One Year of Going to the Gym

Actually, I went to a gym about 10 years ago, and while I don't remember how long I went, I remember quitting pretty quickly.

What made me decide to go

I gained about 8kg (probably) while on leave. Some might say it's because I spent more time at home, but I don't think that's related. Right after returning to work, the skirt of my work uniform felt so tight that I felt truly miserable. I thought my weight would go back down once I returned to work, but that didn't happen at all; it didn't increase, but it didn't decrease either. At that time, I found out that my colleagues were going to the gym, and feeling inspired, I decided to go too.

Goals

・Lose the weight I gained (8kg loss).
・Be able to wear my uniform skirt comfortably again.
・Turn fat into muscle.
・Improve physical strength.

Things I decided when starting the gym (to resolve my worries)

Reflecting on why I couldn't keep it up last time.

・Getting ready is a hassle (changing clothes, etc.).
Too much luggage.
↓
Decided on a convenient plan.
Unlimited rental of towels and shoes.
It was very comfortable. There was a wide range of shoe sizes.

・(The previous plan allowed going every day) I couldn't go because I felt I could go anytime.
↓
Only go on weekday nights.
It's easier to plan.

・Maintain a pace of 2-3 times a week.
Every day is impossible. Don't push too hard. I feel guilty when I can't go.
If I can go even once a week, that's a success.
Always praise myself on the days I manage to go.
I started going with these rough guidelines.

Rough workout menu

・Strength training → Cycling.
I was told that doing things like the treadmill is meaningless unless you build muscle first.
About 1 hour.
Focus on protein for meals on those days.
I recently started drinking protein shakes.

Results after 1 year of going

I went 92 times in a year (an average of 7 times a month).
Weight is down 4kg.
Body fat is down 2%.

Honestly, it's not that dramatic, but it's definitely showing on the outside, and I've been asked a few times,

Did you lose some weight?
✌️✌️✌️✌️✌️

I'm not wearing the size I originally aimed for yet, but the uniform I'm wearing now feels a bit looser.

Other than that,
I feel like I've gained at least some physical strength.
It also had a slightly positive impact on my mental health.
(Even when I felt down, going to the gym helped me switch gears.)
I was able to refresh after work.
I also feel a slight sense of belonging.
(I don't make friends, but I exchange light greetings with the instructors. It's just that, but it makes me happy.)
There is a spacious bath and sauna, which has become a small pleasure.
(There aren't many people at the time I go, so it's like having it all to myself.)

First of all, I want to praise myself for doing well for a year.

I did personal training to review my routine

Consulted with an instructor.
To increase muscle strength, just increase the number of strength training reps.
Not by increasing the weight, but the number of reps.
Also, do it slowly without using momentum or swinging.
For sit-ups, 10 reps x 10 sets is ideal.
(In reality, I do less than half of that.)
It's effective to the point of getting muscle soreness.
Apparently, you shouldn't do it every day because it damages the muscles, but if you don't do it once every 2-3 days, you'll revert back and it's meaningless.
Review your diet properly once.
Focus on protein like meat and fish.
Be conscious of the order in which you eat.
Keep carbohydrates in moderation. I love noodles, so I'm not sure what to do about that.

Future goals (for the year)

Lose 4kg of weight, 4% body fat.
→ Think about the amount of food and the time of day.
(Refrain from eating after 9 PM. When hungry, have unsweetened drinks, etc.)
Do strength training at home too.

Don't overdo it. Don't rush for results.
Take a break when you can't do it. Enjoy the process.

Little by little, starting with what I can do.

It's okay, you are definitely starting to change!
Believe in yourself.

I found a fellow noter who is working hard on their diet at just the right time.

Seeing others work hard is encouraging.
Thank you.