有人要我匿名代發：
有氧運動消耗脂肪，阻力訓練消耗醣類。這是常見的說法。
任何運動類型對脂肪消耗，有一種關鍵過程
B Kiens et al. Am J Physiol. 1998 Aug.
Utilization of skeletal muscle triacylglycerol during postexercise recovery in h
umans
Abstract
The utilization of muscle triacylglycerols was studied during and after prolonge
d bicycle ergometer exercise to exhaustion in eight healthy young men. Two days
before exercise and in the postexercise recovery period, subjects were fed a car
bohydrate-rich diet (65-70% of energy from carbohydrates). Exercise decreased mu
scle glycogen concentrations from 533 +/- 18 to 108 +/- 10 mmol/kg dry wt, where
as muscle triacylglycerol concentrations were unaffected (49 +/- 5 before vs. 49
+/- 8 mmol/kg dry wt after exercise). During the first 18 h after exercise, mus
cle glycogen concentrations were restored to 409 +/- 20 mmol/kg dry wt. In contr
ast, muscle triacylglycerol concentrations decreased (P < 0.05) to a nadir of 38
+/- 5 mmol/kg dry wt, and muscle lipoprotein lipase activity increased by 72% c
ompared with values before exercise. Pulmonary respiratory exchange ratio values
of 0.80-0.82 indicated a relatively high fractional lipid combustion despite th
e high carbohydrate intake. From 18 to 42 h of recovery, muscle glycogen synthes
is was slow and muscle triacylglycerol concentrations and lipoprotein lipase act
ivity were restored to the preexercise values. It is concluded that muscle triac
ylglycerol concentrations are not diminished during exhaustive glycogen-depletin
g exercise. However, in the postexercise recovery period, muscle glycogen resynt
hesis has high metabolic priority, resulting in postexercise lipid combustion de
spite a high carbohydrate intake. It is suggested that muscle triacylglycerols,
and probably very low density lipoprotein triacylglycerols, are important in pro
viding fuel for muscle metabolism in the postexercise recovery period.
雖然這是室內腳踏車的測試，不是典型的阻力訓練運動而是有氧運動的典型。
實驗過程，觀察到肌細胞肝醣量從533 降至 108mmol/kg，而肌細胞脂肪量在運動前後都維
持在49mmol/kg，沒變化。
之後觀察到訓練後18小時，肌肝醣補升到409mmol/kg。
也觀察到肌脂蛋白脂解酶活性提高到72%。明顯表示，恢復的能源是以消耗血液脂肪酸為主
。
無論有氧或是阻力訓練，恢復時，肌纖維代謝會恢復肌肝醣。為了減少葡萄糖消耗，這時就
會增加消耗脂肪酸做為身體能量來源。
任何的訓練都有效。
================
規律大便:
Food Science and Technology Series, Vol 15 [Fennema, Owen R.]
https://upload.cc/i1/2021/12/12/qHES4L.jpg
平均來說，人體7%的能量，來自大腸中醣類被細菌分解而再吸收的熱量
大腸吸收率雖比小腸低，但食糜在小腸停留約3-5小時，在大腸停留多久則需要看個人的排
便習慣。
糞便排出的頻率，會使大便量不同。不只是水分的差異，也有觀察到營養物質再吸收的差異
。
eg
https://upload.cc/i1/2021/12/24/wIyrlU.jpg
這篇我以前花五分鐘看論文打的, labmumi說我數據有寫錯, 有興趣自己找== 很容易找
===============
幫助上大號的話，有幾個地方可以檢查一下
1. 飲食中鉀的攝取
你喜歡吃維他命。但一般非處方的補充品，鉀都不可能超過FDA管制的99mg. 可以先檢查一
下鉀的攝取量。
因為腸胃蠕動，要靠平滑肌的收縮去影響排便：
腸道是平滑肌組織組成~ 由自主神經系統控制。腸平滑肌是不能用意識去控制的部分。
腸道富有節奏的收縮對於消化食物、吸收和排除大便非常重要。而鉀，作為電解質，參與了
肌肉收縮，包含腸道內的平滑肌。缺鉀，則腸道蠕動會受到抑制，消化也會不良(脹氣)。
如果平均每日攝取，離每日建議攝取量的差距較大，則可以試著提升到正常範圍。
2. 利用腸道蠕動的特性
Colonic mass movements and peristalsis move intestinal contents distally into th
e rectum. Rectal filling activates mechanoreceptors in the rectal wall causing a
wareness of the need to defecate.
Colonic mass movements
Peristalsis in the ileum forces chyme into the caecum. Distention of the caecum
triggers the gastric colic reflex and colonic mass movements begin. Stimulated b
y stomach distension and colonic irritation, mass movements usually occur three
or four times a day, often during or immediately after meals. These strong waves
, which can last up to 30 minutes
餐後約30分鐘內大腸蠕動是一天最強烈的時候。大腸蠕動將大便推進直腸》直腸擴張》引起
排便反射。
如有排便問題，配合天然促進的機轉去大號是最合理的解決方法。
(其他還有喝水/吃太鹹等等因素都會影響熱量/食慾
喝水跟熱量的關係經常是一個被嘲笑的問題
https://upload.cc/i1/2022/01/03/4JPXSE.jpg
尿顏色太深, 可以考慮喝更多一點. 喝很夠的倒是不用== 差異非常小.
有興趣自己找找
===========
哪一種積極的改變身體組成的方式對你最有用？
https://www.nature.com/articles/0800822
Abstract
OBJECTIVES:This present study describes weight control strategies used by a hete
rogeneous sample of US adults and their associations with weight and behaviour c
hange over time.
DESIGN:A prospective cohort study.
PARTICIPANTS:Participants for this study were 1120 US adults recruited from the
community who enrolled in a three-year intervention study to examine methods for
preventing age-related weight gain.
MEASURES:Measured body weight and self-reported behaviours related to body weigh
t (dieting practices, dietary intake and physical activity) were completed annua
lly for four years.
RESULTS:Over 70% reported using each of the following dieting strategies at leas
t once in four years: increase exercise (82.2%); decrease fat intake (78.7%); re
duce food amount (78.2%); and reduce calories (73.2%). Cumulative duration of us
e of these behaviours was brief (for example, even the most common behaviours we
re used only 20% of the time). Global reports of dieting were not predictive of
weight change over time. However, a dose–response relationship was observed bet
ween reported duration of use of several specific weight loss strategies over th
e four years and change in behaviours and weight gain.
CONCLUSIONS:These findings suggest that public health recommendations for weight
control may need to place greater emphasis on persistence of weight control beh
aviours.
一項對對1120個美國成年人的調查。
超過70%的人，在四年間都嘗試過某種減肥特訓。
最多的四種方法為
1. 運動 82.2% 38.8 週
2. 控制脂肪攝取 78.7% 50.0 週
3. 減少熱量攝取 78.2% 34.9 週
4. 不吃甜食 73.3% 29.7 週
然而，在這篇調查報告中發現，在四年中，這些特訓的持續時間都不長，持續最久的是控制
脂肪攝取的 50 週，最短是挨餓（4.1 週）
我們可以發現
1. 大部分人這些行為的持續時間都很短。
2. 越輕鬆執行越久
反過來說，[平常的生活方式]，是不是會讓身形大幅度的走樣，是一個值得注意的事。