If I don’t answer this question, then I can never inspire others and reveal what changes working out can bring about, both physically and mentally.
如果不回答这个问题，我就永远不能鼓舞他人，并展示锻炼会对人的身体和精神产生多大的影响。
Working out is the best thing I have ever done in my life.
锻炼是我生活中做过最好的事。
This is me in 2010 ( during masters)
这是2010年的我（读研期间）
Weight-55 kgs
体重—55公斤
Status- Single (Obviously, who will date me??)
情感状况—单身（很明显，谁会约我啊？）
Confidence- Absolute zero
自信—几乎为零
I have always struggled with mood disorders, shyness, anxiety, low self-esteem and social awkwardness
我总是有心理障碍、害羞、焦虑、自尊心不强、不善交际。
Me in 2012 (PhD second year)
2012年的我（读博第二年）
Started working out in July 2012.
2012年7月开始健身。
Began eating healthy food (proteins, fruits, vegetables)
开始健康饮食（蛋白质，水果，蔬菜）
The results were now appreciable.
结果显而易见。
I have been consistently exercising for the past 5 years.
过去5年我坚持锻炼。
This is me, in November, 2016.
这是2016年11月的我。
Now
现在
Weight – 73 kgs
体重—73公斤
Status- single (recently broke up)
情感状况—单身（刚分手）
Unbreakable self confidence
坚不可摧的自信
Every aspect of my life has changed
生活彻底改变了
Consistency is the key
关键在于坚持
Edit : So many people are messaging and commenting here asking me to share the diet and workout plan.
补充说明：这么多人给我私信，在这儿评论让我分享饮食和健身计划。
There is no specific workout plan I can suggest to everybody. All I did was going to gym regularly and there is so much information online. Just get out of that bed and start working out.
没有能分享给所有人的特定的健身计划，我所做的就是定期去健身，网上有很多健身信息。你只要从床上爬起来去健身就行了。
Let me tell you. There is no short cut to success. I have not seen results immediately and it took me 4 years of consistent workout and eating healthy to achieve these results. All you need is the motivation to transform yourself.
我要告诉你，成功没有捷径，我健身的效果也不是立竿见影，我是坚持健身和健康饮食4年才达到现在水平的。你需要的就是改变自己的动力。
Coming to food, I eat Oats, eggs, chicken breast, Whey protein (post workout) and home made food ( I completely avoid oil fried foods)
提到食物，我吃燕麦、鸡蛋、鸡胸肉，乳清蛋白（健身后）和家里做的食物（我坚决不吃油炸食品）。
Green tea (antioxidants in green tea has amazing benefits on skin) and Omega 3 fish oil capsules (again good for skin and overall health) are my favorite for improving skin tone.
绿茶（绿茶中的抗氧化剂对皮肤有惊人的好处）和欧米茄3鱼油胶囊（也对皮肤和整体健康有好处）是我改善肤色的最佳选择。
Finally drink lots of water
最后要多喝水。
I never quit working out even during the worst phases of my life.
即使在生活低谷期我也从未放弃健身。
Never give up
绝对不要放弃。
