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怎样拥有完美身材

所属:生活杂谈 作者:网络转载 阅读:9913 次 评论:0 条 [我要评论]  [+我要收藏]

While getting in shape has been a start-and-stop-and-start-again affair for me over the last couple years, over the long run, I’ve become fitter than ever.
虽然塑身在我的前几年间已经成了三天打鱼两天晒网的活动,但是从长远来看,我变得前所未有的健康。

I’ve dropped more than 30 pounds altogether (or about 2 stone 6, for the British-inclined among you), I run regularly, I’ve become more consistent with strength training, and I’ve dropped several sizes in clothes.
我已经总共减掉了超过30磅,我有规律的跑步,通过力量训练是意志更加坚韧,并且已经使自己的衣服尺寸减小很多。

I’m not saying all that to brag. If you saw the details of how I got here, it’s nothing to be proud of — I ran a marathon at the end of 2006 and then did a short triathlon but then stopped exercising altogether for awhile. I became a vegetarian and was eating very healthily (is that a word?) … but then I slowly started eating more junk food and gaining weight.
我不是在吹嘘。如果你看到我是多么努力的塑身,那并不是什么可以自豪的。我在2006年末参加了马拉松比赛,然后参加了铁人三项,接下来一段时间停止了训练。我成为了一个素食者而且饮食非常的健康… 但是接着我慢慢开始吃更多的垃圾食品而且增重了。

Recently, I dropped sweets from my diet (cakes, pies, donuts, candy, CHOCOLATE!, sodas, etc.), and surprisingly I don’t really miss them. I’ve been exercising with my sister and my wife on alternate days and it’s been great. I still have more pounds to drop, but I can’t complain. I’m healthy.
最近我戒食了甜品(包括蛋糕、派、甜面包圈、糖果、巧克力(我的最爱)、汽水等)。但令人惊奇的是我并不是很想念它们。我一直在与我的妹妹和我的妻子交替轮流锻炼,感觉很棒。虽然我还有很多肥肉要减掉,但我并没有抱怨。因为我很健康。

The ups-and-downs of my fitness efforts have highlighted some important points for me. Key among those points: don’t quit. If you mess up, and stop for awhile, that doesn’t mean you should quit altogether. Just keep going. You’ll get there eventually.
我健身努力中的起起伏伏向是我认识到健身的要点。最重要的就是:不要放弃。如果你在忙乱中停止了一段时间,那并不意味着你将永远的放弃。只要你坚持,就定会成功。

And during this journey, which hasn’t stopped and probably won’t ever stop, and I’ve learned a lot over these last couple of years, about what works and what doesn’t.
在这几年健身的漫漫长路中(它还会进行下去),我积累了很多经验。
What follows are some of the more important truths I’ve learned, in the trenches, that I’d like to share with you. Take from them what you will — everyone will find different things that work for them, but I think just about all of them are important to share.
以下就是一些我亲身认识到的更加重要的健身真理,我要把它们与你分享。你可以从中汲取适合你的,其实我认为大家都会从中找到适合自己的方法,但是我认为所有这些都很有必要分享。

“Every human being is the author of his own health or disease.” - Buddha
佛说:“每个人都是自己健康和疾病的主宰。”(“Every human being is the author of his own health or disease.” )

1. Small steps. That you get fitter in stages, as you exercise more, is pretty obvious I think. You might start out just walking, but as you get fitter, you might add some slow jogging to your routine. And then eventually you’re running three miles, several stages later. However, this really applies to everything, including diet, and many people don’t realize that. You shouldn’t try to change your entire diet overnight — do it in stages. Small steps, one thing at a time, and you’ll get there. Just start eating more fruits at first, for example. Then cut out sodas. Then eat more veggies for dinner. Then change your white bread for whole wheat bread. Then cut out candy at work. And so on. The thing is, you get used to each thing after awhile, and so the changes don’t seem drastic. A year later, and you’re eating extremely healthily (that word again), and you can’t imagine going back to your old diet. Small steps — this is extremely key, to both diet and exercise.

1.化大为小。我认为,随着你练习的增加,阶段性的让自己变得更加健康就是明显的美丽。你可以只从散步开始,但当你变的更健壮时,你开始慢跑。几个阶段后,你最终可以跑三英里了。其实这个方法可以应用于所有事物,包括节食,但是很多人都没意识到这一点。你不必在一夜之间改变你的饮食,而是逐渐改变。迈出每一小步,每段时间做一小件事,你就会成功。举个例子,从多吃水果开始。然后戒掉汽水。接着在每餐加些蔬菜。再将白面包换成全麦的。再接着不在工作时吃糖果。等等。关键是你要在每次改变后习惯它,这样改变就不会很突兀。一年后你就会发现你吃的真是太健康了,以至于都不敢想象改变之前的食谱。化大为小,这就是对节食和健身最重要的一点。

2. Find short-term rewards. Most people quit their diet or exercise program because they’re looking for immediate results. And they’re discouraged when they don’t get them. But you won’t get immediate results. One fitness trainer said something like, “After a month, you’ll start feeling some results. After two months, you’ll start noticing results. After three months, others will start noticing.” And that’s pretty true — it takes months before you start to see the results you want … but in the meantime, you have to look for other things to keep you going. Those shorter-term rewards could be simple things like the great feeling you get after a workout — that helps me stay motivated. Or you could give yourself a treat (something healthy, preferably) or buy a book or something like that.
2.短期奖励。多数人因为想立竿见影而放弃他们的节食或者锻炼计划。当他们看不到显著效果时会很沮丧。但你是不会得到迅速的结果的。一个健身教练大概这么说过:一个月后,你会开始感觉到一些变化。两个月后你会发现变化。三个月后,别人会开始发现变化。”这句话说的很对——你要花费几个月的时间才能看到你想要的结果… 但是在过程中你必须找些其他的东西来让自己坚持。短期的奖励可以是一些简单的事物,像锻炼后很棒的感觉——那让我保持我的积极性。或者你可以犒劳自己(吃点更健康的吧)或者买本书之类的。

3. Track your progress. The scale is probably the most popular way to see your progress, but other ways include measuring your waist, or taking photos of yourself each month. You could also track your performance — for example, do a 5K every month to see if you’re getting faster, or log your miles to see them increase. However you do it, you should have some kind of objective way to see your progress over the weeks and months. Otherwise, you might not really notice the difference — but the numbers or pictures will.
3.重视进步。体重秤或许是观察自己进步的最流行的方法,但是其他的方法包括测量你的腰围,或者是你每月的照片。你也可以注意自己的表现——比如每月跑一次五千米看看是否跑的更快了,或者记录你的英里数看着它们增长。无论你怎么做,你应该用一些客观的方法来观察自己每周和每月的进步。否则,你可能察觉不到变化——但是数字和照片却可以。

4. Enjoy yourself. Very very important. If you see your exercise as extremely difficult, or painful, you won’t be able to sustain it for long. You’ll quit. If you see your diet as very restrictive, or torture, you’ll go back to junk food in a short while. You must find exercise that you enjoy, and find healthy foods that taste good to you. Maybe not chocolate cake good, but good nonetheless. Experiment with new recipes until you find ones you absolutely love. (Try my soup and chili recipes for example.) Above all, enjoy the whole process. It’s what’s kept me doing it — I love my new life.
4.陶醉其中。这一点非常非常的重要。如果你认为塑身练习特别难做,或者是疼痛,你不会坚持下来而是放弃。如果你认为节食很束缚自己或者很折磨,你会很快回到以前的垃圾食品中。你必须找到一种自己喜欢的练习方式,并找到好吃的健康食品。或许他们不像巧克力蛋糕那样好吃,但也很不错。尝试试新的食谱直到找到你的最爱。(举例:可以试试我的汤加辣椒食谱)最重要的是要享受整个过程。我爱我的生活——这就是让我坚持的动力。

5. Never ever give up. Maybe the most important truth on this list. If you give up, you won’t get to your goal. Very obvious, I know, but the problem is that people don’t put this into action. Messing up by falling back into junk food or stopping exercise — that happens. Life gets in the way. No one is perfect. Just forget about that stuff, and move on. Learn from your failures, adjust your plan to prevent the same thing from happening again, and start again. If you stop, that’s OK — just start again. Always start again. If you do that, there’s no way you won’t eventually get to your goal.
5.永不放弃。这可能是这些经验中最重要的一条了。如果你放弃,你就不会达到目标。我知道这很浅显,但问题是人们总是不付诸行动。还是有很多人重拾垃圾食品或者停止了练习,弄的一团糟。生活在继续。没有人是完美的。所以只要忘记那些低谷并且继续。从你的失败中学习,调整你的计划让同样的失误不再发生,然后从新开始。如果你停止了,那没什么——从新启程。不断的从新开始,这样你就一定会达到成功的彼岸。

6. Get a workout partner. I’ve mentioned this before, but it’s been the key to my most recent exercise success. I began running with my sister, Katrina (who btw is an incredible inspiration — she’s come a very long way in the last year), and even though we’re at different levels, we really enjoy our runs. When we agree to meet at 5 a.m. for a run, I have to be there, or I disappoint her. And sure, once in awhile we cancel appointments, but most of the time we’re there, and we run, and that’s the important thing. These months of running with her have really gotten me in much better shape. Now I’m also running with my wife, so having two workout partners is taking me to another level. Get a workout partner. Best move I’ve ever made.
6.找个伙伴。虽然我提到过这点,但是这确实是我最近成功的秘诀。我同妹妹卡特里娜(她极大的激发了我——她去年跑了很长的距离)一起跑步。虽然我们处于不同的水平,我们还是享受跑步的乐趣。如果我们约好在早晨五点跑步,我必须要准时到达,否则我会让她失望。当然,我们也时常会懈怠,但是大多数时候我们都坚持下来。这就是最重要的一点。陪她跑步的那几个月真的让我的身材好了很多。现在我也和我的妻子一起跑步了,所以有两个锻炼伙伴提高了我的水平。找一个锻炼伙伴,这是我做出的最好的决定。

7. Brush your teeth after dinner. This is such a simple thing, but it really helps. It makes you have that fresh, clean feeling in your mouth, and makes you not want to eat an after-dinner snack. For me, after-dinner snacks or desserts are what ruin my diet a lot of the time.
7.餐后刷牙。这个实在太简单了,但是它确实管用。它可以让你的口中一直有种新鲜清洁的气息,并且让你不想吃零食。对我来说,零食、甜点经常破坏我的节食计划。

8. Vary your workouts. This helps keep things fresh and fun. For runners, for example, don’t just do 3 miles every day at the same pace. Vary the distance, the route, the speed. Do intervals. And do stuff other than running — go hiking, go biking, play basketball, do strength training, swim, paddle. Mixing it up will get you in even better shape, challenging your body in new ways, and making it an enjoyable process.
8.常变常新。这可以让健身一直新鲜和有乐趣。举个例子,对跑步者来说,不要每天都用同样的步调来跑三英里。你可以改变距离、线路和速度。要有间隔的休息。还要做些其他的事情,像徒步旅行、骑自行车、玩篮球、做力量训练、游泳,划船。把它们混合起来你会有更好的身材,这还会给你的身体带来新的挑战,从而使锻炼的过程更加丰富多彩。

9. Focus. There are always a lot of things we want to accomplish, goals we want to focus on … but by spreading ourselves thin, we lose focus and energy. Focus on one thing at a time in order to really get it ingrained as a habit. For example, for one month, focus on adding healthier foods to your diet (and dropping some of the less healthy ones). After that month, it’ll be ingrained. The next month, add walking or jogging or something like that, and only focus on that. One goal at a time, one month at a time, and you’ll get healthy.
9.一心一意。我们总是想完成很多事情,达到很多的目标。但是当我们分身于各个工作时,我们就会缺少活力和专注力。要一心一意的做一件事才能让它成为根深蒂固的习惯。举个例子,在某个月中,专心让自己吃的更健康(同时摒弃那些不太健康的食物)。一个月后,这习惯就变的根深蒂固。下个月中,开始散步、跑步或者其他的运动,而且要专心致志的去做。每次达到一个目标,每月完成一个目标,你就会变的很健康。

10. Rest is important. People who really get into exercise often forget this. Without rest, exercise just keeps breaking down our muscles, and they don’t have time to recover and grow. The exercise puts stress on our bodies, and the rest allows them to adapt and improve. Without the rest, they can’t really improve. You should always follow a day of hard workouts with a day of rest. If you’ve been exercising a long time (and then you probably don’t need this article), you can do hard-easy days, or rotate different types of exercises so that parts of your body are getting rest on different days, but even then always have at least one day of complete rest, or you’ll get burned out.
10.注意休息。锻炼的人们经常忘记这一点。如果没有足够的休息,锻炼只能损伤我们的肌肉,让它们没有时间恢复和生长。锻炼会给身体施加压力,而休息让身体适应和改善。如果没有足够的休息,身体就不会改善。你应该遵循锻炼一天休息一天的方法。如果你锻炼很长时间(那这篇文章可能对你没有用处)

11. Shoot for a year or two, not a few weeks. There are no instant fitness fixes, no matter what that website or magazine promises. Don’t believe them. Getting fit and healthy takes time, and should be gradual. If you’ve got a long way to go, aim to be healthy after a year. Those with a very long way might shoot for two years. Those closer to the goal could try for 6 months. Main thing: gradual improvement.
11.长期坚持。无论哪些网站和杂志怎么承诺,都不存在快速健身的方法。不要相信它们。获得健康的体魄需要时间来逐渐完成。如果你还不怎么健康,那就要预期在一年之后变的健壮。那些远非健康的人就要坚持两年了。而身体好一些的也要六个月才行。最重要的是:要逐渐进步。

12. Focus on your diet first. I’m a huge proponent of exercise for health and other benefits, but if you’re looking to lose weight and/or fat, the biggest factor is diet. You can cut out more calories from what you eat than you can burn with exercise. Of course, both should be vital components of your fitness regiment, but start on diet first, then add exercise. Don’t think that because you are exercising you can eat whatever you want (unless you’re a marathoner or triathlete or something like that) — you won’t reach your fitness goals that way, most likely.
12.请先节食。我非常支持为健康和其他的利益而锻炼,但是如果你希望减肥,那最大的影响因素就是饮食。相对于锻炼,解释可以帮你减掉更多的卡路。当然这两件事都是你健康计划的重要组成部份,但是先从节食起步,然后再开始训练。不要以为你做了训练就可以吃你想吃的任何东西(除非你是马拉松运动员或者铁人三项运动员之类的),那样做你很可能是不会打到你的健康目标的。

13. Don’t compare yourself to magazine models. Seriously. I’m sure we’ve all done this, wishing we looked like that slim or cut or buff model on the cover of a magazine. It’s natural. However, it’s not healthy. First of all, genetics plays a key factor in how these models look — most of us don’t have body types like that. Second, these models don’t usually look like that — they go on special diets a couple weeks before a photo shoot, so they look perfect for that day. Third, most of these magazines do some pretty heavy photoshopping. And fourth, what’s important is getting a healthy body image, not trying to look like a perfect model. Focus on health, not appearance.
13.不要和杂志模特相比。严肃的说,我相信我们都这么做过,都希望自己像封面模特那样瘦和闪耀。这是自然的事情,但这并不明智。第一,遗传基因才是决定那些模特身材的关键因素,而我们大多数人都没有那样的体型。第二,那些模特们并不总是那么骨感,他们在上镜之前要经过几周的特殊节食,所以他们才在那一天看起来很完美。第三,那些杂志中的大多数会用Photoshop软件处理模特的照片。第四,对我们来说最主要的是塑造一个健康的身材,而不是像模特那样完美,不是单纯的外表。

14. Find the exercise that works for you. I love running, but not everybody is born to be a runner. Many people enjoy swimming or water aerobics. Many like lifting weights. Many like cycling, or tae bo, or Pilates. Others like sports like basketball or soccer or rugby. It doesn’t really matter what you choose, as long as you’re moving and you enjoy what you’re doing. Also find the solution that works best: working at the gym, going on the road (running and cycling, for example), working out at home (which I do), etc. Choose the one that you’re most likely to stick to.
14.找到针对自己的训练方法。我喜欢跑步,但不是每个人生来就适合跑步。也有很多人喜欢游泳和水中体操。还有很多喜欢举重,或者骑车、“跆拳道拳击”(Tae bo,将武术加快的一种运动)、普拉提。其他人则喜欢篮球,足球或者橄榄球。你选了什么并不重要,只要你坚持下来并且乐在其中就可以成功。找到最有效的方法:在健身房,在道路上(跑步或者骑车等),在家训练(我的选择)等等。要选择你最愿意坚持的一种方法才行。

15.Learn to be present. Going back to one of the key principles above, “enjoy yourself”, one of the best ways to do that is to learn to really be present when you exercise and eat. For example, when you run, try to keep your mind in the moment, and feel your body and your breathing, and experience your surroundings as your run past them. As you eat, really taste the food and feel the textures, instead of gobbling it down mindlessly. It makes the entire experience much more enjoyable.
15.要专心。回到我们提到的一条原则:“陶醉其中”。这是最好的能让自己在训练和饮食中专心致志的方法。比如说,当你跑步的时候,要集中注意力,感觉你的身体和呼吸,感受你身边的事物。当你就餐的时候,仔细的品味食物并注意口感,而非胡乱吞下。专心会使这整个的过程更加有趣。

16. Don’t let your body adapt too much. Sometimes we hit plateaus, where we’re still doing the same exercise but not really improving. The reason is that you have to keep changing things, either taking your exercise to a slightly higher level (gradually), or giving it new angles or routines. Otherwise, your body adapts to doing the same exercise over and over, and it stops improving. Once you start hitting a plateau, take it to a new level by increasing intensity or length of time in some way.
16.不要让身体安于现状。有时我们会达到瓶颈,这时我们虽然在做同样的锻炼却得不到什么改善。原因就是你必须要不断的改变方法,可以是是逐渐的提高训练强度,也可以是更新你的训练方法。否则,你的身体就适应了那些一成不变的方法,而不能继续提升身体素质。一旦你开始达到瓶颈,就提高训练强度或者延长点锻炼时间。

17. Get inspired. Another key concept for me. I like to read blogs or websites that show me how others have been successful. One Zen Habits reader, for example, recently gave me some inspiration with his blog, Fat Man Unleashed. He’s doing a great job, making amazing progress, and it’s inspirational. Fitness magazines, for me, began to seem useless, because they just rehash the same articles over and over. But then I realized that I like to read these magazines for the inspiration, not the information. Find something to inspire you and it’ll keep you going.
17.要被启发。这是我的一个关键的规律。我喜欢阅读有别人成功方法的博客或者网站。举个例子,最近,一个曾•哈比斯(Zen Habits)的读者的博客《胖人的解放》(Fat Man Unleashed)给了我一些启发。他做的非常好,取得了惊人的进步,这是有启发性的。对我来说,健身杂志已经开始变的无用了,因为它们只不过是一次又一次的改写同一篇文章。但是在那时我意识到我喜欢读健身杂志来获得启发,而不是获得信息。找些能启发你并让你坚持下去的东西吧。

“I am pushing sixty. That is enough exercise for me.” - Mark Twain
“现在我已经能推动60磅了。这对我是足够的训练了。”——马克•吐温

标签:身材
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2010-07-07 12:11 编辑:kuaileyingyu
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