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「靠蔬食增肌保持健康是任何年纪都能做到的！」 --- 来自美国纯素健美运动员、作家和演讲家 Robert Cheeke的绝佳建议 General tips for Building Muscle on a Vegan Diet and Staying Active Healthy and Fit at Any Age by / Robert Cheeke   恒毅力及对自我负责 Consistency and Accountability '假设你拥有世界所有知识的能力，但如果你不应用，那么这些知识都是空谈。你必须找到你所做事情中的意义，以求获得最好的结果'。制定并优先保持一个运动训练计划同时配合一套完整的营养搭配方案，保有恒心和对自己负责任的态度，长期执行下去才是运动增肌的关键！ Make exercise and a sound nutrition program priorities and stick to them with consistency and accountability. You can have all the knowledge in the world, but if it isn’t applied it doesn’t get you anywhere. You have to find meaning in what you’re doing to get the best results from it. 首先，你为什么想要得到健康？ Why do you want to be healthy in the first place? 是为了活得更长？感觉更好？活得自由自在、没有痛苦？成为别人的榜样？还是想成为一个精英运动员？或其他原因？健身及通往健康的道路始于：你首先要明确健康和健身对你意味着什么，并设计一个适合你的兴趣、愿望和目标的程序，并努力一直坚持下去，直到成功。 To live longer, to feel better, to live without or with fewer aches and pains, to be a role model for others, to be an elite athlete, or for some other reason? Establish what health, wellness and fitness mean to YOU and create a program that fits your interests, desires and goals and see it through to achievement. 为了自身滋养非刺激肌肉而食！ Eat for nourishment not stimulation 针对自我身体条件，设计并采用「天然全食物 Whole Foods」来打造你的营养基础、为你积极的生活方式提供燃料、而且减少炎症。这样的结果就是体力恢复良好，第二天有精力充沛的投入训练。 Make the foundation of your nutrition program whole foods designed to nourish your body and help fuel your active lifestyle, reduce inflammation as a result of it, and recover well to do it all over again the next day. 如果只依靠加工食品、精制碳水化合物和糖类作为食物，绝不能提供足够的实在营养。相反的：水果、蔬菜、坚果、谷物、豆类和种子才是营养的源泉。 Relying on processed foods, refined carbohydrates and sugars won’t supply enough tangible nutrition. But fruits, vegetables, nuts, grains, legumes, and seeds will.
 保持身体的水份 Stay Hydrated 每天通过饮水来保持体内水份，这对一个活跃的人来说至关重要，比如说训练肌肉或进行体育运动时，我们经出汗流失的不仅仅是营养，还有明显的水分。因为人体主要是由水组成的，这驱使我们不断地摄取水分。每天消耗一加仑甚至更多的水分，这取决于我们运动的类别及强度。 Stay hydrated by consuming large quantities of water throughout the day. This is of increased importance for someone who is active, say building muscle or playing sports. We lose not only nutrients through sweat but obviously water too. Since the body is comprised mostly of water, it behooves us to consume it regularly, up to a gallon a day or even more based on our sports interests and level of activity.
充分保持体内水分，同时注意适当的从食物或补充品中摄取钠和镁，以弥补在运动中流失的养分，可以有效的避免在运动时发生抽筋。另一方面，为了减少由于运动压力造成的乳酸积聚，保持水分，补充失去的养分，积极食用必需的油脂、用意减少炎症的全食物、充足的休息、伸展和摄取足够的营养以恢复体能。 To help reduce cramping, stay hydrated and consume sodium and potassium as well, either naturally from foods, or in supplement form to replace nutrients lost through exercise. To reduce lactic acid build-up as a result of exercise stress, stay hydrated, replenish lost nutrients, proactively consume essential fats, oils and whole foods that reduce inflammation, rest, stretch and consume adequate nutrition to properly recover. 为了在一天结束时帮助休息，睡前记得维持足够的水分，这样睡觉时你就不会肌肉抽筋，如果自然入睡的话，就补充点锌和镁。 To help with rest at the end of day, be well hydrated by bedtime so you don’t get muscle cramps during your sleep and take Zinc and Magnesium if desired to help you fall asleep naturally.
各类由家到大型体育设施的运动类型 Types of exercise from home gyms to large athletic facilities 无论你是否属于一个大型健身俱乐部， 或只是在家里有一定的重量训练设备，你永远不会没有练习可做，因为仅仅是自重练习一个项目就有很多方法。 Regardless of whether you belong to a large health club or have some weights and equipment at home, you’ll never run out of exercises to do because so much can be done with just bodyweight exercises alone.
从俯卧撑到引体向上、冲刺跑、自重深蹲、弓步蹲、静态收缩、增强式训练和体操等，你总是可以找到健体的方法。当然，别忘了有趣的运动游戏和体育竞技运动也是很好的锻炼方式。例如，足球，篮球，网球，骑自行车和游泳都可以燃烧脂肪，强壮肌肉。From push-ups to pull-ups to sprints, bodyweight squats, lunges, static contractions, plyometrics and calisthenics, you can always find ways to stay fit. Of course, don’t forget that fun athletic games and sports are also a form of exercise. For example, soccer, basketball, tennis, cycling and swimming all burn fat, and build and tone muscle. The key is to stay active as frequently as possible.
关键是尽量多做运动。运动身体是保持强健的心、肺和骨骼，对抗身体脂肪和增加肌肉块头和形状的最佳方式。找到你最喜欢做的健身方式，并努力保持以达到一个最佳的状态。 Activity is the best way to keep your heart, lungs, and bones strong, combat body fat and increase muscle mass and muscle tone. Find what you love to do most and do it often for optimum personal fitness.
最佳运动长度和恢复体能所需的休息 Exercise lengths and rest needed for recovery 一般来说，重量训练应该约为45-90分钟，时间再长对肌肉练习来说适得其反，因为我们已经知道重量训练会导致肌肉撕裂。我通常建议举重训练持续大约1个小时，1组训练之间休息1分钟左右，复合重量练习则休息更长一点，不同的练习之间要休息几分钟。 In general, weight training sessions should be about 45-90 minutes in length, any longer can be counter-productive to muscle building since we already know that weight training causes muscle tears. I usually recommend weight training sessions last about an hour, resting about a minute between sets, or more for heavy compound exercises, and a couple of minutes between different exercises. 根据自己的目标和兴趣，重量训练一周安排3-6天，每晚保证足够的6-9个小时的睡眠以到达完全的恢复，让自己更强壮。 有氧运动可以每天都做，如果有足够的休息支持恢复的话。 Train with weights 3-6 days a week depending on your goals and interests, get adequate 6-9 hours of sleep a night and recover to become stronger. Cardiovascular exercise can often be performed daily if adequate rest is supported for recovery.
我谨此祝愿你在不断成长的路上拥有一个愉快、健康、慈悲的生活方式。拥有足够的工具和方法之后，你唯一要做的就是把它们付诸于行动了！ I wish you all the best in your journey to a happy and healthy compassionate fitness lifestyle. You are equipped with the tools, the only thing left to do is put them into action. 作者：罗伯特·杞克Robert Cheeke |
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