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 enthusiastic¹ exerciser takes some serious motivation and a fitness plan that's easy to follow

想要减肥是一回事，可真正采取行动又是另一回事。从懒惰的沙发土豆一族变成充满热情的运动达人，需要强大的动力以及一套简单易行的减肥计划。

We went to celebrity² fitness guru David Kirsch--the man behind the bodies of Heidi Klum and Anne Hathaway--to get his tips for getting your butt³ off the couch and working out. His simple plan will help you get toned, without having to morph into a total gym rat。

我们拜访了明星减肥专家大卫·克尔士(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)，看看他有什么建议能让你从沙发里爬起来，开始锻炼。他简单的减肥计划能帮助你完成蜕变，而且不需要变成一个健身狂人。

Set Reasonable Goals

制定合理的目标

The easiest way to discourage yourself is to set an unreasonable⁴ goal--there will be no way for you to hit it and you'll wind up getting frustrated⁵ 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."

制定一个不切实际的目标是最容易让自己泄气的——你根本没有办法实现它，而且只会让自己越来越沮丧，最后放弃。克尔士建议大家制定一个可以实现的目标，比如 “我想减掉5磅” 或者“我想穿上这条紧身牛仔裤”。

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。

为每天的运动时间和运动量做出一个合适的安排也非常重要。不要刚开始就每天锻炼两小时，你很快就会累垮的。如果你不确定应该怎么做，可以找一位好的教练或者看一些锻炼教程，以此来指导自己。

Movement = Exercise

活动=锻炼

"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 crunches⁶. When you're making breakfast, do some isometric contractions⁷: squeeze and release your abs, your butt, your thighs⁸。

“你没有必要去健身房锻炼，”克尔士说。要启动一项新的减肥计划，最简单的办法就是把它融入到你的日常生活中去。早上起床后别急着冲澡，先做15个屈膝运动，15个弓步训练和15个仰卧起坐。可以一边做早餐一边做一些肌肉收缩训练：收紧并放松你的腹肌、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。

每天工作之前都让你的身体做10分钟的快速锻炼，可以是瑜伽也可以是伸展运动或者有氧运动。如果你按照这样的方法开始锻炼，并且有所收获，那么你坚持下去的可能性会更大。

Find Time For Fitness

利用零碎时间减肥

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。

感觉挤不出时间来锻炼？克尔士说任何的运动都是有益的，不管时间长短。事实上我们的生活方式各不相同，每个人对于锻炼的生理需求也不一样。理想情况下，你应该每天锻炼1小时，但如果你只能锻炼10分钟，那这10分钟专心锻炼也比什么都不做要好得多。

Stay Focused

保持专注

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 treadmill⁹ 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。

克尔士认为，女性在锻炼时犯的最大的错误在于不够专注。专注意味着在你锻炼时不打手机，不看杂志也不看电视。你要最大化利用自己运动的时间。坐在跑步机上讲电话可不会带给你所需要的运动强度。不论你做哪种运动，保持专注。让你的身心统一起来，这样你才能真正专注于你想要实现的目标。