雙語閱讀：男神集結(jié)！好萊塢健身教練教你減肥（圖）

雙語閱讀：男神集結(jié)！好萊塢健身教練教你減肥（圖）

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(dāng)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(guān)于飲食和健身的成功經(jīng)驗(yàn)。

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

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(dāng)?shù)腻憻挘�知道為何暴飲暴食，并理解如何�?qiáng)迫自己做出改變。”她認(rèn)為改變自我的渴求，事實(shí)上源自內(nèi)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(zhǔn)備好迎接新的事物，無論你如何嘗試都沒用。”

2、別怪自己的基因不好  Don't blame your genes.

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(shí)，人與人是有差別的，我們當(dāng)中有一部分相對他人更容易長胖。但是那些聲稱“因?yàn)槲矣蟹逝只�因，所以再怎么努力也是徒勞�?rdquo;Jillian表示，“這樣的觀點(diǎn)是錯的，而且很消極。不管有你有什么樣的基因，你都有能力對飲食和鍛煉去做出恰當(dāng)?shù)倪x擇。

3 、放松身心  Cut yourself some slack.

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(guān)鍵是要放松身心。BobHarper說：“好吧，你確實(shí)超重了。但你下定決心要改變，光這一點(diǎn)就了不得。因?yàn)樵诮邮苁聦?shí)那一刻，你已經(jīng)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(diǎn)肉沒掉，我已經(jīng)失敗了！唉，算了吧，我以后懶得再減了。’”

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4、學(xué)習(xí)相關(guān)知識  Study up.

Before you lift a toe, do some legwork. "You can learn about nutrition and diets on Web sites like howstuffworks 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howstuffworks這樣的網(wǎng)站或者看一些類似Nutrition for Dummies這樣的書籍，學(xué)習(xí)營養(yǎng)和飲食的知識。”事前準(zhǔn)備也能幫助你更好得鍛煉。 “你不能一無所知就一窩蜂鉆進(jìn)訓(xùn)練項(xiàng)目中，”Jillian說，“否則在最好的情況下你會浪費(fèi)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(xué)習(xí)基本原理�；蛘呖唇∩頃�籍，雜志或者視頻。“Crunch Fitness出版了一些很棒的健身書籍，都介紹了健身的基礎(chǔ)知識，”她說，“包括 Brad Hamler的Beginner's Luck和Scott G. Duke寫的Perfect Posture。”

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5、如實(shí)記錄飲食細(xì)節(jié) Keep an honest food journal.

"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(guān)重要，”Jillian強(qiáng)調(diào)。“你吃什么都需要詳細(xì)的記錄。不能只寫花生，要寫吃了多少個花生。什么時候吃，為什么吃，把這些記下來讓自己心中有數(shù)。這能幫助你認(rèn)清你的錯誤。也許你的血糖當(dāng)天上下浮動，也許你當(dāng)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、不要餓著自己 Don't ever starve yourself.

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.

減肥意味著降低卡路里的攝入，而不是一點(diǎn)都不攝入。“包括我在超級減肥王訓(xùn)練過的女生在內(nèi)，我見過的最大的誤區(qū)之一就是你吃得越少就越減肥。”Jillian表示，“也許一開始確實(shí)如此。但當(dāng)身體認(rèn)為快餓死的時候，你的新陳代謝也會減緩。”絕大多數(shù)的女人應(yīng)該每天進(jìn)食不少于1200卡路里。

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