You’ve been working out regularly for quite a while, but you’re nowhere near1 your fitness goals. So now it’s time to bring in your ultimate weapon your mind.

你经常做健身运动已有相当长一段时间了，但是你的健身目标仍然遥不可及。现在该是动用你的“终极”武器——大脑——的时候了。

Rather than thinking of fitness as something mysterious that you do with your body, take an analytical2, goal oriented approach to making physical improvements that stick3. Try these tips for creating a smart fitness plan:

不要把健身看成是你对自己的身体所做的一种神秘的事情，要对此进行分析，明确目标，以持续有效地改善体质。制定一个聪明的健身计划，试试以下建议：

Define your goals. Whether it’s to lose fat and gain muscle or to run a triathlon4, it’s vital to have a goal to work toward.Knowing where you’re going makes it easier to take the right steps.

明确目标。不管是减去脂肪、增加肌肉，还是进行三项全能运动，有一个努力的目标是至关重要的。目标明确有利于你采取正确的步骤。

Get realistic. Training gains are met through consistent effort over a period of time. Don’t expect dramatic, overnight results regardless of what exercise equipment informercials5 claim. Reward yourself for all the little positive steps you take and for consistently striving forward.

要现实些。健身训练要经过一段时间坚持不懈的努力才能有所收获。所以不要期望立竿见影——不要理会健身器械广告怎么说。为自己采取的所有虽小但是正确的步骤，为自己一直都在坚持，犒劳自己。

Be yourself. Work toward a goal that you can achieve with your body. Don’t try to change your basic shape or to go against your own unique physical capabilities. Take an objective look at yourself, then work toward enhancing what you’ve got rather than trying to attain someone else’s body.

做自己。朝你自己的身体能够达到的目标努力。不要试图改变自己的基本体型，也不要跟自己特有的身体素质对着干。客观地审视自己，然后朝能够改进自己已有的身体状况这一目标努力，而不是非要练出别人的体型不可。

Do your research. If you are not making progress, ask a qualified personal trainer to analyze your routine and your goals. Read health and fitness magazines. There’s tons of great fitness information out there tailor6 it to fit you.

做一点研究。如果你健身效果不明显，不妨请专业个人教练分析一下你的常规训练内容和你的目标。阅读健康和健身杂志。杂志上关于健身的有益信息非常之多——选择那些适合你的。

Identify your weaknesses, then use your brain to outsmart7 them. Many people avoid their weak points or bad habits, hoping that they can ignore them into oblivion1. Instead, take them up as clues to how you can improve. Keep a food and fitness journal for a month. Then analyze it for negative patterns. If you always overeat late at night, try going to a late?night movie to get your mind off food. If you tend to fade out2 on your workouts on weekends, plan some fun exercise with friends to spice3 up your lagging4 routine.

认清你的弱点，然后用你的头脑去战胜它们。许多人回避自己的弱点或不良习惯，期望着忽视它们，它们就会自动消失。其实，不妨把它们视为你如何改进的线索。每天记录你的饮食和健身情况，坚持一个月。然后分析这份日记，以找出你在健身活动和饮食这两方面有哪些做法其实并不健康。如果你总是晚间过量进食，试试去看晚场电影，让自己别老想着吃东西。如果你周末容易放松自己的训练计划，安排一些和朋友们一起进行的有趣的活动，给自己单调呆板的健身活动增添趣味。

Create a fitness network. Integrate the important people in your life into your fitness quest. Get your whole group involved in healthy activities and eating that way they won’t be tempting you to fall off the fitness wagon5. Instead, you’ll all be leading one another toward healthier bodies and minds.

建立一个健身网。把你生活中重要的人物都组织到你的健身活动中来。让他们都来参加有益健康的活动和注重饮食健康——这样他们便不会诱惑你半途而废。相反，你和大家将能携手并进，迈向身心健康。