two major things.

我认为每当我们做某事时，如果我们想写一本书，或者我们想获得学位，或者我们想做一个健身计划，我认为值得考虑这些决定，因为实际上是在做两件主要的事情。

Because one is the planning and organization around that thing.

因为一个是围绕那件事进行规划和组织。

And the other is the actual performance of the thing.

另一个是事物的实际表现。

And then other folks might be thinking, well, that's a lot.

然后其他人可能会想，好吧，这已经很多了。

That's just a lot to do.

要做的事情还有很多。

But what I know with certainty is that performing those sorts of, let's just call them what they are, those tasks of figuring out what's what, where the defenders are, et cetera, without question makes everything go so much more smoothly once you are into the actual performance, the action of doing the exercise program, or the book, or the podcast, or whatever it is that you happen to do.

但我确信的是，执行这些任务，我们就这样称呼它们吧，那些弄清楚什么是什么、防守者在哪里等等的任务，毫无疑问会让一切变得更加顺利，一旦你进入实际的表演，执行锻炼计划的行动，或者书本，或者播客，或者你碰巧做的任何事情。

So I'm grateful that you brought up both the things that act as conduits for getting good work done and this notion of defenders and bottlenecks.

所以我很感激你提出了作为完成良好工作的渠道的东西以及防御者和瓶颈的概念。

Because we don't consider those, I would argue that it's a very low probability that anyone will succeed.

因为我们不考虑这些，所以我认为任何人成功的可能性都很低。

But when one does consider those, even just a few of them, I think the probability of success goes way, way up immediately.

但当人们确实考虑到这些时，即使只是其中的几个，我认为成功的可能性会立即大幅上升。

So maybe the next thing we can do here is I can just walk you through an entire setup and a program considering folks that are in bucket A, B, and C.

因此，也许我们接下来可以做的就是，我可以引导您完成整个设置和程序，考虑到 A、B 和 C 桶中的人员。

And maybe I'll save a little bit of the explanation.

也许我会保留一点解释。

And we'll eliminate maybe some background.

我们也许会消除一些背景。

And I'll just walk you through what this could look like.

我将向您介绍这可能是什么样子。

All right.

好的。

So I created a program which should run about a year.

所以我创建了一个应该运行大约一年的程序。

And the idea here is that this could be an evergreen system.

这里的想法是，这可能是一个常青系统。

So one could check off all the boxes that we've talked about.

因此，人们可以勾选我们讨论过的所有方框。

So in general we want to have three primary goals with exercise.

因此，总的来说，我们希望通过锻炼实现三个主要目标。

We want to look a certain way, whatever that means to you.

我们希望以某种方式看待，无论这对您意味着什么。

We want to be able to perform a certain way, whether that's for life goals, like hiking and energy, or sport goals, or whatever.

我们希望能够以某种方式执行，无论是为了生活目标，例如徒步旅行和能量，还是运动目标，或其他什么。

And then we want to be able to do that across our lifespan.

然后我们希望能够在我们的一生中做到这一点。

So a program that gives you all the goals we talked about, and a program that covers that health combine that we referred to way back in some of our earlier discussions, which as a little bit of a recap is, what are the physical fitness parameters that we know are critical to maintaining both lifespan and wellness span?

因此，一个为您提供我们谈到的所有目标的计划，以及一个涵盖健康的计划，我们在之前的一些讨论中提到过，回顾一下，我们知道哪些身体健康参数对于维持寿命和健康寿命至关重要？

And as a bit of a reminder, those are things like your grip strength, your leg strength, your total amount of muscle mass, your actual speed and power so that you can catch yourself from a fall, your VO2 max, and your physical fitness.

提醒一下，这些信息包括您的握力、腿部力量、肌肉总量、实际速度和力量（以便您能够避免跌倒）、最大摄氧量和身体健康。

So I want a program that does a little bit of all that.

所以我想要一个能够完成所有这些工作的程序。

It's similar, actually, and we're kind of crossing barriers between our three buckets.

实际上，这很相似，我们正在跨越三个桶之间的障碍。

So I need to be able to control my fat.

所以我需要能够控制我的脂肪。

I need to be able to have enough muscle.

我需要能够有足够的肌肉。

That muscle needs to have enough function.

那块肌肉需要有足够的功能。

And I need to be able to maintain range of motion so that I don't lose flexibility and get hurt.

我需要能够保持活动范围，这样我才不会失去灵活性并受伤。

And then I need to have a good VO2 max as well as to be able to sustain energy over time.

然后我需要有一个良好的最大摄氧量，并且能够随着时间的推移维持能量。

So that was the goal of my progress.

这就是我进步的目标。

Now, a couple of other things that we haven't chatted about, which are very important.

现在，我们还没有讨论其他一些非常重要的事情。

You have mentioned, I think, on a previous podcast about the importance of seeing light?

我想你在之前的播客中提到过看到光的重要性？

Is this something you've covered at one point or another?

这是您曾经介绍过的内容吗？

And also get that in the evening.

晚上也能得到。

And then avoid bright lights between the hours of 10:00 PM and 4:00 AM, unless you do shift work, in which case, check out our episode on shift work.

然后，避免晚上 10:00 到凌晨 4:00 之间的强光照射，除非您轮班工作，在这种情况下，请查看我们有关轮班工作的剧集。

Cool.

凉爽的。

So I checked that box as well.

所以我也选中了该框。

I built that in.

我把它内置了。

The last thing here is we've talked about structured exercise.

最后一件事是我们讨论的结构化锻炼。

And just in this episode, we've really opened up and do non-structured exercise-- hiking, sports, things like that.

就在这一集中，我们真正开放并进行非结构化锻炼——徒步旅行、运动等。

Well, one thing that is incredibly clear-- and my colleague and friend, Tommy Wood, at the University of Washington, published a fantastic paper very recently on the importance of proprioception in maintaining and staving off late onset dementia and Parkinson's.

嗯，有一件事非常清楚——我在华盛顿大学的同事兼朋友汤米·伍德最近发表了一篇精彩的论文，讨论了本体感觉在维持和预防迟发性痴呆和帕金森病方面的重要性。

So this stimuli could be sound.

所以这种刺激可能是合理的。

It could be light.

它可能很轻。

It could be smell.

可能是气味。

Or in the physical case of the body, it is where you are at in space.

或者就身体的物理情况而言，它是你在太空中所处的位置。

So I'm feeling like I'm falling to the left.

所以我感觉我正在向左倾倒。

Therefore, I need to correct and move back to the right.

因此，我需要纠正并移回右侧。

So you don't get this with doing things like a hack squat on a machine.

所以在机器上做哈克深蹲之类的事情是不会得到这个的。

You get this typically from being outside.

这通常是在外面得到的。

So now you're smelling and seeing things.

所以现在你可以闻到并看到东西。

And you're also not landing with your foot in the exact same position on an even platform.

而且你的脚也不会以完全相同的位置降落在平坦的平台上。

We get this from things like sport.

我们从体育等事情中得到了这一点。

Now I'm not only exercising, but I'm reacting to the outside world.

现在我不仅在锻炼，而且还在对外界做出反应。

The ball is going over here, my opponent's going over there.

球往这边走，我的对手往那边走。

So it's very important, in my opinion, to have at least one session per week of exercise in which you are doing something that challenges proprioception.

因此，在我看来，每周至少进行一次锻炼来挑战本体感觉是非常重要的。

So how do I fold all of these best practices into one training program that's not 200 hours a week seven days a week?

那么，我如何将所有这些最佳实践整合到一个培训计划中，而不是每周 7 天、每周 200 小时呢？

That's what I've laid out to you.

这就是我给你安排的。

Make sense?

有道理吗？

So what I gave you is, let's start off with quarter number one of the year.

所以我给你的是，让我们从今年的第一季度开始。

So perhaps January through March or so-- and it doesn't have to be this long, but just as an example.

所以也许是一月到三月左右——而且不必这么长，但这只是一个例子。

You decide your goal is going to be to put some muscle mass on.

你决定你的目标是增加一些肌肉质量。

So we're going to prioritize adding muscle.

所以我们要优先考虑增加肌肉。

Now, within that, you're going to be bulking up, adding some muscle, but we're also going to be sleeping more.

现在，在此期间，你会变得更强壮，增加一些肌肉，但我们也会睡得更多。

We know we need extra recovery in this session.

我们知道本次训练需要额外的恢复。

And we need to go up in calories.

我们需要增加卡路里摄入量。

Now, this happens to work nice for a couple of reasons.

现在，由于几个原因，这种方法恰好有效。

But in that protocol, maybe we're going to do seven days or seven sessions a week of physical activity.

但在该协议中，也许我们将每周进行 7 天或 7 次身体活动。

Doesn't mean seven days.

不是说7天。

But maybe those sessions are something like I will do one indoor sport.

但也许这些课程就像我会做一项室内运动一样。

This could be basketball, could be any number of things.

这可能是篮球，也可能是任何事情。

So I got my sport ticked off, and it's indoors.

所以我开始了我的运动，而且是在室内。

Why?

为什么？

I'm in January to March.

我是一月到三月。

The weather's probably not great for most of the world.

对于世界上大部分地区来说，天气可能不太好。

So I'm not going to do as much outside activity.

所以我不会做太多的户外活动。

I'm going to do weights maybe three or four times a week, and then maybe two days a week I'll go for a long walk.

我可能每周会做三到四次举重，然后可能每周有两天我会去散步。

Again, we'll come back and I'll explain to you why I made all these individual choices so you're going to run that for the first quarter.

再次，我们会回来，我会向您解释为什么我做出所有这些个人选择，以便您在第一季度进行这些选择。

At the end of this quarter you're going to take a de-load week.

在本季度末，你将度过一个放松的一周。

Now, this could be fully off.

现在，这可能完全关闭了。

Maybe this is when you schedule a vacation.

也许这是你安排假期的时候。

Maybe this is backing off.

也许这就是退缩了。

Maybe you just keep your walks in and you spend the extra time on your family, or work, or whatever else we need to do.

也许你只是继续散步，把额外的时间花在家庭、工作或其他我们需要做的事情上。

So we've bulked up a little bit.

所以我们增加了一点点。

We spent 12 weeks adding some mass.

我们花了 12 周的时间增加了一些质量。

Now we're going to transition into quarter two, which is where we start to actually get lean.

现在我们将过渡到第二季度，这是我们开始真正变得精益的地方。

This is actually a pretty standard bodybuilding template, which is put on some mass first, and then you get lean after that.

这实际上是一个非常标准的健美模板，首先增加一些体重，然后再瘦。

So now we're going to get lean from April to June.

所以现在我们将从四月到六月变得精益。

We're going to bring calories down a little bit.

我们要稍微降低卡路里的摄入量。

So now we're actually going to play in a hypocaloric caloric state somewhat.

所以现在我们实际上要在低热量状态下进行比赛。

The days tend to get longer.

日子往往会变得更长。

So we're going to have more time to spend in the sun.

这样我们就有更多的时间在阳光下度过。

So we're going to shift a little bit from an indoor sport activity, like the example I said earlier was basketball, to maybe stand-up paddleboarding, or some other thing where you're actually getting your sport done, you're reacting, you're using proprioception, but now you're getting that sun in there as well because you have a greater opportunity to actually do so, and the weather probably is going to cooperate with you more often than it would in, say, February.

因此，我们将从室内体育活动（就像我之前说的篮球）转向站立式桨板运动，或者其他一些你真正完成运动的活动，你正在做出反应，你正在使用本体感觉，但现在你也在那里享受阳光，因为你有更多的机会真正这样做，而且天气可能会比二月份更频繁地配合你。

You then maybe going to pick a fitness or an exercise class.

然后你可能会选择健身或运动课程。

Any number of routines where you're with multiple people.

与多人一起进行的任意数量的例行公事。

And then, two days a week in addition to that, you're going to maybe lift some weights.

然后，除此之外，每周还有两天，你可能会举重。

So now, we've added some muscle.

所以现在，我们增加了一些肌肉。

Now we've got lean.

现在我们已经瘦了。

And all of a sudden, we're actually looking pretty good for the summertime.

突然之间，我们看起来真的很适合夏天。

Hmm.

唔。

Interesting.

有趣的。

Quarter three, July to September, we'll transition, and we'll try to get into great cardiovascular shape.

第三季度，七月到九月，我们将过渡，我们将努力进入良好的心血管状态。

So we'll transition more into some high intensity interval type of stuff more frequently.

因此，我们将更频繁地过渡到一些高强度间歇类型的东西。

We're going to maybe stay at maintenance calories now.

我们现在可能会停留在维持卡路里水平。

We spend a little bit of time hyper, then we went hypo, and now we're going to go back to maintenance and keep along.

我们花了一点时间处于亢奋状态，然后又处于低速状态，现在我们要回到维护状态并继续前进。

We're going to continue to choose some outdoor sports, but maybe you change it up.

我们将继续选择一些户外运动，但也许你会改变它。

Maybe you keep the same one.

也许你保留着同一个。

Maybe now we switch it out on the golf, or now we pick a pickleball, or we play basketball, but now we just do it outside.

也许现在我们把它换成高尔夫球，或者现在我们选择泡菜球，或者我们打篮球，但现在我们只是在外面做。

Any number of things you can do.

您可以做很多事情。

So maybe even we do a couple.

所以也许我们也会做一些。

Change it up.

改变它。

You do that twice a week.

你每周这样做两次。

You're spending more time in the sun now.

你现在在阳光下度过的时间更多了。

You're looking outside and you're seeing this great weather and you're not cooped up in a gym but you're getting your physical fitness in.

当你向外看时，你看到了这么好的天气，你并没有被关在健身房里，而是在锻炼你的身体素质。

That's also going to be aiding in your high intensity or your interval, your conditioning, because you're doing more stuff like that rather than lifting in a gym.

这也将有助于你的高强度训练、间歇训练、体能训练，因为你会做更多类似的事情，而不是在健身房举重。

And then, maybe you're actually going to do some track workouts.

然后，也许你实际上要做一些田径训练。

Maybe we'll do this on a bike, or we'll do some hill sprints outside, any number of things.

也许我们会骑自行车来做这件事，或者我们会在外面做一些山坡冲刺，等等。

And then we'll do that maybe twice a week.

然后我们可能每周这样做两次。

And then we'll still lift weights twice a week in our gym.

然后我们仍然每周在健身房举重两次。

The last quarter then is going to be October to December.

最后一个季度将是十月至十二月。

And we're going to transition there into more pure cardiovascular fitness.

我们将在那里过渡到更纯粹的心血管健康。

Because we're doing that, we're going to be working harder.

因为我们正在这样做，所以我们会更加努力。

And remember, cardiovascular training is generally expelling much more calories than lifting.

请记住，心血管训练通常会比举重消耗更多的卡路里。

So we're going to actually go up in calories.

所以我们的卡路里摄入量实际上会增加。

We're going to return to that.

我们将回到这一点。

And that works out kind of well, because I don't know if or not, but people tend to eat a little more calories from the months of, say, November through December.

这效果很好，因为我不知道是否如此，但人们往往会在 11 月到 12 月期间摄入更多的卡路里。

We're going to maybe hit the cardio machine once or twice.

我们可能会使用有氧运动器械一两次。

Now we're hopping on a StairMaster, a VersaClimber, more maybe get an assault bike going, something like that.

现在我们会买一辆StairMaster、一辆VersaClimber，更多的可能是一辆突击自行车，类似的东西。

Maybe hit some machines and do our lifting there.

也许会撞到一些机器并在那里做我们的举重工作。

Maybe we spent the rest of the earlier part of the year on barbells and dumbbells.

也许我们今年早些时候剩下的时间都花在了杠铃和哑铃上。

We'll transition to some machines.

我们将过渡到一些机器。

And then we'll still try to get outside and walk twice a week.

然后我们仍然会尝试每周出去散步两次。

And that gets us our outside activity, but it's not necessarily a structured program.

这为我们提供了外部活动，但它不一定是一个结构化的计划。

So we've got 15 minutes where the weather's breaking a little bit.

我们还有 15 分钟的时间，天气有些转坏。

So let's walk, get outside, and get a walk in.

因此，让我们步行，走出去，然后走进去。

So that's the overall structure of everything.

这就是一切的总体结构。

I would like to actually go back to the beginning now and walk through each one of these things in detail and explain why I chose certain things.

我现在想实际上回到一开始，详细介绍每一件事情，并解释为什么我选择某些事情。

I've kind of given some hints already.

我已经给出了一些提示。

But I think it'd be helpful to walk back to the beginning and start there.

但我认为回到起点并从那里开始会有帮助。

I thought for a moment that when we got to October, December, you were going to emphasize strength.

我想了一下，当我们到了十月、十二月时，你会强调力量。

And I'm wondering whether or not there's any incentive for training for strength October, December, so that when one arrives at the hypertrophy training January through March, we're that much stronger.

我想知道是否有任何激励措施来进行十月、十二月的力量训练，这样当人们在一月到三月进行增肌训练时，我们就会变得更强壮。

The idea being then there's more muscle to hold on to as one then tries to lose fat from April through June.

这个想法是，当人们从四月到六月尝试减掉脂肪时，就会有更多的肌肉可以保留。

And then July through September is the speed work.

然后七月到九月是速度工作。

Or is July through September the speed slash power phase of the program?

或者七月到九月是该计划的速度削减动力阶段？

So you should be fine there.

所以你那里应该没问题。

But you absolutely could alter any of these variables if you want to emphasize something more than other one.

但如果你想比其他变量更强调某件事，你绝对可以改变这些变量中的任何一个。

So say you actually felt like you ran through the fitness testing.

假设您实际上感觉自己已经完成了体能测试。

And you identified, actually, your endurance is pretty good.

而且你发现，实际上，你的耐力相当不错。

But you're struggling maybe with a little bit of strength and maybe a little bit of lower muscle mass.

但你可能会因为一点点的力量和一点点较低的肌肉质量而苦苦挣扎。

You could substitute quarter three or quarter four and say, one of those quarters will be strength.

你可以用第三季度或第四季度来代替，然后说，其中一个季度将是力量。

And then I'll do all of my conditioning in another quarter.

然后我将在另一个季度完成所有的训练。

And what you've really done is the programming is still fairly simple.

而您真正所做的是编程仍然相当简单。

You've just altered the priorities a little bit.

您刚刚稍微改变了优先级。

And therefore, you've altered the adaptation across the year.

因此，您已经改变了全年的适应情况。

And why this is really important, this template is meant to be something you can just run back year after year after year.

为什么这真的很重要，这个模板意味着你可以年复一年地运行。

And you make a subtle change like that.

然后你做出这样的微妙改变。

And now, over the course of five, 10, 20 years, you're going to be in a fantastic spot at the end.

现在，经过五年、十年、二十年的时间，你最终将处于一个绝佳的位置。

So you can make easy adjustments along the way as priorities pop up, as goals pop up.

因此，随着优先事项的出现、目标的出现，您可以在此过程中进行轻松的调整。

But you're going to be in a position where everything is-- there's nothing that's going to be lagging behind.

但你将处于一个一切都在的位置——没有任何事情会落后。

You'll be in a good spot.

你会处于一个好位置。

Most of your bases are covered to be pretty lean, have a good amount of muscle, and to be in great shape.

你的大部分基础都被覆盖得相当瘦，有大量的肌肉，并且身材很好。

So if you normally eat 2,500 calories throughout the day, you might add another 250 to 400.

因此，如果您通常全天摄入 2,500 卡路里热量，则可以另外添加 250 至 400 卡路里。

I'm not doubling calories.

我不会加倍卡路里。

I don't want you to be stuffing your face, hating food, feeling awful all day, and then putting on half of your weight as fat and half your weight as muscle.

我不希望你吃得饱饱的，讨厌食物，整天感觉很糟糕，然后体重的一半变成脂肪，一半的体重变成肌肉。

It is just technically hypercaloric because you're eating more, which is an absolute requirement for most people to add muscle.

从技术上讲，这只是高热量，因为你吃得更多，这是大多数人增加肌肉的绝对要求。

Some folks who have a high percentage of body fat and a low level of fitness training can actually get away with just being either isocaloric, technically, or even a little bit lower, and still adding some muscle while losing some fat.

一些身体脂肪含量高、健身训练水平低的人实际上可以通过等热量（从技术上讲）甚至低一点来摆脱困境，但仍然可以在减少一些脂肪的同时增加一些肌肉。

But for most folks, that's going to be challenging.

但对于大多数人来说，这将是一个挑战。

So you're going to want to be in a hypercaloric state.

所以你会想要处于高热量状态。

Another reason I put it in here is because, remember, people tend to make these extra calorie choices during this part of the year anyways.

我把它放在这里的另一个原因是，请记住，无论如何，人们往往会在一年中的这个时候做出这些额外的卡路里选择。

And so, you're playing into life is why I chose that.

所以，你正在融入生活，这就是我选择的原因。

It's like, hey, you can't restrict calories all the time.

就像，嘿，你不能一直限制卡路里。

It's really, really hard.

这真的非常非常难。

So maybe if we can put it calorie restriction during the phases of the year that's a little bit easier, and give you the freedom to have a little bit more calories during the phase of the year when you're probably going to want to do that anyways.

因此，如果我们可以在一年中的各个阶段限制卡路里摄入量，那就会容易一些，并且让您可以在一年中的某个阶段（当您无论如何都可能想要这样做时）自由地摄入更多卡路里。

Just make sure you're doing a style of training that supports that.

只要确保您正在进行的训练方式能够支持这一点即可。

So you're going to be trying to add muscle when you know you're going to be adding more calories.

因此，当您知道自己将增加更多卡路里时，您就会尝试增加肌肉。

We're going to be trying to really push the pace on our conditioning when we know we're going to be eating more calories anyways.

当我们知道无论如何我们都会摄入更多的卡路里时，我们将努力真正加快我们的调节速度。

And so, that is actually, in fact, exactly why I chose those goals for those times of the year.

因此，这实际上正是我在一年中的这些时间选择这些目标的原因。

It's because we're now playing into life a little bit more.

这是因为我们现在更多地融入生活了。

But we, again, certainly do not want to be eating to an excess or where it's causing some of the problems you mentioned.

但我们再次强调，我们当然不想吃得过多或导致您提到的一些问题。

We just need to be eating a little bit more.

我们只需要多吃一点。

The last point here is, the next phase, April to June, we know we're going hypocaloric.

最后一点是，下一阶段，四月到六月，我们知道我们正在低热量。

So it's always kind of nice to go, yeah, we're going to go in a little bit of a calorie deficit here.

所以，去那里总是很好，是的，我们会在这里出现一点卡路里不足。

But it's really just these few months.

但其实也只是这几个月而已。

And it's OK, because I spent the last six months where I wasn't restricting that much, and then one actually where I got to eat a little bit more.

没关系，因为在过去的六个月里我没有限制那么多，然后实际上我必须多吃一点。

And now, cool, not hard for me to convince somebody that to go we're going to bring the calories down right now, or in a month, in two months.

现在，很酷，对我来说说服某人我们要立即降低卡路里摄入量并不难，或者在一个月内，两个月内。

And it's just going to be this 12 or 16-week phase, or whatever you end up being in there.

这只是 12 或 16 周的阶段，或者无论你最终处于哪个阶段。

So those were some of the rationale that I was thinking of when I decided to do that.

这些是我决定这样做时所考虑的一些理由。

But thank you.

但谢谢你。

That's a very important point in terms of the hypocaloric.

就低热量而言，这是非常重要的一点。

It's not the dirty bulk.

这不是脏东西。

It's not the excess that a lot of folks will do.

这并不是很多人会做的多余的事情。

We've talked about this in some of the previous episodes.

我们在之前的一些剧集中已经讨论过这一点。

The nice part about hypertrophy training is you see your muscles growing right now.

肥大训练的好处是你现在就能看到你的肌肉在增长。

Where the endurance stuff tends to have a little bit more of a delayed gratification.

耐力的东西往往有更多的延迟满足。

So I'm going to give you a win early.

所以我会早点给你胜利。

Now, we're also going to be sleeping more.

现在，我们也会睡得更多。

Because we know-- and maybe we'll get into this in a future episode-- that sleep is absolutely critical to recovery and critical to growing muscle mass.

因为我们知道——也许我们会在以后的剧集中讨论这一点——睡眠对于恢复和增长肌肉质量绝对至关重要。

So you're going to emphasize sleep more during this part of the year also because the sun is very low.

因此，在一年中的这个时候，你会更加强调睡眠，因为太阳很低。

It's harder to sleep for a lot of folks longer when the sun is out for longer, especially if you don't have a perfect blackout curtain.

当阳光照射的时间较长时，很多人就很难睡得更久，尤其是如果你没有完美的遮光窗帘。

And so, you're just trying to play with the restrictions life gives you and optimize your scenario.

所以，你只是想尝试摆脱生活给你的限制并优化你的场景。

So the sun's probably not out very often.

所以太阳可能不会经常出来。

And especially, depending on where you live, if you're anywhere like where I grew up in the Pacific Northwest, it's going to be dark, and gray, and gloomy most of the day.

尤其是，根据你居住的地方，如果你像我在太平洋西北部长大的地方一样，一天的大部分时间都会是黑暗、灰色和阴沉的。

So it's not hard to convince you to go sleep a little bit more often.

所以说服你多睡一会儿并不难。

So we'll do that.

所以我们会这么做。

That's also, again, why I chose an indoor sport.

这也是我选择室内运动的原因。

That activity, you're going to not shoot yourself in the foot.

这项活动，你不会搬起石头砸自己的脚。

Being in the gym when it's cold and crappy outside is not that hard to convince yourself to do.

当外面又冷又破的时候去健身房并不难说服自己去健身房。

So you're going to be lifting your weights, say, four times a week.

所以你每周要举重四次。

And then, again, getting some outside time in the form of a walk so that you can do it in the middle of work if you have to, or catching 20 minutes here or there, whatever it needs to be.

然后，再一次，以散步的形式获得一些户外时间，这样如果有必要的话，你可以在工作中进行，或者随时随地抽出 20 分钟时间，无论需要什么。

The chances of you missing that walk are little.

您错过那次散步的可能性很小。

And you'll still get some outside time.

而且你仍然会有一些户外时间。

You've talked about the importance of getting sunlight in even if it is overcast.

您谈到了即使在阴天也让阳光照射进来的重要性。

So you can still nail all those boxes and be in a pretty good spot at the end of that quarter.

因此，您仍然可以钉住所有这些盒子，并在该季度末处于相当好的位置。

So moving on to quarter two then, April to June.

那么，接下来是第二季度，即四月到六月。

A lot of people want to look good during the summer months.

很多人都想在夏季保持良好的形象。

You're more likely to be outside.

你更有可能在外面。

You're more likely to have your shirt off because it's hot, because you're either on vacation, or going to the beach.

你更有可能因为天气热而脱掉衬衫，因为你要么在度假，要么要去海滩。

So let's play into that a little bit.

让我们稍微讨论一下。

Let's let people look a little bit better, if that's what they determine to be looking better, during the months when they're more likely to have that.

让我们让人们在更有可能变得更好的几个月里，让他们看起来更好一点，如果这是他们决定要看起来更好的话。

You're also more likely to have things like weddings over the summertime.

你也更有可能在夏季举办婚礼等活动。

People don't get married often in the winter.

人们很少在冬天结婚。

And so, people want to look good for these events.

因此，人们希望在这些活动中保持良好的形象。

So let's play into what a lot of people already want.

因此，让我们尝试一下很多人已经想要的东西。

And let's help you get leaner.

让我们帮助您变得更苗条。

Not a lot of holidays that involve eating during that phase.

在这个阶段，没有多少假期需要吃饭。

And so, you're not going to feel like you're missing out on a ton of life outside of maybe a few smaller holidays in that phase.

因此，在那个阶段，除了几个较小的假期之外，你不会觉得自己错过了很多生活。

The days are getting longer.

日子越来越长了。

And so, we're going to choose to get in the sun more often.

因此，我们将选择更频繁地晒太阳。

We can start getting a tan better.

我们可以开始更好地晒黑皮肤。

We can start getting ready for summer.

我们可以开始为夏天做准备了。

And so, that's is why we exchanged our indoor sport for an outdoor sport-- surfing, hiking, cycling outside, whatever the thing is you want to do.

因此，这就是为什么我们将室内运动改为户外运动——冲浪、徒步旅行、户外骑自行车，无论你想做什么。

There's tons of them.

有很多。

Kiteboarding, like I said, skateboarding-- there you go.

风筝冲浪，就像我说的，滑板——就这样。

Get out and start skating a little bit, whatever it needs to be.

走出去，开始滑一点，无论需要什么。

So we'll do that once a week or so.

所以我们会每周左右进行一次。

And then I actually threw in a fitness class here.

然后我实际上在这里参加了健身课。

And there's a couple of reasons.

有几个原因。

One, now it's sort of nice to take the pressure programming off.

第一，现在摆脱压力编程是件好事。

It's also nice to, if you've been lifting by yourself, to get in there and lift with somebody else.

如果您一直在独自举重，那么进入那里与其他人一起举重也很好。

It's also nice to now have some social interaction.

现在有一些社交互动也很好。

The gamification, the group, the scoring stuff that happens in fitness classes is very, very powerful.

健身课程中的游戏化、团体、评分等内容非常非常强大。

It tends to be somewhat fleeting.

它往往有些转瞬即逝。

So it won't last for a long time, for some people, others it does.

所以它不会持续很长时间，对于某些人来说，它会持续很长时间。

And so, if you pepper this thing in and you know you're going to join this activity class, even if it's not great and the program design isn't perfect, it's fine for 10 weeks.

所以，如果你把这个东西加进去，并且你知道你要参加这个活动班，即使它不是很好，项目设计也不完美，10周也没什么问题。

In fact, you may really, really enjoy it.

事实上，你可能真的非常喜欢它。

And also, again, it gives you something new to think about.

而且，它再次给你一些新的思考。

Music is on.

音乐响起。

You're out of your house if you're lifting at your house.

如果你在家里举重，你就已经走出家门了。

You're in a different part of the gym.

你在健身房的不同部分。

The schedule is a little tighter.

日程安排有点紧。

So you can't just go work out whenever you want.

所以你不能随心所欲地去锻炼。

You've got to show up when the class is going.

上课时你必须出现。

And you'll probably find that you just love it.

你可能会发现你就是喜欢它。

You also get some social interaction, which is something that's also very important that we haven't really discussed yet, if you're out playing basketball by yourself or whatnot.

你还会得到一些社交互动，这也是非常重要的事情，但我们还没有真正讨论过，如果你自己出去打篮球或其他什么的话。

So this is just another thing I'm trying to fold in that still allows you to check off multiple boxes of things that are healthy for you.

所以这只是我试图纳入的另一件事，它仍然允许您勾选多个对您健康的东西。

You've had episodes on the importance of social connection interaction.

您曾经历过有关社交联系互动重要性的剧集。

We talked about that in the quad breakdown of making sure you have relationship time and things like that.

我们在确保你有恋爱时间之类的四项细分中讨论了这一点。

So throwing in a fitness class and just doing, honestly, something quite different is pretty fun.

因此，参加健身课程，老实说，做一些完全不同的事情是非常有趣的。

But then, still, keeping two days a week where you're doing a traditional strength training thing so you have some quality control there.

但是，仍然每周保持两天进行传统的力量训练，这样你就可以进行一些质量控制。

Lastly, you can also then make sure you're hitting any specific movements or muscle groups that are very important to you.

最后，您还可以确保您进行了对您非常重要的任何特定动作或肌肉群。

So you don't get to control that in your fitness class.

所以你无法在健身课上控制它。

But now you can at least do the gym and make sure you hit that muscle group that you have an interest in it.

但现在你至少可以去健身房并确保锻炼到你感兴趣的肌肉群。

So now we're feeling pretty good.

所以现在我们感觉很好。

We're rolling into the summer.

我们即将进入夏天。

We're pretty lean.

我们还蛮瘦的

We're getting out in the sun a lot.

我们经常出去晒太阳。

We're bringing calories down a little bit.

我们正在稍微降低卡路里含量。

And we probably are feeling pretty happy.

我们可能感到非常高兴。

We're also not burnt out.

我们也没有精疲力尽。

We've done a lot of fun things.

我们做了很多有趣的事情。

And we've checked a lot of the boxes off for long-term development.

我们已经为长期发展勾选了很多选项。

We had a combination of specificity with exercise selection.

我们将针对性与运动选择相结合。

But we also folded in just a little bit of variation so we don't have to worry about overuse injury of doing the same machines, the same lift, months, and months, and months, after months, and slowly wearing down something if our technique isn't perfect.

但我们也加入了一点点变化，这样我们就不必担心由于使用相同的机器、相同的举重、几个月、几个月、几个月后过度使用而受伤，如果我们的技术不完美，就会慢慢磨损某些东西。

So now we're going to go into our quarter three, which is the summer months, basically, up here at least, July to September.

现在我们要进入第三季度，基本上是夏季，至少在这里，七月到九月。

We'll transition.

我们会过渡。

It's been a while since we've done some conditioning.

我们已经有一段时间没有做过一些调节了。

So we may have lost a little cardiorespiratory fitness.

所以我们可能失去了一点心肺健康。

We may have-- not feeling great anymore, maybe energy throughout the day stuff is starting to leak down.

我们可能不再感觉良好，也许全天的能量开始流失。

So we're going to get in shape.

所以我们要保持身材。

We're going to push our heart rate high.

我们将提高心率。

And we're going to bring the calories back up.

我们将恢复卡路里摄入量。

The summertime, 4th of July, other holidays like this where eating is involved, maybe you're going to sporting events and things like that.

夏季，7 月 4 日，其他像这样涉及饮食的假期，也许你会去参加体育赛事之类的事情。

Our sport choices is often going to be outdoors.

我们的运动选择通常是户外运动。

But in fact, what you'll notice here is, is I've ramped the sport choice up to twice a week.

但事实上，你会注意到，我已经将运动选择增加到每周两次。

And in fact, I would encourage you to do two different types of exercise.

事实上，我鼓励您进行两种不同类型的锻炼。

And one of the primary reasons for that is to spend more time outside.

主要原因之一是花更多的时间在户外。

A challenge we often see with people with exercises going, man, it's so nice outside.

这是我们经常在锻炼的人身上看到的挑战，伙计，外面真是太好了。

I can't go sit in the gym for 45 minutes.

我不能去健身房坐45分钟。

I don't have that much free time.

我没有那么多空闲时间。

And then, Huberman's over here telling me I need to get direct sunlight more.

然后，休伯曼在这里告诉我，我需要更多的阳光直射。

How am I going to fit this in?

我该如何适应这个？

Well, do your exercise outside.

好吧，去外面锻炼一下吧。

Enjoy it.

好好享受。

Now, if you live down here like us, you take sunshine for granted.

现在，如果你像我们一样住在这里，你就会认为阳光是理所当然的。

But a lot of people I know it's like, it's only nice for two and 1/2 months of the year.

但我认识的很多人都说，一年中只有 2 又 1/2 个月是好的。

Get outside.

到外面去。

So let's push more of our fitness training to outdoor activities.

因此，让我们将更多的健身训练推向户外活动。

These sports can be intense or not.

这些运动可以激烈也可以不激烈。

It could be go out there and swim hard.

它可能会去那里努力游泳。

Get in the ocean.

进入海洋。

You're going to do open ocean swimming instead of swimming in the pool indoors, or whatever the case may be.

您将在开阔的海洋中游泳，而不是在室内游泳池或任何情况下游泳。

So we're going to give ourselves more of a priority of being outside, looking-- we've looked pretty good.

因此，我们将更加优先考虑到外面去，看看——我们看起来相当不错。

We're a little tan.

我们有点晒黑了。

And we're enjoying all the benefits of training outside and the lack of structure.

我们享受着户外训练的所有好处，而且没有结构性。

Still, we have structured, but not so specific like the machines and the weights give us.

尽管如此，我们还是有结构的，但不像机器和重量给我们的那样具体。

Maybe even now we're doing some track workouts.

也许现在我们就在做一些田径训练。

So now we can do something like sprint the straightaways, walk the corners.

所以现在我们可以做一些事情，比如在直道上冲刺，在拐角处行走。

And we don't have to, again, do our conditioning on the same StairMaster, or machine, or whatever we're on.

而且我们不必再次在同一台 StairMaster、机器或任何我们使用的设备上进行调节。

So we're going to enjoy some stuff like that.

所以我们会享受这样的东西。

We're going to be athletic.

我们会变得有运动天赋。

We're going to run.

我们要跑。

We're going to move.

我们要搬家了。

We haven't talked about that yet.

我们还没有讨论过这个。

Everything has really been about structured exercise.

一切都与结构化锻炼有关。

Well, now we're going to do some sprint work.

好吧，现在我们要做一些冲刺工作。

We're going to get out and see that, which is a really important human quality that, I think, is important to not lose, is actually ability to sprint.

我们将出去看看，我认为这是一项非常重要的人类品质，重要的是不要失去它，它实际上是冲刺的能力。

So we'll do that.

所以我们会这么做。

And then we'll still make sure we lift twice a week for the same reasons I talked about in the previous phase.

然后我们仍然会确保每周举重两次，原因与我在上一阶段谈到的相同。

So we make sure we have some quality control there.

所以我们确保我们在那里有一些质量控制。

We maintain some of the muscle that we built in the quarter before.

我们保持了前一季度建立的一些实力。

We don't lose too much strength.

我们并没有失去太多的力量。

There is very good literature to suggest strength maintenance can be done in as little as five sets per week for a very long time, really up to eight-plus weeks if you do a little bit.

有非常好的文献表明，力量维持可以每周进行五组，持续很长一段时间，如果你做一点点的话，实际上可以长达八周多。

So you're touching it enough where you're not going to get really, really weak.

所以你已经足够接触它了，你不会变得非常非常虚弱。

But what you wouldn't want to do is go 12 or 16 weeks where you lifted no weights.

但你不想做的是连续 12 或 16 周没有举重。

And maybe you got in great shape, but you're going to feel very weak after that.

也许你的体形很好，但之后你会感觉非常虚弱。

So maybe that number could come down to one time a week if you really wanted it to.

因此，如果您确实愿意，也许这个数字可以减少到每周一次。

But one to two days a week where you're lifting the big exercises, the muscle groups and movements of interest, and you're good to go.

但每周有一到两天，你可以进行大型练习、肌肉群和感兴趣的动作，然后你就可以开始了。

Then, lastly, we roll into our final quarter, which is October to December.

最后，我们进入最后一个季度，即十月至十二月。

And we're going to really get in great shape.

我们将会真正保持良好的状态。

The sun is starting to come down.

太阳开始落山了。

We're rolling into the holidays.

我们即将进入假期。

Weather's getting worse.

天气越来越糟了。

We may have other outdoor activities we want to do, like, in my case, you're going on a hunting trip, you have some travel, conferences, whatever the case may be.

我们可能还有其他想做的户外活动，比如，就我而言，你要去狩猎旅行，你有一些旅行、会议，无论是什么情况。

And so, we're going to choose an indoor sport.

所以，我们要选择一项室内运动。

And I love combat sports.

我喜欢格斗运动。

So the example I gave earlier was jujitsu.

所以我之前举的例子是柔术。

Or maybe you just transition your basketball to inside, or your pickleball comes inside, or whatever it happens to be.

或者也许你只是将​​篮球转移到内侧，或者你的泡菜球进入内侧，或者无论发生什么。

And you're still going to have that twice a week.

而且你仍然每周两次。

And then, maybe instead of the track workout outside, you do that same workout indoors, now back on some sort of machine or something like that.

然后，也许你不用在室外进行跑道锻炼，而是在室内进行相同的锻炼，现在回到某种机器或类似的东西上。

Our weights are actually now down to once a week because we're really pushing the pace on cardiovascular.

我们的体重现在实际上已降至每周一次，因为我们确实在加快心血管方面的步伐。

We're doing once a week to maintain it, to not lose, and get too far behind.

我们每周都会做一次来维持它，以免失败或落后太多。

But we really want to bring up our VO2 max.

但我们确实想提高最大摄氧量。

We want to bring up our efficiency, our cardiac output, and everything like that.

我们希望提高我们的效率、心输出量等等。

And we're still going to now walk twice a week so that we get something outside.

现在我们仍然每周步行两次，这样我们就可以到外面去吃点东西。

And I talked about why, again, it's nice to have that flexibility of not having to train outside, because now you got to warm up and do all those things.

我再次谈到了为什么拥有不必在户外训练的灵活性很好，因为现在你必须热身并做所有这些事情。

We just get out and get a walk in.

我们只是出去散步。

You still get the outdoor experience.

您仍然可以获得户外体验。

So we run through that entire thing.

所以我们经历了整个事情。

And then you just start back the next year.

然后你明年就可以重新开始。

Ideally, again, at the end of every quarter, you take a week off.

理想的情况是，在每个季度末，你可以休息一周。

Whether that is a true full week off, which I'm fully supportive.

这是否是真正的一周休息，我完全支持。

I mean, friends, we're only talking about four off weeks a year.

我的意思是，朋友们，我们只谈论一年中的四个星期休息时间。

That's absolutely fine.

那绝对没问题。

Or it could even be a slight de-load week if you want it to be.

或者，如果你愿意的话，这甚至可能是一个轻微的减负周。

So we shouldn't run into too many issues of overuse.

所以我们不应该遇到太多过度使用的问题。

We have a lot of variety.

我们有很多种。

We get a lot of movement patterns in because we're mixing in sport with machines and dumbbells.

我们加入了很多运动模式，因为我们将机器和哑铃混合在运动中。

We're mixing in social interaction.

我们正在融入社交互动。

We're mixing in the sun.

我们在阳光下混在一起。

We're mixing in enjoyment.

我们沉浸在欢乐之中。

We're mixing in fat loss, strength, hypertrophy, some cardiovascular endurance.

我们混合了减脂、力量、肥大和一些心血管耐力。

We're mixing in calories in high, we're mixing a little bit of calories low.

我们混合高卡路里，我们混合一点低卡路里。

And we're trying to hit as many of these nodes as possible.

我们正在尝试尽可能多地触及这些节点。

If you also wanted to cut each one of these a little bit short and repeat your fitness testing at the end of every quarter, you could.

如果您还想将每一项都缩短一点，并在每个季度末重复您的体能测试，也可以。

I would probably recommend doing it at least once a year.

我可能会建议每年至少进行一次。

Perhaps doing it maybe the third week of December or so.

也许会在十二月的第三周左右进行。

So you run that testing.

所以你运行该测试。

That's your last week of training.

这是你训练的最后一周。

Then you get to go on your vacation break.

然后你就可以去度假了。

You come back at the beginning of the year.

年初你就回来了。

You've got new goals, new targets and you go.

你有了新的目标，新的目标，然后你就可以出发了。

If you want to repeat it twice a year, do the same sort of thing at the end of June.

如果您想每年重复两次，请在六月底做同样的事情。

It's fine.

没关系。

I know I laid these out as quarters, which is generally 12 weeks, with one back-off week.

我知道我将这些安排为季度，通常为 12 周，其中有一个回退周。

But if you wanted to make it nine weeks and a testing week, and then a back-off, or 10 weeks, it's fine.

但如果你想让它持续九周，然后测试一周，然后推迟，或者十周，那也可以。

It's close enough.

已经足够接近了。

So the last little thing I want to say is, let's assume you're doing the 12 weeks.

我想说的最后一点是，假设您正在做这 12 周。

And you're going to have a back-off week at the end of the 12 weeks.

在这 12 周结束时，你将有一个休息周。

I would actually still then recommend having at least one back-off week halfway through.

实际上我仍然建议在中途至少休息一周。

So it would look like this.

所以它看起来像这样。

Five weeks hard where you're progressing.

五个星期的努力，你正在进步。

You're going up, up, up, up, up.

你正在上升，上升，上升，上升，上升。

Every week you're either increasing volume intensity like we talked about a few minutes ago.

每周你要么增加训练强度，就像我们几分钟前谈到的那样。

Then week six, de-load.

然后第六周，放松。

Go down to 70% volume intensity.

降低至 70% 的音量强度。

Come back.

回来。

Go hard for five more weeks.

再努力五个星期。

And now, week 12 is your true off week where you, again, take the whole thing off.

现在，第 12 周是你真正的休息周，你再次把一切都放下。

If you do that, you now have four weeks a year where you're totally off.

如果你这样做，那么你现在每年有四个星期完全休息。

You have four weeks a year where you're really backing down.

一年中你有四个星期是真正退缩的。

And you just have five-week segments all year round where you're just going to push it hard for five weeks.

全年只有五周的时间段，你需要努力坚持五周。

You're going to get a break.

你要休息一下了。

You're going to reset, and you're going to transition a little bit.

你将要重新设定，并且要进行一点转变。

Now, as I started this conversation off with, there are many ways you could structure your training program throughout the year and hit those primary goals we talked about of looking fantastic, feeling amazing, and being able to do that your entire life.

现在，当我开始这次谈话时，有很多方法可以让你构建全年的训练计划，并实现我们谈到的主要目标，即看起来棒极了，感觉棒极了，并且能够在一生中做到这一点。

All I can tell you, though, is I know this model works.

不过，我只能告诉你，我知道这个模型是有效的。

Because we've done this a lot with our clients in our rapid health optimization program.

因为我们在快速健康优化计划中与客户一起做了很多这样的事情。

And this spans everything from 25-year-old folks who are competing in the Boston Marathon to a lot of individuals who have never exercised before, who maybe have done a little bit of exercise.

这涵盖了从参加波士顿马拉松比赛的 25 岁年轻人到许多以前从未锻炼过、可能做过一点锻炼的人。

In fact, it's quite literally all three of the buckets you laid out.

事实上，它确实是您布置的所有三个桶。

We've had clients in all of those areas, both men and women, young and old.

我们在所有这些领域都有客户，无论男女、年轻还是年长。

And we've had a tremendous amount of success transforming their lives using a very similar model to what I just laid out.

我们使用与我刚刚提出的非常相似的模型，在改变他们的生活方面取得了巨大的成功。

And here, again, I think of the person who really loves to swim.

在这里，我再次想起了那个真正热爱游泳的人。

They have a low barrier of entry to the pool or to the ocean.

它们进入泳池或海洋的门槛较低。

They love being in the water.

他们喜欢呆在水里。

I am not one such person.

我不是这样的人。

I like being in the water, but I don't motivate to drive to the pool or to bike to the pool or to get into the ocean that often.

我喜欢在水中，但我没有动力经常开车去游泳池或骑自行车去游泳池或进入大海。

Once I do it, I enjoy it.

一旦我这样做了，我就会享受它。

But for me it's running and lifting weights.

但对我来说，就是跑步和举重。

And it has been for a very long time.

而且这种情况已经持续很长时间了。

I have a family member, close family member, who doesn't really like, quote unquote, exercise, but loves dance and dancing.

我有一个家庭成员，亲密的家庭成员，他不太喜欢运动，但喜欢跳舞。

Going out dancing, yes, but dance classes in particular.

出去跳舞，是的，但尤其是舞蹈课。

I can tell you right now that I'm personally going to modify my schedule according to this four quarters per year.

我现在可以告诉你，我个人将根据每年的这四个季度来修改我的日程安排。

It actually works because I've mostly been on the quarter system in academics for a very long time.

它实际上是有效的，因为我在学术界很长一段时间以来一直采用季度制。

I was at a university that had a semester system once.

我所在的大学曾经实行学期制。

But this quarter system is actually the one that we follow academically.

但这个季度制实际上是我们学术上遵循的。

So that's one reason why it's a natural fit for me.

这就是它自然适合我的原因之一。

I confess that I typically don't vary up the proportions of endurance to resistance training.

我承认我通常不会改变耐力训练与阻力训练的比例。

I tend to keep those about three and three across the week.

我倾向于在一周内保持大约三到三。

Three resistance training sessions, three, let's call them cardio sessions.

三个阻力训练课程，三个，我们称之为有氧运动课程。

But each one designed to achieve a different adaptation.

但每一种设计都是为了实现不同的适应。

And I've now altered those even further based on your recommendations in this episode and previous episodes.

现在，我根据您在本集和前几集中的建议进一步修改了这些内容。

But what I have not done is to really think about de-load and to really stick to the structure that I set out to accomplish across the year.

但我还没有真正考虑减负并真正坚持我计划在一年内完成的结构。

On the topic of de-load, for me, the de-load has been when I get overwhelmed with work, or I've gotten sick.

关于减压这个话题，对我来说，减压就是当我因工作而不堪重负，或者我生病了的时候。

I don't tend to get sick that often.

我不太容易生病。

But every once in a while I get knocked back with a cold or a flu.

但每隔一段时间我就会因感冒或流感而受到打击。

Once every three or four years I seem to really get hammered with a fever-inducing something or other.

每三四年一次，我似乎真的会因为发烧的原因而受到重创。

And then I'm bedridden for a couple of days.

然后我就卧床不起几天了。

And then I'm back at it.

然后我又回来了。

And I tend to come back rather slowly.

而且我往往会很慢地回来。

And that tends to be my week off.

这通常是我休息的一周。

But I'm beginning to wonder whether or not part of the reason I hit those streaks of being overwhelmed by sickness or by stress is that I have not done a de-load period.

但我开始怀疑，我之所以会被疾病或压力压垮，部分原因是否是因为我没有度过一段放松期。

So one of the things that I'm going to immediately implement is a periodic de-load according to the program that you described.

因此，我要立即实施的一件事是根据您描述的程序定期卸载。

And I'm also going to start matching my specific goals for each quarter with time of year.

我还将开始将每个季度的具体目标与一年中的时间相匹配。

I don't think I've done that.

我不认为我这样做过。

And it's not because I live in California.

这并不是因为我住在加利福尼亚州。

And by the way, folks, there are temperature variations and amount of light across the day variations in California as well, although they are not as dramatic as they would be near the North Pole, for instance.

顺便说一句，各位，加利福尼亚州白天也存在温度变化和光量变化，尽管它们不像北极附近那样剧烈。

And I am going to be very dedicated, very disciplined about sticking to a program for three months devoted mainly to hypertrophy, then a three-month program devoted to fat loss, then a program devoted to aerobic output, and then one devoted to endurance.

我将非常专注、非常自律地坚持为期三个月的主要针对增肌的计划，然后是为期三个月的针对减脂的计划，然后是针对有氧输出的计划，然后是针对耐力的计划。

Although I must say, it's very tempting for me to do a very specific strength-dedicated portion.

尽管我必须说，对我来说，做一个非常具体的力量专用部分是非常诱人的。

I'm hoping this next year, because we're just on the cusp of a new year, will be the first year in which I don't find myself getting some bug, or virus, or whatever it happens to be from time to time and having to back off on training for that reason.

我希望明年，因为我们正处于新的一年的风口浪尖，这将是我发现自己不会时不时地感染一些错误、病毒或其他任何东西而不得不放弃训练的第一年。

And that prompts a question.

这就提出了一个问题。

And it's something that I want to get into in more detail with you when you describe recovery-- an upcoming episode.

当你描述康复时，我想与你更详细地讨论这一点——即将到来的一集。

But a couple of quick questions.

但有几个简单的问题。

Maybe there are some short or short-ish answers you could provide.

也许您可以提供一些简短或简短的答案。

If I'm not feeling well, like I really had a poor night's sleep.

如果我感觉不舒服，就好像我真的睡不好一样。

Maybe just two to four hours of sleep for whatever reason.

无论出于何种原因，可能只睡两到四个小时。

Train or don't train?

训练还是不训练？

That's the first question.

这是第一个问题。

Second question is, if I'm starting to feel a little bit of a throat tickle, and I'm in that phase of denial, like I don't get sick, I'm not getting sick.

第二个问题是，如果我开始感到喉咙有点痒，并且我处于否认阶段，就像我没有生病一样，我没有生病。

And would I be better off bundling up some hot liquids, getting into bed, sleeping in a little bit more, et cetera, and protecting myself against that, or would I be better off training?

我最好带上一些热液体，上床睡觉，多睡一会儿，等等，并保护自己免受伤害，还是训练会更好？

And if I've-- and then the third question is-- if I've already succumbed to a bug, but it's not a severe bug.

如果我——然后第三个问题是——如果我已经屈服于一个错误，但它不是一个严重的错误。

I don't have elevated body temperature.

我的体温没有升高。

So no fever.

所以没有发烧。

I'm not hacking up, not productive cough or anything like that.

我没有咳嗽，也没有咳嗽或类似的事情。

But I'm feeling just kind of not well, head cold-ish sort of thing comes to mind, and it's not seasonal allergies, train or don't train, leaving aside the point of whether or not I'm in a position to get anyone else sick.

但我感觉有点不舒服，脑子里浮现出头冷之类的东西，这不是季节性过敏，训练或不训练，先不考虑我是否会让其他人生病。

Because obviously that's a bad idea.

因为显然这是一个坏主意。

If it is a crummy night of sleep, and I am in a phase of training in which we are trying to cause adaptation, I have a lot of space in my schedule, and I'm really using this time to make progress because I know coming up soon my schedule will change and my time to train will go down.

如果这是一个糟糕的睡眠之夜，而我正处于我们试图引起适应的训练阶段，那么我的日程安排中有很多空间，我真的会利用这段时间来取得进步，因为我知道很快我的日程安排将会改变，我的训练时间将会减少。

I'm still training.

我还在训练。

I might use a bunch of tricks that we have for feeling better instantaneously.

我可能会使用一些我们拥有的技巧来立即感觉更好。

We call these little hacks.

我们称这些为小技巧。

These are acute hacks.

这些都是尖锐的黑客行为。

These are not chronic hacks.

这些并不是长期的黑客行为。

I'm going to push the pace.

我要加快步伐。

If it is really close to a de-load week.

如果真的接近减载周的话。

Say it's Wednesday and I start my de-load next week.

假设今天是星期三，我下周开始减负。

Or this is not one bad night of sleep, this has been four bad nights of sleep in the last five days.

或者这不是一晚睡不好，而是过去五天里有四个晚上睡不好。

This has been six kind of crummy nights over the course of the last nine, and you're starting to see a larger pattern, then that's a different answer.

在过去的九个夜晚里，有六个糟糕的夜晚，你开始看到一个更大的模式，那么那就是一个不同的答案。

So the question we're going to ask ourselves is, is this acute?

所以我们要问自己的问题是，这很严重吗？

Or is this a tendency, or actually a chronic thing?

或者这是一种趋势，或者实际上是一种长期现象？

If it's acute, and we're close, we're going to train through it.

如果情况很严重，而且我们已经很接近了，我们就会通过训练来克服它。

If it's acute and this is not a phase of training when we're trying to really push, then maybe we back off a little bit.

如果情况很严重，而且这不是我们真正努力推动的训练阶段，那么也许我们会稍微退缩一点。

If it's the opposite though, we need to probably make some changes and give ourselves some recovery.

如果情况恰恰相反，我们可能需要做出一些改变，让自己得到一些恢复。

This may include anything from a moderate training session, maybe I'm going to go in the sauna and sit through that, and then do some breathing drills and some mobility stuff.

这可能包括适度的训练课程，也许我会去桑拿房坐下来，然后做一些呼吸练习和一些活动能力的训练。

Great.

伟大的。

Maybe I'm going to go to the gym and ride the bike at 50% heart rate.

也许我会去健身房，以 50% 的心率骑自行车。

Something restorative like that.

诸如此类的恢复性东西。

Gives you a little bit of energy but doesn't beat you down.

给你一点能量，但不会让你失望。

That's probably where we're learning.

这可能就是我们正在学习的地方。

If you're feeling sick and you think it's coming, I'm probably going to do option two as well, which is some sort of restorative training.

如果你感觉不舒服并且你认为它即将到来，我可能也会做第二个选择，这是某种恢复性训练。

So again, this tends to be moderate.

同样，这往往是温和的。

Could be weights.

可能是重量。

Could be any of the stuff.

可以是任何东西。

Maybe you're going to go out for your swim or whatever.

也许你要出去游泳或者其他什么。

But we're not going to push past probably about 70%.

但我们不会超过 70% 左右。

We can absolutely induce immunosuppression with excessive training.

我们绝对可以通过过度训练来诱发免疫抑制。

And so, you may want to walk out of that.

所以，你可能想摆脱这种情况。

The last case, which was, I think, phase number three, you said there, which is, I got a pretty gnarly cold right now.

最后一个病例，我认为是第三阶段，你在那里说的，也就是说，我现在感冒得很厉害。

Am I going to train?

我要去训练吗？

Most of the time for most people, I'm just going to say, just shut it down.

大多数时候，对于大多数人来说，我只想说，把它关闭即可。

Get out of there.

离开那里。

If you're not going to be able to get productivity done there, you may be better off either going and sleeping, catching up on work doing other stuff.

如果你在那里无法提高工作效率，你最好要么去睡觉，然后去做其他事情。