Introduction

Honestly, as a post-95 office worker, I completely understand that feeling of wanting to work out but always giving up halfway. Every time I saw friends posting their workout check-ins on social media while I was lying on the couch scrolling through short videos, the guilt was overwhelming. But you know what? Just a year ago, I was the typical "on-again-off-again" type, but now I consistently maintain 4-5 workouts per week. As an ordinary person who transformed from a couch potato to a fitness enthusiast, today I want to share my journey and practical experience.

Misconceptions

To be honest, my previous understanding of fitness was completely blank. I always thought fitness meant wearing tight clothes, lifting weights and sweating profusely in the gym, or running on a treadmill until your legs give out. Whenever I passed by the gym and saw those people with amazing physiques training inside, I felt like it was something from another world.

Last year, I conducted a poll on social media asking why people couldn't stick to exercise. The results shocked me: 76% said they had no time, 58% felt no motivation, and 45% didn't know how to do it. When I saw these numbers, I suddenly realized that so many people shared the same struggles as me.

Looking back now, our understanding of fitness was really too limited. Just like how I used to think fitness only meant weightlifting and running, now I know that jump rope, yoga, street dance, and even walking the dog can count as exercise. What matters isn't what type of exercise you choose, but finding something you can stick with consistently.

Take me for example - when I first started working out, I signed up for an expensive gym membership. The result? I only went three times and never went back, with the monthly fees just burning money. Later I understood that rather than forcing myself to do things I don't like, it's better to start with the basics and gradually develop exercise habits.

Time Management

When it comes to time management, I have a lot to say.

I remember when I first started working, I had a 9-to-5 schedule, and after work, I'd meet friends for dinner, watch shows, or play games, always feeling like there was no time for exercise. Whenever I saw others posting their workout achievements, I'd make excuses: "I'm too busy with work," "I'll start after things settle down." And what happened? Six months later, I was still in the same place.

The turning point came at the beginning of last year when I suddenly realized that time was never the core issue - the key was whether I was willing to make changes for fitness. So I started managing my time with a calendar, treating workout time as seriously as work meetings.

I fixed 7:00-7:30 AM on Mondays, Wednesdays, and Fridays as my exercise time. It was really tough at first, especially in winter - I questioned my life choices. But after sticking with it for a month, something magical happened - this time slot became the part of my day I looked forward to most! After morning exercise, I felt refreshed and my work efficiency improved.

Many might think that exercising for just 30 minutes is a drop in the bucket. But according to the American College of Sports Medicine, spreading out exercise time is actually more effective. For instance, rather than exercising for 60 minutes at once, it's better to split it into two or three sessions. This is not only easier to maintain but also provides more balanced stimulation for the body.

My current routine is: 30 minutes of strength training at 7 AM, 10 minutes of stair climbing during lunch break, and 15 minutes of stretching and relaxation after getting home. This adds up to 55 minutes of exercise per day, but the effects are remarkable. Not only is my weight gradually decreasing, but my sleep quality has also improved significantly.

Gradual Progress

Speaking of gradual progress, I really have deep insights about this. I remember after last year's Spring Festival holiday, looking at my round figure in the mirror, I angrily decided to start working out. And guess what happened?

On the first day, I