保持健康最好的方法是什么（上）
正文翻译
What is the best way to stay fit?
保持健康最好的方法是什么？
What is the best way to stay fit?
保持健康最好的方法是什么？
评论翻译
Sean Kernan
I'd just gotten home from work.
My head hurt. I had the energy of an anemic slug.
My arms were sore from a previous workout. The only thing I wanted in the world was to lie on the couch, eat popcorn, and take a nap.
But I still went to the gym.
90% of staying in shape is saying no to other things.
肖恩克南
我刚下班回家。
我的头很疼。
我现在就像贫血的鼻涕虫一样虚弱。
经过了上次的锻炼之后我的胳膊就很疼。我现在唯一想做的事就是躺在沙发上，吃爆米花，然后打个盹。
但我还是去了健身房。
保持身材的秘诀中90%是对其他事情说不。
I'd just gotten home from work.
My head hurt. I had the energy of an anemic slug.
My arms were sore from a previous workout. The only thing I wanted in the world was to lie on the couch, eat popcorn, and take a nap.
But I still went to the gym.
90% of staying in shape is saying no to other things.
肖恩克南
我刚下班回家。
我的头很疼。
我现在就像贫血的鼻涕虫一样虚弱。
经过了上次的锻炼之后我的胳膊就很疼。我现在唯一想做的事就是躺在沙发上，吃爆米花，然后打个盹。
但我还是去了健身房。
保持身材的秘诀中90%是对其他事情说不。
Abhishek Shukla, improving fitness each day
These are the things which I do to keep myself fit.
I wake up at 5 AM.
Drink two glasses of lukewarm water with lemon upon waking up.
I eat a banana 30 minutes prior to gym.
I spend 1 to 1.5 hours in gym depending upon the body part which I am training that day.
I drink whey protein shake with banana within 20 minutes of post workout.
I prepare breakfast and evening snack and take bath.
I take oats with apple and nuts in breakfast.
I take protein cake after 2 hours of breakfast which I prepare in the morning.
I eat lunch which mostly consists of 2 to 3 chapatis, kidney beans/chickpeas/green vegetables with salad and curd after 3 hours.
I eat a chapati with peanut butter after 2 hours.
I eat an apple with green tea and 5 egg whites after 3 hours.
After 3 hours I eat my dinner which consists of 2 chapatis, 2 egg whites, lentils and salad.
I drink warm milk with turmeric 30 minutes prior to sleep.
It requires a lot of effort to stay in shape but determination, consistently, a good diet and workout is the key.
Be patient the results will speak for themselves.
阿披实舒克拉，（我）每天都在提高身体素质。
这些都是我为了保持健康而做的事情。
我早上5点起床。
醒来时我会喝两杯温开水加柠檬。
我在健身前30分钟会吃一根香蕉。
我会花1到1.5个小时在健身房，具体的时间取决于我当天训练的身体部位。
我在运动后20分钟内会喝含香蕉的乳清蛋白奶昔。
之后我会去准备宵夜和明天的早餐，然后再洗个澡。
我早餐会吃加了苹果和坚果的燕麦。
在吃了早餐两个小时之后，我会吃早上就准备好的蛋白质蛋糕。
3个小时后我会吃午餐，主要包括2到3个薄煎饼，芸豆/鹰嘴豆/蔬菜沙拉和豆腐。
2小时后我会吃一个加花生酱的印度薄饼。
然后3小时后我会吃一个苹果、五个蛋白，喝一杯绿茶。
3个小时后是我的晚餐时间，（我的晚餐）包括2个小面包，2个蛋白，小扁豆和沙拉。
我在睡觉前30分钟会喝加了姜黄的温牛奶。
保持身材需要付出很多努力，但决心、坚持、良好的饮食和锻炼是关键。
耐心点，结果会说明一切的。
These are the things which I do to keep myself fit.
I wake up at 5 AM.
Drink two glasses of lukewarm water with lemon upon waking up.
I eat a banana 30 minutes prior to gym.
I spend 1 to 1.5 hours in gym depending upon the body part which I am training that day.
I drink whey protein shake with banana within 20 minutes of post workout.
I prepare breakfast and evening snack and take bath.
I take oats with apple and nuts in breakfast.
I take protein cake after 2 hours of breakfast which I prepare in the morning.
I eat lunch which mostly consists of 2 to 3 chapatis, kidney beans/chickpeas/green vegetables with salad and curd after 3 hours.
I eat a chapati with peanut butter after 2 hours.
I eat an apple with green tea and 5 egg whites after 3 hours.
After 3 hours I eat my dinner which consists of 2 chapatis, 2 egg whites, lentils and salad.
I drink warm milk with turmeric 30 minutes prior to sleep.
It requires a lot of effort to stay in shape but determination, consistently, a good diet and workout is the key.
Be patient the results will speak for themselves.
阿披实舒克拉，（我）每天都在提高身体素质。
这些都是我为了保持健康而做的事情。
我早上5点起床。
醒来时我会喝两杯温开水加柠檬。
我在健身前30分钟会吃一根香蕉。
我会花1到1.5个小时在健身房，具体的时间取决于我当天训练的身体部位。
我在运动后20分钟内会喝含香蕉的乳清蛋白奶昔。
之后我会去准备宵夜和明天的早餐，然后再洗个澡。
我早餐会吃加了苹果和坚果的燕麦。
在吃了早餐两个小时之后，我会吃早上就准备好的蛋白质蛋糕。
3个小时后我会吃午餐，主要包括2到3个薄煎饼，芸豆/鹰嘴豆/蔬菜沙拉和豆腐。
2小时后我会吃一个加花生酱的印度薄饼。
然后3小时后我会吃一个苹果、五个蛋白，喝一杯绿茶。
3个小时后是我的晚餐时间，（我的晚餐）包括2个小面包，2个蛋白，小扁豆和沙拉。
我在睡觉前30分钟会喝加了姜黄的温牛奶。
保持身材需要付出很多努力，但决心、坚持、良好的饮食和锻炼是关键。
耐心点，结果会说明一切的。
Ankita Srivastava, Clinical Dietitian Student (2019-present)
Replace 90% of your beverages with water for plain lemon water :- Cut down on others as much as possible and whenever possible. Fruit smoothie, juices and loaded nutella chocolate shakes are full of sugar which you can’t even see.
Deep fried food is not really the culprit but the kind of oil that the food is cooked in :- if you do have cravings to eat certain type of food always make it at home, this way you know what goes into your plate and you will be aware. Don’t practice this more than once a month or may be two.
Never refrain yourself from eating something when it’s the only thing you can think about :- Eating a bite or two of your favourite dessert is not the end of the world. Eat the damn cake and move on with your life.
Mental health is greater than physical health :- You have to win it in your mind before your biology manifests it. Which brings me to my next point.
Sleep above and beyond anything else :- If it’s my elder sisters wedding and time is past 12 Am you will find me snuggled in a bed and not at the wedding. I never never never compromise on sleep it’s non negotiable. No birthday parties no night outs. Only sleeping :)
Move, move and move :- For every 30 minutes that you spend sitting stand for 2–3 minutes. Instead of asking for tea from maid , stand up walk and get the tea. Little movements count.
安基塔·斯利瓦斯塔瓦，临床营养师学生（2019-至今）。
把你喝的90%的饮料换成纯柠檬水：尽可能地减少其他饮料的摄入量。水果冰沙，果汁和坚果巧克力奶昔都含有你看不到的糖分。
真正的罪魁祸首并不是油炸食物，而是烹调食物时所用的油的种类：如果你确实想吃某种食物，那么一定要在家里做，这样你就知道盘子里的食物是用什么油烹饪的，（当油不好时）你就会意识到并且及时换掉。但不要一个月吃一次以上的油炸食物，两个月吃一次也可以。
当你唯一能想到的就是吃东西时，千万不要克制自己：吃一两口你最喜欢的甜点并不是世界末日。吃了那该死的蛋糕，然后继续你的生活。
心理健康比身体健康更重要：在你的生理表现出来之前，你必须意识到这一点。这就引出了我的下一个观点。
睡觉比什么都重要：如果（今天）是我姐姐的婚礼，但时间已经过了12点了，那么你就会发现我蜷缩在床上，而不是在婚礼上。我从来没有在睡眠问题上妥协过，这是没有商量余地的。没有生日派对，没有在夜晚出门的活动。（晚上的活动）只有睡觉。
动起来，动起来，再动起来：你每坐30分钟，就得站2-3分钟。与其向女服务生要茶，不如站起来走几步去拿茶。小运动也很重要。
Replace 90% of your beverages with water for plain lemon water :- Cut down on others as much as possible and whenever possible. Fruit smoothie, juices and loaded nutella chocolate shakes are full of sugar which you can’t even see.
Deep fried food is not really the culprit but the kind of oil that the food is cooked in :- if you do have cravings to eat certain type of food always make it at home, this way you know what goes into your plate and you will be aware. Don’t practice this more than once a month or may be two.
Never refrain yourself from eating something when it’s the only thing you can think about :- Eating a bite or two of your favourite dessert is not the end of the world. Eat the damn cake and move on with your life.
Mental health is greater than physical health :- You have to win it in your mind before your biology manifests it. Which brings me to my next point.
Sleep above and beyond anything else :- If it’s my elder sisters wedding and time is past 12 Am you will find me snuggled in a bed and not at the wedding. I never never never compromise on sleep it’s non negotiable. No birthday parties no night outs. Only sleeping :)
Move, move and move :- For every 30 minutes that you spend sitting stand for 2–3 minutes. Instead of asking for tea from maid , stand up walk and get the tea. Little movements count.
安基塔·斯利瓦斯塔瓦，临床营养师学生（2019-至今）。
把你喝的90%的饮料换成纯柠檬水：尽可能地减少其他饮料的摄入量。水果冰沙，果汁和坚果巧克力奶昔都含有你看不到的糖分。
真正的罪魁祸首并不是油炸食物，而是烹调食物时所用的油的种类：如果你确实想吃某种食物，那么一定要在家里做，这样你就知道盘子里的食物是用什么油烹饪的，（当油不好时）你就会意识到并且及时换掉。但不要一个月吃一次以上的油炸食物，两个月吃一次也可以。
当你唯一能想到的就是吃东西时，千万不要克制自己：吃一两口你最喜欢的甜点并不是世界末日。吃了那该死的蛋糕，然后继续你的生活。
心理健康比身体健康更重要：在你的生理表现出来之前，你必须意识到这一点。这就引出了我的下一个观点。
睡觉比什么都重要：如果（今天）是我姐姐的婚礼，但时间已经过了12点了，那么你就会发现我蜷缩在床上，而不是在婚礼上。我从来没有在睡眠问题上妥协过，这是没有商量余地的。没有生日派对，没有在夜晚出门的活动。（晚上的活动）只有睡觉。
动起来，动起来，再动起来：你每坐30分钟，就得站2-3分钟。与其向女服务生要茶，不如站起来走几步去拿茶。小运动也很重要。
Rebecca Hallie, Construction Project Estimator (2012-present)
This answer is going to appeal to my fellow ultra-lazy, low-motivation people.
Those who die inside when we hear “go to the gym 5 days a week.”
*ahem*
Scale back your portions. Cutting calories doesn’t have to mean eating kale salad all day or skipping meals. When you’re making your plate, start by taking maybe two-thirds or half of what you would normally take. Fill up more on lower calorie foods, like vegetables or fruit, and scale back on heavier starches and pasta. Practice eating until you’re satisfied, not until you’re groaning in pain and unbuttoning your jeans under the table.
Water, water, and more water. Swap any beverage with water whenever possible, especially carbonated drinks and alcohol. You won’t lose weight pounding back sodas and beers every day, but you might while drinking water. Water too boring by itself? Squeeze some fruit juice in there.
Walk. Walking feels like no effort, but it can do wonders for trimming down stubborn fat. If you have a desk job, get up and walk around as much as you possibly can. Take a quick walk around the block on your lunch break, or right after dinner. Leave yourself extra time to walk to the train station instead of taking the bus there. Take the stairs instead of the escalator. Park far away from the store entrance. Restaurant within a few blocks of home? Ditch the car and walk!
Keep diet and exercise goals realistic. Start small. Don’t shock your body into a rigorous exercise routine you’re not used to, or a near-starvation diet out of desperation. You’re more likely to just get frustrated and give up entirely. Work your way up to where you want to be. If taking an hour bike ride once a week is where you want to start, that’s okay. If you want to start your diet by only drinking soda once a week instead of every day, that’s okay, too. Success little by little is much more likely to keep you motivated than pushing yourself too hard.
丽贝卡·哈莉，建设项目估价师（2012年-至今）。
这个答案将会吸引那些非常懒惰、缺乏动力的人。
那些当我们听到“每周去健身房5天”的时候，内心就已经像是要死去的人。
*嗯哼*
减少你的食量。减少卡路里的摄入并不意味着整天吃羽衣甘蓝沙拉或者不吃饭。当你在吃饭的时候，从你平常吃的三分之二或一半开始。多吃低热量的食物，比如蔬菜或水果，少吃淀粉和意大利面。要练习吃到你有点饱为止，而不是一直吃到你痛苦地呻吟，然后在桌子底下解开你的牛仔裤扣子。
水，水，还有更多的水。尽可能把任何饮料都换成水，尤其是碳酸饮料和酒精饮料。每天喝苏打水和啤酒并不能减肥，但喝水可能可以减肥。喝水本身太无聊了？那就在里面挤点果汁。
走路。走路感觉不费力，但它对减少顽固脂肪有神奇的作用。如果你有一份需要坐在办公室的工作，那么尽可能多地站起来走动。在你的午餐休息时间或晚饭后，在街区里快速地走一走。给自己一些额外的时间步行去火车站，而不是坐公共汽车去那里。用楼梯代替自动扶梯。把车停在离商店入口远的地方。（要去）离我家几个街区的餐厅？不要开车了，走过去吧！
保持饮食和锻炼目标切合实际。从小事做起。不要强迫你的身体进行你还不习惯的严格的锻炼，也不要因为绝望而进行让你几乎感到很饥饿的饮食。这样你更有可能受挫并彻底放弃锻炼。努力地去达到你想要达到的目标。如果你想每周只骑一次自行车，每次只骑一个小时，那也没关系。如果你想从每周只喝一次苏打水而不是每天只喝一次开始你的节食计划，那也没关系。一点一点的成功比把自己逼得太紧更有可能让你保持动力。
This answer is going to appeal to my fellow ultra-lazy, low-motivation people.
Those who die inside when we hear “go to the gym 5 days a week.”
*ahem*
Scale back your portions. Cutting calories doesn’t have to mean eating kale salad all day or skipping meals. When you’re making your plate, start by taking maybe two-thirds or half of what you would normally take. Fill up more on lower calorie foods, like vegetables or fruit, and scale back on heavier starches and pasta. Practice eating until you’re satisfied, not until you’re groaning in pain and unbuttoning your jeans under the table.
Water, water, and more water. Swap any beverage with water whenever possible, especially carbonated drinks and alcohol. You won’t lose weight pounding back sodas and beers every day, but you might while drinking water. Water too boring by itself? Squeeze some fruit juice in there.
Walk. Walking feels like no effort, but it can do wonders for trimming down stubborn fat. If you have a desk job, get up and walk around as much as you possibly can. Take a quick walk around the block on your lunch break, or right after dinner. Leave yourself extra time to walk to the train station instead of taking the bus there. Take the stairs instead of the escalator. Park far away from the store entrance. Restaurant within a few blocks of home? Ditch the car and walk!
Keep diet and exercise goals realistic. Start small. Don’t shock your body into a rigorous exercise routine you’re not used to, or a near-starvation diet out of desperation. You’re more likely to just get frustrated and give up entirely. Work your way up to where you want to be. If taking an hour bike ride once a week is where you want to start, that’s okay. If you want to start your diet by only drinking soda once a week instead of every day, that’s okay, too. Success little by little is much more likely to keep you motivated than pushing yourself too hard.
丽贝卡·哈莉，建设项目估价师（2012年-至今）。
这个答案将会吸引那些非常懒惰、缺乏动力的人。
那些当我们听到“每周去健身房5天”的时候，内心就已经像是要死去的人。
*嗯哼*
减少你的食量。减少卡路里的摄入并不意味着整天吃羽衣甘蓝沙拉或者不吃饭。当你在吃饭的时候，从你平常吃的三分之二或一半开始。多吃低热量的食物，比如蔬菜或水果，少吃淀粉和意大利面。要练习吃到你有点饱为止，而不是一直吃到你痛苦地呻吟，然后在桌子底下解开你的牛仔裤扣子。
水，水，还有更多的水。尽可能把任何饮料都换成水，尤其是碳酸饮料和酒精饮料。每天喝苏打水和啤酒并不能减肥，但喝水可能可以减肥。喝水本身太无聊了？那就在里面挤点果汁。
走路。走路感觉不费力，但它对减少顽固脂肪有神奇的作用。如果你有一份需要坐在办公室的工作，那么尽可能多地站起来走动。在你的午餐休息时间或晚饭后，在街区里快速地走一走。给自己一些额外的时间步行去火车站，而不是坐公共汽车去那里。用楼梯代替自动扶梯。把车停在离商店入口远的地方。（要去）离我家几个街区的餐厅？不要开车了，走过去吧！
保持饮食和锻炼目标切合实际。从小事做起。不要强迫你的身体进行你还不习惯的严格的锻炼，也不要因为绝望而进行让你几乎感到很饥饿的饮食。这样你更有可能受挫并彻底放弃锻炼。努力地去达到你想要达到的目标。如果你想每周只骑一次自行车，每次只骑一个小时，那也没关系。如果你想从每周只喝一次苏打水而不是每天只喝一次开始你的节食计划，那也没关系。一点一点的成功比把自己逼得太紧更有可能让你保持动力。
Srishti Stempert, PhD student Oncology
Thanks for the A2A.
My focus on fitness started as a self-preservation tactic. The past few years have been extremely stressful for me for a variety of reasons. At my lowest, I lost the will to interact with anyone or do anything.
Hitting the gym for me, was the one thing that saved me. It started as a goal that I set for myself so that I would be forced to have some human interaction and get out of my room.
Today, I am proud to say that I focus on my fitness much more than I have ever had. It makes me feel extremely healthy, inside and outside. I do not have much time to spare in my day so it’s a pretty simple fitness routine:
I aim to work out at least 3 times a week. At the gym, I avoid cardio and focus on weight training as I love the rush that I get as I gradually go higher on the weight. I am not a PRO by any standards. Just a lean girl who barely has any muscles. However, I do take pride in lifting/pushing the weights I do and I view it as a competition with myself. I have been weight training regularly for only a couple of weeks but I love the lifestyle.
See the encircled text here? I have chicken legs so I was mightly pleased that just after capturing this moment, I switched to 170 pounds! This weight might or might not be impressive to you but it is all about seeing the upward curve on your growth chart, no matter where you start at.
2) I walk everywhere I can. Now I would not recommend this if one was in Beijing or Delhi as the air will do more harm than good. However, here in the states, I try to incorporate at least 20 minutes of walking into my everyday schedule. I do not take out time for this especially, but just opt to walk instead of, let’s say take a shuttle, for short distances.
3) Water. Drink like a fish. I drink a lot of water. I like water. I enjoy the taste (or lack thereof). Sounds stupid I know but water is one of my favorite drink. It just makes me feel hydrated and happy.
4) I drink herbal tea every night (decaff). Every night before going to bed, I have a cup of hot herbal tea. First, it makes me feel as if I am cleansing my digestive tract, Secondly, it helps me with getting sounder sleep.
斯里什蒂·斯坦佩特，肿瘤学博士生。
谢谢你的提问。
我对健身的关注最初是一种自我保护的策略。由于种种原因，过去几年我的压力很大。在我最低谷的时候，我失去了与任何人交往或做任何事的意愿。
对我来说，去健身房是唯一救了我的事。一开始，这是我为自己设定的一个目标，这样我就不得不离开我的房间，去进行一些人际交往。
到了今天，我可以很自豪地说，我比以往任何时候都更加注重自己的健康。这让我感到身心都非常健康。我一天没有太多的空闲时间，所以这是一个非常简单的健身计划：
我的目标是每周至少锻炼3次。在健身房，我避免做有氧运动，并且专注于体重训练，因为我喜欢随着体重逐渐增加时产生的快感。从任何标准来看，我都不是专业人士。我只是一个瘦骨嶙峋、几乎没有肌肉的女孩。然而，我确实为举重/推重物感到自豪，我认为这是一场与自己的比赛。我经常进行举重训练，虽然只进行了几个星期，但我喜欢这种生活方式。
看到这里圈出来的文字了吗？我得到了一个鸡腿，在我非常高兴抓拍到这一刻时，我发现我的体重到了170磅！单单这一个体重可能会也或者不会给你留下深刻印象，但这一切都是为了在你的体重图表上看到向上增长的曲线，无论你是从哪里开始的。
我能走到哪里我就走到哪里。但如果是在北京或德里，我不建议这样做。因为空气造成的危害大于走路获得的好处。然而，在美国，我试图将至少20分钟的步行时间纳入我的日程中。我并没有特意花时间去做这件事情，只是在我进行短途旅行时，我会选择步行而不是坐飞机。
水。像鱼一样去畅饮水。我会喝很多水。我喜欢水。我喜欢这种味道（也许水没什么味道）。我知道这听起来很蠢，但水是我最喜欢的饮料之一。它只会让我感到我身体的水分很充足并且很快乐。
我每晚都喝花草茶（无咖啡因的）。每晚睡觉前，我都要喝一杯热凉茶。首先，它让我感觉我好像在清洁自己的消化道，其次，它能帮助我睡得更香。
Thanks for the A2A.
My focus on fitness started as a self-preservation tactic. The past few years have been extremely stressful for me for a variety of reasons. At my lowest, I lost the will to interact with anyone or do anything.
Hitting the gym for me, was the one thing that saved me. It started as a goal that I set for myself so that I would be forced to have some human interaction and get out of my room.
Today, I am proud to say that I focus on my fitness much more than I have ever had. It makes me feel extremely healthy, inside and outside. I do not have much time to spare in my day so it’s a pretty simple fitness routine:
I aim to work out at least 3 times a week. At the gym, I avoid cardio and focus on weight training as I love the rush that I get as I gradually go higher on the weight. I am not a PRO by any standards. Just a lean girl who barely has any muscles. However, I do take pride in lifting/pushing the weights I do and I view it as a competition with myself. I have been weight training regularly for only a couple of weeks but I love the lifestyle.
See the encircled text here? I have chicken legs so I was mightly pleased that just after capturing this moment, I switched to 170 pounds! This weight might or might not be impressive to you but it is all about seeing the upward curve on your growth chart, no matter where you start at.
2) I walk everywhere I can. Now I would not recommend this if one was in Beijing or Delhi as the air will do more harm than good. However, here in the states, I try to incorporate at least 20 minutes of walking into my everyday schedule. I do not take out time for this especially, but just opt to walk instead of, let’s say take a shuttle, for short distances.
3) Water. Drink like a fish. I drink a lot of water. I like water. I enjoy the taste (or lack thereof). Sounds stupid I know but water is one of my favorite drink. It just makes me feel hydrated and happy.
4) I drink herbal tea every night (decaff). Every night before going to bed, I have a cup of hot herbal tea. First, it makes me feel as if I am cleansing my digestive tract, Secondly, it helps me with getting sounder sleep.
斯里什蒂·斯坦佩特，肿瘤学博士生。
谢谢你的提问。
我对健身的关注最初是一种自我保护的策略。由于种种原因，过去几年我的压力很大。在我最低谷的时候，我失去了与任何人交往或做任何事的意愿。
对我来说，去健身房是唯一救了我的事。一开始，这是我为自己设定的一个目标，这样我就不得不离开我的房间，去进行一些人际交往。
到了今天，我可以很自豪地说，我比以往任何时候都更加注重自己的健康。这让我感到身心都非常健康。我一天没有太多的空闲时间，所以这是一个非常简单的健身计划：
我的目标是每周至少锻炼3次。在健身房，我避免做有氧运动，并且专注于体重训练，因为我喜欢随着体重逐渐增加时产生的快感。从任何标准来看，我都不是专业人士。我只是一个瘦骨嶙峋、几乎没有肌肉的女孩。然而，我确实为举重/推重物感到自豪，我认为这是一场与自己的比赛。我经常进行举重训练，虽然只进行了几个星期，但我喜欢这种生活方式。
看到这里圈出来的文字了吗？我得到了一个鸡腿，在我非常高兴抓拍到这一刻时，我发现我的体重到了170磅！单单这一个体重可能会也或者不会给你留下深刻印象，但这一切都是为了在你的体重图表上看到向上增长的曲线，无论你是从哪里开始的。
我能走到哪里我就走到哪里。但如果是在北京或德里，我不建议这样做。因为空气造成的危害大于走路获得的好处。然而，在美国，我试图将至少20分钟的步行时间纳入我的日程中。我并没有特意花时间去做这件事情，只是在我进行短途旅行时，我会选择步行而不是坐飞机。
水。像鱼一样去畅饮水。我会喝很多水。我喜欢水。我喜欢这种味道（也许水没什么味道）。我知道这听起来很蠢，但水是我最喜欢的饮料之一。它只会让我感到我身体的水分很充足并且很快乐。
我每晚都喝花草茶（无咖啡因的）。每晚睡觉前，我都要喝一杯热凉茶。首先，它让我感觉我好像在清洁自己的消化道，其次，它能帮助我睡得更香。
5)Coming to SLEEP, I can and do frequently get sleep issues as my mind goes into over-thinking mode, robbing me of a peaceful, sleepy state. I actively try to improve my sleep schedule by point (4) and by having an essential oil diffuser in my room.
6) Diet. I pride myself on all the HIGH PROTEIN, LOW-FAT VEGETARIAN recipes that I have picked up over time. It’s always a conscious decision to maximize my protein intake in every meal I have. I do not prefer to eat deep-fried food or items with too much cheese or cream etc.
I often Instagram my meal-prep.
This is a high protein, low fat, General Tso’s Chickpea made with chickpeas and veggies in a soy sauce base:
My simple but amazing oil diffuser. My favorite essential oil to aid in sleeping is lavender.
7) No intentional inhalation of poison. DO NOT SMOKE. Do a favor to your lungs and kick the cigarette. It has literally no health benefit and is proven to damage health. DO NOT DRINK ALCOHOL LIKE A FISH. A glass or two of wine with dinner is fine, even healthy! Or that occasional, couple of drinks, as you let your hair down. But please have mercy on your liver and your health and do not drown your sorrows in heavy drinking!
8) I avoid sugar. Thankfully I do not have much of a sweet tooth. If I eat anything too sugary, my body feels dirty from inside. I do like having a piece of chocolate or two during work as work can get hectic, making you skip or have delayed meals.
Lastly, I just try to block out negative thoughts or stress triggers as much as I can via meditation. Fitness is both physical and mental and both inter-play and depend on each other. I can be quick to react to stress triggers but I cool down fast and slip into the Zen mode. Taking a step back and looking at your problems with a broader perspective can help calm down nerves.
Hope this was useful.
God Bless!
入睡时，因为我的思维会进入过度思考的模式，所以我经常会出现一些睡眠问题，这剥夺了我（快入睡时）平和、困倦的状态。
我积极尝试通过第四点和在我的房间里使用精油扩散器，来改善我的睡眠时间表。
饮食。我为自己长期以来所有的高蛋白，低脂肪的素食食谱而感到自豪，这些食谱是我在过去一段时间里学会的。每顿饭都要有意识地最大限度地摄入蛋白质。我不喜欢吃油炸食品或含有太多奶酪或奶油等的食物。
我经常在Instagram上分享我准备的饭菜。
这是一种高蛋白，低脂肪的鹰嘴豆，用鹰嘴豆和蔬菜加点酱油做成。
我那个精油扩散器很简单但也很神奇。我最喜欢的有助睡眠的精油是薰衣草。
没有故意吸入毒物。不要抽烟。帮你的肺一个忙，把烟戒掉。它对健康毫无益处，而且被证明会损害健康。不要像鱼喝水一样喝酒。晚餐时喝一两杯葡萄酒是不错的，甚至还有益健康！或者偶尔喝几杯，放松一下。但请对你的肝脏和你的健康好一点，不要借酒消愁！
我不吃糖。谢天谢地，我不太喜欢吃甜食。如果我吃了太多含糖的食物，我的身体会感到脏兮兮的。因为工作会让你很忙，忙到让你不吃饭或推迟吃饭的时间，所以我确实喜欢在工作的时候吃一两块巧克力。
最后，我只是试图通过冥想尽可能地屏蔽消极的想法或压力触发因素。健康是身体和心理的结合，是相互作用、相互依存的。我能迅速对压力做出反应，但我很快就可以冷静下来，进入禅宗的模式。退一步来说，用更广阔的视角来看待你的问题可以帮助你平息紧张的情绪。
希望这些能对你有用。
上帝保佑你！
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
6) Diet. I pride myself on all the HIGH PROTEIN, LOW-FAT VEGETARIAN recipes that I have picked up over time. It’s always a conscious decision to maximize my protein intake in every meal I have. I do not prefer to eat deep-fried food or items with too much cheese or cream etc.
I often Instagram my meal-prep.
This is a high protein, low fat, General Tso’s Chickpea made with chickpeas and veggies in a soy sauce base:
My simple but amazing oil diffuser. My favorite essential oil to aid in sleeping is lavender.
7) No intentional inhalation of poison. DO NOT SMOKE. Do a favor to your lungs and kick the cigarette. It has literally no health benefit and is proven to damage health. DO NOT DRINK ALCOHOL LIKE A FISH. A glass or two of wine with dinner is fine, even healthy! Or that occasional, couple of drinks, as you let your hair down. But please have mercy on your liver and your health and do not drown your sorrows in heavy drinking!
8) I avoid sugar. Thankfully I do not have much of a sweet tooth. If I eat anything too sugary, my body feels dirty from inside. I do like having a piece of chocolate or two during work as work can get hectic, making you skip or have delayed meals.
Lastly, I just try to block out negative thoughts or stress triggers as much as I can via meditation. Fitness is both physical and mental and both inter-play and depend on each other. I can be quick to react to stress triggers but I cool down fast and slip into the Zen mode. Taking a step back and looking at your problems with a broader perspective can help calm down nerves.
Hope this was useful.
God Bless!
入睡时，因为我的思维会进入过度思考的模式，所以我经常会出现一些睡眠问题，这剥夺了我（快入睡时）平和、困倦的状态。
我积极尝试通过第四点和在我的房间里使用精油扩散器，来改善我的睡眠时间表。
饮食。我为自己长期以来所有的高蛋白，低脂肪的素食食谱而感到自豪，这些食谱是我在过去一段时间里学会的。每顿饭都要有意识地最大限度地摄入蛋白质。我不喜欢吃油炸食品或含有太多奶酪或奶油等的食物。
我经常在Instagram上分享我准备的饭菜。
这是一种高蛋白，低脂肪的鹰嘴豆，用鹰嘴豆和蔬菜加点酱油做成。
我那个精油扩散器很简单但也很神奇。我最喜欢的有助睡眠的精油是薰衣草。
没有故意吸入毒物。不要抽烟。帮你的肺一个忙，把烟戒掉。它对健康毫无益处，而且被证明会损害健康。不要像鱼喝水一样喝酒。晚餐时喝一两杯葡萄酒是不错的，甚至还有益健康！或者偶尔喝几杯，放松一下。但请对你的肝脏和你的健康好一点，不要借酒消愁！
我不吃糖。谢天谢地，我不太喜欢吃甜食。如果我吃了太多含糖的食物，我的身体会感到脏兮兮的。因为工作会让你很忙，忙到让你不吃饭或推迟吃饭的时间，所以我确实喜欢在工作的时候吃一两块巧克力。
最后，我只是试图通过冥想尽可能地屏蔽消极的想法或压力触发因素。健康是身体和心理的结合，是相互作用、相互依存的。我能迅速对压力做出反应，但我很快就可以冷静下来，进入禅宗的模式。退一步来说，用更广阔的视角来看待你的问题可以帮助你平息紧张的情绪。
希望这些能对你有用。
上帝保佑你！
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Ethan James, studies B.A. Journalism (2024)
Do you know what happens to a Belgian guy when he stops exercising and eating healthily?
The same thing that happens to everyone else.
Fitness is a dying art in much of the Western World. And that’s a problem. It shouldn’t be socially acceptable to be anything more than a touch overweight.
Unless you have a medically diagnosed condition, stress-eat thanks to trauma or had a shitty dietary upbringing that’s damaged you for life, then I think there’s no excuse for obesity.
‘Fatphobia’ is a term that shouldn’t exist[1] . Aside from being the butt of a few cruel jokes, you’re not discriminated against in the world. Thankfully, most of the time, there’s a cure for being fat. It’s called fitness.
Fitness is attained by a combination of Calorie burning Maintaining a healthy, balanced caloric intake
Here’s my advice on attaining that simply.
Make The Best Of Idle Time
Whenever I play multiplayer video games (usually first person shooters), there’s always this 90-second gap in between rounds. I used to spend that time waiting idly, eating snacks and texting on my phone. No need to change my loadout because my loadout is perfect.
But then I realised I could be making better use of that time.
So now, when I play video games, I lay my sit-up mat down on my bedroom floor and do sit-ups for the entire 90 seconds between games. It’s little things like these that can help you get a bit fitter. Non-gaming examples include Spontaneously dropping to the ground and doing 20 push-ups several times throughout your day. I will literally do this in the middle of class and will continue to do so despite the dirty looks.
伊桑·詹姆斯，（2024年的）新闻学学士。
你知道当一个比利时人停止锻炼和健康饮食会发生什么吗?
每个人都会遇到同样的事。
在很多西方国家，健身是一门正在消亡的艺术。这是一个问题。社会不应该接受超重的任何东西。
除非你有医学诊断的疾病，由于创伤造成的饮食压力，或者有糟糕的饮食教养，这对你的生活造成了影响，那么我认为没有理由肥胖。
“肥胖恐惧症”是一个不应该存在的词。除了成为一些残酷笑话的笑柄，“肥胖”在这个世界上没有受到歧视。值得庆幸的是，有一种治疗肥胖的方法。叫做健身。
健身是通过燃烧卡路里和保持健康、平衡卡路里的摄入来实现的。
下面是我的建议。
充分利用空闲时间。
每当我玩多人电子游戏时（通常是第一人称射击），两回合之间总是有90秒的间隔。以前我总是无所事事地等着，吃一会零食，用手机发短信。我不需要更改我的游戏设置，因为我的一些设置参数是很完美的。但后来我意识到我可以更好地利用那段时间。
所以现在，当我玩电子游戏时，我把我的坐垫放在卧室地板上，在游戏间隙做90秒的仰卧起坐。像这样的小运动可以帮助你变得更健康。非游戏的例子有：在一天中，自发地趴在地上做20次俯卧撑。我真的会在课堂上这样做，而且我以后也会继续这样做，尽管这样子做别人会用异样的眼光看着我。
Do you know what happens to a Belgian guy when he stops exercising and eating healthily?
The same thing that happens to everyone else.
Fitness is a dying art in much of the Western World. And that’s a problem. It shouldn’t be socially acceptable to be anything more than a touch overweight.
Unless you have a medically diagnosed condition, stress-eat thanks to trauma or had a shitty dietary upbringing that’s damaged you for life, then I think there’s no excuse for obesity.
‘Fatphobia’ is a term that shouldn’t exist[1] . Aside from being the butt of a few cruel jokes, you’re not discriminated against in the world. Thankfully, most of the time, there’s a cure for being fat. It’s called fitness.
Fitness is attained by a combination of Calorie burning Maintaining a healthy, balanced caloric intake
Here’s my advice on attaining that simply.
Make The Best Of Idle Time
Whenever I play multiplayer video games (usually first person shooters), there’s always this 90-second gap in between rounds. I used to spend that time waiting idly, eating snacks and texting on my phone. No need to change my loadout because my loadout is perfect.
But then I realised I could be making better use of that time.
So now, when I play video games, I lay my sit-up mat down on my bedroom floor and do sit-ups for the entire 90 seconds between games. It’s little things like these that can help you get a bit fitter. Non-gaming examples include Spontaneously dropping to the ground and doing 20 push-ups several times throughout your day. I will literally do this in the middle of class and will continue to do so despite the dirty looks.
伊桑·詹姆斯，（2024年的）新闻学学士。
你知道当一个比利时人停止锻炼和健康饮食会发生什么吗?
每个人都会遇到同样的事。
在很多西方国家，健身是一门正在消亡的艺术。这是一个问题。社会不应该接受超重的任何东西。
除非你有医学诊断的疾病，由于创伤造成的饮食压力，或者有糟糕的饮食教养，这对你的生活造成了影响，那么我认为没有理由肥胖。
“肥胖恐惧症”是一个不应该存在的词。除了成为一些残酷笑话的笑柄，“肥胖”在这个世界上没有受到歧视。值得庆幸的是，有一种治疗肥胖的方法。叫做健身。
健身是通过燃烧卡路里和保持健康、平衡卡路里的摄入来实现的。
下面是我的建议。
充分利用空闲时间。
每当我玩多人电子游戏时（通常是第一人称射击），两回合之间总是有90秒的间隔。以前我总是无所事事地等着，吃一会零食，用手机发短信。我不需要更改我的游戏设置，因为我的一些设置参数是很完美的。但后来我意识到我可以更好地利用那段时间。
所以现在，当我玩电子游戏时，我把我的坐垫放在卧室地板上，在游戏间隙做90秒的仰卧起坐。像这样的小运动可以帮助你变得更健康。非游戏的例子有：在一天中，自发地趴在地上做20次俯卧撑。我真的会在课堂上这样做，而且我以后也会继续这样做，尽管这样子做别人会用异样的眼光看着我。
Sometimes you gotta run before you walk. When I say that, I mean it literally. Higher-intensity is more important than frequency when it comes to exercise and fitness, so amp up the intensity whenever you can, even if it’s only a little bit.
Stay on your feet. Always be moving when you can. I know desk jobs suck in that regard, but do whatever you can to keep the blood pumping. Take the stairs. Walk to work. Pick up your drycleaning instead of getting your assistant to.
Every Calorie Counts
I assume I’m talking to an adult audience when I write this. And adult metabolisms suck. When you’re a kid, you can eat whatever you want. Won’t gain an ounce. But as an adult, if you even so much as look at a donut, your love handles stick with you for a week.
So exert some self-control. If you’re gonna treat yourself, don’t over-indulge. Don’t think a salad solves everything. Stop putting three sugars in your coffee.
Every unhealthy thing you eat is another few hours of lugging you down energy and fitness-wise. Limit it.
Eat Slowly - Chew Frequently[2]
My source explains it in much detail, but here’s a brief rundown of why chewing and eating slowly can do so much for your body
Helps everything digest faster, leading to quicker metabolism
People who eat slowly tend to eat less, as the brain has more time to tell the body when it’s actually full. This is key to helping you maintain a healthy diet and body weight
有时候你得先跑再走。我说的是字面意思。在锻炼和健身的时候，高强度比频繁更重要，所以尽可能加大强度，即使只有一点点。
站起来。只要可以，就一定要多走动走动。我知道办公室工作在这方面很难做到，但是尽你所能保持血液循环。爬楼梯。走路去上班。去拿干洗的衣服，而不是让你的助手去。
每一卡路里都很重要。
当我写这篇文章的时候，我想我是在和一群成年人说话。成年人的新陈代谢很糟糕。当你还是个孩子的时候，你可以想吃什么就吃什么。还不会增加一盎司。但作为一个成年人，如果你哪怕看一眼甜甜圈，你的腰间赘肉就会缠上你一周。
所以，要有一些自制力。如果你想善待自己，就不要放纵自己。不要以为沙拉就能解决一切。别再往咖啡里加三颗糖了。你吃的每一样不健康的东西都要花另外几个小时的时间去消耗你的能量和精力。限制卡路里的摄入。
慢慢吃——多咀嚼一下。
我的资料中很详细地解释了这一点，但这里有一个简短的纲要，说明了为什么多咀嚼和慢慢吃对你的身体有这么多好处。
这样可以帮助你更快地消化食物，从而加快你的新陈代谢。
吃得慢的人往往吃得少，因为大脑有更多的时间告诉身体什么时候已经吃饱了。
这是帮助你保持健康饮食和体重的关键。
Stay on your feet. Always be moving when you can. I know desk jobs suck in that regard, but do whatever you can to keep the blood pumping. Take the stairs. Walk to work. Pick up your drycleaning instead of getting your assistant to.
Every Calorie Counts
I assume I’m talking to an adult audience when I write this. And adult metabolisms suck. When you’re a kid, you can eat whatever you want. Won’t gain an ounce. But as an adult, if you even so much as look at a donut, your love handles stick with you for a week.
So exert some self-control. If you’re gonna treat yourself, don’t over-indulge. Don’t think a salad solves everything. Stop putting three sugars in your coffee.
Every unhealthy thing you eat is another few hours of lugging you down energy and fitness-wise. Limit it.
Eat Slowly - Chew Frequently[2]
My source explains it in much detail, but here’s a brief rundown of why chewing and eating slowly can do so much for your body
Helps everything digest faster, leading to quicker metabolism
People who eat slowly tend to eat less, as the brain has more time to tell the body when it’s actually full. This is key to helping you maintain a healthy diet and body weight
有时候你得先跑再走。我说的是字面意思。在锻炼和健身的时候，高强度比频繁更重要，所以尽可能加大强度，即使只有一点点。
站起来。只要可以，就一定要多走动走动。我知道办公室工作在这方面很难做到，但是尽你所能保持血液循环。爬楼梯。走路去上班。去拿干洗的衣服，而不是让你的助手去。
每一卡路里都很重要。
当我写这篇文章的时候，我想我是在和一群成年人说话。成年人的新陈代谢很糟糕。当你还是个孩子的时候，你可以想吃什么就吃什么。还不会增加一盎司。但作为一个成年人，如果你哪怕看一眼甜甜圈，你的腰间赘肉就会缠上你一周。
所以，要有一些自制力。如果你想善待自己，就不要放纵自己。不要以为沙拉就能解决一切。别再往咖啡里加三颗糖了。你吃的每一样不健康的东西都要花另外几个小时的时间去消耗你的能量和精力。限制卡路里的摄入。
慢慢吃——多咀嚼一下。
我的资料中很详细地解释了这一点，但这里有一个简短的纲要，说明了为什么多咀嚼和慢慢吃对你的身体有这么多好处。
这样可以帮助你更快地消化食物，从而加快你的新陈代谢。
吃得慢的人往往吃得少，因为大脑有更多的时间告诉身体什么时候已经吃饱了。
这是帮助你保持健康饮食和体重的关键。
This next quote
Food is complex and contains many types of molecules including proteins. Proteins are critical because they are broken down into amino acids, and amino acids are the building blocks for growth and development. They are vital for healthy life as we cannot create or store amino acids in our body. If we do not chew our food properly it creates a barrier to the digestion of proteins and ultimately to the digestion of amino acids.[3]
Something something amino acids something something growth and development. Basically, chewing is good.
Soft Drinks Bad?
I should really start taking my own advice here. I still drink soft drinks. But then again, my metabolism can afford to.
Rebecca Hallie said it very well in her answer, but to paraphrase what she said…
Water good. Soda bad. Alcohol bad.
And those are certainly very, very wise words. Don’t drink sugary drinks, man.
Just Do It, Man
Most of the advice I’ve given in this answer so far seems to have been aimed at people who don’t want to actually work out work out. Do what you want, but high-intensity exercise is the key. Apart from diet.
My true advice?
Eat better.
Sleep well.
Get a gym membership.
Stop making excuses
Work out until you can’t breathe, then keep going
Trust me.
下一个引用：
食物是复杂的，包含多种分子，包括蛋白质。蛋白质是至关重要的，因为它们被分解成氨基酸，而氨基酸是生长和发育的基石。因为我们的身体不能制造或储存氨基酸，所以它们对健康的生活至关重要。如果我们咀嚼食物的方式不正确，就会对蛋白质的消化造成障碍，并最终阻碍氨基酸的消化。一些氨基酸可以促进一定程度的生长发育。所以基本上来说，咀嚼是好事。
碳酸饮料不好吗？
我真该开始接受我自己的建议了。我仍然还在喝碳酸饮料。不过话说回来，我的新陈代谢能力可以。
丽贝卡·哈利在她的回答中说得很好，我转述一下她说的话……
水很好。苏打水不好。酒精也不好。
这些都是非常非常明智的话。别喝含糖饮料，伙计。
就这么做吧，伙计。
到目前为止，我在这个问题上给出的大多数建议似乎都是针对那些不想真正锻炼的人。做你想做的，但高强度的锻炼是关键。
除了饮食方面。
我其他的一些建议是：
吃得更好。
睡个好觉。
办一个健身房会员。
别再找借口了。
锻炼直到你不能呼吸，然后继续锻炼。
相信我。
Food is complex and contains many types of molecules including proteins. Proteins are critical because they are broken down into amino acids, and amino acids are the building blocks for growth and development. They are vital for healthy life as we cannot create or store amino acids in our body. If we do not chew our food properly it creates a barrier to the digestion of proteins and ultimately to the digestion of amino acids.[3]
Something something amino acids something something growth and development. Basically, chewing is good.
Soft Drinks Bad?
I should really start taking my own advice here. I still drink soft drinks. But then again, my metabolism can afford to.
Rebecca Hallie said it very well in her answer, but to paraphrase what she said…
Water good. Soda bad. Alcohol bad.
And those are certainly very, very wise words. Don’t drink sugary drinks, man.
Just Do It, Man
Most of the advice I’ve given in this answer so far seems to have been aimed at people who don’t want to actually work out work out. Do what you want, but high-intensity exercise is the key. Apart from diet.
My true advice?
Eat better.
Sleep well.
Get a gym membership.
Stop making excuses
Work out until you can’t breathe, then keep going
Trust me.
下一个引用：
食物是复杂的，包含多种分子，包括蛋白质。蛋白质是至关重要的，因为它们被分解成氨基酸，而氨基酸是生长和发育的基石。因为我们的身体不能制造或储存氨基酸，所以它们对健康的生活至关重要。如果我们咀嚼食物的方式不正确，就会对蛋白质的消化造成障碍，并最终阻碍氨基酸的消化。一些氨基酸可以促进一定程度的生长发育。所以基本上来说，咀嚼是好事。
碳酸饮料不好吗？
我真该开始接受我自己的建议了。我仍然还在喝碳酸饮料。不过话说回来，我的新陈代谢能力可以。
丽贝卡·哈利在她的回答中说得很好，我转述一下她说的话……
水很好。苏打水不好。酒精也不好。
这些都是非常非常明智的话。别喝含糖饮料，伙计。
就这么做吧，伙计。
到目前为止，我在这个问题上给出的大多数建议似乎都是针对那些不想真正锻炼的人。做你想做的，但高强度的锻炼是关键。
除了饮食方面。
我其他的一些建议是：
吃得更好。
睡个好觉。
办一个健身房会员。
别再找借口了。
锻炼直到你不能呼吸，然后继续锻炼。
相信我。
Rafael Eliassen
Diet is the key. Eat well to look good and actually be good from the inside.
If you end up eating more, burn those extra calories through the workout.
Make your mind a peaceful place. Without peace of mind, you can’t stay fit.
Don’t either binge eat or starve yourself. Maintain a balance.
Add effective supplements to your diet like protein, multivitamins, etc.
Spread awareness of the benefits of living a healthy life. Help others to stay fit.
Develop a strong will power. It will help a lot in staying focused.
20 minutes of daily walk will keep your body away from various diseases.
List the benefits of a fit lifestyle. It will give a huge mental boost.
Practice yoga. Along with a fit body, it also contributes to a successful life.
拉斐尔·埃利亚森
饮食是关键。
吃得好不仅是让自己看起来很好，实际上是从内体现出的健康。
如果你吃的多，那就通过锻炼燃烧这些额外的卡路里。
让你的内心充满宁静。没有平和的心态，你就无法保持健康。
不要暴饮暴食或让自己挨饿。保持一个平衡。
在日常饮食中添加一些有效的补充物，如蛋白质、多种维生素等。
宣传健康生活的益处。帮助他人保持健康。
培养坚强的意志力。这对保持专注会很有帮助。
每天20分钟的步行会使你的身体远离各种疾病。
列出健康生活方式的好处。它会给人极大的精神鼓舞。
练习瑜伽。除了能带给你一个健康的身体，它还有助于成功的生活。
Diet is the key. Eat well to look good and actually be good from the inside.
If you end up eating more, burn those extra calories through the workout.
Make your mind a peaceful place. Without peace of mind, you can’t stay fit.
Don’t either binge eat or starve yourself. Maintain a balance.
Add effective supplements to your diet like protein, multivitamins, etc.
Spread awareness of the benefits of living a healthy life. Help others to stay fit.
Develop a strong will power. It will help a lot in staying focused.
20 minutes of daily walk will keep your body away from various diseases.
List the benefits of a fit lifestyle. It will give a huge mental boost.
Practice yoga. Along with a fit body, it also contributes to a successful life.
拉斐尔·埃利亚森
饮食是关键。
吃得好不仅是让自己看起来很好，实际上是从内体现出的健康。
如果你吃的多，那就通过锻炼燃烧这些额外的卡路里。
让你的内心充满宁静。没有平和的心态，你就无法保持健康。
不要暴饮暴食或让自己挨饿。保持一个平衡。
在日常饮食中添加一些有效的补充物，如蛋白质、多种维生素等。
宣传健康生活的益处。帮助他人保持健康。
培养坚强的意志力。这对保持专注会很有帮助。
每天20分钟的步行会使你的身体远离各种疾病。
列出健康生活方式的好处。它会给人极大的精神鼓舞。
练习瑜伽。除了能带给你一个健康的身体，它还有助于成功的生活。
Anonymous
I can't tell you about others but here is what I have been doing for last 4-5 years. In order to achieve fitness, you first need to define your goals and then work accordingly. Obviously, I have some fat and I am nowhere close to a model type physique but that has never been my goal. For an average person like me, who is 31 year old and have been busy finishing his PhD for last 4 years, I think I am doing okay in terms of achieving my personal fitness goals.
Here are some of my habits:
Food: For breakfast, I eat two whole eggs fried in very little salted butter, wrapped in a tortilla and a glass of milk. For lunch, I eat cooked beans with rice for 3 days and chicken/mutton with rice for 4 days. For dinner I eat green veggies and fruits. Veggies could be in salad form or cooked depending on my mood. On Friday, generally I eat dinner outside.
Workout: I run 3-4 miles every evening 5 days a week. For the remaining two days, i do pull ups, push ups and squats and sometimes deadlifts.
Sleep: This is an area where I have been trying to improve myself. My target is 8 hours but it is difficult to achieve during a PhD. I usually end up getting 6.5 to 7 hours of sleep every night.
Remember, you first need to set your fitness goals. The goals should be defined on the basis of how much money and time you are willing to spend and your ultimate obxtive with your newly carved physique. For normal working class people I think the goal should be to achieve a level of fitness that would allow them to have a healthy and disease free life. Mine is the same and I am glad with my progress so far towards achieving this goal.
Thanks for reading!
匿名
我不能告诉你其他人是什么情况，但这是我过去4-5年一直在做的事情。为了达到健康，你首先需要确定你的目标，然后相应地做一些工作。
显然，我有一些脂肪，我远没有接近模特身材的体格，但这从来都不是我的目标。
对于像我这样一个过去4年一直忙于完成博士学位的31岁的普通人，我认为我在实现个人健身目标方面做得还不错。
以下是我的一些习惯：
食物：早餐，我会吃两个完整的鸡蛋，用少许咸黄油煎，然后包在玉米饼里，还有一杯牛奶。午餐，我有3天吃豆子饭，4天吃鸡肉/羊肉饭。晚餐，我通常吃绿色蔬菜和水果。蔬菜可以是沙拉，也可以根据我的心情烹调。星期五，我通常在外面吃晚饭。
锻炼：我每周有5天晚上跑3-4英里。在剩下的两天里，我会做引体向上，俯卧撑和下蹲，有时还做仰卧起坐。
睡眠：这是我一直在努力提高自己的一个方面。我的目标是8小时，但在读博期间很难实现。我每天晚上通常能睡6.5到7个小时。
记住，首先，你需要设定你的健身目标。目标应该根据你愿意花多少钱和时间，你的最终目标与你想要塑造成的新体格来确定。对于普通的工人阶级，我认为目标应该是达到一个健康的水平，让他们有一个健康和无疾病的生活。我的目标也是如此，我很高兴自己迄今为止在实现这一目标方面取得了一些进展。
谢谢你的阅读！
I can't tell you about others but here is what I have been doing for last 4-5 years. In order to achieve fitness, you first need to define your goals and then work accordingly. Obviously, I have some fat and I am nowhere close to a model type physique but that has never been my goal. For an average person like me, who is 31 year old and have been busy finishing his PhD for last 4 years, I think I am doing okay in terms of achieving my personal fitness goals.
Here are some of my habits:
Food: For breakfast, I eat two whole eggs fried in very little salted butter, wrapped in a tortilla and a glass of milk. For lunch, I eat cooked beans with rice for 3 days and chicken/mutton with rice for 4 days. For dinner I eat green veggies and fruits. Veggies could be in salad form or cooked depending on my mood. On Friday, generally I eat dinner outside.
Workout: I run 3-4 miles every evening 5 days a week. For the remaining two days, i do pull ups, push ups and squats and sometimes deadlifts.
Sleep: This is an area where I have been trying to improve myself. My target is 8 hours but it is difficult to achieve during a PhD. I usually end up getting 6.5 to 7 hours of sleep every night.
Remember, you first need to set your fitness goals. The goals should be defined on the basis of how much money and time you are willing to spend and your ultimate obxtive with your newly carved physique. For normal working class people I think the goal should be to achieve a level of fitness that would allow them to have a healthy and disease free life. Mine is the same and I am glad with my progress so far towards achieving this goal.
Thanks for reading!
匿名
我不能告诉你其他人是什么情况，但这是我过去4-5年一直在做的事情。为了达到健康，你首先需要确定你的目标，然后相应地做一些工作。
显然，我有一些脂肪，我远没有接近模特身材的体格，但这从来都不是我的目标。
对于像我这样一个过去4年一直忙于完成博士学位的31岁的普通人，我认为我在实现个人健身目标方面做得还不错。
以下是我的一些习惯：
食物：早餐，我会吃两个完整的鸡蛋，用少许咸黄油煎，然后包在玉米饼里，还有一杯牛奶。午餐，我有3天吃豆子饭，4天吃鸡肉/羊肉饭。晚餐，我通常吃绿色蔬菜和水果。蔬菜可以是沙拉，也可以根据我的心情烹调。星期五，我通常在外面吃晚饭。
锻炼：我每周有5天晚上跑3-4英里。在剩下的两天里，我会做引体向上，俯卧撑和下蹲，有时还做仰卧起坐。
睡眠：这是我一直在努力提高自己的一个方面。我的目标是8小时，但在读博期间很难实现。我每天晚上通常能睡6.5到7个小时。
记住，首先，你需要设定你的健身目标。目标应该根据你愿意花多少钱和时间，你的最终目标与你想要塑造成的新体格来确定。对于普通的工人阶级，我认为目标应该是达到一个健康的水平，让他们有一个健康和无疾病的生活。我的目标也是如此，我很高兴自己迄今为止在实现这一目标方面取得了一些进展。
谢谢你的阅读！
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