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.
无论腰间赘肉叫游泳圈也好，还是叫小肚腩也好，名字再可爱也挡不住你讨厌它，尤其是当它们耷拉在你的皮带外面，或者你穿着贴身健身衣、紧身毛衣或者修身衬衫时它们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.
想甩掉肚腩是人们健身原因中最常见的一个，甚至很多人为了减掉肚腩请了专门的健身教练。而且，很多人往往是在做了无数仰卧起坐却以失败告终之后才去找健身教练寻求帮助。
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!
大多数人以为做仰卧起坐可以减掉肚腩，大错特错！如果仰卧起坐姿势正确、运动到位，那只能练到腹肌。但问题是，肚腩根本不在腹肌上呀。肚腩是皮下脂肪，想甩掉肚腩就要减脂，而减脂意味着你需要健康的饮食、严格的心肺健身计划！
GETTING RID OF LOVE HANDLES: YOUR STRATEGY
甩掉肚腩：你要这样做
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.
我们推荐一套全面计划：每周3-4次有氧运动，每次30-45分钟；每周2-3次力量训练（包括下述运动）；每周1天休息，让你的肌肉恢复和生长。注意，多样化的有氧运动减肥效果更佳，不要只局限于“空中漫步”机或者动感单车课程，否则你会突破不了减肥瓶颈。而且，你应该会想要锻炼不同的肌肉群吧。我们痴迷于采用间歇高强度训练来燃脂，而不是让你一直保持一种运动状态。例如，你可以把跑步机的速度调成2分钟正常速度，1分钟快速度。
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.
你的初心是想减肥、减脂。一旦你减肥成功，或者至少有了显著进步，你就可以开始锻炼腹肌了。锻炼肌肉的同时既可以燃脂又可以增加新陈代谢，这样良性循环下去你的肚腩就会彻底消失了。
