享受放松并燃烧脂肪的方法

 　　I have tried a number of diets over the years. Eventually the same thing always happens: I fall off the diet-wagon—HARD!

　　这些年我尝试过许多饮食。最终，同样的事情总会发生：我很难忍受住事物的诱惑！
　　Recently, I discovered a way to not only minimize the effects of a huge cheat day, but also to make it work within my diet!
　　最近，我发现了一种方法，不仅能将放松日的不良后果降到最小，还能让它在我的饮食中起到作用。
　　Meaning I continue to BURN FAT!
　　这意味着我会继续燃烧脂肪！
　　I call this “Dietary Super Compensation”… This is a dieting strategy that I use often, and is especially useful during the holidays when you know high calorie days are inevitable 1. It allows me to have absolutely massive calorie intake 2 while still managing my body fat levels.
　　我把这个称为“饮食超级补偿”…这是我经常使用的一种节食策略，对于你知道高热量的日子不可避免的假期里尤其有用。它让我能够摄入绝对大量的热量，同时保持我的身体脂肪水平。
　　Before I get into the protocol 3 I want to say a couple things about it. First, you need to have a certain level of short term discipline (or stubbornness) if not, then this diet may not be for you. Second, it’s possible that this diet further enforces binge eating, or can trigger potential eating disorders… again, if this is you then it might not be the best option. Third, this seems to work for me if implemented 5 once per week, I can’t imagine it working if done more often than that (but feel free to be your own guinea pig.. at your own risk of course). That said, it can be a lot of fun and you can continue to lose body fat while following this protocol.
　　在我进入协议之前，我想先说几件关于它的事情。首先，你需要有一定程度的短期训练（或顽强）如果不能的话，那么这种饮食可能不适合你。其次，这一饮食有可能会进一步加强暴饮暴食，甚至引发潜在的饮食失调...再一次地，如果你会这样做的话，那么它可能不会是最好的选择。第三，如果每周做一次的话，它似乎会对我有效，但如果频率超过每周一次的话我觉得它就不会起作用（根据你自己感觉来...当然后果自负）。也就是说，当你遵循这个协议时，它可以很有趣，你也可以继续失去身体脂肪。
　　The diet is pretty simple. It’s a 2 step process; eat, then don’t.
　　这一饮食相当简单。分两部：吃，然后不吃。
　　You have one huge gluttonous 6 day where you eat what ever you want in whatever quantities you want. This is my cheat day for the week. I eat most of the “naughty” foods I’d been tempted 7 to eat throughout the week. On this day I will find myself eating even when I’m not hungry… that’s probably not the best strategy here but sometimes you have to experiment a little and see what happens. (Plus, I don’t like to do things half-way!)你可以选择一天，吃你想吃的任何东西，想吃多少就吃多少。这是我一周的放松日。我吃了大多数我整个星期都想吃的“顽皮”食物。在这一天里，即使我并不饿，我也会让自己吃东西……这可能不是最好的策略，但有时你必须尝试一下，看看会发生什么。（另外，我不喜欢做事情半途而废！）The next 24 hours is all liquids. I constantly sip 8 on a protein shake throughout the day. This is essential to minimize muscle loss.. I also make sure some of the shakes have greens powder mixed in so I am still getting essential vitamins and nutrients 9 as well as fiber 10. The trick to this day is to keep yourself distracted, as long as you keep busy you are less likely to realize you’re hungry.
　　接下来的24个小时只喝液体。我经常在一天中喝上喝一小口蛋白质奶昔。这对于尽量减少肌肉损失很有必要。我也肯定会喝一些混合的绿色蔬菜粉饮料，这样我仍然能得到必需的维生素和营养素以及纤维。这一天的诀窍是让自己分心，只要你不停地忙碌，你就不太可能意识到你饿了。
　　This plan allows you to get away with a huge a cheat day and still burn fat.
　　这个计划能让你避开放松日的惩罚，并燃烧脂肪。
　　I find it’s easier than you would expect since the first day tends to be so over the top that I’m not all that hungry the next day anyway. Is this safe? As long as you keep the frequency down it is safe, and can actually proved some interesting benefits.
　　我觉得这比你期望的要容易，因为第一天的时候往往是以我第二天应该不会再饿了这样结束。这安全吗？只要你能保持频率，它就是安全的，并且还有一些有趣的好处。
　　The anecdotal evidence gained from myself and my clients says that it works… and that if you look at it from an overall energy intake/output perspective it makes sense that this works. There is a lot of evidence that shows your body doesn’t work simply on a 24 hour caloric system, weekly intake can also have an impact on your goals.
　　从我自己和我的客户中获得的传闻证据表明，它真的有效...如果你从一个整体的能量摄入/输出的角度看，那你就会明白它是有效的。有大量的证据表明你的身体不能简单地在24小时的热量系统中工作，每周摄入也会对你的目标产生影响。
　　Another benefit is that an occasional surge in calorie intake can be good for your metabolism 11 and your body’s hormone 12 production. If you’ve been dieting, having an occasional cheat is also go psychologically. Don’t do it too often… but don’t beat yourself up over it either!
　　另一个好处是，偶然的热量摄入会影响你的新陈代谢和你的身体荷尔蒙的产生。如果你一直在节食，偶尔也会在心理上作弊。不要经常这样做，也不要让你打败你！
　　I would like to credit Nate Green at biggersmallerbigger.com, and TC Louma at T-Nation. Both of these guys provided the inspiration to implement 4 a liquid fast, and it has worked beautifully for me and my clients!
　　我想要把这个方法归功于biggersmallerbigger.com,的 Nate Green和T-Nation的TC Louma。这两个伙计给了我进行液体节食的灵感，并且这种方法对我和我的客户真得很有效！
　　So there it is. A simple way to have an epic 13 cheat day and still burn fat.
　　所以它就在这。一个能够拥有伟大的放松日同时还能燃烧脂肪的简单方法。