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，而臂长只有164厘米，臂长不如身高。有人说，你会被打得很惨。但是，我终究站上了最高的拳台，被打惨的是另一个人。

拳击第一要义

2016年11月5日，拉斯维加斯大赛前夕。

3天减下7磅，日减两斤多。这样的减重速度放在以前还算轻松，而对于今天的我，绝对是非常痛苦的极限挑战。3年职业生涯的体能训练，令我的肌肉密度越来越大，加之年龄渐长，新陈代谢缓慢，减重的难度呈几何倍数增加。

拉斯维加斯天气干燥，为了更快地见到效果，我套上两件羽绒服去疯狂跑步，饮食的种类更是严苛，即便区区一口水果进肚，也只敢啜饮汁水，抛弃果肉。临战前的自己只有两种状态：疯狂地运动，顽强地挨饿。

有人以为拳击第一要义是战胜对手，但是，战胜对手之前，是漫长的与自己的斗争：战胜自己。

我与我的身体形影不离，它是我最熟悉的敌人，也是最忠诚的朋友。我日复一日的，像希腊神话中的西西弗顽强地将滚石推上山，与身体斗争。

我的身体是一串数字。

45公斤，参加少年赛，瘦到不行，比赛前一天还在吃夜宵增肥。

48公斤，打成人赛，拿到我的第一块世界级金牌。

49公斤，伦敦奥运会，比赛结束后我拍下一张自己皮包骨头的样子，发誓再也不瘦成这等熊样。

51公斤，升级打这个级别的职业赛。

要保证比赛的时候一切顺利，体重在平时就处于严密监控当中。每日称体重，将所有异常的波动在日常生活的克制中调整回来。平日的体重绝对不能超过比赛项目要求3公斤。因为赛前若降重过多，身体太过干燥，不仅影响健康，也会影响比赛状态。

我的饮食，常常是这样的：菜花用热水焯熟，加简单调味品凉拌；整块的没有油星的水煮牛肉；冬瓜加少许鸡块熬汤。餐桌上有好多精心烹饪、色味俱全的菜挑逗着舌尖，属于我的三两份菜永远是清淡少油盐，即便是牛肉，也只有不多加烹饪的清淡气息。

时间长了，我会觉得赛前的饮食控制像一种修行，在所有美食美味的诱惑中，我选择一份克制。常有其他领域的朋友问我减肥秘方。哪有什么秘方，认定了有要完成的东西，把梦想当宿命去承担，别无他念，年复一年。

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.

除了饮食克制、清淡，就是防微杜渐。我心里始终有一根弦紧绷着，稍微吃多，站上体重秤稍有波动，第二天就需要更勤勉地练习，将其代谢掉。为此，我确保在任何时候，周围都会有体重秤的陪伴，在刻度、数字的包围和确认下，我妥善维持着自己的体重。

与身体来回交战

省队训练期间，训练场上总挂着一个表格，每个人的体重波动都记录在上面。教练看到哪个贪吃鬼吃多了，就抓过来脱掉鞋和衣服，称一下。超重做不了假，超重的人被赶去跑步，绕着训练场像陀螺一样，一圈又一圈。

备赛阶段，先是缓慢降体重，降至高过参赛级别上限两公斤以内；赛前一周至一个月的时间，再将最后两公斤体重降下去。这样的节奏能保证比赛时肌肉力量达到最大。一切都在计划中执行，身体像一辆上发条的玩具车，即将出发之前，将发条扭到最紧，留下最精干的肌肉，等着开战哨响。

日常里保持体重，是来来回回和身体交战，一招一式地打回去，重在意念坚定。到了赛前控体重的冲刺阶段，底层脂肪降到不能再降，就要靠主动性脱水。这是一场更加痛苦而艰辛的战役。

主动性脱水，是指通过少喝水、多出汗、蒸桑拿等手段，最大程度降低身体的含水量。身体一开始干，脸马上就会凹下去。拳击运动员们每个人带着一个尖下巴，开始控体重最为痛苦的环节。

降低身体的含水量有专门的控体重服。使用时，先在里面贴身穿上保暖内衣，又厚又吸汗，然后套上控体服，控体服像雨衣一样不能透气，材料密闭光滑，在手腕和脚踝处可以扎起来。需要的时候，最外层还要再套一层风衣。

装备齐全以后，开始在烈日下面爬坡。天气炎热，穿着厚厚的衣服，身体成了一个移动的热水壶，爬完一大圈，累得满身湿透，上气不接下气地回到房间。脱下的保暖服一挤，全是汗水。把保暖服一扔，赶紧上秤看看体重有没有降。

主动脱水训练，我一节课下来会降一公斤多，大级别的运动员则可能会降两三公斤。在正常训练状态下，我每晚的消耗在0.2两到0.3两之间。降体重次数太多，数据早已熟稔于心。

比赛前一晚，就到了最难熬的时候。第二天早上要称重，当晚不进食、不进水，照常训练，训练结束后睡觉，等着第二天称体重。控体重时间久了，对每个阶段身体的反应就有预估。通常身体的感受是有层次的，开始时是渴，等挨过去了，饿的感觉就更加凶猛地反扑过来。有人不幸有胃病，睡不着，用枕头顶着胃生生扛一晚上。

一具躯体的可能性

这样，赛前的体重称量就成了一个关键的关卡，哪怕仅仅超过0.01公斤，都会被严格无情地拒绝在拳击台之外。参加奥运会，每一场比赛之前，为了体重达标，我都要不吃晚饭熬一夜，第二天一大早顶着灰白的天色称体重。称重后稍事休息，再打晚上的比赛。

打赢了，就意味着还要比赛，还要称重。下场以后立马穿上控体重服，跑出门去跳绳出汗控体重。

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邹市明赢得WBO蝇量级世界拳王金腰带

伦敦奥运会，从开幕式到闭幕式，两三天就要打一场。在反复的饥饿和练习中循环，我终于拿到这块金牌。

我一身臭汗坐在一角，看人们兴奋地互相拥抱，交换纪念品。好多运动员头发梳得一丝不苟，喷着香水，穿好整齐的队服庆祝，有人兴奋地披着自己国家的国旗跑来跑去。来自世界各地的人们不分种族、性别、年龄，陷入了一场嘉年华的狂欢。

可是我，关于奥运会记忆的味道，是饥饿的味道，是骨感的躯体。

伦敦奥运会结束后，我看到镜子中皮包骨头的自己，对着镜子给自己拍了一张照片，发誓再也不要回到这样的体重。

奥运精神是“更高、更快、更强”，我不知道现代社会有多少普通人体验过饥饿引发的低血糖眩晕。我们的体育精神，不仅探索着敏捷、速度、力量的极限，也用这具血肉之躯，游荡在最饥饿的肚肠和最精壮的肌肉之间，用躯体扩展着人类的可能性。

一位拳手，经过艰苦的练习，最终因为体重不过关而没能上场，是十分羞耻的。

食物永远有种人间情怀，它是温热的，是家居的，是安逸的；与我冷清的训练生活截然不同。

今天，职业拳击台上的我，仍在体重刻度和数字包围着的空间里，与食物和体重日复一日地较量，通过强大的克制，赢得竞争王国的自由。♦

（摘自《拳力以赴》中信出版社）

顽强挨饿

文/邹市明 译/朱亚光

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.