型男大放送 好萊塢健身教練親自上陣教你減肥(2)

11. Tough it out.
11、堅持到底

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!'"
訓練初期得接受那些沒意思的鍛鍊項目。“有必須逼自己一把，”Jillian說,“你的身體是非常神奇的機器。堅持兩個星期，你之前走路都能颳起風起來的步伐不會再阻礙你。只需要花這點時間就能讓超級減肥王上面的女人發現原來她們能完成最初認爲不可能完成的事。第一個月的月底，你會發現巨大的改變。這就是我經常對客戶們所說的：“哦天啊，我摸到髖骨了。”

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

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."
能瘦多少基於你從什麼地方開始鍛鍊，“經過最初兩個星期的新飲食安排和瘦身計劃，你最多能減15磅，”Bob說，“在那以後，大概趨於每週瘦一兩磅。但是人人都會遇到瓶頸，這意味着你之後接連幾個星期的持續鍛鍊可能一丁兒都沒減。但你必須堅持下去。人生如潮，潮起潮落，如果你堅持下去，體重終將又開始下降。”

13. Keep your body guessing.
13 、讓你的身體摸不着頭腦

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."
不同的進食量會不斷刺激你的身體，避免體重下降陷入停滯，如果真停滯的話，也能很快擺脫這種情況。“你想要每天攝入不同的飲食量，因此你的身體就一直不會停止變化。”Jillian說，“對那些想要減肥的女人，我喜歡改變他們每日的攝入量，大概400卡路里的差別。今天可能攝入1700卡路里，然後接着兩天1500卡路里，然後再1700裏。”

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!"
鍛鍊也是同樣的原則。“最開始做重複同樣的訓練量，這沒問題，”Bob說，“你會發現振奮人心的成果。但最終4個星期後，你必須改變自己的訓練計劃，否則你的身體會適應你過去的鍛鍊量。最小的改變都會產生巨大的影響。如果你習慣跑步機上跑30分鐘，那可以減小一半的跑速並提高爬坡角度。如果你平時習慣踩可控單車，那就設置爬坡模式。那些超級減肥王上面的參賽者曾一度做了幾個星期的槓鈴彎舉，於是我讓他們改成持續握住槓鈴5分鐘不放，他們自己都想不到這真是要了他們的老命。

14. Visualize long-term change, not deprivation.
14、着眼於長期的減肥變化，而不是立馬見效

"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."
“我的客戶，特別是那些一定要大減特減的客戶，在開始減肥的時候常感到十分焦慮。”Bob說，“他們說，‘你經常拿走我愛的食物！你又要來讓我幹不想幹的事，這就是爲什麼減肥對我一點效果都沒有！’我嘗試讓他們放鬆。這不是打擊你而是鼓勵你。這讓你意識到爲什麼你管不住你的嘴並重新開始換向思考食物本身。事實上，當我的客戶快達到他們的理想體重時，我經常一個星期給他們一天的時間胡吃海喝——玉米，M&M等。減肥意味着保持平衡，而不是一輩子都不吃你愛吃的東西。

15. Learn to hit the pause button.
15、 學會按暫停鍵

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."
改變你的部分飲食習慣需要調整你的條件反射。“因爲我今天糟糕透了，所以我要吃個冰激凌，當你發現自己有這樣的念頭的時候必須馬上停止這麼想。”Bob說，“花一點時間去問問自己，我真餓了嗎？我真想吃冰激凌嗎？爲什麼我想要它？這個暫停讓你避免衝動。

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東西而不是飢餓，Jillian說，去做其他的消遣。“與其去吃冰激凌，不如獎勵自己去修指甲，去按摩或者泡泡浴。做一些積極健康的事兒——一些讓你感到美好的並且不會讓你墮落的事情。

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

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."
嘗試關注那些能加強你力所能及的訓練，而不是修改那些有“缺陷”的部分。“無論什麼時候我開始和這個女人鍛鍊時，我總聽到她的抱怨，諸如‘我的大腿太粗了’或者‘我的屁股該怎麼辦？’”Bob說，“一旦你讓某人開始鍛鍊後，或多或少，話就變成‘哇，我才知道自己真是弱爆了。’意識到自己的外表缺陷固然有助於開始鍛鍊，但是與其老想着自己的外表缺陷，還不如去想想去做什麼能健康。”

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

"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.
“如果你覺得腳沉而且常感到疼痛，那就是過度鍛鍊了，”Jillian說。“拿出不超過10%的消耗卡路里的時間，休息一下，讓你的身體系統恢復。”否則你會有進入極限，體力透支或者放棄鍛鍊的風險。

18. Consider calling in professional help.
18、 考慮請求專業幫助

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 $300. Sometimes one or two sessions are all you need to get on track.
私人教練對於毫無鬥志或者擔心自己無法亢奮的菜鳥而言非常寶貴。基於你所住的地方和教練陪練的時間長短，價格最少25$每小時，最多300$每小時。有時候你只需要參加一到兩期的訓練就能上軌道。

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.
當你確定好教練，並尋求權威機構認證證書時，你可以找ISSA（國際體育科學協會）, the NE& STA（全國耐力與體育教練協會）, the ACE（美國運動協會）, ACSM（美國運動醫學學會）, the AFTA（美國運動員的體能訓練）, 或者the AFAA（美國的有氧運動和健身協會）等這些機構。問問教練的背景。“此人是否是演員或者有其他想法？如果是，那就繼續，”Jillian說，“做一些參考然後聯繫他們。

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.
一個試驗期可以讓你知道個人的需求和目標能否實現，否則你會被放入放之四海皆準的訓練例程裏。最後，你必須問問自己，我是否喜歡這個人？此人能否鼓勵我？此人值得我早上六點爬起來見面嗎？”如果你認爲去健身房是因爲它提供私人教練，Bob表示：“在你簽訂合同籤先申請一個周免費的私人訓練。”然後保證這些健身房的教練也有合適的憑證。

19. Don't even think about those gimmicks.
19、甭想靠小聰明就能減肥。

"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."
“買那些能承諾一天兩分鐘鍛鍊就能擁有魔鬼身材的小器械純粹就是浪費錢，”Bob說，“想瘦下來不是一兩天的事情。”

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."
現實點，別指望能擁有像影視明星般的魔鬼身材——除非，你本身天生麗質。也不要抱怨自己身材不及格（或及格，根據情況而定）。Jillian說：“名人都有私人教練：像我這樣一週六天，一天24個小時的私人教練；還有整形外科醫生去修理任何遺留問題。”還有好的光影，畫筆以及各種修圖魔法都能錦上添花。“Hollywood，”她說，“只是整個世界的一小部分，而不是現實。”