Step 1: Eat more frequently 少食多餐
Eat smaller meals more frequently to keep your metabolism humming and your blood sugar from dropping too low.
Step 2: Cut out processed foods 拒绝膨化食品
Cut out processed foods high in fat and sugar and low in nutritional value, such as snack foods, soda, and fast food.
Step 3: Switch to lean meats 多吃瘦肉
Switch to lean meats like chicken, turkey, and especially fish. The omega-3 fatty acids in fish encourage your body to use fat as fuel.
Step 4: Drink more water 多喝水
Drink more water to stay hydrated during your workouts. Water also keeps your body lubricated like oil in an engine.
Step 5: Get moving  多参加运动锻炼
Emphasize cardio workouts with exercises like bike riding and walking to burn excess calories.
Step 6: Focus on interval training  注意间歇锻炼
Focus on interval training that combines near maximum exertion with a moderate rest period for shorter, more intense workouts.
Step 7: Combine strength training and cardio  体力锻炼和心力锻炼并举
Combine strength training with cardio workouts to significantly increase your fat burning potential and get the body you’ve always wanted.

【重点讲解】

听力课堂网Nancy翻译

Cardio ［偏正］心脏的

Interval   

n. 1.间隔时间; （时间上的）间隔, 间隙, 间歇

The interval between the two trees measures 40 feet.

这两棵树的间隔是40英尺。

2.（戏剧、电影或音乐会的）幕间休息，休息时间

The audience were going out for the interval.

幕间休息时观众走出了剧场。

3.（其他事情）穿插出现的间隙

Processed

 adj. 1.加工过的;经加工的