7步養成鍛鍊的習慣

What works in the long-term is making exercise a habit. That’s their secret.

長期鍛鍊所需要的只是一種習慣. 這就是祕密.

1. Set your Goal.

What do you want to achieve?
* Bigger muscles?
* Less fat?
* More strength?
* More speed?

Exercising can be used for several means. Before you take a gym membership, start by setting a definite goal. What is it that you want? Don't try to achieve more than 1 thing at a time. Start with one goal. Once you have attained it, you can work towards a second goal.

1. 制定目標.

你想通過鍛鍊獲得什麼?
* 更強壯的肌肉?
* 變瘦點?
* 更有力量?
* 更有爆發力?

鍛鍊有這麼多種可能的目的. 在去健身俱樂部之前, 先設定一個明確的目標. 你想通過鍛鍊獲得什麼? 不要想着一次完成好幾個目標. 一個就好. 一旦你完成了, 再來下一個.

2. Set a Deadline.

Set a date by which you will reach your goal. Write your goal and deadline on a piece of paper and put it somewhere you can see it multiple times a day. A good place would be on your nightstand. Look at it on waking up and before going to bed. This will act as a constant reminder of your goal.

2. 設定最後期限

設定一個你希望在這一天前完成你的目標的日子. 把你的目標和這個日子一起寫在一張紙上, 並且把它放在一個你能一天看見好幾次的地方, 比如說, 你的牀頭. 這樣醒來之後和睡覺前都可以看見. 它將持續地來提醒你.

3. Make a Plan.

Once you have set your goal, you must back it up with a plan.
* Which exercises will you perform?
* How many sets and reps will you do?
* How many times a week will you go the gym?

3. 做計劃

一旦設定目標, 那麼就開始定計劃.
* 你希望做什麼鍛鍊?
* 希望用什麼設施?
* 打算一週鍛鍊幾次?

4. Exercise First Thing in the Morning.

When you’ve just had a tough day at work, it can be hard to train for another hour at the gym. A solution is to exercise first thing in the morning:
* Wake up early
* Eat breakfast
* Prepare the stuff you need for work
* Go to the gym

One hour later, you’re another step closer towards the achievement of your goal. And you have your whole day to do whatever you need to do.

4. 早上鍛鍊.

勞累了一天之後, 在去鍛鍊一小時就會比較困難. 所以, 一個解決方案就是在早上鍛鍊.
* 早起.
* 吃早飯.
* 把上班要用的東西準備好.
* 去健身.

這樣,一小時之後, 你又向着你的目標邁進了一步. 之後的一天, 做你應該做的工作.

5. Stick to your Plan.

This is something I experienced on numerous occasions. The days you don’t feel like exercising, are often your best days. Maybe it’s the mind-body connection: the body says no, but the mind says go. Thus the body eventually says go too. I don’t know.

5. 堅持你的計劃.

不管發生什麼, 我總是堅持我的計劃. 那些你不太想去鍛鍊的日子, 可能就是最適合鍛鍊的日子. 可能你的身體告訴你”不去”, 但是你的大腦告訴你”去”, 最終,身體也會說”去”.

Whatever it is, when it’s the day to train, it’s the day to train. Make no excuses, go the gym. If you don’t feel 100% healthy, still go the gym, but train at a lower intensity. The fact that you’ve been there, is more important than the quality of your training. And as I wrote above, sometimes it can turn out into one of your most productive workouts.

無論怎樣, 該鍛鍊的日子, 你就該去鍛鍊. 不要找藉口, 去鍛鍊吧. 可能你感覺你並不是百分之百的健康, 但是最好還是去鍛鍊, 你可以適當調節你鍛鍊的強度. 在就比不在好, 無論效果如何.

The more you exercise, the more you build the habit. Stick to your plan.

你鍛鍊地越多, 你鍛鍊的習慣就越深. 所以, 堅持你的鍛鍊計劃.

6. Train With Someone Who Has The Exercise Habit.

If you’re training partner quits, you’ll probably end up quitting too. But if your training partner hangs on, you’ll take it as a challenge.

6. 和有鍛鍊習慣的人一起.

如果你的夥伴退出了,你也可能也會退出. 但是如果他堅持, 你很可能就會堅持下去.

Next time you go the gym, look around you. Look at the people who exercise. Find someone who is serious with his training. Take the initiative: ask him if you can train with him. If you choose the right person, he’ll accept your request. Most people know that getting into exercising is not easy, they know because they’ve been there.

在你再去健身的時候, 找找看身邊有沒有人能認真地對待鍛鍊. 邀請他一起來鍛鍊. 如果你找對人了, 他應該會接受你的邀請. 大多數人知道能堅持鍛鍊不容易, 因爲他們曾經嘗試過.

7. Be confident.

You can achieve whatever you want, if you believe that you can do it. Having a clear goal and a plan will already arm you with self-confidence.

7. 自信

如果你相信你能做到, 那麼你就能做到. 一個清晰的目標和完善的計劃將幫助你並且增強你的自信.

Know that it will take 30 days to build the exercise habit. During the first 30 days you’ll need to push yourself to the gym. After 30 days it will become easier: the habits starts to take over, pushing you the gym.

記住, 養成一個習慣需要30天. 所以, 在前三十天你要儘量強迫自己去鍛鍊. 這樣30天之後你就會覺得比較容易.

Write this next to your goal and deadline: “If they can do it, I can do it”.

把這句話寫在你的目標和最後期限後面.“人可爲之, 吾亦可爲”。