My Secret Recipe for Losing Weight

By Zou Shiming

Translation by Zhu Yaguang

My Secret Recipe for Losing Weight

By Zou Shiming

Translation by Zhu Yaguang

I am 165 centimeters tall, and my arm length is 164 centimeters. Some say a boxer with an arm span shorter than his height will be badly beaten up in a fight. However, I eventually stood in the biggest boxing ring, and it was my opponent who was badly beaten up.

The Gist of Boxing

On November 5, 2016, it was the eve of a match in Las Vegas.

I needed to drop seven pounds in three days,which meant over two pounds per day. In the old days, it wasn’t a difficult task for me, but now,I would definitely call it a grueling “extreme challenge.” Three years of professional physical training had increased my muscular density, plus I had grown older and had a slow metabolism—difficulty losing weight increased exponentially.

The weather was dry in Las Vegas, so in order to achieve the desired result faster, I put on two down jackets and went running like mad. Besides, I kept a rigorous diet. Even if I took a bite of fruit, I would spit out the pulp after sipping its juice. Before a match, I keep doing intense exercises while putting up a tenacious fight against starvation.

Some people think that the key point of boxing is to defeat the opponent. However, the long battle of conquering yourself should always come before that.

My body and I are inseparable from each other.We are both the most familiar enemies and most loyal friends. I constantly fight with my body, just like Sisyphus falling into an endless loop of rolling a boulder up a hill.

My body consists of a string of numbers—45, 48,49, and 51.

When I was 45 kilograms, I was too thin to attend the Junior Championship, so in order to put on weight, I kept having snacks before bed until the night before the match.

When I was 48 kilograms, I claimed my first world title.

It was in the London Olympics when I was 49 kilograms. I took a selfie after the match, swearing to bid goodbye forever to my skinny self.

When I weighed 51 kilograms, I moved up to take part in a professional match in a new weight class.

身高165厘米，而臂長(zhǎng)只有164厘米，臂長(zhǎng)不如身高。有人說，你會(huì)被打得很慘。但是，我終究站上了最高的拳臺(tái)，被打慘的是另一個(gè)人。

拳擊第一要義

2016年11月5日，拉斯維加斯大賽前夕。

3天減下7磅，日減兩斤多。這樣的減重速度放在以前還算輕松，而對(duì)于今天的我，絕對(duì)是非常痛苦的極限挑戰(zhàn)。3年職業(yè)生涯的體能訓(xùn)練，令我的肌肉密度越來越大，加之年齡漸長(zhǎng)，新陳代謝緩慢，減重的難度呈幾何倍數(shù)增加。

拉斯維加斯天氣干燥，為了更快地見到效果，我套上兩件羽絨服去瘋狂跑步，飲食的種類更是嚴(yán)苛，即便區(qū)區(qū)一口水果進(jìn)肚，也只敢啜飲汁水，拋棄果肉。臨戰(zhàn)前的自己只有兩種狀態(tài)：瘋狂地運(yùn)動(dòng)，頑強(qiáng)地挨餓。

有人以為拳擊第一要義是戰(zhàn)勝對(duì)手，但是，戰(zhàn)勝對(duì)手之前，是漫長(zhǎng)的與自己的斗爭(zhēng)：戰(zhàn)勝自己。

我與我的身體形影不離，它是我最熟悉的敵人，也是最忠誠的朋友。我日復(fù)一日的，像希臘神話中的西西弗頑強(qiáng)地將滾石推上山，與身體斗爭(zhēng)。

我的身體是一串?dāng)?shù)字。

45公斤，參加少年賽，瘦到不行，比賽前一天還在吃夜宵增肥。

48公斤，打成人賽，拿到我的第一塊世界級(jí)金牌。

49公斤，倫敦奧運(yùn)會(huì)，比賽結(jié)束后我拍下一張自己皮包骨頭的樣子，發(fā)誓再也不瘦成這等熊樣。

51公斤，升級(jí)打這個(gè)級(jí)別的職業(yè)賽。

要保證比賽的時(shí)候一切順利，體重在平時(shí)就處于嚴(yán)密監(jiān)控當(dāng)中。每日稱體重，將所有異常的波動(dòng)在日常生活的克制中調(diào)整回來。平日的體重絕對(duì)不能超過比賽項(xiàng)目要求3公斤。因?yàn)橘惽叭艚抵剡^多，身體太過干燥，不僅影響健康，也會(huì)影響比賽狀態(tài)。

我的飲食，常常是這樣的：菜花用熱水焯熟，加簡(jiǎn)單調(diào)味品涼拌；整塊的沒有油星的水煮牛肉；冬瓜加少許雞塊熬湯。餐桌上有好多精心烹飪、色味俱全的菜挑逗著舌尖，屬于我的三兩份菜永遠(yuǎn)是清淡少油鹽，即便是牛肉，也只有不多加烹飪的清淡氣息。

時(shí)間長(zhǎng)了，我會(huì)覺得賽前的飲食控制像一種修行，在所有美食美味的誘惑中，我選擇一份克制。常有其他領(lǐng)域的朋友問我減肥秘方。哪有什么秘方，認(rèn)定了有要完成的東西，把夢(mèng)想當(dāng)宿命去承擔(dān)，別無他念，年復(fù)一年。

To make sure that everything goes well in a match, I have to keep an eye on my weight at ordinary times. I weigh myself daily, and whenever abnormal weight fluctuations occur, I enforce a strict daily routine to bring it back on track.Normally, body weight must never exceed three kilograms of what is required. If you drop too much weight before a match, your body will be too dehydrated, which will impact your health and performance.

This is my usual diet: boiled cauliflower with some simple dressings, one piece of boiled lean beef, and chicken consommé with white gourd. Although there are lots of nicely cooked and presented foods on the dining table, sending out an appetizing aroma, the few available dishes for me are always simply cooked and salted, and beef is no exception.

As time goes by, I feel that the pre-competition diet control is like some sort of spiritual practice.Facing the temptation of delicious foods, I choose to restrain myself. Friends from other walks of life often ask me for the secret recipe of losing weight.The secret recipe, if any, is that once you make up your mind to do something, you must take it as your mission and work hard to accomplish it regardless.

Apart from keeping a light diet, taking preventive measures is also useful. I feel as though my nerves are always on edge. When I step on a scale after slightly overeating and find out a little change in my weight, I work out harder the next day to metabolize the excess fat. Therefore, I always keep a weighing scale at hand, and with the help of which, I can maintain my weight properly.

A War with Your Body

In the preparatory stage, we would gradually bring down our weights to maximum two kilograms above the upper limit of the weight class, and within one week to one month before the match,the excess two kilograms must be dropped. In this way, our muscle strength can be exploited to the fullest at the time of the fight. Everything goes as planned. Our body is like a wind-up toy car, which is fully wound before departure, leaving only the finest muscles geared up for the match.

On ordinary days, maintaining weight is like having a see-saw battle with the body, and willpower is the key to success. At the homestretch of the pre-competition weight control, the subcutaneous fat cannot be reduced anymore,so the method of active dehydration needs to be adopted, which kicks off an even more arduous battle.

除了飲食克制、清淡，就是防微杜漸。我心里始終有一根弦緊繃著，稍微吃多，站上體重秤稍有波動(dòng)，第二天就需要更勤勉地練習(xí)，將其代謝掉。為此，我確保在任何時(shí)候，周圍都會(huì)有體重秤的陪伴，在刻度、數(shù)字的包圍和確認(rèn)下，我妥善維持著自己的體重。

與身體來回交戰(zhàn)

省隊(duì)訓(xùn)練期間，訓(xùn)練場(chǎng)上總掛著一個(gè)表格，每個(gè)人的體重波動(dòng)都記錄在上面。教練看到哪個(gè)貪吃鬼吃多了，就抓過來脫掉鞋和衣服，稱一下。超重做不了假，超重的人被趕去跑步，繞著訓(xùn)練場(chǎng)像陀螺一樣，一圈又一圈。

備賽階段，先是緩慢降體重，降至高過參賽級(jí)別上限兩公斤以內(nèi)；賽前一周至一個(gè)月的時(shí)間，再將最后兩公斤體重降下去。這樣的節(jié)奏能保證比賽時(shí)肌肉力量達(dá)到最大。一切都在計(jì)劃中執(zhí)行，身體像一輛上發(fā)條的玩具車，即將出發(fā)之前，將發(fā)條扭到最緊，留下最精干的肌肉，等著開戰(zhàn)哨響。

日常里保持體重，是來來回回和身體交戰(zhàn)，一招一式地打回去，重在意念堅(jiān)定。到了賽前控體重的沖刺階段，底層脂肪降到不能再降，就要靠主動(dòng)性脫水。這是一場(chǎng)更加痛苦而艱辛的戰(zhàn)役。

主動(dòng)性脫水，是指通過少喝水、多出汗、蒸桑拿等手段，最大程度降低身體的含水量。身體一開始干，臉馬上就會(huì)凹下去。拳擊運(yùn)動(dòng)員們每個(gè)人帶著一個(gè)尖下巴，開始控體重最為痛苦的環(huán)節(jié)。

降低身體的含水量有專門的控體重服。使用時(shí)，先在里面貼身穿上保暖內(nèi)衣，又厚又吸汗，然后套上控體服，控體服像雨衣一樣不能透氣，材料密閉光滑，在手腕和腳踝處可以扎起來。需要的時(shí)候，最外層還要再套一層風(fēng)衣。

裝備齊全以后，開始在烈日下面爬坡。天氣炎熱，穿著厚厚的衣服，身體成了一個(gè)移動(dòng)的熱水壺，爬完一大圈，累得滿身濕透，上氣不接下氣地回到房間。脫下的保暖服一擠，全是汗水。把保暖服一扔，趕緊上秤看看體重有沒有降。

主動(dòng)脫水訓(xùn)練，我一節(jié)課下來會(huì)降一公斤多，大級(jí)別的運(yùn)動(dòng)員則可能會(huì)降兩三公斤。在正常訓(xùn)練狀態(tài)下，我每晚的消耗在0.2兩到0.3兩之間。降體重次數(shù)太多，數(shù)據(jù)早已熟稔于心。

比賽前一晚，就到了最難熬的時(shí)候。第二天早上要稱重，當(dāng)晚不進(jìn)食、不進(jìn)水，照常訓(xùn)練，訓(xùn)練結(jié)束后睡覺，等著第二天稱體重?？伢w重時(shí)間久了，對(duì)每個(gè)階段身體的反應(yīng)就有預(yù)估。通常身體的感受是有層次的，開始時(shí)是渴，等挨過去了，餓的感覺就更加兇猛地反撲過來。有人不幸有胃病，睡不著，用枕頭頂著胃生生扛一晚上。

一具軀體的可能性

這樣，賽前的體重稱量就成了一個(gè)關(guān)鍵的關(guān)卡，哪怕僅僅超過0.01公斤，都會(huì)被嚴(yán)格無情地拒絕在拳擊臺(tái)之外。參加奧運(yùn)會(huì)，每一場(chǎng)比賽之前，為了體重達(dá)標(biāo)，我都要不吃晚飯熬一夜，第二天一大早頂著灰白的天色稱體重。稱重后稍事休息，再打晚上的比賽。

打贏了，就意味著還要比賽，還要稱重。下場(chǎng)以后立馬穿上控體重服，跑出門去跳繩出汗控體重。

Active dehydration refers to the reduction of body water to the greatest extent by drinking less water, sweating or taking a sauna. Once the body starts to dehydrate, the cheeks will sink in. And then, with a pointy chin, the boxers are entering the most painful stage of weight control.

To reduce body water, there is a special weight control suit, which is made of an airtight and smooth fabric, like a raincoat, and its cuffs and legs can be tied up. But before putting it on, you need to wear thick and absorbent thermal underwear, and,when necessary, a wind coat also needs to be put on outermost.

Fully armed, you begin to run uphill in the sun.On a hot day, we are dressed in several layers,and our body becomes a moving thermal unit.After running a big circle around the hill, we are drenched in sweat. Out of breath, we run back to our rooms, taking off the thermal wear and wringing sweat out of it. And then we throw away the cloth and step on the scale to check if the weight has come down.

After a session of active dehydration training, I can usually lose more than one kilogram, and those of a higher weight class could probably lose two to three kilograms. In normal training, I can lose 10 to 15 grams per night. As I’ve experienced so many times with weight loss, those figures are engraved on my mind.

The night before the match is the hardest time for a boxer. As the weigh-in takes place the next morning, we don’t eat or drink anything that night,but we still keep up our usual practice, and go to bed directly afterwards, waiting to be weighed the next day. After a long period of practicing weight control, we can predict our body reactions at different stages. Usually, there are different levels of physical sensations. Thirst comes first, and then hunger floods in like surging waves. Some boxers suffering from stomach disorders cannot fall asleep on an empty stomach, but they just press a pillow against their belly to endure the pain all night long.

The Potential of Our Body

The weigh-in before the fight is crucial, as even if there is just 0.01 kilogram overweight, the boxer will be disqualified for the match. Every time I participated in the Olympics, in order to meet the weight standards, I always skipped dinner the night before the match. After the weigh-in early next morning, I would take some rest and be prepared for the fight at night.

If I won the first bout, there were more bouts coming, which also meant more weigh-in sessions.Therefore, I had to put on the weight control suit right after the match, and went running and rope skipping, so as to reduce weight through sweat.

Throughout the London Olympic Games, I had to fight almost every other day. After the repeated experience of starvation and training, I finally won the gold medal.

I sat at a corner, stinking with perspiration,watching people around me either embracing each other excitedly or exchange gifts. Lots of athletes, wearing perfume and tidy uniforms and having their hair neatly combed, were celebrating with their team. There were others running about in excitement, draping the national flag of their country around their shoulders. People from all over the world, regardless of race, age and gender,were having a ball in the carnival.

But to me, the memory of Olympics just consisted of hunger and skinny bodies.

When the London Olympic Games was over, I looked at myself in the mirror, seeing a mere bag of bones, and I took a picture, swearing never to go back to the skinny me anymore.

In modern society, I wonder how many ordinary people have experienced dizziness caused by low blood sugar after starvation. As with the Olympic spirit of “Faster, Higher, and Stronger,” our sportsmanship not only guides us to challenge the limits of our agility, speed,and power, but to explore the potential of our body of flesh and blood, which always carries the hungriest stomach and the finest muscles.

It is a disgrace for a boxer,who has gone through arduous training, to be disqualified for the match due to a weight problem.

Foods always carry feelings for the world. They are warm,cozy, and pleasant—which are entirely different from my dull training life.

Today, as a professional boxer living in a world dominated by numbers on a scale, I constantly put up a fight with my body via food and practice. In the kingdom of fighters, it is strong willpower that sets me free.?

(From Life of a Fighter,CITIC Press）

Zou Shiming winning the WBO flyweight title鄒市明贏得WBO蠅量級(jí)世界拳王金腰帶

倫敦奧運(yùn)會(huì)，從開幕式到閉幕式，兩三天就要打一場(chǎng)。在反復(fù)的饑餓和練習(xí)中循環(huán)，我終于拿到這塊金牌。

我一身臭汗坐在一角，看人們興奮地互相擁抱，交換紀(jì)念品。好多運(yùn)動(dòng)員頭發(fā)梳得一絲不茍，噴著香水，穿好整齊的隊(duì)服慶祝，有人興奮地披著自己國(guó)家的國(guó)旗跑來跑去。來自世界各地的人們不分種族、性別、年齡，陷入了一場(chǎng)嘉年華的狂歡。

可是我，關(guān)于奧運(yùn)會(huì)記憶的味道，是饑餓的味道，是骨感的軀體。

倫敦奧運(yùn)會(huì)結(jié)束后，我看到鏡子中皮包骨頭的自己，對(duì)著鏡子給自己拍了一張照片，發(fā)誓再也不要回到這樣的體重。

奧運(yùn)精神是“更高、更快、更強(qiáng)”，我不知道現(xiàn)代社會(huì)有多少普通人體驗(yàn)過饑餓引發(fā)的低血糖眩暈。我們的體育精神，不僅探索著敏捷、速度、力量的極限，也用這具血肉之軀，游蕩在最饑餓的肚腸和最精壯的肌肉之間，用軀體擴(kuò)展著人類的可能性。

一位拳手，經(jīng)過艱苦的練習(xí)，最終因?yàn)轶w重不過關(guān)而沒能上場(chǎng)，是十分羞恥的。

食物永遠(yuǎn)有種人間情懷，它是溫?zé)岬?，是家居的，是安逸的；與我冷清的訓(xùn)練生活截然不同。

今天，職業(yè)拳擊臺(tái)上的我，仍在體重刻度和數(shù)字包圍著的空間里，與食物和體重日復(fù)一日地較量，通過強(qiáng)大的克制，贏得競(jìng)爭(zhēng)王國(guó)的自由。?

（摘自《拳力以赴》中信出版社）

頑強(qiáng)挨餓

文/鄒市明 譯/朱亞光

training on the provincial team,there was always a table posted on the wall of the training center, which recorded everyone’s weight changes. When the coach found out anyone overate, he would ask the trainee to stand on the scale barefoot and without clothes. The scale does not lie. Those who were overweight were asked to run in circles around the training center.