身体能自己燃烧脂肪

Wouldn’t you just love it if your body decided to burn fat and calories on its own?
假如身体能自己燃烧脂肪及热量，难道你不爱这样吗？

It can:

它能：

1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.

1、  短时强度锻炼（间隔训练）后为有效的脂肪燃烧。

2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving. And of course, for best results:

2、  加大耐力/力量/举重锻炼量，塑造更多的瘦肌肉。肌肉是“活跃的新陈代谢”，甚至在你不运动时，能比身体的其他组织燃烧更多的热量，当然，效果最好。

3. Chill on the amount of food you are eating.
3、冷藏正吃的食物量。

Technically:

学术上

1. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it “feels safe” using fat stores for energy after exercise.

1、  我们的身体为生存而造，所以当你长时间锻炼（经常持续地），你的身体认为它需为能量储存脂肪。短时（12-15分钟）剧烈锻炼增加力量及燃烧热量，非脂肪，所以运动后使用脂肪储备为能量，它“觉得安全”。

2. Resistance training (using extra weight) helps build lean muscle mass (and strong bones), and muscle burns more calories than fat.

2、  耐力训练（用额外重量）帮助塑造瘦肌肉（及强健骨骼），肌肉比脂肪燃烧更多的热量。

3. If you are obsessing over things like fat grams and not eating a nutritious diet, your body will reserve energy (store fat) to survive.

3、假如你正被诸如脂肪克重这样的问题困惑，不吃营养饮食的话，你的身体将储备能量（储存脂肪）维生。

Realistically:

实际地

1. Varying your exercise is the most effective and efficient way to stay lean and healthy. You must do some longer exercise to build cardiovascular endurance, burn lots of calories, and yes, even burn fat during exercise - your body will not click in to “save” mode unless you exercise for long periods of time, regularly and often.

1、  改变锻炼是保持瘦身及健康的最有成效方法。你须做更长的锻炼培养心血管耐力，燃烧很多热量，是的，甚至在锻炼时燃烧脂肪——你的身体将不点击“存储”模式，除非你长时间、规律及经常锻炼。

2. You must do resistance training in order to build muscle and strong bones.

2、为塑造肌肉、强健骨骼，你必须做耐力训练。

3. Nobody wants to exercise more - and we don’t want to train our bodies to need more exercise to stay fit. So exercise efficiently – two short, very intense (relative to your level of fitness) training sessions weekly, like a 15-minute fast run/walk or fast cycling sprint intervals, and two moderately long, moderately intense sessions (30-45 minutes) of strong walking, cycling, or yoga, with one long day (60-90 minutes) of a moderately paced walk/hike. That’s a great five-day/week training schedule.
3、无人想锻炼更多，我们也不想训练身体需更多锻炼以保持健康。因此锻炼有效率，每周两次短时强度训练（跟你的健身水平有关）,如1个15分钟快跑/步行或快骑车间隔疾跑，及2个合适时间，合适强度（30—40分钟）的强步行、骑车、瑜珈，及1个长时间（60—90分钟）合适速度的步行/徒步。那是最棒的五天/一周训练计划。

4. Instead of adding more days to your workout schedule, add a weighted vest to your training. I have said this before, but this is the most efficient way that I know of to build muscle while burning calories. For more information, go towww.walkvest.com.
4、代替增添测试进度表更多天数，给你的训练添置一件加重背心，我以前说过这个，当燃烧热量时，这是我所知道的塑造肌肉的最有效办法。更多信息去www.walkvest.com。

5. Eat moderately - stop counting fat grams and calories and look at how much food is on your plate! And eat more nutritiously by eating foods that are natural and unprocessed.
5、适度饮食——停止计算脂肪及热量的克重，看看你盘子里的食物多少！多吃些天然的、未被加工的营养食物。