文章注释
Tips to Improve Your Figure
塑身小秘方，让瘦身更有趣
In a perfect world, the only thing that you would need to do to reach your fitness goals would be work out occasionally.
在这样的一个美好的世界里，你所需要做的一件事情就是怎样有条理的达到你的塑身目标。
Unfortunately, the only way to truly get the body and level of health that you want is through the combination of diet and exercise.
然而，不幸的是，为了能够真正达到你所想要的体魄和健康的标准，唯一的办法就是节食加锻炼。
If there is anything I have learned through my years as a personal trainer is that dieting right is the number one obstacle people face while trying to get fit.
如果问我作为一个私人教练这么多年学到了什么的话，那就是：正确的节食是每个希望拥有好身材的人所面临的最大问题。
But filling your plate with healthy food doesn’t have to be a miserable experience.Here are the best strategies I have found to keep people in shape.
实际上，健康的饮食并不是什么痛苦的经历。以下就是我发现的适合人们保持好身材的最佳策略。
Give Yourself Some Flexibility — If you box yourself into too strict of a diet, you are setting yourself up for failure.It’s true that for most people if you want to lose weight, it is going to have to involve cutting back a bit on how much you eat, but if you allow yourself nothing but rice cakes and unbuttered wheat toast, you turn yourself into a ticking time bomb that will go off onto the nearest piece of cheesecake.
给自己一个适应的时间——如果你太克制节食的话，那注定是要失败的。的确，对大多数人来讲，为了减轻体重，就必须在原先饮食的量上有所削减。但如果除了年糕及没有奶油的烤面包你什么都不吃的话，现在的你就是颗定时炸弹，在不经意的一块酪饼后，体重就会突然暴增，所有计划都会付诸东流。
Expect that you are going to indulge a little every now and then, and accept it.Make Your Foods Easy to Make—I’ve discovered that most people eat junk food because it’s just so darn convenient.
除非在你能接受的范围内，不时地让自己享受一下。学会制作简单的食品——我发现许多人喜欢吃剩菜剩饭，因为这很方便。
Microwaveable pizzas take three minutes to make, and there is a fast food joint on every corner who can give you a greasy pre heated burger in a matter of seconds.
把比萨放进微波炉里，三分钟就可以吃了。而且，在我们周围的每个角落都会有快餐店为你服务——提供一个有油脂并热气腾腾的汉堡牛肉饼只是几秒钟的事情。
The only real way to counteract this is by making your healthy food just as convenient as unhealthy food.For example, you might keep some whole grain tortillas in your cupboard so that you can make a quick and easy burrito with lean chicken or beans.
与之抗衡的唯一方法就是，让自己制作的食品如同快餐食品那么方便。比如说，在你的橱柜里可能会存有谷粒的玉米粉薄烙饼，你可以用这些材料做成一个由纯鸡肉或土豆泥做馅的面饼卷。
You might also keep some frozen vegetables in your freezer, because they can be heated fairly quickly and be ready to eat.You may also consider buying lots of canned soups, because they take little time to prepare and are often very low in calories.
你也可以在你的冰箱里储存一些冷冻的蔬菜，因为它们容易解冻，方便食用。你也可以考虑买一些罐装的汤，因为这些不用花太多的时间去准备，而且所含的卡路里也不多。
Find Ways to Combat Stress — Whenever someone has a relapse in their diet, it is usually during a particularly stressful time in their life.Maybe dealing with a toddler has kept them awake for much of a few nights or their new job is giving them a lot to worry about.
找到抗压力的方法——一旦某人在他的节食计划中出现了旧病复发的状态，那么这个阶段一般是他在生活中压力最大的时段。可能为了照顾小孩，他们很多个夜晚不能好好的入睡，也有可能是他们的新工作并不能让他们安心。
This is when people start binging on French fries and ice cream.But if you want to conserve your waistline, you need to find other ways to combat stress.
于是他们便开始钟情于法国炸薯条和冰淇淋。然而，如果你想保持你的身材的话，你必须找到其他的抗压力方法。
The best way to deal with this by recognizing times when you might be getting stressed and react too it.
最好的办法就是，你首先要清楚自己在什么时候压力最大。
If you find the pressure building up, find some time for yourself to do something that you really enjoy.Just half an hour of“me time”can make your diet go along a lot more smoothly.
一旦你感受到了压力，你应该给自己一点时间做自己真正喜欢的事情。即使只是短短的“自我半小时”，都能让你的节食计划顺利地进行。
Cut Out the Liquid Calories — If it has calories and comes in a liquid form, try to limit your intake of it.
拒绝液体卡路里——尽量限制以液体的形式吸收卡路里。
The reason is that stuff like soda, alcohol, and milk can add a bunch of calories to your daily diet, but they never make you feel full.
因为，像汽水，酒精及牛奶这样的饮品就会在你的日常饮食中增加热量，但你永远都不会有饱的感觉。
So you feel hungry even as you consume far more calories than you need.Focus mostly on whole foods and use tea or water to satisfy your thirst.
即使你吸收的热量已经超过了你的所需，但你仍有饿的感觉。所以，要尽量食用有机食品，茶或水是解渴的首选。
Fitness Expert Chris McCombs is a Personal Trainer in Hollywood California.While walking out of a burrito joint Chris discovered a radical approach to burning fat at a rapid rate which he helps people all over do today.
瘦身专家克里斯·麦克白是美国加州好莱坞的一个私人教练。他发现了一个快速燃烧脂肪的方法，他现在就是利用这个方法来帮助人们减肥。
Chris is also a personal training marketing expert and helps personal trainers and other people in the fitness industry to triple their income and cut their work hours by more than half.
克里斯在私人训练市场方面也是个专家，他不仅是私人教练，也为健身锻炼行业的其他从业者提供帮助，让他们在减少一半的工作时间里增加三倍的收入。
健身小贴士
1.锻炼前要检查身体，注意过去患的疾病及运动损伤、药物服用的情况，患有传染性疾病的人不可进行水中锻炼。
2.孕妇、发烧或体温过低者及有运动损伤，如崴脚、拉伤者不宜参加水中锻炼。运动前后需要各做5分钟的准备活动，让肌肉先预热一下，然后再下水。
实战提升:
单词讲解：
combination [,kɔmbi'neiʃən] n. 结合；组合；联合；化合
miserable ['mizərəbl] adj. 悲惨的；痛苦的；卑鄙的
indulge [in'dʌldʒ] vt. 满足；纵容；使高兴；使沉迷于…
counteract [,kauntə'rækt] vt. 抵消；中和；阻碍
stressful ['stresful] adj. 紧张的；有压力的
satisfy ['sætisfai]vi. 令人满意；令人满足 vt. 满足；说服，使相信；使满意，使高兴
Practising&Exercise
实用句型&词组:
The boy is still too young to go to school.( 太……以致不能……)
He had so many falls that he was black and blue all over. (以便)
He has learnt to deal properly with all kinds of complicated situations.( 处理)
学习更多：
在这样的一个美好的世界里，你所需要做的一件事情就是怎样有条理的达到你的塑身目标。
最好的办法就是，你首先要清楚自己在什么时候压力最大。
他发现了一个快速燃烧脂肪的方法，他现在就是利用这个方法来帮助人们减肥。
塑身小秘方,让瘦身更有趣
更新于2015年07月13日
来源于原版英语
Tips to Improve Your Figure
塑身小秘方，让瘦身更有趣
In a perfect world, the only thing that you would need to do to reach your fitness goals would be work out occasionally.
在这样的一个美好的世界里，你所需要做的一件事情就是怎样有条理的达到你的塑身目标。
Unfortunately, the only way to truly get the body and level of health that you want is through the combination of diet and exercise.
然而，不幸的是，为了能够真正达到你所想要的体魄和健康的标准，唯一的办法就是节食加锻炼。
If there is anything I have learned through my years as a personal trainer is that dieting right is the number one obstacle people face while trying to get fit.
如果问我作为一个私人教练这么多年学到了什么的话，那就是：正确的节食是每个希望拥有好身材的人所面临的最大问题。
But filling your plate with healthy food doesn’t have to be a miserable experience.Here are the best strategies I have found to keep people in shape.
实际上，健康的饮食并不是什么痛苦的经历。以下就是我发现的适合人们保持好身材的最佳策略。
Give Yourself Some Flexibility — If you box yourself into too strict of a diet, you are setting yourself up for failure.It’s true that for most people if you want to lose weight, it is going to have to involve cutting back a bit on how much you eat, but if you allow yourself nothing but rice cakes and unbuttered wheat toast, you turn yourself into a ticking time bomb that will go off onto the nearest piece of cheesecake.
给自己一个适应的时间——如果你太克制节食的话，那注定是要失败的。的确，对大多数人来讲，为了减轻体重，就必须在原先饮食的量上有所削减。但如果除了年糕及没有奶油的烤面包你什么都不吃的话，现在的你就是颗定时炸弹，在不经意的一块酪饼后，体重就会突然暴增，所有计划都会付诸东流。
Expect that you are going to indulge a little every now and then, and accept it.Make Your Foods Easy to Make—I’ve discovered that most people eat junk food because it’s just so darn convenient.
除非在你能接受的范围内，不时地让自己享受一下。学会制作简单的食品——我发现许多人喜欢吃剩菜剩饭，因为这很方便。
Microwaveable pizzas take three minutes to make, and there is a fast food joint on every corner who can give you a greasy pre heated burger in a matter of seconds.
把比萨放进微波炉里，三分钟就可以吃了。而且，在我们周围的每个角落都会有快餐店为你服务——提供一个有油脂并热气腾腾的汉堡牛肉饼只是几秒钟的事情。
The only real way to counteract this is by making your healthy food just as convenient as unhealthy food.For example, you might keep some whole grain tortillas in your cupboard so that you can make a quick and easy burrito with lean chicken or beans.
与之抗衡的唯一方法就是，让自己制作的食品如同快餐食品那么方便。比如说，在你的橱柜里可能会存有谷粒的玉米粉薄烙饼，你可以用这些材料做成一个由纯鸡肉或土豆泥做馅的面饼卷。
You might also keep some frozen vegetables in your freezer, because they can be heated fairly quickly and be ready to eat.You may also consider buying lots of canned soups, because they take little time to prepare and are often very low in calories.
你也可以在你的冰箱里储存一些冷冻的蔬菜，因为它们容易解冻，方便食用。你也可以考虑买一些罐装的汤，因为这些不用花太多的时间去准备，而且所含的卡路里也不多。
Find Ways to Combat Stress — Whenever someone has a relapse in their diet, it is usually during a particularly stressful time in their life.Maybe dealing with a toddler has kept them awake for much of a few nights or their new job is giving them a lot to worry about.
找到抗压力的方法——一旦某人在他的节食计划中出现了旧病复发的状态，那么这个阶段一般是他在生活中压力最大的时段。可能为了照顾小孩，他们很多个夜晚不能好好的入睡，也有可能是他们的新工作并不能让他们安心。
This is when people start binging on French fries and ice cream.But if you want to conserve your waistline, you need to find other ways to combat stress.
于是他们便开始钟情于法国炸薯条和冰淇淋。然而，如果你想保持你的身材的话，你必须找到其他的抗压力方法。
The best way to deal with this by recognizing times when you might be getting stressed and react too it.
最好的办法就是，你首先要清楚自己在什么时候压力最大。
If you find the pressure building up, find some time for yourself to do something that you really enjoy.Just half an hour of“me time”can make your diet go along a lot more smoothly.
一旦你感受到了压力，你应该给自己一点时间做自己真正喜欢的事情。即使只是短短的“自我半小时”，都能让你的节食计划顺利地进行。
Cut Out the Liquid Calories — If it has calories and comes in a liquid form, try to limit your intake of it.
拒绝液体卡路里——尽量限制以液体的形式吸收卡路里。
The reason is that stuff like soda, alcohol, and milk can add a bunch of calories to your daily diet, but they never make you feel full.
因为，像汽水，酒精及牛奶这样的饮品就会在你的日常饮食中增加热量，但你永远都不会有饱的感觉。
So you feel hungry even as you consume far more calories than you need.Focus mostly on whole foods and use tea or water to satisfy your thirst.
即使你吸收的热量已经超过了你的所需，但你仍有饿的感觉。所以，要尽量食用有机食品，茶或水是解渴的首选。
Fitness Expert Chris McCombs is a Personal Trainer in Hollywood California.While walking out of a burrito joint Chris discovered a radical approach to burning fat at a rapid rate which he helps people all over do today.
瘦身专家克里斯·麦克白是美国加州好莱坞的一个私人教练。他发现了一个快速燃烧脂肪的方法，他现在就是利用这个方法来帮助人们减肥。
Chris is also a personal training marketing expert and helps personal trainers and other people in the fitness industry to triple their income and cut their work hours by more than half.
克里斯在私人训练市场方面也是个专家，他不仅是私人教练，也为健身锻炼行业的其他从业者提供帮助，让他们在减少一半的工作时间里增加三倍的收入。
健身小贴士
1.锻炼前要检查身体，注意过去患的疾病及运动损伤、药物服用的情况，患有传染性疾病的人不可进行水中锻炼。
2.孕妇、发烧或体温过低者及有运动损伤，如崴脚、拉伤者不宜参加水中锻炼。运动前后需要各做5分钟的准备活动，让肌肉先预热一下，然后再下水。
实战提升:
单词讲解：
combination [,kɔmbi'neiʃən] n. 结合；组合；联合；化合
miserable ['mizərəbl] adj. 悲惨的；痛苦的；卑鄙的
indulge [in'dʌldʒ] vt. 满足；纵容；使高兴；使沉迷于…
counteract [,kauntə'rækt] vt. 抵消；中和；阻碍
stressful ['stresful] adj. 紧张的；有压力的
satisfy ['sætisfai]vi. 令人满意；令人满足 vt. 满足；说服，使相信；使满意，使高兴
Practising&Exercise
实用句型&词组:
The boy is still too young to go to school.( 太……以致不能……)
He had so many falls that he was black and blue all over. (以便)
He has learnt to deal properly with all kinds of complicated situations.( 处理)
学习更多：
在这样的一个美好的世界里，你所需要做的一件事情就是怎样有条理的达到你的塑身目标。
最好的办法就是，你首先要清楚自己在什么时候压力最大。
他发现了一个快速燃烧脂肪的方法，他现在就是利用这个方法来帮助人们减肥。
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