Making a Weekly Workout Plan
IntermediateSports
A new gym member consults a personal trainer about designing a weekly workout schedule to lose weight and build strength.
L
LinW
WeiL
你好，我是新会员，想请你帮我制定一个每周的健身计划。
nǐ hǎo, wǒ shì xīn huìyuán, xiǎng qǐng nǐ bāng wǒ zhìdìng yí gè měizhōu de jiànshēn jìhuà.
Hi, I'm a new member. I'd like to ask you to help me make a weekly workout plan.
W
没问题！我先问一下，你主要是想减肥还是增肌？
méi wèntí! wǒ xiān wèn yíxià, nǐ zhǔyào shì xiǎng jiǎnféi háishì zēngjī?
No problem! Let me first ask, is your main goal to lose weight or build muscle?
L
两个都想要，我希望先减掉一点体重，同时也能变得更强壮。
liǎng gè dōu xiǎng yào, wǒ xīwàng xiān jiǎndiào yìdiǎn tǐzhòng, tóngshí yě néng biàn de gèng qiángzhuàng.
I want both. I hope to lose a little weight first, while also getting stronger.
W
很好，这两个目标可以一起实现。你一周大概能来几次？
hěn hǎo, zhè liǎng gè mùbiāo kěyǐ yìqǐ shíxiàn. nǐ yì zhōu dàgài néng lái jǐ cì?
Great, these two goals can be achieved together. About how many times a week can you come?
L
工作日比较忙，我觉得一周三到四次比较现实。
gōngzuòrì bǐjiào máng, wǒ juéde yì zhōu sān dào sì cì bǐjiào xiànshí.
I'm quite busy on weekdays, so I think three to four times a week is more realistic.
W
那我建议你安排两天做力量训练，再加一天有氧运动。
nà wǒ jiànyì nǐ ānpái liǎng tiān zuò lìliàng xùnliàn, zài jiā yì tiān yǒuyǎng yùndòng.
Then I suggest you schedule two days for strength training, plus one more day of cardio.
L
听起来不错，那力量训练具体练什么呢？
tīng qǐlái búcuò, nà lìliàng xùnliàn jùtǐ liàn shénme ne?
That sounds good. So what exactly should I train in the strength sessions?
W
第一天练上半身，比如胸和背；第二天练腿和核心。
dì yī tiān liàn shàngbànshēn, bǐrú xiōng hé bèi; dì èr tiān liàn tuǐ hé héxīn.
On day one, train the upper body, like chest and back; on day two, train legs and core.
L
那有氧运动我可以选跑步或者游泳吗？
nà yǒuyǎng yùndòng wǒ kěyǐ xuǎn pǎobù huòzhě yóuyǒng ma?
For the cardio, can I choose running or swimming?
W
当然可以，选你喜欢的，这样才更容易坚持下去。
dāngrán kěyǐ, xuǎn nǐ xǐhuan de, zhèyàng cái gèng róngyì jiānchí xiàqù.
Of course, choose what you like—that way it's easier to stick with it.
L
明白了，那饮食方面我需要注意什么吗？
míngbái le, nà yǐnshí fāngmiàn wǒ xūyào zhùyì shénme ma?
I see. So is there anything I need to pay attention to regarding diet?
W
要多吃点蛋白质，少吃甜食，配合训练效果会更好。
yào duō chī diǎn dànbáizhì, shǎo chī tiánshí, pèihé xùnliàn xiàoguǒ huì gèng hǎo.
Eat more protein and less sweets—combined with training, the results will be even better.