English Conversation Practice (At the gym) Improve English Speaking Skills

welcome to the gym I'm glad you  decided to come in today my name is

欢迎来到健身房，我很高兴你今天决定来，我的名字是

Jake and I'll be your personal trainer  nice to meet you so tell me a little  

杰克，我将成为你的私人教练。很高兴见到你，请告诉我一些

bit about yourself what brings you here  what are your goals have you worked out

关于你自己的信息，是什么让你来到这里，你的目标是什么，你制定了什么目标

before he hey man oh yeah so I'm Mike  I haven't really worked out like ever  

在他之前，嘿，伙计，哦，是的，所以我是迈克，我还没有像以前那样真正锻炼过，

I guess I'm here because well I want to lose  weight you know get in shape build some muscles

我想我来这里是因为我想减肥，你知道，锻炼身体，锻炼肌肉

um stop getting out of bread  every time I walk up the

，别每次都吃面包了走上

stairs oh and I heard working out is  supposed to make you feel good right  

楼梯哦，我听说锻炼应该让你感觉良好，对吧

so that's it yeah it definitely can make  you feel good but um I couldn't help but

，就是这样，是的，它绝对可以让你感觉良好，但是嗯，我忍不住，但

noce you're eating a burger right now tell  me do you usually eat stuff like that yeah  

你现在正在吃汉堡，告诉我是吗？通常会吃这样的东西，是的

man I'm just really hungry I figured  I'd need some energy before I start  

，我真的很饿，我想在开始

working out right plus it's my last meal  before I get serious about this Fitness

锻炼之前我需要一些能量，而且这是我认真对待健身这

thing I get it trust me but if you  really want to lose weight and get in

件事之前的最后一顿饭，我明白了，相信我，但如果你真的想要为了减肥和保持

shape we're going to need to  talk about your eating habits  

身材，我们需要谈谈你的饮食习惯

the food you eat plays a huge role in your fitness

，你吃的食物在你的健身之旅中发挥着巨大的作用，

journey probably more than you realize believe  me burgers like that while delicious aren't  

可能比你意识到的还要重要，相信我，像这样的汉堡虽然美味，但并不完全是

exactly the best fuel for your body if  you're trying to lose weight that's the

最好的燃料为了你的身体，如果你想减肥，那就

thing wait so I can't eat burgers anymore  what AM am I supposed to eat then I got  

等一下，所以我不能再吃汉堡了，我应该吃什么，然后我必须

to eat something right you don't have to  give up Burgers forever but you definitely  

吃一些正确的东西，你不必永远放弃汉堡，但你绝对

need to cut back if you're serious about  getting fit it's all about balance and  

如果您真的想保持健康，就需要减少摄入量，这一切都与平衡和

making better choices to lose weight you  need to focus on eating healthier foods  

做出更好的减肥选择有关，您需要专注于吃更健康的食物，

things like lint proteins vegetables  fruits whole grains and and healthy

例如皮棉、蔬菜、水果、全谷物和健康

fats these foods will give you the energy  you need without adding a lot of extra

脂肪，这些食物将为您提供能量你不需要添加大量额外的

calories and if you're feeling hungry all  the time it might be because the food you're

卡路里，如果你一直感到饥饿，可能是因为你

eating like this burger is filling you up but  not really giving your body the nutrients it need

吃的食物（比如这个汉堡）让你吃饱了，但并没有真正给你的身体提供所需的营养，

so like no more fast food but I thought  working out was the main part of losing

所以就像不再吃了快餐，但我认为锻炼是减肥的主要部分，

weight exercise is super important don't  get me wrong but if you're eating too many

运动非常重要，不要误会我的意思，但如果你吃太多

calories or the wrong types of food it's going to  be much harder to see results think of it this way  

卡路里或吃错类型的食物，那么看到结果就会困难得多这样

working out is like putting in the  effort to build a house but eating  

锻炼就像努力建造一座房子，但

healthy is like having the right materials  if you don't have the right materials the  

健康饮食就像拥有正确的材料，如果你没有正确的材料，

house won't stand up so you don't have  to starve yourself or cut out all the  

房子就立不起来，所以你不必挨饿或戒掉所有

foods you like but we do need to make  some changes that's what we have to do  

你喜欢的食物，但我们确实需要做出一些改变，这就是我们必须做的

okay okay I guess that makes sense I'll try  to it better but where do we start with the

，好吧，我想这是有道理的，我会尽力做得更好，但是我们从哪里开始锻炼，

workout that's the spirit let's start with  something simple to warm up push-ups they are  

这就是精神，让我们从一些事情开始俯卧撑热身简单，是

a great full body exercise and they'll  get your muscles activated don't worry

一项很好的全身运动，可以激活你的肌肉，别担心，

I'll show you how to do them correctly so  you don't hurt yourself look at me push-ups  

我会告诉你如何正确做，这样你就不会伤害自己，看我俯卧撑

I haven't done those since gim class in  a school and I wasn't even good at them  

我自从在学校的补习班以来我就没有做过这些，而且我

back then don't worry we'll take it step by  step first get down on your hands and knees

当时也不擅长这些，别担心，我们会一步一步地做，首先双手和膝盖着地，

then place your hands on the  ground now straighten your legs

然后现在将双手放在地上将双腿

behind so your body forms a straight line  from your head to your heels the key is to  

向后伸直，使身体从头部到脚后跟形成一条直线，关键是

keep your core tight and your body straight  when you lower yourself down bend your elbows  

在降低身体时保持核心收紧和身体伸直弯曲肘部

and make sure they are at at about 45°  angle from your body just look at me this

，确保它们与身体成约 45° 角身体就这样看着我，

way okay like this man this already  feels like a workout oh God you're doing  

好吧，就像这个男人，这已经感觉像是一次锻炼了哦上帝，你做得

fine now lower yourself down slowly  until your chest is just about the

很好，现在慢慢降低自己，直到你的胸部刚好接近地面

ground and then push back up don't  Rush focus on keeping your form

，然后向上推，不要急于集中精力保持你的身体状态

good if it's too tough you can always  start on your knees until you build up more

很好，如果太难了，你可以从膝盖开始，直到你增强

strength no this is too much I  can't I need to drink something

力量，不，这太多了，我不能，我需要喝点东西

please oh man I'm done that was  intense I can't feel my arms

，哦，伙计，我已经完成了，太激烈了，我感觉不到我的手臂了

already you did great for your first try Mike  don't worry push-ups can be tough when you're  

你的第一次尝试已经做得很好了，迈克，别担心刚开始做俯卧撑会很困难，

just starting out take a breather and grab some  water to hydrate before we move on to the next

在我们进行下一个

exercise yeah I definitely need something  to drink wait a minute I have it in my

练习之前，先休息一下，喝点水补充水分，是的，我确实需要喝点东西等一下，我背上有它

back um Mike is that soda don't  tell me that drink is soda please  

，嗯，迈克是苏打水，请不要告诉我饮料是苏打水，是的

yeah man it's my favorite I need  something sweet after all that hard

，这是我的最爱，毕竟这么难，我需要一些甜的东西

work okay here's the thing Mike soda isn't  the best choice when you're trying to to get  

好吧，有一点是，当你想保持

in shape especially right after exercising it's  full of sugar which can give you a quick burst of  

体形时，迈克苏打水并不是最好的选择，尤其是在运动后，它富含糖分，可以让你快速补充

energy but it will leave you feeling worse plus it  adds extra calories Without Really hydrating your

能量，但它会让你感觉更糟，而且还会增加额外的卡路里没有真正给你的

body what you really need after a workout  is water it helps your muscles recover

身体补充水分，锻炼后你真正需要的是水，它可以帮助你的肌肉恢复，

keeps you hydrated and has zero calories  so why don't you better drink some

让你保持水分，而且热量为零，所以你为什么不最好喝点

water water that sounds boring but I get what  you're saying all right no more soda for now  

水呢？水听起来很无聊，但我明白你在说什么好吧，现在不要再喝苏打水了，

good coal you'll notice a big difference in  how you feel once you start drinking more water

好煤，一旦你开始喝更多的水，你会发现你的感觉有很大的不同，

now let's move on to something  that strengthen your arms dumbbell

现在让我们继续进行一些增强手臂力量的哑铃

exercises we'll start with some  simple curls I will show you watch

练习，我们将从一些简单的弯举开始，我将向你展示看

me hold the dumbles at your sides Palms  facing forward keep your elbows close  

我把哑铃放在你两侧 手掌朝前 保持你的肘部靠近

to your body and slowly lift the weights  toward your shoulders then lower them back

你的身体 慢慢地将哑铃举向你的肩膀 然后再放低

down it's important to keep your  movements controll don't rush through it

控制你的动作很重要 不要急于完成

okay this Exercise Works your biceps and helps  build arm strength let's do 10 reps together wow  

这个练习可以锻炼你的二头肌并有助于增强手臂力量 让我们一起做 10 次 哇，

these are heavier than they look  I don't think I can make it to

这些比看起来重 我认为我无法做到

10 if you need to take a break that's fine  but don't give up you'll get stronger every

10 次，如果你需要休息一下，那很好，但不要放弃，你每次都会变得

time okay I'm done I really can't do anymore  can we just call it a day maybe I'll start  

更强好吧，我已经完成了，我真的不能再做下去了，我们可以到此为止吗？也许我

again tomorrow fresh I understand Mike starting  out is always tough but you did well for your  

明天会重新开始，我知道迈克开始总是很艰难，但

first day if you want to come back tomorrow  that's fine but come prepared you'll need

如果你想明天回来，你第一天 就表现得很好 没关系，但做好准备，

consistency if you want to see progress I'll set  you up with The Beginner's routine that we can

如果您想看到进步，您需要保持一致性。我将为您设置我们可以遵循的初学者例程，

follow okay here's a simple routine for  you we'll start with three days a week  

好的，这是一个简单的例程，我们将从每周三天开始，

each session will begin with a warmup  something light like a five minute walk  

每次课程都会开始进行一些轻松的热身活动，例如步行五分钟

or some juming Jacks to get your heart right  up then we'll move into some basic strength

或进行一些跳跃运动，让您的心跳加快，然后我们将进行一些基本的力量

training focusing on different parts  of the body each day we finish with  

训练，每天重点关注身体的不同部位，最后进行

cardio maybe 10 minutes of cycling  or walking nothing too intense at

有氧运动，可能是骑自行车或步行 10 分钟 一开始 没什么太激烈的

first but will increase the  difficulty as you get stronger don't

，但随着你变得更强，难度会增加，别

worry that sounds manageable I think  I can handle three three days a

担心，这听起来很容易控制，我想我可以每周处理三天三天，

week you'll do fine trust me and remember  it's not just about working out you've got  

你会做得很好，相信我，记住这不仅仅是锻炼你已经有

to keep making better choices with  your food and hydration it all works

为了不断在食物和水分方面做出更好的选择，这一切都

together don't worry Jake I'm already on  it from now on it's more healthy stuffer

在一起发挥作用，别担心，杰克，从现在开始，我已经开始这样做了，它更健康，

me look I brought a watermelon  and it is also delicious it is

看起来我带了一个西瓜，它也很美味，很

healthy that's a good start watermelon  is definitely better than that

健康，这是一个好的开始西瓜肯定比那个汉堡更好

burger thanks man this time I'm serious no more  Burgers okay maybe less BG ERS I hope you liked  

，谢谢伙计，这次我是认真的，不再吃汉堡了，好吧，也许少一点 BG ERS ​​我希望你喜欢

this conversation if you could improve your  English a little more please subscribe to the  

这个对话，如果你能再提高一点英语，请订阅该

channel and share this video with a friend  and if you want to support this channel you  

频道并与朋友分享这个视频如果您想支持这个频道，您

can join us or click on the super thanks button  thank you very much for your support take care

可以加入我们或点击超级感谢按钮，非常感谢您的支持，保重