It's one thing to want to get fit, but it's a whole other thing to actually do it. Going from couch potato to enthusiastic exerciser takes some serious motivation and a fitness plan that's easy to follow.

想要減肥是一回事，可真正采取行動又是另一回事。從懶惰的沙發土豆一族變成充滿熱情的運動達人，需要強大的動力以及一套簡單易行的減肥計劃。

We went to celebrity fitness guru David Kirsch--the man behind the bodies of Heidi Klum and Anne Hathaway--to get his tips for getting your butt off the couch and working out. His simple plan will help you get toned, without having to morph into a total gym rat.

我們拜訪了明星減肥專家大衛·克爾士（他可是名模海蒂·克拉姆和甜蜜公主安妮·海瑟薇美妙身材的背后功臣），看看他有什么建議能讓你從沙發里爬起來，開始鍛煉。他簡單的減肥計劃能幫助你完成蛻變，而且不需要變成一個健身狂人。

Set Reasonable Goals

制定合理的目標

The easiest way to discourage yourself is to set an unreasonable goal--there will be no way for you to hit it and you'll wind up getting frustrated and giving up. Kirsch recommends setting an obtainable goal, such as "I want to lose five pounds," or "I want to fit into my skinny jeans."

制定一個不切實際的目標是最容易讓自己泄氣的——你根本沒有辦法實現它，而且只會讓自己越來越沮喪，最后放棄。克爾士建議大家制定一個可以實現的目標，比如 “我想減掉5磅” 或者“我想穿上這條緊身牛仔褲”。

It's also important to be realistic about your time frame and the amount of exercise you do each day. Don't start off at two hours a day--you'll burn out. If you are not sure what you're doing, find a good trainer or training material to guide you.

為每天的運動時間和運動量做出一個合適的安排也非常重要。不要剛開始就每天鍛煉兩小時，你很快就會累垮的。如果你不確定應該怎么做，可以找一位好的教練或者看一些鍛煉教程，以此來指導自己。

Movement = Exercise

活動=鍛煉

"You don't need to go to the gym to exercise," says Kirsch. The easiest way to start your new fitness routine is to incorporate exercise into your daily routine. When you get out of bed in the morning, before heading to the shower, do 15 knee bends, 15 lunges and 15 crunches. When you're making breakfast, do some isometric contractions: squeeze and release your abs, your butt, your thighs.

“你沒有必要去健身房鍛煉，”克爾士說。要啟動一項新的減肥計劃，最簡單的辦法就是把它融入到你的日常生活中去。早上起床后別急著沖澡，先做15個屈膝運動，15個弓步訓練和15個仰臥起坐。可以一邊做早餐一邊做一些肌肉收縮訓練：收緊并放松你的腹肌、臀部和大腿。

Get your body moving with a 10 minute express workout--be it yoga or stretching or cardio--every day before work. If you start that way and build from that, you're more likely to stick with a program.

每天工作之前都讓你的身體做10分鐘的快速鍛煉，可以是瑜伽也可以是伸展運動或者有氧運動。如果你按照這樣的方法開始鍛煉，并且有所收獲，那么你堅持下去的可能性會更大。

Find Time For Fitness

利用零碎時間減肥

Feel like there's no time in the day to squeeze in exercise? Kirsch says that any exercise is beneficial, no matter how little. The reality is that our lifestyles are conflicting and everyone has different physical needs for exercise. Ideally, you should be doing an hour of exercise a day, but if you can only find time for 10 minutes, then 10 minutes of focused training beats doing nothing.

感覺擠不出時間來鍛煉？克爾士說任何的運動都是有益的，不管時間長短。事實上我們的生活方式各不相同，每個人對于鍛煉的生理需求也不一樣。理想情況下，你應該每天鍛煉1小時，但如果你只能鍛煉10分鐘，那這10分鐘專心鍛煉也比什么都不做要好得多。

Stay Focused

保持專注

According to Kirsch, the number one biggest mistake women make while exercising is not focusing on what they are doing. That means no more cell phone, no more magazines and no more TV while you are working out. You need to make the most of your time at the gym while you are there. Sitting on the treadmill and talking on the phone doesn't give you the exercise you really need. Whatever you are doing, focus. Connect your brain and your body so you can really focus on what you are trying to accomplish.

克爾士認為，女性在鍛煉時犯的最大的錯誤在于不夠專注。專注意味著在你鍛煉時不打手機，不看雜志也不看電視。你要最大化利用自己運動的時間。坐在跑步機上講電話可不會帶給你所需要的運動強度。不論你做哪種運動，保持專注。讓你的身心統一起來，這樣你才能真正專注于你想要實現的目標。