Your Running Journey: AI-Powered Plans by GPT-4o [5098]

Gaining weight instead of losing it: A nightmare caused by incorrect methods

I used to be extremely lazy, feeling tired after just a few extra steps. Like many others, I believed that losing weight meant not eating. I had no idea that what I was losing was precious muscle, not fat, leading to a vicious cycle of gaining more weight. After getting pregnant, my weight increased from 95 pounds to 160 pounds, and even after giving birth, I weighed 140 pounds. To lose weight quickly, I started a diet where I only ate one meal a day.

About six months later, my weight finally dropped back to 95 pounds, but my body was severely out of shape: sagging hips, loose thighs, a belly full of flab, and a dull complexion. This was not the body I wanted, nor was it healthy!

As a perfectionist, I didn't want to be a skinny but old-looking woman with flab. I wanted to rebuild my confidence and health! So, I began reading books and articles about fitness and weight loss.

In the first month, I tried online slimming exercises. After more than a month, I only lost three to five pounds and saw no significant change in my body shape.

In the second month, I started jogging outdoors. I remember the first time I jogged, I had to rest three times to complete one kilometer. Now, I can finish a half marathon in 2 hours and 11 minutes. Only those who have experienced it can understand the hardships involved.

I stopped dieting and instead ate three meals a day until I was 70% full, with two fruit snacks in between. Three months later, I noticed subtle changes in my body. My flab was no longer as loose, my belly had flattened significantly, my body felt lighter, and my complexion improved. I was full of energy every day!

From slimming to fitness, Codoon witnessed my growth.

Although I had successfully lost weight, my perfectionist self began to dislike my body for being too skinny and shapeless. By chance, I saw a friend using the Codoon app, so I downloaded it too. As soon as I opened Codoon, I was captivated by the featured fitness models. Their bodies were exactly what I wanted: full and perky chests, firm buttocks, slim waists, and defined abs. At that moment, I made a vow: I would transform from a cardio girl to a strength warrior. I would lift weights, change my body, and master various exercises!

Mental fitness precedes physical fitness. Every day, I would read fitness knowledge and dietary tips from experts, learning from their experiences. Before bed, I would spend over half an hour browsing fitness articles from various public accounts, gradually refining and improving my fitness and diet plans.

In less than two years, I achieved my goal. I now have the back, abs, and deltoids I wanted. My weight remains around 100 pounds, but I look very healthy. Here, I will share my fitness plan:

Monday: Chest and abs

Tuesday: Back and abs, HIIT or Tabata

Wednesday: Legs and abs

Thursday: Shoulders and abs, HIIT or Tabata

Friday: Arms and abs

Saturday: 10 km slow jog

Sunday: Rest day

Remember: No matter which training plan or body part you are working on, always warm up properly. After completing your workout, do a full-body stretch.People often ask, 'Mao'er, is your flexibility so good because you learned dance before?' Actually, since the day I started exercising, I have paid great attention to stretching. After every workout, I take stretching very seriously. By stretching a little more each day, you will unknowingly make progress. Eventually, I found that I could perform many difficult stretching exercises without even realizing it.

Every fitness enthusiast eventually becomes a good cook.

Everyone knows that fitness is 30% exercise and 70% diet. No matter how well you train, if you don't control your calorie intake and ensure a balanced diet, you won't see good results! For those looking to lose weight, consuming fewer calories than you burn is always key. Some people train for two hours a day but still fail because of a piece of fried chicken or a bottle of soda.

Since starting my fitness journey, I have paid great attention to healthy and nutritious eating. A standard fitness meal should include quality carbohydrates, proteins, fats, vitamins, and trace elements. Previously, to reduce body fat, I consumed fewer carbs and more proteins. Now, focusing on muscle gain and body shaping, I have adjusted my diet to include more staple foods.

To avoid preservatives and additives, I bought an oven to make my own whole wheat low-calorie bread, cakes, healthy snacks, and cookies. I also prepare my own fitness meals for work to ensure I eat healthily and don't waste my efforts. Occasionally, I indulge in cheat meals on weekends but avoid fried foods.

Here are some of my usual food choices for your reference:

※ Carbohydrates:Sweet potatoes, purple potatoes, corn, potatoes, yams, lotus roots, purple rice, rye, oats, whole wheat flour, chickpeas, quinoa, various beans (for mixed grain rice), various mixed grain flours

※ Proteins:Fresh milk, yogurt, milk powder, soy milk, dried bean curd, tofu, eggs, chicken, beef, shrimp, fish, lean pork

※ Vegetables:Broccoli, carrots, tomatoes, spinach, bok choy, various mushrooms, kale, lettuce, romaine lettuce, snow peas, okra, onions

※ Fruits:Bananas (a must before and after exercise), apples, oranges, seasonal fruits

※ Fats:Avocados, walnuts, sesame seeds, etc.

From a small podium to a big stage, every step makes me more determined.

After four years of consistent exercise, I have learned one thing:Building your body may take a lifetime. You can't achieve a perfect physique overnight like winning the lottery; it's a long and almost maddening process.During this time, every cell in your body is activated, pushed, and exceeds its usual limits. In this long, gradual process, no one can skip any step.

Fitness has completely changed my lifestyle and attitude. Every day, I live life to the fullest, learning how to balance work, fitness, and life. I have become more ambitious about life, and unknowingly, I have higher standards for my diet, equipment, and clothing.

Because of fitness, I have gained a small amount of fame on some sports and social platforms. This year, I received invitations from Shanghai Dragon TV and CCTV to record variety shows like 'Mama Mia' and 'Open Sesame.' Standing under the spotlight, skillfully doing push-ups and pull-ups on stage, seeing the shocked and encouraging expressions of the celebrity judges, I told myself: Mao'er, you did it.

For me now, every day is a new beginning, full of new vitality and hope. This life is full of challenges, and I enjoy every bit of it. I will continue to persevere and showcase my unique and wonderful self on the stage of life!