Many people want to lose fat on their stomach. You need more than just stomach exercises to do this.

許多人都想減掉腹部脂肪。但若要達到這個目標，不能僅僅依靠腹部運動。

Dr. Berg says stomach exercises do not burn belly fat. He says food is more important. You must keep insulin low to lose fat. He suggests walking before you eat breakfast.

Berg 醫生表示，腹部運動無法燃燒腹部脂肪。他認為飲食更為重要。您必須保持低胰島素水平才能減脂。他建議在吃早餐前散步。

Coach Prashant talks about gym machines. He says slow and steady exercise is better than very fast exercise. He suggests using a treadmill on a hill for 30 minutes.

Prashant 教練談到了健身器材。他表示緩慢且穩定的運動比速度極快的運動更好。他建議在跑步機上設定坡度行走 30 分鐘。

He also suggests using an elliptical machine for 25 minutes. You should do these exercises three times a week. This helps you burn fat better.

他還建議使用橢圓機 25 分鐘。您應該每週進行三次這些運動，這將有助於您更有效地燃燒脂肪。

To lose fat, you need a good diet, walking, and steady gym exercise.

若要減脂，您需要良好的飲食、散步以及穩定的健身運動。

Current fitness discussions suggest a shift away from abdominal exercises. Instead, experts emphasize the importance of hormonal balance and effective cardiovascular workouts to achieve weight loss.

目前的健身討論建議不再僅依賴腹部運動。相反地，專家強調荷爾蒙平衡與有效的心血管運動對於達成減重目標至關重要。

Dr. Berg argues that abdominal exercises, such as crunches and planks, are not enough to reduce visceral fat. He emphasizes that managing hormones, specifically lowering insulin levels, is more important. According to Dr. Berg, high insulin levels cause the body to store fat, so keeping insulin low is necessary to burn stored fat. Consequently, he recommends walking while fasting to improve insulin sensitivity. Furthermore, he claims that diet is responsible for 80 percent of fat loss, while exercise only contributes about 15 to 20 percent.

Berg 博士認為，例如捲腹和平板撐等腹部運動不足以減少內臟脂肪。他強調管理荷爾蒙，特別是降低胰島素水平更為重要。根據 Berg 博士的說法，高胰島素水平會導致身體儲存脂肪，因此必須保持低胰島素水平才能燃燒儲存的脂肪。因此，他建議在空腹時散步以提高胰島素敏感度。此外，他聲稱飲食決定了 80% 的減脂效果，而運動僅貢獻約 15 到 20%。

At the same time, fitness coach Prashant focuses on the best way to perform cardiovascular exercise. He explains that moderate-intensity activity is more effective for targeting fat than short bursts of high-intensity exercise. Specifically, he suggests a routine using a treadmill at a 12-degree incline for 30 minutes, three times a week. Additionally, he recommends using an elliptical trainer at level 10 for 25 minutes, three times a week. This schedule prioritizes consistency and duration over extreme physical exhaustion.

與此同時，健身教練 Prashant 專注於心血管運動的最佳執行方式。他解釋，中強度活動比短時間的高強度運動在針對脂肪方面更有效。具體而言，他建議一套方案：每週三次，使用跑步機並將傾斜度設為 12 度，持續 30 分鐘。此外，他建議每週三次，使用 10 級強度的橢圓機，持續 25 分鐘。此計畫將持續性與時長置於極端身體疲勞之上。

In conclusion, these perspectives suggest that lasting fat loss requires a combination of fasted low-impact movement, dietary control to regulate hormones, and steady cardiovascular training.

總結來說，這些觀點表明，持久的減脂需要結合空腹低衝擊運動、調節荷爾蒙的飲食控制以及穩定的心血管訓練。

Current fitness discourse emphasizes a shift from localized abdominal exercises toward systemic hormonal regulation and optimized cardiovascular modalities to achieve weight loss.

目前的健身討論重點在於從局部腹部運動，轉向系統性的荷爾蒙調節與優化心血管運動模式，以達到減重效果。

The efficacy of abdominal-specific exercises, such as crunches and planks, is contested by Dr. Berg, who posits that such activities are insufficient for the reduction of visceral fat. A conceptual shift toward endocrine management is proposed, specifically the mitigation of insulin levels. It is asserted that insulin elevation facilitates fat storage, thereby necessitating a state of low insulin to unlock lipid mobilization. Consequently, the implementation of walking in a fasted state is recommended to enhance insulin sensitivity and prioritize the utilization of stored lipids over exogenous carbohydrates. Dr. Berg quantifies the contribution of exercise to fat loss at approximately 15 to 20 percent, attributing the remaining 80 percent to dietary interventions.

Berg 博士對起坐與平板撐等針對腹部的運動效果持有異議，他認為此類活動不足以減少內臟脂肪。他建議將重點轉向內分泌管理，特別是降低胰島素水平。他主張胰島素升高會促進脂肪儲存，因此必須處於低胰島素狀態才能啟動脂質動員。因此，建議在空腹狀態下散步，以提高胰島素敏感度，並優先利用儲存的脂質而非外源性碳水化合物。Berg 博士將運動對減脂的貢獻量化為約 15 至 20%，而其餘 80% 則歸功於飲食干預。

Parallel to these metabolic considerations, fitness coach Prashant addresses the mechanical execution of cardiovascular exercise. A distinction is drawn between the expenditure of energy through high-intensity, short-duration exertion and the efficient targeting of fat. The latter is achieved through sustained, moderate-intensity activity. Specifically, a regimen involving a treadmill set to a 12-degree incline for 30 minutes, three times weekly, is advocated. This is supplemented by the use of an elliptical trainer at level 10 for 25 minutes, also three times weekly. The proposed schedule suggests a distribution where the treadmill is utilized on Mondays, Wednesdays, and Fridays, while the elliptical is employed on Tuesdays, Wednesdays, and Fridays, thereby prioritizing duration and consistency over immediate physical exhaustion.

與這些代謝考量平行，健身教練 Prashant 探討了心血管運動的機械執行方式。他區分了透過高強度、短時間爆發來消耗能量，與高效針對脂肪減除之間的差異。後者是透過持續的中強度活動來達成。具體而言，他倡導一套方案：跑步機設定 12 度傾斜度，每次 30 分鐘，每週 3 次。並輔以使用橢圓機（等級 10），每次 25 分鐘，同樣每週 3 次。建議的時程為：週一、三、五使用跑步機，週二、三、五使用橢圓機，從而優先考慮持續時間與一致性，而非立即的身體力竭。

The synthesis of these perspectives suggests that sustainable fat loss requires a combination of fasted low-impact movement, hormonal regulation via diet, and steady-state cardiovascular training.

綜合這些觀點，可持續的減脂需要結合空腹低衝擊運動、透過飲食調節荷爾蒙，以及穩定狀態的心血管訓練。