《40 YEARS WITH A WHISTLE》，Dan John

When I was a child, people used to tell me that “your life flashes before your eyes” just before you die. As I was writing 40 Years with a Whistle, I laughed a few times out loud as my past kept flashing before my eyes.

“All in all, this wasn’t a bad life, but I would prefer to live a bit longer”

This book has been ruminating in my brain for a while.

In 2011, I popped open my first lifting journal from 1971 and realized I had been keeping track of my workouts for 40 years. So, I wrote a two-part article on the lessons I had learned (Part One,?Part Two); very simply, it was 40 lessons from 40 years.

Last summer as I was coaching next to a throwing cage at St. Mary’s in Twickenham, London, a local coach asked me how I could “see all of this.” I responded, “Well, you know, I have been doing this for…”

It took me a minute to figure out that I had been standing in fields, yelling in weight rooms and making half-time adjustments for the past 40 years.

當(dāng)我還是個(gè)孩子的時(shí)候，人們常說(shuō)，在死之前，“人的一生歷程，會(huì)在眼前回溯閃現(xiàn)”。當(dāng)我著手寫《四十年彈指一揮間》的時(shí)候，我笑了幾次，因?yàn)槲也粩嗟鼗厮葜^(guò)去。“總的來(lái)說(shuō)，過(guò)得還不錯(cuò)，不過(guò)我希望能活得更久一些。”

這本書(shū)，我琢磨了很久。

2011年，我打開(kāi)了1971年以來(lái)的第一本舉重日記，意識(shí)到自己已經(jīng)堅(jiān)持了40年的訓(xùn)練。因此，我寫了一篇兩部分的文章，介紹我學(xué)到的教訓(xùn)(第一部分，第二部分);很簡(jiǎn)單，這是40年的40個(gè)教訓(xùn)。

去年夏天我在倫敦大學(xué)瑪麗皇后學(xué)院的投擲區(qū)進(jìn)行執(zhí)教，一個(gè)當(dāng)?shù)亟叹殕?wèn)我是如何做到“洞見(jiàn)一切的細(xì)節(jié)”，我回答，“因?yàn)槲以?jīng)經(jīng)歷過(guò)……”

我愣了一會(huì)，才意識(shí)到自己在過(guò)去的40年里，一直在執(zhí)教、訓(xùn)練中不斷實(shí)踐著。

斧游人：

今天我瀏覽了Dan John的官網(wǎng)（http://danjohn.net/）。

首頁(yè)上最顯眼的地方，是Dan的著作《40 YEARS WITH A WHISTLE》（我把它譯為，四十年彈指一揮間）

起初是Dan 在2011年夏天寫了兩篇博文，縱橫了他40年的訓(xùn)練、教學(xué)、競(jìng)技的經(jīng)驗(yàn)，后面寫成書(shū)。這兩篇博文，即是今天發(fā)的文章，很有智慧，值得一看。

（B站的專欄文章有字?jǐn)?shù)限制，我將用更長(zhǎng)的篇幅進(jìn)行拆解）

40 Years of Insight - Part 1

40年的洞見(jiàn)：第一部分。

原文鏈接：https://www.t-nation.com/training/40-years-of-insight-part-1

I have a box in my storage room that contains all my training journals. Besides sets and reps, I toss in what's going on in my life. Often, I find long essays about the future, lists about "what works," and funny little tidbits about my life that I would've quickly forgotten had I not wrote them down.

It hit me when I picked up this box the other day that I've been recording workouts since 1971, five years after first picking up a weight. That's forty years! I started to think about the lessons I've learned and, before I knew it, I had a list of forty lessons that I had to learn the hard way.

在我的儲(chǔ)物室里有個(gè)箱子，里面裝著我一直以來(lái)的訓(xùn)練日記。除了記錄組數(shù)、次數(shù)之外，我還把生活周遭也寫了進(jìn)去。我在里面能找到不少內(nèi)容，關(guān)于未來(lái)的期許、“有效的訓(xùn)內(nèi)容”以及生活的趣事，如果沒(méi)有記錄下來(lái)的話，這些有意思的東西轉(zhuǎn)瞬即逝。

我突然意識(shí)到，從1971年開(kāi)始計(jì)算，也就是在我第一次接觸力量訓(xùn)練的五年后，我就一直有規(guī)律的進(jìn)行并記錄著訓(xùn)練進(jìn)程。四十年??！我開(kāi)始回顧著經(jīng)驗(yàn)教訓(xùn)，不知不覺(jué)中，我列出來(lái)一份清單，這是我在這40年間，通過(guò)刻苦訓(xùn)練學(xué)習(xí)到的40條經(jīng)驗(yàn)教訓(xùn)。

1 – Keep a journal of some kind.

第一條：寫訓(xùn)練日記。

It makes me smile to see my attempt at neat handwriting in my first journal entries. The bench press workout was 85 x 8/8/4. I noted, "I was supposed to do six on the second set but it was too easy." In the summer before my freshman year, I benched 100 pounds; my sophomore year, I benched 200 pounds; and I got 300 during my junior year in track season. I would write what I benched as a senior weighing 162 pounds, but you wouldn't believe it.

I have a few notes about my coach's son who came to our weight room one afternoon to see if I was "really as strong as my dad said I was." I told him I'd already lifted and he said something that questioned my lifts. So, I put a low 300-pound lift on the bar and it went up so fast that he told me to stop. "I believe you...wow, I believe you."

The value of a journal is seeing the progress (and the regress) of your training and training philosophy. I believe a thorough review of your old journals is probably as good as a training session.

在最初的訓(xùn)練日記上，看到那工整的筆跡，我笑了。

上面寫著，我用85磅（約39kg）進(jìn)行8次、8次、4次臥推。日記寫著，“計(jì)劃預(yù)設(shè)的第二組是6次，但太輕松了，所以做了8次?！?/p>

大一開(kāi)學(xué)前的暑假我可以臥推100磅；大二時(shí)我臥推200磅；在大三的田徑賽季，我完成了300磅的臥推。如果沒(méi)有親眼所見(jiàn)，你不會(huì)相信我大四時(shí)能夠臥推這么多，但體重只有162磅（約73.5kg）。

日記上記錄著我教練的兒子曾在某個(gè)中午來(lái)到力量房，想看看我是不是“如他爸所說(shuō)的那么強(qiáng)壯”，即使我表示自己剛練完，他還是要求我展示自己的力量水平。

于是我把杠鈴桿加重到300磅（約136kg）然后推的飛起，他看到后馬上說(shuō)停，“行了，我相信你了”。

訓(xùn)練日記的價(jià)值在于，能夠清晰的看到自己在訓(xùn)練水平和訓(xùn)練理念上的進(jìn)步（以及退步）。

我相信，你如果在自己的訓(xùn)練日記上進(jìn)行一次徹底的“溫故知新”，所得到的進(jìn)步和啟發(fā)，絕對(duì)和訓(xùn)練本身一樣有效。

2 – Eat like a man

使用“像男人一樣吃飯”飲食計(jì)劃。

（譯注：這是ELM飲食計(jì)劃的原文 ：https://www.t-nation.com/diet-fat-loss/eat-like-a-man-1）

Eat Like a Man?pulled together some wonderful disconnected links that had spun in my brain for a few years. Yes, low carb is good, but carbs are not evil. For the strength enthusiast, or someone who wants to just be powerful, this article gives the template. The carb-depletion workout fit perfectly with a weekly volume day. The carb-up fit perfectly with life!

Now, you can agree or disagree with the diet, but all the athletes I had use this template found that their ability to train longer and harder was enhanced naturally by this simple eating program. And, as the author notes, people fear you in the supermarket!

ELM飲食計(jì)劃，讓我搞清楚了不少這幾年一直在琢磨不透的問(wèn)題。沒(méi)錯(cuò)，低碳飲食是不錯(cuò)，但并不意味著攝入碳水就是錯(cuò)的。

這個(gè)飲食計(jì)劃為力量愛(ài)好者提供了模板，在低碳狀態(tài)下進(jìn)行每周的高容量訓(xùn)練，在高碳狀態(tài)下享受周末的生活。

你可以支持或否定這個(gè)飲食計(jì)劃。而在我指導(dǎo)下使用過(guò)ELM飲食計(jì)劃的運(yùn)動(dòng)員都發(fā)現(xiàn)，通過(guò)這個(gè)簡(jiǎn)單的飲食計(jì)劃，他們訓(xùn)練時(shí)間更長(zhǎng)、訓(xùn)練強(qiáng)度更大，成績(jī)也自然得到了提高。還有一點(diǎn)，作者提醒到，在逛商場(chǎng)的時(shí)候人們會(huì)覺(jué)得你太壯了（譯注：……）

3 – You must master the squat movement.

你必須精通深蹲這個(gè)動(dòng)作模式。

You may not need to ever squat heavy, and you may also discover that there are some better tools for you (for?you, read that carefully) like Bulgarian split squats or pistols, but mastery of the squat is worth every second you spend on it.

In past?articles, I've given you a template to follow. However, I still feel that the message has NOT been delivered. You?must?master this basic movement. Spend years on it if you have to, as I did, but learn to do this.

也許你沒(méi)有必要蹲的很重，（提示，仔細(xì)看清楚）而且你可能更喜歡其他方式的蹲類動(dòng)作，如保加利亞分腿蹲，或者手槍蹲（單腿蹲）。

不過(guò)，你依然有必要練習(xí)深蹲這個(gè)動(dòng)作，花在上面的時(shí)間越多，回報(bào)越大。

在之前的文章里我我提供過(guò)一些訓(xùn)練模板，但無(wú)論如何，我覺(jué)得這條信息仍然沒(méi)有表達(dá)清楚。

你必須完全的掌握深蹲這個(gè)基礎(chǔ)動(dòng)作。

如有必要，花上幾年的時(shí)間去練習(xí)深蹲。我曾這么做，而且受益匪淺。

4 – There are several "Modern Classics" that will support your training goals.

“現(xiàn)代經(jīng)典文學(xué)”會(huì)幫助你更清晰的明確訓(xùn)練目標(biāo)。

Yes, these are "books," but the depth and insights will astound you.

Cormac McCarthy's "The Road." It still stuns me and scares me. The diet advice is unsupported by research.

T. H. White's "The Once and Future King." The first part is "The Sword in the Stone" and the book changed my life.

Frank Herbert's "Dune." The book is a science fiction legend, but the respect for education, in all its forms, makes it worth reading.

I would also tell you to read all of Harry Potter. Any book that introduces a character in the first chapter that's so crucial to the whole story, yet won't be seen again until the third book, and a question from the very beginning that isn't answered until literally the end, deserves one's time and energy.

There are others, of course, but the idea is that at times big goals and big stories also include epic tragedy and overcoming failure.

沒(méi)錯(cuò)，這是書(shū)籍（而非訓(xùn)練相關(guān)），但它們的深度和洞察力會(huì)讓你大吃一驚。

科馬克·麥卡錫的《危途》，它至今仍讓我震驚與害怕。當(dāng)中的飲食計(jì)劃并沒(méi)有得到理論支持（不知道這句話是什么意思……）

（譯注：2009年廢土電影《末日危途》的原著小說(shuō)）

T·H·懷特的《永恒之王四部曲》，第一部分《石中劍》，這本書(shū)改變了我的人生。

弗蘭克·赫伯特的《沙丘》，這本書(shū)是科幻巨作，任何形勢(shì)下對(duì)于教育的尊重，都使其值得一讀。

我還會(huì)告訴你，要讀整個(gè)《哈利·波特》系列。任何一本書(shū)，如果在第一章中引入了對(duì)整個(gè)故事至關(guān)重要的人物，但直到第三章才會(huì)再次出現(xiàn)；如果一個(gè)問(wèn)題從一開(kāi)始就沒(méi)有得到回答，直到最后才得到真正的答案，那么這本書(shū)就值得花時(shí)間和精力去讀它。（譯注：指小說(shuō)的內(nèi)容深度，以及作者精湛的寫作技巧。）

當(dāng)然，仍然有許多沒(méi)被推薦但值得一看的文學(xué)作品。

好的作品，關(guān)鍵在于，構(gòu)建了宏達(dá)志向與龐大宇宙觀的故事，包括那些史詩(shī)、悲劇以及百折不撓的故事。

（斧游人：這一條的建議，與構(gòu)建美學(xué)基礎(chǔ)、哲學(xué)觀有聯(lián)系。宏觀視角會(huì)幫助任何人重新審視自己的行為與價(jià)值觀。）

5 – Lift outdoors.

在室外進(jìn)行訓(xùn)練

When I first made waves as a writer, I was usually quoted for insisting we go outside and train. It's still great advice. I think that carrying equipment outside and working out in a communal gathering is the single best way to train. As a discus thrower, bringing my kettlebell to the field to do a few movements "now and again" was a game changer in helping me improve my throws. Grab some food and drink and a training tool and go outside and have some fun lifting.

當(dāng)我第一次以作家身份引起轟動(dòng)時(shí)，人們經(jīng)常引用我的話，“到室外去訓(xùn)練”。

這仍然是非常好的建議。

我認(rèn)為帶著訓(xùn)練器械到公共場(chǎng)合去訓(xùn)練，是最好的鍛煉手段。

作為一個(gè)鐵餅運(yùn)動(dòng)員，“時(shí)不時(shí)地”地帶著我的壺鈴到田徑場(chǎng)上訓(xùn)練，如同開(kāi)掛一般，幫助我提高我的投擲專項(xiàng)成績(jī)。

帶上食物、飲料和訓(xùn)練器械，到外面去做一些有趣的力量運(yùn)動(dòng)吧。

（斧游人：這一點(diǎn)，深有同感。從6月開(kāi)始，我嘗試在從室內(nèi)轉(zhuǎn)移到室外訓(xùn)練，并逐漸過(guò)渡到在室外完成全部的訓(xùn)練。個(gè)人感受是，在室外訓(xùn)練的好處很多，日照、溫度、通風(fēng)、空間感以及本體感受，都會(huì)讓訓(xùn)練變得更加專注。當(dāng)然，也有一些條件是只有室內(nèi)有的。在能力范圍內(nèi)，盡量在室外完成所有的訓(xùn)練。）

6 – The?Southwood Program?works.

南森中學(xué)舉重計(jì)劃，行之有效。

譯注：南森計(jì)劃，是Dan 在初中時(shí)為了打橄欖球而接觸的一個(gè)舉重計(jì)劃。

計(jì)劃原文鏈接：https://www.t-nation.com/training/lessons-from-southwood

I wrote on this a few years ago. It's very simple.

The Southwood Program is to be performed three days a week in the gym:

• Exercise –?Reps

• Power Clean –?8-6-4

• Military Press –?8-6-4

• Front Squat –?8-6-4

• Bench Press –?8-6-4

Although I learned this while Nixon was President and nobody traded with China, it still holds fast as a great training program. You don't miss a single bodypart, it's simple to learn, and a bit rigorous to do. It also demands that you clean and military press which we'll get back to later.

在幾年前我曾寫過(guò)這個(gè)計(jì)劃，它非常簡(jiǎn)潔。

南森中學(xué)舉重計(jì)劃，一周三練。

動(dòng)作——組次安排：（第一組8次，第二組6次，第三組4次，下同。）

• 杠鈴高翻——8/6/4

• 杠鈴實(shí)力舉——8/6/4

• 杠鈴前蹲——8/6/4

• 杠鈴臥推——8/6/4

雖然我在尼克松時(shí)代就知道了這個(gè)計(jì)劃，而且沒(méi)有人與中國(guó)進(jìn)行貿(mào)易（譯注：打倒帝國(guó)主義哈哈），但它仍然是一個(gè)優(yōu)秀且有效的力量訓(xùn)練計(jì)劃。

你能夠練到任何一個(gè)身體部位，很容易掌握，而且做起來(lái)一板一眼。

這個(gè)計(jì)劃還要求你進(jìn)行杠鈴高翻和杠鈴實(shí)力舉，我們稍后會(huì)講到這兩個(gè)動(dòng)作。

7 – Learn to meditate or relax "on command."

學(xué)會(huì)“主動(dòng)的”冥想和放松。

If there's a skill that's overlooked it's the ability to nap when necessary. If my athletes struggle with getting or staying asleep, we're going to have issues down the line. Training oneself to relax is the first step. I recommend squeezing a muscle tight, then breathing out and releasing it. This helps enable falling effortlessly asleep literally any time, anywhere.

Sleep is the best recovery tool I know, but the skill of sound sleeping is often overlooked. Although I recommend?ZMA?,?Z-12?, and eyeshades and earplugs to just about every audience I speak to, I still say that one also needs to practice relaxing. There are many CDs, DVDs and downloads that walk you through this skill and I can't comment on them all, but it's worth your time to practice this underrated skill.

有個(gè)技能是很容易被人們忽略，那就是在必要時(shí)快速打盹的能力。如果我執(zhí)教的運(yùn)動(dòng)員存在入睡困難或易醒的問(wèn)題，那么會(huì)影響到后面的訓(xùn)練。

練習(xí)自我放松是第一步，我建議先繃緊肌肉，然后在呼氣時(shí)逐漸放松，這有助于你在任何時(shí)間、任何地點(diǎn)輕松的入睡。

睡眠是我所知道的最好的恢復(fù)策略，但是良好睡眠的技巧依然容易被忽視。

盡管我?guī)缀跸蛎恳晃宦?tīng)眾推薦ZMA（鋅鎂力膠囊）、Z-12（一種助眠補(bǔ)劑）、眼罩和耳塞，但我仍然覺(jué)得大家要多練練主動(dòng)放松技巧。

網(wǎng)上有很多視頻和課程，可以幫助你學(xué)習(xí)這個(gè)技能，我不能逐一介紹，而它們值得你花時(shí)間去研究、實(shí)踐。

8 – Never pass a pull-up bar without doing some pull-ups.

經(jīng)過(guò)單杠，就得做引體向上。

I learned this from Pavel. It's a "truism." My all-time best number of pull-ups was 14 when getting ready for my senior year of high school football. I know this because of my journal (see Lesson One!). As I grew larger, I let myself slide all the way down to four reps. I also noted my shoulders hurt.

Taking Pavel's advice, I started doing one or two pull ups throughout my training workouts. When two became ridiculously easy, I moved to three and soon four. I am now back to nine pull-ups and "miraculously" my shoulder health is back to being fine.

One surprising point about pull-ups is that they're also a wonderful abdominal exercise. I don't know why that is, but it will be evident the day after a long pull-up workout.

（斧游人：這指用GTG非疲勞訓(xùn)練法，高頻率、高組數(shù)、低單組次數(shù)的練習(xí)引體向上。）

這是我從帕維爾那里學(xué)來(lái)的。（譯注：Pavel?Tsatsouline，SFG硬式壺鈴體系創(chuàng)始人）

這是一個(gè)“真理”。

我的引體個(gè)人最好成績(jī)是14次，那會(huì)還是我為了初三的橄欖球比賽進(jìn)行的訓(xùn)練。我知道這是因?yàn)槲矣浽诒咀由狭?見(jiàn)第一條，做訓(xùn)練日記!)

隨著我越來(lái)越大，我的引體一直在退步，到了四次，肩膀也出現(xiàn)了疼痛。

按照帕維爾的建議，我開(kāi)始在訓(xùn)練中做一兩個(gè)引體向上。當(dāng)2次引體變得輕松以后，我就去做了3次引體，很快能夠做4次。我現(xiàn)在已經(jīng)恢復(fù)了做9次引體向上的實(shí)力，我的肩膀也“奇跡般地”恢復(fù)了健康。

關(guān)于引體向上有個(gè)令人驚訝的細(xì)節(jié)，它同時(shí)也是一種很好的腹部鍛煉。我不知道為什么會(huì)這樣，但在長(zhǎng)時(shí)間的練習(xí)引體后，這一點(diǎn)會(huì)很明顯。

（斧游人：人在空中，需要?jiǎng)佑酶贡诩∪阂苑€(wěn)定與控制軀干、下肢。）

9 – The old time weightlifters had it right: "Fixed" weights are better for most of us.

老派舉重運(yùn)動(dòng)員說(shuō)得對(duì)：“固定”重量對(duì)我們大多數(shù)人是更有效的。

I love pictures of the old time strongmen with the huge kettlebells and fixed bars. When I first started training, gyms had fixed barbells in a rack, so you could grab a 75-pound barbell or a 105 pounder, just like the dumbbell rack today.

There's some beauty in this. Originally, all I had was a 53-pound kettlebell and a 70 pounder. So, when I trained, I had two options. The "lack of options" made me dig down harder for certain movements. A few years ago, I noted that most of us should toss out the bulk of our weightlifting plates and just use 45s and 25s. One would have thought I'd blasphemed! I got negative feedback for weeks from that.

I stand by it. Yes, it's a jump to go from 185 to 225. It means you have to own 185 and you'd better be ready for the load at 225. It's also how we trained in college as the small plates were all broken and the football team stole all the 35s to stick on their machines (I won't comment).

So, my first group of recruits when I began coaching learned to lift with 95, 135, and 185 pounds in the snatch and clean. They mastered the loads quickly because, well, we had no other options!

我喜歡看老派大力士的照片，里面有巨大的壺鈴和固定重量杠鈴。

當(dāng)我有生以來(lái)第一次訓(xùn)練時(shí)，健身房的深蹲架上只有固定重量杠鈴，意味著我只能在75磅（34kg）與105磅（47kg）之間選擇杠鈴，如現(xiàn)在的啞鈴架。

這里面的內(nèi)涵是很有意思的。起初，我只擁有24kg和32kg的壺鈴各一個(gè)。所以在我訓(xùn)練的時(shí)候，我只有兩個(gè)重量可以選擇。這種“缺乏選擇”的情況，讓我盡可能的去研究、深挖某些可以練的動(dòng)作。

幾年前我曾倡議，大部分人應(yīng)該拋棄掉小杠鈴片，要用10kg與20kg的杠鈴片去加重。有人覺(jué)得我在胡扯，幾周下來(lái)，我收到了不少負(fù)面的評(píng)論。

我堅(jiān)定這個(gè)立場(chǎng)。沒(méi)錯(cuò)，從185磅（83kg）跳到225磅（102kg），這意味著你必須完全掌控185磅的負(fù)重動(dòng)作，并且做好了承受225磅的技術(shù)與心理準(zhǔn)備。這也是我在大學(xué)訓(xùn)練時(shí)的真實(shí)情況，因?yàn)樾∑妓榈袅耍蠙烨蜿?duì)把所有15kg的片拿去固定器械上了。（不評(píng)論這種做法。）

所以，在我執(zhí)教新學(xué)員的時(shí)候，他們學(xué)會(huì)了使用95磅、135磅、185磅進(jìn)行抓舉和高翻。他們必須盡快的掌握這些重量下的技巧，因?yàn)槊鎸?duì)重量，大家都一樣的，毫無(wú)選擇。

10 – I believe that for overall health, you need to help the body cleanse.

我堅(jiān)信：為了全面的健康，你需要維持身體清潔。

At nearly every talk I give, I note the importance of dental floss. Flossing is really good for you and it seems like it makes a difference in heart health. It takes about a minute to do it, too. But I get emails from guys who tell me, "I'll do anything to get to X, Y or Z." When I ask them first to floss twice a day, I get a return email that says something like "that is a problem as..." Listen, if you don't have the discipline to floss twice a day, good luck with the Velocity Diet.

I do all the weird stuff. I use a Neti Pot for my sinuses, and I no longer take allergy medicine, so it "works." I use a tongue scraper every morning, and learned that some foods really do make mucus, and I always supplement with fiber. Now, I don't go so far as to do some of the higher-end stuff like colonics, but that's not a judgment on my part.

I think that taking a little time each day to "cleanse" is worth it to your overall health. To me, it's like eating vegetables and fruit. It's got to be good for you at some level. And, let's be honest, it's pretty easy to do.

幾乎每次我演講的時(shí)候，我都會(huì)提到牙線的重要性。使用牙線確實(shí)對(duì)你有好處，而且似乎對(duì)心臟健康也有好處。這也就花費(fèi)一分鐘的時(shí)間而已。

但我收到一些人的電子郵件，他們宣城，“為了達(dá)到某些目標(biāo)，我愿意做任何事?！?/p>

當(dāng)我首次建議他們一天用兩次牙線時(shí)，他們卻給自己找各種理由，這樣、那樣。

聽(tīng)著，如果你沒(méi)有每天使用兩次牙線的習(xí)慣，那么祝你“速度減肥法”成功。

我做所有奇怪的事情。我用洗鼻壺來(lái)清潔鼻竇，因?yàn)樽鐾暌院蟛辉僖蕾嚸羲帲晕掖_定它對(duì)我管用。我每天早上都清潔舌苔，基于有些食物確實(shí)會(huì)使舌苔產(chǎn)生粘液。我堅(jiān)持補(bǔ)充纖維。

如今是我不會(huì)去嘗試一些高端療法，比如灌腸，我對(duì)此不評(píng)價(jià)。

我認(rèn)為每天花一點(diǎn)時(shí)間來(lái)“凈化身體”，對(duì)你的整體健康是非常值得的。比如我會(huì)吃蔬菜和水果。一定程度上對(duì)你是有好處。

老實(shí)說(shuō)，這些事情都很容易做到。

（未完待續(xù)）