tones（ up）muscles 使肌肉更结实 Actually exercise doesn't tones (up )the muscles. 实际上运动不一定使肌肉强健。burn fat 燃烧脂肪Many people think that the best way to burn fat is on an empty stomach, but it turns out to be wrong.destroy knees 毁掉膝盖He says running will detroy knees, but he's wrong. Even though I hate running personally, it will not detroy your knees.debunk fitness myth辟谣健身谬误Today, I'm debunking fitness myth.strength training 力量训练Strength training also has positive benefits on bone maintenance and stability that eclipse the potential benefits of aerobic weight-bearing exercise.soreness酸痛Soreness is basically when you have an accumulation of lactate in your blood. It turns yourself into more of an acidic state, and that's when you kind of feel that burn effect that people talk about.酸痛是由于我们血液中乳酸盐的积累， 让我们的身体处在一种酸的状态。这就是人们通常说的灼伤效果。can barely walk路都走不动了I can barely work. I'm so sore.
