關於 not by a long shot ，我們在網路上蒐集到這些相關的討論、資訊與評價

Topic: Struggling with Stress Eating

This was me 7 days ago

I resisted eating like a mad dog for 5 days after my recent F Up, but sadly I just repeated another stress eating, finished devouring so much fast food all under 5-10 min

I shot this pic to remind myself that I fk up again…

Normally my instinct is to Go to the Gym & Lift

But this time I didn’t do that, instead I just ate like a mad man again who looked like he hasn’t eaten for 45 days

And I’ve faced this episode - many many times

This was one of those things I know that if I kept doing, it’s just gonna end up really bad for myself

And the truth is, I wasn’t willing to deal with the stress at the time and kept holding on to it, ending in another terrible binge eat that made me felt depressed & pissed off about myself

It was a downward spiral as I started to depend on Food more than ever - Not for energy & health purpose but more towards mental temporary relief

And I had enough

Enough of the BS I tell myself - that it’s okay to just eat and enjoy the moment

Enough of Stress Eating - it’s time to earn back self control & discipline

It starts now

I’m sharing this, not to gain pity, but because I know how fkn hard stress eating messes up my body and I didn’t know whom to talk to - because normally it’s people who reached out to me!

I felt ashamed as I tell people to show up and keep the fire burning, but my own fire is being put off by myself

Whatever my personal reasons are - it is not an excuse to keep fking up, and that’s why I’m sharing this publicly to hold myself accountable to all of you, and to commit to a Plan

I don’t believe in perfection - but I believe in owning up to my shit & to take full control to transform into the Beast I know I am Capable of being

I hope this simple sharing can give some of you who struggle with the same problem - some courage & energy to change something for the better

I know it’s tough af, but you’re not alone and that you can be in control, as long as you’re willing to put in the effort 🔥

We are in this together - Let’s do this 💯

#KeepTheFireBurning

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【奧林匹克式舉重動作不能捨棄的理由】

分享《The System: Soviet Periodization Adapted for the American Strength Coach》書中對奧林匹克式舉重的看法。該書的作者們並沒有否定專項訓練的重要性，但強調現階段(美國許多力量教練)用其他動作「取代」奧林匹克式舉重是不智的作法，主要的理由是上膊和抓舉能訓練到「大範圍動作」與「全身性」的「爆發力」與「速度」。下面附上原文、我的譯文和懸垂式上膊的訓練側拍影片：
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#以下為譯文，最後附上原文，若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！
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近年來，隨著人們越來越重視力量訓練中的安全性，以及所謂的「專項力量」訓練，奧林匹克式舉重動作已不再受到許多力量教練的青睞。主要的理由是，如果運動員不是要參加奧林匹克舉重比賽，有更好的爆發力訓練動作可以選，它們更容易轉化為運動賽場上的成績，而且這些動作不用移動那麼大的重量，所以對身體的壓力與風險會低很多。

為了甩開風險，有許多擲藥球或更有創意的動作已經在許多運動團隊的力量課表中取代上膊、抓舉、挺舉。在我們看來，這個鐘擺甩得太遠了，這些動作一直都能培養出世界上最強、最具爆發力運動員，現在卻要完全捨棄，實在太過極端。

我們要瞭解奧林匹克式舉重動作的主要目的是：通過「大範圍的動作」（特別是下肢）在全身產生最大的爆發力。

專攻奧林匹克式舉重選手和特別注重專項力量訓練的選手，這兩者的訓練課表，你最常發現的區別是：舉重選手是透過大範圍且快速的動作來訓練下肢；換言之，後者的動作幅度大都比較小。很多教練出於善意，使用了許多替代舉重的練習動作，但這些練習並沒有辦法達到舉重動作所需的柔韌性、協調性與力量輸出。

使用奧林匹克式舉重動作可以訓練到關節在較大彎屈幅度時的爆發力和穩定度，那也是身體在賽場上可能會碰到的幅度。(譯者註：當然對純跑者和泳者來說就並非如此了，不過自行車選手和大部分的球類運動相當符合)

一位運動員在進行完整的抓舉、挺舉時，如果進步太快或是沒有經過正確的指導再加上大重量，的確會導致受傷。但所有的訓練動作都是這樣，只要進階太快、操作不當或重量太重都會受傷，所以問題不在動作，而在於教練沒讓運動員準備好。

像美式足球或籃球這種運動的動作幅度很大，執行動作時需要高度的柔軟度與力量；在提升這些能力上，奧林匹克式舉重動作會比擲藥球的訓練更有效率。這些動作並不危險，只要你能先評估他們的身體是否有能力安全完成這些動作，事先對舉重動作進行規劃與指導，以及循序漸近地增加重量和動作難度，那麼很多顧慮都會消失。

當你能有效且適當地進行奧林匹克式舉重訓練，你會發現它的好處遠遠大於缺點。

(但作者也強調並不是每個人一開始都適合練奧林匹克式舉重動作)

一開始先別進行大量且高強度的奧林匹克式舉重訓練，最好先等到運動員們至少已經練了幾年之後才能大量的練。如果他們在早期要發展爆發力，可在運動員學習和改善舉重動作時先進行「跳躍」與「增強式訓練」。

無論什麼動作，練熟了動作的技術之後，接下來「速度」是第一位。雖然體育界很重視力量和肌肥大，但力量所表現出來的速度才是真正分出運動員實力差異的關鍵所在。

在健力（powerlifting）比賽中，動作的速度並不重要，目標是舉得更重，不管花多長時間，比賽結果只看重量。但在美式足球場上，最強壯的線鋒球員若不能迅速將力量轉化為控制對手防守球員的能力，他們就不能算是成功的進攻組球員。同理，一位能肩推數百磅重的鉛球選手，如果他不能用全身的力量來加速擲出鉛球，他也將無法把獎牌帶回家。

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#原文如下
THE OLYMPIC LIFTING CONTROVERSY

In recent years with the increasing emphasis on safety in strength training and what is termed “sport specific” training, the Olympic lifts have fallen out of favor with many strength coaches. The argument is that if you are not competing in Olympic lifting, there are better options for training explosive strength that translate more readily to sports performance, without the risks and strain inherent in rapidly moving heavy weights.

Variations of medicine ball throws or more creative exercises have taken the place of cleans, snatches, and jerks in the strength programming of many teams as coaches try to reduce those risks. In our opinion, the pendulum has swung too far away from using the movements that have consistently produced the strongest and most explosive athletes in the world.
The main goal of the Olympic lifts is to generate maximal power and explosive strength in the entire body through large ranges of motion, particularly for the lower extremities.

The differences you will most often find between the training regimen of an Olympic weightlifter and of athletes performing more “sport specific” training are that weightlifters consistently take the lower extremities through high-speed, large range-of-motion exercises. Many of the substituted movements and exercises used by a well-intentioned strength coach do not come close to demanding and developing the flexibility, coordination, and force output demanded by the weightlifting exercises.

It is true that subjecting an athlete to a full snatch or jerk with a substantial amount of weight without the proper instruction or progression will often result in injury. However, that holds true for any exercise. It is not the fault of the exercise, but rather the coach’s fault for failing to prepare the athlete to succeed.

Dynamic sports like football or basketball require suppleness and strength expressed through large ranges of motion; the Olympic lifts are more effective at facilitating those qualities than a medicine ball toss. If you assess an athlete to be physically capable of performing the movements safely and if the lifts are programmed and coached effectively and progressed in both weight and complexity, many concerns diminish.

You will discover that when implemented effectively and appropriately, the benefits of the Olympic lifts far outweigh the drawbacks.

A significantly high volume of Olympic lifting is best left to the athletes with at least a few years of training under their belts. For developing athletes such as these, the power and explosive qualities can be addressed through jumping or plyometric training as the Olympic lifts are coached and refined over time.
After mastering technical efficiency and form, no matter what the movement, speed should always be the priority. Although strength and muscle hypertrophy are important in the world of sports, the rapid expression of that strength is what separates athletes on the field of play.

In the sport of powerlifting, the speed of the movement is not critical. The goal is to lift the maximum weight, however long it takes. On the football field, the strongest linemen will rarely succeed if they cannot rapidly translate that strength to control an oncoming defender. A shot putter who can military press hundreds of pounds will not take home a medal without the ability to explosively accelerate the entire body to throw the shot.
(extracted from page 101~102)
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若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！

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Hello, I am umino.Thank you for watching this video.This description uses Google Translate.

今回の動画はサンドスライムを使った奥行き耳かき。スライムに対して砂の量を結構入れたので相当ジョリジョリになったと思う。砂が少ないと水分量多めのグチャッとした音になる。私にしては珍しく砂に色が付いてるのもポイントだ。いつもは地味なのに…どうしてしまったんだ…。
This video is a depth ear pick using sand slime. I think the amount of sand in the slime was fairly large, so I think it became a lot of trouble. When the amount of sand is small, the sound becomes gritty with a large amount of water. The point is that the sand is colored, which is unusual for me. It's usually plain, but... what happened?

今まではあまりスライムを使ってこなかったけど、久しぶりに自作してみた所、面白かったので奥行き耳かきも撮影してしまった。他にも何本かまとめて撮ったけど、いつ投稿できるかは分からない。
I haven't used slime so far, but when I made it myself after a long time, it was so interesting that I also shot depth earpicks. I made a few other videos in bulk, but I don't know when I can post them.

スライムを自作し少しだけハマったものの、悲しいことに夏が来てしまった。何故夏だといけないのか。夏は撮影しないのです。理由は「虫の鳴き声がうるさい」から。秋までスライム熱が続いていたらまた撮影します…。数年前にスライムを自作した時はあまり道具を揃えなかったんだけど、今回は色々揃えたので多分作るでしょう。作らなかったら流石にもったいない。
Although I made my own slime and I was a little addicted to it, sadly the summer has come. Why should it be summer? I don't shoot in summer. The reason is that the bugs are noisy. If slime fever continues until autumn, I will shoot again... When I made my slime a few years ago, I didn't have many tools, but this time I prepared a lot, so I think I'll probably make one. If you don't make it, the materials will be useless.

そういえばいい忘れてたけど、今回はテロップなしだ。テロップ入れて字幕も入れると時間がない。更新頻度が落ちる。狙った時に投稿できない。等々、理由がありまして、使い分けていく予定。

ラジオ雑談で使った話をこっちでもしていく。その話題とはずばり、落ち込んだ時の対処法。最近は例のウイルスのせいで落ち込む機会も多いと思う世の中。特に自粛期間は家から出られないわ、イベントは潰れるわ、友だちには会えないわでストレスを溜めた人が多いでしょう。(何故その時に話さなかった。)(日本では外出自粛という謎の制限があったのです、外国の皆様。理解するのは難しいと思う。)
I will continue to use the stories I used in the radio chat. What to do about that topic, what to do when you are depressed. Recently, I think there are many chances of depression because of the virus. Especially during the self-restraint period, many people are stressed because they can't leave their homes, events are destroyed, and they can't meet friends. (Why I didn't talk at that time.) (In Japan, there was a mystery limitation to refrain from going out. I think it's difficult to understand.)

で、どうするかなんだけど、一番手っ取り早いのは眠って忘れる作戦。落ち込みの度合いによるけど、時間が解決してくれることも世の中多いと思うんですよ。だからとりあえず落ち込んだ当日は眠る。メンタルじゃなくてフィジカルから回復していこうぜということだ。帰宅後すぐに寝てしまって夜に眠れなくなったなら、好きな作品でもYouTuberでも眠くなるまで見ればいいじゃない。その点、最近はサブスクサービスがたくさんあって困らないよね。ASMR動画を見て無理やり寝るのもいいと思うよ。(隠す気のない宣伝)
So what do you do? The quickest strategy is to sleep and forget. Depending on the degree of depression, I think there are many things out there that solve the time. So I sleep on the day when I'm depressed. It's not mental, let's recover from physical. If you fall asleep right after you get home and can't sleep at night, watch your favorite works or YouTuber until you're sleepy. On that point, there are a lot of subscription services these days, so it doesn't bother me. I think it's good to watch the ASMR video and forcibly sleep. (Advertising without hiding)

個人的にしてることは、落ち込んだ物事から無理矢理にでも離れる。特に何かでミスした時はもう過去には戻れないわけだから。嫌なニュースがあった時はなるべくネットを見ないとかね。ただ離れる過程で逆にそれを意識してしまっては意味がないので、切り替えのできない人には向いてない作戦。
What I personally do is force me away from depressed things. Especially when you make a mistake, you cannot go back to the past. When I have bad news, I try not to look online. On the contrary, it is meaningless to be aware of that in the process of leaving, so it is not suitable for people who cannot switch.

そういう時に何もしてないと変に考え込む人もいると思う。それだと意味がないので、そういう時は好きな作品でも見てやり過ごそう。過去に見たお気に入りの作品を、数年ぶりに見ると楽しいぞ～。ドラマだったら10時間くらい、アニメだったら5時間くらいは潰せるでしょう。まあ何か別のことに集中できるなら何でもいいのです。

そういう意味では予定を詰め込んで忙しくするのもいいと思う。(自分はやらないけど。)しばらくは世の情勢的にも難しいだろうけど。

多分、これを読んでる人は学生が多いだろうけど、例えば友だちの言動で落ち込んだとしたらキャパオーバーに気をつけて接するのがいいんじゃないかと思う。よく友人関係のトラブルが～って悩みを見かけるけど、解決しそうもない悩みなら逃げるのもありだし、付き合い方を考えた方がいい。始めから逃げるのがあまり推奨したくないけど、向き合った結果逃げるのは何も問題がない。先生に対しての悩みの場合はなかなか難しい。相手の言動を変えることはほぼ無理だ。ならば「この人はこういう人間なんだ」っていう風に考えればいい。少しでもハードルを下げれば、受け入れられなくともダメージは少なくできるかもしれない。
Probably there are many students reading this, but I think it's better to be careful about your capacity when you are depressed by the behavior of your friends. I often see troubles with friends, but if I have troubles that are unlikely to be solved, there is a chance that I can escape, so it is better to think about how to deal with them. I don't really recommend running away from the beginning, but there's nothing wrong with running away as a result of facing each other. It is quite difficult when you have trouble with your teacher. It is almost impossible to change the behavior of the other person. Then you can think like, "This person is this kind of person." If you lower the hurdle even a little, the damage may be reduced even if it is not accepted.

というわけでお悩み募集してます。コメントまでよろしく。

おやすみの～。
Good night.

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