Changes in home fitness in three months

As long as ordinary people use the right method and maintain a training frequency of 3-4 times a week, the core changes in home fitness for three months can be divided into two categories: visible appearance adjustments (body fat drop by 3-6 points, muscle mass increase by 1-2kg, waist circumference reduced by 2-5cm) and perceived obvious status improvements (improved sleep quality, chronic pain relief, energy threshold increase). If the method is wrong, counter-effects such as joint damage and weight rebound may occur.

Speaking of appearance changes, in fact, the first thing many people notice is not that they have lost weight, but that they can suddenly zip up the jeans that they couldn't put on before. I took a comparison picture for my friend Akai before. Three months ago, he was so exhausted that he was hunched over with his chest in his arms, his head stretched forward like a little turtle that was not straightened, and the swimming ring on his waist could be stacked three times when he sat down. During the lockdown, he couldn't go out, so he followed the video and practiced shoulder and back squats for 20 minutes and bodyweight squats for 15 minutes every day. He didn't even buy dumbbells, so he just used two large buckets of mineral water to make up for it. Three months later, I took a comparison picture again. When I stood straight, I looked almost two centimeters taller. The wealth package was half gone, and my waistline was 4 centimeters smaller. During the video, my mother even asked him if he secretly bought a height-increasing inner tube.

Interestingly, the fitness circle has been arguing for several years about whether home fitness is useful, and there is no conclusion yet. Power guys who go to the gym all year round always say, "The little weight at home can't stimulate the muscles at all, and you will lose some water at most in three months." This is actually not wrong - if your goal is to build a 40cm arm circumference and compete in bodybuilding competitions, the little weight and light weight at home are really not enough. But for ordinary people who just want to look good in clothes, have no pain in their shoulders and necks, and climb the fifth floor without gasping for breath, the intensity of bodyweight training is completely sufficient. The reminders from the group of rehabilitation practitioners are also very practical: no one is watching to correct the movements at home. If you hunched over to do squats or slumped over to do push-ups, let alone building a good figure, there will be a lot of cases of lumbar protrusion, knee pain, and rotator cuff injuries in three months. Last year, my colleague followed the aerobics trend and jumped for an hour without warming up. The next day, his meniscus hurt so much that he went to the hospital. After that, he didn't dare to exercise strenuously for three months, and instead gained four pounds.

Don’t believe those Internet celebrity pictures that “build eight-pack abs and peach buttocks in three months”. They are either based on previous training and then stopped training, or they are P pictures with added angles. Ordinary people really can’t achieve it. In the first three months of my own training, I did not lose a pound of weight, and even gained two pounds. However, the tight T-shirt I wore before suddenly stretched my shoulders. The shoulder and neck pain that I reported to a massage parlor every week never happened again. It sounds like the most pleasant change is not actually in appearance, but in the past I would be paralyzed for half the day after staying up late, but now I get up and do 10 minutes of exercise in the morning after staying up late, and I don’t have to rely on coffee to hold on to three meetings during the day.

Of course, how big the change is, whether it’s good or bad, all depends on how you practice. Some people try to save time and only do aerobics for half an hour every day. They have lost ten pounds in three months, but the flesh on their waist is loose and soft when pinched. ； Some people spend half the time doing aerobics and half the time doing strength training. Their weight may not have changed by a pound, but they have lost 5 points of body fat, making them look smaller. If you show off your milk tea and fried chicken after training, then nothing will change at all. After all, it is a hard rule to eat 70% and practice 30%. Cooking at home is easier to control calories than eating out, which is an additional advantage.

I've been in a trap before. When I first started practicing, I bought a bunch of dumbbells, abdominal wheels, and elastic bands. Now they're all piled up on the balcony gathering dust. Looking back, I think a newbie really only needs a yoga mat. First, standardize the basic movements of squats, push-ups, and planks. It's more useful than any fancy equipment.

Damn, to put it bluntly, there is no fixed "three-month change template". Some people can put on a dress one size smaller after practicing. Some people no longer need to wear plasters to relieve pain after practicing. Some people take photos of a yoga mat and post it on WeChat and then never use it again. Three months have passed and nothing has changed. How much you pay and whether the method is correct, your body is much more honest than a scale.