爱华网辞职后，我帮助了无数人改善他们的生活，唯一的秘诀就是“坚持”。我希望这也能给你带来帮助。这篇文章主要是对一些方法规律的总结，我称之为“健康生活的操作流程”。“流程”是用来描述一系列具体的完成既定目标的指示。坚持不懈地走好每一步，一定能为你打造出一条完美的前途。
我们现在就开始吧。
饮食方面：
* 每3-4小时进餐一次。这样可以保持血糖稳定。稳定的血糖很关键，它能把你的身体打造成一台脂肪消耗机。体内的新陈代谢如同营地的篝火，如果想持续保持旺盛的火力，你就要不断给它补给木头和柴火。
* 千万不要让自己感到饥饿！这样做有很多原因，不仅是让你的血糖保持稳定，让代谢旺盛，而且，饥饿的你绝不会想出好点子！
* 食用复合碳水化合物。提纯或单一的碳水化合物会让你的血糖达到我们并不希望的峰值。要吃全麦面包而不是白面包，要吃全麦而不是普通的面食，要吃粗谷粮而不是细谷粮等等。
* 食用高蛋白！诸如鸡肉、鸡蛋和鱼等高蛋白食品与生活密不可分。大豆、坚果、豆类和扁豆也是不错的选择。
* 多吃蔬菜! 吃蔬菜从来不嫌多！我常说“凡事要适可而止”，但蔬菜不算在内哦！
* 水果是大自然赐予的甜点。你如果想找点甜食，那就吃水果吧。你会发现你开始与垃圾食品毫不沾边拉！
* 要饮足够的水。没有必要过量饮水，在每顿饭和每顿饭之间都喝上一杯水就行，这是身体的呼唤。
* 睡前2-3小时不要进食。如果一定要吃，那就吃点富含蛋白质的点心好啦。
* 不要吃的太撑。正确吃法是吃到自己觉得舒服就行了。吃到饭后能做下运动的程度就可以了。
* 吃的时候细嚼慢咽。吃到自己感到舒服的最好的方法就是细细品味每一口。吃得越慢，你就会觉得吃的越饱。在吃好20分钟后，自己才会意识到已经吃饱。我们认为需要吃这么多，但其实并不需要这么多！
* 没有所谓完美的饮食！ 没有什么饮食是完美无缺的。我们并不是机器人！但记住：事在人为！如果你现在的饮食不健康，那么请下次改善！只要改了就行！每餐都是一次健康的选择和权衡，不同选择带来的结果完全不同。你的身体从不撒谎！
* 我感到饿了吗？还是我想通过吃来换一下感觉？不妨在吃之前问自己这样一个问题。如果答案是肯定的，那么你就吃的理由就是错误的了！生理上的饥饿是逐渐产生的，而心理上的饥饿是瞬间显现的。
* 选择能让你感觉良好的食物。这是什么意思呢？和其他人一样我也酷爱冰激凌和小点心。但我不喜欢吃完后的那种感觉—疲劳、反应迟钝、注意力不集中等等。相反，我们应选择那些能让你在吃前、吃时和吃后都能感觉良好的食物。你绝对不会后悔作出了健康的选择！
运动方面:
* 每周进行4次至少30分钟的运动。对运动项目没有严格的要求。篮球、慢跑、举重、卧推等等都可以。如果你没有特别的目的，那只要动起来就行！
* 两天法则！决不能连续2天不运动。可以一天不运动，但后一天就绝对不行！
* 不要产生“运动逃避症”。有阵子我不想洗衣服，我称之为“洗衣逃避症”。这样的想法产生之后，我会找这样那样的理由逃避洗衣服，直到最后我不得不去洗。结果发现洗衣服并没有我想象中的那样糟糕！千万不要让这种逃避的想法发生在你身上。遵守两天法则！
* 不要老想到了某个时间才运动。随便找个时间运动就行！
* 让运动变得妙趣横生！听听音乐；加入健身俱乐部；诸如此类的。小贴士：如果你和我一样酷爱边运动边听音乐，那么运动时只听那些你喜欢的音乐。我就是这么做的。
* 把注意力集中到你想要的那种感觉上。运动总能让人感到精力充沛。而运动前疲劳的感觉往往会让人放弃运动！记住：运动会让你活力百倍。想打起精神？继续运动吧！
积极的运动和健康的饮食是高质量生活的重头戏！ 如果在盘算改进食物质量、办张健身会员卡或是请个健身教练，不要犹豫这样的花费！
沃伦 巴菲特说得好：“最好的投资对象就是你自己！”
如果你能坚持遵循这些法则，就一定能塑造完美的自我！
The Healthy and Fit Algorithm EDITOR’S NOTE: THIS IS A GUEST POST FROM ADAM GILBERT OFMYBODYTUTOR.COM.
Since I’ve quit my job, I’ve helped countless people change their lives for the better via one word: Consistency. And I want to help you too!
My idea for this post was to make a rule based post. Call it the healthy and fit algorithm. In the most general sense, an algorithm is a set of detailed instructions which results in a predictable end result.
Follow them consistently and you’ll be well on your way to getting in shape!
Remember: Getting in shape is about 3 things. Eating right. Exercising. And doing those two things consistently! Of course, that’s easier said than done but it’s the truth. Getting into shape is not rocket science!
Let’s get right into it.
Food:
Eat every 3-4 hours. By doing this you’ll keep your blood sugar stable which is the key and also turn your body into a fat burning machine. Think of your metabolism like a camp fire. If you don’t want a camp fire to burn out, you have to constantly add wood and logs to it.Never let yourself get hungry! This serves many purposes. It keeps your blood sugar stable, keeps that fire burning, but also when you’re very hungry it’s extremely hard to make good decisions!Eat only complex carbs. Refined and simple carbs will spike your blood sugar which is exactly what we don’t want. Eat whole wheat bread instead of white, whole wheat pasta instead of regular, brown rice instead of white, etc.Eat lean proteins! Depending on your lifestyle stick with proteins like chicken, eggs, and fish. Beans, nuts, legumes, and lentils are also awesome choices.Veggies! You can never have too many vegetables. I say everything in moderation. Even moderation. Not with veggies!Fruit is nature’s candy. Eat fruit when you are craving something sweet. You’ll be amazed at how little you miss junk food!Drink lots of water. No need to get obsessive but try to drink a glass of water with each meal, and in between every meal. Your body will love you for it.Don’t eat 2-3 hours before bedtime. And if you must – make it a protein rich snack.Don’t eat until you’re stuffed. Instead, eat until you’re satisfied. You should feel like you can exercise right after you eat.Eat slowly. The best way to eat until you’re satisfied is to savor every bite. The slower you eat the more full you’ll feel. It takes 20 minutes for our brain to realize we’ve eaten. We don’t need nearly as much food as we think we do!No such thing as perfection! No one eats perfectly. We’re not robots! Remember: It’s what we do most of the time that generates most of our results! If you eat unhealthy make your very next meal healthy! No big deal. Just make that U-Turn! Every meal, every healthy choice, every compromise, really and truly makes a difference. Your body never lies!Am I hungry? Or am I eating to change the way I feel? Ask yourself this before you eat. If the answer is yes, you’re eating for the wrong reasons! Physical hunger comes on gradually. Emotional hunger comes on suddenly.Focus on eating foods that make you feel good. What does this mean? I like ice cream and cookies as much as the next guy. But I hate how it makes me feel afterward. Tired, lethargic, unfocused, etc. Instead, focus on foods that make you feel good before, during and after you’re done. You’ll never regret making a healthy choice!Exercise:
Do it 4 times per week for at least 30 minutes. Seriously, doesn’t matter. Basketball, jogging, weights, push ups, etc. Unless you have a specific goal just make sure to get it done!The two day rule! You can’t miss 2 days of working out in a row. You can skip one day. But not the next!Don’t let the “Exercise Monster” build up. When I don’t do laundry for a while it becomes what I like to call the ‘Laundry Monster’. It builds up in my mind and I avoid doing it at all costs. Until finally, I have to. And it’s never as bad as I think it’ll be! Don’t let it happen to you. Follow the two day rule!Don’t focus on exercising at a certain time. Just focus on making time to exercise!Make it fun! Listen to music; join a nice gym; etc. Bonus: If you love working out with music as much as I do, only listen to your favorite music while you workout. I’ve actually exercised just to listen to my music.Focus on how you want to feel. We always feel energized after we workout. Yet, we usually skip exercise when we’re feeling tired! Remember: Exercise will give you energy. Want more energy? Exercise more!Exercise and eating right pays off big in your quality of life! If you need to spend extra money on groceries, a gym membership, trainers, etc., do it!
Warren Buffet said it best. “The best investment you can make is in yourself!”
And if you’re able to follow these rules consistently you’ll be well on your way to getting in shape!
This post was written by Adam Gilbert of MyBodyTutor.com.
http://www.360doc.com/myindex.aspx(2016/04/29/雨霖转载/编辑/收藏）
