{"id":590,"date":"2011-07-03T14:48:52","date_gmt":"2011-07-03T18:48:52","guid":{"rendered":"https:\/\/www.billybeck.com\/blog\/?p=590"},"modified":"2017-09-20T12:43:57","modified_gmt":"2017-09-20T16:43:57","slug":"%e7%bb%88%e6%9e%81%e9%a5%ae%e9%a3%9f%e6%8d%a2%e6%a1%a3%ef%bc%8c%e5%88%9b%e9%80%a0%e6%8c%81%e4%b9%85%e7%9a%84%e8%ba%ab%e4%bd%93%e5%8f%98%e5%8c%96","status":"publish","type":"post","link":"https:\/\/billybeck.com\/zh\/effective-eating\/ultimate-eating-shifting-gears-to-create-lasting-physical-change","title":{"rendered":"\u7ec8\u6781\u8fdb\u98df\uff1a\u6362\u6863\u521b\u9020\u6301\u4e45\u7684\u8eab\u4f53\u53d8\u5316"},"content":{"rendered":"<p>\u6458\u81ea\u6211\u7684\u8425\u517b\u624b\u518c <strong>\"\u7ec8\u6781\u996e\u98df\uff1a\u5982\u4f55\u5728 90 \u5929\u5185\u5c06\u4f53\u8102\u51cf\u534a\"\u3002 <\/strong><\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-593\" title=\"\u5c01\u9762_1\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2011\/07\/COVER_1-231x300.jpg\" alt=\"\" width=\"231\" height=\"300\" \/><\/p>\n<p>\u8fd9\u4e2a\u8ba1\u5212\u4e0d\u4ec5\u8ba9\u6211\u81ea\u5df1\u7626\u4e86\u4e0b\u6765\uff0c\u8fd8\u8ba9\u6210\u5343\u4e0a\u4e07\u7684\u4eba\u7626\u4e86\u4e0b\u6765\uff0c\u5305\u62ec\u4e13\u4e1a\u8fd0\u52a8\u5458\u3001\u804c\u4e1a\u5988\u5988\u3001\u5065\u8eab\u9009\u624b\u548c\u6570\u5341\u540d\u5065\u7f8e\u8fd0\u52a8\u5458\u3002<\/p>\n<p>\u6211\u4f1a\u7b2c\u4e00\u4e2a\u544a\u8bc9\u4f60\uff0c\u71c3\u70e7\u8102\u80aa\u7684\u996e\u98df\u8ba1\u5212\u4e0d\u6b62\u4e00\u79cd\u3002\u8bb8\u591a\u8282\u98df\u65b9\u6cd5\u90fd\u662f\u672a\u7ecf\u8bc1\u5b9e\u7684\u7406\u8bba\uff0c\u8fd8\u6709\u4e00\u4e9b\u8282\u98df\u65b9\u6cd5\u7b80\u76f4\u8ba9\u4eba\u96be\u4ee5\u5fcd\u53d7\uff0c\u6839\u672c\u65e0\u6cd5\u6301\u7eed\u3002  \u4f60\u901a\u8fc7\u8fd9\u4e9b\u6781\u7aef\u8282\u98df\u65b9\u6cd5\u53d6\u5f97\u7684\u4efb\u4f55\u6548\u679c\u90fd\u662f\u6682\u65f6\u7684\u3002  \u4f60\u5fc5\u987b\u80fd\u591f\u63a5\u53d7\u8fd9\u4e2a\u8ba1\u5212\u3002<\/p>\n<p>\u8fd9\u5c31\u662f ULTIMATE EATING \u5982\u6b64\u6709\u6548\u7684\u539f\u56e0\u3002  \u5b83\u7531 4 \u4e2a\u72ec\u7acb\u7684\u996e\u98df\u8ba1\u5212\u7ec4\u6210\uff0c\u53ef\u4ee5\u9002\u5e94\u4f60\u6240\u5904\u7684\u4efb\u4f55\u60c5\u51b5\uff08\u65e0\u8bba\u591a\u4e48\u4e0d\u4fbf\u6216\u5177\u6709\u6311\u6218\u6027\uff09\u3002<\/p>\n<p>\u4e0e\u5176\u91cd\u5199\u8fd9\u672c\u624b\u518c\uff0c\u4e0d\u5982\u5728\u6b64\u6458\u5f55\u300aULTIMATE EATING\u300b\u4e00\u4e66\u3002<\/p>\n<h3><strong>\u56db\u79cd\u996e\u98df\u8ba1\u5212\u662f<\/strong><\/h3>\n<ol>\n<li><strong>70%<\/strong><\/li>\n<li><strong>80%<\/strong><\/li>\n<li><strong>90%<\/strong><\/li>\n<li><strong>100%<\/strong><\/li>\n<\/ol>\n<p>\u996e\u98df\u8ba1\u5212\u90fd\u975e\u5e38\u76f8\u4f3c\uff0c\u987e\u540d\u601d\u4e49\uff0c\u6bcf\u4e2a\u8ba1\u5212\u90fd\u66f4\u4e25\u683c\u4e00\u4e9b\uff0c\u5728\u71c3\u70e7\u8102\u80aa\u65b9\u9762\u4e5f\u66f4\u6709\u6548\u4e00\u4e9b\u3002\u4e4b\u6240\u4ee5\u6709\u591a\u4e2a\u8ba1\u5212\uff0c\u662f\u56e0\u4e3a\u6bcf\u4e2a\u4eba\u7684\u60c5\u51b5\u4e0d\u540c\u3002  \u5c31\u50cf\u6c7d\u8f66\u6362\u6321\u4e00\u6837\u3002  \u4f60\u53ef\u4ee5\u7528\u4e00\u6863\u5230\u8fbe\u4f60\u60f3\u53bb\u7684\u5730\u65b9\uff0c\u4f46\u5b83\u8981\u6bd4\u4f60\u6362\u5230\u4e8c\u6863\u3001\u4e09\u6863\u6216\u8d85\u901f\u6863\u6240\u9700\u7684\u65f6\u95f4\u8981\u957f\u5f97\u591a\uff01<\/p>\n<p>\u751f\u6d3b\u662f\u52a8\u6001\u7684\uff0c\u4e5f\u662f\u4e0d\u65ad\u53d8\u5316\u7684\u3002  \u6700\u9002\u5408\u4f60\u7684\u996e\u98df\u8ba1\u5212\u662f\u4f60\u80fd\u591f\u575a\u6301\u5e76\u5b66\u4f1a\u4eab\u53d7\u7684\u8ba1\u5212\u3002  \u9605\u8bfb\u6bcf\u4e2a\u8ba1\u5212\uff0c\u7136\u540e\u7ffb\u5230\u83dc\u5355\u90e8\u5206\uff0c\u67e5\u770b\u6574\u4e2a\u661f\u671f\u7684\u83dc\u5355\u793a\u4f8b\u3002  \u4e00\u65e6\u4f60\u51b3\u5b9a\u4e86\u4f60\u7684\u8d77\u70b9\uff0c\u4f60\u5c31\u53ef\u4ee5\u5236\u5b9a\u4f60\u7684 \"\u65b0\u6210\u679c\u996e\u98df\u8ba1\u5212\"\u3002<\/p>\n<p>\u8fd8\u6709\u4e00\u70b9\u9700\u8981\u7262\u8bb0\uff0c\u60a8\u4e0d\u5fc5\u62d8\u6ce5\u4e8e\u4efb\u4f55\u4e00\u79cd\u8ba1\u5212\u3002  \u60a8\u53ef\u4ee5\u6267\u884c\u5176\u4e2d\u7684\u4efb\u4f55\u4e00\u9879\u8ba1\u5212\u3002  \u4ee5\u4e0b\u662f\u4e00\u4e9b\u53ef\u80fd\u9002\u7528\u4e8e\u4f60\u7684\u4f8b\u5b50\u3002  \u6700\u9177\u7684\u662f\uff0c\u4f60\u53ef\u4ee5\u6bcf\u5929\u3001\u6bcf\u5468\u6216\u6bcf\u5b63\u53d8\u6362\u8ba1\u5212\u3002<\/p>\n<h3><strong>\u6bcf\u5468\u51fa\u5dee 2 \u6216 3 \u5929\u7684\u7e41\u5fd9\u884c\u653f\u4eba\u5458\u3001\u9500\u552e\u4eba\u5458\u6216\u4f01\u4e1a\u5bb6\u3002<\/strong><\/h3>\n<ul>\n<li><strong>\u661f\u671f\u4e00<\/strong> \u529e\u516c\u5ba4\u5185 80% \u8ba1\u5212<\/li>\n<li><strong>\u661f\u671f\u4e8c<\/strong> \u65c5\u884c\u65e5\u964d\u6863\u8fdb\u5165 70% \u8ba1\u5212<\/li>\n<li><strong>\u661f\u671f\u4e09<\/strong> \u65c5\u884c\u65e5\u7ef4\u6301\u5728 70%<\/li>\n<li><strong>\u661f\u671f\u56db<\/strong>:\u4ece 70% \u65c5\u884c\u7ee7\u7eed\u8fd4\u56de<\/li>\n<li><strong>\u661f\u671f\u4e94<\/strong> 90% \u8ba1\u5212<\/li>\n<li><strong>\u661f\u671f\u516d<\/strong> \u5168\u5929 80%\uff0c\u665a\u9910\u63d0\u4f9b\u514d\u8d39\/\u4f5c\u5f0a\u9910\u3002<\/li>\n<li><strong>\u661f\u671f\u5929<\/strong> \u5168\u5929 80%\uff0c\u665a\u9910\u63d0\u4f9b\u514d\u8d39\/\u4f5c\u5f0a\u9910\u3002<\/li>\n<\/ul>\n<h3><strong>\u6ca1\u6709\u4f11\u606f\u65e5\u7684\u5168\u804c\u5988\u5988<\/strong><\/h3>\n<p>\u5f53\u5b69\u5b50\u4eec\u5728\u5b66\u6821\u65f6\uff0c\u51c6\u5907\u597d\u98df\u7269\uff0c\u4ee5\u4fbf\u65e5\u540e\u53d1\u751f\u610f\u5916\u65f6\u6709\u5907\u65e0\u60a3\u3002  \u60a8\u7684\u76ee\u6807\u53ef\u80fd\u662f\u5927\u90e8\u5206\u65f6\u95f4\u90fd\u5403 70-80%\u3002\u4ee5\u4e0b\u662f\u4e00\u4e2a\u5168\u804c\u5988\u5988\u5982\u4f55\u5728\u4e00\u5929\u4e4b\u5185\u8f6c\u53d8\u89d2\u8272\u7684\u4f8b\u5b50\u3002<\/p>\n<ul>\n<li><strong>\u65e9\u9910<\/strong> \u5728\u5b69\u5b50\u4eec\u8d77\u5e8a\u524d\u5403\u4e00\u987f 100% \u65e9\u9910\u3002<\/li>\n<li><strong>\u4e2d\u5348\uff1a<\/strong> 90% \u4ee3\u9910\u5976\u6614<\/li>\n<li><strong>\u4e0e\u5b69\u5b50\u4eec\u5171\u8fdb\u5348\u9910<\/strong> \u60a8\u4e4b\u524d\u51c6\u5907\u7684 70% \u6216 80% \u9910\u3002<\/li>\n<li><strong>\u5348\u540e <\/strong>90% \u4ee3\u9910\u5976\u6614\u6216\u4f4e\u8102\u677e\u8f6f\u5e72\u916a\u548c\u6c34\u679c\u3002<\/li>\n<li><strong>\u5916\u51fa\u5c31\u9910<\/strong>\u540d\u79f0\uff1a 70% \u70e4\u9e21\u8089\u4e09\u660e\u6cbb\uff0c\u4e0d\u542b\u9762\u5305\uff0c\u914d\u918b\u6c99\u62c9\u3002<\/li>\n<li><strong>\u665a\u4e0a\u597d<\/strong> 100% \u8349\u8393\u86cb\u767d\u714e\u997c\uff08\u591a\u505a\u4e00\u4e9b\u660e\u5929\u5403\uff09<\/li>\n<li><strong>\u5c0f\u8d34\u58eb<\/strong> \u56f4\u7ed5\u5bb6\u5ead\u805a\u4f1a\u548c\u5176\u4ed6\u6d3b\u52a8\u8ba1\u5212\u514d\u8d39\/\u8282\u98df\u9910\u3002<\/li>\n<\/ul>\n<h3><strong>\u7ade\u6280\u8fd0\u52a8\u5458<\/strong><\/h3>\n<ul>\n<li><strong>\u5f53\u5b63\uff1a<\/strong> \u4ea4\u66ff\u4f7f\u7528 70% \u548c 80% \u8fdb\u98df\u8ba1\u5212<\/li>\n<li><strong>\u5b63\u524d\u8d5b<\/strong> \u53d6\u51b3\u4e8e\u5f53\u524d\u7684\u8eab\u4f53\u6210\u5206 80-100%<\/li>\n<li><strong>\u6de1\u5b63<\/strong> 70% \u2013 80%<\/li>\n<li><strong>\u590f\u4ee4\u8425\u524d 8-12 \u5468\uff1a<\/strong> \u5982\u679c\u9700\u8981\u589e\u52a0\u808c\u8089\u91cf\u548c\u51cf\u5c11\u8102\u80aa\uff0c\u90a3\u4e48\u8bf7\u6309\u7167\u300a\u6781\u9650\u996e\u98df\u300b\u624b\u518c\u672b\u5c3e\u7684 12 \u5468\u5927\u7eb2\u8fdb\u884c\u3002<\/li>\n<\/ul>\n<div id=\"attachment_594\" style=\"width: 624px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-594\" class=\"size-large wp-image-594\" title=\"G-Force BB3\u5c04\u51fb 002\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2011\/07\/G-Force-BB3-Shoot-002-1024x679.jpg\" alt=\"\" width=\"614\" height=\"407\" \/><p id=\"caption-attachment-594\" class=\"wp-caption-text\">\u5728 100% \u5b8c\u6210 6 \u5468\u7684 \"ULTIMATE EATING PLAN\"\uff08\u7ec8\u6781\u8fdb\u98df\u8ba1\u5212\uff09\u540e\uff0c\u4f53\u8102\u8fbe\u5230\u4e2a\u4f4d\u6570\u7684 \"\u5f71\u5b50\u62f3\"\u3002<\/p><\/div>\n<p>\u73b0\u5728\u4f60\u5df2\u7ecf\u770b\u5230\u4e86\u4e09\u79cd\u6781\u5176\u4e0d\u540c\u7684\u751f\u6d3b\u65b9\u5f0f\u662f\u5982\u4f55\u5c06\u8fd9\u79cd\u6709\u6548\u7684\u996e\u98df\u65b9\u6cd5\u4ed8\u8bf8\u5b9e\u65bd\u7684\uff0c\u73b0\u5728\u6211\u5c06\u5411\u4f60\u8be6\u7ec6\u4ecb\u7ecd\u6bcf\u4e00\u79cd\u8ba1\u5212\u3002<\/p>\n<h2><strong>70% \u6e05\u6d01\u8ba1\u5212<\/strong><\/h2>\n<h3><strong>\"\u7b2c\u4e00\u9f7f\u8f6e<\/strong>\"<\/h3>\n<p>\u5bf9\u4e8e\u5927\u591a\u6570\u4eba\u6765\u8bf4\uff0c701TPT3T \u8ba1\u5212\u662f\u6700\u4f73\u7684\u5f00\u59cb\uff0c\u4e5f\u662f\u6700\u4f73\u7684\u575a\u6301\u3002  \u8fd9\u662f\u4e00\u4e2a\u80fd\u8ba9\u4f60 \"\u6d3b\u8d77\u6765 \"\u7684\u996e\u98df\u8ba1\u5212\u3002  70% \u8ba1\u5212\u5e94\u7528\u4e86\u524d\u56db\u9879\u996e\u98df\u539f\u5219\u3002<\/p>\n<h3><strong>EAT \u539f\u5219<\/strong><\/h3>\n<ol>\n<li>\u98df\u7528\u9ad8\u8f9b\u70f7\u503c\u98df\u7269<\/li>\n<li>\u6b63\u786e\u642d\u914d\u98df\u7269<\/li>\n<li>\u6bcf 2-3 \u5c0f\u65f6\u8fdb\u98df\u4e00\u6b21<\/li>\n<li>\u996e\u7528\u8db3\u591f\u7684\u6e05\u6d01\u6c34<\/li>\n<\/ol>\n<p>\u5982\u679c\u60a8\u76ee\u524d\u6b63\u5728\u5e76\u575a\u6301\u719f\u7ec3\u8fd0\u7528\u8fd9\u56db\u9879\u539f\u5219\uff0c\u90a3\u4e48\u4e5f\u53ea\u6709\u8fd9\u6837\uff0c\u60a8\u624d\u80fd\u5f00\u59cb\u5b9e\u65bd 80% \u8ba1\u5212\u30024-6\u5468\u540e\uff0c\u5c31\u5e94\u8be5\u6253\u5f00\u8102\u80aa\u71c3\u70e7\u7089\uff0c\u7ee7\u7eed\u5b9e\u65bd 80% \u8ba1\u5212\u3002  \u5426\u5219\uff0c\u5c31\u4f1a\u505c\u6ede\u4e0d\u524d\uff0c\u6548\u679c\u4e5f\u4f1a\u505c\u6ede\u4e0d\u524d\u3002<\/p>\n<h2><strong>80% \u6e05\u6d01\u8ba1\u5212<\/strong><\/h2>\n<h3><strong>\"\u7b2c\u4e8c\u6863\" <\/strong><\/h3>\n<p>80% \u8ba1\u5212\u5305\u542b\u4e86 EAT \u5168\u90e8\u4e94\u9879\u539f\u5219\u7684\u5e94\u7528\u3002  \u867d\u7136\u8fd9\u4e00\u9636\u6bb5\u9700\u8981\u82b1\u65f6\u95f4\u6d4b\u91cf\u548c\u79f0\u91cf\u98df\u7269\u7684\u91cd\u91cf\uff0c\u4f46\u8fd9\u662f\u975e\u5e38\u503c\u5f97\u7684\uff0c\u56e0\u4e3a\u6548\u679c\u4f1a\u66f4\u52a0\u660e\u663e\u3002\u6b64\u65f6\uff0c\u91cd\u8981\u7684\u662f\u5c3d\u53ef\u80fd\u4e0d\u8981\u53bb\u5916\u9762\u7684\u9910\u9986\u5403\u996d\u3002\u552f\u4e00\u7684\u4f8b\u5916\u662f\uff0c\u5982\u679c\u4f60\u786e\u5b9e\u77e5\u9053\u6240\u5403\u98df\u7269\u7684\u6210\u5206\u3002\u6211\u7ecf\u5e38\u5149\u987e\u540c\u4e00\u5bb6\u9910\u9986\uff0c\u4ed6\u4eec\u603b\u662f\u80fd\u6ee1\u8db3\u6211\u7684\u8981\u6c42\u3002\u6211\u76f8\u4fe1\uff0c\u5982\u679c\u4f60\u4ed8\u51fa\u52aa\u529b\uff0c\u5c55\u73b0\u9b45\u529b\uff0c\u4f60\u4e5f\u4e00\u5b9a\u80fd\u505a\u5230\u8fd9\u4e00\u70b9\u3002<\/p>\n<h3><strong>\u996e\u98df\u539f\u5219<\/strong><\/h3>\n<ol>\n<li>\u98df\u7528\u9ad8\u8f9b\u70f7\u503c\u98df\u7269<\/li>\n<li>\u6b63\u786e\u642d\u914d\u98df\u7269<\/li>\n<li>\u6bcf 2-3 \u5c0f\u65f6\u8fdb\u98df\u4e00\u6b21<\/li>\n<li>\u996e\u7528\u8db3\u591f\u7684\u6e05\u6d01\u6c34<\/li>\n<li>\u9002\u91cf\u996e\u98df<\/li>\n<\/ol>\n<h2><strong>90% \u6e05\u6d01\u8ba1\u5212<\/strong><\/h2>\n<h3><strong>\"\u7b2c\u4e09\u6863\"<\/strong><\/h3>\n<p>90% 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