You’ve been working out regularly for quite a while, but you’re nowhere near1 your fitness goals. So now it’s time to bring in your ultimate weapon your mind. 

    你經常做健身運動已有相當長一段時間了，但是你的健身目標仍然遙不可及。現在該是動用你的“終極”武器——大腦——的時候了。 

    Rather than thinking of fitness as something mysterious that you do with your body, take an analytical2, goal oriented approach to making physical improvements that stick3. Try these tips for creating a smart fitness plan: 

    不要把健身看成是你對自己的身體所做的一種神秘的事情，要對此進行分析，明確目標，以持續有效地改善體質。制定一個聰明的健身計劃，試試以下建議： 

    Define your goals. Whether it’s to lose fat and gain muscle or to run a triathlon4, it’s vital to have a goal to work toward.Knowing where you’re going makes it easier to take the right steps. 

    明確目標。不管是減去脂肪、增加肌肉，還是進行三項全能運動，有一個努力的目標是至關重要的。目標明確有利于你采取正確的步驟。 

    Get realistic. Training gains are met through consistent effort over a period of time. Don’t expect dramatic, overnight results regardless of what exercise equipment informercials5 claim. Reward yourself for all the little positive steps you take and for consistently striving forward. 

    要現實些。健身訓練要經過一段時間堅持不懈的努力才能有所收獲。所以不要期望立竿見影——不要理會健身器械廣告怎么說。為自己采取的所有雖小但是正確的步驟，為自己一直都在堅持，犒勞自己。 

    Be yourself. Work toward a goal that you can achieve with your body. Don’t try to change your basic shape or to go against your own unique physical capabilities. Take an objective look at yourself, then work toward enhancing what you’ve got rather than trying to attain someone else’s body. 

    做自己。朝你自己的身體能夠達到的目標努力。不要試圖改變自己的基本體型，也不要跟自己特有的身體素質對著干�？陀^地審視自己，然后朝能夠改進自己已有的身體狀況這一目標努力，而不是非要練出別人的體型不可。 

    Do your research. If you are not making progress, ask a qualified personal trainer to analyze your routine and your goals. Read health and fitness magazines. There’s tons of great fitness information out there tailor6 it to fit you. 

    做一點研究。如果你健身效果不明顯，不妨請專業個人教練分析一下你的常規訓練內容和你的目標。閱讀健康和健身雜志。雜志上關于健身的有益信息非常之多——選擇那些適合你的。 

    Identify your weaknesses, then use your brain to outsmart7 them. Many people avoid their weak points or bad habits, hoping that they can ignore them into oblivion1. Instead, take them up as clues to how you can improve. Keep a food and fitness journal for a month. Then analyze it for negative patterns. If you always overeat late at night, try going to a late?night movie to get your mind off food. If you tend to fade out2 on your workouts on weekends, plan some fun exercise with friends to spice3 up your lagging4 routine. 

    認清你的弱點，然后用你的頭腦去戰勝它們。許多人回避自己的弱點或不良習慣，期望著忽視它們，它們就會自動消失。其實，不妨把它們視為你如何改進的線索。每天記錄你的飲食和健身情況，堅持一個月。然后分析這份日記，以找出你在健身活動和飲食這兩方面有哪些做法其實并不健康。如果你總是晚間過量進食，試試去看晚場電影，讓自己別老想著吃東西。如果你周末容易放松自己的訓練計劃，安排一些和朋友們一起進行的有趣的活動，給自己單調呆板的健身活動增添趣味。 

    Create a fitness network. Integrate the important people in your life into your fitness quest. Get your whole group involved in healthy activities and eating that way they won’t be tempting you to fall off the fitness wagon5. Instead, you’ll all be leading one another toward healthier bodies and minds. 

    建立一個健身網。把你生活中重要的人物都組織到你的健身活動中來。讓他們都來參加有益健康的活動和注重飲食健康——這樣他們便不會誘惑你半途而廢。相反，你和大家將能攜手并進，邁向身心健康。