揭开顶级清醒之奥秘：探寻如何培养强健体魄与精神堡垒

Unveiling the Secrets of Top-Level Clarity: Exploring How to Cultivate a Strong Physique and Mental Fortress

1. 人到50以上，就是各种疾病的高发期，也是身体机能的衰朽期。如果50岁以前，尤其是年轻的时候，不注意调养身体，攒下维持健康的本钱，那么，等生命的阳气耗尽后，必然油尽灯枯，命丧黄泉。

1. Once a person reaches 50 years of age, it is a high-risk period for various diseases and also a time when the body's functions begin to decline. If, before the age of 50, especially during youth, one does not pay attention to maintaining and nurturing the body, and fails to accumulate the capital for health, then after the vital yang energy of life is exhausted, it is inevitable that the lamp will burn out and the soul will be lost in the realm of the afterlife.

2. 有一个道理许多立志成功的人都明白：要把自己的精力全部倾注到事业上。但事实上，他们仍然会在不知不觉中，在毫无裨益的事情上浪费了不少精力。一个人利用自己的精力，如同我们平时用水，一不小心就会浪费很多。

2. There is a truth that many people who aspire to success understand: one should pour all their energy into their career. However, in reality, they still inadvertently waste a lot of energy on things that are of no benefit. Using one's energy is like how we use water in our daily lives; a slight carelessness can lead to a lot of waste.

3. 饮食方面，如果经常吃得太饱，太好，就会造成肠胃和消化系统的负担，导致免疫系统危机。尤其是各种不健康的食品饮品，非常容易激起各种病变。

3. In terms of diet, if one often eats too much and too well, it will place a burden on the gastrointestinal system and digestive system, leading to a crisis in the immune system. Especially various unhealthy foods and beverages, which are very likely to trigger various pathological changes.

4. 做好工作的全部条件都蕴含在你身上，你就是你最大的资本。获取成功的秘诀也在你的大脑、神经、肌肉和思想之中。一切都取决于你的身体和精神状况，因为这将决定着你有没有精力和能力去工作。你所能发挥的体力和精力的大小，将决定你成功的程度。对于这些力量的任何损害都在减少你的成功机会。

4. All the conditions for doing a good job are contained within you; you are your greatest asset. The secret to success lies within your brain, nerves, muscles, and thoughts. Everything depends on your physical and mental condition, as it will determine whether you have the energy and ability to work. The amount of physical strength and energy you can exert will determine the degree of your success. Any damage to these forces will reduce your chances of success.

5. 一个人精神紊乱、头脑不清、心神不定时，无论干什么都会感到无能为力。毫无规律地使用大脑和心灵，身体与精神最容易受到损伤，也最容易使你那部惟一能帮助你不断进步、帮助你获得成功的身体机器遭到毁坏。成功的最得力的助手就是有规律地生活，这是每一个希望在生活竞技场上赢得胜利的人应该学习的。当然，你也一样，如果你没有足够的睡眠、充分的运动和适量的饮食，大自然迟早都会严厉惩罚你。有些人每天都要在车轴上滴上一些油，但他们不知道一个人外出作一次舒服的旅行，也要加点油；有些人每天早上要把机器仔细检查、整修一番，然后再启动开关，但他们对于自己的身体，却一直没有加上足够的油、送进适量的燃料，或使它有足够的动力。

5. When a person is mentally confused, unclear-headed, and restless, they will feel helpless in whatever they do. The irregular use of the brain and spirit is most likely to harm the body and spirit, and also to damage the only body machine that can continuously help you progress and achieve success. The most effective assistant to success is a regular lifestyle, which is something that every person hoping to win in the arena of life should learn. Of course, you are no exception. If you do not get enough sleep, sufficient exercise, and an appropriate diet, nature will severely punish you in the end. Some people oil their axles every day, but they don't realize that a person needs to add oil for a comfortable trip as well; some people check and repair their machines meticulously every morning before turning on the switch, but they have never adequately oiled their own bodies, provided them with an appropriate amount of fuel, or given them sufficient power.

6. 有些年轻人还不到30岁，就已显得老态龙钟，刚开始时他们也有着巨大的“资本”——即宝贵的脑力、才能和体格，这些东西别人无法控制，可还不到中年，他们就把自己巨大的资本挥霍一空。

6. Some young people have already appeared to be old and weary before they reach 30, and initially, they also had immense "capital" - that is, valuable intellect, talent, and physique, things that cannot be controlled by others. Yet, before they reach middle age, they have squandered their vast capital away.

7. 最主要的，就是节制食欲和性欲。

7. Most importantly, it is about controlling one's appetite for food and sexual desires.

8. (以上仅作为参考,训练时要根据自身情况调整)

8. (The above is for reference only; adjust according to your own situation during training)

9. 如果你思维敏捷、头脑清醒、积极热情，就一定会最大限度地调动和发挥自己的潜力。同时，你会认为自己每一点能量、体力、情感、才华都是十分宝贵的，不能随便浪费，而要用在有意义的事情上。你会认为任何一点浪费都是不可饶恕的罪过，就像是对自己的犯罪。你会防止自身能量的泄漏，不允许对“成功的资本”作任何不必要的支取。同时，你还会鼓足全部的力量，用最有效的方式去做事。你会把全部能量集中起来，以达到最佳状态，竭尽全力地完成自己的工作。如果你每天不是以健康强壮、饱含活力的身体投入工作，而只把部分精力放在工作上，你所取得的成绩就必定非常有限。

9. If you are quick-witted, clear-headed, and enthusiastic, you will undoubtedly maximize the mobilization and exploitation of your own potential. At the same time, you will consider every bit of your energy, physical strength, emotions, and talents as invaluable, not to be wasted carelessly but to be used for meaningful purposes. You will consider any waste as an unforgivable sin, akin to committing a crime against yourself. You will prevent the leakage of your own energy and not allow any unnecessary withdrawals from "the capital of success." Additionally, you will gather all your strength and act in the most effective way possible. You will concentrate all your energy to achieve the optimal state and give your all to complete your work. If you do not approach your work each day with a healthy, strong, and energetic body, but only allocate part of your focus to it, the achievements you attain will undoubtedly be very limited.

10. 这种人看上去似乎前途似锦、希望远大。他有充分的领导能力，浑身充满活力，永远乐观。但是不久以后，他就遭遇了成功的敌人——他那贮藏精力的保险箱被敌人打开了！于是，他那身体变得毫无气力，随后，他以前那股干事的神秘力量仿佛被洗劫一空一样。然后，他的自信力也消失了，自尊心也不见了。这样，他多年来心血的结晶就只剩丝毫无用的空壳了。

10. Such a person seems to have a bright future and great hopes. He possesses ample leadership qualities, is full of vitality, and is always optimistic. However, not long after, he encountered the enemy of success - his treasure chest of stored energy was opened by the enemy! As a result, his body became completely drained of strength, and the mysterious power he once had for getting things done seemed to be stripped away as if robbed. Then, his self-confidence and self-esteem also vanished. Thus, the crystallization of his years of hard work was reduced to nothing but a useless shell.

11. 一个人丢失自信心后，人们就会不再信任他了，这是必然的事情。当他开始东搞一下，西弄一下时，他就再不可能有大的成就了。他生气勃勃、精力充沛、希望无限的样子早已消失了，现在已是一个无用的废人。这样，对于他那期待已久的伟大目标，只能望而兴叹了。一个年龄30岁都不到的人竟被弄得精疲力竭、老态龙钟，真是太可惜了。

11. It is an inevitable thing that when a person loses confidence in themselves, others will no longer trust them. As he starts to fumble here and there, he will never achieve great things anymore. The vibrant, energetic, and limitless hope he once had has long disappeared, and now he is a useless废物. As a result, he can only sigh in admiration at his long-anticipated great goal. It is truly a pity that someone who is not even 30 years old has been worn out and looks aged.

12. 食不过饱，饮不过量，才是健康之道。

12. The way to health is not to eat too much and not to drink excessively.

13. 我曾在多个陵园中游逛，阅读一排排墓碑上的内容。让我感到惊讶的是，很多死者，享寿都在50岁到60岁之间，死因皆为疾病。

13. I have wandered through many cemeteries, reading the inscriptions on rows of tombstones. What surprised me was that many of the deceased were between the ages of 50 and 60, and the cause of death was all diseases.

14. 健康不是第一，而是唯一。愿我们都能管控欲望，滋养身心，健康长寿。

14. Health is not first, but the only one. May we all control our desires, nurture our bodies and minds, and live a healthy and long life.

15. 严格控制饮食和色欲，清心寡欲，合理安排，才不会伤及生命的根本。

15. Strictly control the diet and sexual desires, maintain a tranquil mind with few desires, and arrange things reasonably to avoid harming the root of life.

16. 抽空到乡间去散步、旅行，去爬山、游泳，这样，就会赶走你那些忧愁苦闷的情绪，使你变得精神振奋、愉快舒适。只有一个懂得自我珍重、不为游荡*秽所引诱的人，才能享受到健康的幸福。一个珍惜自己的身体和脑力、不使之操劳过度的人，才能拥有强健的体魄。

16. Take the time to go for walks, travel in the countryside, climb mountains, and swim. In this way, you will drive away those gloomy and distressing emotions, making you feel refreshed and comfortable. Only a person who knows how to value themselves, and is not tempted by idleness and immorality, can enjoy the happiness of health. A person who cherishes their body and mental strength, and does not overwork themselves, can possess a strong and healthy physique.

17. 有网友在我的多篇爆款文章下留言：最反对我在标题中嵌入“最”字，有夸大之嫌。但此篇文章，我必须再用“最”字，并连用两个，以表达我对这个观点的重视，以及对大家的绝对重要性。

17. Some netizens left comments under my multiple hit articles: They strongly oppose me using the word "most" in the titles, as it may seem like an exaggeration. However, in this article, I must use the word "most" again, and even use it twice, to express my importance attached to this viewpoint, as well as its absolute significance to everyone.

18. 衡量一个人事业的成功与否，并不以其在银行中存款的多少而定，而全在于他怎样利用身体内在的精力和能力，以及对工作的投入程度。一个身体柔弱，或者因嗜好烟酒而精力不佳的人，其成功的机会要比那些体格强壮精神旺盛的人少很多。任何一个冷静的人、执著的人、有为的人，都会保持自己所具有的种种力量，不论是身体上的还是精神上的，他们对生命中最宝贵的资产，也绝不轻易消耗。

18. The success or failure of one's career is not determined by how much money they have in the bank, but rather by how they utilize their inner strength and abilities, and the degree of dedication to their work. A person with a weak physique or someone who lacks vitality due to smoking and drinking is much less likely to achieve success than those with strong physiques and vigorous spirits. Any calm person, a dedicated person, or an ambitious person would preserve all their various strengths, whether physical or mental, and would never easily squander the most valuable assets in life.

19. 任何东西，无论好坏，一旦过度，必是灾祸。

19. Anything, whether good or bad, once overdone, must lead to disaster.

20. 合气道和跆拳道或是什么咏春拳一类的虽说比较适合于女孩子，但它们本身也是要强调力量的，女孩子的话力量明显不行，你要是防身的话，面对男孩子，这些肯定不够用，你要是强化力量训练呢！搞出一身的肌肉，那你还要不要你的苗条身材呢？这对女孩子可是致命的！而且还需要数年时间辛苦的训练，你15岁，学业会不会耽误呢？至于截拳道吗！嗯，怎么说呢，我感觉它根本就不适合女孩子练，它要求的反应非常快，爆发力要超强。而且你15岁练，有点太晚了，提高不大。

20. Aikido and Taekwondo, or something like Wing Chun, may be more suitable for girls, but they also emphasize strength. Girls, obviously, lack the strength. If you're looking to defend yourself against boys, these are definitely not enough. If you're focusing on strengthening your muscles through power training, then you may lose your slender figure. This can be fatal for girls! Moreover, it requires years of hard training. At 15, won't your studies be disrupted? As for Karate, well, to be honest, I feel it's not very suitable for girls. It demands very quick responses and an exceptionally strong explosive power. And starting at 15 is a bit late; there won't be much improvement.

21. 一个聪明的商人总把每一分钱都花在最有效的地方。但很多人却把他昨天储存的体力，今天就用个精光；昨天积蓄的脑力，今天就挖掘得一点不剩，如此下去，他们还能够做成什么大事呢？一个年轻人对积蓄自己的体力与脑力资本毫不注意，不保持自己强健的躯体，那么他就是把他的成功资本随便地扔到大海里去了。这样的人无论有多远大的志向，最后也无能力达到目标，只能后悔不迭。

21. A wise merchant always spends every penny in the most effective place. However, many people use up the physical energy they saved yesterday today, and exhaust the mental energy they accumulated yesterday today, leaving none left. What great achievements can they accomplish in this way? A young person who pays no attention to accumulating his physical and mental capital, and does not maintain a strong body, is like throwing his capital for success into the sea at will. Such people, no matter how ambitious their aspirations may be, will ultimately be unable to achieve their goals and can only regret endlessly.

22. 年轻时重视健康，会保养，常锻炼，生命的能量充沛，阳气具足，并能不透支身体，不损害健康，那么自然可以健康长久，延年益寿。

22. If one values health in their youth, takes good care of themselves, exercises regularly, maintains abundant life energy, and ensures not to overexhaust the body or harm their health, then it is natural to enjoy good health for a long time and extend one's lifespan.

23. 至于健身嘛！至少需要哑铃一对。没有的话可用大桶的灌满水的矿泉水瓶代替，这是我的独门绝招！如"6～12RM"所表达的就是"最多能重复6～12次的重量"。

23. As for fitness, at least a pair of dumbbells are needed. If you don't have them, you can use large water bottles filled with water as a substitute, which is my secret trick! As expressed by "6～12RM," it means the weight that can be lifted for a maximum of 6 to 12 repetitions.

24. 看着一个虚弱不堪、能力有限的年轻人拼命追求成就与声望，却一无所获，真是一件令人难受的事。而最让人心痛的是，依他自身的雄心和愿望，本来可以实现自己的想法，本来可以拥有一种高尚而充实的生活，但由于身体条件所限，却无法实现。

24. It is truly a heart-wrenching sight to watch a young person, weak and limited in ability, strive desperately for achievement and reputation, yet come up empty-handed. What is most painful is that, based on his own ambition and desires, he could have realized his own ideas and could have led a noble and fulfilling life. However, due to his physical limitations, he was unable to do so.

25. 一架机器无论怎样精良，一旦不按时加上适当的油，机器一定会毁坏，使用寿命也会减少。人也是一样，一旦他整日埋头于工作，劳累过度，等到支持不住才肯歇手时，就会一蹶不振，失去往日的健康了。

25. No matter how sophisticated a machine is, it will inevitably be damaged and its lifespan reduced if it is not oiled properly and on time. The same is true for humans. Once a person is constantly immersed in work, overworks themselves, and only stops when they can no longer bear it, they will be unable to recover and will lose their past health.

26. 我练的是合气道，它是需要有人陪练的，它给我带来的最大好处是对别人产生了一种威慑力，就是别惹她，她是练过功夫的！还有就是明显的增强了自信心，如果你有兴趣的话，不妨也来试一试！

26. I practice Aikido, which requires a partner for practice. The greatest benefit it brings me is that it instills a sense of deterrence in others – don't mess with her, she's practiced martial arts! It also significantly boosts one's self-confidence. If you're interested, why not give it a try as well!

27. 《黄帝内经》形容女人四十九岁，男人五十六岁之后的状态是：“肝气衰，筋不能动，天癸竭，精少，肾藏衰，形体皆极。”

27. The Yellow Emperor's Inner Canon describes the condition of women at the age of forty-nine and men at the age of fifty-six as: "The liver Qi declines, tendons cannot move, the celestial essence is exhausted, seminal essence is reduced, the kidney reserve is depleted, and the body is in extreme decline."

28. 孔子云：食色，性也。孟子云：饮食男女，人之所大欲存焉。

28. Confucius said: Food and sex are the nature of humans. Mencius said: The desires for food, drink, and sex are the great desires that exist within human beings.

29. 《黄帝内经》说：“恬淡虚无，真气从之，精神内守，病安从来？”

29. The Yellow Emperor's Inner Canon states: "Maintain a tranquil and empty mind, and the true Qi will follow; keep the spirit internally guarded, and where will illness come from?"

30. 然而，宇宙还有一个基本规律：物无美恶，过则为灾。

30. However, the universe also has a fundamental rule: things are not inherently good or bad, but excessive pursuit can lead to disaster.

31. 降低欲望，愉悦身心，经常保持自然放松的状态，不紧张，不拧巴，不纵欲，修身养性，清静自守，身体怎么会不健康呢？

31. Reduce desires, keep the body and mind joyful, maintain a natural and relaxed state frequently, without tension, without being twisted, without indulgence, cultivate the body and cultivate the mind, maintain tranquility and self-discipline. How could the body not be healthy?

32. 但是还是有很多人明知故犯，他们开足了自己身体的马力，连续工作，直到这架机器快要炸裂了，也不停下来。这样做，对他有何益处呢？给你身体机器加油的黄金方法，就是适度的睡眠、定量的饮食和充分的运动，最好到乡村去旅行，这样可以使你所耗的精力、体力很快得到恢复。如果你只知工作不知保养，你怎么也干不出任何伟大的成功事业。

32. However, there are still many people who deliberately continue to overwork themselves, pushing their bodies to the limit, working tirelessly until the machine is on the verge of bursting and they do not stop. What benefit does this bring to them? The golden method to fuel your body machine is to have moderate sleep, a quantitative diet, and sufficient exercise, and it is best to travel to the countryside, where you can quickly recover the energy and physical strength you have expended. If you only know how to work and not how to take care of yourself, you will never achieve any great success in your endeavors.

33. 性爱方面，如果沉迷色欲，频繁性交，必然导致肾精亏虚，阳气消耗。肾为先天之本，肾精足，则精神旺，肾精亏，则生命萎。古代皇帝绝大多数都短命，大多原因都是荒淫无度。

33. In terms of sexual matters, if one indulges in sexual desires and has frequent sexual intercourse, it will inevitably lead to depletion of kidney essence and consumption of Yang energy. The kidneys are the root of life, and when kidney essence is sufficient, vitality is strong; when kidney essence is depleted, life becomes withered. The majority of ancient emperors had short lifespans, and most of the reasons were excessive indulgence.

34. 《黄帝内经》认为，男女到了女人七七四十九岁，男人七八五十六岁，身体不再拥有生发功能，阳气衰竭，身体机能迅速下降，精神力也在衰败。

34. The Yellow Emperor's Inner Canon believes that when women reach the age of seventy-seven (49 years old) and men reach the age of seventy-eight (56 years old), their bodies no longer possess the function of growth and development, the yang qi (vital energy) declines, the body's functions rapidly decrease, and the spiritual strength also wanes.

35. 一个渴望成功的人总要思考：如何利用他自己的才智、精力和体力才是最有效率的。许多人使自己的才智、精神、体力空耗了、糟蹋了，就好像他们在浪费金钱一样。

35. A person who is eager for success always has to think about how to utilize his own intelligence, energy, and physical strength in the most efficient way. Many people waste and squander their intelligence, spirit, and physical strength, just as if they were wasting money.

36. 世上有无数人都在随时浪费自己的精力，不光这样，他们往往连另一个重要的成功资本——身体——也不大注意，他们把自己身体弄得像生了锈的机器。他们损耗脑力的方法更是五花八门，使生命力承受最大损失。比如，动不动就发怒、烦躁、苦恼、忧郁，这些心理与其他的坏习惯比起来，它所损害的生命力不知道要大多少倍！

36. There are countless people in the world who waste their energy at any time. Not only that, they often do not pay much attention to another important capital for success - their physical health - and they treat their bodies like rusty machines. The methods they use to exhaust their mental energy are numerous, leading to the maximum loss of vitality. For example, constantly getting angry, being restless, feeling苦恼, and being melancholic; compared to other bad habits, these psychological states cause an incalculable loss of vitality!

37. 如果身体此前存下的能量充足，不透支自己，还能健康无恙，游刃有余。否则，你将躺在病床上等待死神的收割。

37. If the body has stored sufficient energy previously, and does not overexpend itself, it can remain healthy and unscathed, moving with ease. Otherwise, you will lie on the sickbed, waiting for the reaper to harvest you.

38. 意思是，饮食和性爱，是基本生理需要，也是人生存和繁衍的需要，是正常欲望，不该反对。

38. It means that eating and having sex are basic physiological needs, as well as the needs for survival and reproduction in life. They are normal desires and should not be opposed.

39. 每个人都应该把任何方式的精力耗损都当作一种不可宽恕的浪费，甚至是一种不可宽恕的犯罪行为。体力和精力是我们一生成功的资本，我们应该阻止这一成功资本的无效消耗，要汇集全部的精神，对体力和精力做最经济、最有效的利用。

39. Everyone should consider any form of energy expenditure as an unforgivable waste, even as an unforgivable criminal act. Physical strength and vitality are the capital of our success throughout life, and we should prevent the ineffective consumption of this capital of success. We should gather all our spirits and make the most economical and effective use of our physical strength and vitality.

40. 如果是防身建议你去学习一下女子防身术，简单实用。配合临场的随机应变，可一招让对方丧失战斗力。

40. If it's for self-defense, I recommend you learn some self-defense techniques for women. They are simple and practical. Combined with on-the-spot adaptability, you can use a single move to render the opponent incapable of fighting.

41. 生命就像一盏油灯，油代表能量，灯芯代表消耗，灯火代表生命状态。最好的养生方式，就是能量足够多，消耗足够少，细水长流，长长久久。

41. Life is like a lamp filled with oil, where the oil represents energy, the wick represents consumption, and the flame represents the state of life. The best way to maintain health is to have plenty of energy and minimal consumption, flowing slowly and enduringly for a long time.

42. 精神病专家研究表明，用脑过度是人们自杀的最大原因。一个人一旦身心疲惫、生活乏味，遇到任何事情都提不起精神、引不起兴趣时，就要多睡一会儿，或者多到乡间去散散步。

42. Studies by mental health experts show that overthinking is the biggest cause of people's suicides. Once a person is physically and mentally exhausted, finds life monotonous, and loses the spirit and interest in anything, they should sleep a bit more or take more walks in the countryside.

43. 到了中老年阶段，能不能避免百病纠缠，生命凋残的状态，就要看之前身体的保养蓄积。因为中老年人的生命持续，用的都是之前身体积淀的能量。

43. Whether one can avoid being plagued by various diseases and the state of life withered in middle and old age depends on the previous保养 and accumulation of the body. Because the life span of middle-aged and elderly people relies on the energy accumulated from their bodies in the past.

44. 最好的长寿药，是年轻时就重视健康，保养为上，凡事都在一个节字上。

44. The best longevity medicine is to pay attention to health and maintain it in your youth, emphasizing moderation in all things.