IronStrength Workout

A very good cross training video for runners to strength their muscle and reduce the chance of injury. 

http://www.runnersworld.com/workouts/ironstrength-workout

Youth

 - By Samuel Ullman

Youth is not a time of life; it is a state of mind; it is not a matter of rosy cheeks, red lips and supple knees; it is a matter of the will, a quality of the imagination, a vigor of the emotions; it is the freshness of the deep springs of life.

Youth means a temperamental predominance of courage over timidity of the appetite, for adventure over the love of ease. This often exists in a man of sixty more than a boy of twenty. Nobody grows old merely by a number of years. We grow old by deserting our ideals.

Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul. Worry, fear, self-distrust bows the heart and turns the spirit back to dust.

Whether sixty or sixteen, there is in every human being’s heart the lure of wonder, the unfailing child-like appetite of what’s next, and the joy of the game of living. In the center of your heart and my heart there is a wireless station; so long as it receives messages of beauty, hope, cheer, courage and power from men and from the infinite, so long are you young.

When the aerials are down, and your spirit is covered with snows of cynicism and the ice of pessimism, then you are grown old, even at twenty, but as long as your aerials are up, to catch the waves of optimism, there is hope you may die young at eighty.

妈妈

A Letter from Kai-Fu Lee to His Daughter: How to Spend Your College Life

Dear Daughter:

As we drove off from Columbia, I wanted to write a letter to you to tell you all that is on my mind.
First, I want to tell you how proud we are. Getting into Columbia is a real testament of what a great well-rounded student you are. Your academic, artistic, and social skills have truly blossomed in the last few years. Whether it is getting the highest grade in Calculus, completing your elegant fashion design, successfully selling your painted running shoes, or becoming one of the top orators in Model United Nations, you have become a talented and accomplished young woman. You should be as proud of yourself as we are.

I will always remember the first moment I held you in my arms. I felt a tingling sensation that directly touched my heart. It was an intoxicating feeling I will always have. It must be that "father-daughter connection" which will bind us for life. I will always remember singing you lullaby while I rocked you to sleep. When I put you down, it was always with both relief (she finally fell asleep!) and regret (wishing I could hold you longer). And I will always remember taking you to the playground, and watching you having so much fun. You were so cute and adorable, and that is why everybody loved you so.

You have been a great kid ever since you were born, always quiet, empathetic, attentive, and well-mannered. You were three when we built our house. I remember you quietly followed us every weekend for more than ten hours a day to get building supplies. You put up with that boring period without a fuss, happily ate hamburgers every meal in the car, sang with Barney until you fell asleep. When you went to Sunday Chinese school, you studied hard even though it was no fun for you. I cannot believe how lucky we are as parents to have a daughter like you.

You have been an excellent elder sister. Even though you two had your share of fights, the last few years you have become best friends. Your sister loves you so much, and she loves to make you laugh. She looks up to you, and sees you as her role model. As you saw when we departed, she misses you so much. And I know that you miss her just as much. There is nothing like family, and other than your parents, your sister is the one person who you can trust and confide in. She will be the one to take care of you, and the one you must take care of. There is nothing we wish more than that your sisterhood will continue to bond as you grow older, and that you will take care of each other throughout your lives. For the next four years, do have a short video chat with her every few days, and do email her when you have a chance.

College will be the most important years in your life. It is in college that you will truly discover what learning is about. You often question "what good is this course". I encourage you to be inquisitive, but I also want to tell you: "Education is what you have left after all that is taught is forgotten." What I mean by that is the materials taught isn't as important as you gaining the ability to learn a new subject, and the ability to analyze a new problem. That is really what learning in college is about – this will be the period where you go from teacher-taught to master-inspired, after which you must become self-learner. So do take each subject seriously, and even if what you learn isn't critical for your life, the skills of learning will be something you cherish forever.

Do not fall into the trap of dogma. There is no single simple answer to any question. Remember during your high school debate class, I always asked you to take on the side that you don't believe in? I did that for a reason -- things rarely "black and white", and there are always many ways to look at a problem. You will become a better problem solver if you recognized that. This is called "critical thinking", and it is the most important thinking skill you need for your life. This also means you need to become tolerant and supportive of others. I will always remember when I went to my Ph.D. advisor and proposed a new thesis topic. He said "I don't agree with you, but I'll support you." After the years, I have learned this isn't just flexibility, it is encouragement of critical thinking, and an empowering style of leadership, and it has become a part of me. I hope it will become a part of you too.

Follow your passion in college. Take courses you think you will enjoy. Don't be trapped in what others think or say. Steve Jobs says when you are in college, your passion will create many dots, and later in your life you will connect them. In his great speech given at Stanford commencement, he gave the great example where he took calligraphy, and a decade later, it became the basis of the beautiful Macintosh fonts, which later ignited desktop publishing, and brought wonderful tools like Microsoft Word to our lives. His expedition into calligraphy was a dot, and the Macintosh became the connecting line. So don't worry too much about what job you will have, and don't be too utilitarian, and if you like Japanese or Korean, go for it, even if your dad thinks "it's not useful" : ) Enjoy picking your dots, and be assured one day you will find your calling, and connect a beautiful curve through the dots.

Do your best in classes, but don't let pressure get to you. Your mother and I have no expectations for your grades. If you graduate and learn something in your four years, we would feel happy. Your Columbia degree will take you far, even if you don't graduate with honors. So please don't give yourself pressure. During your last few months in high school, you were so happy because there was little pressure and college applications are finished. But in the past few weeks, we saw you are beginning to worry (did you know you bite your nails when you are nervous?). Please don't be worried. The only thing that matters is that you learned. The only metric you should use is that you tried. Grades are just silly letters that give the vain people something to brag, and the lazy people something to fear. You are too good to be either.

Most importantly, make friends and be happy. College friends are often the best in life, because during college you are closer to them physically than to your family. Also, going through independence and adulthood is a natural bonding experience. Pick a few friends and become really close to them – pick the ones who are genuine and sincere to you. Don't worry about their hobbies, grades, looks, or even personalities. You have developed some real friendships in high school in your last two years, so trust your instinct, and make new friends. You are a genuine and sincere person – anyone would enjoy being your friend, so be confident, outgoing, and pro-active. If you think you like someone, tell her. You have very little to lose. Give people the benefit of the doubt; don't stereotype and be forgiving. People are not perfect, so as long as they are genuine and sincere, trust them and be good to them. They will give back. This is my secret of success – that I am genuine with people and trust them (unless they do something to lose my trust). Some people tell me that occasionally I would be taken advantage of. They are right, but I can tell you that that loss is nothing compared to what I gained. In my last 18 years leading people, I have realized that only one thing matters – to gain the trust and respect of others, and to do so, you need to trust and respect others first. Whether it is for management, work, or friendship, this is something you should ponder. Do keep your high school friends, and stay connected to them, but do not use them as substitutes for college friendship, and do not spend too much time with them, because that would eat into your time to make new friends. 

Start planning for your summers early – what would you like to do? Where would you like to live? What would you like to learn? What have you learned in college that might change your mind? I think your plan of studying fashion is good, and you should decide where you want to be, and get into the right courses. We of course hope you come back to Beijing, but you should go where you think is best for you. Whether it is summer-planning, or coursework planning, or picking a major, or managing your time, you should take control of your life. In the past, I have helped you quite a bit, whether it is in college application, designing your extracurricular activities, or picking the initial coursework. I will always be there for you, but the time has come for you to be in the driver's seat – this is your life, and you need to be in control. I will always remember the exhilarating feeling in my life – that I got to decide to skip kindergarten, that I got to decide to change to computer science major, that I got to decide to leave academia for Apple, that I got to decide to go to China, that I got to decide to go to Google, and most recently, that I got to decide to start my own business. Being able to decide means you get to live the life that you want to. Life is too short to live the life others do or others want you. Being in control feels great. Try it, and you'll love it!

I told your mom I'm writing this letter, and asked what she wanted me to say. She thought and said: "just ask her to take care of herself." Simple but deeply caring – that is how your mother is, and that is why you love her so much. In this simple sentence is her hope that you will become independent in the way you take care of yourself – that you will remember to take your medicine, that you will get enough sleep,  that you will have a balanced diet, that you will get some exercise, and that you will go see a doctor whenever you don't feel good. An ancient Chinese proverb says that the most important thing to be nice to your parents is to take care of yourself. This is because your parents love you so much, and that if you are well, they will have comfort. You will understand this one day when you become a mother. But in the meantime, please listen to your mother and take care of yourself.

College is the four years where you have:

• the greatest amount of free time
• the first chance to be independent
• the most flexibility to change
• the lowest risk for making mistakes

So please treasure your college years – make the best of your free time, become an independent thinker in control of your destiny, evolve yourself into a bi-cultural talent, be bold to experiment, learn and grow through your successes and challenges.

When I faced the greatest challenge and opportunity in my life in 2005, you gave me a big hug and said "bonne chance", which means "good luck" and "good courage". Now I do the same for you. Bonne chance, my angel and princess. May Columbia become the happiest four years in your life, and may you blossom into just what you dream to be.

Love,
Dad (& Mom)

围棋与人生

我一直喜欢简洁完美而又深邃的事物，这种追求随着年龄的增长，变得更加清晰，这也让我与围棋的相遇变成了必然。年过而立之年的我，当再次与围棋相遇的时候，一下子就被它的美所深深地吸引。它的美源于它丰富的辩证思想，这种辩证思想可以渗透到我们人生的方方面面。我常会惊奇的发现，棋盘上的选择和人生的选择是何等的类似！所以决定写一篇博客谈谈围棋与人生。

先谈谈围棋的简洁美。在围棋的设计中包含很多寓意。棋盘为方，其子为圆，子覆盘上寓意天圆地方。子分黑白，寓意阴阳。 棋盘共361个点，360暗合一年天数约数，天元一点寓意万物自一而始。9个星位暗合九宫之数，星位将棋盘分为四个象限，寓意一年四季，每个象限约为90个落子点，寓意每季天数。 棋盘周边共72点，寓意一年72侯。相比其它棋类运动，围棋规则简洁完美。比如象棋，你要知道如何摆棋，每个棋子的走法，每个棋子的作用。规则复杂，而围棋的规则非常简单，个把小时就能掌握，但是要下好围棋，却需要数年的时间，参透围棋往往需要数十年的人生阅历。

围棋规则简洁，但千变万化，蕴含着深邃的人生哲理。记得YouTube上有个介绍围棋的英文节目。第一句话就说，Go is an ancient Chinese game and it is a great tool for self-evaluation. 通过下棋，可以看出人的性格。围棋中充满了辩证思想，教会人们选择与放弃。比如选择如外势还是实地，弃子还是争先，边角还是腹地，大场还是急所，等等。下图给了一个例子，白棋选择了实地，而黑棋则选择了外势。白棋围的实地不再会增加，而黑棋的外势却为后面运行打下基础，借用得当，可以换回大笔实地，用的不得法，搞不好还会被别人吃掉。正如有人做事认真，谨慎，那下棋时会走实地；有人为人大气，豁达，则喜欢外势。好多年轻人，career之初，喜欢深入研究某个领域，好比占据实地。但有人有人兴趣广泛，就像在构造外势。

水平高的人跟水平低的人在什么地方不同呢？可以这样说，水平高的人，每走一步都有作用，而水平低的人常常走无用的棋。不管怎样说，棋是每人各走一步，无用的走多了，当然要输了。行棋的效率跟人生做事的效率有很多类似之处。先贴一个唐玄宗时代的围棋名手王积薪所提倡的《围棋十绝》，然后讨论里面其中几条。

一. 不得贪胜 二. 入界宜缓

三. 攻彼顾我 四. 弃子争先

五. 舍小就大 六. 逢危须弃

七. 慎勿轻速 八. 动须相应

九. 彼强自保 十. 势孤取和

下围棋不可心急贪胜，没有很好的根据地，一味贪图效率，大幅占地，往往会被对方抓住漏洞，切断联系，被对方制成一片片的孤棋。 在工作中往往可以能看到一些人好大喜功，但却根基不牢，到最后后院起火，竹篮打水的故事。但下棋也不能太过小心，虽然占地坚实，但效率过慢。 就好像一些人办事一生老老实实，唯唯诺诺，最后难成大事。在下棋时把我好这个度很难，做人拥有适度的ambition也不容易。没有ambition难成大事，但太过ambitious，太aggressive了，往往会失去朋友，丢了根据地。下棋效率高，要注意棋型与手筋。听讲棋的时候，大家经常能听到人说，这步是“型的好手”，这步是“筋的妙手”。棋型好效率才能高，棋型好比做事情先做大摸样，定好了strategy，后面自然水到渠成。手筋是一些局部的妙手与技巧，下出一个好的手筋，好比当你一头雾水，手下一人帮你想出一妙招，四两拨千斤的感觉。对于棋型与手筋的感觉，是要靠长期的经验积累。围棋里面还有一些技巧，有种方法叫“腾挪”。是不是听着就那么飘逸。“攻彼顾我”非常重要。高手围空，往往不是为了围空而围空。高效率的围空是在攻击对方的时候自然围空。 这种做法在商战中屡见不鲜。围棋里面讲究先手，有了先手别人可以跟着我走棋，才能掌握主动。弃子争先就是讲这个很重要的道理，宁可失去一些小的碎子，也要抢得先手。好比做research，一篇开创性的paper，经常无数citation，而有人做research拾人牙慧，浪费青春。好比虽然救回来了一些碎子，但失去了更好的机会。当然了，下棋中要有实力，有眼光才能找到先手，才能值得弃子争先，不然你下了，别人也不会应的 ：）下棋效率高，就要注重联络。也就是跟以前的子联系到一起。有句话叫“棋长一尺,无眼自活”。有了联络，棋不容易被围攻，这样才能更好的发挥效力。围棋很有意思，不像象棋，每个落子是不能再移动的。这就好像人的一生会发生很多很多事情一样，事情发生了，就像一个棋子落在了盘面，不能再改变，高手能利用盘面的棋子，让下一步棋发挥最大的效力，这就是动须相应谈的道理。 就好像我们做事情，要学会切问近思，需要思考如何把以前的经验跟现在事情联系到一起，怎样做才能对未来变得更加有利。这个就是联通教给我们的道理。比如有些人不停地换方向，换专业，换工作，不能很好的把以前的经验转化为自己下一步腾飞的实力。虽然忙碌，但却无为。

围棋历史源远流长。中国古代围棋是琴棋书画四艺之一。被人们认为是一种高雅的艺术，而不仅仅是一种“技”。吴清源大师在对21世纪围棋的构想中也谈到，围棋崇尚和谐，是一种艺术，也是一种生命的哲学。看棋，品棋是一种欣赏。看大竹英雄的棋，让人体验棋型中沁人心脾的美。看小林光一的棋，能体会出那种棋风凛冽，杀气逼人的寒气。看聂卫平的棋，有种高屋建瓴的感觉。看李昌镐的官子，又有那种锱铢必较，妙手回春的惊喜。看古力，李世石的棋，又能感觉出那种不屈的精神。棋面千姿百态，就想人生一样，魅力无穷。

最喜欢的两首诗词

《将进酒》

李白
　
君不见，黄河之水天上来，奔流到海不复回。
君不见，高堂明镜悲白发，朝如青丝暮成雪。
人生得意须尽欢，莫使金樽空对月。
天生我材必有用，千金散尽还复来。
烹羊宰牛且为乐，会须一饮三百杯。
岑夫子，丹丘生，将进酒，君莫停。
与君歌一曲，请君为我侧耳听。
钟鼓馔玉不足贵，但愿长醉不愿醒。
古来圣贤皆寂寞，惟有饮者留其名。
陈王昔时宴平乐，斗酒十千恣欢谑。
主人何为言少钱，径须沽取对君酌。
五花马，千金裘，
呼儿将出换美酒，与尔同销万古愁。

《琵琶行》

白居易

元和十年，余左迁九江郡司马。明年秋，送客湓浦口，闻舟中夜弹琵琶者。
听其音，铮铮然有京都声。问其人，本长安倡女，尝学琶琵于穆曹二善才。
年长色衰，委身为贾人妇。遂令酒使快弹数曲。曲罢悯然，自叙少小时
欢乐事，今漂沦憔悴，转徒于江湖间余出官二年，恬然自安，感斯人言，
是夕始觉有迁谪意。因为长句歌以赠之，凡六百一十六言。命曰《琵琶行》。

浔阳江头夜送客，枫叶荻花秋瑟瑟。
主人下马客在船，举酒欲饮无管弦。
醉不成欢惨将别，别时茫茫江浸月。
忽闻水上琵琶声，主人忘归客不发。
寻声暗问弹者谁，琵琶声停欲语迟。
移船相近邀相见，添酒回灯重开宴。
千呼万唤始出来，犹抱琵琶半遮面。
转轴拨弦三两声，未成曲调先有情。
弦弦掩抑声声思，似诉平生不得志。
低眉信手续续弹，说尽心中无限事。
轻拢慢捻抹复挑，初为霓裳后六幺。
大弦嘈嘈如急雨，小弦切切如私语。
嘈嘈切切错杂弹，大珠小珠落玉盘。
间关莺语花底滑，幽咽泉流冰下难。
冰泉冷涩弦凝绝，凝绝不通声渐歇。
别有幽愁暗恨生，此时无声胜有声。
银瓶乍破水浆迸，铁骑突出刀枪鸣。
曲终收拨当心画，四弦一声如裂帛。
东船西舫悄无言，唯见江心秋月白。
沉吟放拨插弦中，整顿衣裳起敛容。
自言本是京城女，家在虾蟆陵下住。
十三学得琵琶成，名属教坊第一部。
曲罢常教善才服，妆成每被秋娘炉。
五陵年少争缠头，一曲红绡不知数。
钿头银篦击节碎，血色罗裙翻酒污。
今年欢笑复明年，秋月春风等闲度。
弟走从军阿姨死，暮去朝来颜色故。
门前冷落车马稀，老大嫁作商人妇。
商人重利轻别离，前月浮梁买茶去。
去来江口守空船，绕舱明月江水寒。
夜深忽梦少年事，梦啼妆泪红阑干。
我闻琵琶已叹息，又闻此语重唧唧。
同是天涯沦落人，相逢何必曾相识。
我从去年辞帝京，谪居卧病浔阳城。
浔阳地僻无音乐，终岁不闻丝竹声。
住近湓江地低湿，黄芦苦竹绕宅生。
其间旦暮闻何物，杜鹃啼血猿哀鸣。
春江花朝秋月夜，往往取酒还独倾。
岂无山歌与姑笛，呕哑嘲哳难为听。
今夜闻君琵琶语，如听仙乐耳暂明。
莫辞更坐弹一曲，为君翻作琵琶行。
感我此言良久立，却坐促弦弦转急。
凄凄不似向前声，满座重闻皆掩泣。
座中泣下谁最多，江州司马清衫湿。

花未全开月未圆

今天一个小朋友跟我谈星座，说我是处女座的，让我谈谈对准求完美的看法。回去之后，想了一下，谈谈对缺憾生活的感悟。

• 生活永远不会完美，生活中永远会有缺憾。无论你多么成功，一定会有缺憾存在。
•  “花未全开月未圆” ：是禅宗所推崇的人间最好的境界，也是曾国藩平生最喜欢的一句诗。花一旦全开，马上就要凋谢；月一旦全圆，马上就要缺损。而未全开，未全圆，仍使你的内心有所期待，有所憧憬。人生之道如此，朋友之道，亲人之道皆是如此。稍微留一点分寸，得到的往往是海阔天空。
• 忙忙碌碌的我们，寻找的往往不仅仅是现实生活中的那点缺憾，还有你心灵深处的那种缺憾。其实这种缺憾永远不可能用其他东西来弥补，只能用你永不停止的脚步以及对每一天生活的感受来弥补。快乐活在当下，尽心就是完美。

 上边三点讲了我对缺憾的三个感悟，承认缺憾客观存在，认识缺憾是完美的一种，提出了对内心缺憾的解决办法。 最后跟大家分享一个视频

Matt Killingsworth: Want to be happier? Stay in the moment

The people who are crazy enough to think they can change the world, are the ones who do.

This is probably the first and last time you’ll find me quoting an advertisement as inspiration.  But I love this 1997 ad from Apple.

“Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can praise them, disagree with them, quote them, disbelieve them, glorify or vilify them. About the only thing you can’t do is ignore them. Because they change things. They invent. They imagine. They heal. They explore. They create. They inspire. They push the human race forward. Maybe they have to be crazy. How else can you stare at an empty canvas and see a work of art? Or sit in silence and hear a song that’s never been written? Or gaze at a red planet and see a laboratory on wheels? While some see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do.”

谈谈有效的减肥

去年8个月减肥45磅。期间读了不少关于减肥research 的paper。这里把一些重要的结论分享给大家。本人不是医生，也不是减肥专家。下面意见仅供参考。

咱们只谈科学减肥。一些旁门左道、难以持续的减肥方法，比如节食减肥，局部减肥，每天吃胡萝卜，喝减肥茶什么的，不在咱们的讨论范围之内。这里给你讲的是不用体验饥饿，不折磨身体，也能轻松掉肉的科学减肥方法。

减肥的目的是减少脂肪。脂肪就是能量，要想让脂肪不断变少， 那就要讨论能量的摄取与能量的消耗。这里要抓住两条主线：怎么让吃下去的东西尽量不变成脂肪； 怎么让消耗的能量尽量从脂肪转变。

怎么让吃下去的东西尽量不变成脂肪呢?  这里涉及两个问题，第一是控制血糖，第二是注意饮食。血糖尽量控制平稳，让自己的血糖在任何时候都保持在85-120 mg/dL 之间。这句话是什么意思？不这么做的后果是什么？比如有人靠节食减肥，早上不吃早点。每天总是感觉特别饿，你感觉饿，一般就是血糖低了。血糖低了，人体进入饥饿状态。那么你的基础代谢就会变慢，也就是说你不运动，每个小时消耗的能量就会变少。时间长了，一是对身体不好，二是身体很快就进入平衡状态，不会再减下去了。节食减肥减5-10磅也就到头了。 更重要的是你靠节食减肥，身体进入饥饿状态，一旦你开始吃东西了，身体马上会把吃下去的东西尽可能的变成脂肪，因为大脑告诉身体要备战备荒，为了下一次减肥准备。这就是为什么节食减肥容易反弹，早上不吃早点反而容易变胖的原因。所以不要让血糖太低。 早餐一定要吃饱，吃好。也不要搞什么饥饿减肥。 同时也要注意不要让自己的血糖太高。血糖太高了，人体分泌胰岛素，让你把能量储存起来，变成脂肪。这样吃点东西都变成脂肪了。比如orange juice本身热量并不大，但是喝下去，血糖迅速升高，刺激分泌胰岛素。也很容易让人变胖。那怎么才能保持血糖平稳呢？少吃多餐。每天吃6顿饭，每次吃的跟拳头那么大。或者上午10点下午4点吃的snack。 比较好的snack就是核桃等坚果，因为nuts里面含有油，油分解的慢。容易保持血糖稳定，不让人产生饥饿感。 第二是注意饮食。饮食很重要，大家知道淀粉很容易转换成糖分，升血糖比较快。但同样是淀粉也有很多种，比如你可以把馒头变成米饭，把白米饭变成brown rice。土豆就比馒头好，少吃加工过的食品等等。 这里推荐个link，大家自己去研究什么叫健康饮食。

http://www.hsph.harvard.edu/nutritionsource/

下面再谈谈怎么让消耗的能量尽量从脂肪转变。 最有效的方式就是锻炼。锻炼要注意三点，第一是锻炼时间长短，锻炼强度大小，锻炼肌肉群多少。咱们用例子说什么是有效的锻炼，什么是没有效果的减肥锻炼。如果你40岁一下，每隔一天跑步一个小时，让自己心跳控制在每分钟150下左右，是比较理想的减肥运动。这里面有几个要点，首先是一个小时的运动，运动半个小时以下大部分消耗的都是身体里的糖分，还没等消耗脂肪了，你就停止运动了。达不到理想的效果。第二跑步是身体大规模肌肉群活动，心跳到150表示了运动的强度。高强度大规模肌肉群运动会产生一种神奇的“after burn effect”。就是你跑完步身体觉得热乎乎的，而且如果强度够，你未来48个小时都能体验这种感觉。这种after burn effect很重要，可以提高你基础代谢率。睡觉的时候你都在减肥。而且这种减肥，让你精力旺盛，男人看上去更有活力，女孩看上去更年轻 ：）而且通过锻炼，你会发现，你反而不觉得饿了。长期锻炼的人，身体会很自然的用脂肪作为能量。长时间不锻炼的人，身体都忘了脂肪还能做能量，这些人反而更容易产生饥饿感，然后就不停的吃东西。长期锻炼的人每消耗1000卡路里从脂肪转换的比例会远远高于不锻炼人。

知道了上面两点，基本上就抓住了科学减肥的要领。剩下的就是靠持之以恒了。我把跑步机前放了个电视，去年跑步看了不少电视剧。而且坚持只在跑步的时候才可以看电视 。想想办法，总是可以找到reward的 ：）

最后祝你也减肥成功！

参考文件：

http://www.mayoclinic.com/health/weight-loss/MY00432

Goldstein, David J. "Beneficial health effects of modest weight loss." International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity 16, no. 6 (1992): 397.

Elfhag, K., and S. Rössner. "Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain." Obesity Reviews 6, no. 1 (2005): 67-85.

Miller, Wayne C. "How effective are traditional dietary and exercise interventions for weight loss?." Medicine and science in sports and exercise 31, no. 8 (1999): 1129.

Dengel, Donald R., James M. Hagberg, Richard E. Pratley, Ellen M. Rogus, and Andrew P. Goldberg. "Improvements in blood pressure, glucose metabolism, and lipoprotein lipids after aerobic exercise plus weight loss in obese, hypertensive middle-aged men." Metabolism: clinical and experimental 47, no. 9 (1998): 1075.

Meckling, Kelly A., Caitriona O’Sullivan, and Dayna Saari. "Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women." Journal of Clinical Endocrinology & Metabolism 89, no. 6 (2004): 2717-2723. Astrup, Arne, Dr Thomas Meinert Larsen, and Angela Harper. "Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?." Lancet 364, no. 9437 (2004): 897-899. Johnston, Carol S., Sherrie L. Tjonn, and Pamela D. Swan. "High-protein, low-fat diets are effective for weight loss and favorably alter biomarkers in healthy adults." The Journal of nutrition 134, no. 3 (2004): 586-591.