[Fitness tips for the Young and Lazy] 【對愛犯懶的年輕人的健身小貼士】

20160315 lazy-workout

[Fitness Tips for the Young and Lazy]

By: Jacobus DU PLESSIS (HSBC Prosperity Hall)

Image: 1.bp.blogspot.com

What do you picture when I say the word “fitness”? Do you see some or other professional athlete performing superhuman amounts of physical exercise and only eating broccoli? Well, you are wrong. We all need to start somewhere with our fitness regimens (and yes WE ALL NEED ONE). My advice is simply this “Rome wasn’t built in a day, and neither will you get a six pack in a day.” So here are my top tips for the young and the lazy out there on how to improve your fitness bit by bit:

  1. Start small – This is simple, if you haven’t exercised since high school or ever then you’re not going to cracking out 20 km runs and 100 push ups on your first go. Set accomplishable goals that will keep you motivated and increase them incrementally as you feel yourself becoming stronger and fitter.
  2. Be consistent – Exercising once or twice a week won’t cut it. Aim to exercise at least 3 to 4 times per week for 45 mins or so. The body gets stronger and fitter when it rests between exercise sessions, therefore all the improvements actually happen after your workouts. Bear that in mind when you think you can exercise once a week for 4 hours as opposed 4 times for 45 minutes at a time.
  3. Don’t eat the junk – This is the easiest of all, avoid the empty carbohydrates like chocolates, chips and sugary things after noon. All that excess energy gets stored as fat and goes straight to the hips.

Remember to take it step by step and little by little you’ll see your body transform into that body you’ve always wanted.



文: Jacobus DU PLESSIS (匯豐葉昕堂)

譯: 陳妍宇 (李兆基堂)

圖: 1.bp.blogspot.com

當我提起「健身」這個詞,你腦海中會浮現出什麽樣的畫面?是職業運動員高強度鍛煉的同時只吃一點西蘭花的場景嗎?其實,你們錯了。我們每個人都需要從某個階段開始健身之道(當然我們的確都需要一個健身的計劃)我的忠告就是「羅馬不是一天建成的,你當然也不能奢望一天就擁有六塊腹肌. 」 所以以下是我對愛犯懶的年輕人如何一點點完成自己健身目標的小貼士:

  1. 由小及大—如果你自高中之後就沒再鍛煉過的話,你不應該第一次鍛煉就計劃跑20公裏或者做100個引體向上。設定一些既能鞭策自己又可以實現的目標,當你感覺到自己逐漸變得強壯健美的同時,逐步增強目標運動量。
  2. 堅持最重要—一周只鍛煉一兩次是不夠的。一周應該鍛煉至少3-4次,每次持續大概45分鐘。我們的身體是在兩次鍛煉中間的休息間隙中變得強壯健美,因此所有健身成果都是在你每一次健身之後才能看到的。當你認為一次持續四小時的鍛煉和四次四十五分鐘長的鍛煉效果是一樣的時候,請牢記上面的原理。
  3. 不要吃垃圾食品—這是最容易辦到的,不要在午飯後吃巧克力,薯片以及各種糖分含量高的食物。所有過量的能量都會被身體儲存成為脂肪,並且直接堆積在你的臀部。


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