转自ELEVEN FITNESS
第一：减肥的秘密
好莱坞，全球著名的造星工厂。美女帅哥们，苗条火辣，霸气惹眼，离不开背后的造星功臣——健身教练。快来听听这些教练们是健身指导经验吧。
The pure mathematics of weight loss is simple—eat less, move more—but if knowing that were all it took, everyone would be in great shape. Los Angeles–based personal trainers Bob Harper and Jillian Michaels have been helping to define the bodies of celebrities like Gwyneth Paltrow, Ellen DeGeneres, and Laura Dern, and they‘ve also changed the lives of contestants on NBC‘s weight loss reality show, The Biggest Loser. Michaels is co-ownecsr of Sky Sport and Spa. Here‘s what they know about diet and fitness success.
减肥的原理十分简单——少吃多做。但若知道减肥不过如此，也许人人都会拥有好身材。来自洛杉矶的 Bob Harper 和Jillian Michaels 一直从事帮助名人健身的工作，他们曾当过Gwyneth Paltrow, Ellen DeGeneres和 Laura Dern的私人教练，他俩也改变了NBC真人减肥秀——超级减肥王上面的参赛者的生活。Michaels是拥有天空体育馆和水疗馆的私人教练。以下便是他们关于饮食和健身的成功经验。
1. There‘s no one secret to being thin.
1、 想瘦下来，没啥窍门
Losing weight and keeping it off, says Jillian Michaels, "requires a holistic approach that combines proper diet, good workouts, knowing why you overeat, and understanding how to push yourself toward change." The desire to change, she adds, really has to come from inside. "Sometimes you‘ve got to have hit bottom, like realizing you can‘t play tag with your kids without getting out of breath," Jillian says. "If you‘re not ready for something new, no matter what you try, it‘s not going to work."
Jillian Michaels说：
“减肥需要一整套方法，包括合理的饮食，适当的锻炼，知道为何暴饮暴食，并理解如何强迫自己做出改变。”她认为改变自我的渴求，事实上源自内心深处。“有时候你必须触碰自己的能力底线，好比意识到就算跑断气也无法跟小孩捉迷藏一样。”Jillian表示，“如果你还没准备好迎接新的事物，无论你如何尝试都没用。”
2. Don‘t blame your genes.
2、别怪自己的基因不好
Yes, everyone is built differently, and some of us gain weight more easily than others. But "to say, ‘I can‘t make any improvement because I have fat genes‘ is b.s.," says Jillian. "It‘s not true, and it‘s disempowering. No matter what your genes are, you have the ability to make the right choices about eating and exercise."
确实，人与人是有差别的，我们当中有一部分相对他人更容易长胖。但是那些声称“因为我有肥胖基因，所以再怎么努力也是徒劳。”Jillian表示，“这样的观点是错的，而且很消极。不管有你有什么样的基因，你都有能力对饮食和锻炼去做出恰当的选择。
3. Cut yourself some slack.
3 、放松身心
The main thing is to make peace with your body before you try to change it, says Bob Harper. "Okay, you‘re overweight. But how great that you‘ve decided to do something about it! Accepting where you are at the moment takes away the white-knuckle feeling that can sabotage you fast: ‘I‘ve got to lose weight! I‘ve got to! Damn, I didn‘t lose any weight today. I‘ve failed! Forget it, I won‘t even try anymore.‘"
在你尝试减肥前，关键是要放松身心。BobHarper说：“好吧，你确实超重了。但你下定决心要改变，光这一点就了不得。因为在接受事实那一刻，你已经摆脱了那些能迅速击垮你的逼迫感：‘我一定要减肥！一定！完了，今天一点肉没掉，我已经失败了！唉，算了吧，我以后懒得再减了。’”
4. Study up.
4、学习相关知识
Before you lift a toe, do some legwork. "You can learn about nutrition and diets on Web sites like howstuffworks.com or through books like Nutrition for Dummies," says Bob. Preparation helps you train wisely, too. "You can‘t just jump into an exercise program without knowing what you‘re doing," says Jillian. "At best you‘ll waste your time; at worst you could get injured." Find a beginner class or trainer to teach you the nuts and bolts. Or use books, fitness magazines, and videos. "Crunch Fitness puts out some awesome books that show all the basics," she says, "including Beginner‘s Luck, by Brad Hamler, and Perfect Posture, by Scott G. Duke."
磨刀不误砍柴工。Bob说：“你可以上像howstuffworks.com这样的网站或者看一些类似Nutrition for Dummies这样的书籍，学习营养和饮食的知识。”事前准备也能帮助你更好得锻炼。 “你不能一无所知就一窝蜂钻进训练项目中，”Jillian说，“否则在最好的情况下你会浪费时间，最差可能你还会受伤。”上一个初级课程或者找一个教练来学习基本原理。或者看健身书籍，杂志或者视频。“Crunch Fitness出版了一些很棒的健身书籍，都介绍了健身的基础知识，”她说，“包括 Brad Hamler的Beginner‘s Luck和Scott G. Duke写的Perfect Posture。”
5. Keep an honest food journal.
5、如实记录饮食细节
"It‘s essential," Jillian insists. "You need to track what you eat in detail. Not ‘peanuts,‘ but how many peanuts. What time of day? And why are you eating just then? Writing it down makes you accountable and aware, and it helps you identify the mistakes you‘re making. Maybe your blood sugar is fluctuating through the day. Maybe you‘re skipping meals. Maybe you feel like you‘re not eating that much but, when you add it up, it comes to 2,500 calories a day."
“这至关重要，”Jillian强调。“你吃什么都需要详细的记录。不能只写花生，要写吃了多少个花生。什么时候吃，为什么吃，把这些记下来让自己心中有数。这能帮助你认清你的错误。也许你的血糖当天上下浮动，也许你当天没吃饭，也许你觉得好像没吃多少但是日记上记录了一天摄入了2500卡路里。”
