They’re called cutesy names such as muffin tops and love handles, but let’s face it, no one loves the roll of flab that pops over the waistband of your jeans and ruins the sleek line of fitness clothes, clingy sweaters, and tailored shirts.
無論腰間贅肉叫游泳圈也好，還是叫小肚腩也好，名字再可愛也擋不住你討厭它，尤其是當它們耷拉在你的皮帶外面，或者你穿著貼身健身衣、緊身毛衣或者修身襯衫時它們duang地蹦到外面。
Love handles are one of the most common reasons people exercise and hire a personal trainer. It’s often after an ab workout consisting of thousands of crunches that frustration finally leads people to get help from a fitness pro.
想甩掉肚腩是人們健身原因中最常見的一個，甚至很多人為了減掉肚腩請了專門的健身教練。而且，很多人往往是在做了無數(shù)仰臥起坐卻以失敗告終之后才去找健身教練尋求幫助。
Most people think that doing crunches will get rid of love handles, but they are misinformed! When done properly, crunches do tone muscles, but the problem is, love handles don’t contain an ounce of muscle. They're fat, and to burn fat you need a healthy diet and a rigorous cardiovascular program, instead!
大多數(shù)人以為做仰臥起坐可以減掉肚腩，大錯特錯！如果仰臥起坐姿勢正確、運動到位，那只能練到腹肌。但問題是，肚腩根本不在腹肌上呀。肚腩是皮下脂肪，想甩掉肚腩就要減脂，而減脂意味著你需要健康的飲食、嚴格的心肺健身計劃！
GETTING RID OF LOVE HANDLES: YOUR STRATEGY
甩掉肚腩：你要這樣做
We recommend an overall plan for 30 to 45 minutes of cardio three to four times a week, strength training (including the exercises below) two to three times a week, and a day of rest every week so your body can rebuild muscle. We emphasize that using a variety of cardio approaches will be the most effective — don’t just stick to only the elliptical or just a few spinning classes. Getting stuck in a cardio routine can lead to a plateau. Instead, you want to keep challenging different muscle groups. We’re a big fan of high-intensity interval training programs to burn fat, instead of working at the same steady pace throughout your workout. On the treadmill, for instance, alternate two minutes at your usual pace with 1 minute at a faster speed.
我們推薦一套全面計劃：每周3-4次有氧運動，每次30-45分鐘；每周2-3次力量訓練（包括下述運動）；每周1天休息，讓你的肌肉恢復和生長。注意，多樣化的有氧運動減肥效果更佳，不要只局限于“空中漫步”機或者動感單車課程，否則你會突破不了減肥瓶頸。而且，你應該會想要鍛煉不同的肌肉群吧。我們癡迷于采用間歇高強度訓練來燃脂，而不是讓你一直保持一種運動狀態(tài)。例如，你可以把跑步機的速度調(diào)成2分鐘正常速度，1分鐘快速度。
Your initial goals will be weight loss and trimming down the fat. Once you’ve done that — or at least made significant headway — you can start to tone the muscles underneath your love handles. As you burn fat and increase your metabolism through building muscle, that extra padding will eventually go away.
你的初心是想減肥、減脂。一旦你減肥成功，或者至少有了顯著進步，你就可以開始鍛煉腹肌了。鍛煉肌肉的同時既可以燃脂又可以增加新陳代謝，這樣良性循環(huán)下去你的肚腩就會徹底消失了。
