簡單四步走 輕鬆來減肥

I’ve spent the past year losing 80 lbs and getting in shape. A lot of people have been asking me how I did it; specifics like what diet I was on, how many times a week I worked out, etc etc. So I thought I’d just answer everyone’s questions by giving you guys step by step instructions on how you can achieve everything I have… IN JUST 4 EASY STEPS! Ready? Here we go!!!
我在過去一年中持續減肥80磅（約72.6斤）並進行塑形。很多人問我是如何做到的，具體如我怎樣均衡飲食，一週進行多少次鍛鍊，等等。我想通過介紹每一個步驟來回答所有的提問。。。其實總共

4個簡單的步驟。準備好了麼？我們一起來看看！！！

1.)

NO BEER
戒啤酒

This is a big one, and one that you’ve probably heard before. Every time you drink a beer, it’s like eating seven slices of bread. That’s a lot of bread!
這是重要的一大點，你以前可能也聽說過。每次你喝一瓶啤酒，就相當於吃了7片面包。那已經是相當多的麪食了！
2.)

PORTION CONTROL
比例控制

This is especially true when you go out to eat at restaurants. A good trick to do is when your meal comes, cut it in half and right away ask for a takeout container, so that you can save the rest for later — and even better, if you start your meal out right by ordering lean meats and veggies, you’ll slim down in no time!
當你去外面餐館用餐時這條特別適用。一個訣竅是當你的食物上桌後馬上分出一半的分量要求打包，這樣那另一半就能留到之後吃——做得更好一點的，如果你在外面吃飯點的菜是瘦肉和蔬菜，那你立馬就能瘦下來！
3.)

HAVE YOUR HEART BROKEN
自我傷心

And not just broken; shattered. Into itsy bitsy tiny little pieces, by a girl who never loved you and never will. Join the gym at your work. Start going to the gym regularly, and even though you don’t know that much about exercise and you’re way too weak to do pretty much anything but lift 5 lb weights and use the elliptical machines with the old people, do it until your sweat makes a puddle on the floor. Then go home and go to bed early and the next day do it again. And then again. And then again.
不僅僅是傷心而是心碎如屑。一個永不會愛上你的女孩會給予這種體會。工作間隙去健身房鍛鍊。開始定期進行健身即使你不甚瞭解如何鍛鍊且在開始的時候因爲太過虛弱只能舉起5磅重或使用老人家才用的踏步機。堅持住直到汗水能在地板上聚集成小水窪，然後回家早早睡覺以便第二天再來一次。再一次，不斷地來。

Listen to storie s of your ex-girlfriend fucking around with gross and terrible people, stories from your friends who think they are doing you a favor. Go to the gym and make more puddles of sweat. Buy books. Learn about different muscle groups and how they work together. Start eating healthy. Learn about nutrition. Plan out your week of meals. Try to forget her.
聽聽你的前女友與豬朋狗友廝混的事情，也聽聽來自那些覺得在幫你的朋友的事情。去健身房流更多的汗。買點書。學習不同的肌肉羣，瞭解它們是怎麼協同工作的。開始吃得健康。學習營養學。計劃你一週的飲食。試着忘掉她。

After work one night, go up up up all the way to the top floor of the parking garage and walk all the way to the back. Look out at the twinkling lights of the skyscrapers of downtown Los Angeles and think about how every single one of those office lights represents a person. Try to imagine how they feel. What they’re doing right then; if they miss someone special, if they wonder if someone special misses them. Then realize that most of those lights are probably shining into offices with no one in them except for a custodian or two. Realize you are alone, that you are staring at no one. Turn your collar up against the cold and drive home to a meal of a single chicken breast and steamed vegetables. Go to sleep. Go back to work. Go to the gym. Sweat.
下班後的某個晚上，一直走到停車場的頂層，一直走到背面。凝視洛杉機市中心裏摩天大樓中閃爍的點點燈光，想着這每一個燈光是怎麼代表了一個人的。試着想象他們感覺怎麼樣。他們那個時候正在做什麼呢；他們是否在思念那個人特別的人，是否在想那個特別的人會不會思念自己。然後突然意識到大部分的燈光可能就是除了一兩個監管人以外沒其他人的辦公室裏照出來的。意識到你獨自一人，並沒有凝望任何人。立起你的衣領抵禦寒冷，駕車回家，吃片雞胸肉配水煮蔬菜。然後睡覺，工作，去健身房，流汗。

Buy a scale. Pick a goal weight. Imagine the goal weight as a shining beacon on a hill. You are at the bottom, in the dark. Talk to her at work. Notice the awkward way she walks in high heels and her goofy smile when she looks over at you. Feel something clench inside your chest. Think about the gym and what muscle groups you are going to work that night.
買個秤。選擇一個目標體重。把目標體重想成是一座山上的燈塔。你現在正在山腳，在黑暗之中。在工作的時候和她講話。注意到她穿高跟鞋走路糟糕的樣子還有她上下打量你時那蠢蠢的傻笑。那天晚上你可以想想去健身房要鍛鍊哪組肌肉羣。

Get on the treadmill. Push yourself to level 3, then level 4. Then 6. Run so fast you feel like you are going to die. Hit level 10. Pray for death. Think of how bad she makes you feel. Find the strength to keep going.
在跑步機上把自己推上等級3，然後等級4，等級6。加速跑到感覺自己快死了。終於達到等級10你也差不多完蛋了。想想她讓你有多慘從而找到堅持下去的動力。

Late one night, make the mistake of looking at her Facebook and Instagram posts. Feel lower than you ever thought possible. Unfriend her and try to forget what you’ve seen. She is doing things with other people that you asked her to do with you. She is having a great time without you, and you are wasting your life listening to Taylor Swift on repeat and making sweat puddles on a gym floor.
某晚深夜不爭氣的看到她在Facebook和Instagram上寫的話，感到無比的消沉。取消關注她並嘗試忘記所有看到的一切。她和其他人做了你要求她對你做的事。沒有你她正在享受一切而你正在浪費生命反覆聆聽Talyor Swift並繼續在健身房地板上揮汗如雨。

Watch as your life shrinks down to four things: 1.) work, 2.) the gym, 3.) the food you eat, 4.) sleep. She wears the necklace you bought her and tells you that she got it “from someone who’s really special”. That night you discover that Slayer’s “Angel of Death” might be the perfect song to do squats to.
當你的生活壓縮剩這四樣東西的時候再來看看：1.）工作，2.）健身房，3.）你吃的東西，4.）睡覺。她戴着你送她的項鍊然後告訴你這是她從“某個非常特別的人那裏”得來的。那天晚上你可能會發現Slayer的“死亡天使”是做深蹲的最佳曲目。

Start to make friends at the gym. Vince and you spot each other on Wednesdays; Chase and you spot each other on Fridays. You used to look down on bro nods and fist bumps — but since that’s how gym rats communicate, that’s become the language you speak most often. Work, Gym, Food, Sleep. Over and over. More sweat puddles. More fist bumps. You run hundreds of miles and lift thousands of pounds.
嘗試在健身房找到夥伴。你和文森在每週三互飈，然後每週五轉爲同蔡斯爲伴。曾經你行點頭，拳頭相碰等兄弟見面禮，但現在你已習慣於用健身房禮儀進行溝通。工作，健身房，食物，睡覺，周而反覆。更多的汗水小水窪，更多的拳拳相交，累計你慢跑數百英里並推舉數千磅。

You start to see new people working out here and there and you realize you have done something you once thought impossible: You have become one of the regulars. Once in a while, you are the last one leaving the gym. You make a point to get to the gym earlier, but your workouts start to stretch from one hour to ninety minutes to two hours. You are now routinely the last person at the gym. You run. You lift. You make more puddles.
你開始在不同的場合結識健身的新夥伴，也意識到你已經完成那些曾經你認爲不可能的事。你已經變成了標準身材。偶爾你會最遲離開健身房。你想方設法儘早去健身但你的鍛鍊時間從最初的一小時延長到90分鐘再到2個鐘頭。如今你經常堅持健身到最晚。慢跑，推舉，你付出了更多的汗水。

Your body changes slowly, then all at once — you are suddenly thin and muscular. You hit your goal weight, pick a new one, then hit it again. You go out and buy new clothes. You receive wave after wave of compliments. Your ex tells you that she’s seeing someone else. Your chest clenches. You feel exhausted.
你的身體開始慢慢地改變，然後突然之間——你突然就瘦了，肌肉發達。你達到了你的目標體重，訂一個新的目標，然後再繼續達到。你出去買了新衣服。別人對你贊聲不絕。你的前女友告訴你她要去見另外的一個人。你的胸口一緊，感覺精疲力竭。

That night you go to the gym. You listen to all her favorite songs. You run farther and lift more than you thought your body was capable of. It is a good workout. It leaves you numb. You go home and eat a single chicken breast and steamed vegetables. You go to sleep. You dream of a bottomless black puddle.
那天晚上你去了健身房。你聽了所有她喜歡的曲子。你跑得更多，舉的重量超乎你認爲身體能承受的重量。這是很好的鍛鍊。它能讓你麻木。你回到家只吃了一片雞胸肉和一些水煮蔬菜。去睡覺，你夢見了無底的暗淵。You’ve stopped drinking alcohol months ago, so now when you hang out at bars or parties you don’t talk to anyone new. But with your new body and new clothes, gorgeous women hit on you constantly. One time, a woman literally comes up to you and says she thinks you’d be good in bed and hands you a napkin with her number on it. As she is talking to you, her hand resting on your chest inside your shirt, all you can think of is how badly you need to beat your best time sprinting across the park across from your house the next day. That night when you get home you research the best shoes for trail running and click “buy”. The shoes are a hundred dollars. The phone number goes in the trash.
你已經戒酒數月，這使你外出休閒或參加聚會時不同陌生人搭訕，但因爲改善的體型和衣着漂亮女人卻不斷地纏上了你。有一次一個女孩袒露你應該牀上功夫了得並在餐巾紙上留了電話給你。當她對於說這些話的時候，她的手穿過襯衣停留在你的胸膛上而你滿腦子都在思考第二天穿越隔壁公園暢快地奔跑。當晚你一回到家就上網買了一雙價值100美元的訓練用跑鞋，而把電話號碼扔進了垃圾桶。

There is a girl you see a lot at the gym, who always does these weird leg exercises you’ve never seen before. She’s beautiful. You make it a point to not look at her — because you are overly worried about looking creepy like that guy in the blue shirt who never wears underwear and always hangs around the lat pulldown machine — but you notice this girl is always at the gym when you are, and seems to always choose the bench next to you. You turn up the Slayer and concentrate on making your puddles bigger.
有一個你在健身房見過很多次，總做各種你從未見過的腿部拉伸的漂亮女孩。你嘗試不去關注她——因爲你過於擔心會如同終日掛在拉力機上穿藍色襯衫卻從不穿內衣的傢伙一樣變得讓人毛骨悚然——但你發現她總是在你來健身房的時候出現並選擇你隔壁的健身區。你放大Slayer吶喊的音量並專注於製造更多的汗水。

Your ex parades her new boyfriend around, flatly ignoring you the entire time. He is taller than you, more ripped than you, better looking than you, and — according to the Greek chorus of your mutual friends — he comes from money. As you watch her introduce him to everyone but you, you remember how her blue eyes lit up underneath the ferris wheel on her birthday when you gave her those bracelets she’s wearing. In your pocket, your hand makes itself into a fist.
你的前女友帶着她的新男友到處炫耀，直接完全忽略你。他比你高，比你更有形，比你更帥，而且——根據你和她一起參加的希臘合唱班裏你們都認識的朋友們說——他很有錢。當你看到她向除了你的所有人介紹他的時候，你就想起在她生日那天你送給她今天戴的這條手鍊時，她藍藍的眼睛是如何在摩天輪下面放出光芒的。你口袋裏的手握成了一個拳頭。

That night, you dead lift your body weight. You sneak a photo of yourself in the mirror and email it to yourself with the subject heading “You Are A Warrior”. The next day you are disgusted with yourself and delete it.
那天晚上，你硬是拉了自己身體一樣重量的磅數。你把自己的照片偷偷放進了鏡子裏，並把它以郵件形式發到自己的郵箱，主題上寫着“你是個戰士”。第二天你覺得自己很噁心，就把它刪了。

You make puddle after puddle after puddle and eat single chicken breasts and work and sleep and the weather gets warm and then gets cold and you know all of Taylor Swift’s songs by heart and the only things that exist in the entire universe are you and The Gym and then something different happens: a night comes where you are not the last person in the gym.
你不斷地流汗，流汗，流汗，吃一片雞胸肉，工作，睡覺，春去秋來，你熟知了所有Taylor Swift的歌曲，整個世界只剩下你和健身房，然後不一樣的事情發生了：有一天晚上你不是最後離開健身房的人了。

It is you and the girl who does the weird leg exercises. You end up walking out at the same time.
那個做着奇怪的腿部動作的女孩，最終和你一起走出了健身房。

Her name is Melissa and she works in the building next to you. She’s worked there for two years. She asks you out to dinner on Friday, promising it’ll be healthy. The leg exercises are Pivoting Curtsy Lunges.
她的名字是梅麗莎，在你隔壁大樓上班已經兩年。她邀請你週五共進晚餐並保證是健康飲食。她做的腿部鍛鍊是旋轉後弓步。

You start seeing Melissa a lot, both inside the gym and out. You tell no one. You add a couple cheat days to your week — for when you two get dinner and share dessert — and you start getting a lot less sleep. You phase out Slayer in favor of Springsteen. Vince and Chase note that you’ve stopped looking like you’re praying for death when you run. Your ex texts you late at night to ask you out to coffee, but you don’t write her back. You can’t remember the last time you fantasized about puddles.
於是你開始在健身房和其它的場合見到梅麗莎。儘管你誰也沒講，你在日程單上作弊以便能和她聚餐和品嚐甜點，然後你開始經歷失眠。你逐漸放棄Slayer轉而喜愛Springsteen的音樂。文森和塞斯發現你不再玩命的奔跑。你的前任深夜發信息約你喝咖啡被你置之不理。你記不起來上次揮汗如雨是什麼時候。

One night you’re walking Melissa to her car in the parking garage and she is parked up up up all the way on the top floor. She says she wants to show you something and she takes your hand and leads you all the way to the back. You both stand there in the dark looking out over the twinkling lights of the skyscrapers of downtown Los Angeles.
某一晚你陪梅麗莎去取車而她一路將車開至車庫的頂層。她說要向你展示某些東西並牽着你的手一路走到後面。你們倆就站在黑暗中環顧洛杉磯市中心摩天大樓中閃爍的燈光。

“Isn’t it beautiful?” She says. “All those lights.”

”那些燈看起來美麼？“她問到。

You tell her that yes, it’s beautiful, but it makes you sad. All those pretty lights mean nothing; they’re just shining into cold lonely offices with nobody in them. Melissa squeezes your hand and says yes, each light is an empty office — but they’re only empty because the people have all gone home for the day. All those twinkling lights aren’t sad; each one is a person who’s at home, happy with the one they love. And how romantic is that?
你給予她肯定的答覆但同時感到傷感。所有那些美妙的燈光對你來說除了照進冰冷無人的辦公室外什麼都不是。梅麗莎揉捏着你的手說沒錯，每一盞燈都發自一間空辦公室——但這些辦公室並不是空蕩蕩只是因爲裏面的人都回家了。所有閃爍的燈光並不傷感；每一盞燈都是一個歸家的人在同他們愛的人共享快樂。這是多麼浪漫啊？

You look at her in the lights and she smiles. Something in your chest expands.
你看着她在燈光中微笑着，一些東西在你的胸中瀰漫開。

Late one Sunday afternoon you are writing out your rent check and realize it’s been exactly a year since you started working out. You think of all those miles you’ve run and those pounds you’ve lifted and chicken you’ve eaten and puddles you’ve made. It doesn’t seem that bad. You realize that it’s not about hitting a goal weight, or lifting a weight. It’s about being able to wait. Waiting, being patient, and trusting that life will slowly inch along and things will eventually get better. After all, change takes time.
在一個週日下午的晚些時候你在簽署租房支票時意識到你已鍛鍊了整整一年。想着那些你跑過的里程，舉起的公斤數，吃過的雞胸肉以及揮灑的汗水。其實一切並不壞。你意識到這並不是爲了達到什麼樣的體重或者舉起多少重量。這一切是爲了能夠等待。等待着，保持耐心並且相信生活總是慢慢地變化，最終一切會變好。畢竟，改變需要時間。

But time is all it takes.
但所需要的只是時間。
4.)

NO FRUIT JUICE
別喝果汁

Too much sugar!!!
糖分太多!!!