An early morning workout may burn more calories, and improve your body's performance capabilities¹, but let's face it, some of us would rather sleep in and hit the gym after work. That's OK; evening workouts have their perks².

清晨锻炼可以燃烧更多热量，并提高你的体能，但面对现实吧，我们中的一些人宁愿早上睡觉下班后去健身房。这样做也可以，晚上锻炼也有好处。

If you'd much rather exercise after you've clocked your eight hours at work, here are some tips to make evening workouts a priority.

如果你宁愿在工作8小时后健身，这里有一些小贴士，能让晚上锻炼更具优势。

Avoid an Afternoon Slump³ — Eating a big, greasy⁴ meal for lunch and then treating yourself to unhealthy snacks throughout the afternoon is one of the best ways to kibosh an early evening workout session. Refined carbs and sugar will take a toll⁵ on energy levels, so be sure to eat a healthy lunch that includes a good mix of lean protein, veggies, complex carbs, and healthy fats. This will help keep you feeling full and energized⁶ without giving you that lethargic⁷ feeling.

避免一下午的“堕落”——吃了一大顿油腻的午餐，然后下午又吃了垃圾零食，这些都是妨碍你参加傍晚锻炼的“最佳途径”。精制碳水化合物和糖分会严重消耗你的能量，所以午餐一定要吃得健康，要包括瘦肉蛋白、蔬菜、复杂的碳水化合物和健康的脂肪。这将有助于你维持饱腹感而且充满活力，不让你感觉昏昏欲睡。

Pack Your Gym Bag Before Bed — If you're not a morning person to begin with, finding time to get your gym items together may cut into what little time you have to shower or eat. Before you go to bed, get your gym bag put together and set it right at the door. Doing this will make sure you include all of your essential gym items, and you won't forget to grab it as you're leaving.

睡前收拾好你的健身包——如果你不是早起锻炼的人，为了要腾出时间收拾你的健身用品，本来洗澡或吃饭的那一点点时间可能会更少。在你上床睡觉之前，把健身包摆在一起，并放在门口。这样做将确保你准备好所有必要的健身用品，你出门时就不会忘记要带了。

Happy Hour Can Wait — You take your gym bag with you to work, but then Sally in the next cubicle⁸ reminds you that it's Greg's birthday and everyone is going to happy hour to celebrate. You may think that this is the perfect excuse to get out of your date with the treadmill⁹, but happy hour can wait — and besides, you can squeeze in a quick workout and make it to Greg's birthday bash.

欢乐时光先等一等——你带着健身包去上班了，但随后隔壁格子间的Sally提醒你今天是Greg的生日，每个人要去狂欢庆祝。你可能觉得这是一个可以摆脱和跑步机“约会”的完美借口，但欢乐时光可以等待——此外，你可以挤出点时间快速锻炼下，然后再赶去Greg的生日会。

Sign Up For Classes With a Co-Worker — Not only does signing up for classes help keep you accountable for your after-work gym sessions, but going to them with a co-worker also leaves little room for excuses! If you buddy¹⁰ up with someone from work, you'll be less likely to skip out on trips from the office to the gym. And really, who doesn't like a gym buddy?

和同事一起报名参加健身班——报班健身不仅能让你下班后坚持去健身房，和同事一起锻炼也能让你很少找借口逃避！如果你和工作伙伴一起，就不太会逃避从办公室到健身房的那段路了。当然，谁不喜欢一个“健身房好友”呢？