年度体重最高点将到来，你需要这份“一个月恢复体型”建议

新春佳节就在眼前，每逢佳节胖三斤魔咒牢不可破。与其在家庭聚会时不敢放开吃美食，不如提早做好减重准备。这是一份来自英国健身减肥达人在欧美“春节”——圣诞节过完后给群众的一个月恢复体型建议，先阅读参考一下，也许节后会有用呢？

It's January. Christmas festivities are firmly behind us. You're probably feeling that the only thing that's lost weight over the last month is your bank account. I once read that the average amount of weight gain in the UK over Christmas is half a stone. Given the type of foods we traditionally consume over the period, in combination with what is usually a marked drop in exercise frequency, it's pretty safe to say that this weight gain is going to be comprised almost entirely of fat.

已经一月了，圣诞节已经离我们远去了。可能你会感觉，上个月唯一缩水的，只有你的银行账户余额了。我了解到，英国民众在圣诞节平均会增重半英石（约6.35斤）。按照圣诞节传统饮食种类以及骤减的运动频率来看，可以说在这期间所体重秤上增加的数字都是由脂肪组成的。

Now you want to shift that weight. But how? Well, it's commonly accepted that it takes us around 14 days to ingrain a new habit or behavior. On that assumption, I've designed a simple to follow program that will help you get back into shape after the festive season. It lasts for a month: in the first fortnight, you concentrate on your workout habits, in the second fortnight, you try to improve your lifestyle.

那么体重的增加已经不可避免了，怎么办呢？我们都知道，一个好习惯或者好行为的养成大约需要14天。基于这个假设，我设计了一份易于操作的锻炼计划，让你在节后能恢复体型。这个计划会持续一个月：在前两个礼拜，你需要关注于锻炼习惯的养成，第二个两礼拜中，你努力去改善生活习惯 。

Weeks 1 & 2: The Workout

第1&2周：健身

This program is comprised of three workout days, two activity days and two rest days.

这个计划每周包含3个健身日，2个活动日以及2个休息日。

The training days are split into upper body resistance, lower body resistance, and high intensity cardio. This ensures you get the metabolism-boosting benefits of resistance training, the all-round fitness improvements that come with cardio training, and spend a good deal of time in the 'fat burning' zone with the low intensity activity.

锻炼日进行的练习将包含上半身重量训练，下半身重量训练以及高强度有氧训练。这样能保证新陈代谢以及全方位的身体素质的提高，并且能让你在进行低强度的训练时也能有效燃脂。

这是一周锻炼清单：

• Monday: Upper Body

• Tuesday: Activity

• Wednesday: Lower Body

• Thursday: Activity

• Friday: High Intensity Cardio

• Saturday: Rest

• Sunday: Rest Upper Body

• 周一：上半身重量训练

• 周二：活动日

• 周三：下半身重量训练

• 周四：活动日

• 周五：高强度有氧训练

• 周六：休息

• 周日：休息/上半身训练

上半身锻炼建议：

• 3 x 10 Barbell Bench Press / Machine Chest Press (Chest)

• 3 x 10 Bent Over Barbell Row / Lat Pull Down (Lats)

• 3 x 10 Military Press / Machine Shoulder Press (Deltoids)

• 3 x 10 Upright Row / Machine shrug (Traps)

• 2 x 10 Bicep Curls(Biceps)

• 2 x 10 Tricep Pull Downs (Triceps)

• 3 x 10 杠铃卧推/ 胸肌器械练习（胸肌）

• 3 x 10 俯身杠铃划船/ 背肌下拉（背肌）

• 3 x 10 军事肩推/ 三角肌器械练习（三角肌）

• 3 x 10 杠铃直立上拉/ 器械耸肩（斜方肌）

• 2 x 10 肱二头肌弯举 （二头肌）

• 2 x 10 三头肌下拉（三头肌）

下半身锻炼建议：

• 4 x 12 Barbell Squat / Leg Press

• 4 x 12 Deadlift / Machine Hamstring Curl

• 4 x 12 Step Ups (onto a bench or box). Weighted if currently training, bodyweight if new to exercise

• 4 x 12 杠铃深蹲/ 腿推举

• 4 x 12 硬举/俯卧腿弯举

• 4 x 12 长凳或箱子登阶 根据健身能力调节强度

高强度有氧训练建议：

• 10 x 100m sprints on Concept2 rowing machine

• 30 second high and low intensity intervals on a treadmill x 6

• One minute plank followed by 5 burpees, x 3

• 10 x 100m 划船机冲刺

• 6组30秒高低强度交替跑步运动

• 3组 一分钟平板支撑接5个波比跳

Activity Days:  These are days where you stay active but don’t actually do anything so vigorous that you would consider it a workout. The aim here is to keep the heart rate in the fat burning zone to get rid of the extra calories. The fat burning zone is approximately 60-70pc of your maximum heart rate (which can be roughly calculated by subtracting your age from 220).In the fat burning zone, 85pc of the calories you burn will be from fat. Activities such as walking, cycling, swimming and dancing are great choices.

活动日：在活动日里可以做一些强度低于锻炼日的活动。活动的目的是为了把心跳保持在燃脂的范围内以避免多余卡路里的摄入。燃脂心率大约是你的最大心率的60%~70%（计算方式是用220减去你的年龄）。当保持燃脂心率时，你消耗的卡路里有85%来自脂肪。像走路、骑车、游泳和跳舞都是不错的选择。

Weeks 3 & 4: Lifestyle Changes

第3 & 4周： 生活方式转变

While continuing with the above workout, it's now time to focus on making sure your nutritional intake is in order. Let’s keep things simple. Here's 10 rules to ensure that you are on the right track:

在保持以上运动的同时，现在要注意保证正常的营养摄入。简单来说，这里有10个你需要遵循的规则：

1. Empty the shelves of all the festive goodies.

2. No Alcohol.

3. Go For Colour.

4. Stay Hydrated.

5. Treat Each Day As A Journey.

6. Keep Protein Intake High.

7. Eat a Lot of Fat.

8. Avoid Simple Sugars.

9. Food Timing.

10. Plan Ahead.

1. 清理你的节日食物囤积

2. 不要饮酒

3. 增加食物颜色种类

4. 多喝水

5. 根据每天活动量调整饮食

6. 保证较高的蛋白摄入

7. 多吃一些健康脂肪

8. 减少精细碳水摄入

9. 注意进食时间

10. 做好计划