How to build muscle and get a hard body?
怎样增加肌肉强身健体？
Follow these get-ripped-quick tips
以下这些健身方法强度高见效快
for muscles in a few months
短短几月 立竿见影
You will need:a barbell and free weights,
你需要：一个杠铃 力量训练器
calisthenics, protein and a healthy diet,
柔软体操、蛋白质和健康饮食
and a recovery time and rest.
以及恢复身体的休息时间
Optional: wrist or ankle weights.
可选项：腕部或踝部力量训练
Always consult a physician before
一定要先咨询医生
attempting to follow any new exercise plan.
再进行之后的训练计划
Step 1: build strength to gain muscle.Try weightlifting,
步骤1：通过力量练习增加肌肉 尝试举重
starting with just the bar and gradually adding weight
可以先从举杆子开始之后的每次训练再
after each workout.
慢慢增加重量
Calisthenics, like pull-ups, push-ups,
柔软体操 譬如引体向上、俯卧撑
triceps dips, and crunches,
双杠臂屈伸、仰卧起坐
use your body weight to build strength.
皆运用身体的力量练肌肉
Add wrist or ankle weights to calisthenics
如果训练太简单的话
if the exercises get too easy.
可以在做柔软体操时用手腕或脚踝戴加重袋
Step 2: add free weights to a barbell
步骤2：在杠铃上加重量
to get muscle more quickly and efficiently
可以更快地练出肌肉效果
than with machines or dumbbells.
相比之下健身机或哑铃效果较差
Free weights are also more versatile --
力量训练器的功能也十分多样
you can do hundreds of exercises with a single barbell.
有一个小杠铃 你就可以做许多类型的训练
Step 3: exercise your whole body.
步骤3：全身性锻炼
Combine compound moves like dead lifts,
结合一些组合性动作 譬如蹲举
squats, bench presses, overhead presses,
下蹲、仰卧推举、头上推举
pull-ups, and barbell rows to work several muscle groups.
引体向上、杠铃横举 可以同时锻炼几个肌肉群
Begin with three 45-minute sessions
每次做45分钟 每周三次
per week for two months.
先坚持两个月
Add isolation exercises after you've built muscle mass.
然后增加隔离训练 在此之前你要练出一定的肌肉
Step 4: eat a healthy, whole-food diet
步骤4：坚持健康天然的饮食习惯
with one gram of protein
每日每克蛋白质可以补充
per pound of body weight daily to build muscle.
每一磅体重的营养
Include carbohydrates from whole grains
补充碳水化合物可以从全谷物
and fruits and vegetables.
水果、蔬菜中摄取
Eat healthy fats from olive oil, flax seeds, and nuts.
从橄榄油 亚麻籽 坚果中摄取健康脂肪
Drink plenty of water!
多喝水！
Increase how much you eat, and eat more frequently,
增加每日饮水 饮食更加均衡
to support your new level of activity.
才有可能进入到跟高层次的训练
Multiply your body weight by 18
将体重乘以18
and eat at least that many calories each day
就是你每日至少摄入的卡路里数
to maintain your weight.
这种量才能帮助维持你的体重
Step 5: allow ample recovery and rest time.
步骤5：留出充分时间休息以恢复身体
Do no more than three full-body
每周不要超过三次的
workouts per week to allow muscles
全身性训练 一定要给肌肉
to rest, which is when they grow.
一定的休息 因为这是长肌肉的时间
Make sure to get eight hours of sleep
确保每晚保持8小时
to release the growth hormone
睡眠 才可以充分释放生长激素
that will have you looking ripped in no time.
即使这个过程让你感到很痛苦
Did you know?
你知道吗？
The first major bodybuilding competition
美国第一届大型健身比赛
in the United States took place at Madison Square Garden
是在1904年1月在位于美国纽约的
in New York City in January 1904.
麦迪逊广场花园举行的