EN： Present Perfect Continuous (Have/Has + been + V-ing): Used to describe an action that started in the past and is still continuing or has recently stopped, emphasizing the duration or process.
中文： 現在完成進行式 (Have/Has + been + V-ing)：用來描述一個從過去開始並持續到現在，或最近才停止的動作，強調動作的持續過程。
I have been practicing the piano for two hours.
我已經練鋼琴練了兩個小時了。
EN： Present Perfect Tense with 'Since': Used to indicate a state or action that began at a specific point in time in the past and continues to the present.
中文： 現在完成式搭配 'Since'：用來表示從過去某個特定時間點開始，一直持續到現在的狀態或動作。
She hasn't eaten anything since breakfast.
她從早餐後就沒吃過任何東西。
EN： In fitness culture, 'routine' refers to a regular sequence of exercises. 'Switching up' is a common phrasal verb used when someone changes their habits to avoid a plateau or boredom.
中文： 在健身文化中，'routine' 指的是固定的運動流程。'Switching up' 是一個常見的片語動詞，當某人為了避免進入停滯期或感到無聊而改變習慣時會使用這個詞。
EN： Present Perfect Continuous Tense (have/has + been + V-ing): This tense is used to describe an action that started in the past and is still continuing in the present, or has just finished but has results in the present. It emphasizes the duration or the ongoing nature of the activity.
中文： 現在完成進行式 (have/has + been + V-ing)：此時態用於描述從過去開始並持續到現在的動作，或剛結束但對現在仍有影響的動作。它強調動作的持續性或過程。
She has been practicing the piano for three hours.
她已經練習鋼琴三個小時了（且目前還在練習）。
EN： Noun Phrase as Time Adverbial: Phrases like 'this whole week' or 'all day' can function as adverbials to indicate the duration of an action without needing a preposition like 'for' or 'during'.
中文： 名詞短語作為時間狀語：像 'this whole week'（這整個禮拜）或 'all day'（整天）這樣的短語可以直接作為狀語來表示動作持續的時間，不需要加上 'for' 或 'during' 等介係詞。
I've been working on this project all morning.
我整個早上都在忙這個專案。
EN： In fitness culture, a 'workout split' refers to how you divide your training sessions throughout the week (e.g., 'upper/lower split' or 'push/pull/legs split'). Using 'my man' is a common colloquialism among male friends in Western culture to show camaraderie.
中文： 在健身文化中，'workout split'（分化訓練）是指你如何分配一週的訓練項目（例如：上下肢分化或推拉腿分化）。而 'my man' 是西方文化中男性朋友之間常見的口語，用來展現情誼與親近感。
EN： Present Perfect Continuous Tense (have/has + been + V-ing): Used to describe an action that started in the past and is still continuing in the present, often emphasizing the duration or the ongoing nature of the activity.
中文： 現在完成進行式 (have/has + been + V-ing)：用於描述從過去開始並持續到現在的動作，通常強調動作的持續時間或進行狀態。
I have been working on this project since morning.
我從早上就一直忙於這個專案。
EN： The structure 'be stuck + V-ing': This expression describes being trapped in a repetitive or difficult situation while performing a specific action.
中文： 「be stuck + V-ing」結構：此表達方式描述被困在某種重複或困難的情況中，且正處於執行該動作的狀態。
She was stuck waiting for the bus in the rain.
她被困在雨中等公車。
EN： In fitness culture, a 'split' refers to a workout routine where different muscle groups are trained on different days (e.g., 'upper/lower split'). Using 'my man' or 'man' is a common informal way for male friends to address each other in American English.
中文： 在健身文化中，「split」（分段訓練）是指在不同日子訓練不同肌群的健身計畫（例如：上下肢分段）。此外，男性朋友之間常用「my man」或「man」作為非正式的稱呼，這在美式英語中非常普遍。
EN： Present Perfect Tense (have + past participle): Used here to describe a recently completed action or a change that has a direct impact on the current situation.
中文： 現在完成式 (have + 過去分詞)：此處用於描述最近完成的動作，或是一個對現狀有直接影響的改變。
I have finished my workout for today.
我已經完成了今天的健身訓練。
EN： The phrasal structure 'Combine A with B': A common construction used to describe mixing or joining two different elements together.
中文： 動詞搭配 'Combine A with B'：這是一個常用結構，用來描述將兩個不同的元素結合或混合在一起。
You should combine healthy eating with regular exercise.
你應該將健康飲食與規律運動結合起來。
EN： In fitness culture, a 'split' refers to how you divide your workouts throughout the week. 'Alternate days' is a common strategy to allow muscle groups to recover while maintaining high activity levels.
中文： 在健身文化中，「split」(分化訓練) 指的是你如何分配一週的運動。 「alternate days」(交替的日子) 是一種常見的策略，旨在維持高活動量的同時，讓肌肉群有時間恢復。
EN： The Present Perfect Continuous tense (has/have + been + -ing) is used to describe an action or state that started in the past and is still continuing or has just finished, emphasizing the process or duration.
中文： 現在完成進行式 (has/have + been + -ing) 用於描述從過去開始並持續到現在，或剛結束但強調過程與持續性的動作或狀態。
How have you been feeling since you started the new diet?
自從你開始新的飲食計畫後，你感覺如何？
EN： Linking Verbs (like 'sound', 'feel', 'look') are followed by adjectives to describe the subject. 'Brutal' functions as a subject complement here.
中文： 連綴動詞（如 sound, feel, look）後面接形容詞來描述主詞。在這裡 'brutal' 作為主詞補語，描述聽到的內容。
That idea sounds fantastic.
那個主意聽起來很棒。
EN： In fitness culture, 'brutal' is often used as a compliment to describe a workout that is extremely difficult but effective. 'Man' is a common informal address among friends in North America, regardless of the speaker's gender in some modern contexts, though primarily used between males.
中文： 在健身文化中，'brutal'（殘酷的）常用作褒義詞，形容訓練強度極大但非常有效。'Man' 是北美朋友間常見的非正式稱呼，雖然主要用於男性之間，但在某些語境下已變得更為通用。
EN： The use of 'by' as a preposition of time indicates a deadline or a point in time by which something happened or was completed. It suggests 'no later than' or 'at the point of'.
中文： 介係詞 'by' 用於時間時，表示「在...之前」或「到...的時候為止」。它強調在某個特定時間點或期限時，某種狀態已經達成。
By the time the movie ended, I had fallen asleep.
到電影結束時，我已經睡著了。
EN： Linking verbs (like 'feel', 'look', 'sound') are followed by adjectives rather than adverbs to describe the subject's state or quality.
中文： 連綴動詞（如 feel, look, sound）後面接形容詞而非副詞，用來描述主詞的狀態或特質。
The fresh bread smells delicious.
新鮮的麵包聞起來很香。
EN： In fitness culture, 'tough' is often used positively to imply a challenging but rewarding effort. Using 'incredible' to describe post-workout feelings is common in American English to express high satisfaction with progress.
中文： 在健身文化中，'tough' 常用於正面的語境，暗示雖然挑戰性高但值得。在美式英語中，用 'incredible' 來形容運動後的感受非常普遍，用以表達對進步的高度滿意。
EN： The phrase 'I bet' is used colloquially to express a strong belief or certainty that something is true, often followed by a clause without 'that'.
中文： 「I bet」是一個口語用法，用來表達對某事屬實的強烈信念或肯定，後面通常接一個省略了「that」的子句。
I bet he's going to be late again.
我敢打賭他又要遲到了。
EN： The phrasal verb 'keep up with' means to move or progress at the same rate as someone or something else.
中文： 片語動詞「keep up with」意指跟上某人或某事的節奏、速度或進度。
It's hard to keep up with the latest technology.
要跟上最新的科技是很困難的。
EN： In fitness culture, 'protein intake' is a common topic of discussion, reflecting the emphasis on nutrition as a pillar of physical transformation alongside exercise.
中文： 在健身文化中，「蛋白質攝取量」是常見的討論話題，反映出除了運動之外，營養也被視為身體轉變的重要支柱。
EN： Present Perfect Continuous (have/has + been + V-ing): This tense is used to describe an action that started in the past and is still continuing in the present, often emphasizing the duration or the process.
中文： 現在完成進行式 (have/has + been + V-ing)：此時態用於描述從過去開始並持續到現在的動作，通常強調動作的持續時間或過程。
She has been practicing the piano for two hours.
她已經練鋼琴練了兩個小時了。
EN： Adverbs of Frequency/Quantity (per day): The preposition 'per' is used to express 'for each' or 'every' when talking about rates, measurements, or frequency.
中文： 頻率/數量副詞 (per day)：介係詞 'per' 用於表達「每一」或「每個」，常用於討論速率、測量單位或頻率。
You should drink at least eight glasses of water per day.
你每天應該喝至少八杯水。
EN： In fitness culture, tracking macronutrients (protein, carbs, fats) is a common practice. Mentioning specific gram counts of protein reflects a high level of commitment to bodybuilding or athletic goals.
中文： 在健身文化中，追蹤宏量營養素（蛋白質、碳水化合物、脂肪）是常見的做法。提到具體的蛋白質克數反映了對健身或運動目標的高度投入。
EN： The First Conditional (If + Present Simple, ... will/modal + verb) is used to express a real possibility in the future. Here, 'if I want' sets the condition, and 'I probably need' expresses the likely necessity resulting from that condition.
中文： 第一類條件句（If + 現在簡單式，...將會/助動詞 + 動詞）用於表達未來可能發生的真實情況。在這裡，「if I want」設定了條件，而「I probably need」則表達了該條件下可能產生的必要性。
If you study hard, you will pass the exam.
如果你努力學習，你就會通過考試。
EN： The infinitive 'to see' functions as an adverbial of purpose, explaining 'why' the speaker needs to rethink their nutrition.
中文： 不定詞「to see」在此作為目的副詞使用，解釋了說話者「為什麼」需要重新思考營養攝取的原因。
I went to the gym to improve my health.
我去健身房是為了改善健康。
EN： In fitness culture, 'nutrition' is often emphasized as much as, if not more than, the workout itself. The phrase 'real results' typically refers to visible physical changes like muscle gain or fat loss.
中文： 在健身文化中，「營養攝取」通常被認為與運動本身一樣重要，甚至更重要。「real results（真正的成效）」通常是指肉眼可見的身體變化，例如肌肉增長或脂肪減少。
EN： The phrase 'Tell you what' is a common conversational filler used to introduce a suggestion or a compromise, often when trying to solve a problem or make an offer.
中文： 短語「Tell you what」是常見的口語轉折詞，用於提出建議或折衷方案，通常出現在試圖解決問題或主動提供幫助時。
Tell you what, if you finish your homework now, I'll take you to the movies.
我跟你說，如果你現在寫完功課，我就帶你去望電影。
EN： The structure 'Why don't we + base verb' is a polite and collaborative way to make a suggestion, functioning as a question but implying an invitation.
中文： 句型「Why don't we + 原型動詞」是一種禮貌且具協作性的建議方式，雖然形式是問句，但實際上帶有邀請的意涵。
Why don't we try that new Italian restaurant tonight?
我們今晚去試試那家新的義大利餐廳如何？
EN： In Western fitness culture, 'personalized plans' and 'workout splits' are highly valued as they reflect a commitment to individual goals and scientific training rather than a one-size-fits-all approach.
中文： 在西方健身文化中，「個人化計畫」和「健身分化訓練 (workout splits)」受到高度重視，這反映了對個人目標和科學化訓練的追求，而非一成不變的通用方法。
EN： The Present Perfect Tense (have + past participle) is used here to describe an action or desire that started in the past and continues to the present moment.
中文： 現在完成式（have + 過去分詞）在此處用於描述從過去開始並持續到現在的動作或願望。
I've always wanted to visit Paris.
我一直很想去巴黎。
EN： The Past Participle as an Adjective (tailored) is used to modify the noun 'plan'. It functions as a reduced relative clause (which is tailored to).
中文： 過去分詞當形容詞（tailored）用來修飾名詞 'plan'。它的功能類似於簡化的關係子句（which is tailored to）。
This is a suit tailored to your measurements.
這是一套根據你的尺寸量身定制的西裝。
EN： In fitness culture, a 'structured plan' and 'tailored goals' reflect a shift from casual exercise to a more scientific, results-oriented approach common in modern gyms.
中文： 在健身文化中，「有組織的計劃」和「量身定制的目標」反映了從隨意運動轉向現代健身房中常見的、更科學且以結果為導向的方法。
EN： The preposition 'by' followed by a gerund (verb-ing) is used to indicate the method or means by which an action is performed.
中文： 介系詞 'by' 後接動名詞 (V-ing) 用於表示執行某動作的方法或手段。
You can improve your English by practicing every day.
你可以透過每天練習來增進你的英文。
EN： Parallel structure with 'and': When connecting two actions after a preposition like 'by', both verbs must take the same gerund form (assessing and figuring out).
中文： 使用 'and' 的平行結構：當在 'by' 等介系詞後連接兩個動作時，兩個動詞都必須使用相同的動名詞形式（assessing 與 figuring out）。
She relaxes by reading books and listening to music.
她透過看書和聽音樂來放鬆。
EN： In fitness culture, a 'fitness assessment' is a standard professional procedure where a coach evaluates a client's baseline strength and endurance before starting a program.
中文： 在健身文化中，「體能評估」(fitness assessment) 是一個標準的專業程序，教練會在開始訓練計畫前評估客戶的基礎力量與耐力。
EN： The adjective 'winded' describes a state of being out of breath. It is often used with the verb 'get' to indicate a change in physical state (becoming breathless).
中文： 形容詞「winded」描述呼吸困難、喘不過氣的狀態。常與動詞「get」連用，表示身體狀態的轉變（變得喘不過氣）。
He got winded after climbing the long flight of stairs.
爬完那段長長的樓梯後，他變得喘不過氣。
EN： The adverb 'definitely' is used to emphasize certainty. In a sentence with the verb 'to be', it typically follows the verb to reinforce the truth of the statement.
中文： 副詞「definitely」用於強調確定性。在含有 be 動詞的句子中，它通常放在 be 動詞之後，用來加強陳述的真實性。
This is definitely the best pizza I have ever tasted.
這絕對是我吃過最好吃的披薩。
EN： In fitness culture, 'cardio' is a very common shorthand for cardiovascular exercise. 'Treadmill' is the standard term for the running machine found in gyms worldwide.
中文： 在健身文化中，「cardio」是心血管運動（cardiovascular exercise）非常常見的簡稱。而「treadmill」則是全球健身房中常見的「跑步機」的標準術語。
EN： Future Perfect Tense (will + have + past participle): This tense is used to describe an action that will be completed by a specific point in the future. It often appears with time expressions starting with 'by'.
中文： 未來完成式 (will + have + 過去分詞)：此時態用於描述在未來某個特定時間點之前將會完成的動作。通常與 'by' 引導的時間副詞片語連用。
By the time you arrive, I will have finished my homework.
等你到的時候，我應該已經寫完功課了。
EN： Adverbs of Manner: Words like 'gradually' describe how an action is performed. They often end in '-ly' and typically follow the verb or the object.
中文： 地方/方式副詞：像 'gradually' (逐漸地) 這樣的詞描述動作進行的方式。它們通常以 '-ly' 結尾，並放在動詞或受詞之後。
The temperature is increasing gradually.
氣溫正在逐漸升高。
EN： The phrase 'No worries' is a common, informal way to say 'You're welcome' or 'Don't worry about it' in English-speaking cultures, especially in Australia and increasingly in the US and UK. In a fitness context, it shows the coach's confidence in the trainee's potential.
中文： 「No worries」在英語系國家（特別是澳洲，現在美、英也極為常用）是「不客氣」或「別擔心」的非正式說法。在健身情境中，這展現了教練對學員潛力的信心與鼓勵。
EN： The idiom 'hold someone to something' means to make someone do what they promised or said they would do. It emphasizes accountability.
中文： 成語 'hold someone to something' 意為要求某人履行承諾或言出必行，強調責任感與問責。
You said you would help me move, and I'm going to hold you to that.
你說過會幫我搬家，我會要求你履行諾言的。
EN： 'Had better' is used to give strong advice or warnings. In spoken English, 'had' is often contracted ('d) or even omitted, followed by the base verb without 'to'.
中文： 'Had better' 用於給予強烈的建議或警告。在口語中，'had' 常縮寫為 'd 或被省略，後接動詞原形（不加 to）。
You'd better finish your homework before the teacher arrives.
你最好在老師來之前完成作業。
EN： In fitness and sports culture, 'don't go easy on me' is a common way to show motivation and respect for a trainer's expertise. It signals that the speaker is serious about their goals and wants to be pushed to their limits.
中文： 在健身與運動文化中，「don't go easy on me」（別對我手下留情）是展現動力及對教練專業尊重的常見表達方式。這顯示說話者對自己的目標很認真，並希望被推向極限。
EN： The phrase 'by the time' is a conjunction used to indicate a deadline or a point in time when something else happens. In future contexts, the clause following 'by the time' uses the Present Simple tense, while the main clause uses the Future Simple or Future Perfect.
中文： 「by the time」是一個連接詞短語，用於表示某事發生時的截止期限或時間點。在描述未來的情況時，「by the time」引導的從句使用一般現在式，而主句則使用一般未來式或未來完成式。
By the time the movie starts, we will have finished our popcorn.
到電影開始時，我們就會吃完爆米花了。
EN： The phrase 'in the best shape of your life' uses the superlative 'best' to describe peak physical fitness. 'Shape' in this context refers to physical condition or health.
中文： 短語「in the best shape of your life」使用了最高級「best」來描述體能的巔峰狀態。這裡的「shape」指的是身體狀況或健康程度。
After months of training, she is in the best shape of her life.
經過幾個月的訓練，她正處於人生中體能最好的狀態。
EN： In fitness culture, 'being in shape' is a common idiom. The phrase 'best shape of your life' is a motivational cliché often used by personal trainers to inspire clients by promising transformative results.
中文： 在健身文化中，「being in shape」是一個常見的習語，意指體態良好。而「best shape of your life」是私人教練常用的激勵用語，透過承諾脫胎換骨的效果來激發客戶的動力。
EN： The phrase 'on my way home' uses 'home' as an adverb of place, meaning no preposition like 'to' is needed before it. It describes the action happening during the journey to one's residence.
中文： 短語 'on my way home' 中的 'home' 作為地方副詞使用，因此前面不需要加介系詞 'to'。它用來描述在回家路程中所發生的動作。
I stopped at the grocery store on my way home.
我在回家的路上停在雜貨店買東西。
EN： The future simple tense 'will' (contracted as 'I'll') is used here to express a spontaneous decision made at the moment of speaking.
中文： 這裡使用未來簡單式 'will'（縮寫為 'I'll'）來表達在說話當下所做出的即時決定。
The phone is ringing. I'll answer it!
電話在響，我來接！
EN： The verb 'grab' is very common in casual American English to mean 'to buy' or 'to get' something quickly, especially food or drinks.
中文： 動詞 'grab' 在美式口語中非常常見，用來表示快速地「買」或「拿」某樣東西，特別是用在食物或飲料上。
重要單字附有 IPA 發音、定義、例句和互動式測驗。
在本文中： 嘗試新的方法或事物以觀察效果
在本文中： 交替的、輪流的
在本文中： 極其艱難或辛苦的（在此指運動強度極大）
在本文中： （食物、飲料等的）攝取量
在本文中： 營養、營養學
在本文中： 個人化的、量身打造的
在本文中： 專門定制的、符合特定需求的
在本文中： 評估、鑑定
在本文中： 耐力、持久力
在本文中： 逐漸地、逐步地
片語包含類型標示、雙語定義、用法說明和例句。
To change something, usually to make it more interesting or effective.
改變、更換
To move or progress at the same rate as someone or something else.
跟上、保持同步
To be out of breath, especially after physical exercise.
喘不過氣、氣喘吁吁
To make someone do what they promised or said they would do.
要求某人履行諾言
To treat someone in a gentle way, rather than being as severe or demanding as you could be.
對某人手下留情、從輕發落
A training schedule that divides workouts by specific body parts or muscle groups on different days of the week.
健身分化訓練 / 拆分訓練
To be physically fit, healthy, and have good muscle tone.
體能狀態良好 / 身材結實
A drink made by mixing protein powder with a liquid, used to supplement dietary protein.
蛋白質奶昔 / 乳清蛋白飲