# 减脂的 5-4-3-2-1 法则

每周 5 天保持活动 · 4 次结构化训练 · 3 次出汗 · 2 次力量 · 1 次极高心率。



## 要点

- 每天打勾。

- 用饮食制造缺口，用运动维持成果。

- 别相信跑步机的卡路里读数。



## 来源

- The role of exercise and physical activity in weight loss and maintenance (Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS, 2014)

- Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans (Pontzer H, Durazo-Arvizu R, Dugas LR, et al., 2016)

- The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men (Saner NJ, Lee MJ, Pitchford NW, et al., 2020)

- The effects of physical activity on sleep: a meta-analytic review (Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW, 2015)

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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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