文章首发平台公众号：FarnamStreet精选（ID：FarnamStreet）
这篇文章是翻译James Clear的一篇博文，介绍一下James Clear，这个人是一位作家兼摄影师，同时也是一名举重运动员。而这篇文章的内容就是他给健身者的一些建议。
处于对形体和健康的需求，我每周也会做一定量的有氧和无氧运动。但是作为一个业余人士，而且对于学习专业的知识很没耐心。而且更重要的是也没有很多渠道学习专业的健身的知识。虽然有很多公众号和博主，但是多数都是商业行为推送蛋白粉广告和励志故事的，因此实用性不大。所以所幸就不看了。
而James和很多人不同，他给出的建议更多的是从健身原理的角度出发，从运动神经学和运动心理学及生物学等角度给尝试健身的人一些专业的建议。而且其中没有广告宣传行为，我很喜欢。
很多人或许都和我一样，在初次走进运动场或者健身房的时候都想要一口吃个胖子。举超过自己承受限度的重量，跑超越身体限度的速度。往往跑完一次就不想再跑，或者不想再踏进健身房半步了。而James对此给出了行家的建议。
希望对你有所启发！
You’ll never walk into the gym and hear someone say, “You should do something easy today.”
你永远不会在身健身房里听到谁告诉你：“你今天应该来点容易的”。
But after 10 years of training, I think embracing slow and easy gains is one of the most important lessons I’ve learned.
但在培训了10年之后，我认为接受简单且缓速的增加训练量是我学到的最重要的健身经验之一。
In fact, this lesson applies to most things in life. And it comes down to the difference between progress and achievement.
实际上，这个经验也可以应用在生活中的大部分领域。归根到底，这是进步与成就之间的区别。
Let me explain…
我给大家解释一下。
进步和成就的区别
Our society is obsessed with achievement. This is especially true in the gym.
这个社会太过痴迷于成就，尤其是在健身房更是如此。
I'm just as guilty of this as anyone else. Last week, a guy at my gym clean and jerked 325 pounds and made it look easy. My first question to him was, “What’s your max?”
我和其他任何人一样都对此感到十分的内疚。上周，有一个家伙在我的健身房硬拉325磅（≈295斤），从外表上看似乎毫不费力。我问他的第一个问题是：你最大硬拉是多少？
I didn’t say, “How is your training going?” or “Have you been making progress recently?” but rather, “What is the absolute maximum weight you can do?”
我没有问：你最近的训练状况怎么样？或者是最近进步如何这类的问题。而是问，你最大能做多重的重量？
My question was all about what he could achieve, not how he has progressed.
我的问题的重点是他能达到程度，却不是他获得了怎样的进步。
And you’ll find that mentality everywhere. Nobody is going to celebrate you for going up 1 pound per week. Everybody wants you to try for 10 more pounds right now.
这种心态遍地都是。没人会为每周能多举一磅而庆祝。每人都想立即再加上10磅。
Here’s the problem: a focus on achievement in the here and now usually comes at the expense of slower, more consistent progress.
这就是问题所在：专注于当下的成就是以更缓慢、更需要坚持的进步为代价的。
Achievement is so ingrained in our culture that we often ignore progress.
成就导向已经在我们的文化中变得根深蒂固，以至于我们往往忽视了进步的价值。（当然，关注进步的目的最终还是通向更高水平的成就。）
I’m still learning to embrace this principle myself, but I'm getting better at it. And here's what I've learned about training for slow progress rather than immediate achievement.
目前，我仍旧在学习接受这个原则，但已在这方面变得越来越好了！这就是我学到的在训练中要关注点滴的进步而不是即刻的成就。
缓即是快
Here’s the thing about taking it slow: it adds up really fast.
接下来要讨论的是缓即是快。
Here’s an example…
举个例子
I want you to go into the gym this week, pick your favorite lift (squats for example), and lift 1 pound more than you did last week. You are not allowed to do 2 pounds more. Only 1 pound.
我想让你这周走进健身房，做你最喜欢的举重方式（比如深蹲举），然后这次比上周多加1磅的重量。绝不可以加2磅，就1磅。
Do you think you could do that? Most people would be like, “Of course. That's easy.” And they're right.
你认为你能做到嘛？绝大多数人会说：肯定啊！那么简单！他们说的没错。
But here's the funny thing: If you do that every week, then you’re going to add 50 pounds to your lifts in the next year. Stick with that for 2 years and you’re lifting 100 pounds more.
但有趣的事情在这里：如果你每周都按照这个方法做，那么一年后你将能增加50磅的重量。坚持2年，你就能多举起100磅的重量。
How many people do you know who are lifting 100 pounds more than they were 2 years ago? I don’t know many. Most people are so obsessed with squeaking out an extra 10 pounds this week that they never find the patience to make slower (but greater) long-term gains.
你认为有多少人能够举起比前两年多100磅的重量？很多人，对本周能多举10磅的重量很痴迷，但结果却是使自己对缓慢地实现长期的伟大目标失去了耐心。
It all comes down to the power of average speed. The next two years are going to come and go. The time will pass anyway. Might as well be climbing the whole time.
这就是“匀速”的力量。未来两年将要到来，也将要流走。无论如何时间都将要流逝，也可能永远在向前。
缓慢能帮助你应对高强度
For some reason, we think that starting easy and going up slowly is a waste of our time. It’s not.
出于某种原因，我们认为以轻松开始，并以慢前行是完全在浪费时间。其实不是。
When you start with easy weights (and I think this is especially important in the beginning), you build the capacity to do work. If you’re getting back in the gym after a long layoff, then I think that at least the first month of lifting should be easy.
当你以轻松容易得重量开始（在初期尤为重要），你是在获取训练的能力。如果你在停止很长一段时间之后再回到健身房，那么我认为至少在头一个月应该做点容易的。
For some reason, society has convinced us that if your heart rate isn’t above 150 beats per minute and you don’t feel gassed at the end of your workout, then you haven’t done yourself any good. I disagree. If you actually add a little weight each week and don’t miss workouts, then it will get hard enough, fast enough. Trust me.
由于一些原因，整个社会都在试图说服我们相信如果在健身完成之后心律没有达到每分钟150以上，喘气不费劲的话，那么就是毫无健身效果的。如果你每周都实际增加一点重量，并且长期坚持，那么相信我，你的肌肉会变的更好，锻炼的速度也会更快。
Build a foundation of strength with easy workouts and a lot of volume. Do 1000 reps over the next few months and let your body learn how to move through space. Slowly go up each week. By this time next year, you’ll be able to handle the heavy weights with ease.
通过简单的锻炼和大量的坚持构建力量基础。在接下来的几个月里做1000次，让你的身体学会如何穿过空间。每周慢慢提升，到明年的这公司时候，你就能轻松处理大重量了
慢能促进身体恢复
The body has an amazing ability to adapt — if you give it time to do so.
身体有很强的适应能力——如果你给身体时间适应的话。
When you place a stimulus on the body, it will either find a way to handle it or die. In the case of weightlifting, your body will build muscle and bone tissue, and you’ll gradually become stronger. Small, consistent gains give the body just enough stress to grow and just enough time to recover.
当你对身体发出某种刺激的时候，身体会寻找应对这个刺激的方法，否则就会死亡。在重举这种情形中，你的身体会构建肌肉和重塑骨骼组织，进而你会变得愈发的强壮。微小但持续的刺激，会带给身体足够的压力去成长以及足够的时间来恢复。
But if you try to push the body too far, too fast, then it will find a different way to adapt. Namely, inflammation, injury, and stress. You might be able to add 10 pounds per week for a few weeks, but pretty soon it will catch up to you and you’ll be sitting on the couch trying to get healthy.
但如果你对身体的刺激太强，速度太快，那么身体就会寻找一种全新的方式来适应。很显然，其中就包括像发炎、受伤、和压力。你或许在接下来每周中每周都能多加10磅的重量，但是不久之后像上面提到的情况就会找上你，而你则不得不躺在沙发上期待着恢复健康。
两种运动模式
If you want to get in shape, to get stronger, and to reach your full potential, then what is the most important thing of all?
若你欲变得有型、更强壮，并想要触及自身的潜能，那么最重要的事情是什么呢？
Answer: not missing workouts.
答案是：坚持！
There is nothing more important than building the habit of getting in the gym and not missing workouts. Stop trying to make up for the fact that you’re inconsistent by going harder when you’re there. Long-term progress doesn’t work that way. Instead, train yourself to not miss workouts and slowly add weight.
没有什么比养成去健身房的习惯以及不忽视每一次锻炼更重要了。不要找借口说自己要是去健身房的时候会更加努力，停止用这种借口搪塞你没有坚持的事实。那样做不会让你获得长期的进步。取而代之的应该是，训练自己不要错过每一次训练，并且逐渐地的增加重量。
At the end of the day, it comes down to this: Are you just trying to put up a big number right now? Or are you really in this for the long haul?Most people train in this cycle: hard, hard, hard, hurt.I’d rather go slow, slow, slow, never stop.
这这一天的结尾，所有的问题归结为这点：你还是要立刻增加大的重量吗？或你这样真的持续了很长的时间吗？大多数的训练是这种循环模式：努力→努力→受伤。而我更愿意慢→慢→....永远坚持！
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