How To Build Body Like Ryan Reynolds?如何建立的機構，像瑞安雷諾茲？

Holy Protein Shake.聖蛋白搖。 That last photo, looks like he has only 3-5% body fat.這最後照片，看起來他只3-5％的身體脂肪。 His delts really shrunk the most.他delts真正縮小了大部分。

great tips..偉大的秘訣.. ;-) ;-)

Wow, so thats how he did it.哇，所以多數民眾贊成他是怎樣做到。 I couldn't believe the first time i saw him in Blade Trinity, wondered if it was really the same guy from 2 guys, a girl and a pizza place and Van Wilder我簡直不敢相信我第一次見到他在刀片三位一體，不知道是否真的是同一個人，從2傢伙，一個女孩和一個比薩餅地點和留級之王

nice tips and nice abs.好技巧和漂亮絕對值。

One thing about abs, does one with flabby stomach, have to keep doing the abs exercise and do cardio to slowly reduce the fat and only this way will help?一件事情是絕對值，也一肚子的鬆弛，還需要繼續鍛煉和的絕對值不心慢慢減少脂肪，只有這樣，才能幫助？

I have not had much weight training lately, apart from doing body combat and the light sit up and push up during the conditioning track.我沒有太多重量訓練最近，除了做身體打擊和光坐起來，推動了在空調的軌道。 I lost weight mostly on my arms, but abs wise its less.我掉了體重大多在我的懷裡，但絕對值明智的少。

I did body combat minimum 3 times a week and can be up to 5 times max a week.我身體打擊最少3次，每週最多只能有5次最大一個星期。 The other days are rest day, and 1 day for swimming.其他天休息一天，一天游泳。

Combat: mon, wed, sat OR mon, wed, fri, sat, sun.戰鬥：星期一，三，六或逢星期一，三，五，六，太陽。
swim: thursday游泳：2009
tuesday: break星期二：休息

So far I only able to maintain my weight and my waist size is slowly decreasing.到目前為止，我只能夠保持自己的體重，腰規模逐漸減少。 But the fat in stomach and waist at the back has gone nowhere.但是脂肪在腹部和腰部後面已經沒有出路的。

Any tips?任何提示嗎？ :) Thanks. ：）謝謝。

umm, great inspiration!烏姆，巨大的動力！ i have been working out for some time, but haven't been pushing myself..我已經制定了一段時間，但尚未推動我..

tks for sharing.韓國社交協會分享。

=) =）

Great tips MUN, thanks.偉大的秘訣屯門感謝。 He still looks hot either ways bulky build or slimmer look :).他看起來依然炎熱或者體積的方法建立或更薄看看：）。 Any girl you can think of and show us her tips too?任何女孩你能想到的和我們展示她的秘訣嗎？

Madonna mama!麥當娜媽媽！ wow larger than life eh?哇大於生活吧？ Great!偉大的！ I am looking forward to read about her Mun, amazing body at her age, I also think its due to her diet as well find out the lot for us please, thanks Mun.我期待著看她的門，驚人的身體在她的年齡，我也認為，由於她的飲食以及找出很多事情等著我們，請，謝謝門。

Hi Mun,喜門，

Thanks.謝謝。 So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes?所以，也許我應該補充2至3節的重量訓練對其他日子我不會那麼做身體戰鬥班？

Mon, wed, sat, sun – body combat星期一，三，六，日-身體作戰
Tues, thurs, fri – weight (+swim on thurs)週二，週四，週五-重量（+游泳上週四）

Hope to loose more weight and tone up better.希望更寬鬆的重量和語調得更好。 Keep up the good job.保持良好的工作。

I wonder: Where did you get this information?我想：你從哪裡得到這個信息？ And also, do you happen to know his before and after stats?也是，你知道他發生前後的統計資料嗎？ Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning.因為我的飲食信息輸入到fitday，他顯然少吃熱量比他在燃燒。 So, in my opinion he must have lost at least some weight doing that program.所以，我認為他必須至少失去了一些體重這樣做程序。

Hey Surfnux,嘿Surfnux，

In the past I used to do aerobic training 6-7 times a week, and found my fat % (I use a fat % scale) was not shifting.在過去，我過去做有氧訓練，每週6-7次，並找到了我的脂肪％（我使用的是脂肪％計算）未發生變化。 I tried this for nearly 1 year.我嘗試這近1年。

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : )當我換上完全重量訓練（每週5次），我的脂肪％下降，並一直保持這樣-它的工作：）

Of course, you can try a mix between the two, but I just went straight for the weights.當然，您可以嘗試混合兩者之間，但我只是徑直的重量。

And Mun, I agree with your no carbs after 8pm.和門，我同意你的晚上八時後沒有碳水化合物。 I have always noticed that if I don't have a carb snack after dinner, that my fat % is easy to control with exercise.我一直注意到，如果我沒有碳水化合物的點心晚飯後，我的脂肪％易於控制工作。 So everyone, take notice of this tip : )所以每個人都需要特別注意這個提示：）

when you eat so much eeg i believe everypeople can like Ryan Reynolds.當你吃這麼多，我相信everypeople腦電圖可以像瑞安雷諾茲。 am i wrong?我錯了？

and don't forget, most importantly the cycle of deca!不要忘記，最重要的是週期的十溴！

“He lifted heavy weight to build the mass. “他舉起的重量建設質量。 Therefore, it is the typical 8 to 12 repetitions per set.”因此，它是典型的8至12每套重複。“

You're kidding right?你在開玩笑吧？ Heavy weights is not 8 to 12 reps.重物不8至12名代表。 Heavy weights is 5 reps or less.重物是5代表或更少。 It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps.這是一個恥辱的人認為他們會“重”做3-4套10代表。 Go HEAVY and do 5 sets of 5 reps.去重，做5套5代表。 If you haven't done it before, you'll be amazed how much faster your muscles grow.如果你還沒有這麼做過，你會驚奇地發現你的肌肉更快速增長。

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass.對不起弗蘭克8-12銷售代表是最好的數額建立散裝肌肉。 Doing less reps than that is best for building STRENGTH, not mass.少做銷售代表比是最好的建設力量，而不是質量。 The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos.另外很重要的，當然是你的混合日常鍛煉每隔幾週，做不同的演習不同的速度。

A stronger muscle = a bigger muscle.更強的肌肉=更大的肌肉。 You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards.你是一個標準的延續神話舉重，但你確實有倒退的神話。 The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass.神話去銷售代表高和低體重將有助於建立的定義，並降低銷售代表和更高的權重將建立質量。 The fact is that heavy weights, the kind that requires fewer reps because it's not physically possible for you to do that much weight at 8-12 reps, will build strength and size (which should be obvious because if your muscles are getting stronger, they're getting bigger).事實上，重物，那種需要更少的銷售代表，因為它不是身體有可能為你做那麼多體重8-12銷售代表，將建立強度和大小（這應該是顯而易見的，因為如果你的肌肉越來越強，他們'重越來越大）。 Definition is added by reducing your body fat.定義你的加入，減少體內脂肪。 Higher reps that you are recommending are better for muscle endurance.高級銷售代表，你有更好的建議是肌肉耐力。 So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY.因此，我堅持我說（和15年經驗），如果你想獲得大國和強國，請重。

“A stronger muscle = a bigger muscle.” “強者肌肉=更大的肌肉。”

My stats say otherwise.我的統計說，並非如此。 I'm “scrawny”, I'm significantly stronger than 2 months ago when I started according to written down stats of what I could do then and what I can do now and my measurements.我是“骨瘦如柴”，我是大大高於2個月前，當我開始寫下據統計什麼，然後我能做什麼我可以做，現在我的測量。 Some area's have gotten bigger, some have gotten smaller.有些地區的已經變得更大，有些人變得更小。 In general I can lift twice the weight I was capable of lifting when I started, which has not translated into an increase in size in a few area's總的來說，我可以提升兩倍的重量，我能當我開始解除，而沒有轉化成規模的增加，在一些地區的

hey there, ive been working out for almost a year now.嘿那裡，香港專業教育學院的工作進行了將近一年了。 i've gained muscle as i was comparing previous photos to the recent one.我已經獲得了肌肉，因為我是比較以前的照片最近之一。 however, my arms doesnt look defined at all.然而，看看我的手臂doesn't定義的。 especially my delts, it looks as if ive bigger biceps and tricpes compared to my delts.is this due to my eating plan or my workout plan?特別是我的delts，看來，香港專業教育學院更大的二頭肌和tricpes相比，我delts.is這個因為我吃我的訓練計劃或計劃？ any advice pls?偏最小二乘任何意見？

whatever moron thinks that the heavier you lift is when you gain more muscle your ignorant of that which you speak… hypertrophy phase which is 8-12 reps is the phase in which you gain the most muscle.任何白痴認為你舉起更重的是，當你獲得更多的肌肉你不了解你說的是...肥大的階段，是銷售代表是8-12階段，你獲得的最肌肉。 4 to 6 is for strength gains… not mass and or muscle gains retard 4到6是實力群眾利益...不和或肌肉增長減緩
go ahead google it… youll feel like you should…stupid谷歌繼續進行它...剎那間覺得你應該...愚蠢

and again ryan put on weight took creatine ate right blah blah blah but as far as toning reducing the carbs, same 1g/pr lb. (protein) and doing reps of 12- 20 which will show definition, taking a low strength fat burner then whenever you plan to show the results take a diaretic everyday for a week because this alters the bodies water concentration in certain areas… again showing even more definition … Ryan took diaretics the whole week of the movie shoot so obviously they work well並再次瑞安增加體重吃了肌酸的權利等等等等等等，但據調子降低碳水化合物，同時1g/pr英鎊（蛋白質），做銷售代表的12 - 20將顯示的定義，採取強度低脂肪的燃燒器則每當你計劃的結果表明，每天採取diaretic一個星期，因為這改變了水的機構集中在某些領域再次顯示...更...瑞安定義了diaretics了整整一個星期的電影拍攝工作，使他們也很明顯

Here you go, particularly pay attention to myth #1.在這裡，您去，特別要注意的神話＃1。 Don't know who Chad Waterbury is?不知道誰是乍得沃特伯里？ Didn't think so… google him.不這麼認為...谷歌他。 Check out his credentials.退房國書。 What are yours?什麼是你？

http://www.t-nation.com/readArticle.do?id=459889 http://www.t-nation.com/readArticle.do?id=459889

And you think 20 reps is what makes definition? 20，你覺得是什麼使銷售代表的定義？ Wrong.錯誤的。 Losing fat… that's what makes definition.失去脂肪...這就是使定義。

Oh, and you might want to refrain from the name calling.哦，您可能希望避免的謾罵。 It doesn't make anyone sound intelligent.它不會使任何人聲音聰明。

im not taking sides, but frank if you look at the reference from the page you list youll see that its from 1993…and if you know anything about the gym and health you would know it the information on it is always changing即時不偏袒任何一方，但坦率如果你看看參考從你列出的網頁你所能明白，它從1993年...如果你知道任何有關的健身房和健康你會知道它的信息總是變化

so im going to agree with lance paul and kw所以即時不會同意槍保羅和千瓦

The reference you're looking at was for myth #3.參考你看是為神話＃3。 The article was posted on 10/10/02.這篇文章被張貼在10/10/02。 See看見 http://www.t-nation.com/newchives.jsp?y=2002 http://www.t-nation.com/newchives.jsp?y=2002 . 。 And the myths are still valid today.而神話今天仍然有效。

Ever seen the guys on “World's Strongest Man”?見過的球員在“世界最強壯的人”？ They're HUGE.他們是巨大的。 We're talking 300+ pounds on some of them.我們所說的300多磅，其中的一些。 Have a look at them:有一個看他們： http://images.google.com/images?hl=en&q=world%27s+strongest+man&btnG=Search+Images&gbv=2 http://images.google.com/images?hl=en&q=world％-27 + +最強的男子＆btnG =搜索+圖片及肝炎病毒= 2 . 。 Obviously, they lift for strength.顯然，他們舉起的力量。 According to the people here, they shouldn't be that muscular, just strong.據這裡的人們，他們不應該是肌肉，只是堅強。

well honestly at this point im looking to get more strength out of my muscles and less mass because frankly im 15 and since iv started working out my arms have gotten huge but i cant really bench as much as you think i would be able to並誠實地在這一點上即時希望獲得更多的力量走出我的肌肉，減少群眾因為坦率地說，自15即時四開始工作了我巨大的武器已變得但是i言不由衷真的替補多達你以為我就可以

I don't know about any references.我不知道任何引用。 I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size.我本來是做銷售代表12月15日，它讓我強，但我並沒有增加肌肉的大小。 I moved to 8 reps and I got bigger.我搬到8銷售代表，我越來越大。 That's from personal experience.這是從個人經驗。

I'm going to believe the first person that posts a photo of his body (with or without face).我要相信第一人的崗位，他的身體照片（有或沒有臉）。 Armchair commenting is no use..扶手椅評論是沒有用的..

Hey guys…this is really urgent.嘿傢伙...這實在是當務之急。 im in need of a good delts workout.即時需要一個良好的delts鍛煉。 i still do not see splits on my arms or in other words great definition with size..我還沒有看到我的胳膊上拆分或其他詞句的定義與規模.. any workout comments?任何鍛煉的意見？ do help me out..不幫我.. thanks peeps !!謝謝偷看！

What about cardio?怎麼樣心？ If I follow this workout and diet plan should I do a lot of cardio now or should I wait until the trim down stage?如果我遵循此鍛煉和飲食計劃，我應該做很多的心現在還是我應該等到減磅階段？

I think cardio is good for being over all healthy and fit, but its really no way to loose weight我覺得心臟有利於正在對所有健康和合適，但實在沒有辦法寬鬆的重量

If you want to loose weight then you have to do it in a way that you burn more calories than you intake and you have to find a way to speed up your metabolism.如果你想活體重，那麼你必須這樣做的方式，你消耗更多的熱量比你攝入，你必須找到一種方法，加速新陳代謝。 you can do this buy weight training.你可以這樣做購買重量訓練。 when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours.當你開始工作了很多您不燃燒卡路里，但它有一個後影響持續燃燒卡路里的幾個小時。 not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day.不僅在於它創造了更多的肌肉，每增加一磅肌肉，你的身體燒傷獲得額外50卡路里一天。

i learned all this from reading a book called the abs diet所有這一切，我知道在閱讀一本書叫做ABS的飲食
this book really shouldn't be called a diet book because it tells you how your body works and how/why things are bad for you and tells you how to loose weight and get healthier.這本書實在不應該被稱為減肥的書，因為它告訴你你的身體是如何工作以及如何/為什麼事情是壞你，並告訴您如何鬆散的重量並獲得健康。 and yes i know i sound like im endorsing the book but it really is a good piece of literature to read none the less.和是的，我知道我聽起來像是即時贊同本書，但它確實是一個很好的文學作品閱讀沒有少。

Hi Frank, KW & others您好弗蘭克，西九龍及其他

I just stumbled over this blog and couldn't help but comment.我只是絆了這個博客，不禁評論。
You all have good arguments (and very entertaining).你們都具有良好的參數（和非常有趣）。 So I thought i'd include mine.所以我想我有我的。 MUSCLES CANNOT COUNT!肌肉不能指望！ so (depending what you want to achieve) the heavier you lift the less reps you will be able to complete, therefore the muscles will grow acordingly, ie heavier weights= less reps and your muscles will grow to acomidate to the amount of weight being lifted.所以（取決於你想達到的目標）你舉起更重的少銷售代表您將能夠完成，因此，肌肉也將隨之擴大，即重重量=較少代表與你的肌肉將增長到acomidate的數額被取消的重量。 this works both ways, lighter weights= more reps and smaller muscle growth.這是雙向的，更輕的重量=更多的銷售代表和更小的肌肉生長。 As for definition this is entirely up to the amount of body fat you have on your body.至於定義，這是完全由體內脂肪的數量您對您的身體。 Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it's time to increase the weight.我個人寧願取消重物8-10銷售代表，我曾經達到10銷售代表，我知道是時候增加重量。 You could use the 5 rep max, but don't you think if you were lifting the same weight and doing 8-10 reps you would be much stronger?你可以使用5代表處最大，但你不覺得如果你是同等重量的解除，做8-10銷售代表你會更強？ It may take a little longer to get there but the results I think would be much better.這一點可能需要更長的時間才能到達，但結果，我認為會更好。 Let me know your thoughts.讓我知道你的想法。

Happy lifting!起重快樂！

Hey some guy,嘿一些人，

Thanks for your 2 cents.感謝您2美分。 But Frank and KW seems as adamant of their answers as you are.但弗蘭克和西似乎也堅定了他們的回答你的。 There surely has to be a difference between heavy weights/low reps and lights weights/high reps.當然還有必須有一個區別重物/低代表與燈重量/高代表。 But of course some exercise is better than no exercise.但當然有些運動總比不運動。 The original question is, which is the best method for getting stronger and which is better for growing mass.原來的問題是，這是最好的方法越來越強，這是更好的增長質量。

In any case, like I said..在任何情況下，就像我說的.. all these armchair postulations have no more credibility than 2 ah peks talking in a kopitiam, unless anyone has followed one method and can post their photo to prove it!所有這些扶手椅的假定沒有更多的可信度超過2啊peks在kopitiam說，除非任何人都遵循了一個方法，可以張貼他們的照片來證明這一點！ :D ：Ḏ

wait..i dont get his breakfast thing.等待..我dont得到他的早餐的事。 do we mix all that or what?我們把所有的還是什麼？

Syke: You can, but don't have to. Syke：你可以，但沒有通過。 Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate.可以輕率地煮雞蛋的鍋，然後有杏仁奶油和燕麥片分開。 Or can mix the egg into oatmeal also.或者可以混合的雞蛋也將燕麥片。 Both ways are pretty bland though.這兩種方式都相當乏味，但。 Usually I add a teaspoon of sugar, or some banana on top.通常添加一小勺糖，或一些香蕉在最前面。

Did he do abs every single day before every workout?他要絕對值每一天每一個鍛煉？ That's what I got from it anyways.這就是我從它得到反正。 Anyone know?任何人都知道嗎？

hey can any 1 suggest me how 2 increase height?嘿可以任何一建議我如何增加2高？
my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old..我的媽媽是5英尺6英寸的父親是5英尺9英寸通訊6282 5英尺8英寸ñ即時19歲以上兒童的..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts….暫建議我一些有效措施，增加2我height.suggest我的飲食和鍛煉...索姆。

Ok i just did a home body fat % test and it said i have 7% body fat, now i have about an inch or 2 of fat on my stomach and a lil layer of fat on my pecks, i weight 182, have a weist size of 33 inches and hip size or 34 inches, fore arm of 12 inches and a wrist of 7 inches.確定我只是做了家庭體內脂肪％測試，並說我有7％的身體脂肪，現在我一英寸或2發在我的胃和律的脂肪層上啄我，我體重182，有一個魏斯特尺寸33英寸和臀部尺寸或34英寸，突出武裝12英寸和7英寸的手腕。 is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible這是準確的，因為我想獲得6包和界定胸部盡快

Please, and suggestions?請和建議？

Mun seems to be missing..門似乎被遺漏了.. or ignoring the comments aahahahaha或忽視的評論aahahahaha

Dere: 7%??河：7％？？ That's very low.這是非常低。 You have almost the same fat percentage as Michael Jordan.你幾乎相同的脂肪百分比邁克爾喬丹。 You should not have a layer of fat on your chest if that's accurate.你不應該有一層脂肪，如果在你的胸部這是準確的。 Normal males have maybe 10-15% fat.正常男性有可能10-15％的脂肪。 Females have 15-20% fat.女性有15-20％的脂肪。 Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :(現在，根據我的基本規模，我有20％脂肪：（所以我1-2“在我的腰部脂肪：（

I'm guessing your fat percentage is around 15-20%.我猜你的脂肪比例約為15-20％。

The only accurate way to measure is in a lab where they immerse you in a tank of water.唯一正確的方法來測量是在實驗室中對你沉浸在一缸水。 All other methods is only an approximation.所有其他方法只是一個近似值。 How did you measure yours?你怎麼衡量你的？

In any case, you don't have to worry about the fat percentage..在任何情況下，您不必擔心脂肪百分比.. If like me you don't have a six-pack yet..如果你像我一樣沒有六包還.. you're not there!你不存在！ :D Up your gym time, watch your diet. ：D上的投入你的健身房的時間，看你的飲食。 And if you get there before I do, lemme know how :D如果你在我到達那裡做，lemme知道如何：Ḏ

hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ??嗨，這是否意味著我們shud每天做絕對值（在鍛煉天課程）？？ and also bout the intake of carbs.並布特碳水化合物的攝入量。 if im looking to build muscle mass and have a lean body, carb intake shud be alot or less?如果即時通訊尋求建立肌肉，有一個精幹的機構，碳水化合物攝取shud是多還是少了呢？ i mean im eating like 120g of protein a day which i think is sufficient.我的意思是即時食用120克的蛋白質一樣，每天我認為這是不夠的。 do gimme some comment here please.做威納請在這裡發表評論。 thanks much.感謝了。

Mun,屯門，
Just thought you should know, I've linked this entry on my blog.只是覺得你應該知道，我已經聯繫此項目在我的博客。 Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar.認為這是非常有趣，我已經使其成為一個正式的目標地雷，試圖有所作為類似。

_HC _HC

I'm lacking that kind of discipline right now.我沒有那種現在的紀律。 I've really hit a rut in my workout.我真的達到了我的車轍鍛煉。 I need to find a workout partner and get serious about improving my physique.我需要找到一個訓練夥伴，嚴肅對待關於改善我的體質。 I'll start tomorrow, maybe.明天我將開始，也許。 Just kidding.開個玩笑。 Great post.偉大的職位。

I just want to say i think FRANK is right when it comes to building mass with high weight low reps.我只想說，我認為是正確的弗蘭克在談到建設大規模，高重量低的代表。 it just makes sense.它有道理。 plus everything ive read about it says FRANK is right so its just not my opinion.加上香港專業教育學院的所有讀到它說，弗蘭克的權利，它不是我的意見。 That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight!坦率地給這篇文章是一個完美的例子，香港專業教育學院聽過無數次的奧運會運動員做高銷售代表低體重！ so they dont gain any size, so they can stay in there weight division.所以他們不獲得任何大小，這樣他們就可以留在那裡重量部門。 Dont let those guys bother you man they are just ignorant.不要讓那些人打擾你的人，他們只是無知。 They want to look like they are the body builder experts when in fact they dont know anything and are probably 5′ 5″ 130 lbs <-exageration他們希望能像他們是健美運動員的專家，但實際上他們不知道什麼和可能是5'5“一百三英鎊”，exageration

Okay, this is getting out of hand and putting the wrong ideas into people's heads.好吧，這是失控並把錯誤的思想進入人們的頭腦中。 First of all, Frank is only half right… as well as everyone else being half right.首先，弗蘭克只對了一半...以及其他人正在對了一半。 Everyone's body is different and will respond to different things, including different reps.每個人的身體情況不同，不同的反應，包括不同的銷售代表。 If you were to work out heavy to where you are only able to muster out 5 reps every single week… your body would quickly adjust to this and you would hit a plateau where you are hitting the same weight, thinking you are getting stronger.如果你工作了大到你只能糾集了5銷售代表每一個星期...你的身體會很快適應這一點，你將突破高原你在哪裡打同樣的重量，以為你是越來越強。 The fact is… you need to change it up.事實是...你要改變它。 Your body is smart, a lot smarter than many think.你的身體是聰明的，很多比人們認為的更聰明。
Many use the 8-12 rule because its a lot simpler and can get more out of somebody.許多使用8-12規則，因為它的許多簡單，可以更好地利用別人。 This is a rule used for novices because I use it when Im training somebody who has barely started out.這是一個規則中使用的新手，因為我用它當人誰進出口訓練幾乎沒有起步。 If you tell yourself you are only going to hit 5 reps of a certain number, thats what you are going to hit (when you are newer).如果你告訴自己你只是要達到5銷售代表的一定數量，多數民眾贊成你會擊中（當你更新版本）。 So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily.因此，它可能是一個重量，你將有所鬥爭，但是可以淘汰5相當容易。 You move that number up to the eight… you might only be able to do 5 of them, but those last three that you actually get help on are just as beneficial because you are pushing your muscles.你將這個數字到8 ...你可能只能做其中5，但是這些過去三年，你真正得到幫助的是同樣有利的，因為你是讓你的肌肉。

If I am first training someone, for atleast the first few months I won't even go close to the number 5, even after years I might only do this a few times.如果我第一次訓練的人，為atleast最初的幾個月，我不會甚至接近5號，即使，我可能只是這樣做幾次。 When you are only able to get a number like 5, most will push as hard as they can to get those 5 with an ungodly amount of weight and throw form out of the window.當你只能得到一個號碼，例如5，大多會全力以赴，因為他們可以讓那些不敬虔5一量體重和丟棄的形式窗外。 Somebody who lifts 20 pounds less with good form with usually (genetics aside) out gain a person who is pushing their entire body to get that 20 pounds up.有人誰升降機20磅較少的一種好形式，通常會（遺傳學除外）內獲得的人誰是推動整個機構獲得的20磅了。 Some people can do 5 reps at heavy weight with good form on all of them, but the majority are going to do about 2 of them good and the other 3 with terrible form.有些人可以做的5銷售代表在重量級的好形式與所有這些，但多數人要做其中約有2好，其他3可怕的形式。 When I get them to do 8 with a little less weight, they will get better form and fuller range of motion with atleast 5 of them before fatigue sets in and they need help.當我讓他們做8小重量輕，他們將獲得更好的形式和更全面的議案，並atleast其中5套在疲勞之前，他們需要幫助。

This is the whole concept of the 8-12 rule.這是整個概念的8-12規則。 And why I always use it with beginners and mostly everyone I train.為什麼我總是用它與初學者和大多數人我訓練。 But its more important to change it up.但它更重要的是改變它。

So to sum it up, for me… I have been personal training for right at 13 years and I have been weight training for right at 17….striving for 8-12 making sure you can get more than 60 percent with great form… is much better than trying to pound out 5 with extremely heavy weight that causes piss poor form and makes you use muscles that aren't intended for the exercise.因此，要概括起來講，我...我一直在個人培訓權13年，我一直在訓練，體重在17 ...權。爭取8-12確保您可以得到百分之六十以上的狀態非常好...是遠優於試圖製作出5極其沉重的重量，導致小便的糟糕表現，使你用的是肌肉是不適合這項工作。

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right!酵母傑伊你是對的，但我wasn't獲得進入細節，事實是，弗蘭克是正確的！ you you dont see huge Buff guys only being able to do high reps low weight, guys who are bigger can do heavier weight, ive never seen aa guy like Arnold only being able to bench press 180 lbs.您您不看到了巨大的淺黃色球員只能被用做銷售代表高，重量輕，大傢伙誰是可以做的更重的重量，香港專業教育學院機管局傢伙從來沒見過像阿諾德只能被用臥推180磅。 the key to getting bigger is doing heavier weights each time with good form.what the retards were saying was that if you do low weight high repititions you will gain mass, when the fact is that only makes you more leaner, the goal to getting bigger is doing as heavier weights with good form so your muscles tear and rebuild and when they rebuild they come back stronger.關鍵是做越來越大重量重，每次有良好form.what阻礙是說的是，如果你不低體重高repititions你可收眾，當事實是，只有讓你更精幹，其目標是越來越大正在做的和重權重的一種好形式，使你的肌肉撕裂，重建和重建時，他們回來更強。

Marc, have you ever actually watched Arnold's movie when he was training for “Mr.馬克，你有沒有真正看阿諾德的電影時，他練為“先生 Olympia” He talks about how many reps he does.奧林匹亞“他談了多少銷售代表他沒有。 I don't remember the actual quote but its when he's doing squats I believe.我不記得的實際報價，但其時，他在做蹲我相信。 He basically says that he likes to go 8-10 because he basically says those last 3 that you push out with all your might and fight through the pain to get up are when the body grows.他說，基本上他喜歡去8-10，因為他基本上說，那些過去3，您的所有排擠和打擊的可能，通過痛苦起床時，身體的增長。 Of course, that's somewhat dated but its the same concept I mentioned earlier.當然，這是有些過時，但其相同的概念，我剛才提到。 So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass.因此，阿諾德並沒有這樣做的5 × 5的事情，atleast沒有任何電影時，他正變得越來越大。 He seemed to be doing 8-10 even 11 on bench press.他似乎在做8-10甚至11臥推。 But yes I agree low weight is terrible unless you are cutting down somewhat, but even then you can risk losing too much muscle… but 8-12 is a good spot, of course changing it up is always better.但是，是我同意的重量是可怕的，除非你砍一些，但即使如此，你可以會失去太多的肌肉...但8月12日是一個好地方，當然改變它總是更好。

That frank guy shouldn't talk這傢伙不應該坦率交談
he has no idea what he's talking about他不知道他在說什麼
more reps is for defined muscle更多的銷售代表是定義肌肉
and less reps from 8-12 is basically a building block少代表來8-12基本上是一個積木
for building stronger, bigger muscles,建立更加強大的，更大的肌肉，
read a book :)閱讀一本書：）

jeff dont start man..傑夫dont開始的男子.. LOL大聲笑

I agree with the concept heavy weights and low reps you will earn gains in strength – for example 6max but if you start by doing between 8 and 12 aslong as you are fatiquing you muscle you are working on you will acheive gains in strength and mass (Hypertrophy) and this will give you a muscular physique but its important to make sure you fatique the muscle and get plenty of protein to recover for your next training session.我同意這個概念重物和低銷售代表您將獲得收益的實力-例如6max，但如果你開始做8至12 aslong如你fatiquing你肌肉，你對你的工作將取得成果的強度和質量（肥厚），這會給你一個肌肉發達的體格，但其重要，以確保您疲勞的肌肉並獲得足夠的蛋白質恢復您的下一個培訓課程。 Remember if you want to gain bigger arms, chest, back & shoulders etc and want to keep or gain that 6 pack you need to do some cardio because chances are if you are consuming too much protein, the protein that is left over from repairing the muscle will convert to fat, so you will want to do a slow gentle run and keep your heart rate and a steady level (no more than 70% max heart rate) you will then utilise the unwanted fat your body has for fuel rather than carbs, that way you strip the unwanted fat and keep the muscle bulk.請記住，如果你想獲得更大的武器，胸部，背部和肩膀等，並希望保持或取得有6包你需要做一些心，因為機會是，如果你正在消耗過多的蛋白質，這種蛋白質是遺留下來的修復肌肉會轉化為脂肪，所以你想要做一個緩慢柔和的運行並保持您的心率和一個穩定的水平（不超過70％最大心率），你會不想要的脂肪利用身體的燃料，而不是碳水化合物，這樣你不需要帶脂肪，保持肌肉的大部分。

If anyone disagrees let me know, im a personal trainer and been only doing this for 3 years, so i dont wanna step on more experienced Personal Trainers toes and i do understand that there are so many theries myths out there but i know i practise what i preach and i have acheived my goals.如果有人不同意讓我知道，即時通訊個人教練和只有這樣為3年，所以我不用想，加強對更有經驗的個人教練的腳趾頭，我也知道有這麼多theries神話那裡，但我知道我什麼實踐我傳和我已經實現了目標。

Hey Surf dude!嘿衝浪花花公子！ I do agree with your advice but i'm not sure about the protein being convertrd to fat.我不同意你的意見，但我不能肯定這種蛋白被convertrd脂肪。 I did a bit of research and found the following information at:我做了一些研究，發現下列資料： http://www.askdrsears.com/html/4/T044400.asp http://www.askdrsears.com/html/4/T044400.asp

“Too much protein is not a problem, unless you really overdose, which would mean eating twice the amount your body needs for a long time. “太多的蛋白質不是問題，除非你真的過量，這意味著吃兩倍的金額你的身體需要很長一段時間。 When your body has more protein than necessary, it simply disassembles the excess protein, uses the amino acids it needs, and discards the leftover nitrogen through the kidneys.當你的身體已經比必要更多的蛋白質，它只是拆卸多餘的蛋白質，氨基酸使用需要，並丟棄剩餘的氮通過腎臟。 The body can't store protein the way it stores energy in fat tissues.身體不能儲存蛋白質的方式儲存能量的脂肪組織。 Sometimes when someone eats too much protein over a long time, the body will either break down the protein and use it as an energy source or deposit it as fat.有時，當有人吃太多蛋白質在很長一段時間，身體要么分解蛋白質，並用它作為一種能源或接受它的脂肪。 You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein.你幾乎再也不用擔心孩子，太多的蛋白質，事實上，通常是由家長擔心挑食沒有得到足夠的蛋白質。 Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.”過量蛋白質通常不是一個成人都擔心，除非他們患腎臟疾病。“

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it.所以我猜它可以被轉換成脂肪... ..但是看起來你真的要服用過量這樣做。
But I totally agree with your training knowledge…nice one.但我完全同意你的訓練知識...好一個。

Cool thanks for your feedback but i find there are so many different myths and theories out there, it proves difficult to predict which one is correct.酷感謝您的意見，但我看到有這麼多不同的神話和理論在那裡，它證明了很難預測哪一個是正確的。 For example the link below backs up my theory of excess protein turning into fat.例如下面的鏈接，我的理論備份過剩的蛋白質轉化為脂肪。

http://www.exploringwomanhood.com/mindbodysoul/weightloss/excessprotein.htm http://www.exploringwomanhood.com/mindbodysoul/weightloss/excessprotein.htm

I also studied this theory for my exam in Nutrition and weight management and it also mentioned the careful measuring of protein content because anything that isnt used is then stored in the adipose tissue (fat) this doesnt mean im right and your wrong but further proves that there are loads of theories out there; either that or its very confusing/contradicting.我也研究了這個理論，我的考試在營養和體重管理，也提到了仔細測量蛋白質含量，因為使用任何原位缺口然後儲存在脂肪組織（脂肪）這doesn't意味著即時通訊的權利，你錯了，而是在進一步證明有負載的理論那裡，要么是或其非常混亂/矛盾的。

Let me know your thoughts.讓我知道你的想法。

Hopefully, someone with similar body type (Asian, hard gainer, less than 6′) will post their body's before/after photo or measurements/performance to actually prove they practised what the hell they're talking about.希望有人有類似的機構類型（亞洲，硬贏家，小於6'）將發布自己的身體的前/後的照片或測量/實際表現證明他們實行什麼地獄，他們在談論。 Then, I'm just gonna do *whatever* they say, 95% protein, or eat 300 Ramly burgers a day, or do 50 reps with water bottles ahahahahaha.然後，我就怎麼辦* *他們說什麼，95％的蛋白質，或是吃漢堡包300 Ramly一天，還是50個銷售代表與水瓶ahahahahaha。 Until then, jury is still out and armchair posturing/chest-beating rules.在此之前，陪審團還在和扶手椅姿態/胸部，毆打規則。

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory.不想語調過於消極，回到那裡，但它只是每隔一個月，他們提出一個理論。 Before 300, isolation exercises and heavy weights were the fad.前300，孤立練習和重物是時尚。 After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing.經過300，體重鍛煉，壺鈴和HIIT是新的“中”的事情。 Diet-wise, it was eggs all the way.飲食明智的，它是所有的雞蛋的方法。 Then came protein powders.然後是蛋白粉。 Then came Atkins.接著又阿特金斯。 Then came Malibu diet.接著又馬里布的飲食習慣。 Then came, screw the powders, just eat natural lean meat and veggies.接著來了，螺絲的粉末，只是吃的天然瘦肉和蔬菜。 There was even the phase where vegetarian was in. Then the 40/30/30 was out, only total calories counted as long as there was enough protein.甚至出現了階段時，素食是英寸然後40/30/30出去了，只有總熱量計算，只要有足夠的蛋白質。 Then egg yolks were back, sat.然後，蛋黃又回來了，坐在上面。 fat is not that bad, only trans fat is bad.脂肪並不壞，只是反式脂肪是壞的。

So what I meant to say was, fucking hell, just moderation in everything, variety in everything.因此，我的意思是，他媽的地獄，只是溫和的一切，一切品種。 Alternate high-reps/low weights and low-reps/heavy weights.交替high-reps/low重量和low-reps/heavy重量。 And bodyweight training.和體重的培訓。 Put in some slow cardio, some intense cardio.把心有所放緩，一些激烈的心臟。 Put in some circuits.提出一些電路。 After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body.畢竟，我希望人們也不會忘記，他們的方法肥大/壯大是要始終改變它的身體。

Surf Dude is trying to work on what is out there, but to everyone else who is “certain” that their method is best: I say, therre is no “best” method.衝浪多德正在努力工作，什麼是在那裡，但其他人誰是“某些”，他們的方法是最好的：我說，therre是沒有“最好”的方法。 You have to have variety.你必須有多種。

Definitely no best method out there.絕對沒有最好的方法在那裡。 Everyone's body responds to different methods.每個人的體型不同的方法作出回應。 If you go on a low carb diet… will your body lose weight, yes of course..如果你去一個低碳水化合物飲食...將你的身體減肥的問題，當然.. is it healthy?它是健康的？ Not really.並非如此。 Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it.只要你把你的身體失去這種類型的“餓死模式”，那麼你所冒的風險傷害它。 I will never recommend a low carb diet to anybody that I train.我絕不會推薦低碳水化合物飲食的人，我的列車。 I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that.我看到的結果不同的方法，我可能將低碳水化合物到它在某個時候，但從來沒有依靠的。 Too many people get false hopes because you lose weight so quickly.太多的人得到虛假的希望，因為你如此迅速地減肥。 Its all about what works though.它的所有作品，但什麼。 I find a 40 40 20 works well for me.我發現1 40 40 20很適合我。 I have found that 50 30 20 works well for others, it all depends.我發現，50 30 20行之有效別人，這一切而定。

And to answer the question on protein turning to fat, yeah that's not really the case.並回答問題轉向對蛋白質脂肪，是的，這不是真的如此。 A lot of the protein you will excrete out… and the other will be processed.還有很多的蛋白質你會分泌出...和其他將被處理。 Too much protein can cause harm… but turning to fat really isn'ta huge problem.過多的蛋白質會造成傷害...但真正轉化為脂肪，並不是很大的問題。 A slow digesting protein like a casein can cause you to feel full.一個緩慢消化酪蛋白就像一個可以使你覺得飽。

He looks good but depleted.他看起來不錯，但枯竭。 I know from experience that unless you have the genetics to naturally look that cut, being in that shape will not last for 90% of people.我知道從經驗，除非您有遺傳學自然外觀，剪切，正在塑造不會持續90％的人。

The most important thing for people to take out of this story is what worked for him will most definitely not work for everyone and of course that's never mentioned in these types of articles.最重要的是市民購買這個故事是為他工作的地方，絕對不是為所有人服務，當然，從來沒有提到這些類型的文章。

Not everyone can afford professional help for vanity.不是每個人都可以負擔的專業幫助虛榮。

okay its been a while since iv checked this thing and i didnt even bother reading thru all the entries, so im going to put a few things out here and see how you guys respond.沒關係其已有一段四檢查這件事，我didn't甚至懶得讀通過的所有條目，所以要即時把一些事情在這裡，看看你們回應。 1, different work outs need different reps and sets. 1，不同的工作需要不同的銷售代表輟學並設置。 2, when it comes to benching every one has their own opinion. 2，當涉及到邊坡定位每個人都有自己的看法。 3, i found lately when i work out that 3 sets of 5 really moved me up in weight which is good because that has helped me with my muscular strength and endurance. 3，最近我發現我工作時指出，3台5感動我，它的重量是好事，因為這使我與我的肌肉力量和耐力。 and after doing that a little bit im going to switch it up.之後這樣做，有點即時將轉向它。 4, toning and definition is purely body fat %. 4，色調和定義，純粹是體內脂肪％。 5, building up your muscular strength also helps with muscular endurance. 5，建立你的肌肉力量也幫助肌肉耐力。 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource. 6，飲食是一個很複雜的事情，應該是非常個性化和信息將成為它應該來自一個很好的資源。

I do not agree with some of the things Personal Trainer says.我不同意有些個人的事情教練員說。 If you are really a personal trainer and you tell people that genetics are a key role in getting to look someway, then you are not a very good personal trainer.如果你是一名私人教練，你告訴人們，遺傳是一個重要的作用，讓看好歹，那你是不是一個很好的私人教練。 In my years I have seen people do some amazing transformations.在我來，我看到有人做了一些驚人的轉變。 I have never told someone they couldn't get somewhere because of genetics.我從來沒有告訴別人，他們不能得到的地方，因為遺傳。 Genetics only makes it easier, unless you have a thyroid problem anything is possible.遺傳學只是可以更容易，除非你有甲狀腺問題，一切都是可能的。

The only reason 90 percent of people can't look like that for very long is because they don't maintain the strict diet after they hit a spot like that.唯一的原因百分之九十的人不能像她那樣的很長，因為他們不堅持嚴格的飲食，他們擊中後當場這樣。 Its not that hard once you get there.它並不難，一旦你到達那裡。

One thing I do agree with is that 3 percent body fat will leave you depleted, but again he was sitting at about 6-7 and then would cut to that when shooting would start.有一件事我同意，是百分之三體內的脂肪就會離開你耗盡，但是他再次坐在約6-7，然後將削減到時將開始拍攝。

In Amityville he looked much better.在鬼哭神嚎他看上去好多了。 He was in the range of 6-8 percent and that is a range that is healthy and you can stay at if you follow your diet.他是在6-8百分之範圍，這是一個範圍是健康的，你可以入住，如果您按照您的飲食。

Again, genetics only make things easier… it NEVER should stop someone from achieving what they want to achieve.同樣，遺傳學只能使形勢更為困難...它根本就不應該阻止別人沒有達到他們想要達到的目標。

way to go jay要走的路傑伊

The fact is your body adapts incredibly fast, so after working in the 8-12 rep range for 4-6 weeks you will hit a plateau and thats when you need to change things up a bit, so what is the answer?事實上，你的身體適應速度驚人，因此在以後的工作範圍為8-12代表處4-6週您將達到高峰，多數民眾贊成在你需要改變一些東西了，所以，答案是什麼？ Hit the 4-7 rep range for a 4-6 weeks then go back to the the 8-12 rep for 4-6 weeks etc, this is a very simple way to aviod the dreaded plateau with your gains, so to be honest both of those guys who were arguing are right.擊中了4-7代表處範圍為4-6週，然後返回到了8-12代表處等4-6週，這是一個很簡單的方法優點是避免可怕的高原您的收益，因此，既要誠實那些傢伙是誰主張是正確的。 The best advice i give all of my clients who want to gain mass is to use the rep cycle as explained above & to always use a training journal and aim to lift at least 1 rep or half to 2.0 lbs more (depending on what bodypart they are training that session) each rep scheme every training session, eat well and rest well and you will grow, 100% garunteed.最好的建議我給我所有的客戶誰想要獲得質量是使用代表處週期如上面所述及始終使用培訓雜誌，目標是解除至少1名代表或半二點〇磅更多（這取決於他們正文部分正在訓練的會議）每代表處每次訓練計劃，吃好，休息好，你將增長100％garunteed。

This article changed my life!這篇文章改變了我的生命！ many thanks.許多感謝。

Ryan is something to aspire to, beautiful body.瑞安是值得嚮往的，美麗的身體。

Hey I'm sorry, but I was looking at Ryan's diet plan and then I happened to stumble upon this conversation, where I have to disagree with aw…the average male body fat percentage is between 15-17 %, and which is no where near 10 %, im a completely unbiased opinion but 10% is that of Vin Diesel, i dont think you know what your talking about on that front, that is why it is so amazing that ryan had close to 3.5 %.嘿我很抱歉，但我一直在尋找在瑞安的飲食計劃，然後我時偶然發現的談話，在那裡我不同意胡...男性的平均體脂肪率15-17％之間，並沒有在近10％，即時一個完全公正的意見，但10％的是，文迪塞爾，我不認為你知道你說在這一方面，這就是為什麼如此驚人的瑞安已接近3.5％。 Im not one to talk as i had 11% at 3 years ago at last check but i certainly know that i had less than average, now im much bigger and around 12% and much bigger than the average guy and much more cut林不一談，因為我有11％在3年前在一次檢查，但我肯定知道，我已低於平均水平，現在即時通訊更大，約12％，並遠遠大於一般的球員，更切

Wow, Joe, thanks for the compliment of singling out my one minute point out of the entire “conversation”.哇，喬，感謝您的誇獎我的挑出一分鐘指出，整個“對話”。 I had to scroll waaay there to remember what I wrote.我不得不滾動waaay那裡記得我寫的。 Which, “the normal male has maybe 10%-15%”.其中，“正常的雄性可能10％-15％”。 It's good thing I guess you agree with everything else I wrote and everything else everyone else wrote.這是一件好事我猜你也有我寫的一切和一切其他人說。 I'm not pissed or anything, but since you mentioned it and I think you're misplaced in your understanding of the comment.我不會生氣或什麼事，但既然你提到它，我覺得你在你的理解錯了評論。

It was an offhand comment.這是一個隨便評論。 Note the “maybe”.注意“可能”。 And also that I wrote that 7% is considered very low – and hence I also consider 3.5% amazing.我還寫道，7％認為是非常低的-因此，我也認為3.5％的驚人。 In addition, casual lean athletes do have 10-15% fat.此外，偶然的運動員也有10-15％的脂肪。 Normal not-so-active males have 15-18%.正常不那麼積極的男性有15-18％。 I'm guessing if you're on this site you want to be fairly active.我猜測，如果您在本網站，你想成為相當積極。 Even you supposedly have 11-12%.據說，即使你有11-12％。 A lot of people have that.了很多人的。 I'm getting closer as well.我也越來越近。 Can “normal” even be defined properly?能“正常”，甚至適當加以界定？ It would be dependent on average values depending on which geography you are talking about.這將依賴於平均值，這取決於地理你所談論的。 Do you have a source to cite for Vin Diesel's fat percentage is 10%?你有來源列舉範迪塞爾的脂肪百分比是10％？ If not, then I'll have to call you on it too the way you called me on the one sentence.如果沒有，那麼我得給你打電話的方式過於你打電話給我的一句話。

And you also completely ignore that I mentioned there is no way to accurately measure fat percentage unless you go into a lab.而且你也完全忽略我剛才有沒有辦法準確地測量脂肪比例，除非你進入了一個實驗室。 In any case, I'd be happy to be corrected with accurate information so I can improve my knowledge, but it seems you are making very offhand remarks yourself.在任何情況下，我很樂意加以糾正和準確的資料，所以我可以提高我的知識，但看來你是很隨便的言論作出自己。

“Normal males have maybe 10-15% fat” is the first comment…in your response to mine you said “Normal not-so-active males have 15-18%.” which I completely agree with and would not have said anything to but “I agree” and im not pissed at all i also agree that normal can not be easily defined but average can be, “wanting to be fairly active is not part of it either, i go to the gym 6 days a week, ranging from weight training(where i had the same experience as you when i moved to 8 reps) to swimming and running and then wrestling with guys on a collegiate division 1 level. “正常男性有可能10-15％的脂肪”是第一個評論...在你的回應我的你說：“正常不那麼積極的男性有15-18％。”我完全同意，而且不會說什麼的但“我同意”和IM不生氣，我也都同意，一般不容易界定，但平均可以“，要相當活躍，不屬於，要么，我去健身房，每週6天不等從重量訓練（其中，我有同樣的經歷，你當我提出8個銷售代表）的游泳和跑步，然後與球員摔跤在合議庭師1的水平。 so i am already at a active level.所以我已經在一個活躍的水平。 While labs and water submersion tests are the most accurate ways to test body fat, i was also tested by a trainer where they take height versus weight combined with caliper measurements on the lower abdominals, lats, back , arms and other parts of the body.雖然實驗室測試和水淹沒，最準確的方法來測試身體脂肪，我還測試了他們的教練採取身高與體重結合卡尺測量中下腹部，拉特，背部，手臂和其他地方的機構。 im not pissed either and on the vin diesel topic im沒生氣或者和柴油葡萄酒主題
http://forum.bodybuilding.com/showthread.php?t=998155 http://forum.bodybuilding.com/showthread.php?t=998155
http://forum.bodybuilding.com/archive/index.php?t-292077.html http://forum.bodybuilding.com/archive/index.php?t-292077.html
given they are forums, but so is this so who can really trust what we say.由於他們是論壇，但至今，這到底誰可以真正信任我們說什麼。

im not going to get into an argument as i am not someone who needs all of this advice to be a successfully healthy person, as i am which you can or cannot believe i dont really care, if you had said “normal not-so-active males have 15-18%.”earlier i wouldn't have said anything, i just did not want people thrown off at how fit or average they are.即時不會進入一個爭論，因為我不是人誰需要所有這些意見，是一個成功的健康的人，因為我是你可以或不可以相信我並不真正關心，如果你曾表示“正常不那麼，積極的男性有15-18％。“在先，我也不會說什麼，我只是不希望人們拋棄的是如何適應或平均它們。 If someone is happy with their body then they need nothing else.如果有人很高興自己的身體，然後他們需要什麼東西。 And as labs ARE the single most accurate way to find body fat percentage, look up the word caliper, or Bio Electric Impedance Body Fat Testing作為實驗室是唯一一個最準確地找到體脂肪百分比，查找字卡尺，或生物電阻抗人體脂肪測試
as far as correcting your information i don't need to feel like a doctor but one of the most highly respected books on the body and fitness is called據更正你的資料我不必覺得自己是一個醫生，但其中最受推崇的書籍和健身的身體被稱為 “The Body sculpting Bible” “身體雕塑聖經” look at it sometime看著它的某個時候

Nope.不行。 I don't think anyone else wants to get into an argument, but you're pretty contradicting in some of the things you say and ignore.我不認為任何人想要進入一個論點，但你很矛盾的一些東西你說，而忽略。

- I already explained: you can't really say who is average. -我已經解釋說：你不能說誰是平均水平。 The figure also depends on age, gender.這個數字也取決於年齡，性別。 It's not intended to make people feel bad at all, you're quite negative.這不是目的是為了使人們覺得非常不錯了，你是十分不利。 People who come to this site naturally want to be better.誰的人來到這個網站當然希望得到更好的。

- Er, wrong. -呃，是錯誤的。 Extremely wrong, please don't accuse me of giving wrong information, then spread wrong information yourself.極其錯誤的，請不要指我提供錯誤的信息，傳播錯誤信息，然後自己。 It's damaging to readers.它損害讀者。 Are you kidding me?你在開玩笑嗎？ Calipers and Impedance are also “accurate” ways to measure fat?卡鉗和阻抗也“準確”的方式來衡量脂肪？ I already have an impedance scale by the way.我已經有阻抗規模的方式。

- Er, you do your google too sometime. -呃，你做你的某個時候谷歌也。 By the way, where's the source you haven't cited for Vin Diesel having 10% body fat?順便說一下，那裡的來源你沒有舉出範迪塞爾有10％的身體脂肪？ That's pretty vague in terms of period, isn't it?這是相當模糊的術語的時期，是不是？

OK I just read your previous comment, you seem to have posted two long-winded ones.行我剛才讀以前的評論，你似乎已經張貼2長篇大論的。

- dude. -花花公子。 How many times do I have to say it was “maybe”?多少次我不得不說這是“可能”？ And how I qualified again that average is subjective?我多麼平均合格再次是主觀的？ Funny how you picked that out of the many many comments here.你如何挑選有趣的是，在很多很多評論。

- so submersion is the most accurate way, then you say calipers and impedance are also accurate ways, instead of approximations? -所以浸沒是最準確的方法，那麼你說卡鉗和阻抗也準確的方法，而不是近似？ Calipers??卡尺？？ Bro, say it ain't so!人權法，說不是如此！

- forums. -論壇。 Right.右邊。 Anyway, if anything, this proves that forums and blog comments are not really helpful without a citation from an expert.無論如何，如果有的話，這證明，論壇和博客的評論並不真正有用的沒有引用的一個專家。 Opinions are like assholes, eh?意見就像笨蛋，是嗎？

Anyway, you probably have good intentions, but a little overzealous, ain't it?無論如何，你可能有良好的願望，但有點過分，是不是？ All the best, bro.所有最好的，溴。

A response that my friend Boyer Coe gave some time ago.一個響應，我的朋友博耶安科了前一段時間。 He knows something about this stuff: “Rep range is what works best for you.他知道這個東西的東西：“回港證的範圍是最適合你。 Reg Park found that 5 reps worked best for him.註冊公園發現有5銷售代表工作，最適合他。 Ronnie Coleman has always used 12 to 15 reps.羅尼庫爾曼一直以12至15名代表。 I, personally have always used 8 to 10 reps.”我個人一直用8至10名代表。“

Damn………….always dreaming to get that kind of cutting……哎呀... ... ... ...。一直夢想獲得該種切割... ...

The one thing I disagree with Mr. Reynolds' training was him taking the creatine.有一件事我不同意Reynolds先生的訓練是他服用肌酸。 I see it as sort of “cheating” and the best way to work out is to do it the all natural way.我認為這是有點“欺騙”和最佳方式工作是這樣做的所有自然的方式。 I did cross country throughout all of high school and still do it in college, but during my junior year my cousin got me started into lifting.我沒有越野在所有高中和它仍然在大學，但在我三年級我的表弟讓我開始考慮解除。 Every since then I lifted 5-6 times a week and ate very similar to Mr. Reynolds with the many meals each day.每從那時起，我取消每週5-6次，每次吃很相似雷諾茲先生的許多餐每一天。 After four years of lifting I gained almost 30 lbs., but that's after four years. 4年後我得到解除近30磅。，但是這4年後。 Ryan gained 20 lbs.瑞安上漲了20磅。 in 5 months, which is most likely due to the creatine.在5個月，這是最有可能由於肌酸。 He could have avoided using it by actually eating late at night about an hour before bedtime, something high in protein that isn't easily broken down because it continues to help your body rebuild muscle mass.他可避免使用它通過實際吃深夜約一小時睡覺前，高蛋白質的東西是不容易折斷了，因為它繼續幫助你的身體重建肌肉組織。 I'm just not a big fan of supplements that are like creatine and NO2 and the such.我只是不是一個大風扇的補助金是一樣的二氧化氮和肌酸等。 Besides I'ma long distance runner, so taking supplements wouldn't benefit me at all.除了我是長跑選手，所以服用補充劑不會有什麼好處的。 Basically what I'm saying is he could have taken a different healthier approach to getting big, but it would have taken a little longer.基本上就是我要說的是他也可以採取不同的方法，讓健康的大，但會採取一段時間。 Then again he may have been given a set date to get that jacked, who knows, I'm just throwing my 2 cents in.然後再在他可能得到一個確定的日期獲得的抬高，誰知道，我僅僅是用我的2美分英寸

Just take the freakin roids already.就拿freakin roids了。 Five months to get that bulky will require some sort of steroids, don't kid yourself. 5個月的時間，這將需要笨重的某種類固醇，不要自欺欺人。 You can eat raw eggs until you yourself start laying them and you won't get that huge.你可以吃生雞蛋，直到他們自己開始鋪設，你不會得到的巨大的。 Why do you think he shrunk so much even though he continues to workout?為什麼你認為他大大縮小，因此，即使他繼續鍛煉？ No more roids.沒有更多的roids。 It's wishful thinking to think just different kinds of supplements and foods can make you that big so quick.它的如意算盤，認為只是不同種補充劑和食物可以讓你那麼大這麼快。 Don't feel like YOU are the only one that fails at getting huge.不要覺得你是唯一一個沒有在獲得巨大的。 It's everyone that doesn't juice up.這是大家不果汁了。

As a Kinesiology Graduate with my master degree, all your hypothesis, well most all are inacurate and those people who think they are know it all just sound pathetic and ignorant, get a life you all, diet is the key with a proper not extensive workout routine is important.作為一個運動機能學研究生學位與我的主人，所有的假設，以及大部分都是inacurate，這些人認為他們是誰知道，這一切只是可憐無知的聲音，得到大家的生活，飲食是最重要的不是一個適當的廣泛鍛煉日常是重要的。

Creatine is an energy supplement, helps your body replace your ATP it has utilized, I meant to include that in my last message, Aaron you come across as very ignorant and need to do your homework!肌酸是一種能源的補充，有助於您的身體取代您的ATP的利用它，我的意思，包括在我的最後一條消息，阿倫你遇到非常無知的，需要做的功課！

I doubt you have your masters degree, Ryan.我懷疑你有你的碩士學位，瑞安。 Dropping your credentials gave you away.滴您的憑據給你了。 From experience, any persons beginning a sentence with “As a graduate of…,” is either lying, or is not putting his or her degree to good use.從以往的經驗，任何人開頭的句子，“作為畢業的...”，要么是在撒謊，或不把他或她的程度很好地利用。 If you truly have earned a masters degree, then why have I counted more than a dozen common grammar/punctuation errors in your first post alone?如果你真的已經獲得碩士學位，那麼為什麼我算十幾共同語法/標點錯誤在您的第一篇一個人呢？
Of course, this is the internet– and much like text messaging, grammar and punctuation are ignored.當然，這是互聯網和短信很像，語法和標點符號被忽略。 However, your punctuation is so overwhelmingly bad, that I cannot believe a reputable university awarded you a degree– much less, a masters.不過，您的標點符號絕大多數是如此糟糕，我不能相信你著名大學頒發的學位，更不用說，一個主人。 Spending 4+ years in study, one cannot help but incorporate SOME level of intelligence while they write… even if it IS in some silly post on the internet.支出4 +年的研究，一個不能不納入一些級別的情報，同時他們寫...即使是在一些無聊的在互聯網上發布。
To the rest of you, good luck.對於其餘的你，好運氣。 Be wary of what you take to heart when you read posts by other users.提防你在意，當你閱讀的職位由其他用戶。 Indeed, some valuable nuggets of truth can be salvaged, but for the most part– unreliable.事實上，一些有價值的天然金塊真理可以廢物利用，但大部分，不可靠的。 For the best results, find somebody who has proven credentials with proven methods, and compare them with somebody else with proven results and methods.為了獲得最佳效果，找到一些誰也足以證明與證明的方法，並比較它們與別人的驗證結果和方法。
These posts have been very entertaining.這些職位已經非常有趣。 I do hope they continue.我希望他們繼續下去。

Humored, is he a Science or Art Major?幽默的，是他的科學或藝術專業？ I'm not saying he is right, but what I am saying is that YOU come off as a dick.我不是說他是對的，但我要說的是，你來過一個傢伙。 During your post you are constantly contradicting yourself!在您的文章你不斷矛盾的自己！ I'm also pretty sure his (and everyone else on this board for that matter) intelligence is on par with the rest of society, maybe even higher :) but At least his post was relivent to the topic (unlike yours, or mine)我也敢肯定他（和所有其他人在這船上這個問題）的情報是等同於其他社會，甚至更高：），但至少他的職務relivent本專題（不像你，或地雷）

To the guy that says that the bigger the muscles more the strength you're nuts !!!為了這個傢伙，指出越大肌肉的力量更為你堅果！

Muscle size and strength have nothing to do with each other…肌肉規模和實力已經無關對方...

Example: Olympic gymnasts…the ones that do exercises in the rims, box, parallel bars etc…例如：奧運體操...說的那些做練習，在輪輞，框，雙槓等...

They have HUUUUGE strength and they aren't that big… they workout muscles that probably you and I aren't even aware of…他們HUUUUGE實力，他們並不大...他們鍛煉肌肉，可能是你和我也不知道...

I give you guys a website:我給你們一個網站： http://www.beastskills.com/videos.htm http://www.beastskills.com/videos.htm

also, Ryan Reynolds wasn't 3% bodyfat… that's nuts !此外，瑞安雷諾茲是不是3％體脂...這堅果！

The body can only sustain 3% bodyfat for a few hours, and only a few people in the world can do that….身體只能維持3％的體脂幾個小時，只有少數人在世界上能做到這一點...。

Bodybuilders plan months ahead up to the competition day, so that on that day they can be close to 3% of Bodyfat, they can only sustain it for a few hours… It's extremely unhealthy for the body to be at that level of BF.健美計劃未來數月到比賽日，所以這一天他們可以接近3％，體脂，他們只能維持它幾個小時...這是非常不健康的身體將在這一水平的高爐。

I'd say Ryan Reynolds is around 6-7%, like any other Olymplic athlete in the artistic gymnasts… they are around that level and look like Ryan Reynolds我要說瑞安雷諾茲約為6-7％，像任何其他Olymplic運動員在藝術體操...他們是在這個水平，並期待像瑞安雷諾茲

You guys are like writing huge essays on the topic.你們是喜歡寫文章的大主題。

For me, I just try different things each time so my muscles could adapt to new exercises and so far, i seem to be growing.對於我來說，我只是嘗試不同的東西，每次讓我的肌肉能夠適應新的演習，到目前為止，我似乎越來越多。

My opinion is that everyone is different.我的觀點是，每個人是不同的。 I know it doesnt sound professional, but all i know is that Im growing.我知道它doesn't完善的專業，但我所知道的是，進出口增長。

Great body.偉大的機構。 It certain takes a lot of time to build a body as big and beautiful as Ryan Reynold's.它一定需要很多的時間來建立一個機構作為大美麗瑞安雷諾的。

Any Idea on Reynolds body measurements?.任何思想，雷諾體尺？。 Biceps, chest, waist, etc. It would be interesting how they compare to Brad Pitts measurements in Fight Club.二頭肌，胸部，腰部等，這將是有趣的如何比較測量布拉德皮茨在搏擊俱樂部。

3 % body fat is a possibility for reynolds, i am naturally thin and have kept an average of 3.9 % body fat for around 3 months, i havent changed my everyday diet and dont workout compulsively, i do little to no cardio and yet i still have an extremely low body fat. 3％的身體脂肪是可能的雷諾茲，我當然薄，並保持著年均3.9％的脂肪約3個月，餘havent改變了我的日常飲食和dont不由自主地鍛煉，我很少或幾乎沒有心，但我仍然有一個非常低脂肪。 granted i do not have the muscle mass of reynolds but my six pack is clear and every muscle on my body is defined.授予我並沒有肌肉大規模雷諾茲，但我的六塊肌肉是明確的，每一塊肌肉在我的身體被定義。 my genetics alow my body fat percentage to be what it is , reynolds would have had to work very hard to get down to 3% but this is till a possibility我遺傳學alow我的身體脂肪百分比會是什麼，雷諾茲將不得不非常努力地工作得到了3％，但是這是有可能到

Thanks for the insight.感謝您的見解。 I think his eating habits were the most important thing to getting 'cut.'我覺得他的飲食習慣是最重要的是要得到'削減。 If you notice, Ryan includes a protein source at every meal and snack.如果您發現，瑞安的蛋白質來源包括在每次進食時攝入。 This allows him to maintain/grow muscle and shed fat.這讓他保持/棚增長肌肉和脂肪。

I also think 3% body fat is almost impossible to achieve.我還認為，3％的身體脂肪幾乎是不可能實現的。 I know for a fact that Brad Pitt had around 6% BF in Fight Club.我知道一個事實，布拉德彼特已接近6％，高爐搏擊俱樂部。 I think Ryan is more around the 6% range than 3%.我覺得更瑞安的6％左右的範圍超過3％。 Either way, its very impressive!無論哪種方式，它非常可觀！

Damn he has perfect abs!哎呀，他有完善的絕對值！ lucky bastard!幸運的混蛋！

Just guna weigh in on the 8-12/3-5 rep debate.只要古納掂在8-12/3-5代表處辯論。 I think there is alot of good information in the comments here.我覺得有很多良好的信息說這番話的。 Its correct to say that 3-5 reps is strength work, 8-12 is size and 13-20 is diffinition (sort of, definition is a bit more complex than that) anything after these is muscular endurance or cardio.它說的沒錯，就是力量3-5銷售代表的工作，8月12日是規模和13-20是diffinition（排序的，定義是一個比較複雜比）後，這些東西是肌耐力和心肺功能。 However, you still get some growth in the 13-20 rep category, you still get some in the 3-5 rep category.但是，您仍然獲得一些增長13-20代表處類別，您仍然可以獲得一些3-5代表處類別。 All of these work your muscles.所有這些工作，你的肌肉。 My programme involves 6 weeks of 4 sets of 15 at 40% of max weight.我的方案涉及6個星期的4台15日40％的最大重量。 Two weeks of strength (usually 1 set of 15 ant 40%, 1 set of 10-12 at 60% and 3 sets of 2-3 at 95-100%).兩個星期的強度（通常是1套15螞蟻40％，1套10-12為60％和3套2-3為95-100％）。 Then two weeks of growth (usually 1 set of 15 at 40% 1 set of 10-12 at 60% and 3 sets of 6-12 at 80%).然後，兩個星期的增長（通常是1套15 40％1套10-12為60％和3套6月12日的80％）。 I follow this with one week of maintainence (same as the 1st 6weeks).我遵循這個一周保養（同第一六週）。 I then do 2 more weeks of strength and 2 more weeks of size and start the cycle all over again.然後我做2個星期的實力和2星期開始的規模和循環一遍。 I find this the most effective for me, but this is far from the only way to do things.我覺得這是最有效的我，但這遠不是唯一的做事方式。

Threads like this one are why I stop reading forums/blogs.這樣的主題之一是為什麼我停止閱讀論壇/博客。 They irritate me.他們刺激了我。 I never intend to reply initially, but I feel that if a single person listens to me instead of following stupid and uninformed advice that maybe I did a good thing.我從來沒有打算最初答复，但我覺得如果一個人聽我的話，而不是按照愚蠢和無知的意見，也許我做了一件好事。 SO:因此：

1- He does not walk around at 3% BF. 1 -他不走的3％左右高爐。 He may have gotten that low for a single photo shoot or something, but I doubt it.他可能會讓，低拍一張照片拍攝或者什麼，但我對此表示懷疑。

2- Aaron: creatine has never been shown to be unhealthy, and to say “Ryan gained 20 lbs. 2 -阿倫：肌酸從來沒有被證明是不健康的，並說：“瑞安上漲了20磅。 in 5 months, which is most likely due to the creatine” is incorrect.在5個月，這是最有可能由於肌酸“是不正確的。

3- Thetruth: Your comment is the one that actually made me want to reply. 3 - Thetruth：您的評論是一個真正使我想要的答复。 I truly wish people like you would stop typing altogether, or stick to YouTube.我真心希望人們喜歡你完全停止打字，還是堅持到YouTube。 You used the words “huge” and “bulky” to make it sound like Ryan Reynolds looks like Mr. Olympia.你用的字眼是“巨大”和“龐大”，使其聽起來像瑞安雷諾茲看起來像奧林匹亞先生。 He is cut, not huge.他被切斷，而不是巨大的。 I bet he weighed more is his Van Wilder days than he did for Blade (or similar if he bulked up a little before the cut).我敢打賭，他體重更是他留級天，比他的葉片（或類似的，如果他變壯了一點前削減）。 A person doesn't need steroids for this kind of transformation, and to say so is completely ignorant.一個人並不需要這種類固醇樣的轉變，這樣說是完全無知。 I usually hate to resort to name-calling, but you are seriously a fucking idiot.我通常不喜歡訴諸罵人，但你認真地他媽的白痴。

4- THE STRENGTH/HYPERTROPHY DEBATE: Powerlifters (normally “strength” rep range) are huge. 4 -強度/肥大辯論：Powerlifters（通常是“實力”代表處範圍）是巨大的。 Bodybuilders (normally “hypertrophy” rep range) are strong.健美（通常“肥大”代表處範圍）強。 So I think it goes to show that rep ranges are not really as important as people tend to think.因此，我認為這正好說明代表處範圍並不真正重要，因為人們傾向於認為。 If a person is pushing his/her body to at each training session and recovering properly through diet and sleep, the results will come.如果一個人推他/她的身體在每次訓練和恢復，通過適當的飲食和睡眠，結果就會來。 Also, most powerlifters and bodybuilders don't rely on a single rep scheme anyway.此外，大多數powerlifters和健美不依賴於一個單一的計劃，無論如何代表處。

You are all a bunch of fucking idiots!你們都他媽的是一群白痴！ Go train instead of typing you fools.去訓練，而不是輸入您傻瓜。 ooooooh…but typing 100 words per minute will put my forearms into hypertrophy phase…blah,blah,blah. ooooooh ...但打字每分鐘100字的把我的前臂成肥大階段...等等等等，等等。 Peace和平

i know in order to get abs, lowering my bf % is more important than the actual workout itself (not at all saying that it isn't important, just not as).我知道為了獲得絕對值，降低高爐％我更重要的是比實際鍛煉本身（而不是在說這一切並不重要，只是還沒有）。 I have a nice diet, but is it true that if running is the only cardiovascular activity i've been doing that my body will eventually get used to it and stop reacting and i will stop losing the weight, kind of like a plateau?我有一個好飲食，但如果真的運行是唯一的心血管活動我一直在做我的身體最終都已經習慣了，停止反應，我將停止失去了重量，有點像高原？

should i try swimming for a while to see if that kind of switch up is what my body needs?游泳，我應該嘗試了一段時間，看看是否能種轉了是我的身體需要？

any help on the matter is sincerely appreciated.任何幫助就此事表示衷心感謝。

Funny i stumbled on this yesterday.滑稽我偶然在此昨天。 I actually saved a promo picture of Reynolds way back when trinity came out as an example of the physique i wanted.我實際上節省了促銷圖片雷諾遙想當年三位一體出來為例體質我想。 i still have the picture.我仍然有圖片。 Not quite the physique.不大的體質。 damn.譴責。

personally i got no problem looking like ryan bods if he's hit by a trucks…but i must say he looks good in blade…我個人看問題沒有得到像瑞安欠壓檢測器，如果他的車撞了...但我必須說，他看起來很不錯，刀片...

Thanks for posting this material, it inspired me..感謝張貼這種材料，它激勵我.. to go for good body shape..去良好的體形..

and Yes i can do it..in 5 months..only…yeah….和是的，我可以做到這一點，在5個月.. ..只...是啊...。 even u guys can also do..it甚至u人也可以做..它

come on..lets get started..來吧..讓開始..

Mun-滿

I have a body fat of 8% but for some reason im thin everywhere but my stomach.我有身體脂肪的8％，但由於某種原因，即時通訊薄，但我的胃各地。 I follow this diet and do abs exercises to no pervail.我遵循這個飲食和絕對值做練習，沒有pervail。 My friend said that abs everyday constricts them and they cannot form.我的朋友說，絕對值日常constricts他們，他們不能成立。 Is this true?這是真的？

Man that guy is ripped!曼那傢伙ripped！

Damn, everyone here is talking about getting Bigger&Stronger, but the thing about Ryan is that he has a slim shape with muscles like that, this could be the cause of his heigt off course (1,88mm).哎呀，這裡的每一個人都在談論越來越大和強大，但可貴的是，他瑞安有一個苗條的形狀與這樣的肌肉，這可能是導致他heigt脫軌（1,88毫米）。

I'm 17 and i've been a naughty boy, i was pretty fat when i was a kid but now i'm ok, but with a blob of fat.我是17，我已經是一個頑皮的孩子，我是相當胖，當我還是個孩子，但現在我很確定，但有一滴脂肪。 I'm 1,72m and 63KG, i haven't got decent muscles whatsoever.我是1,72米，63公斤，我沒有任何像樣的肌肉。 For a year now i've been on a diet and lost 9 kilo (So i was 72KG :x).有一年，我已經在節食，失去9公斤（所以我72公斤：10）。 But all i want is another 5KG down to then Train abs, cause my arms are just getting skinny while blob of fat stays in Stomach&Ass!但是我想要的是另一種5公斤下降到當時火車絕對值，導致我的武器是剛剛瘦而一滴脂肪停留在胃和驢！

I bet it's not that hard for tall people, let's say it's easier when you are tall, i didn't say easy.我敢打賭，這並不難對高個子的人，我們說更容易當你高，我沒有說容易。
So maybe lot of people here want to get bigger&stronger, but there are some people like me who want to slim out and get a Goddamn Sixpack!!!因此，也許很多人在這裡想獲得更大和更加強大，但也有一些人喜歡我是誰想要苗條出來得到一個該死Sixpack！
Off course sitting here doing nothing won't help, i'm F*cking goin for this,脫軌坐在這裡無所事事，無助，我他媽的goin對此，

GOOD LUCK TO ALL, & Enjoy Life :)好運所有，與享受生活：）

By the way, the fasterst way to lose fat and therefore see your sixpack is to do weights and build muscle.順便說一下，在fasterst方式來減肥，所以看到你sixpack是做重量和增強肌肉。 When you have muscle, you burn fat faster than doing aerobics.當你的肌肉，脂肪可以燃燒速度比做有氧運動。 I've tried aerobics in the past for 6 months and nothing, and then I did weights – the weights worked.我已經試過有氧運動在過去6個月，沒有什麼，然後我砝碼-權重工作。

the more muscles you have the higher the metabolism right!?肌肉越多你有較高的代謝權利！？
assuming you've built bigger physique by using nutrients like creatine which i am to understand allows more water in your muscles.假設你已經建立更大的體質使用肌酸等營養物質，而我可以了解更多的水在你的肌肉。
will that extra weight and bulk have an effect on your metabolism?將額外的重量和體積都有影響你的新陳代謝？

YEAH THANKS.是的感謝。 i'm gonna start training today!我gonna今天開始訓練！

everyday I come to this website for motivation… hope fully nxt year when I go beach side can proudly show off the best shape, not one world in the stomach.每天我來到這個網站的動機...希望充分NXT的一年，我去海灘方可以自豪地炫耀的最佳狀態，而不是一個世界的肚子。 the blog its well done..它的博客做得很好.. I laugh hard when I read the 3 type of weird ppl in gym article..我笑硬當我看3型的怪異脂肪酶在健身房的文章.. haha哈哈

lol… Pretty much 80% of the people that post here have no clue about what they're talking about. lol ...幾乎80％的人認為張貼在這裡有沒有什麼線索，他們在說些什麼。 They spout internet references.他們噴互聯網的內容。 Listen to the guys that have done it..聽球員已經做到了.. ie… me.即...我。

Lots of arguing over what exercise will produce the best result.很多的爭論如何行使將產生最好的結果。 Funny thing is..有趣的是.. your diet is 80% of the determining factor in how your body looks.您的飲食是80％的決定因素是如何看你的身體。 Workouts are 20% at best.鍛煉是最好的20％。 And most people have no clue about how to construct their diets.和一般人沒有線索如何建設自己的飲食。 They think they eat a lot, they should gain muscle and not fat.他們認為，他們吃了很多，他們應該獲得的肌肉而不是脂肪。 They eat less, they should lose fat, right?他們吃的少，他們應該失去脂肪，對嗎？ Not hardly.不是很難。

What Ryan has done here is easy to do..瑞安做什麼這裡是很容易的.. by close monitoring of your diet, everyday.通過密切監測你的飲食，每天。 The trick isn't how many reps you do..訣竅是沒有多少銷售代表你.. it's counting calories every day, having the correct ratio of protein/carbs and fats.它的計算卡路里，每天有正確的比例，蛋白質/碳水化合物和脂肪。 It's taking body fat measurements weekly and making sure you never more than a 2 week period of not seeing progress.它的身體脂肪測量到每週，並確保您永遠不會超過2週期間沒有看到進展。 It's changing your diet along the way to make sure that you're body still responds to it.這是改變你的飲食前進的道路上，以確保你的身體仍然響應它。 It's hitting the gym about an hour a day five or six days a week.它的命中體育館約一個小時，每天5至6天。 If you have a lot of fat to burn, you have to add cardio in a few hours a week in the evening, as well.如果你有很多的脂肪燃燒，必須添加心在數小時內一個星期，晚上，以及。 Many people (guys with about 20% body fat or less) never even need to do cardio to get these results.很多人（球員約20％的身體脂肪或更少）從來沒有需要做心臟得到這些結果。 They're always surprised when I tell them them..他們總是感到驚訝，當我告訴他們，他們.. but they're believers in about 3 months.但他們的信徒在大約3個月。

I've done it..我已經做到了.. and I've trained a lot of guys to do it.和我已經培養了很多球員這樣做。 I will add, that in the the case of Hollywood stars prepping for a movie, they have the added advantage of having a trainer that will ensure the actor achieves success at any level, therefore, Ryan has almost certainly taken some steroids… some straight testosterone and/or some Deca.我補充一點，在該案件好萊塢明星躍躍欲試的電影，他們的附加優勢有一個教練，以確保實現成功的演員在任何級別，因此，瑞安幾乎肯定會採取一些類固醇...一些直睾酮和/或一些十溴。 It's very difficult to achieve 20 lbs of muscle while losing body fat in that short of a time.這是很難達到20磅肌肉，而失去的脂肪在這短短的時間。 I'd be willing to bet the farm he had some illegal supplements along the way.我願意打賭，他的農場有一些非法沿途補充。 Still very doable though, and it's not a matter of genetics.雖然仍然非常可行的，並且它不是遺傳的事。 It's all diet… and a little longer than he did it in, if doing it naturally.這都是飲食...和一點點的時間比他做出這樣的，如果這樣做，自然。 9 months, I can make anyone look this way… unless you're just very obese. 9個月，我可以使任何人這樣看...除非你只是非常肥胖。

And he's not 3% body fat.而且他不是3％的身體脂肪。 That's about 5-6%.這大約5-6％。

frank your dumb, 5 or less doesnt build hardly any muscle, just pure strength, ryan reynolds could have done that and got really strong, but no one would be the wiser.坦率的啞巴，5或更少doesn't建設幾乎沒有肌肉，只有純潔的力量，賴恩雷諾士可以這樣做，並獲得真正強大起來，但沒有人會是明智的。 For a person who wants to look good and doesnt care about benching 400lbs higher reps at 8-12 will make the biggest size ( not strength ) increases.對於一個人，誰願意為看，doesn't關心高邊坡定位400磅在8-12銷售代表將最大尺寸（不強度）增加。

Masters in Exercise Science.在運動科學碩士。