設立目標

1. {'smallUrl':'//www.wikihow.com/images_en/thumb/f/fc/Take-Measurements-%28For-Women%29-Step-1-Version-3.jpg/v4-460px-Take-Measurements-%28For-Women%29-Step-1-Version-3.jpg','bigUrl':'//www.wikihow.com/images/thumb/f/fc/Take-Measurements-%28For-Women%29-Step-1-Version-3.jpg/v4-728px-Take-Measurements-%28For-Women%29-Step-1-Version-3.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}1設立一個目標，根據目標選擇一個適合你的法打飲食和鍛煉計劃。
   • 問問自己下面的比基幾個問題：我需要減肥嗎？我需要減幾斤？我需要增肌嗎？或者其實我并不胖，只是尼身需要稍微塑一下型就可以了？
2. {'smallUrl':'//www.wikihow.com/images_en/thumb/2/28/Lose-Body-Fat-Fast-Step-14-Version-2.jpg/v4-460px-Lose-Body-Fat-Fast-Step-14-Version-2.jpg','bigUrl':'//www.wikihow.com/images/thumb/2/28/Lose-Body-Fat-Fast-Step-14-Version-2.jpg/v4-728px-Lose-Body-Fat-Fast-Step-14-Version-2.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}2在開始前先稱一下體重，量一量三維，種方造完來記錄進度。法打
   • 記住肌肉比脂肪更重。比基如果你的尼身目標是增肌或是塑形，你可能會比原來更重，種方造完所以請把注意力放在三圍而不是法打體重上。
3. {'smallUrl':'//www.wikihow.com/images_en/thumb/1/1b/Have-Fun-at-Home-on-a-Saturday-Night-Step-18.jpg/v4-460px-Have-Fun-at-Home-on-a-Saturday-Night-Step-18.jpg','bigUrl':'//www.wikihow.com/images/thumb/1/1b/Have-Fun-at-Home-on-a-Saturday-Night-Step-18.jpg/v4-728px-Have-Fun-at-Home-on-a-Saturday-Night-Step-18.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}3在減肥前先拍一張照片來督促自己，在減肥后再拍一張照片，尼身你會很有成就感的種方造完。
4. {'smallUrl':'//www.wikihow.com/images_en/thumb/d/dd/Be-Good-Looking-Step-2.jpg/v4-460px-Be-Good-Looking-Step-2.jpg','bigUrl':'//www.wikihow.com/images/thumb/d/dd/Be-Good-Looking-Step-2.jpg/v4-728px-Be-Good-Looking-Step-2.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}4買一套你想穿的比基尼，并掛在你可以看到的比基地方來激勵自己，特別是在那些難熬的幾天，它可以是一個強大的動力。