英国公主成功瘦身20斤,减肥秘诀都在这里

The Princess of York will marry fiance Jack Brooksbank at St George's chapel in Windsor on Friday.
约克公主尤金妮娅与她的未婚夫杰克·布鲁斯班将于周五在温莎的圣乔治教堂结婚。

According to reports, Eugenie has relied on the help of nutritionist Gabriela Peacock to slim down ahead of her nuptials .
据报道，在婚礼之前，尤金妮娅公主在营养师加布里拉·皮科克的帮助下成功瘦身。

And now Gabriela has shared her secrets to getting 'wedding ready' in a blog post on her website.
如今加布里拉在她网站上的一篇博文中分享了“婚礼准备”的秘诀。

AVOID BLOATING
避免浮肿

It suggests adapting your diet so as to avoid bloating, cutting out certain grains, sugar as well as onion and garlic to beat the bloat.
这篇博文建议大家调整饮食，可以不吃某些谷物、糖类、洋葱和大蒜以避免浮肿。

EAT WELL AHEAD OF THE BIG DAY
婚礼之前要吃好

While the blog post doesn't recommend 'crash diet' the expert does recommend a food switch up before the wedding.
这篇博文并没有推荐“速效节食”，不过专家确实建议在婚礼之前要改变一下膳食。

SLEEP WELL
睡个好觉

The experts claim that it is essential for losing weight as it prevents you from becoming too peckish .
专家表示，好好睡觉对于减肥是必要的，因为它可以使你不会变得太急躁。

Besides, Gabriela advises wearing what you are comfortable in as well as cutting down on sugar to avoid further skin problems.
除此之外，加布里拉还建议穿舒适的衣服，而且要少吃糖以避免进一步的皮肤问题。

How to get a trim figure like Eugenie
如何拥有尤金妮娅那样苗条的身材

Personal trainer Cameron Harris reveals just how much hard work the princess is likely to have put it to achieve her toned appearance.
私人教练卡梅伦·哈里斯透露了尤金妮娅公主为了拥有健美的身材可能进行的艰苦训练。

'Training wise, her lean arms and tummy indicate to me that she has been using a mixture of high intensity circuits and heavy weight training,' he explained.
“她那瘦削的胳膊、平坦的腹部说明，她进行了理智的训练，结合了高强度循环式锻炼和大运动量训练的方式，”他解释道。

Here's an example of the kind of regime you would need to follow for similar results.
为了获得相似的瘦身效果，你可能需要遵循以下列举的训练方式。

Session 1: Circuits
第一阶段：循环式训练

- Rowing machine 150 metre sprint
划船锻炼器械 150米冲刺训练

- Alternate leg lunges 1 mins
双腿交替进行弓步下蹲 1分钟

- Squat jumps 1 mins
深蹲跳 1分钟

- Press ups 1 mins
俯卧撑 1分钟

- Ab crunches 1 mins
卷腹 1分钟

- Standing dumbell shoulder press 1 mins
站着用哑铃进行肩推练习 1分钟

- Dumbell bicep curls 1 mins
用哑铃进行屈臂练习 1分钟

Repeat 3 times with 1 minute rest between sets.
每回合休息1分钟重复训练3次

Session 2: Weights legs
第二阶段：腿部训练

- Leg press 3 sets of 8 reps
腿部推举训练 每回合推举8次，重复训练3回合

- Hack squats on the smith machine 3 sets of 15 reps
利用史密斯训练机进行深蹲练习 每回合深蹲15次，重复训练3回合

- Single leg Glute bridge (slow and controlled) 10 reps each side x 3 sets
（缓慢克制地进行）单腿桥式挺臀 每条腿练习10次，重复训练3回合

- Single leg Donkey kicks 30 reps each side with a squeeze on the butt
单腿进行驴踢练习并收紧臀部 每条腿练习30次

Session 3: Upper body
第三阶段：上身训练

- Dumbell chest press 3 sets of 12 reps
用哑铃进行胸部推举练习 每回合推举12次，重复训练3回合

- Lat pull down (wide grip) 3 sets of 12 reps
背阔肌高位下拉练习（宽握）每回合下拉12次，重复训练3回合

- Dumbbell shoulder press 3 sets of 12 reps
用哑铃进行肩推练习 每回合推举12次，重复训练3回合

- Cable rope tricep extension, 3 Sets of 12 reps ( slow and controlled)
用缆绳进行三头肌伸展练习 每回合伸展12次，重复训练3回合