年度體重最高點將到來，你需要這份“一個月恢復體型”建議

新春佳節就在眼前，每逢佳節胖三斤魔咒牢不可破。與其在家庭聚會時不敢放開吃美食，不如提早做好減重準備。這是一份來自英國健身減肥達人在歐美“春節”——聖誕節過完後給羣衆的一個月恢復體型建議，先閱讀參考一下，也許節後會有用呢？

It's January. Christmas festivities are firmly behind us. You're probably feeling that the only thing that's lost weight over the last month is your bank account. I once read that the average amount of weight gain in the UK over Christmas is half a stone. Given the type of foods we traditionally consume over the period, in combination with what is usually a marked drop in exercise frequency, it's pretty safe to say that this weight gain is going to be comprised almost entirely of fat.

已經一月了，聖誕節已經離我們遠去了。可能你會感覺，上個月唯一縮水的，只有你的銀行賬戶餘額了。我瞭解到，英國民衆在聖誕節平均會增重半英石（約6.35斤）。按照聖誕節傳統飲食種類以及驟減的運動頻率來看，可以說在這期間所體重秤上增加的數字都是由脂肪組成的。

Now you want to shift that weight. But how? Well, it's commonly accepted that it takes us around 14 days to ingrain a new habit or behavior. On that assumption, I've designed a simple to follow program that will help you get back into shape after the festive season. It lasts for a month: in the first fortnight, you concentrate on your workout habits, in the second fortnight, you try to improve your lifestyle.

那麼體重的增加已經不可避免了，怎麼辦呢？我們都知道，一個好習慣或者好行爲的養成大約需要14天。基於這個假設，我設計了一份易於操作的鍛鍊計劃，讓你在節後能恢復體型。這個計劃會持續一個月：在前兩個禮拜，你需要關注於鍛鍊習慣的養成，第二個兩禮拜中，你努力去改善生活習慣 。

Weeks 1 & 2: The Workout

第1&2周：健身

This program is comprised of three workout days, two activity days and two rest days.

這個計劃每週包含3個健身日，2個活動日以及2個休息日。

The training days are split into upper body resistance, lower body resistance, and high intensity Cardio. This ensures you get the metabolism-boosting benefits of resistance training, the all-round fitness improvements that come with cardio training, and spend a good deal of time in the 'fat burning' zone with the low intensity activity.

鍛鍊日進行的練習將包含上半身重量訓練，下半身重量訓練以及高強度有氧訓練。這樣能保證新陳代謝以及全方位的身體素質的提高，並且能讓你在進行低強度的訓練時也能有效燃脂。

這是一週鍛鍊清單：

• Monday: Upper Body

• Tuesday: Activity

• Wednesday: Lower Body

• Thursday: Activity

• Friday: High Intensity Cardio

• Saturday: Rest

• Sunday: Rest Upper Body

• 週一：上半身重量訓練

• 週二：活動日

• 週三：下半身重量訓練

• 週四：活動日

• 週五：高強度有氧訓練

• 週六：休息

• 週日：休息/上半身訓練

上半身鍛鍊建議：

• 3 x 10 Barbell Bench Press / Machine Chest Press (Chest)

• 3 x 10 Bent Over Barbell Row / Lat Pull Down (Lats)

• 3 x 10 Military Press / Machine Shoulder Press (Deltoids)

• 3 x 10 Upright Row / Machine shrug (Traps)

• 2 x 10 Bicep Curls(Biceps)

• 2 x 10 Tricep Pull Downs (Triceps)

• 3 x 10 槓鈴臥推/ 胸肌器械練習（胸肌）

• 3 x 10 俯身槓鈴划船/ 背肌下拉（背肌）

• 3 x 10 軍事肩推/ 三角肌器械練習（三角肌）

• 3 x 10 槓鈴直立上拉/ 器械聳肩（斜方肌）

• 2 x 10 肱二頭肌彎舉 （二頭肌）

• 2 x 10 三頭肌下拉（三頭肌）

下半身鍛鍊建議：

• 4 x 12 Barbell Squat / Leg Press

• 4 x 12 Deadlift / Machine Hamstring Curl

• 4 x 12 Step Ups (onto a bench or box). Weighted if currently training, bodyweight if new to exercise

• 4 x 12 槓鈴深蹲/ 腿推舉

• 4 x 12 硬舉/俯臥腿彎舉

• 4 x 12 長凳或箱子登階 根據健身能力調節強度

高強度有氧訓練建議：

• 10 x 100m sprints on Concept2 rowing machine

• 30 second high and low intensity intervals on a treadmill x 6

• One minute plank followed by 5 burpees, x 3

• 10 x 100m 划船機衝刺

• 6組30秒高低強度交替跑步運動

• 3組 一分鐘平板支撐接5個波比跳

Activity Days:  These are days where you stay active but don’t actually do anything so vigorous that you would consider it a workout. The aim here is to keep the heart rate in the fat burning zone to get rid of the extra calories. The fat burning zone is approximately 60-70pc of your maximum heart rate (which can be roughly calculated by subtracting your age from 220).In the fat burning zone, 85pc of the calories you burn will be from fat. Activities such as walking, cycling, swimming and dancing are great choices.

活動日：在活動日裏可以做一些強度低於鍛鍊日的活動。活動的目的是爲了把心跳保持在燃脂的範圍內以避免多餘卡路里的攝入。燃脂心率大約是你的最大心率的60%~70%（計算方式是用220減去你的年齡）。當保持燃脂心率時，你消耗的卡路里有85%來自脂肪。像走路、騎車、游泳和跳舞都是不錯的選擇。

Weeks 3 & 4: Lifestyle Changes

第3 & 4周： 生活方式轉變

While continuing with the above workout, it's now time to focus on making sure your nutritional intake is in order. Let’s keep things simple. Here's 10 rules to ensure that you are on the right track:

在保持以上運動的同時，現在要注意保證正常的營養攝入。簡單來說，這裏有10個你需要遵循的規則：

1. Empty the shelves of all the festive goodies.

2. No Alcohol.

3. Go For Colour.

4. Stay Hydrated.

5. Treat Each Day As A Journey.

6. Keep Protein Intake High.

7. Eat a Lot of Fat.

8. Avoid Simple Sugars.

9. Food Timing.

10. Plan Ahead.

1. 清理你的節日食物囤積

2. 不要飲酒

3. 增加食物顏色種類

4. 多喝水

5. 根據每天活動量調整飲食

6. 保證較高的蛋白攝入

7. 多吃一些健康脂肪

8. 減少精細碳水攝入

9. 注意進食時間

10. 做好計劃