教你7步養(yǎng)成鍛煉習(xí)慣的雙語閱讀
You’ve probably tried it several times. You’re fed up with your skinny look or overweight body. You decide to finally do something about it. So you take a gym membership. Some friends decide to join you. After a few weeks however, your friends don’t show up anymore. Then you end up alone. And eventually you quit.
你可能已經(jīng)嘗試過好幾次了. 你對你的瘦小的外形或是超重的身體不滿意. 終于, 你決定做些什么改變它. 然后你去健身俱樂部辦了張卡. 有幾個哥們決定跟你一塊. 然而幾周之后, 你那幾個哥們都不再來了. 然后你不想繼續(xù)孤獨下去, 最后你就放棄了.
Yeah I know, this happens all the time. I’ve seen it over and over again. I know what you’re thinking. How come some people can stick with it and others not? What is their secret?
呵呵, 你知道的, 上面的事情一直在發(fā)生. 我經(jīng)歷過很多這樣的經(jīng)歷. 我也知道你現(xiàn)在在想什么. 有些人怎么就能堅持下去呢? 秘密是什么?
I’ll first tell you what it is not: it’s not discipline, it’s not willpower. Discipline and willpower only work in the short-term.
我先告訴你秘密不是什么. 秘密不是所謂規(guī)律, 也不是所謂意志. 規(guī)律和意志只能在短期內(nèi)有效.
What works in the long-term is making exercise a habit. That’s their secret.
長期鍛煉所需要的只是一種習(xí)慣. 這就是秘密.
1. Set your Goal.
What do you want to achieve?
* Bigger muscles?
* Less fat?
* More strength?
* More speed?
Exercising can be used for several means. Before you take a gym membership, start by setting a definite goal. What is it that you want? Don't try to achieve more than 1 thing at a time. Start with one goal. Once you have attained it, you can work towards a second goal.
1. 制定目標(biāo).
你想通過鍛煉獲得什么?
* 更強壯的肌肉?
* 變瘦點?
* 更有力量?
* 更有爆發(fā)力?
鍛煉有這么多種可能的目的. 在去健身俱樂部之前, 先設(shè)定一個明確的目標(biāo). 你想通過鍛煉獲得什么? 不要想著一次完成好幾個目標(biāo). 一個就好. 一旦你完成了, 再來下一個.
2. Set a Deadline.
Set a date by which you will reach your goal. Write your goal and deadline on a piece of paper and put it somewhere you can see it multiple times a day. A good place would be on your nightstand. Look at it on waking up and before going to bed. This will act as a constant reminder of your goal.
2. 設(shè)定最后期限
設(shè)定一個你希望在這一天前完成你的目標(biāo)的日子. 把你的目標(biāo)和這個日子一起寫在一張紙上, 并且把它放在一個你能一天看見好幾次的地方, 比如說, 你的床頭. 這樣醒來之后和睡覺前都可以看見. 它將持續(xù)地來提醒你.
3. Make a Plan.
Once you have set your goal, you must back it up with a plan.
* Which exercises will you perform?
* How many sets and reps will you do?
* How many times a week will you go the gym?
3. 做計劃
一旦設(shè)定目標(biāo), 那么就開始定計劃.
* 你希望做什么鍛煉?
* 希望用什么設(shè)施?
* 打算一周鍛煉幾次?
Your time is precious. Any minute in the gym must bring you closer towards the achievement of your goal.
時間很寶貴. 因此, 在健身房度過的每一分鐘都必須能切實幫助你更接近你的目標(biāo).
4. Exercise First Thing in the Morning.
When you’ve just had a tough day at work, it can be hard to train for another hour at the gym. A solution is to exercise first thing in the morning:
* Wake up early
* Eat breakfast
* Prepare the stuff you need for work
* Go to the gym
One hour later, you’re another step closer towards the achievement of your goal. And you have your whole day to do whatever you need to do.
4. 早上鍛煉.
勞累了一天之后, 在去鍛煉一小時就會比較困難. 所以, 一個解決方案就是在早上鍛煉.
* 早起.
* 吃早飯.
* 把上班要用的東西準(zhǔn)備好.
* 去健身.
這樣,一小時之后, 你又向著你的目標(biāo)邁進(jìn)了一步. 之后的一天, 做你應(yīng)該做的工作.
5. Stick to your Plan.
This is something I experienced on numerous occasions. The days you don’t feel like exercising, are often your best days. Maybe it’s the mind-body connection: the body says no, but the mind says go. Thus the body eventually says go too. I don’t know.
5. 堅持你的計劃.
不管發(fā)生什么, 我總是堅持我的計劃. 那些你不太想去鍛煉的日子, 可能就是最適合鍛煉的日子. 可能你的身體告訴你”不去”, 但是你的'大腦告訴你”去”, 最終,身體也會說”去”.
Whatever it is, when it’s the day to train, it’s the day to train. Make no excuses, go the gym. If you don’t feel 100% healthy, still go the gym, but train at a lower intensity. The fact that you’ve been there, is more important than the quality of your training. And as I wrote above, sometimes it can turn out into one of your most productive workouts.
無論怎樣, 該鍛煉的日子, 你就該去鍛煉. 不要找借口, 去鍛煉吧. 可能你感覺你并不是百分之百的健康, 但是最好還是去鍛煉, 你可以適當(dāng)調(diào)節(jié)你鍛煉的強度. 在就比不在好, 無論效果如何.
The more you exercise, the more you build the habit. Stick to your plan.
你鍛煉地越多, 你鍛煉的習(xí)慣就越深. 所以, 堅持你的鍛煉計劃.
6. Train With Someone Who Has The Exercise Habit.
If you’re training partner quits, you’ll probably end up quitting too. But if your training partner hangs on, you’ll take it as a challenge.
6. 和有鍛煉習(xí)慣的人一起.
如果你的伙伴退出了,你也可能也會退出. 但是如果他堅持, 你很可能就會堅持下去.
Next time you go the gym, look around you. Look at the people who exercise. Find someone who is serious with his training. Take the initiative: ask him if you can train with him. If you choose the right person, he’ll accept your request. Most people know that getting into exercising is not easy, they know because they’ve been there.
在你再去健身的時候, 找找看身邊有沒有人能認(rèn)真地對待鍛煉. 邀請他一起來鍛煉. 如果你找對人了, 他應(yīng)該會接受你的邀請. 大多數(shù)人知道能堅持鍛煉不容易, 因為他們曾經(jīng)嘗試過.
7. Be confident.
You can achieve whatever you want, if you believe that you can do it. Having a clear goal and a plan will already arm you with self-confidence.
7. 自信
如果你相信你能做到, 那么你就能做到. 一個清晰的目標(biāo)和完善的計劃將幫助你并且增強你的自信.
Know that it will take 30 days to build the exercise habit. During the first 30 days you’ll need to push yourself to the gym. After 30 days it will become easier: the habits starts to take over, pushing you the gym.
記住, 養(yǎng)成一個習(xí)慣需要30天. 所以, 在前三十天你要盡量強迫自己去鍛煉. 這樣30天之后你就會覺得比較容易.
Write this next to your goal and deadline: “If they can do it, I can do it”.
把這句話寫在你的目標(biāo)和最后期限后面.“人可為之, 吾亦可為”。
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