It's one thing to want to get fit, but it's a whole other thing to actually do it. Going from couch potato to enthusiastic exerciser takes some serious motivation and a fitness plan that's easy to follow.

想要減肥是一回事，可真正采取行動(dòng)又是另一回事。從懶惰的沙發(fā)土豆一族變成充滿熱情的運(yùn)動(dòng)達(dá)人，需要強(qiáng)大的動(dòng)力以及一套簡(jiǎn)單易行的減肥計(jì)劃。

We went to celebrity fitness guru David Kirsch--the man behind the bodies of Heidi Klum and Anne Hathaway--to get his tips for getting your butt off the couch and working out. His simple plan will help you get toned, without having to morph into a total gym rat.

我們拜訪了明星減肥專家大衛(wèi)·克爾士（他可是名模海蒂·克拉姆和甜蜜公主安妮·海瑟薇美妙身材的背后功臣），看看他有什么建議能讓你從沙發(fā)里爬起來(lái)，開始鍛煉。他簡(jiǎn)單的減肥計(jì)劃能幫助你完成蛻變，而且不需要變成一個(gè)健身狂人。

Set Reasonable Goals

制定合理的目標(biāo)

The easiest way to discourage yourself is to set an unreasonable goal--there will be no way for you to hit it and you'll wind up getting frustrated and giving up. Kirsch recommends setting an obtainable goal, such as "I want to lose five pounds," or "I want to fit into my skinny jeans."

制定一個(gè)不切實(shí)際的目標(biāo)是最容易讓自己泄氣的——你根本沒(méi)有辦法實(shí)現(xiàn)它，而且只會(huì)讓自己越來(lái)越沮喪，最后放棄�？藸柺拷ㄗh大家制定一個(gè)可以實(shí)現(xiàn)的目標(biāo)，比如 “我想減掉5磅” 或者“我想穿上這條緊身牛仔褲”。

It's also important to be realistic about your time frame and the amount of exercise you do each day. Don't start off at two hours a day--you'll burn out. If you are not sure what you're doing, find a good trainer or training material to guide you.

為每天的運(yùn)動(dòng)時(shí)間和運(yùn)動(dòng)量做出一個(gè)合適的安排也非常重要。不要?jiǎng)傞_始就每天鍛煉兩小時(shí)，你很快就會(huì)累垮的。如果你不確定應(yīng)該怎么做，可以找一位好的教練或者看一些鍛煉教程，以此來(lái)指導(dǎo)自己。

Movement = Exercise

活動(dòng)=鍛煉

"You don't need to go to the gym to exercise," says Kirsch. The easiest way to start your new fitness routine is to incorporate exercise into your daily routine. When you get out of bed in the morning, before heading to the shower, do 15 knee bends, 15 lunges and 15 crunches. When you're making breakfast, do some isometric contractions: squeeze and release your abs, your butt, your thighs.

“你沒(méi)有必要去健身房鍛煉，”克爾士說(shuō)。要啟動(dòng)一項(xiàng)新的減肥計(jì)劃，最簡(jiǎn)單的辦法就是把它融入到你的日常生活中去。早上起床后別急著沖澡，先做15個(gè)屈膝運(yùn)動(dòng)，15個(gè)弓步訓(xùn)練和15個(gè)仰臥起坐。可以一邊做早餐一邊做一些肌肉收縮訓(xùn)練：收緊并放松你的腹肌、臀部和大腿。

Get your body moving with a 10 minute express workout--be it yoga or stretching or cardio--every day before work. If you start that way and build from that, you're more likely to stick with a program.

每天工作之前都讓你的身體做10分鐘的快速鍛煉，可以是瑜伽也可以是伸展運(yùn)動(dòng)或者有氧運(yùn)動(dòng)。如果你按照這樣的方法開始鍛煉，并且有所收獲，那么你堅(jiān)持下去的可能性會(huì)更大。

Find Time For Fitness

利用零碎時(shí)間減肥

Feel like there's no time in the day to squeeze in exercise? Kirsch says that any exercise is beneficial, no matter how little. The reality is that our lifestyles are conflicting and everyone has different physical needs for exercise. Ideally, you should be doing an hour of exercise a day, but if you can only find time for 10 minutes, then 10 minutes of focused training beats doing nothing.

感覺(jué)擠不出時(shí)間來(lái)鍛煉？克爾士說(shuō)任何的運(yùn)動(dòng)都是有益的，不管時(shí)間長(zhǎng)短。事實(shí)上我們的生活方式各不相同，每個(gè)人對(duì)于鍛煉的生理需求也不一樣。理想情況下，你應(yīng)該每天鍛煉1小時(shí)，但如果你只能鍛煉10分鐘，那這10分鐘專心鍛煉也比什么都不做要好得多。

Stay Focused

保持專注

According to Kirsch, the number one biggest mistake women make while exercising is not focusing on what they are doing. That means no more cell phone, no more magazines and no more TV while you are working out. You need to make the most of your time at the gym while you are there. Sitting on the treadmill and talking on the phone doesn't give you the exercise you really need. Whatever you are doing, focus. Connect your brain and your body so you can really focus on what you are trying to accomplish.

克爾士認(rèn)為，女性在鍛煉時(shí)犯的最大的錯(cuò)誤在于不夠?qū)Ｗ�。專注意味著在你鍛煉時(shí)不打手機(jī)，不看雜志也不看電視。你要最大化利用自己運(yùn)動(dòng)的時(shí)間。坐在跑步機(jī)上講電話可不會(huì)帶給你所需要的運(yùn)動(dòng)強(qiáng)度。不論你做哪種運(yùn)動(dòng)，保持專注。讓你的身心統(tǒng)一起來(lái)，這樣你才能真正專注于你想要實(shí)現(xiàn)的目標(biāo)。