30-Day Fat-Burning Plan（30天燃烧脂肪计划）
It's an oversimplification to say fat can be as easy as "one, two, three" (not to mention it's a terrible cliche). But there may be at least a modicum of truth to it with the 3-2-1 program — a new strategy for getting ripped. By alternating three segments of cardio with two segments of weight training and one segment of core during a single workout, you may be able to rev up your metabolism and burn even more calories than you would by following a regular routine.
3-2-1 Workout
Start with 10 minutes of cardio (on any machine). Warm up for two minutes, then work at a pace that keeps you at 75% of your max heart rate (find it by subtracting your age from 220) for seven minutes. Spend the last minute working at a lighter pace.
Now do a circuit of three exercises for 20 reps each. For instance, do squats followed by bench presses and shoulder presses. Then rest 30 seconds. Repeat twice more.
Do interval cardio. For example, warm up for one minute on a treadmill and then sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.
Do 20 reps of three different exercises, such as incline dumbbell flyes, followed by split squats, and then overhead triceps extensions. Rest 30 seconds.
Repeat the interval cardio.
Finish with four to five core exercises done for about 30 reps each. Rest 30-60 seconds and repeat for two more circuits. Swiss-ball crunches, full situps, or bicycle situps are all fine. 那是一种很片面的说法：脂肪可以很容易的像喊1-2-3一样被解决。（别提这种陈词滥调了）至少这里有点现实的东西，那就是让你变瘦的新策略——3-2-1计划。也许通过三个部分的心肺功能交叉训练--2个力量训练和一个核心部分单独训练，你可以加快新陈代谢速度和燃烧更多的脂肪。接下来你肯定愿意遵守以下规定的方法
3-2-1训练计划
首先可以在任何器械上做10分钟心肺训练。
热身2分钟，接着让心率保持在最大心率（最大心率=220-你的实际年龄）的75%节奏运动7分钟。最后1分钟用较低节奏运动。
1、现在做3个训练动作每个动作20次的循环训练。例如：深蹲-平板卧推--肩上推举依次进行，然后休息30秒重复2次刚才训练。
做间歇性心肺训练。
例如：在单车上热身1分钟然后冲刺30秒接着用45-60秒做慢节奏训练。重复4-5次，停下来后慢走1分钟。
2、做3个不同训练动作每样各20次，比如上斜哑铃飞鸟，然后大深蹲，接着肱三头肌头后臂屈伸。休息30秒
重复刚才的间歇心肺训练。（注：也既单车训练）
3、最后进行4-5组核心肌群训练每组大约30下。休息30-60秒然后重复循环训练2次。像平衡球、全程仰卧起坐、自行车仰卧起坐等都可以。
（注：这个自行车仰卧起坐我也没做过。核心肌群，指的是位于腹部前后环绕着身躯，负责保护脊椎稳定的重要肌肉群，如腹直肌、腹横肌、骨盆底肌群以及下背肌等等。）
如有错误敬请指出 支持钩子教练哈哈 自己发现错误“脂肪可以很容易的像一样1-2-3被解决” 更正为“脂肪可以很容易像喊1-2-3一样被解决” 修改了 吴钩教练翻译地很好啊 诶～～～ 不错哦～ 以后可以靠翻译赚铜钱 楼主，俺是来顶你贴的ＭＭ．嘎嘎！！热血英雄
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