1. Being on top of your fitness is 5% physical and 95% mental, emotional, and developmental.

1. 坚持健身是5%的身体，95%的精神、情感和发展。

2. Every person I know who has lifted weights has been through a massive positive life change in some way shape or form.

2. 我认识的每一个举重的人都经历了巨大的积极的生活变化，以某种方式或形式。

3. Training 4 times per week is better for you long term than training 6 days per week.

3. 每周训练4次比每周训练6天对你的长期发展更好。

4. What you put into your body matters. Eat like shit, feel like shit. Eat good nutritious food, improve your vitality.

4. 你对你的身体投入的东西很重要。吃得很糟，感觉很糟。吃好的有营养的食物，提高你的活力。

5. Being strong has zero downsides. Mood, sex drive, confidence, status, respect, health all improve as a result of being muscular. I have yet to find one negative.

5. 强壮是没有坏处的。心情、性欲、信心、地位、尊重、健康都会因肌肉发达而得到改善。我还没有发现任何负面因素。

6. Complex fails, simplicity scales. Eating the same foods Mon-Fri, working out at the same time and going to bed at the same time makes fitness 10x easier. Less decision fatigue = better results

6. 复杂的东西会失败，简单的东西会成功。周一至周五吃同样的食物，在同一时间锻炼，在同一时间睡觉，使健身变得容易10倍。更少的决策疲劳=更好的结果

7. Carbohydrates don't make people fat. Their emotional eating habits do.

7. 碳水化合物不会使人发胖。他们的情绪化饮食习惯才是。

8. Having a strong body is the easiest way to earn self-respect and respect from others.

8. 拥有一个强壮的身体是赢得自尊和他人尊重的最简单方法。

9. Sleep is the biggest legal performance-enhancing drug. People who neglect sleep consistently sell themselves short in every other part of their life.

9. 睡眠是最大的合法性能增强药物。忽视睡眠的人总是在生活的其他部分出卖自己。

10. Being fit automatically improves your dress sense. A plain white tee looks 10x better on you when you've got more muscle and less fat.

10. 身体健康会自动提高你的着装品味。当你有更多的肌肉和更少的脂肪时，一件普通的白T恤在你身上看起来要好10倍。

11. Eating clean is better for your brain than it is for your body.

11. 吃得干净对你的大脑比对你的身体更好。

12. Include protein and carbs in every meal. This helps regulate blood sugar, support a healthy functioning thyroid, and provide a constant flow of energy/focus.

12. 在每一餐中包括蛋白质和碳水化合物。这有助于调节血糖，支持健康的甲状腺功能，并提供持续的能量/焦点。

13. You can achieve a great body and drink alcohol. As long as you are aware of calorie consumption, you can get away with it. This approach becomes harder as you get older.

13. 你可以实现一个伟大的身体和饮酒。只要你注意到卡路里的消耗，你就可以摆脱它。随着年龄的增长，这种方法变得更加困难。

14. Tracking food intake is one of the best habits you can build. Do it long enough and you will be able to eyeball food when you are out and guess how many calories are on a plate.

14. 跟踪食物摄入量是你能建立的最好的习惯之一。做得够久，你就能在外出时用眼睛看食物，猜测盘子里有多少卡路里。

15. Being healthy and fit won't solve all of your problems. However, it at least gives you a fighting chance in finding the solutions.

15. 健康和健壮并不能解决你所有的问题。然而，它至少给你一个寻找解决方案的机会。

16. Your emotional state affects your physical state. You can make yourself sick with the thoughts and emotions that you have.

16. 你的情绪状态会影响你的身体状态。你可以用你的想法和情绪使自己生病。

17. Keto, carnivore, vegan and shake diets are better than the standard Western diet. Consuming nutrient-dense animal foods that focus on all macronutrients and are rich in vitamins and minerals is the best approach.

17. 生酮饮食、肉食动物、纯素饮食和奶昔饮食优于标准西方饮食。食用营养丰富的动物性食品，这些食品专注于所有常量营养素并富含维生素和矿物质，是最好的方法。

18. If you feel a headache or lightheadedness after your meals your blood sugar is too high. Introduce more protein. If you feel sluggish or lack energy after your meals your blood sugar is too low. Introduce some simple sugars like fruit, fruit juice, or dark chocolate.

18. 如果你在饭后感到头痛或头晕，你的血糖就太高了。引入更多的蛋白质。如果你在饭后感到乏力或缺乏能量，你的血糖太低了。引入一些简单的糖类，如水果、果汁或黑巧克力。

19. Most men start out lifting to attract girls and gain external validation from others. As they progress, they do it to keep sane and earn self-respect.

19. 大多数男人一开始举重是为了吸引女孩，获得来自他人的外部认可。随着他们的进步，他们这样做是为了保持理智和赢得自尊。

20. Doing cardio to lose fat is a hopeless battle. You are better off putting down the cake.

20. 做有氧运动来减少脂肪是一场无望的战斗。你最好把蛋糕放下。

21. Working out in the morning can improve your decision making and make your brain operate at a higher level throughout the day.

21. 早上锻炼可以提高你的决策能力，使你的大脑在一天中的运作水平更高。

22. Most people underestimate how much weight they need to lose to get the look they want. If you think you need to lose 10LBs fat, you probably need to lose 20LBs fat.

22. 大多数人低估了他们需要减掉多少体重才能得到他们想要的样子。如果你认为你需要减掉10LBs脂肪，你可能需要减掉20LBs脂肪。

23. Most guys overtrain their chest and this leads to poor posture. Train your back at a 2:1 ratio to your chest. Watch how much more confident you will appear.

23. 大多数人过度训练他们的胸部，这导致了不良姿势。训练你的背部与胸部的比例为2:1。 看看你会显得多有自信。

24. In your first year of training, it is possible to add 20-25LBs of muscle naturally. Don't sell yourself short in your early years of training by always "cutting".

24. 在你训练的第一年，有可能自然增加20-25LB的肌肉。在训练的最初几年，不要因为总是 "削减 "而亏待自己。

25. Building habits and systems allows busy people to have a fit body on auto-pilot. You should aim to run your body like a business.

25. 建立习惯和系统可以让忙碌的人在自动驾驶中拥有一个健康的身体。你应该把你的身体当作一个企业来经营。