如何訓(xùn)練自己定期進(jìn)行鍛煉？

Nela Canovic
, Growth mindset hacker, writer, Silicon Valley entrepreneur
Make the whole endeavor failproof.
In other words, keep your exercise routine so simple that’s it’s impossible to screw up.
Here are 5 tips to make it happen.
Tip 1. Make it your choice.
Your approach to exercise will determine your chances of succeeding in it. Instead of turning it a chore (as if we need any more of those, right?), make it a choice. Tell yourself, “This is something I really want to do for myself.” The benefits? It will give you a greater sense of control and ownership of your actions, and will put you in the driver’s seat of your efforts to get fit.
Tip 2. Make it personal.
You won’t really stay motivated to work out just because you see other people doing it, or because others are telling you to do it. Why? Because nobody else is there with you 24/7 to keep encouraging you. You’ll have to encourage yourself! If you really want to convince yourself, be honest. Come up with good reasons — personal ones — to stay fit. Sounds hard? The next tip can help.
Tip 3. Keep in mind your big picture.
Remind yourself of the value of your effort to work out by asking this question: “Why am I doing this?” Make the connection between today’s workout and the fitness goals you set for yourself. It can be:
You want to get stronger, leaner, to build more stamina
You want to improve your health, both cardiovascular and mental health
You need to do something to adapt to a change in your life circumstances, like being stuck indoors during quarantine due to CODIV-19
Tip 4. Do it in baby steps.
The best way to build a healthy habit is to make it easy to do on a regular basis. The benefits? Instead of making it intimidating, you make it doable. Instead of aiming too high (“I have to run and lift weights for two hours!”), start with a super simple 10 or 20 workout session. If you’re not motivated and have no gym equipment at home, just start walking. Download a pedometer app like Pedometer ++ or Runtastic and set a daily goal for yourself. Make your steps smaller if you have a smaller apartment. Pick up the phone and call a friend or listen to a podcast episode. And be sure to carry your mobile phone with you as you’re walking!
Tip 5. Be consistent.
Have one single workout goal for the day and keep at it. Let’s say your goal is like mine, which is to walk 5K steps in one day. To meet my goal, I divide up my time into 10–15 minute increments and walk as I’m taking a break from work. I barely even feel it. But when I reach my goal, whatever I do (as many steps I go over) will feel like extra points. And it’s not about doing it only today. What I like about pedometer apps is that you can monitor just how much you’re active. Numbers don’t lie. And the best part? I can check the app and look at how much I walked for a whole month of staying indoors. Not an easy endeavor! And I’ll tell you one thing: when we’re in a better place and it feels safer to go outdoors and exercise, you won’t feel like you have to start anew. You’re going to keep at it — because you’ll remain consistent with exercise. Which, when you think about it, is much easier when you do things a little at a time.

使你付出的整個(gè)努力不會(huì)遭遇失敗。
換句話說(shuō)，就是讓你的運(yùn)動(dòng)程序簡(jiǎn)單到不可能被搞砸。
以下是實(shí)現(xiàn)這一目標(biāo)的5個(gè)技巧。
技巧1：讓它成為你的選擇。
你對(duì)運(yùn)動(dòng)的態(tài)度將決定你在運(yùn)動(dòng)中成功的幾率。與其把它變成一件苦差事（好像我們還需要更多的苦差事似的，對(duì)嗎？），不如把它變成一種選擇。告訴自己，"這是我真正想為自己做的事情"。 其好處是什么？這將使你對(duì)自己的行為有更大的控制感和主人翁意識(shí)，并使你在健身的努力中占據(jù)主導(dǎo)地位。
技巧2：讓它成為個(gè)人的事情。
你不會(huì)因?yàn)榭吹狡渌嗽诮∩恚蛘咂渌烁嬖V你要健身，就能真的保持健身的動(dòng)力。為什么呢？因?yàn)闆](méi)有人在你身邊24小時(shí)不斷地鼓勵(lì)你。你必須自己鼓勵(lì)自己! 如果你真的想說(shuō)服自己，就要誠(chéng)實(shí)。想出一個(gè)好理由--個(gè)人的理由--來(lái)保持健康。聽(tīng)起來(lái)很難？接下來(lái)的提示可以幫助你。
技巧3：牢記你的大局。
通過(guò)問(wèn)這個(gè)問(wèn)題提醒自己努力鍛煉的價(jià)值。 "我為什么要這樣做？" 把今天的鍛煉和你為自己設(shè)定的健身目標(biāo)聯(lián)系起來(lái)。它可以是：
你想變得更強(qiáng)壯，更精干，培養(yǎng)更多的耐力
你想改善你的健康，包括心血管和心理健康
你需要做一些事情來(lái)適應(yīng)你生活環(huán)境的變化，比如在因CODIV-19而被隔離期間被困在室內(nèi)
技巧4：循序漸進(jìn)地做。
培養(yǎng)健康習(xí)慣的最好方法是使其易于定期進(jìn)行。這樣做的好處是什么？與其讓它變得令人生畏，不如讓它變得可行。不要把目標(biāo)定得太高（"我必須跑步和舉重兩個(gè)小時(shí)！"），而是從一個(gè)超級(jí)簡(jiǎn)單的10或20次鍛煉開(kāi)始。如果你沒(méi)有動(dòng)力，家里也沒(méi)有健身器材，就從走路開(kāi)始。下載一個(gè)計(jì)步器應(yīng)用程序，如Pedometer ++或Runtastic，為自己設(shè)定一個(gè)每日目標(biāo)。如果你有一個(gè)較小的公寓，讓你的步驟更小。拿起電話，給朋友打電話或聽(tīng)一集播客。而且要確保在你走路的時(shí)候隨身攜帶你的手機(jī)!
技巧5：要保持一致。
當(dāng)天要有一個(gè)單一的鍛煉目標(biāo)，并堅(jiān)持下去。比方說(shuō)，你的目標(biāo)和我一樣，就是在一天內(nèi)走5千步。為了達(dá)到我的目標(biāo)，我把時(shí)間分成10-15分鐘，在工作中休息的時(shí)候步行。我甚至幾乎感覺(jué)不到它。但當(dāng)我達(dá)到目標(biāo)時(shí)，無(wú)論我做什么（超過(guò)多少步），都會(huì)感覺(jué)是加分項(xiàng)。而且這并不是說(shuō)只在今天做。我喜歡計(jì)步器應(yīng)用程序的原因是，你可以監(jiān)測(cè)你的活動(dòng)量。數(shù)字是不會(huì)說(shuō)謊的。最重要的是，我可以查看應(yīng)用程序，看看我在一整個(gè)月里在室內(nèi)走了多少路。這可不是一件容易的事。我要告訴你一件事：當(dāng)我們處在一個(gè)更好的地方，去戶外鍛煉感覺(jué)更安全時(shí)，你不會(huì)覺(jué)得你必須重新開(kāi)始整件事情。你會(huì)繼續(xù)堅(jiān)持下去--因?yàn)槟阋恢痹诒３诌\(yùn)動(dòng)的一致性。當(dāng)你想起來(lái)，當(dāng)你一次做一點(diǎn)事情的時(shí)候，這要容易得多。

Lewis Lau
, Completed Insanity Max 30 and P90X3. Into calisthenics atm.
Gratification. Very quickly.
Many people start exercising because they want to see a change in their body. Be it to slim down or to get ripped.
Working out is hard. When you keep at it for awhile and you don’t see or feel any difference, naturally you get discouraged and lose the motivation to continue. However, if you can see results very quickly you would be convinced that what you are doing works. This would give you the impetus to keep it up longer.
I learned this after I read Marie Kondo’s Life Changing Magic Of Tidying. If you tidy only a bit everyday, you will never finish tidying. You must treat tidying as a life event. Only then will you see big change very quickly, get motivated to finish up the job and feel strongly about not returning to untidiness.
As with exercise, the change must be big and drastic if you want to stand a good chance of turning regular exercise into a habit.
6 mths ago I was only hitting the gym once a week, doing yoga and working the gym machines. I wasn’t fat or anything. In fact I was considerably fit. But my body doesn’t look it. Then I decided that I want to look toned and my abs to show. That’s when I started the Insanity Max30 program, doing HIIT 5 times a week in the comforts of my room.
It was crazy tough. My sleep suffered and thoughts of quitting came up very often. But only about a little more than 1 week into the program I could see the difference in my body in the mirror. The change was significant enough to convince me that if I keep at it, I would eventually get to my goal. On top of that, because the workouts are so tough, I wanted to maximise its effects. So I started to follow its prescribed meal plans as well.
It was mind blowing how quickly I start losing the body fats. My abs begin to show about a month into the program. The only issue is that I wasn’t taking enough protein so I was losing muscle as well. By then working out becomes a habit and I would actually feel uncomfortable whenever I miss a session.
By the end of the 2 months program, i was so motivated and into fitness and nutrition that I even started to meal prep.
Today I’m in the final 2 weeks of P90X3. Now I exercise almost every morning before work, 6 times a week. Meal prep every Sunday. It’s like clockwork.

要非?？斓姆秶鷥?nèi)獲得滿足感。
許多人開(kāi)始鍛煉是因?yàn)樗麄兿肟吹阶约荷眢w的變化。不管是為了瘦身還是為了變胖。
鍛煉是很難的。當(dāng)你堅(jiān)持了一段時(shí)間，卻沒(méi)有看到或感覺(jué)到任何變化，你自然會(huì)感到氣餒，失去繼續(xù)下去的動(dòng)力。然而，如果你能很快看到效果，你就會(huì)相信你所做的事情是有效的。這將使你有動(dòng)力更長(zhǎng)時(shí)間地保持下去。
我是在讀了Marie Kondo的《改變生活的整理魔法》后了解到這一點(diǎn)的。如果你每天只整理一點(diǎn)，你將永遠(yuǎn)無(wú)法完成整理工作。你必須把整理當(dāng)作一項(xiàng)生活活動(dòng)。只有這樣，你才能很快看到巨大的變化，獲得完成工作的動(dòng)力，并強(qiáng)烈感覺(jué)到無(wú)法再回到不整潔的狀態(tài)。
就像鍛煉一樣，如果你想把定期鍛煉變成一種習(xí)慣，這種改變必須是巨大的，而且是急劇的。
6個(gè)月前，我每周只去一次健身房，做瑜珈和使用健身房的機(jī)器。我并不胖或什么。事實(shí)上，我的身體相當(dāng)好。但我的體型看起來(lái)并不是這樣。然后我決定，我想讓自己看起來(lái)有活力，讓我的腹肌顯現(xiàn)出來(lái)。這時(shí)我開(kāi)始了Insanity Max30計(jì)劃，在舒適的房間里每周做5次HIIT。
這真是太難了。我的睡眠受到了影響，而且經(jīng)常有放棄的想法。但在該計(jì)劃實(shí)施1周多一點(diǎn)的時(shí)候，我就能從鏡子里看到我身體的變化。這種變化足以讓我相信，如果我堅(jiān)持下去，我最終會(huì)達(dá)到我的目標(biāo)。最重要的是，由于鍛煉是如此艱難，我想使其效果最大化。所以我也開(kāi)始遵循它規(guī)定的膳食計(jì)劃。
讓人吃驚的是，我開(kāi)始減掉身上的脂肪的速度非?？臁Ｔ谠撚?jì)劃實(shí)施一個(gè)月后，我的腹肌開(kāi)始顯現(xiàn)。唯一的問(wèn)題是我沒(méi)有攝入足夠的蛋白質(zhì)，所以我的肌肉也在減少。那時(shí)，鍛煉已經(jīng)成為一種習(xí)慣，每當(dāng)我錯(cuò)過(guò)一次訓(xùn)練，我就會(huì)感到不舒服。
在2個(gè)月的計(jì)劃結(jié)束時(shí)，我對(duì)健身和營(yíng)養(yǎng)有了很大的動(dòng)力，我甚至開(kāi)始了備餐。
今天，我正處于P90X3的最后2周?，F(xiàn)在我?guī)缀趺刻煸缟隙荚诠ぷ髑板憻?，一?次。每周日進(jìn)行膳食準(zhǔn)備。這就像時(shí)鐘一樣。

Sameera S
, Strength & Conditioning Coach
Discipline is the key, and here are some ways to self-discipline yourself for regular exercising.
Set long-term and short-term fitness goals
Setting specific measures help you celebrate your small and big victories. However, it is very necessary that you keep the goals realistic and not back down until you have achieved them. Persistently pursue your short term goals to make your way to the long-term goal. For example, losing 2 KG every 14 days would ultimately keep you motivated to lose the desired weight over time.
However, goals should be challenging; something that doesn’t make you work hard is cheating. You should feel challenged. You should leave your comfort zone, small steps each time.
Have a plan
Having a fitness plan is a good way to not get sidetracked by the daily activities happening around you. Sometimes missing a workout is unavoidable. But it should be an emergency or an unexpected event that requires your attention. But time management is important. Manage your day well to have ample time for all the important things, along with the unexpected events. In case those hours of days are not being utilized, try to enjoy them and spend them by learning new things.
Short workouts, high gains
If you cannot squeeze some time for exercising or working out, go for a workout such as HIIT. This exercise type helps you reduce the amount of time you need to exercise while producing stellar results, like conventional moderate-intensity workouts or even better. But, a high-intensity workout is not for everyone. Some health conditions restrict you from doing HIIT. Consult your doctor before you do it.
Entertain Yourself
Many fitness applications have brought in these wonderful features to improve the workout experience of their users. This includes music, podcasts, and even fitness games. These small entertainment modes help you get your mind of the discomfort you are feeling. You would soon start feeling you are less bored and conscious of your surrounding during a workout.
Workout with friends
Have a gym buddy or workout friend so that it becomes more enjoyable. You would feel more comfortable around people that you know. But you should have the right partner. Your partner should be as motivated for fitness as you are, and this would ensure you and they both are ready to support each other when any one of the two is feeling less motivated.

紀(jì)律是關(guān)鍵，這里有一些自律的方法，可以讓自己定期鍛煉。
設(shè)定長(zhǎng)期和短期的健身目標(biāo)
設(shè)定具體的措施有助于你慶祝你的小勝利和大勝利。然而，非常有必要的是，你要保持目標(biāo)的現(xiàn)實(shí)性，在實(shí)現(xiàn)這些目標(biāo)之前不要退縮。堅(jiān)持不懈地追求你的短期目標(biāo)，使你走向長(zhǎng)期目標(biāo)。例如，每14天減掉2KG，最終會(huì)讓你有動(dòng)力在一段時(shí)間內(nèi)減掉理想的體重。
然而，目標(biāo)應(yīng)該是具有挑戰(zhàn)性的；讓你不用努力付出就能達(dá)到的東西就是欺騙。你應(yīng)該感到有挑戰(zhàn)。你應(yīng)該離開(kāi)你的舒適區(qū)，每次一小步。
有一個(gè)計(jì)劃
有一個(gè)健身計(jì)劃是不被周圍發(fā)生的日常活動(dòng)所干擾的好方法。有時(shí)錯(cuò)過(guò)一次鍛煉是不可避免的。但它應(yīng)該是一個(gè)緊急情況或需要你注意的意外事件。但時(shí)間管理很重要。好好管理你的一天，讓你有充足的時(shí)間處理所有重要的事情，同時(shí)也要處理意外事件。如果這些時(shí)間沒(méi)有被利用起來(lái)，要盡量享受這些時(shí)間，通過(guò)學(xué)習(xí)新事物來(lái)度過(guò)。
短時(shí)間鍛煉，高收益
如果你不能擠出一些時(shí)間來(lái)鍛煉或健身，就去做HIIT之類的鍛煉。這種鍛煉方式可以幫助你減少鍛煉的時(shí)間，同時(shí)產(chǎn)生驚人的效果，就像傳統(tǒng)的中等強(qiáng)度鍛煉，甚至更好。但是，高強(qiáng)度的鍛煉并不適合所有人。一些健康狀況限制了你做HIIT。在你做之前，請(qǐng)咨詢你的醫(yī)生。
自?shī)首詷?lè)
許多健身應(yīng)用程序帶來(lái)了這些奇妙的功能，以改善用戶的鍛煉體驗(yàn)。這包括音樂(lè)、播客，甚至健身游戲。這些小的娛樂(lè)模式幫助你把注意力從你的不適感中轉(zhuǎn)移出來(lái)。你很快就會(huì)開(kāi)始覺(jué)得自己在鍛煉過(guò)程中不那么無(wú)聊，也不那么在意周圍的環(huán)境。
與朋友一起鍛煉
有一個(gè)健身伙伴或健身朋友，這樣會(huì)變得更加愉快。在你認(rèn)識(shí)的人身邊，你會(huì)感覺(jué)更舒服。但你應(yīng)該有合適的伙伴。你的伙伴應(yīng)該和你一樣有健身的動(dòng)力，這將確保你和他們都準(zhǔn)備好在兩個(gè)人中的任何一個(gè)感到動(dòng)力不足時(shí)支持對(duì)方。

Sushant Chaudhari
, Developer at Openlix Financial
I recently read an answer on Quora on mini-habits that inspired me to try it out. And now it's been close to 45 days that I have been going to the gym every weekday. The steps I took are these:
Just 5 Minutes Everyday
I make it a point to workout just 5 mins everyday. The days I don't go to the gym, I do it at home. I feel good for keeping to my resolution and most frequently I end up doing more than that. The next day, I automatically feel like going to the gym.
On days when I am contemplating if I should go to the gym, I tell myself that I only need to workout for 5 mins. That's it! But after changing into gym clothes and getting on the treadmill or any other machine, I get pumped to work out more than that. And it usually ends up being a 25 min workout.
Small Reward for Going to the Gym
Usually I start feeling exhausted around noon (busy mornings at work). I choose this time to take a break and workout. I reward my fatigue with a warm shower! I come out feeling energetic and fresh. This reward system has made working out a pleasure for me. Even if I am not in the mood of working out, doing so for just 5 mins make me feel good about myself and I still get the warm shower reward. Though, till date I have never worked out less than 15 mins whenever I have gone to the gym.

我最近在Quora上讀到過(guò)一個(gè)關(guān)于小習(xí)慣的答案，啟發(fā)我去嘗試。而現(xiàn)在，我堅(jiān)持每個(gè)工作日去健身房已經(jīng)接近45天了。我采取的步驟是這樣的。
每天只需5分鐘
我規(guī)定每天只鍛煉5分鐘。不去健身房的日子，我會(huì)在家里做。我覺(jué)得遵守自己的決議很好，而且大多數(shù)情況下，我最終做的都超過(guò)了這個(gè)時(shí)間。第二天，我就會(huì)自動(dòng)感到想去健身房。
在我考慮是否應(yīng)該去健身房的日子里，我告訴自己，我只需要鍛煉5分鐘。那就去做吧! 但在換上健身服并登上跑步機(jī)或任何其他機(jī)器后，我就會(huì)有動(dòng)力去鍛煉更多的時(shí)間。而這通常會(huì)到達(dá)25分鐘的鍛煉才結(jié)束。
去健身房的小獎(jiǎng)勵(lì)
通常情況下，我在中午左右開(kāi)始感到疲憊（工作繁忙的早晨）。我選擇在這個(gè)時(shí)候休息一下，進(jìn)行鍛煉。我用一個(gè)溫水澡來(lái)獎(jiǎng)勵(lì)我的疲勞! 我出來(lái)時(shí)感覺(jué)精力充沛，神清氣爽。這種獎(jiǎng)勵(lì)制度使鍛煉成為我的樂(lè)趣。即使我沒(méi)有心情鍛煉，只做5分鐘的鍛煉也會(huì)讓我對(duì)自己感覺(jué)很好，而且我還能得到溫水淋浴的獎(jiǎng)勵(lì)。雖然，到目前為止，我每次去健身房鍛煉都不會(huì)少于15分鐘。

Kelin Doan
, Administrator
There is no magic in making yourself discipline to exercise regularly.
Maybe the magic lies in the power of your will.
But I hope with these tips, it will be easier for you to create the will you are looking for.
List down the REASONS why you want to exercise regularly. This will strengthen your determination to exercise more often. You want to be more attractive? You want to challenge yourself? You want to lose weights to fit in the suit/dress you love? Knowing the reasons why you start will help you to be more discipline and determine to reach the goals you have set for yourself.
What are your daily goal, schedule?: You want to start off as doing it everyday or alternative days? With high intensity or low intensity workout? If you start as daily routine, it would be a good start for just a few first days or weeks, but it will result in fatigue and exhaustion as your body does not get used to this routine. Once you are tired, your will will start to get eroded. But if you are doing it on alternative days allowing yourself to rest, you are more likely to feel rested and ready for the next session. Over time once you’re used to it, you can increase the intensity, the frequency.
Are you doing it alone or with the help of someone? If you’re doing it alone, it would be very difficult to be disciplined since you are your motivator. But if you are doing with a personal trainer or with a friend, you’re more likely to feel responsible for the presence, the time spent, effort and money of someone’s else.
Be motivated: reading news, health wellness blog articles, books about health and exercises. This will remind you daily the reasons why you started and also help to strengthen your mind-power to keep yourself motivated everyday to workout. Also, reading quotes and putting them as wallpaper are also great methods.
Remember, “it’s not how you start, it’s how you end.”
cheers.

并沒(méi)有什么魔法能讓自己自律地定期鍛煉。
也許魔法在于你意志的力量。
但我希望通過(guò)這些提示，你能更容易產(chǎn)生你所尋找的意志。
列出你想定期鍛煉的理由。這將加強(qiáng)你更經(jīng)常鍛煉的決心。你想變得更有魅力？你想挑戰(zhàn)自己？你想減輕體重以穿上你喜歡的西裝/裙子？ 了解你開(kāi)始的原因?qū)⒂兄谀愀幼月?，并決心達(dá)到你為自己設(shè)定的目標(biāo)。
你每天的目標(biāo)是什么，時(shí)間安排是什么？ 你想一開(kāi)始就每天做，還是周期性的幾天？用高強(qiáng)度還是低強(qiáng)度的鍛煉？ 如果你開(kāi)始時(shí)每天都做，在最初的幾天或幾周，這將是一個(gè)好的開(kāi)始，但它會(huì)導(dǎo)致疲勞和疲憊，因?yàn)槟愕纳眢w不習(xí)慣這種常規(guī)。一旦你累了，你的意志就會(huì)開(kāi)始被削弱。但如果你在周期性的日子里做，允許自己休息，你就更有可能感到休息好了，并為下一次訓(xùn)練做好準(zhǔn)備。隨著時(shí)間的推移，一旦你習(xí)慣了它，你就可以增加強(qiáng)度和頻率。
你是自己做還是在別人的幫助下做？ 如果你一個(gè)人做，就很難有紀(jì)律性，因?yàn)槟憔褪悄愕膭?dòng)力。但如果你是與私人教練或與朋友一起做，你更有可能感到對(duì)別人的存在、花費(fèi)的時(shí)間、努力和對(duì)金錢負(fù)責(zé)。
要有動(dòng)力：閱讀新聞、健康養(yǎng)生博客文章、有關(guān)健康和鍛煉的書(shū)籍。這將每天提醒你開(kāi)始的原因，也有助于加強(qiáng)你意志的力量，使自己每天都有鍛煉的動(dòng)力。此外，閱讀名言并將其作為墻紙也是很好的方法。
記住，事情"不在于你如何開(kāi)始，而在于你如何結(jié)束"。
干杯。

Marie Silvaggio-Cove
, worked at Offices
For me, it was realizing that I am not a “gym” person. I had a membership at a gym, and barely ever went (especially when it was -45C with a wind chill in the winter time…UGH!). Basically I threw my money down the drain. So my answer to that was to make sure I had everything I needed at HOME. Free weights, step with three levels, yoga mat, exercise bands, and nearly every video known to humanity for exercising (T25, P90X3, Jillian Michaels, Tae Bo, etc., plus everything you can find on YouTube for free). In my mind this gave me the reasoning of “no excuses, because it’s all RIGHT HERE.” And now I work out every day. But remember the most important thing—even a 10 minute exercise session on a day when you’re swamped is better than doing nothing at all. And if you can’t find the time to do a half-hour/forty minute workout all at once, sneak in those little 10 minute sessions wherever you can—find a workout to follow on YouTube, or do something on your own. If it’s nice out, go walk as briskly as you can during your lunch hour. If you have a dog, take it out after work—dogs love being taken for a run. What it boils down to is this—if it is IMPORTANT to you, you WILL do it. If it does not mean enough to you, you won’t.

對(duì)我來(lái)說(shuō)，是當(dāng)我意識(shí)到我不是一個(gè)"健身"者的時(shí)候。我有一個(gè)健身房的會(huì)員資格，但幾乎沒(méi)有去過(guò)（尤其是當(dāng)冬天伴隨著寒風(fēng)的零下45度氣候...吐血！）。基本上我是把我的錢扔進(jìn)了下水道。所以我的答案是確保我在家里有我需要的一切。自由重量、三級(jí)臺(tái)階、瑜伽墊、健身帶，以及幾乎所有人類已知的鍛煉視頻（T25、P90X3、Jillian Michaels、Tae Bo等，加上所有你能在YouTube上免費(fèi)找到的東西）。在我看來(lái)，這給了我"沒(méi)有任何借口，因?yàn)檫@一切都在這里"的理由。而現(xiàn)在我每天都在鍛煉。但請(qǐng)記住最重要的一點(diǎn)--即使在你工作繁忙的日子里進(jìn)行10分鐘的鍛煉，也比什么都不做要好。如果你找不到時(shí)間一下子做半小時(shí)/40分鐘的鍛煉，就在你能做的地方偷偷地做10分鐘的鍛煉--在YouTube上找一個(gè)鍛煉方法，或者自己做一些。如果天氣好，在午餐時(shí)間盡可能快地去散步。如果你有狗，下班后帶它出去跑一跑--狗喜歡被帶去跑步。歸納起來(lái)就是--如果它對(duì)你很重要，你就會(huì)去做。如果它對(duì)你來(lái)說(shuō)意義不大，你就不會(huì)去做。

Xingyu Zhang
, Lost 55pounds over 3 years
You don’t have to.
I’m 176 cm (~ 5′10) tall and I used to weigh 90 kg (200 pounds). I got to 145 pounds over 3 years.
At the beginning, I did not started to work out to lose weight. I knew I was overweight and I could use more physical activities in my life, but I felt embarrassed to work out in a gym, along side all those fit dudes. I got an app on my phone and started doing push-ups and body weight squats in my basement. I didn’t weigh myself so I wasn’t looking at how much weight I’ve lost. I only realized that I lost weight when my roommate told me that I looked much fitter 4 months after I started.
Then I got an internship and I moved to a small town with a population of around 12,000 people. While I was in university, I ate out all the time. I couldn’t anymore because I was practically living in a mountain. I started cooking. I was eating the same amount volume-wise, but I used much less oil than those restaurants. The house I lived in also had terrible internet so staying at home was boring and I got a membership at a local gym. A trainer showed me how to use all those machines and gave me a simple circuit training program as their sign up bonus. I did that and 20 minutes of jogging on a treadmill everyday for 4 months because I didn’t have anything better to do. I lost half a pound everyday in that 4 months.
The point of my story is that you can have to be disciplined to exercise regularly. Make small changes that’ll stick (e.g. walking 10 minutes per day) rather than dramatic changes that are too painful to keep doing. As long as you are more active and eating healthier than before, you will see results. Then you can make more incremental changes.

你不必非要去做。
我身高176厘米（約5′10），曾經(jīng)體重90公斤（200磅）。3年來(lái)，我的體重降到了145磅。
一開(kāi)始，我并沒(méi)有開(kāi)始鍛煉來(lái)減肥。我知道我超重了，我可以在生活中參加更多的體育活動(dòng)，但我覺(jué)得在健身房鍛煉很尷尬，因?yàn)橐湍切┛雌饋?lái)很健壯的人在一起。我在手機(jī)上下載了一個(gè)應(yīng)用程序，開(kāi)始在地下室做俯臥撐和負(fù)重深蹲。我沒(méi)有稱過(guò)自己的體重，所以我不知道我減了多少體重。在我開(kāi)始鍛煉的4個(gè)月后，當(dāng)我的室友告訴我，我看起來(lái)更健康了時(shí)，我才意識(shí)到我減重了。
然后我得到了一份實(shí)習(xí)工作，我搬到了一個(gè)人口約為12,000人的小鎮(zhèn)。在我上大學(xué)時(shí)，我一直在外面吃東西?，F(xiàn)在我不能再這樣做了，因?yàn)槲規(guī)缀跏巧钤谏嚼?。我開(kāi)始自己做飯。我吃的東西在分量上是一樣的，但我用的油比那些餐館少得多。我住的房子的網(wǎng)絡(luò)也很糟糕，所以呆在家里很無(wú)聊，于是我在當(dāng)?shù)氐囊粋€(gè)健身房辦了會(huì)員卡。一個(gè)教練告訴我如何使用所有這些機(jī)器，并給了我一個(gè)簡(jiǎn)單的循環(huán)訓(xùn)練計(jì)劃作為在他們這注冊(cè)的獎(jiǎng)品。在4個(gè)月里，我每天都在跑步機(jī)上做20分鐘的慢跑，因?yàn)槲覜](méi)有更好的事情可做。在這4個(gè)月里，我每天都瘦了半磅。
我的故事的重點(diǎn)是，你可以有紀(jì)律地定期鍛煉。做一些能堅(jiān)持下去的小改變（例如，每天步行10分鐘），而不是做一些太痛苦的戲劇性改變。只要你比以前更積極，飲食更健康，你就會(huì)看到效果。然后你可以做出更多漸進(jìn)的改變。