40대 다이어트 3주 만에 체지방 4% 감량한 점심시간 운동 루틴

Daily · Published 12/5/2023 ·

Here’s the English translation:

First off, apologies for the unflattering photos.

In the pictures, my body fat is at 26% and I weigh 81kg. I’m 173cm tall, born in 1980.

When you put on weight, your stamina drops and your body feels heavier, which makes everything harder and makes it tough to focus at work.

So I tried to keep up some kind of pattern — a bit of running here, the occasional workout there — but the overall verdict was that I needed to take drastic measures.

My blood pressure is borderline too, and with more and more people around me dealing with various health issues, I started feeling a real sense of urgency.

So I’ve been working on building a routine I can actually sustain for life.

Working out after work is genuinely hard. After dragging my worn-out body home all day, the moment I step inside, there’s no way crossing that high threshold at the front door again to head to the gym is going to feel easy. So I signed up for a gym near my office instead. And I work out during my lunch break.

Since I’m already out of the house anyway, I just toss my sneakers and shower kit into a shopping bag, head straight to the gym, and do my reps — lift, set down, repeat.

Even when I shower every morning before work, by the afternoon my whole body feels clammy and kind of greasy. But after working out at lunch and showering, I get to stay fresh right up until I leave for the day, which is an added bonus.

It’s early winter now, and the weather’s just too cold to exercise outdoors. The gym is relatively warm, though. I signed up for personal training and I’m burning through the sessions as fast as I can. When nothing comes up, I’m doing about four sessions a week. There are 50 sessions total, and my goal is to use them all up within three months.

As of today, while I’m writing this, my body fat is at 22%. I’ve dropped about 4% over three weeks. The photos above were taken in week one. I haven’t really changed my eating habits, but I make sure to eat 100g of chicken breast with every meal. Since I need to leave room for the chicken breast, my portion sizes have naturally shrunk a little.

Once winter passes and spring comes, I plan to add running. My idea is to keep it going like this: after work, before heading inside, I’ll change clothes in the car, go for a run right then, and shower and sleep once I get home.

I’m realizing that if working out requires a lot of special prep and hassle, it’s hard to keep up.

You have to get it to a state where you can do it every day, and it’s even better if you can do it somewhere other than a gym.

As I use up all my PT sessions, I plan to cut back on machine work and move toward free weights. Two 5kg dumbbells, a 12kg kettlebell, a push-up bar, and an ab slide — that’s the entire collection of workout gear I own, but the iron-pumping folks around me tell me it’s more than enough to maintain a reasonable weight and manage body fat.

From your 40s on, it really does feel like you gain weight just by breathing. I’m working out like this is my last shot at it.

To everyone reading this, I hope you build some muscle and part ways with your body fat for good.

Thank you.

#40sDiet #40sStrengthTraining #40sCardio #40sWorkoutRoutine #40sProtein

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