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 puddle 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 puddles 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 skyscrapers 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 custodian 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 beacon 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 clench 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 treadmill. 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 Slayer’s “Angel of Death” might be the perfect song to do squats 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 clenches. You feel exhausted.
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 numb. 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。