型男大放送 好莱坞健身教练亲自上阵教你减肥(2)

11. Tough it out.
11、坚持到底

Accept that the early days of a fitness program may not be fun. "You've just got to push through," says Jillian. "Your body is an amazing machine. After two weeks, the walk that used to have you sucking wind won't even tire you. It took only that long for the women on The Biggest Loser to discover they could do exercises they initially found impossible. By the end of the first month, you'll see some pretty significant changes. That's when I get calls from my clients: 'Oh my God, I felt my hip bone!'"
训练初期得接受那些没意思的锻炼项目。“有必须逼自己一把，”Jillian说,“你的身体是非常神奇的机器。坚持两个星期，你之前走路都能刮起风起来的步伐不会再阻碍你。只需要花这点时间就能让超级减肥王上面的女人发现原来她们能完成最初认为不可能完成的事。第一个月的月底，你会发现巨大的改变。这就是我经常对客户们所说的：“哦天啊，我摸到髋骨了。”

12. Don't expect dramatic weight loss to continue.
12 、不要期待体重一直下降。

Depending on where you're starting from, "during the first two weeks of a new diet and fitness routine, you can drop as much as 15 pounds," says Bob. "After that, it tends to be one to two pounds a week. But everyone hits plateaus, which means that you can diet and exercise religiously for weeks without losing any weight at all. You just have to stay strong and ride it out. Life is all about ebbs and flows, and if you stick to your program, the weight will start coming back off."
能瘦多少基于你从什么地方开始锻炼，“经过最初两个星期的新饮食安排和瘦身计划，你最多能减15磅，”Bob说，“在那以后，大概趋于每周瘦一两磅。但是人人都会遇到瓶颈，这意味着你之后接连几个星期的持续锻炼可能一丁儿都没减。但你必须坚持下去。人生如潮，潮起潮落，如果你坚持下去，体重终将又开始下降。”

13. Keep your body guessing.
13 、让你的身体摸不着头脑

Constantly surprising your body will help you avoid those weight loss stalls and get you out of them if they do occur. "You want to keep your food intake fluctuating, so your body never quite adjusts," Jillian says. "With women trying to lose weight, I like to vary it by around 400 calories. One day they'll eat 1,700 calories, then drop to 1,300 for two days, then two at 1,500, and one at 1,700 again."
不同的进食量会不断刺激你的身体，避免体重下降陷入停滞，如果真停滞的话，也能很快摆脱这种情况。“你想要每天摄入不同的饮食量，因此你的身体就一直不会停止变化。”Jillian说，“对那些想要减肥的女人，我喜欢改变他们每日的摄入量，大概400卡路里的差别。今天可能摄入1700卡路里，然后接着两天1500卡路里，然后再1700里。”

The same principle holds true for exercise. "At first doing the exact same thing over and over is fine," says Bob. "You'll see results, which will keep you motivated. Eventually, though, at around four weeks, you'll need to vary the routine or your body will get used to what it's doing. But the smallest change can make a huge difference. If you've been walking on a treadmill for 30 minutes, slow your pace by half and increase the incline. If you're riding a stationary bike on the manual setting, switch to a program that imitates climbing hills. At one point, the contestants on The Biggest Loser had been doing barbell curls for a few weeks. So I had them change to just holding the barbells for five minutes without letting them drop. They couldn't believe it—it was killing them!"
锻炼也是同样的原则。“最开始做重复同样的训练量，这没问题，”Bob说，“你会发现振奋人心的成果。但最终4个星期后，你必须改变自己的训练计划，否则你的身体会适应你过去的锻炼量。最小的改变都会产生巨大的影响。如果你习惯跑步机上跑30分钟，那可以减小一半的跑速并提高爬坡角度。如果你平时习惯踩可控单车，那就设置爬坡模式。那些超级减肥王上面的参赛者曾一度做了几个星期的杠铃弯举，于是我让他们改成持续握住杠铃5分钟不放，他们自己都想不到这真是要了他们的老命。

14. Visualize long-term change, not deprivation.
14、着眼于长期的减肥变化，而不是立马见效

"My clients, particularly those who have to lose a lot of weight, are often very angst-ridden when they start," says Bob. "They say, 'You're going to take away the food I love! You're going to make me do things I don't want to do, which is why nothing has ever worked for me!' I try to get them to relaaaax. This isn't about beating yourself down but lifting yourself up. It involves realizing why your eating has gotten out of control and starting to think about food differently. In fact, when my clients get close to their goal weights, I often give them one day a week to eat whatever they like—popcorn, M&M's. Losing weight and keeping it off means balance—not going without treats for the rest of your life."
“我的客户，特别是那些一定要大减特减的客户，在开始减肥的时候常感到十分焦虑。”Bob说，“他们说，‘你经常拿走我爱的食物！你又要来让我干不想干的事，这就是为什么减肥对我一点效果都没有！’我尝试让他们放松。这不是打击你而是鼓励你。这让你意识到为什么你管不住你的嘴并重新开始换向思考食物本身。事实上，当我的客户快达到他们的理想体重时，我经常一个星期给他们一天的时间胡吃海喝——玉米，M&M等。减肥意味着保持平衡，而不是一辈子都不吃你爱吃的东西。

15. Learn to hit the pause button.
15、 学会按暂停键

Part of changing your eating patterns requires altering your reflexes. "When you find yourself thinking, I'm going to get an ice cream cone because I've had such a bad day, just stop," Bob says. "Take a moment and ask yourself, Am I really hungry? Do I really want this? Why do I want it? The pause gets you thinking instead of simply acting on impulse."
改变你的部分饮食习惯需要调整你的条件反射。“因为我今天糟糕透了，所以我要吃个冰激凌，当你发现自己有这样的念头的时候必须马上停止这么想。”Bob说，“花一点时间去问问自己，我真饿了吗？我真想吃冰激凌吗？为什么我想要它？这个暂停让你避免冲动。

If it turns out that what you're feeling is something other than hunger, Jillian adds, find a nonfood treat. "Instead of eating the ice cream, reward yourself with a manicure, massage, or bubble bath. Do something positive, healthy—something that makes you feel beautiful and is incompatible with breaking yourself down."
如果你感到的是其他东西而不是饥饿，Jillian说，去做其他的消遣。“与其去吃冰激凌，不如奖励自己去修指甲，去按摩或者泡泡浴。做一些积极健康的事儿——一些让你感到美好的并且不会让你堕落的事情。

16. Just forget about your thighs.
16 、别老嘀咕你的大粗腿

Try viewing exercise as helping you increase what you're able to do, rather than fixing a "flawed" body part. "Whenever I start working with women, I hear complaints like 'My thighs are too big' or 'What can I do about my butt?'" says Bob. "Once you get someone moving, however, that can change to, 'Wow, I never knew how weak I was.' Being aware of a flaw can be good for getting you started, but it's more productive to think about being fit and healthy than about how you look."When you become aware of how physically strong you can be, adds Jillian, "it translates into all other areas of your life."
尝试关注那些能加强你力所能及的训练，而不是修改那些有“缺陷”的部分。“无论什么时候我开始和这个女人锻炼时，我总听到她的抱怨，诸如‘我的大腿太粗了’或者‘我的屁股该怎么办？’”Bob说，“一旦你让某人开始锻炼后，或多或少，话就变成‘哇，我才知道自己真是弱爆了。’意识到自己的外表缺陷固然有助于开始锻炼，但是与其老想着自己的外表缺陷，还不如去想想去做什么能健康。”

17. Don't be afraid to take a break.
17、别不休息

"If your legs are feeling heavy and you're constantly sore, you've been overtraining," says Jillian. "Take some time out, up your calories by 10 percent, relax. Let your system recuperate." Otherwise you're at risk of hitting a plateau or burning out and giving up.
“如果你觉得脚沉而且常感到疼痛，那就是过度锻炼了，”Jillian说。“拿出不超过10%的消耗卡路里的时间，休息一下，让你的身体系统恢复。”否则你会有进入极限，体力透支或者放弃锻炼的风险。

18. Consider calling in professional help.
18、 考虑请求专业帮助

Personal trainers can be invaluable if you're a rank beginner, have hit the doldrums, or worry that you can't stay motivated on your own. Depending on where you live and how long the trainer has been in business, the cost can be as little as $25 an hour or as much as $300. Sometimes one or two sessions are all you need to get on track.
私人教练对于毫无斗志或者担心自己无法亢奋的菜鸟而言非常宝贵。基于你所住的地方和教练陪练的时间长短，价格最少25$每小时，最多300$每小时。有时候你只需要参加一到两期的训练就能上轨道。

When deciding on a trainer, look for certification by organizations like the International Sports Sciences Association, the National Endurance & Sports Trainers Association, the American Council on Exercise, American College of Sports Medicine, the American Fitness Training of Athletics, or the Aerobics and Fitness Association of America. Ask the trainer about his or her background. "Is this an actor or someone with other aspirations? If so, move on," says Jillian. "Get references and call them.
当你确定好教练，并寻求权威机构认证证书时，你可以找ISSA（国际体育科学协会）, the NE& STA（全国耐力与体育教练协会）, the ACE（美国运动协会）, ACSM（美国运动医学学会）, the AFTA（美国运动员的体能训练）, 或者the AFAA（美国的有氧运动和健身协会）等这些机构。问问教练的背景。“此人是否是演员或者有其他想法？如果是，那就继续，”Jillian说，“做一些参考然后联系他们。

A trial session can tell you whether your individual needs and goals will be addressed or if you'll just be thrown into a one-size-fits-all routine. Finally, you have to ask yourself, Is this someone I like? Someone who'll inspire me? Someone I'll want to see at 6 in the morning? If you're thinking of joining a gym because it provides personal trainers, "ask for a free week of private training before you sign the contract," says Bob. And make sure that gym trainers, too, have the proper credentials.
一个试验期可以让你知道个人的需求和目标能否实现，否则你会被放入放之四海皆准的训练例程里。最后，你必须问问自己，我是否喜欢这个人？此人能否鼓励我？此人值得我早上六点爬起来见面吗？”如果你认为去健身房是因为它提供私人教练，Bob表示：“在你签订合同签先申请一个周免费的私人训练。”然后保证这些健身房的教练也有合适的凭证。

19. Don't even think about those gimmicks.
19、甭想靠小聪明就能减肥。

"Any gadget that promises you a rock-hard butt and firm abs in two minutes a day is a waste of money," says Bob. "Fitness doesn't happen overnight."
“买那些能承诺一天两分钟锻炼就能拥有魔鬼身材的小器械纯粹就是浪费钱，”Bob说，“想瘦下来不是一两天的事情。”

20. Keep your perspective.
20、做好你自己

Don't count on getting the spectacular body of a movie star—unless, that is, you were blessed with a naturally great figure. And certainly don't blame yourself for not measuring up (or down, as the case may be). "Celebrities have private chefs; trainers like me working with them 24 hours a day, six days a week; and plastic surgeons to fix whatever problems are left," says Jillian. And then there's good lighting, airbrushing, and all sorts of photographic wizardry. "Hollywood," she adds, "is a very small piece of the world. It is not reality."
现实点，别指望能拥有像影视明星般的魔鬼身材——除非，你本身天生丽质。也不要抱怨自己身材不及格（或及格，根据情况而定）。Jillian说：“名人都有私人教练：像我这样一周六天，一天24个小时的私人教练；还有整形外科医生去修理任何遗留问题。”还有好的光影，画笔以及各种修图魔法都能锦上添花。“Hollywood，”她说，“只是整个世界的一小部分，而不是现实。”