When the 2008 Olympic Games open in Beijing, millions will be marveling at all the athletes' bodies. Muscled legs, backs, abs, and arms - sure signs of the Olympic body, carefully sculpted for power, speed, and endurance.

But what does it take to get that Olympic body? And could the average Joe (or Joelle) ever hope to look like an Olympic athlete?

"Sure," says Sam Callan, an exercise physiologist and the coaching education manager for USA Cycling. "If you're willing to spend the time."

Of course, few people have the kind of time that Olympic athletes devote to their training. But even if your best "event" revolves around the remote, not all is lost. After all, when it comes to the competition for a healthy body, it's often enough to join the game.

So if you're ready to shape up, here are some cues from the pros to get you started:

1. Know your body type.

Some of us are built for speed, some for endurance, says Callan. Figuring out what feels natural -- and what you're best at -- will help you determine which type of exercise will work for you.

Do you like to jump? Sprint? Spend time on the treadmill? Everyone has a unique body composition, and which composition of muscle fiber type you have will determine whether you will have more endurance or speed and power.

"We're all born somewhere on that continuum, but all the training in the world can only move you a little bit," he explains. That's why Arnold Schwarzenegger probably couldn't have been a long-distance runner, he says.

2. Determine your goals.

You're bound to be better at some kinds of physical events than others, so choose one or two that feel natural and that you enjoy. You'll be much more likely to stick with it -- and see success.

Do you want to slim down? Focus on nutrition and a routine of steady cardiovascular endurance exercise, with short bursts of speed called interval training. Do you want to build up your cardiovascular endurance? Try swimming, running, or cycling. If it's speed you're after, try adding sprints to your routine. And if you only have a short time to work out, try circuit training, which consists of a series of resistance training exercises performed one after the other, with minimal rest.

But if you have weak areas, says Callan, don't hesitate to address them with specific training.

3. Eat healthfully.

Brooke Bennett, three-time Olympic gold medalist in the 1996 and 2000 Olympics -- and the current world record holder for the 800-meter freestyle swim -- says that diet should be the first focus for anyone hoping to improve physical well-being.

"Nutrition is key in anybody's life, whether we're professional athletes or working at a desk," says Bennett, now a certified personal trainer and nutritionist and a consultant to USA Swimming. "It's about 80% of our lifestyle."

The former Olympic athlete believes that content, not calories, should be the focus of any "Olympic body" regimen. Besides the obvious -- fruit, vegetables, lean proteins, and slow carbohydrates like brown rice and sweet potatoes -- Callan also recommends watching the sugar content of the foods you
eat.

"People stress about [the calorie content of protein], but they should be stressing about sugar," Bennett says." Sugar has a high-calorie count but it's metabolized quickly. And if you're not burning the sugars while working out, you're going to put on weight."

4. Eat frequently, with a mixture of protein and carbohydrates at every meal.

Your body needs a steady supply of fuel if it's going to function at maximum efficiency. Eating frequently also increases your body's metabolism, which means it will burn more calories.

Olympic athletes eat five to six meals a day, with protein at each, to increase lean muscle mass and maintain maximum efficiency. So plan to eat smaller meals, ideally two and one-half to three hours between each.

"You want to keep your body running so efficiently that everything you're using is converted to energy and your body doesn't store anything," Bennett explains.

Star shot-putter and two-time Olympic silver medalist Adam Nelson, who is competing in Beijing, follows this advice religiously. In order to maintain his muscled physique, Nelson eats protein every three hours -- a total of 300 grams per day.

A typical day for him begins at 6:30 a.m. with six to eight eggs, a cup or two of berries, and coffee. At 9:30 a.m., he'll have an apple and protein shake. For lunch, he'll eat a turkey sandwich packed with spinach and green and red peppers, along with a glass of milk.

For his afternoon snack, Nelson will grab leftovers from the night before. Then, for dinner, he often consumes up to 2 pounds of salmon, along with grilled vegetables and a cup of rice. Just before bed, he downs yet another protein shake.

Of course, unless you are a world-class athlete in training, you should not follow Nelson's diet. But the idea of eating every few hours -- with a mixture of protein and carbs at every meal -- is an important one.

5. Watch the mirror, not the scale.

Bennett says that even if your goal is weight loss, the healthiest of regimens focus on decreasing body fat and increasing lean muscle mass, not a particular number on the scale.

When she swam her record-setting race in Sydney, the 5-foot-6-inch swimmer weighed between 120 and 125 pounds, with 18% body fat. Now, she weighs between 135 and 138 pounds, but her body fat is down to 12%.

"If your clothes fit great and you like the way you look in the mirror, does it matter what the scale says?" she asks. "It's like age. You could be 45 but feel 30. Age and weight are just numbers that we get obsessed with, but they don't mean we're healthy."

Instead of weighing, Bennett recommends having someone measure you every two weeks and check your body fat once a month, which will provide a yardstick for how much fat you're actually losing.

6. Drink plenty of water.

The body is made up of 60% water, which means it needs a regular supply to survive. According to the National Academy of Sports Medicine (NASM), a fluid loss of even 2% body weight will affect circulatory functions and decrease performance.

The amount of water each person needs will vary depending on many factors such as underlying medical condition, physical activity level, and environment. The Institute of Medicine generally recommends about 91 ounces of total water (from drinks and food) on average per day for women and 125 ounces for men. Most water that we consume comes from beverages, but about 20% comes from food. Too much water can be harmful.

7. Ease into new exercises.

If you are going from cyclist to runner or runner to cyclist, you may be pretty fit, but your muscles or skeletal system might not be ready for the new sport. Think of Lance Armstrong's painful New York City Marathon debut last year.

So take it easy at first, and don't overdo it.

8. Vary your activity, but include the weight room.

Olympic athletes spend a lot of time on their primary activity (a cyclist will ride, a runner will run), but for most folks, varying the activity reduces boredom and uses a variety of muscles which may otherwise not get worked.

Also, says Callan, strength and power -- which come from resistance training -- are important components of any sport. Working out with weights will also reduce the loss of muscle mass that often occurs with aging. Even men in their 70s and 80s have put on lean mass in a relatively basic strength-training program.

Also, the NASM says that studies have shown no difference between those who do resistance training three times a week vs. those who train five times a week. So you really don't have to train like an Olympian in the weight room. A little goes a long way.

9. Train regularly and consistently.

"The more intense the training is, the more you're going to reach your potential," Callan says. "You will not find an Olympic athlete who is not highly, highly trained. They don't roll out of bed and win the 100-meter sprint or the 50 freestyle. They spend hours and hours of training of all sorts."

Of course, people also respond at different rates and in different ways, which means that Callan is hesitant to say just how much training someone needs to really get into shape. Another factor is how a program is designed. If you really want to get in shape, it's safe to say that three workouts a day will go a long way. But anything is better than working out with that remote.

10. Consider hiring a personal trainer.

According to the American College of Sports Medicine (ACSM), personal training jumped from the seventh most important trend in 2007 to the third most important in 2008.

There's a reason for that, says Bennett. In addition to an individually tailored program, personal trainers provide accountability.

"People are hesitant at the beginning to spend the money with a personal trainer, but after a month, when they're tightening their waistband and their shorts are loose, they really see the results," she says. "After a while, you adjust to the expense and it becomes part of your lifestyle."

If you can't afford a trainer, seek out someone who is as dedicated as you are to getting healthy, and train together. "Even personal trainers need workout partners for accountability," she says. "It helps to have someone there to push you."

Above all, say the experts, enjoy the journey. And don't forget to indulge. After all, even Olympic athlete Nelson enjoys the occasional trip to Dairy Queen. His favorite? The Oreo Blizzard.

当2008年奥林匹克运动会在北京举行的时候，数百万的人将会惊讶于所有运动员的身体：肌肉发达的双腿、背部以及胳膊---这无疑是奥林匹克身体的标志，为力量、速度和耐力而生。

但是怎么能造就这样的奥林匹克身体呢？那么一个普通的身体有希望变成奥林匹克运动员的身体吗？

“当然有希望，只要你愿意花费时间”，Sam Callan如是说。他是一个锻炼生理学家同时也是美国自行车教练教育的总教练。

当然，很少有人能够投入像运动员一样多的时间来训练。然而，即使这样，也并不会一无所获。毕竟，当参加健康身体比赛的时候，已经足够参加比赛了。

因此，如果你准备行动，一下是行动之前的几点建议：

1. 了解你的体型

Callan说，我们中间有人追求速度，有人追求耐力。找出最自然和你最擅长的将会帮助你决定对你有小的锻炼类型。

你喜欢跳跃吗，短跑吗？会在跑步机上花费时间吗？每个人都有一个独一无二的身体组成。 你所拥有的肌纤维组成类型将决定你是否会拥有很好的耐力，速度和力量。

他说：“我们每个人生来都是持续发展的，然而训练只能使你提高一点点。这就是为什么Arnold Schwarzenegger几乎不可能成为长跑运动员的原因。”

2. 制定你的目标

在某些体育活动上，你注定要比其他人优秀。因此，选择一到两项自己感觉自然的，喜欢的运动，这样你就容易坚持，也会比较容易成功。

想要减肥吗？注意营养和心血管耐力的锻炼，同时注意间歇训练。 想要增强自己的心血管耐力吗？那么请选择游泳、跑步或者自行车运动。如果你的速度跟不上，那么请在每天的训练中增加短跑训练项目。如果时间有限，则采用循环训练。循环训练包括一系列一个接一个的强度训练，中间的休息时间很少。

Callan还说：“如果你有弱项，应该毫不犹豫地用特效训练加强你的弱项。”

3. 健康饮食

Brooke Bennett，从1996年到2000年间的三次奥林匹克金牌得主，目前世界上的800米自由泳纪录保持者，说：“任何一个想要提高身体健康程度的人都应该注意饮食。”

Bennett说“营养是任何人生活中的一个重要因素，无论是一个专业运动员还是一个办公室的工作者。营养在我们的生活中所占的比例大约是80%”他现在是一个认证的私人教练同时还是营养师和美国游泳队的顾问。 

这位前奥林匹克运动员相信：营养而绝非能量应该成为奥林匹克身体养生法的焦点。 除过效果明显的水果、蔬菜、精益蛋白质和慢碳水化合物比如大米和白薯之外，Callan也建议我们关注所吃食物中的糖含量。

Bennett说：“人们强调蛋白质中的卡路里含量，但是他们应该强调糖的含量。 糖的卡路里含量高但是也消化的快。如果在工作中你的糖分没有被燃烧掉，你将会增肥。”

4. 经常在每顿饭的时候都吃蛋白质和碳水化合物的混合物。

如果你的身体在高效运转，它将需要燃料的稳定供应。频繁用餐也可以加快身体的新陈代谢，燃烧更多的热量。

一个奥林匹克运动员每天要吃5到6顿饭，每餐都有蛋白质，为了增强肌肉组织保持高效运作。所以，应该计划少食多餐，理想的状态是2.5小时或者3小时一顿饭。

Bennett解释到：“为了你的身体保持高效运作的状态，你所吃的所有的东西都被转化为能量，而你的身体并没有储藏任何东西。”

正在北京参加比赛的铅球名将，两次奥林匹克银牌得主Adam Nelson严格遵照此建议。为了保持他的肌肉体格，Nelson每三个小时就补充一次蛋白质-每天300克的量。

他的典型的一天这样安排的：6：30用早餐：6到8个鸡蛋、2到两杯果酱还有咖啡；9：30的时候他会吃一个苹果喝一点蛋白混合饮料；午餐的时候，他会吃一个由菠菜包着的并且有青红椒的火鸡三明治还要喝一杯牛奶。

Nelson还会在下午的时候吃一些前天晚上的剩余东西作为他的下午茶点心。 到了晚餐的时候，他经常会吃2英镑的大马哈鱼和一些烤蔬菜，还有一碗米饭。睡觉前，他还要和一杯蛋白质混合饮料。

当然，除非你是一个正在训练的世界级的运动员，否则你不会采用Nelson的食谱。然而，少食多餐-蛋白质和碳水化合物是非常重要的饮食建议。

5. 用镜子判断。而不要用尺度来判断。

Bennett 说，即使你的目标的减肥，最好的养生法也应该关注你的日益减轻的脂肪和日益增加的肌肉，而绝对不是体重表上的数字。

当她在悉尼参加她的创纪录比赛时，这位身高5.6英寸的游泳运动员的体重是120到125英镑之间，其中18%是脂肪。现在她的体重在135到138英镑之间，但是她的脂肪下降到了12%。

“如果你的衣服有点大，然而你喜欢自己在镜子中的样子，那么尺寸又有什么关系呢？”她问到，“这有点像年龄问题。你可能已经45岁了，但是看起来却是30岁的样子。年龄和体重只是困扰着我们的数字，但是他们并不意味着我们是健康的。”

Bennett建议我们不要去称体重，而是 安排人每两周测量一下你并每月检查你的脂肪含量，这将会我你实际上减少了多少脂肪提供一个标准。

6. 多喝水。

根据美国运动医学学会的统计，即使是体重的2%的体液损失也会影响身体的循环功能并且会降低性能。

每个人所需要的水量是不同的。众多因素比如潜在健康状况、体育活动程度以及环境因素都会影响到需水量的不同。医学院建议一般情况下，女性身体每天平均需要91盎司水量（丛饮料和食物中获得），而男性则需要125盎司水量。我们所消耗的大多数水都来自饮料，然而还有20%是来自食物的。饮水太多也于健康不利。

7. 慢慢转向新的锻炼。

如果你正从自行车运动改为跑步运动，或者正从一个自行车手变成一个跑步运动员，你将会非常健康。想想去年在纽约城市马拉松比赛现场Lance Armstrong那痛苦的初次亮相吧。

所以起初的时候做一些简单的，不要太夸张了。

8. 改变你的活动，包括健身房，

奥林匹克运动员在他们最初的项目上花费了大量的时间（一个自行车手会把时间花费在骑车上，一个跑步运动员会把时间花费在跑步上），但是对大多数人来讲，改变项目会使训练变得有趣并且增加很多原本不可能有的肌肉。

Callan也说来自坚持不懈地训练的力量是任何运动的重要组成部分。每天用力训练也会减少随着年龄而减少的肌肉。即使是70和80来岁的男性也有可能通过基本的力量训练项目来相对的增加自己的肌肉。

美国运动医学学会也表示，研究证明那些每周做三次阻力训练的人们和那些每周做5次的人没有什么区别。所以，你没有必要向运动员一样在健身房里边训练。积少成多。

9. 始终如一的有规律地训练。

Callan表示“你的训练强度越大，你的潜力就会把挖掘出来越多。没有一个奥林匹克运动员没有接受高强度的训练。他们不可能不经训练就可以获得100米短跑或者50米自由泳的冠军。他们在各式各样的训练上花费了大量的时间。”

当然，每个人的反应程度和反应方式不一样，这就意味着Callan并不能确定一个人到底需要多少训练才能足够健康。另外一个因素是关于项目的设置。如果你真的想要健康，那么一天三次锻炼将会奏效。然而，千里之行始于足下。

10. 考虑聘用一个私人教练。

根据美国医学学会，私人教练服务已经有2007年的位居第七，爬升为2008年的位居第三了。

Bennett说这是有原因的。除过一套量身定做的个人项目外，私人教练服务还具有负责任的优势。

她说：“开始的时候，人们还在犹豫是否要花钱来雇佣一个私人教练，但是一个月以后，当他们开始紧收皮带，当他们的短裤开始变得宽松时，他们看到了效果。过一阵子，你就会接受这笔花费，而它夜成为你生活中的一部分。”

如果你不能负担得起一个私人教练，那么找一个和你一样勤奋，一样想要健康的人一起训练。她说：“即使是个人训练者也需要伙伴，这样就有人给你压力了。”

专家们表示，首先要享受全过程。毕竟，即使奥林匹克运动员Nelson 也享受的马拉松之旅。他的最爱是什么？ Oreo Blizzard.