May the force be with you
如何真正快地减少20磅？
上一篇 /
下一篇 2007-02-23 22:21:38
/ 个人分类：减肥专栏
查看( 1498 ) /
评论( 54 )
How To Lose 20 Pounds, Really, Really Fast
By Tom Venuto, NSCA-CPT, CSCS
如何真正快地减少20磅？
Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was:
回到从前当我是全职私人教练时，在我新泽西的健康俱乐部，每当我遇到一个想减轻体重的客户时，初次咨询我的第一个问题总是：
"Tell me what you want... and I'll show you how to get it."
“告诉我你想要什么，我将指导你如何得到它。”
Typical reply from client:
客户的典型回答是：
"I want to lose 20 pounds fast."
“我想快速减轻20磅。”
My reply:
我回答：
"Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?"
“你确信那是你想要的吗？假如我能指导你如何真正快速减轻20磅，那会使你高兴吗？”
They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal...
他们非常肯定地点头，眼睛因期待我即将展示的快速减肥秘诀而闪亮。
Their face went white when - with a totally straight face – I pulled out a hacksaw and started walking towards them.... menacingly.
当我拿出钢锯，险恶地走向他们时，他们的脸变得完全呆滞苍白。
Not sure whether to laugh or run in sheer terror, they said,
"What the heck are you doing?"
不知道该嘲笑呢，还是纯粹恐惧而跑掉，他们问：“你到底在干嘛？”
"You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!"
“你说想快速减轻20磅，这是我所知道的让你快速减轻20磅的最容易、最有把握、最有效的方法，我算出你的右腿可能相当于25磅！”
I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool...
我继续逼近，摆开锯的架势，挥舞快速、有效、有保证的减轻体重工具……
"Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."
“忍耐下吧，很快，但砍下骨头有时需要几分钟。”
By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (depends on whether I was able to keep a straight face or not)
此时，我的客户（及我）任一方完全崩溃了，我已严重地把他们吓得魂不附体，他们想我完全疯了。。。（决定于我是否能绷住脸）
Finally, the light bulb goes on, and my client would see where I was going with this:
最后，搞笑继续下去，我的客户就能明白我这么做的意图：
"Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT."
“好吧，聪明人，我明白了，我不想减轻体重，我想减少脂肪。”
|
Sometimes I would be having so much fun, I would just keep on playing'...
有时我从此得到很多乐子，我继续逗乐。
"But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!"
“为啥不呢？这容易、迅速、有保障——恰恰是今天每个人想要的。它比吃药要好点呀！来吧，让我把它锯下！你是我的下一个证明：‘我在5分钟就减轻了20磅！”想想那将何其助于我的生意啊！”
"Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!”
“真滑稽，告诉你，我明白了！我想要减少脂肪，不是肌肉及骨头。我需要我的腿！”
Naturally, of course, I don't always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this:
自然地，我不总非得拔出我信得过的刀片。曾有那么一两次，过一会儿，就象全日食那样通常，一个客户这样回答我的问题：
"What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body," and I want to be able to *honestly* say back to him, "me too!"
“我想要什么？汤姆，我想在未来12周内减掉20磅脂肪，我想缓慢、安全、健康地减肥，并永久地减掉脂肪。我想要臀部及大腿的脂肪完全消失，我想要平坦结实的腹部。我想让肌肉遍布身体仍看起来很娇柔。我想让自己有16%的脂肪，保存所有的肌肉，假若可能获得几磅肌肉，特别是在臂部。这对我很重要，因为我想给孩子们树立好榜样，我想要健康，至少活90岁，我想让丈夫看着我说：“我爱你的身体”，我想尽可能诚实地回答他“我也是！”
It is on these rare occasions that I know there is still intelligent life on this planet.
就在这种非常稀有的场合，我知道在这个星球上仍然还是有些智慧生命。
If you could answer the question, "What do you want" with the lucidity, clarity and specificity that this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter.
假如你能象这个妇女那样清晰独特地回答“你想要什么”的问题，我不认为你达到健康目标或你生活中其他类似目标有任何困难。
Her answer was what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why."
她的回答是你所称的非常“健康形式”的目标，以诸多情感动力为支持，包括“什么原因”。
"I want to lose weight" is a poorly-formed goal.
“我想减轻体重”是个恶劣形式的目标。
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
“体重”与“脂肪”不同，体重包括肌肉，骨头，内脏，也有很多很多的水分。
If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this:
假如你从我所有的通讯、文章及书中就学习一件事的话，请学习这个：
WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
你真正需要的是保存肌肉的同时燃烧脂肪！！！
FAT LOSS is what you want, not weight loss.
减少脂肪才是你想要的，而不是减轻体重。
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
假如你的身体是100%岩石般坚固的肌肉，绝对无物可摧（除非存心），你还在乎你多重吗？
I bet you wouldn't! And if that’s true, then…
我打赌你不会！假如这样，那么。。。
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
停止遵从磅秤，开始测量你身体的成分吧！
By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
通过测量你的身体脂肪，你将从健康计划中剔除臆测，从你饮食及运动计划实施结果中，得到正确的、确实发生在你身体上的正确的情景。
Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!)
无须担心你是否会减少肌肉，或疑惑你是否正减少脂肪，你能测量并确切知道其结果（当有人未测量多少肌肉，却告诉我担心损失肌肉时，我总是哈哈大笑。）
Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.
不被告诉你不同观点的减肥运动“专家”的所有“判断”搞晕，你能测量你的身体成分及结果，你能确切的知道你的计划是否管用。
A very wise man once said,
一个非常智慧的人曾说，
"A single measurement is worth a thousand opinions."
“一个测量仪抵得上一千个判断。”
So, how do you measure body fat?
那么，你如何测量你的身体脂肪？
|
[
本帖最后由 梦蝶 于 2007-2-23 22:16 编辑 ]
论坛模式
推荐
收藏
分享给好友
推荐到圈子
管理
TAG:
-
梦蝶
发布于2007-02-23 22:12:55
-
Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities
感谢科技，今天有些方法非常精确，它们能告诉你左小拇指脂肪是否比你右小拇指脂肪多！不幸的是，许多仪器太贵，或无法找到，仅在医院或研究机构才能找到。
Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offer the service for free to all their members.
建议1：假如你的当地健康俱乐部有条件的话，做个训练，或做适当专业的测量。有时，这项费用通常是15-25美圆，虽然有些俱乐部为其所有会员提供免费服务。
Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller.
建议2：购买一台ACCU肌肉测试仪器。在google或yahoo搜索卖家。
The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don't need someone else to measure you)
ACCU肌肉测试仪器的设计，能使你在自家私居测量你自己的身体脂肪（不需要别人给你测）。
Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but what's most important is not the "accuracy" per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it's the person doing the test that is accurate or inaccurate.
有些人怀疑它是否准确。事实上，它不象经验丰富的测试者的多点肌肉测试仪那么准确，但重要的不是“准确”本身，而是你测量方法的可靠性及连贯性，因此你能追踪你的计划。肌肉测试仪总体上不会不精确或不正确，而是人们做测试不精确或不正确。
Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com
|
建议3：假如你有配偶、室友、或朋友能测量你的身体脂肪，你可以从 Creative Health Products: chponline.com那里购买一个“减肥向导”身体脂肪测试仪（或者任何类似品牌的测试仪）。
The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:
测试仪有使用说明，或你可以运用这些公式，我曾运用并发现其相当准确。
4 Site formula for men (abdomen, suprailiac, thigh, triceps)
% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377
男性4点公式（腹部、髂骨、大腿、三头肌）
脂肪%=0.29288（4点皮肤褶总和）-0.0005（4点皮肤褶平方）+0.15845（年龄）-5.76377
4-Site Formula for women (abdomen, suprailiac, thigh, tricep)
女性4点公式（腹部、髂骨、大腿、三头肌）
% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072
|
脂肪%=0.29669（4点皮肤褶总和）-0.00043（4点皮肤褶平方）+0.02963（年龄）+1.4072
Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal).
身体脂肪百分比根据年龄及性别而变化， 对于妇女而言20—25%是平均水平（15—19%是理想水平），对于男性而言15-20%是平均水平（10-14%是理想水平）。
Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score."
一旦你知道你身体脂肪的百分比，然后称称自己，在类似我的“燃烧脂肪喂养肌肉计划”（脂肪减少计划，非体重减轻计划）那样的进度表上记录你的体重及身体脂肪。这张表是你进步及“保留得分”的轨迹。
You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:
你能通过一些数字非常容易地计算你的瘦肌肉（肌肉及其他少量脂肪的肌肉）。
For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.
举例，假如你的体重200磅，你有10%的身体脂肪，那么你的脂肪是20磅（200的10%=20）。即意味你有180磅的瘦肌肉（LBM）。
Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.
现在我们谈论用这个数据，你能得出清楚的结论，你的运动及营养计划是如何影响到你的体形的。
Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.
减轻体重非常容易，减少脂肪——无损肌肉地减少脂肪，是非常大的挑战。假如你简单想要减轻体重，我仅能砍下你的腿。
Or, (slightly less painful), I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?
或者（稍微有些疼），我能指导你通过使自己脱水及使用利尿剂的方法，如何过完周末就减掉10—15磅。摔交选手为了达到某个重量级别总是如法炮制。但假如减掉的几乎全是水，将在几天之内又补偿回来的话，那么做又有什么好处呢？
You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better - but body fat is where it's at.
你不必如许多“专家”所言“扔掉你的体秤”。尽一切办法，继续使用体秤，卷尺，甚至相片及镜子，越多反馈越好，但身体脂肪呆在它该在的地方。
By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better have the right answer to my question, "What do you want?"
|
顺便说说，我最近从家庭仓库刚添置了链锯及锃亮的新斧头，我一直在练习“美国疯子”杰克.尼克森，“闪亮”扮演。。。假如你何时想到我的办公室作私人咨询，你最好正确回答我的问题“你想要什么？”
[ 本帖最后由 梦蝶 于 2007-2-23 22:19 编辑 ]
-
大耳朵兔
发布于2007-02-23 22:13:19
-
姐姐,我给你一个活的小动物,
如果你能让他减掉脂肪,他又不很忧伤,也不会变傻的话
在1年内,重量减轻,我们设定的目标可以达到,我送你奖金行吗?1600元人民币!
-
梦蝶
发布于2007-02-23 22:26:42
-
兔子是说老鼠实验吗？
注意：我们说减少脂肪！不是减轻体重！
-
大耳朵兔
发布于2007-02-23 22:32:04
-
不是,我说的是榛仁儿活体试验啊!!!!!
送你一个试验品,我们来个追踪试验咋样?
-
梦蝶
发布于2007-02-23 22:34:13
-
好啊！没问题呀！谁捏？
如果我做到了，奖金16000，如何？
[ 本帖最后由 梦蝶 于 2007-2-23 22:40 编辑 ]
-
大耳朵兔
发布于2007-02-23 22:44:47
-
一言为定!!!!!
为了论坛!!!!!为了科学!!!!为了健康!!!!!为了革命!!!!!!
我将我先生肥牛胖胖贡献出来!!!!
先看看他是不是真的不是瘦肉型,我看不是
进行全程记录咋样?
成功了的话,我们一定要好好庆祝一下子
酬劳是一定的啦!!!!
-
大耳朵兔
发布于2007-02-23 22:47:36
-
奖金嘛,还是1,600人民币吧,可以算一折,如果效果好,就以为他是活广告啦!!!!
我可以让他的事迹宣传出去嘛!!!!以后,媒体广告,他一分钱都不用收啊!!!!!
-
一苇冰凌波发布于2007-02-23 22:54:28
-
酬劳是当然的!!!!
-
梦蝶
发布于2007-02-23 23:09:26
-
哈哈，当今社会关于减肥存在非常严重的误区，认为迅速急剧减轻体重就是灵丹妙药，殊不知这是非常落伍、谬误的观念。本来偶只打算传播减肥科学的、正确的观念，没想到居然遭遇到挑战者了。
首先严重感谢兔子对我的信赖！！！敢贡献出家中珍藏做榛仁儿实验，说明兔子智高人胆大呀！顶一千下！！！
在此，先问兔子一个问题：是让先生减少脂肪重要呢？还是打赌重要？
-
大耳朵兔
发布于2007-02-23 23:35:40
-
健康最重要,减少脂肪第二重要,打赌在第三!!!!
不用打赌,只要大家高兴就好
我也不指望他能瘦下来,他就是个贪吃鬼,控制不住自己,我也不愿意太虐待他,骗他,威胁他,都不管用!!!!
不吸烟,就要吃零食,不然的话,比谁都委屈!!!!
咱们别打赌啦,姐姐,做试验嘛,可以多找胖胖的一些也成啊,也算是宣传吧!!!!
我喜欢做小试验!!!!
-
梦蝶
发布于2007-02-23 23:44:14
-
哈哈，如果健康第一重要，减少脂肪第二重要，打赌只为助兴，兔子又很喜欢做小实验的话，先跟先生商量下，看他是否乐意接受此实验？并坚决服从我的健康指导，严格遵守饮食计划呢？
-
梦蝶
发布于2007-02-23 23:58:06
-
并且要如实告诉他的一些健康状况、疾病史，比如是否有甲状腺问题？或荷尔蒙、或饮食无序、或精神上..........等等问题？
如果想达到预期效果的话，必须严谨操作。
-
梦蝶
发布于2007-02-23 23:59:21
-
如果严格操作的话，我敢保证6个月内帮助他减少脂肪，注意不是体重。保证他的肚子至少减小4英寸。
哈哈，太晚了，兔子与先生商量好，明天再答复我。
我撤了先！
[ 本帖最后由 梦蝶 于 2007-2-24 00:07 编辑 ]
-
大耳朵兔
发布于2007-02-24 07:15:12
-
谢谢梦蝶姐姐,我今天给他量尺寸,照照片
咱们每天监督他哈!!!!!
也不知道是基因遗传的缘故还是啥,据说刚毕业的时候才130多斤
后来我也不敢吹我是优秀的饲养员了!!!!!
-
xilinxu发布于2007-02-24 09:12:45
-
哈哈！！
-
梦蝶
发布于2007-02-24 17:06:55
-
那么兔子决定做实验了？先生也同意了吗？
-
大耳朵兔
发布于2007-02-24 17:46:50
-
同意啦同意啦!!!!!
姐姐说怎么办吧!!!!
-
梦蝶
发布于2007-02-24 18:00:05
-
好滴！好滴！（蒙古大夫开张喽！！！）
首先量下三围（净三围） ，尽管体重不是主要因素，也捎带秤一下。如果能找到肌肉测量仪，测试脂肪、肌肉百分比，那是最理想的了，但估计有些难度。
第二，让我了解下他的饮食习惯，食物构成，健康状况。。。。。哈哈，有些属于个人隐私的问题，单独跟我沟通即可。
第三，既往减肥经历？曾服用过哪些减肥药？效果如何？
第四，你提到他是否遗传肥胖？请告知他家族肥胖的资料，这样有助于判断是否属于遗传。
好，先告知上述所需信息，我再据此制定计划。
-
江南游子
发布于2007-02-24 20:24:31
-
有意思，搬个小板凳来听课
为了以后万一有一天变胖了做准备
-
大耳朵兔
发布于2007-02-24 21:09:59
-
对不起大家啦!!!!
数据出来啦!!!!
整个一肉墩子啊!!!!
由于春节假期刚结束
保持了下列这差不多的数据
胸围:111cm
腰位:105cm
臀围:110cm
身高:177cm
体重:也长啦,达到96kg
这两天都是我公公婆婆喂养的,和我关系不太大!!!!
不好意思姐姐,你看着办吧!!!
他精神上还基本正常!!!!
