In the past few weeks, I have gradually adjusted my state and decided to face my true self and life with an extremely sincere attitude.
The goal of this series is to publicly share my life optimization records, which will start from a very low starting point (which is my current situation). In the past, I have made many changes, but they all failed. I hope that a public record can help me gain some motivation to persist, get some possible help, and increase the likelihood of keeping records in order to better discover existing problems through review. My goal is to update this series every two weeks and analyze the goals I have set, the measures I have taken, and the reasons for success/failure.
Considering that this is anonymous, I can shamelessly list some current situations here: height 171cm, weight 77kg, lack of muscles, and lack of energy. At the same time, when I just started college, my weight was only 56kg, I had plenty of energy, and I rarely missed sports and studying even with very little sleep. In elementary, middle, and high school, I received a lot of love from the opposite sex, although I lacked awareness at that time, but I think my appearance should have been above average at that time—until now when I look in the mirror, I will admit that my past self may not have been as bad as I thought, after all, I am still living well now.
In fact, there were some signs in the first half of college. However, when the epidemic started, due to lack of exercise, staying up late, and overeating, my physical condition began to decline rapidly and my weight soared. After the internship and work, I exercised less and had free meat in the cafeteria—you don't know what this means to a college student who was poor at the time and didn't spend more than 20 yuan on takeout. Everything started to go downhill.
Now I want to change this and help myself achieve a healthy body, confidence, and abundant energy. The goal does not include the favor of the opposite sex, considering that although I am anonymous, this blog will always exist and may be linked to my real identity in the distant future, and I already have a long-term partner.
As the title suggests, this blog will rarely involve technology (specifically in the field of computers) or entertainment-related content, mainly focusing on adjusting life status. I will first list my ultimate goals here:
- Reduce weight to a normal level. I will set the goal at 60kg first, and then consider muscle building and other exercise goals after that, because I am really tired of being fat.
- Improve sleep quality, increase deep sleep time, and fall asleep within half an hour.
- Maintain routine work—such as regular housework, personal care, etc.—as habits, minimizing energy and time consumption.
- Improve aerobic fitness to "above average" level. In Apple Health, this value needs to be higher than 48. Currently, I have not done any running or other exercises, so I don't have the current level of aerobic fitness. However, in the past, this value fell into the "low" range.
- Run 3 kilometers in 20 minutes. This requirement may be too low for some friends, but for me, it is still relatively distant. Before reducing weight to a certain level, I will mainly engage in cycling, indoor cycling, elliptical machine, and other exercises.
- Reduce gastrointestinal discomfort and decrease the frequency of colds. Yes, although I am not frequently ill now, the frequency is not low either, and it always ruins all my plans for a few days.
Review of the past two weeks#
Considering that this is the first article in this series, this section is empty.
Goals for the next two weeks#
Currently, the main goal is weight loss, evaluated by the morning fasting weight and calories burned during exercise.
- Weight: Reduce to 75kg.
- Aerobic exercise: In addition to commuting, additional exercise should reach 12 (times) * 250 (calories).
- Achieve the 16/8 diet method 14 times.
Strategies for the next two weeks#
Using the Apple Watch, I will roughly record my own state and have gradually summarized some guidelines that are helpful for maintaining health. These will serve as the initial strategies and also the strategies for the next two weeks.
Personal aspects#
- Nasal irrigation every week. I have allergic rhinitis, although I don't feel it for most of the year, once triggered, it can be quite uncomfortable.
- Take a sitz bath every day. Young people, this is important and helps to avoid some diseases.
- Brush teeth in the morning and evening, brush teeth early in the evening. I know this is common sense, but there are one or two times a week when I brush my teeth too late and go to sleep directly. Brushing teeth early in the evening can also prevent eating again.
- Take a shower and wash hair every day, immediately after exercising. Although I always procrastinate when it comes to taking a shower, it feels really comfortable after taking one, as if the person who procrastinated before was someone else; taking a shower also helps me clear my mind and recover from a state of confusion.
Exercise aspects#
- Engage in aerobic exercise for one hour every day. I ride a bike to and from work, but due to traffic lights and other traffic, the exercise is not sufficient, and the heart rate usually averages around 120; I also spend an additional half an hour on the indoor bike every day, and the heart rate is controlled at around 140. I can do many things on the indoor bike, including watching animations and movies, which can reduce the monotony of exercise and improve time utilization.
- Do not do HIIT exercises. At least for my current physical condition, doing HIIT once may result in several days of neglect.
- For anaerobic exercise, focus on training large muscle groups (chest, back, legs). I don't pursue absolute weight, but I want to do it.
- Remember to go to the gym, there will only be available spots in the morning on weekends. (Sigh, scarce resources)
Dietary aspects#
- Do not eat supper at night. On the one hand, eating will make you gain weight, and on the other hand, it will definitely cause diarrhea the next day.
- Adhere to the 16/8 diet method.
- Try to cook for myself on weekends. Frying steak, steaming corn, and other foods will not trigger my gastrointestinal reactions, while many takeouts may.
- Do not drink sugary drinks, except for Red Bull. I have been adhering to this rule for a long time.
MORE#
Feel free to click on the "About" page on the homepage to learn about me and this blog.