新年计划：健身塑形的3个建议
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老桑说
减肥和健身不需要一个神奇的公式。这没有捷径，随着时间的推移，努力锻炼和严格自律会有回报的。如果你按照薛康的个人建议来付诸实践，我相信你能找到一个全新的自己。勇敢去做吧！
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「 朋友，你好，我是老桑。 」
随着2018年底的临近，我们有机会回顾过去的一年，并为未来的一年制定计划。去年这个时候，我分享了如何制定新年计划的心得，然后每月根据《高效能人士的7个习惯》一书中的建议帮助你完成计划（见菜单栏目表）。
减肥和健身塑性是最常见的新年计划之一。所以今年，我将为你提供一些专业人士的建议，帮你的健身计划走上正轨。
许多学生问我怎样才能保持健康…或者至少保持正常的体重。我不认为这里有所谓秘笈的存在，因为对我来说，这只代表我控制自己的食物摄入和保持规律运动。如果我燃烧的卡路里比我摄入的少，我就会减肥。如果我摄入的卡路里和我消耗的相近（例如我一般每天摄入2500卡路里），那么我就会维持自己的正常的饮食。但如果我多吃了一些，嗯，你知道会发生什么。
为了帮助你更好地实现健身计划，我特意邀请了天普大学大三机械工程系的学生薛康(Dominic)来给你一些指导。我和薛康的父亲是20多年的朋友，在过去的7年里，我们都看到了薛康从lanky（瘦弱）变魁梧的过程。
老桑与薛康
薛康高中的照片
薛康以前的照片
艾氪健身
自2011年来到美国上高中以来，他就一直在接受专业的健身训练，并在上海松江大学城开设了自己叫做艾氪健身（Echo Fitness）的健身工作室。我想不出还有谁能比他更适合来被邀请参与这次健身话题的博客讨论：关于如何健身减肥——给中国学生具体的建议。非常感谢薛康与我们分享他的经验。
天普大学机械工程系
大家好，我叫薛康（Dominic），现在是天普大学机械工程系的一名学生。我曾毕业于费城郊区福吉谷军事学院（Valley Forge Military Academy & College），有着三年的军事训练基础以及多年的运动经历，参加了多项运动，例如健身、古典式摔跤、柔道等等。就读天普大学后，通过与世界各地的健身爱好者以及职业运动员的交流后，我对于运动和健身有了更深层次的认知，并且积累了丰富的理论知识和实践经验。
健身之前
天普大学跑道
天普大学室内篮球场
天普大学健身房
薛康锻炼
在如今的时代里，随着生活水平的不断提高大家对于健康这个话题也是越发的关注。 由于来自生活、工作、学习以及各方面的压力，大家的身体健康也面临着很多的挑战。最近被问到的最多的问题就是怎么才能减掉体重和身上赘肉。导致这些问题的出现主要是由于我们长时间的sedentary（久坐），缺乏运动，以及饮食和作息的不规律而导致的。下面我给大家推荐几个小贴士来帮助大家减掉体重获得好身材。
大部分人常常有熬夜和通宵的坏习惯。可大家有所不知，紊乱的作息是导致我们体重增涨的最大原因之一。其最大的弊端就是导致体内的激素紊乱从而让体重不受控制。
在这里我给大家一个建议。早上7：00~7：30起床，因为一天的第一顿饭尤为的重要，所以保证在工作或学习开始之前用完早餐。在早午餐之间可进行加餐，如水果，坚果等。在12：00 左右食用午餐。
下午根据大家的自由时间来安排运动。建议在运动前四十分钟摄入适量的优质碳水化合物，如红薯和香蕉等，这样既能够保证在运动当中有足够的能量，又可避免低血糖。此外，尽量在晚餐前一个小时完成训练计划。晚上12：00 前保证入睡，这样能保证7小时左右的睡眠时间。所以合理安排每天的工作和学习时间保证高质量的睡眠显得尤为重要。
吃是我们追求生活品质的重要部分，夜宵美食当然也变成了一大主角。不过我们肯定知道这些食物肯定是不宜多吃的。那么我们应该如何在既能保证质量的同时还能保证健康的情况下饮食呢？
首先我们要少吃高糖分和高碳水化合物的食物。例如，各种的饮料、甜品、大米、面条、土豆、玉米等。大量的食用这些食物会降低我们身体内的胰岛素水平，是体重增长的culprit（罪魁祸首）。
要吃优质的脂肪、蛋白质和蔬菜。虽然是要减肥，但是优质的脂肪也是人体不可缺少的。在这里我推荐几款健康的食用油给大家。其中有橄榄油、椰子油、鳄梨油和低脂的黄油。然后就是含有丰富蛋白质的食物了。他们有鸡蛋、牛肉、鸡肉、猪里脊、三文鱼、罗非鱼、金枪鱼、鳟鱼、虾类等等。
蔬菜的选择同样也是很多样的，例如西蓝花、花菜、菠菜、芦笋、生菜、西葫芦、羽衣甘蓝等等。
如果你在中国学校或单位的食堂吃饭，我建议你多吃绿色蔬菜和以上我提到的高蛋白食物，少吃油腻、油炸、腌制以及带馅儿的食物。坚守一个“三低原则”，低油、低盐、低糖。
保持一周最少3-4次的运动能够促进我们的新陈代谢，燃烧掉多余的体内脂肪。不仅如此，运动还可以帮助我们消除一天积攒下来的疲劳和压力。那么运动可以分成两种，有氧运动和无氧运动。有氧运动最为简单可以在健身房或者室外完成，比如快走、慢跑、骑车、游泳。时间最好保持在40-60分钟。
如果有时间去健身房，那么无氧运动也就是力量训练也是非常必要的。“举铁”不仅能够燃烧掉体内的大量热量，还能让身体更加有线条感。 肌肉的训练顺序主要按照胸、背、腿、肩和手臂这几个部分。在这几个主要的训练日当中可以隔天加入核心训练，也就是abdominal（腹部的）训练。
薛康日常训练
当然在这五大项的常规训练里面也可以穿插一天或者两天的休息日，这个主要根据自己训练后恢复的程度而定。当然，要是能做到有氧和无氧训练的结合那就更加完美了，这样能达到最好的效果。
对于初级者建议的时间就是30-40分钟的力量训练，再加上30-60 分钟的有氧训练。这样一算其实每天只要抽出一个到一个半小时左右的时间去运动就能给你带来健康和正能量。
我知道大家平时的工作以及学业繁重，有的时候很难抽出时间锻炼。在繁忙的社会中，我建议大家要利用好碎片时间去运动。以我自身举个例子，我会利用一天中的空档时间（1~2小时）去学校的健身房完成当天的训练计划。如果空档时间少于1~2小时，我会把有氧时间安排在早上，无氧运动安排在下午，这样就可以充分的安排好空暇时间。
俗话说得好，身体才是革命的本钱 。有健康的体魄才能创造更高的价值。只要适当的改变个人生活习惯，例如制定正常的作息时间，安排合理的饮食方法，以及坚持每周的健身计划，减掉身上的赘肉得想要的身材是唾手可得的事。荀子曰：“锲而不舍，金石可engrave（镂）。”
薛康建议我们多休息，多吃健康食品，多运动。现在，轮到你自己做一个理想的个人计划了。首先，想象一个理想的自我。你想减掉多少体重?你想让自己看上去是什么样子？以终为始，遵循上面的三个建议来制定和执行你的计划:制定一个时间表，保证吃得更好，每周安排3-4次锻炼时间。
我的朋友，减肥和健身不需要一个神奇的公式。这没有捷径，随着时间的推移，努力锻炼和严格自律会有dividend（回报）的。如果你按照薛康的个人建议来付诸实践，我相信你能找到一个全新的自己。勇敢去做吧！
谢谢收看《老桑说》。
给你启发，激励你上进，陪伴你坚持。
敬请期待下一集。
英文版
English
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Get ready for the new year:
3 tips to lose weight and get fit
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「 Hello, my friend！
I'm John Smagula. 」
As we approach the end of 2018, we have the opportunity to reflect on our past year and make plans for the year ahead. Last year at this time, I taught you how to make a new year’s resolution, and then helped you carry out your resolution by providing monthly support based on The 7 Habits of Highly Effective People (see menu below).
One of the most common new year's resolutions is to lose weight and get fit. So this year, I will provide you with some expert advice to help you get your fitness plan on track.
To guide you in the process, I have invited Temple junior and engineering major Xue Kang (Dominic) to give you some guidance. I have been friends with Xue Kang’s father for the better part of 20 years, and we have seen Xue Kang transform from the thin and lanky to the big and buff over the last seven years.
Echo Fitness
Since his arrival in the United States in 2011 to attend high school, he has undergone expert fitness training and plans to open a fitness studio, Echo Fitness, in Shanghai. I could think of no better person to invite to guest blog on this topic: how to lose weight and get fit, with specific advice to Chinese students. Many thanks to Xue Kang for sharing his experience with us.
Fitness will not fail youMechanical
engineering major,
Temple University
Hi, I’m Xue Kang, and my English name is Dominic. I’m a mechanical engineering major at Temple University. I first came to the United States to attend Valley Forge Military Academy & College, where I went through rigorous military training and took part in various sports, such as Greco-Roman wrestling and judo. After coming to Temple University, I trained with various fitness experts from around the world, giving me deeper insights into the theory and practice of health and fitness.
Temple Track
Temple Basketball Court
Temple University Fitness
Temple University Fitness
In modern society, we are becoming more aware of health issues. The pressures of life, work, and study can really put a strain on our health. As we now lead sedentary lifestyles and exercise less, coupled with poor eating and sleeping habits, weight gain is becoming epidemic. As a result, I am regularly asked how to slim down. Here, I will share 3 tips to help you lose weight and get fit.
Maintain a strict sleep schedule
Many people stay up late or pull all-nighters. But lack of sleep is one of the greatest causes of weight gain. Sleep deprivation causes a change to hormones that regulate hunger and appetite, causing us to eat more and pack on pounds.
I suggest getting up between 7:00 and 7:30 am each morning. Breakfast is the most important meal of the day, so be sure to make time for a healthy breakfast before starting work or school. Have lunch at 12:00 pm, and snack on fruit and nuts in between when you’re hungry.
Try to exercise in the afternoon or evening, and eat some high-quality carbohydrates, such as sweet potato and bananas, about 40 minutes before your workout. This will help you maintain your energy and blood sugar levels throughout the workout. If you work out later in the evening, be sure to finish up at least one hour before you go to sleep. Then, try to get to sleep before midnight and get at least seven hours of sleep.
Improve your eating habits
We all enjoy good food, and late-night dinners and midnight snacks are now a part of life. But very often, we are more likely to reach for junk food as the night goes on. So how can we maintain healthy eating habits and stick to high-quality foods?
First, we should avoid sugary and high-carb foods, such as soft drinks, sweets, rice, noodles, potatoes, and corn. When eaten in large quantity, these foods can reduce our insulin levels, which is a key culprit for weight gain.
It’s better to stick to healthy fats, proteins, and vegetables. Even though you may want to lose weight, your body still needs healthy fats. I recommend olive oil, coconut oil, avocado oil, and low-fat butter paired with high-protein foods such as eggs, beef, chicken, pork loin, salmon, tilapia, tuna, trout, and shrimp.
There are many options for vegetables, such as broccoli, cauliflower, spinach, asparagus, lettuce, squash, and kale.
If you eat at your office or school cafeteria, I suggest you select green vegetables and high-protein foods listed above, and then avoid greasy, deep-fried, pickled, and stuffed foods. Stick to the “rule of three:” low fat, low salt, and low sugar.
Exercise more
Exercise 3-4 times per week to keep up your metabolism and burn excess fat. Moreover, exercise can give us energy and reduce stress. There are two kinds of exercise: aerobic and anaerobic. You can do aerobic exercise at the gym or outside, such as power walking, jogging, biking, and swimming. It’s best to keep up the pace for 40-60 minutes.
If you have time to go to the gym, anaerobic exercise, such as strength training, is really helpful. “Pumping iron” will help you tone up and melt fat. Maintain a well-rounded weight lifting routine, working your chest, back, leg, shoulder, and arm muscles. Be sure to include some core training every other day, strengthening your abdominal muscles.
You don’t need to lift weights every day, as your body needs time to rest and recover between workouts. And for best results, try to blend both aerobic and anaerobic exercise into each workout.
Xue Kang's workout
If you’re just beginning, I suggest you start with 30-40 minutes of strength training, followed by 30-60 minutes of aerobic exercise. I recommend 60-90 minutes of exercise to maximize the health benefits and increase your positive energy.
I know everybody is really busy at work and school, so it may be hard to find time to exercise. In these cases, try blocking your time. In my case, I reserve 1-2 hours to go to the school gym. But if I don’t have that much time, I’ll do my aerobic workout in the morning, and then go lift weights later in the afternoon. By putting in the time, my body still reaps the benefits.
Health is the foundation of all things in life. A healthy body increases your quality of life. If you maintain a regular sleep schedule, eat healthy, and stick to a workout schedule, you’ll see that the body you desire is well within reach. As said by the ancients, “If you start carving and do not give up, then you can engrave even metal and stone.”
Xue Kang advises us to get rest, eat healthy, and exercise. Now, it's up to you to make a plan to get there. To get started, visualize your ideal self. How much weight do you want to lose and how do you want to look? Begin with the end in mind, and then follow the three tips above to make and execute your plan: set a schedule, commit to eat better, and schedule exercise time 3-4 times per week.
My friend, losing weight and getting fit don’t require a magic formula. There are no shortcuts, and hard work and discipline will pay dividends over time. If you follow through with Xue Kang’s common-sense suggestions, I’m confident you’ll be on your way to a new you. Go for it!
{ 今日英文速记卡 }
1.Lanky \ˈlaŋ-kē \
a)含义：adj. 瘦长的
b)例句：
i.I have been friends with Xue Kang’s father for the better part of 20 years, and we have seen Xue Kang transform from the thin and lanky to the big and buff over the last seven years.
我和薛康的父亲是20多年的朋友，在过去的7年里，我们都看到了薛康从瘦弱变魁梧的过程。
ii.He rolled over once at the age of four months and then never again until he was nine months old; I realize, in retrospect, that his big head and long, lanky limbs must have taken a lot to coordinate.
他在四个月的时候翻过一次身然后就再也没有过，直到九个月大的时候才又会翻身。 回想起来，我意识到他的大脑袋和他瘦长的胳臂在协调上一定比较费劲。
2.Sedentary
\ˈse-dᵊn-ˌter-ē \
a)含义： adj. 久坐的；坐惯的
b)例句：
i.As we now lead sedentary lifestyles and exercise less, coupled with poor eating and sleeping habits, weight gain is becoming epidemic.
导致这些问题的出现主要是由于我们长时间的久坐，缺乏运动，以及饮食和作息的不规律而导致的。
ii.The average person may feel a disconnect from elite athletes, he said, while the most sedentary might be put off by perceived pressure to lose weight and become more active.
一般人可能会觉得精英运动员离他们很遥远，他说道，而久坐不动的人可能会认识到减肥的压力而摆脱这个习惯，也变得更加积极。
c)近义词： desk-bound, sitting, stationary
3.Culprit
\ˈkəl-prət \
a)含义：n. 犯人；罪犯
b)例句：
i.When eaten in large quantity, these foods can reduce our insulin levels, which is a key culprit for weight gain.
大量的食用这些食物会降低我们身体内的胰岛素水平，是体重增长的罪魁祸首。
ii.The main culprit, LDL (low-density lipoprotein), is the body's oil truck, circulating in the blood, delivering fat and cholesterol to the cells.
主要的“罪犯”是低密度脂蛋白胆固醇，它是身体的运油车，在血液里向细胞传输脂肪和胆固醇。
c)近义词： criminal, offender, perpetrator
4.Abdominal
\ ab-ˈdä-mə-nᵊl \
a)含义：adj. 腹部的
b)例句：
i.Be sure to include some core training every other day, strengthening your abdominal muscles.
在这几个主要的训练日当中可以隔天加入核心训练，也就是腹部的训练。
ii.Excessive amounts of abdominal fat increase your risk for high blood sugar and other health problems.
过量的腹部脂肪会增加你患高血糖和其它健康疾病的风险。
c)近义词： gastric, intestinal, stomach
5.Dividend
\ˈdi-və-ˌdend \
a)含义：n. 股息；奖金
b)例句：
i.There are no shortcuts, and hard work and discipline will pay dividends over time.
这没有捷径，随着时间的推移，努力锻炼和严格自律会有回报的。
ii.And to punctuate that guidance, the company raised its dividend by 8%.
为了强调这个财务导向，这家公司还把它的股息提高到了8%
c)近义词： award, bonus, prize
Thank you for watching me to inspire, encourage, and accompany you.
See you next time.
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