12个简单方法让你重拾健身爱好

如果过去这几周里，你唯一的身体锻炼就是因为恨自己太懒而“啪啪啪”地抽自己大嘴巴，那么现在你可以原谅自己，把目光朝前看了。我们近日采访了一些瘦身专家和私人训练师，看他们对收假结束后打算恢复锻炼的人有什么好的建议。现在就来看看怎样在新年决心消磨殆尽前养成早起和健身的习惯。

1.别看将来看现在

健身的人都有一个理想的健身目标——比如希望我能穿进多大号的裙子，体重能减到多少斤，或者是单纯地能举起多少磅数，然而他们却毫不欣赏自己的身体现在的样子。加州橘子郡的认证私人训练师乔尼•斯特劳斯建议道，在开始健身的时候，不要过度痴迷所谓的“问题区域”，而是要带着积极的态度健身。你可以写张单子概括一下“我现在最喜欢自己的五个地方”。斯特劳斯表示：“你想变成什么样的人并不重要，重要的是你要喜欢现在的自己。因为有的时候就算人们实现了他们的目标，他们也依然也不欣赏那时的自己。”

2． 自拍

为了准确追踪进度，你可以先确定一下起点，再决定目标。斯特劳斯建议，你可以记录一下自己的身体数据，并且自拍几张照片，这样你就能随时了解自己的健身进度了。你可以穿上运动胸罩和短裤（泳衣什么的也行），然后用手机全方位地给自己的身体拍一段视频。你也可以利用截图功能把视频转换成静态图片。每两到四周利用这种方法查看一下自己的进度。另外，你也可以用卷尺量量自己的肱二头肌、腰围、臀围、胸围、腿围什么的。哪怕有几周体重没有下降，你也能通过这种方法看看自己是不是瘦了几寸。

3.先制定一个小目标

你说你从万圣节前一周开始就没有举过铁了？那还是悠着点儿吧。曾在Weight Watchers公司担任品牌宣传主管多年的减肥专家、认证私人训练师莉兹•约瑟伯格指出：“很多人在很长时间不锻炼之后，经常喜欢一下子就恢复到几个月以前的训练量，这样是很不可取的。”第一周你应该循序渐进地恢复运动量，先给自己定一个小目标。比如你可以做十分钟的健身操，或是至少有三天通过散步来锻炼。“这有助于建立行为模式，养成必要的习惯。”

4.一次一个小改变

在你打算健身的第一周，你要提前做好日程规划，对生活习惯做出一些适当的改变。比如在星期日的晚上，你至少要把第二天要穿的健身装备拿出来，然后把闹钟设定提前30分钟，争取周一早点起床。约瑟伯格表示：“要想让改变持续下去，你就要把起步标准定得低一些，慢慢改变你的行为模式。”她甚至不建议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准备好，第二天早点起床就行了。然后周二早晨穿上运动服装，跟着DVD做十分钟的健身操足矣。

另外，每天你还可以写下五条关于如何度过健康的一天的注意事项。斯特劳斯指出：“文字的效用是非常强大的！”你的单子上可能写着不要喝碳酸饮料、多吃蔬菜、今天要走30分钟的路、每天爬楼梯、多喝水之类的提醒。总之这些注意事项应该是小事，且具有可操作性，这样你每天都可以获得一个小胜利，从而也就会对健身更有热情。

5．一日之计在于晨

养成早起锻炼的习惯跟培养其他习惯并没有什么区别，只是需要努力和专注。你可以试试约瑟伯格的这些建议：首先，你可以把咖啡机的时间设定在第二天起床的时候，并且提前一早准备第二天的午餐，或是让你爱人帮忙做午餐；选好第二天早晨要跟着哪套DVD做操；提前一晚准备好明天工作要穿的衣服。此外你也可以考虑买几瓶干洗的洗发剂，这样早上运动完之后，你就可以省下一些洗澡的时间。另外，你每周都应该提前看看下周的日程安排，以便相应地规划自己的健身时间。比如如果某天早上有晨会的话，你就应该知道，那天早上应该是锻炼不成了。像这样提前准备和提前规划，可以省下很多为怎样练、穿什么、吃什么而烦恼的时间，把宝贵的时间真正用在健身上。

6.克服对健身房的恐惧

很多人对健身房都有一种莫名的恐惧。如果你体重超标得比较厉害，或是以前从没去过健身房，你就总会觉得别人都在盯着你或笑话你。对此，斯特劳斯表示：“大多数时候，健身房里的每个人都只关心他们自己，哪怕是你看到的身材最健美的那个家伙也是如此。”你可以先做一些有氧运动让自己进入状态，或者在比较安静的区域做做力量，或者找一个人少的工作室自己先练练。你也可以让健身房的私人训练师帮你上手一些设施，以确保你能正确地使用它们。

7.别把失败当回事

不论是做生意、人际关系、健康饮食还是健身，你在做任何事的过程中都不可能完全避免犯错或挫折。谁的生活都不免有一团乱麻的时候，你的生活也可能会暂时脱离正轨。不过斯特劳斯表示：“每个人都有摔跤的时候，这也是一种人生经历，你应该预料到这种事的发生。但你能否将健康的饮食和健身习惯坚持下去，那就要看你在摔倒后是爬起来继续前进，还是以此为借口自暴自弃了。”就像对待工作中遇到的问题一样，你应该分析其原因，并且采取行动，确保它不会再次发生。

8.小心第三周

很多人在新年信誓旦旦定下的决心往往到了第三或第四周就会消退。所以约瑟伯格表示：“你从一开始就应该意识到，你的决心到了这个‘危险时段’就会动摇，所以到了这个时期，你就应该犒劳一下自己，给自己一些坚持下去的动力。”比如买一套新的健身装备、学一套新健美操、在健身房报一节新课、下载一些新歌、买双新鞋，或是做个按摩美甲什么的。“只要度过了这段动摇期，你的这些健康习惯就会进一步得到巩固，渗透到生活的一点一滴中。

9.别只看称上的数字

约瑟伯格表示：“我建议把‘减肥’和‘锻炼’两个概念分开。”你应该为减肥以外的好处锻炼，比如锻炼能让你更有精力、更快乐、更冷静，还能提高睡眠质量。“我认为如果你在锻炼时脑子里总是想着减肥，那就太折磨人了，尤其是刚开始健身的时候。”

悉尼的一位运动生理学家比尔•苏卡拉建议道，当你不想锻炼的时候，不妨想想运动时或运动之后的感觉有多爽。“如果你能将运动以及运动所带来的快乐联系起来，你就更容易将健身的习惯坚持下去。”

10．找一项能坚持的运动

健身专家和医生们经常说，“最好的锻炼”就是你喜欢并且能坚持的运动。如果你不喜欢像在新兵营一样拉体能，或者你也不喜欢每周一次的瑜伽课，那就不要勉强自己，你可以选择一门自己乐于在人前“炫技”的运动。可以是舞蹈课、动感单车、脱胎于芭蕾舞的柔韧运动，也可以是简单地跟朋友走走路。总之，运动的过程应该是令人愉悦的。约瑟伯格表示：“在开始运动时，你要仔细想想，这次要怎样做才能坚持下去，而不是像上次一样半途而废。”

11．养成新习惯

如果你已经养成了一些健身习惯——不管是每周早起了几天，还是哪怕不想去健身房但依然坚持去了，总之，这些习惯会让你更容易成功。苏卡拉指出：“健身的挑战有75%在于习惯。”一旦你的心理建设做好了，让你的身体跟上你的意图就容易得多。

12．为自己健身

约瑟伯格表示：“如果你是因为答应了其他某个人才来健身——比如你的丈夫、孩子、老板、朋友等等，你有可能会坚持下去。但主动权毕竟在你手里，你总是能跟自己谈判的，慢慢你可能也就没有什么健身的热情了。”所以如果你如果某天早上因为睡懒觉而没有锻炼，最好当天再挤30分钟的时间补回来。约瑟伯格表示：“我见过有些人错过了一次锻炼，然后就把它当成借口，以后再也不锻炼了。所以你要把它放在你的日程安排里，不管是当天补上，还是在本周的某一天。”这也是约瑟伯格的客户最常出现的问题之一。健康是自己的事，你一定要为了自己而健身，就像你对待工作、家庭和朋友一样。你不想让生活中对你抱有厚望的人失望，那么为什么要让自己失望呢？（财富中文网）

译者：朴成奎

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?