“坐”进坟墓：久坐是如何毁掉你的身体的

如果你从这本指南中没有学到任何东西，那么请至少看看这里：

“现在”就是追寻你梦寐以求的生活的最佳时刻。拥抱当下，感受此时此刻的力量，准备好迎接即将到来的全新挑战。

健康生活和健身习惯是通往更加美好生活的大门。人们在改善身体健康状况的同时，与其他人的联系交往也愈加密切。人际关系融洽以后，怨天尤人的次数越来越少，人们自然而然变得自信起来，增加信心所带来的好处也会逐渐显现。

就业机会源源不绝。你不再羞于表达自己。有时候，获得自信最快的方式就是踏出你的舒适区。

做些会让你害怕和紧张的事情，比如说改变生活方式。为你想要的生活而奋斗，而不是与你不想要的生活进行对抗。直面你的恐惧，允许改变发生。

从我第一次写这些书开始，已经过去很多年了，而我还在这儿，这是一项惊人的殊荣。久坐养成的疾病是二十一世纪的杀手。

这就是我为什么要把这些行动计划整理出书的原因。这本书是写给所有不愿久坐、不愿被禁锢在桌前的人阅读的。如果想要采取积极的行动，追求更加健康快乐的生活，现在的你已经拥有了继续行动的方法指引。

今天就开始迈出第一步吧，无论这一步有多微小。首先从基础开始，为自己量身定做合适的健身方案吧。

想想你的健身计划该包含什么。借用本书各章节所提的建议作指导。考虑你可以选择的食物。思考并写下你最感兴趣的健身运动。反思你的不良习惯包括睡眠不足，并看看该如何改善生活中这些比较重要的方面。

进行自我调整，不要忘了，千里之行始于足下。

今天是你余生的第一天，也是改变的第一天，给自己一个微笑作为鼓励吧！

由衷地祝福你

参考文献

(1) http://curvygoddesslounge.com/5816/the-power-of-accountability-for-your-fitness-and-weight-loss-program/

(2) http://www.344pounds.com/2009/05/weight-loss-accountability/

(3) http://www.travelinglowcarb.com/2058/diet-cheat-day/

(4) http://www.yogaforegolf.com/blog/the-power-of-stretching/

(5) http://www.nerdfitness.com/blog/2012/06/04/new-habits/

6)http://www.infoplease.com/dk/encyclopedia/first-modern-humans.html

(7) http://humanorigins.si.edu/research/climate-research/survival-adaptable

(8) http://www.smithsonianmag.com/science-nature/ability-to-adapt-gave-early-humans-edge-hominin-180951959/

(9) http://med.stanford.edu/news/all-news/2014/07/lack-of-exercise--not-diet--linked-to-rise-in-obesity--stanford-.html

(10) http://www.washington.edu/wholeu/2015/01/16/sittingdisease/

(11) http://care.diabetesjournals.org/content/27/suppl_1/s58.full

(12) http://www.webmd.com/heart/exercise-and-the-risk-of-coronary-artery-disease

(13) http://drhyman.com/blog/2010/05/20/5-steps-to-reversing-type-2-diabetes-and-insulin-resistance/

(14) http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

(15) http://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets/

(16) http://www.webmd.com/diet/20100125/low-carb-diet-lowers-blood-pressure

(17) http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/

(18) http://healthysimplelife.com/the-blood-sugar-roller-coaster/

(19) http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/dangers-of-sugar_b_3658061.html

(20) http://www.cnn.com/2011/HEALTH/01/28/reverse.diabetes/index.html

(21) http://lowcarbdiets.about.com/od/prediabetesanddiabetes/a/insulinresistan.htm

(22) http://abcnews.go.com/Health/DiabetesTreatment/story?id=3822196

(23) http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1143

(24) http://chriskresser.com/the-diet-heart-myth-cholesterol-and-saturated-fat-are-not-the-enemy/

(25) http://www.more.com/health/healthy-eating/saturated-fat-good

(26) https://www.lewrockwell.com/2014/05/joseph-mercola/cholesterol-is-good-for-you-2/

(27) http://www.dlife.com/diabetes-food-and-fitness/carb_counting/about_carbs/lynn_prowitt/hidden_carbs

(28) https://www.lowcarbzen.com/support/hidden-carbs-low-carb-stalls/

(29) http://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/

(30) http://lowcarbdiets.about.com/od/whattoeat/a/alcbev.htm

(31) http://www.marksdailyapple.com/why-grains-are-unhealthy/

(32) http://paleoleap.com/what-is-wrong-with-grains/

(33) http://wellnessmama.com/575/how-grains-are-killing-you-slowly/

(34) http://lowcarbdiets.about.com/od/CarbsInGrains/a/Carbs-In-Rice.htm

(35) http://ketodietapp.com/Blog/post/2013/06/10/Top-10-Natural-Low-carb-Sweeteners

(36) http://lowcarbdiets.about.com/od/whattoeat/a/whatfruit.htm

(37) http://lowcarbdiets.about.com/od/whattoeat/ig/Low-Carb-Food-Pyramid/Dairy-Foods-in-a-Low-Carb-Diet.htm

(38) http://deliciouslyorganic.net/15-tips-for-buying-organic-real-food-on-a-budget/

(39) http://www.localharvest.org/csa/

(40) http://www.nutrition.org/asn-blog/2013/01/the-french-paradox-was-it-really-the-wine/

(41) http://lowcarbdiets.about.com/od/lowcarbliving/a/lowcarbtravel.htm

(42) http://www.foodrenegade.com/low-carb-eating-tips/

(43) http://draxe.com/top-8-health-benefits-of-butter/

(44) http://stephenson.typepad.com/train_with_nellie/2011/06/the-health-benefits-of-lard.html

(45) http://lowcarbdiets.about.com/od/glossary/g/transfat.htm

(46) http://wellnessmama.com/5734/101-uses-for-coconut-oil/

(47) http://lowcarbdiets.about.com/od/faq/f/whatisketosis.htm

(48) http://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick/

(49) http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html

(50) http://www.fitday.com/fitness-articles/nutrition/fats/omega-6-vs-omega-3-fatty-acid-whats-the-difference.html

(51) http://lowcarbdiets.about.com/od/nutrition/a/protein.htm

(52) http://authoritynutrition.com/10-proven-health-benefits-of-eggs/

(53) http://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/FAQ-20058059

(54) http://ketodietapp.com/Blog/post/2014/01/29/Complete-Guide-to-Fats-Oils-on-Low-Carb-Ketogenic-Diet

(55) http://health.usnews.com/health-news/blogs/on-fitness/2008/09/04/how-to-avoid-losing-muscle-as-you-age

(56) http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

(57) http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/ART-20045206

(58) http://www.psychologytoday.com/blog/exercise-and-mood

(59) http://www.boxingscene.com/exercise/42611.php

(60) http://www.nerdfitness.com/blog/2012/01/09/warm-up/

(61) http://www.tescoliving.com/health-and-wellbeing/fitness/2013/october/top-10-health-benefits-of-walking-everyday

(62) http://www.aestheticworld.com/training/cardio/liss/

(63) http://www.cbsnews.com/media/staying-hydrated-during-exercise-how-to-get-it-right/5/

(64) http://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment

(65) http://www.runwithjill.com/2010/07/06/benefits-of-track-workouts/

(66) http://www.thegreatfitnessexperiment.com/2012/08/the-importance-of-the-rest-day-and-5-tips-to-do-it-right.html

(67) http://www.marksdailyapple.com/overtraining/

(68) http://nograiner.com/72/best-post-workout-foods-low-carb

(69) http://www.aworkoutroutine.com/how-often-to-increase-the-weight-you-lift/

(70) http://health.howstuffworks.com/wellness/natural-medicine/alternative/whey-protein2.htm

(71) http://draxe.com/10-benefits-celtic-sea-salt-himalayan-salt/

(72) http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

(73) http://blog.perriconemd.com/what-is-coq10/

(74) http://chriskresser.com/vitamin-k2-the-missing-nutrient/

(75) http://healthyeating.sfgate.com/advantages-sublingual-vitamin-b12-9022.html

(76) http://articles.chicagotribune.com/2011-10-26/news/ct-x-1026-health-briefs-20111026_1_vitamin-d-deficiency-skin-sun-exposure