型男大放送 好萊塢健身教練親自上陣教你減肥(1)

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.
減肥的原理十分簡單——少吃多做。但若知道減肥不過如此，也許人人都會擁有好身材。來自洛杉磯的 Bob Harper 和Jillian Michaels 一直從事幫助名人健身的工作，他們曾當過Gwyneth Paltrow, Ellen DeGeneres和 Laura Dern的私人教練，他倆也改變了NBC真人減肥秀——超級減肥王上面的參賽者的生活。Michaels是擁有天空體育館和水療館的私人教練。以下便是他們關於飲食和健身的成功經驗。

1. There's no one secret to being thin.
1、 想瘦下來，沒啥竅門

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說：“減肥需要一整套方法，包括合理的飲食，適當的鍛鍊，知道爲何暴飲暴食，並理解如何強迫自己做出改變。”她認爲改變自我的渴求，事實上源自內心深處。“有時候你必須觸碰自己的能力底線，好比意識到就算跑斷氣也無法跟小孩捉迷藏一樣。”Jillian表示，“如果你還沒準備好迎接新的事物，無論你如何嘗試都沒用。”

2. Don't blame your genes.
2、別怪自己的基因不好

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."
確實，人與人是有差別的，我們當中有一部分相對他人更容易長胖。但是那些聲稱“因爲我有肥胖基因，所以再怎麼努力也是徒勞。”Jillian表示，“這樣的觀點是錯的，而且很消極。不管有你有什麼樣的基因，你都有能力對飲食和鍛鍊去做出恰當的選擇。

3. Cut yourself some slack.
3 、放鬆身心

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.'"
在你嘗試減肥前，關鍵是要放鬆身心。BobHarper說：“好吧，你確實超重了。但你下定決心要改變，光這一點就了不得。因爲在接受事實那一刻，你已經擺脫了那些能迅速擊垮你的逼迫感：‘我一定要減肥！一定！完了，今天一點肉沒掉，我已經失敗了！唉，算了吧，我以後懶得再減了。’”

4. Study up.
4、學習相關知識。

Before you lift a toe, do some legwork. "You can learn about nutrition and diets on Web sites like 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."
磨刀不誤砍柴工。Bob說：“你可以上像這樣的網站或者看一些類似Nutrition for Dummies這樣的書籍，學習營養和飲食的知識。”事前準備也能幫助你更好得鍛鍊。 “你不能一無所知就一窩蜂鑽進訓練項目中，”Jillian說，“否則在最好的情況下你會浪費時間，最差可能你還會受傷。”上一個初級課程或者找一個教練來學習基本原理。或者看健身書籍，雜誌或者視頻。“Crunch Fitness出版了一些很棒的健身書籍，都介紹了健身的基礎知識，”她說，“包括 Brad Hamler的Beginner's Luck和Scott G. Duke寫的Perfect Posture。”

5. Keep an honest food journal.
5、如實記錄飲食細節

"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."
“這至關重要，”Jillian強調。“你吃什麼都需要詳細的記錄。不能只寫花生，要寫吃了多少個花生。什麼時候吃，爲什麼吃，把這些記下來讓自己心中有數。這能幫助你認清你的錯誤。也許你的血糖當天上下浮動，也許你當天沒吃飯，也許你覺得好像沒吃多少但是日記上記錄了一天攝入了2500卡路里。”

6. Experiment to find your own diet.
6、通過測驗找到你自己的飲食習慣

Some foods are obvious no-no's: trans fats, processed food, white sugar, and excessive alcohol. Beyond that, though, everyone's body is different, and just because a diet book is on the best-seller list doesn't mean its program will work for you. "Some people thrive on a strictly high-protein diet, while others do great with fruits, grains, and beans," says Jillian. "You've got to ask yourself questions: When I eat meat, do I feel sluggish or agitated? When I eat fruit, do I feel satiated? Sometimes it takes a lot of trial and error to find the right combination of foods. And as a trainer, I've learned that you also have to take human frailty into account. If you can't bear the idea of giving up bread, choose whole grain and try to eat it with some protein." The protein, she explains, will slow the breakdown of the bread so its carbs won't cause your blood sugar to spike and then—as so often happens—crash, making you hungry again for something starchy.
有些事物是明顯不該吃的：轉脂食物，醃製食品，白糖和過量酒精。此外，儘管每個人都是不一樣的，但是最暢銷的食譜不一點對你有用。“有些人需要特別高的蛋白質，而其他人需要攝入水果，穀物和豆類，”Jillian表示。“你必須問自己幾個問題：當我吃肉的時候，是否感到虛弱或焦慮？當我吃水果的時候，會不會覺得膩？有時候要經過很多的嘗試和失敗才能找到合適的食譜組合。作爲教練，我知道你還要考慮到人類薄弱的意志。如果你實在無法接受放棄麪包的想法，那就吃穀物和一些蛋白質。”她解釋到，這些蛋白質會減緩麪包的分解，因此它的碳水化合物不會激增你的血糖，更不會出現常見的大反彈——讓你再陷饑荒狂補澱粉類食物。

7. Don't ever starve yourself.
7、不要餓着自己

Dieting means cutting calories, but less isn't always more. "One of the biggest misconceptions I've seen—including among the women I'm training on the show—is that the less you eat, the more weight you'll lose," says Jillian. "Maybe at first. But your body will think you're dying from lack of food, and your metabolism will adjust by slowing to a crawl." Most women should never eat less than 1,200 calories a day.
減肥意味着降低卡路里的攝入，而不是一點都不攝入。“包括我在超級減肥王訓練過的女生在內，我見過的最大的誤區之一就是你吃得越少就越減肥。”Jillian表示，“也許一開始確實如此。但當身體認爲快餓死的時候，你的新陳代謝也會減緩。”絕大多數的女人應該每天進食不少於1200卡路里。

8. Outsmart your exercise excuses.
8、給自己創造更好的健身理由

A routine you'll actually stick to has to have elements that appeal to you. If you love being outdoors, try hiking or walking somewhere inspiring—a beach, a park, a historic neighborhood. You also need to assess what motivates you. If you get competitive and push yourself more when you're around others, join a gym, take a class, or play a sport like tennis or softball. If you're good at finding reasons to skip a session, make a commitment to do something with friends, so you can't back out without letting everyone down.
能讓你堅持下去的減肥計劃必有你感興趣之處。如果你喜歡戶外運動，那就試試爬山或者去沙灘，公園和老街區散步。你應該做自己喜歡的事。如果你是一個好勝心強和有自制力的人，那就去健身房，報訓練班，或者打網球和壘球。如果你老愛找藉口翹班，或者總不履行承諾，那肯定會讓人失望。

9. Don't forget the weights.
9、不要忘記每天稱重

The best fitness routine includes a combination of heart-rate-boosting exercise like jogging or stair-stepping and resistance training, which means either lifting weights or using gym equipment. Cardio burns the fat; resistance training creates shape and increases muscle mass—and the more muscle you have, the faster your metabolism runs, even when you're resting.
最好的健身計劃應是多種提高心率運動的組合，像慢跑或臺階訓練和抗阻訓練（負重訓練和使用健身器械）。有氧運動燃燒脂肪，抗阻訓練塑性和增強肌肉——越多的肌肉表示越強的代謝能力，就算你休息的時候也是如此。

10. Start with baby steps.
10、不積跬步無以至千里

Working out for 20 minutes a day isn't enough to get you buff, but "even that will start speeding up your metabolism," says Jillian. "Walk to a local restaurant during lunch hour, walk the dog, walk to the convenience store. The idea is to get moving."
每天只走20分鐘遠不能擁有美好的身材。但是“但那樣也能加速新城代謝，”Jillian說，“步行去當地飯館吃飯，遛狗或者走去便利店都有幫助，祕訣在於動起來。”
Bob couldn't agree more. "Thinking, I can't get in shape because I don't have two hours a day to exercise is just another excuse for doing nothing," he says. "Start small, because small can only get bigger. Starting big means burning out, blowing out, getting hurt—another reason to stop."
Bob表示深刻贊同。“因爲每天不能抽出2個小時的時間鍛鍊便覺得自己瘦不下來，這只是另一個好吃懶做的藉口罷了。”他說，“從小事開始，以少積多。步子跨得大了容易扯着蛋，萬一受傷了，那就找到了一個更好的不鍛鍊的藉口了。”