作為健身新手，你會收到各種建議，然而有些事實(shí)，過來人可能不會告訴你，但是它們同樣重要。

Gyms are great, but you don't need one to succeed

健身館很好，但是不去健身館也能健身

If you're not down with sharing your space with other sweaty folk, or are trying to save your pennies, not to worry: You can get a killer workout without leaving your living room. All you need is your dumbbells or resistance bands and sneakers.

如果你不喜歡和其他大汗淋漓的家伙共享健身空間，或者想省錢，你不用為自己沒去健身館而擔(dān)心，因?yàn)槟悴浑x開自家客廳也可以很好地健身。你只需要啞鈴或阻力帶和運(yùn)動鞋就夠了。

Make your cardio quick and to the point

短時(shí)高效的有氧運(yùn)動更佳

Yes, there is a place for long bouts of slow, steady cardio if you're a marathoner or have medical issues. If neither one applies, keep your cardio to sub-30 minutes per session and hit it hard. Research indicates that higher-intensity workouts burn more total calories, improve endurance and maximal oxygen consumption, and strip fat in half the time it would take to achieve the same result with traditional cardio. Bonus: High-intensity training also boosts the production of muscle-making and fat-burning compounds such as growth hormone, keeping you younger inside and out.

如果你是個(gè)馬拉松運(yùn)動員或身體有毛病，你確實(shí)適合長時(shí)間緩慢穩(wěn)定的有氧運(yùn)動。但如果你不屬于這兩種情況，你應(yīng)該把每次有氧運(yùn)動控制在30分鐘以內(nèi)并且保持高強(qiáng)度。研究表明，高強(qiáng)度的鍛煉能燃燒更多卡路里總量、提高耐力和最大耗氧量，而且用一半的時(shí)間就能達(dá)到和傳統(tǒng)有氧運(yùn)動同樣的減脂效果。高強(qiáng)度的鍛煉還有一個(gè)額外的好處，就是能促進(jìn)肌肉生成和生長激素等燃燒脂肪的化合物的分泌，讓你從內(nèi)到外都更年輕。

Put static stretching last

靜態(tài)伸展運(yùn)動最后再做

Nowadays, static stretching, in which you assume a stretch and hold it, has been replaced by dynamic stretching -- in which you loosen your limbs with active range-of-motion movements such as leg swings and arm circles -- preworkout. Save your static stretches for afterward when you're warm and want to relax and lengthen your muscles.

現(xiàn)如今，健身前的靜態(tài)伸展運(yùn)動（保持一個(gè)伸展姿勢不動）已經(jīng)被動態(tài)伸展運(yùn)動所取代。動態(tài)伸展運(yùn)動就是抖抖腿，轉(zhuǎn)轉(zhuǎn)手臂，把四肢活動開來。在你鍛煉得全身發(fā)熱，想要放松和拉伸肌肉時(shí)，再做靜態(tài)伸展運(yùn)動。

You will be hungry

健身會讓你很餓

OK, you might even be ravenous. Don't freak out: This is a good thing. It means your body is changing -- growing muscle and shedding fat -- and in order to do that it needs fuel. Feed the machine with lean protein such as grilled chicken and fish, complex carbs such as oatmeal and brown rice, and plenty of fruits and veggies.

健身可能會讓你胃口大開。別恐慌，這是件好事。這意味著你的身體在發(fā)生變化：肌肉在生成，脂肪被甩掉。而這些需要食物來補(bǔ)充能量。你可以吃一些精益蛋白質(zhì)，比如烤雞肉、魚肉，以及復(fù)合碳水化合物，比如燕麥片和糙米，還有很多水果和蔬菜。

You might gain weight

健身后你可能會增重

In reality, muscle weighs more than fat but takes up less space. A better way to gauge progress is how your clothing fits. If it is getting looser, even if you're getting heavier, you're on the right track.

事實(shí)上，肌肉比脂肪更重，但是占的空間更小。衡量健身進(jìn)度的一個(gè)更好方式是穿衣。如果衣服變得寬松，即使你變重了，也說明你的健身是有成效的。

The "golden rule" is 80/20

健康飲食和不健康飲食的黃金比例是80比20

We all need a chocolate bar or gooey plate of nachos from time to time. If you eat healthy and clean 80 percent of the time, you can be a stress-free, regular human the other 20 percent. Allowing yourself a little indulgence now and again will make eating clean and sticking to your program easier, and will ultimately get you the results you want.

我們偶爾也需要吃一條巧克力棒或黏糊糊的玉米脆餅。如果80%的時(shí)間你吃的都是健康干凈的食物，那你就可以卸下壓力，在其余20%的時(shí)間吃一些普通人愛吃的食物。讓自己不時(shí)地小小放縱一下，會讓你更容易把健康飲食堅(jiān)持下去，從而讓你最終達(dá)到你想要的效果。

英文來源：Oxygen

翻譯&編輯：丹妮