Exercise and Diet 1:9

森拓郎Jiangsu Phoenix Science and Technology Press2015

Rating 3.4
Word count
86 words
Chapters
32
ISBN
9787553742809

Tags

Health and Medicine Health Weight ManagementHealth PreservationHealthy LivingHealthy LifestyleExercise and DietDietary ManagementDiet StructurePractical GuideNutrition

Summary

Exercise and Diet 1:9 is the signature work of Takuro Mori, a Japanese fitness trainer and body-sculpting coach. The original Japanese title translates literally as "A Trainer Declares! Weight Loss Is 10% Exercise, 90% Diet." The "1:9" in the title is no slogan but a weighting model the author developed from years of personal training and body-sculpting instruction: in weight management, diet accounts for roughly ninety percent and exercise only ten. Many people, he notes, respond to weight gain by adding gym sessions, but if their diet stays the same, exercise tends merely to sharpen appetite and raise intake, leaving the effort in vain. The book proceeds in four chapters. The first, "Watching Your Mouth Beats Moving Your Legs," dissects common misconceptions about cardio and basal metabolism. The second, "Eating Wrong Makes You Fatter and Fatter," takes up carbohydrates, the glycemic index, heavily processed foods, and trans fats. The third proposes a "high N/C ratio" approach to choosing food (the ratio of nutrients to calories), offering criteria for concrete situations involving oils, salad dressings, gut environment, drinking, and fasting. The fourth turns to practice, advocating two sessions a week supplemented by low-barrier activities such as walking and handstands, and pairing subtraction (removing fattening factors) with addition (supplying essential nutrients) to build a body that resists weight gain. The book is short and plainspoken, aimed above all at changing how readers think about the order of eating and moving, and it includes recommended menus.

Editor's review

市面上大多数减肥书都在教你「怎么练」，这本书却先问你一句：你真的吃对了吗？森拓郎是东京的私人健身教练，学员中有不少模特和演员；正因为他天天带人练，才更清楚光靠练解决不了什么。他把减肥的力气按 1:9 拆开：九成花在吃上，一成留给动。对习惯了「多吃一口就跑两公里赎罪」的人来说，这是一次相当直接的纠偏。书中提出的高 N/C 比选食法不要求称重、算卡路里，而是教你用「营养除以热量」的直觉去挑食物：同样是油，有的让你胖，有的帮你瘦；同样是沙拉，自制和市售差别巨大。作者也坦率地谈到了碳水和深加工食品、肠道环境、饮酒与断食，甚至直言「一周运动两次就够了」。全书仅一百六十多页，读起来像听一位教练当面把话讲透，适合那些练了很久却总在原地打转的人，作为调整认知的第一步。

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Reading tips

  1. 先读第一章与结束语，确认自己是否认同「饮食主导」的前提，再决定投入程度。
  2. 读第三章时对照自己的日常采购清单，逐项替换成高 N/C 比选择，比记理论更有用。
  3. 把「每周两次、散步为主」当作起点执行三个月，观察体重与食欲变化后再调整。
  4. 书中的经验性比例不必当成生理学常数，可与专业营养建议互相校验。

About the publisher

Jiangsu Phoenix Science and Technology Press China · Founded in 1978

Jiangsu Phoenix Science and Technology Press chiefly publishes academic monographs in science and technology, practical science and technology books, popular science readers, and lifestyle books, focusing on the life sciences and environmental sciences while also covering art, architecture, fashion, and inspirational growth. Representative books in the catalog include Li Ruzhen's Jing Hua Yuan (Flowers in the Mirror), Taine's Philosophy of Art, Fu Lei's Twenty Lectures on Masterpieces of World Art, John Gould's Atlas of Asian Birds, Wang Yicheng's Flower Museum (Second Edition), as well as An Illustrated New Interpretation of Yuan Ye and Liang Sicheng on Ancient Chinese Architecture: Illustrated Edition, alongside the Chinese-English bilingual Father and Son: Chinese-English. Its author resources include Li Ruzhen, Taine, Fu Lei, John Gould, Wang Yicheng, Zhao Nong, Plauen, and Li Wenhao. The press is characterized by combining academic and popular science with art appreciation, architecture and garden, and practical lifestyle books, with an emphasis on rich illustrations and accessible presentation of classic works.

Contents

  1. Preface The Idea That Exercise Alone Makes You Thin Is Badly Wrong
  2. 1 Watching Your Mouth Beats Moving Your Legs
  3. Exercising to Lose Weight Is a False Premise
  4. Cardio Only Looks Good
  5. Basal Metabolism's Role in Weight Loss Has Been Mythologized
  6. Exercise for Weight Loss Is Hard to Sustain
  7. The Only Secret to Weight Loss: Change Your Eating Habits
  8. 2 Eating Wrong Is the Root Cause of Obesity
  9. Carbohydrates: The Source of All Obesity Evil
  10. Heavily Processed Foods Should Be Avoided Even If Low in GI
  11. Junk Food: Makes You Fat and Ages You
  12. Processed Foods: What You Eat Is All Body Fat
  13. Wheat Products Work Against Weight Loss
  14. Should Weight Loss Add or Subtract?
  15. 3 The High N/C Ratio Method: Eat More, Weigh Less
  16. High N/C Ratio Foods Won't Make You Fat
  17. Get in the Habit of Choosing Food by N/C Ratio
  18. Eat This Way If You Want to Be Thin
  19. Lose Weight with Oils That Don't Fatten
  20. The Secret to Successful Weight Loss Lies in the Gut Environment
  21. Choose Foods That Are Less Fattening
  22. Drink the Right Way and You Won't Gain Weight
  23. An Occasional Fast Works Even Better
  24. 4 Exercise and Diet 1:9: Lose Weight Without Rebounding
  25. The Balance of Addition and Subtraction
  26. If Exercise Brings No Results, Stop Early
  27. Twice a Week Is the Ideal Exercise Frequency
  28. The Best Weight-Loss Exercise: Walking and Handstands
  29. Don't Let Stress Become an Excuse for Bingeing
  30. Improve Your Diet According to Your Body and Build a Body That Doesn't Gain Weight
  31. Closing Remarks Weight Loss Is a Way of Life That Simplifies
  32. Special Appendix Refresh Your Body! Recommended Menu

FAQ

书名里的「1:9」到底指什么？ 它指的是体重管理中运动与饮食的权重分配：运动约占一成，饮食约占九成。这是作者根据私教案例提炼的经验性说法，用来说明优先级，并非精确的生理学常量。
这本书和常见的「三分练七分吃」有什么不同？ 两者都强调饮食优先，但本书把饮食的比重推到九成，并且不鼓励为了减肥额外加练，理由是运动容易放大食欲、时间成本高；它给的运动建议也仅是每周两次、散步或倒立这类低门槛活动。
什么是高 N/C 比食物？ N/C 比指营养素与热量的比值，即单位热量中含有多少有用营养。书中主张优先选择 N/C 比高的食物，减少只有热量、营养贫乏的深加工食品，从而在不刻意节食的前提下降低发胖概率。
这本书有别的中文版本吗？ 有。2015 年江苏凤凰科学技术出版社版由朱悦玮翻译，ISBN 为 9787553742809；2020 年广东科技出版社推出修订版，译者吴佳妮，ISBN 为 9787535975263，内容作了本土化调整。
读完就能瘦吗？ 书提供的是认知框架与选食原则，不是保证效果的方案。实际减重受基础代谢、依从性和个体差异影响，把它当作改变饮食习惯的起点，比期待速效更现实。

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About the author

森拓郎 Author

Moritakuro is a Japanese author known for writing on health-related topics. Publicly available information about him is limited, and his detailed biography, educational background, and professional qualifications cannot be confirmed. One of his works is held in the collection: Exercise and Diet 1:9 (Fully Revised Edition). Classified under health, the book discusses the proportional relationship between exercise and diet, reflecting the author's approach of combining everyday physical activity with dietary planning. Judging from the title and category, Moritakuro focuses on fitness and nutrition methods that ordinary readers can put into practice rather than on advanced medical theory. His writing tends toward practical guidance, emphasizing dietary adjustment as the main approach with exercise as a supplement. Books of this kind are often welcomed by readers in the Chinese-language market who are interested in weight management and lifestyle improvement. Because information about his other works and experiences is insufficient, this introduction outlines only his writing direction and the characteristics of the work based on the available material.