I’ve spent the past year losing 80 lbs and getting in shape. A lot of people have been asking me how I did it; specifics like what diet I was on, how many times a week I worked out, etc etc. So I thought I’d just answer everyone’s questions by giving you guys step by step instructions on how you can achieve everything I have… IN JUST 4 EASY STEPS! Ready? Here we go!!!

我在过去一年中持续减肥80磅（约72.6斤）并进行塑形。很多人问我是如何做到的，具体如我怎样均衡饮食，一周进行多少次锻炼，等等。我想通过介绍每一个步骤来回答所有的提问。。。其实总共

4个简单的步骤。准备好了么？我们一起来看看！！！

1.)

NO BEER

戒啤酒

This is a big one, and one that you’ve probably heard before. Every time you drink a beer, it’s like eating seven slices of bread. That’s a lot of bread!

这是重要的一大点，你以前可能也听说过。每次你喝一瓶啤酒，就相当于吃了7片面包。那已经是相当多的面食了！

2.)

PORTION CONTROL

比例控制

This is especially true when you go out to eat at restaurants. A good trick to do is when your meal comes, cut it in half and right away ask for a takeout container, so that you can save the rest for later — and even better, if you start your meal out right by ordering lean meats and veggies, you’ll slim down in no time!

当你去外面餐馆用餐时这条特别适用。一个诀窍是当你的食物上桌后马上分出一半的分量要求打包，这样那另一半就能留到之后吃——做得更好一点的，如果你在外面吃饭点的菜是瘦肉和蔬菜，那你立马就能瘦下来！

3.)

HAVE YOUR HEART BROKEN

自我伤心

And not just broken; shattered. Into itsy bitsy tiny little pieces, by a girl who never loved you and never will. Join the gym at your work. Start going to the gym regularly, and even though you don’t know that much about exercise and you’re way too weak to do pretty much anything but lift 5 lb weights and use the elliptical machines with the old people, do it until your sweat makes a puddle¹ on the floor. Then go home and go to bed early and the next day do it again. And then again. And then again.

不仅仅是伤心而是心碎如屑。一个永不会爱上你的女孩会给予这种体会。工作间隙去健身房锻炼。开始定期进行健身即使你不甚了解如何锻炼且在开始的时候因为太过虚弱只能举起5磅重或使用老人家才用的踏步机。坚持住直到汗水能在地板上聚集成小水洼，然后回家早早睡觉以便第二天再来一次。再一次，不断地来。

Listen to storie s of your ex-girlfriend fucking around with gross and terrible people, stories from your friends who think they are doing you a favor. Go to the gym and make more puddles² of sweat. Buy books. Learn about different muscle groups and how they work together. Start eating healthy. Learn about nutrition. Plan out your week of meals. Try to forget her.

听听你的前女友与猪朋狗友厮混的事情，也听听来自那些觉得在帮你的朋友的事情。去健身房流更多的汗。买点书。学习不同的肌肉群，了解它们是怎么协同工作的。开始吃得健康。学习营养学。计划你一周的饮食。试着忘掉她。

After work one night, go up up up all the way to the top floor of the parking garage and walk all the way to the back. Look out at the twinkling lights of the skyscrapers³ of downtown Los Angeles and think about how every single one of those office lights represents a person. Try to imagine how they feel. What they’re doing right then; if they miss someone special, if they wonder if someone special misses them. Then realize that most of those lights are probably shining into offices with no one in them except for a custodian⁴ or two. Realize you are alone, that you are staring at no one. Turn your collar up against the cold and drive home to a meal of a single chicken breast and steamed vegetables. Go to sleep. Go back to work. Go to the gym. Sweat.

下班后的某个晚上，一直走到停车场的顶层，一直走到背面。凝视洛杉机市中心里摩天大楼中闪烁的点点灯光，想着这每一个灯光是怎么代表了一个人的。试着想象他们感觉怎么样。他们那个时候正在做什么呢；他们是否在思念那个人特别的人，是否在想那个特别的人会不会思念自己。然后突然意识到大部分的灯光可能就是除了一两个监管人以外没其他人的办公室里照出来的。意识到你独自一人，并没有凝望任何人。立起你的衣领抵御寒冷，驾车回家，吃片鸡胸肉配水煮蔬菜。然后睡觉，工作，去健身房，流汗。

Buy a scale. Pick a goal weight. Imagine the goal weight as a shining beacon⁵ on a hill. You are at the bottom, in the dark. Talk to her at work. Notice the awkward way she walks in high heels and her goofy smile when she looks over at you. Feel something clench⁶ inside your chest. Think about the gym and what muscle groups you are going to work that night.

买个秤。选择一个目标体重。把目标体重想成是一座山上的灯塔。你现在正在山脚，在黑暗之中。在工作的时候和她讲话。注意到她穿高跟鞋走路糟糕的样子还有她上下打量你时那蠢蠢的傻笑。那天晚上你可以想想去健身房要锻炼哪组肌肉群。

Get on the treadmill⁷. Push yourself to level 3, then level 4. Then 6. Run so fast you feel like you are going to die. Hit level 10. Pray for death. Think of how bad she makes you feel. Find the strength to keep going.

在跑步机上把自己推上等级3，然后等级4，等级6。加速跑到感觉自己快死了。终于达到等级10你也差不多完蛋了。想想她让你有多惨从而找到坚持下去的动力。

Late one night, make the mistake of looking at her Facebook and Instagram posts. Feel lower than you ever thought possible. Unfriend her and try to forget what you’ve seen. She is doing things with other people that you asked her to do with you. She is having a great time without you, and you are wasting your life listening to Taylor Swift on repeat and making sweat puddles on a gym floor.

某晚深夜不争气的看到她在Facebook和Instagram上写的话，感到无比的消沉。取消关注她并尝试忘记所有看到的一切。她和其他人做了你要求她对你做的事。没有你她正在享受一切而你正在浪费生命反复聆听Talyor Swift并继续在健身房地板上挥汗如雨。

Watch as your life shrinks down to four things: 1.) work, 2.) the gym, 3.) the food you eat, 4.) sleep. She wears the necklace you bought her and tells you that she got it “from someone who’s really special”. That night you discover that Slayer⁸’s “Angel of Death” might be the perfect song to do squats⁹ to.

当你的生活压缩剩这四样东西的时候再来看看：1.）工作，2.）健身房，3.）你吃的东西，4.）睡觉。她戴着你送她的项链然后告诉你这是她从“某个非常特别的人那里”得来的。那天晚上你可能会发现Slayer的“死亡天使”是做深蹲的最佳曲目。

Start to make friends at the gym. Vince and you spot each other on Wednesdays; Chase and you spot each other on Fridays. You used to look down on bro nods and fist bumps — but since that’s how gym rats communicate, that’s become the language you speak most often. Work, Gym, Food, Sleep. Over and over. More sweat puddles. More fist bumps. You run hundreds of miles and lift thousands of pounds.

尝试在健身房找到伙伴。你和文森在每周三互飚，然后每周五转为同蔡斯为伴。曾经你行点头，拳头相碰等兄弟见面礼，但现在你已习惯于用健身房礼仪进行沟通。工作，健身房，食物，睡觉，周而反复。更多的汗水小水洼，更多的拳拳相交，累计你慢跑数百英里并推举数千磅。

You start to see new people working out here and there and you realize you have done something you once thought impossible: You have become one of the regulars. Once in a while, you are the last one leaving the gym. You make a point to get to the gym earlier, but your workouts start to stretch from one hour to ninety minutes to two hours. You are now routinely the last person at the gym. You run. You lift. You make more puddles.

你开始在不同的场合结识健身的新伙伴，也意识到你已经完成那些曾经你认为不可能的事。你已经变成了标准身材。偶尔你会最迟离开健身房。你想方设法尽早去健身但你的锻炼时间从最初的一小时延长到90分钟再到2个钟头。如今你经常坚持健身到最晚。慢跑，推举，你付出了更多的汗水。

Your body changes slowly, then all at once — you are suddenly thin and muscular. You hit your goal weight, pick a new one, then hit it again. You go out and buy new clothes. You receive wave after wave of compliments. Your ex tells you that she’s seeing someone else. Your chest clenches¹⁰. You feel exhausted¹¹.

你的身体开始慢慢地改变，然后突然之间——你突然就瘦了，肌肉发达。你达到了你的目标体重，订一个新的目标，然后再继续达到。你出去买了新衣服。别人对你赞声不绝。你的前女友告诉你她要去见另外的一个人。你的胸口一紧，感觉精疲力竭。

That night you go to the gym. You listen to all her favorite songs. You run farther and lift more than you thought your body was capable of. It is a good workout. It leaves you numb¹². You go home and eat a single chicken breast and steamed vegetables. You go to sleep. You dream of a bottomless black puddle.

那天晚上你去了健身房。你听了所有她喜欢的曲子。你跑得更多，举的重量超乎你认为身体能承受的重量。这是很好的锻炼。它能让你麻木。你回到家只吃了一片鸡胸肉和一些水煮蔬菜。去睡觉，你梦见了无底的暗渊。

You’ve stopped drinking alcohol months ago, so now when you hang out at bars or parties you don’t talk to anyone new. But with your new body and new clothes, gorgeous women hit on you constantly. One time, a woman literally¹³ comes up to you and says she thinks you’d be good in bed and hands you a napkin with her number on it. As she is talking to you, her hand resting on your chest inside your shirt, all you can think of is how badly you need to beat your best time sprinting¹⁴ across the park across from your house the next day. That night when you get home you research the best shoes for trail running and click “buy”. The shoes are a hundred dollars. The phone number goes in the trash.

你已经戒酒数月，这使你外出休闲或参加聚会时不同陌生人搭讪，但因为改善的体型和衣着漂亮女人却不断地缠上了你。有一次一个女孩袒露你应该床上功夫了得并在餐巾纸上留了电话给你。当她对于说这些话的时候，她的手穿过衬衣停留在你的胸膛上而你满脑子都在思考第二天穿越隔壁公园畅快地奔跑。当晚你一回到家就上网买了一双价值100美元的训练用跑鞋，而把电话号码扔进了垃圾桶。

There is a girl you see a lot at the gym, who always does these weird¹⁵ leg exercises you’ve never seen before. She’s beautiful. You make it a point to not look at her — because you are overly worried about looking creepy like that guy in the blue shirt who never wears underwear and always hangs around the lat pulldown machine — but you notice this girl is always at the gym when you are, and seems to always choose the bench next to you. You turn up the Slayer and concentrate on making your puddles bigger.

有一个你在健身房见过很多次，总做各种你从未见过的腿部拉伸的漂亮女孩。你尝试不去关注她——因为你过于担心会如同终日挂在拉力机上穿蓝色衬衫却从不穿内衣的家伙一样变得让人毛骨悚然——但你发现她总是在你来健身房的时候出现并选择你隔壁的健身区。你放大Slayer呐喊的音量并专注于制造更多的汗水。

Your ex parades her new boyfriend around, flatly ignoring you the entire time. He is taller than you, more ripped than you, better looking than you, and — according to the Greek chorus of your mutual¹⁶ friends — he comes from money. As you watch her introduce him to everyone but you, you remember how her blue eyes lit up underneath¹⁷ the ferris wheel on her birthday when you gave her those bracelets¹⁸ she’s wearing. In your pocket, your hand makes itself into a fist.

你的前女友带着她的新男友到处炫耀，直接完全忽略你。他比你高，比你更有形，比你更帅，而且——根据你和她一起参加的希腊合唱班里你们都认识的朋友们说——他很有钱。当你看到她向除了你的所有人介绍他的时候，你就想起在她生日那天你送给她今天戴的这条手链时，她蓝蓝的眼睛是如何在摩天轮下面放出光芒的。你口袋里的手握成了一个拳头。

That night, you dead lift your body weight. You sneak¹⁹ a photo of yourself in the mirror and email it to yourself with the subject heading “You Are A Warrior²⁰”. The next day you are disgusted with yourself and delete it.

那天晚上，你硬是拉了自己身体一样重量的磅数。你把自己的照片偷偷放进了镜子里，并把它以邮件形式发到自己的邮箱，主题上写着“你是个战士”。第二天你觉得自己很恶心，就把它删了。

You make puddle after puddle after puddle and eat single chicken breasts and work and sleep and the weather gets warm and then gets cold and you know all of Taylor Swift’s songs by heart and the only things that exist in the entire universe are you and The Gym and then something different happens: a night comes where you are not the last person in the gym.

你不断地流汗，流汗，流汗，吃一片鸡胸肉，工作，睡觉，春去秋来，你熟知了所有Taylor Swift的歌曲，整个世界只剩下你和健身房，然后不一样的事情发生了：有一天晚上你不是最后离开健身房的人了。

It is you and the girl who does the weird leg exercises. You end up walking out at the same time.

那个做着奇怪的腿部动作的女孩，最终和你一起走出了健身房。

Her name is Melissa and she works in the building next to you. She’s worked there for two years. She asks you out to dinner on Friday, promising²¹ it’ll be healthy. The leg exercises are Pivoting²² Curtsy Lunges.

她的名字是梅丽莎，在你隔壁大楼上班已经两年。她邀请你周五共进晚餐并保证是健康饮食。她做的腿部锻炼是旋转后弓步。

You start seeing Melissa a lot, both inside the gym and out. You tell no one. You add a couple cheat days to your week — for when you two get dinner and share dessert — and you start getting a lot less sleep. You phase out Slayer in favor of Springsteen. Vince and Chase note that you’ve stopped looking like you’re praying for death when you run. Your ex texts you late at night to ask you out to coffee, but you don’t write her back. You can’t remember the last time you fantasized about puddles.

于是你开始在健身房和其它的场合见到梅丽莎。尽管你谁也没讲，你在日程单上作弊以便能和她聚餐和品尝甜点，然后你开始经历失眠。你逐渐放弃Slayer转而喜爱Springsteen的音乐。文森和塞斯发现你不再玩命的奔跑。你的前任深夜发信息约你喝咖啡被你置之不理。你记不起来上次挥汗如雨是什么时候。

One night you’re walking Melissa to her car in the parking garage and she is parked up up up all the way on the top floor. She says she wants to show you something and she takes your hand and leads you all the way to the back. You both stand there in the dark looking out over the twinkling lights of the skyscrapers of downtown Los Angeles.

某一晚你陪梅丽莎去取车而她一路将车开至车库的顶层。她说要向你展示某些东西并牵着你的手一路走到后面。你们俩就站在黑暗中环顾洛杉矶市中心摩天大楼中闪烁的灯光。

“Isn’t it beautiful?” She says. “All those lights.”

”那些灯看起来美么？“她问到。

You tell her that yes, it’s beautiful, but it makes you sad. All those pretty lights mean nothing; they’re just shining into cold lonely offices with nobody in them. Melissa squeezes your hand and says yes, each light is an empty office — but they’re only empty because the people have all gone home for the day. All those twinkling lights aren’t sad; each one is a person who’s at home, happy with the one they love. And how romantic is that?

你给予她肯定的答复但同时感到伤感。所有那些美妙的灯光对你来说除了照进冰冷无人的办公室外什么都不是。梅丽莎揉捏着你的手说没错，每一盏灯都发自一间空办公室——但这些办公室并不是空荡荡只是因为里面的人都回家了。所有闪烁的灯光并不伤感；每一盏灯都是一个归家的人在同他们爱的人共享快乐。这是多么浪漫啊？

You look at her in the lights and she smiles. Something in your chest expands.

你看着她在灯光中微笑着，一些东西在你的胸中弥漫开。

Late one Sunday afternoon you are writing out your rent check and realize it’s been exactly a year since you started working out. You think of all those miles you’ve run and those pounds you’ve lifted and chicken you’ve eaten and puddles you’ve made. It doesn’t seem that bad. You realize that it’s not about hitting a goal weight, or lifting a weight. It’s about being able to wait. Waiting, being patient, and trusting that life will slowly inch along and things will eventually get better. After all, change takes time.

在一个周日下午的晚些时候你在签署租房支票时意识到你已锻炼了整整一年。想着那些你跑过的里程，举起的公斤数，吃过的鸡胸肉以及挥洒的汗水。其实一切并不坏。你意识到这并不是为了达到什么样的体重或者举起多少重量。这一切是为了能够等待。等待着，保持耐心并且相信生活总是慢慢地变化，最终一切会变好。毕竟，改变需要时间。

But time is all it takes.

但所需要的只是时间。

4.)

NO FRUIT JUICE

别喝果汁

Too much sugar!!!

糖分太多!!!