如果過去這幾周里，你唯一的身體鍛煉就是因?yàn)楹拮约禾珣卸芭九九尽钡爻樽约捍笞彀?，那么現(xiàn)在你可以原諒自己，把目光朝前看了。我們近日采訪了一些瘦身專家和私人訓(xùn)練師，看他們對(duì)收假結(jié)束后打算恢復(fù)鍛煉的人有什么好的建議?，F(xiàn)在就來看看怎樣在新年決心消磨殆盡前養(yǎng)成早起和健身的習(xí)慣。

1.別看將來看現(xiàn)在

健身的人都有一個(gè)理想的健身目標(biāo)——比如希望我能穿進(jìn)多大號(hào)的裙子，體重能減到多少斤，或者是單純地能舉起多少磅數(shù)，然而他們卻毫不欣賞自己的身體現(xiàn)在的樣子。加州橘子郡的認(rèn)證私人訓(xùn)練師喬尼?斯特勞斯建議道，在開始健身的時(shí)候，不要過度癡迷所謂的“問題區(qū)域”，而是要帶著積極的態(tài)度健身。你可以寫張單子概括一下“我現(xiàn)在最喜歡自己的五個(gè)地方”。斯特勞斯表示：“你想變成什么樣的人并不重要，重要的是你要喜歡現(xiàn)在的自己。因?yàn)橛械臅r(shí)候就算人們實(shí)現(xiàn)了他們的目標(biāo)，他們也依然也不欣賞那時(shí)的自己?！?

2． 自拍

為了準(zhǔn)確追蹤進(jìn)度，你可以先確定一下起點(diǎn)，再?zèng)Q定目標(biāo)。斯特勞斯建議，你可以記錄一下自己的身體數(shù)據(jù)，并且自拍幾張照片，這樣你就能隨時(shí)了解自己的健身進(jìn)度了。你可以穿上運(yùn)動(dòng)胸罩和短褲（泳衣什么的也行），然后用手機(jī)全方位地給自己的身體拍一段視頻。你也可以利用截圖功能把視頻轉(zhuǎn)換成靜態(tài)圖片。每兩到四周利用這種方法查看一下自己的進(jìn)度。另外，你也可以用卷尺量量自己的肱二頭肌、腰圍、臀圍、胸圍、腿圍什么的。哪怕有幾周體重沒有下降，你也能通過這種方法看看自己是不是瘦了幾寸。

3.先制定一個(gè)小目標(biāo)

你說你從萬圣節(jié)前一周開始就沒有舉過鐵了？那還是悠著點(diǎn)兒吧。曾在Weight Watchers公司擔(dān)任品牌宣傳主管多年的減肥專家、認(rèn)證私人訓(xùn)練師莉茲?約瑟伯格指出：“很多人在很長時(shí)間不鍛煉之后，經(jīng)常喜歡一下子就恢復(fù)到幾個(gè)月以前的訓(xùn)練量，這樣是很不可取的?！钡谝恢苣銘?yīng)該循序漸進(jìn)地恢復(fù)運(yùn)動(dòng)量，先給自己定一個(gè)小目標(biāo)。比如你可以做十分鐘的健身操，或是至少有三天通過散步來鍛煉?！斑@有助于建立行為模式，養(yǎng)成必要的習(xí)慣?！?

4.一次一個(gè)小改變

在你打算健身的第一周，你要提前做好日程規(guī)劃，對(duì)生活習(xí)慣做出一些適當(dāng)?shù)母淖?。比如在星期日的晚上，你至少要把第二天要穿的健身裝備拿出來，然后把鬧鐘設(shè)定提前30分鐘，爭取周一早點(diǎn)起床。約瑟伯格表示：“要想讓改變持續(xù)下去，你就要把起步標(biāo)準(zhǔn)定得低一些，慢慢改變你的行為模式?！彼踔敛唤ㄗh你在第一周的周一就直接去健身。你只需要提前一晚把衣服準(zhǔn)備好，第二天早點(diǎn)起床就行了。然后周二早晨穿上運(yùn)動(dòng)服裝，跟著DVD做十分鐘的健身操足矣。

另外，每天你還可以寫下五條關(guān)于如何度過健康的一天的注意事項(xiàng)。斯特勞斯指出：“文字的效用是非常強(qiáng)大的！”你的單子上可能寫著不要喝碳酸飲料、多吃蔬菜、今天要走30分鐘的路、每天爬樓梯、多喝水之類的提醒。總之這些注意事項(xiàng)應(yīng)該是小事，且具有可操作性，這樣你每天都可以獲得一個(gè)小勝利，從而也就會(huì)對(duì)健身更有熱情。

5．一日之計(jì)在于晨

養(yǎng)成早起鍛煉的習(xí)慣跟培養(yǎng)其他習(xí)慣并沒有什么區(qū)別，只是需要努力和專注。你可以試試約瑟伯格的這些建議：首先，你可以把咖啡機(jī)的時(shí)間設(shè)定在第二天起床的時(shí)候，并且提前一早準(zhǔn)備第二天的午餐，或是讓你愛人幫忙做午餐；選好第二天早晨要跟著哪套DVD做操；提前一晚準(zhǔn)備好明天工作要穿的衣服。此外你也可以考慮買幾瓶干洗的洗發(fā)劑，這樣早上運(yùn)動(dòng)完之后，你就可以省下一些洗澡的時(shí)間。另外，你每周都應(yīng)該提前看看下周的日程安排，以便相應(yīng)地規(guī)劃自己的健身時(shí)間。比如如果某天早上有晨會(huì)的話，你就應(yīng)該知道，那天早上應(yīng)該是鍛煉不成了。像這樣提前準(zhǔn)備和提前規(guī)劃，可以省下很多為怎樣練、穿什么、吃什么而煩惱的時(shí)間，把寶貴的時(shí)間真正用在健身上。

6.克服對(duì)健身房的恐懼

很多人對(duì)健身房都有一種莫名的恐懼。如果你體重超標(biāo)得比較厲害，或是以前從沒去過健身房，你就總會(huì)覺得別人都在盯著你或笑話你。對(duì)此，斯特勞斯表示：“大多數(shù)時(shí)候，健身房里的每個(gè)人都只關(guān)心他們自己，哪怕是你看到的身材最健美的那個(gè)家伙也是如此?！蹦憧梢韵茸鲆恍┯醒踹\(yùn)動(dòng)讓自己進(jìn)入狀態(tài)，或者在比較安靜的區(qū)域做做力量，或者找一個(gè)人少的工作室自己先練練。你也可以讓健身房的私人訓(xùn)練師幫你上手一些設(shè)施，以確保你能正確地使用它們。

7.別把失敗當(dāng)回事

不論是做生意、人際關(guān)系、健康飲食還是健身，你在做任何事的過程中都不可能完全避免犯錯(cuò)或挫折。誰的生活都不免有一團(tuán)亂麻的時(shí)候，你的生活也可能會(huì)暫時(shí)脫離正軌。不過斯特勞斯表示：“每個(gè)人都有摔跤的時(shí)候，這也是一種人生經(jīng)歷，你應(yīng)該預(yù)料到這種事的發(fā)生。但你能否將健康的飲食和健身習(xí)慣堅(jiān)持下去，那就要看你在摔倒后是爬起來繼續(xù)前進(jìn)，還是以此為借口自暴自棄了?！本拖駥?duì)待工作中遇到的問題一樣，你應(yīng)該分析其原因，并且采取行動(dòng)，確保它不會(huì)再次發(fā)生。

8.小心第三周

很多人在新年信誓旦旦定下的決心往往到了第三或第四周就會(huì)消退。所以約瑟伯格表示：“你從一開始就應(yīng)該意識(shí)到，你的決心到了這個(gè)‘危險(xiǎn)時(shí)段’就會(huì)動(dòng)搖，所以到了這個(gè)時(shí)期，你就應(yīng)該犒勞一下自己，給自己一些堅(jiān)持下去的動(dòng)力。”比如買一套新的健身裝備、學(xué)一套新健美操、在健身房報(bào)一節(jié)新課、下載一些新歌、買雙新鞋，或是做個(gè)按摩美甲什么的?！爸灰冗^了這段動(dòng)搖期，你的這些健康習(xí)慣就會(huì)進(jìn)一步得到鞏固，滲透到生活的一點(diǎn)一滴中。

9.別只看稱上的數(shù)字

約瑟伯格表示：“我建議把‘減肥’和‘鍛煉’兩個(gè)概念分開。”你應(yīng)該為減肥以外的好處鍛煉，比如鍛煉能讓你更有精力、更快樂、更冷靜，還能提高睡眠質(zhì)量?！拔艺J(rèn)為如果你在鍛煉時(shí)腦子里總是想著減肥，那就太折磨人了，尤其是剛開始健身的時(shí)候?！?

悉尼的一位運(yùn)動(dòng)生理學(xué)家比爾?蘇卡拉建議道，當(dāng)你不想鍛煉的時(shí)候，不妨想想運(yùn)動(dòng)時(shí)或運(yùn)動(dòng)之后的感覺有多爽?！叭绻隳軐⑦\(yùn)動(dòng)以及運(yùn)動(dòng)所帶來的快樂聯(lián)系起來，你就更容易將健身的習(xí)慣堅(jiān)持下去?！?

10．找一項(xiàng)能堅(jiān)持的運(yùn)動(dòng)

健身專家和醫(yī)生們經(jīng)常說，“最好的鍛煉”就是你喜歡并且能堅(jiān)持的運(yùn)動(dòng)。如果你不喜歡像在新兵營一樣拉體能，或者你也不喜歡每周一次的瑜伽課，那就不要勉強(qiáng)自己，你可以選擇一門自己樂于在人前“炫技”的運(yùn)動(dòng)?？梢允俏璧刚n、動(dòng)感單車、脫胎于芭蕾舞的柔韌運(yùn)動(dòng)，也可以是簡單地跟朋友走走路?？傊?，運(yùn)動(dòng)的過程應(yīng)該是令人愉悅的。約瑟伯格表示：“在開始運(yùn)動(dòng)時(shí)，你要仔細(xì)想想，這次要怎樣做才能堅(jiān)持下去，而不是像上次一樣半途而廢。”

11．養(yǎng)成新習(xí)慣

如果你已經(jīng)養(yǎng)成了一些健身習(xí)慣——不管是每周早起了幾天，還是哪怕不想去健身房但依然堅(jiān)持去了，總之，這些習(xí)慣會(huì)讓你更容易成功。蘇卡拉指出：“健身的挑戰(zhàn)有75%在于習(xí)慣。”一旦你的心理建設(shè)做好了，讓你的身體跟上你的意圖就容易得多。

12．為自己健身

約瑟伯格表示：“如果你是因?yàn)榇饝?yīng)了其他某個(gè)人才來健身——比如你的丈夫、孩子、老板、朋友等等，你有可能會(huì)堅(jiān)持下去。但主動(dòng)權(quán)畢竟在你手里，你總是能跟自己談判的，慢慢你可能也就沒有什么健身的熱情了?！彼匀绻闳绻程煸缟弦?yàn)樗瘧杏X而沒有鍛煉，最好當(dāng)天再擠30分鐘的時(shí)間補(bǔ)回來。約瑟伯格表示：“我見過有些人錯(cuò)過了一次鍛煉，然后就把它當(dāng)成借口，以后再也不鍛煉了。所以你要把它放在你的日程安排里，不管是當(dāng)天補(bǔ)上，還是在本周的某一天?！边@也是約瑟伯格的客戶最常出現(xiàn)的問題之一。健康是自己的事，你一定要為了自己而健身，就像你對(duì)待工作、家庭和朋友一樣。你不想讓生活中對(duì)你抱有厚望的人失望，那么為什么要讓自己失望呢？（財(cái)富中文網(wǎng)）

譯者：樸成奎

If the only workout you’ve done over the past few weeks is beating yourself up for being lazy, it’s time to forgive and move on. We asked weight loss experts and personal trainers for their best advice on how to start exercising again after a lull. Here’s how to get up, establish a fitness routine, and stay motivated long past waning New Year’s resolutions.

1. Focus on What You Love About You Now.

People often focus on their fitness goals—a certain dress size, weight, or athletic achievement, for instance—without appreciating where their bodies are now, says Jonny Straws, a certified personal trainer based in Orange County, Calif. Rather than starting your fitness and health journey obsessing about so-called “problem areas,” begin from a positive perspective. Write a list that includes at least “Five things I really like about myself right now,” Straws suggests. “It’s important that people love themselves now for who they are and not for what they want to become, because sometimes they’ll reach their goal and still not appreciate themselves when they’re at their finish line,” he says.

2. Take Some Selfies.

In order to accurately track your progress, it’s helpful to identify your starting point and then define your goal. Straws suggests taking measurements of your body and some photos so you’ll be able to see how far you’ve come. Throw on a sports bra and shorts (or a bathing suit or whatever you feel comfortable using), then take a video with your smart phone to capture your body from all angles. You can turn the video into still photos by taking screen shots. Do this every two to four weeks to track your progress, Straws says. You might also want use a tape measure and track measurements in your biceps, waist, hips, bust, and thigh areas so you can see you’re losing inches, even on weeks when it seems the scale hasn’t budged.

3. Start Small.

So you haven’t lifted a weight since the week before Halloween? Give yourself a break. “People want to go back to where they were with their fitness a few months ago, but they can’t,” says Liz Josefsberg, CPT, a weight loss expert who worked several years as the director of brand advocacy for Weight Watchers. The first week you’re easing back into exercising, start small. Know that any movement is good movement. Commit to doing 10 minutes of an exercise video or walking for exercise three days this week. “This will help you establish behaviors and create the habit you want to have in place,” she says.

4. Make One Change at a Time.

The first week you intend to exercise, look ahead at your schedule and establish modest changes to your routine. On Sunday night, commit to getting your exercise clothes out for the next day and then setting your alarm to wake up 30 minutes earlier on Monday. “Set the bar low with new behavior modifications in order to make changes that’ll last,” says Josefsberg. She doesn’t even suggest exercising that first Monday. Just prep the night before and wake up earlier. Then on Tuesday morning, slip on those exercise clothes and do 10 minutes of one exercise DVD, suggests Josefsberg.

Write down five ways you are going to be healthy today, Straws says: “Written words are powerful!” Your daily success list could include things like not drinking soda, eating more vegetables, doing 30 minutes of walking today, taking the stairs in your office once a day, and drinking more water. Keep them small and achievable so you’ll be motivated by your daily victories.

5. Plan Out Your Mornings.

Starting a morning workout routine is just like establishing any other new habit: It requires some plain-old hard work and dedication. Try these tips from Josefsberg to make it stick: Prep your coffeemaker to go off tomorrow morning when you wake up, pack your lunch the night before or ask your partner to help out with making lunches for the family, decide which workout DVD or routine you’re going to do the next morning, lay out the work clothes you’ll wear and get them ready the evening before, and consider buying dry shampoo so you can save time in the shower before you start your workday. Look at each week ahead of time and plan exercise accordingly. If you have an early-morning meeting, be realistic and understand that you probably won’t work out that day. Advance prepping and planning can eliminate decisions about your workout, clothes, or what you’re eating that day—freeing up time to actually exercise.

6. Overcome Your Fear of the Gym.

The gym can be an intimidating place for many of us, and if you’re overweight, obese, or just plain inexperienced you might be afraid that people are staring or judging you. “Most of the time, everyone at the gym is focusing on themselves, even the fittest, most attractive person you’ll come across,” Straws says. Start with cardio machines to build up your comfort level, or bring some weights to a quiet area of the gym or an empty studio to start training by yourself, he suggests. You could also ask the personal trainers at the gym for help getting set up on certain equipment to make sure you’re using it properly.

7. Expect to Fall.

Here’s the reality of any journey, whether it’s business, relationships, diet, or fitness—you’re going to make mistakes and stumble along the way. There will be times when life will get crazy and you’ll temporarily be derailed, says Straws. “Everyone falls. It’s part of the experience and you should expect it. But the difference between failing on a diet or fitness routine and succeeding is that you pick yourself up from the fall and keep going, or you use it as an excuse to quit,” he says. Just like you would if you were faced with an issue in the workplace, identify the problem and take action to make sure it doesn’t happen again.

8. Be Ready for Week Three.

Between week three and week four is the classic time when people quit their New Year’s resolutions, says Josefsberg. “Start this journey knowing you’re going to be tempted to drop your routine during that ‘red flag’ time and reward yourself so you’ll be inspired to keep going,” she says. Buy a new workout outfit, begin a new fitness DVD, try a new class at your gym, download some new songs, buy new shoes, or reward yourself with a massage or mani/pedi pampering session. “Get through that scary time when your motivation starts to wane and you’ll come out on the other side with your behaviors even more ingrained in those healthy habits,” Josefsberg says.

9. Look Beyond Weight Loss.

“I would suggest divorcing the terms ‘weight loss’ and ‘exercise’ from one another,” says Josefsberg. Exercise for the health benefits that aren’t related to weight loss, like feeling more energized, happier, calmer, and experiencing better sleep. “I think it can become punishing when you think of exercise in terms of weight loss, especially when you’re starting out,” says Josefsberg.

When you don’t feel like exercising, remind yourself of how good you’ll feel during or after exercise, says Sydney-based exercise physiologist Bill Sukala. “If you can begin to associate being active with pleasure and how good you feel as a result of it, you’ll be more inclined to stick to your exercise routine,” he says.

10. Find Something You Can Stick With.

Fitness experts and doctors alike often say the “best exercise” is the one you enjoy and will keep doing. If you hate boot camp workouts or can’t see yourself making a weekly commitment to yoga, move on to something you’ll look forward to showing up for. That workout could be a dance class, Spinning, ballet-inspired barre workouts, or walking with friends. You want to make this experience as pleasant as possible. “Take an inventory of what needs to happen in your life to make this time that you’re starting an exercise program very, very different from the last time you tried and quit,” says Josefsberg.

11. Make New Habits.

If you can nail down a few fitness habits—whether that’s getting up a few mornings a week or even showing up to the gym when you don’t feel like it—you’re more likely to be successful. “Habit is 75 percent of the challenge with exercise,” says Sukala. Once your mental game is on point and established, the physical aspect of following through with your intentions will be easier, he says.

12. Do It for Yourself.

“If you made a promise to anyone else in your life—your husband, child, boss, or friend—you would do stick to it, but because it’s you and because you can somehow always negotiate with yourself, you might not stick to your commitment,” says Josefsberg. So if you hit snooze a few times one morning and skipped your early workout, find time to get those 30 minutes in later in the day. “What I see is that when someone slips up once, that becomes the excuse not to do the exercise at all,” says Josefsberg. “Figure out where you’re going to put it in the schedule… later in the week or that day.” This is one of the most common problems Josefsberg sees her clients make. Treat the fitness and health commitments you make for yourself like you would your job, family, and friendships. You wouldn’t let important people in your life who are counting on you down, so why do it to yourself?