隱性肥宅工程師重訓一個月後的心得

I had never worked out during college or even before my military service. Besides the impression that gym memberships were quite expensive, I often felt embarrassed and ashamed to work out alongside those who were really fit, worrying that I might be secretly mocked. Therefore, despite having access to fitness subsidies in my previous job, I never took advantage of them.

During my military service, I could practice physical fitness, but due to a spondylolysis condition, I was unable to participate in physical training. Activities like military drills and afternoon jogging didn't provide much benefit. I saw many people bringing resistance bands and whey protein to the barracks and even witnessed some whey protein being chewed through by mice.

Muscles can atrophy if not used over the long term, and general exercises like stretching or casual movements are often not effective. Without the right weight training, muscles cannot be sufficiently developed, which makes issues more likely to arise in old age.

For engineers, the most common workplace injuries are probably lower back pain and herniated discs. A weak core makes it easy to develop soreness over time. I have spondylolysis, which makes me even more prone to discomfort. This not only affects my quality of life but also impacts my work efficiency.

Fitness Motivation: Spondylolysis

I used to think fitness was important but never took real action. It wasn’t until my time in the military that I started to take it seriously. In my barracks, there were dozens of people who were into fitness, and after talking with them, I made a firm decision to start working out after my service.

Another trigger for my desire to get fit was being diagnosed with spondylolysis during my service. I had a fracture in the pars interarticularis of my fifth lumbar vertebra.

If this condition compresses the nerves, surgery may be necessary. During that time, I struggled to sleep well, often needing to adjust my position to find comfort.

When I was diagnosed with spondylolysis, I felt quite frustrated. The doctor advised me against heavy lifting, long periods of standing, sitting, or walking. The thought of surgery involving screws made me anxious. Was my life about to take a turn for the worse?

With a restless heart, I began searching the internet for various articles. Fortunately, after undergoing an MRI, I learned that the degree of my condition hadn't yet compromised my nerves, unlike other cases where individuals experienced leg numbness. My lower back pain was not as severe as others'.

On PTT, I found many cases of recovery from spondylolysis through strength training. Most suggestions emphasized strengthening the core through weight training to protect the spine. Unless the condition severely impacts daily life, surgery is not recommended.

So after finishing my military service, I signed up for one-on-one coaching sessions. Although personal training can be quite expensive, the coach's guidance helped me grasp the basics and breathing techniques quickly, as well as how to perform bench presses, deadlifts, and squats.

Why Do We Need Strength Training?

Initially, I approached my gym registration with a laid-back attitude. However, after watching the SBD Monster Lectures series, I deeply understood the importance of weight training (if you haven't seen it yet, I highly recommend checking it out!). I really don't want to end up spending my old age in a wheelchair.

Here are a few key points:

• The physical demands of daily life are often insufficient, leading to muscle, nervous system, and bone degeneration in old age; a simple fall could result in fractures and various complications.

• General exercises like stretching, walking, or morning routines lack the intensity needed to prevent muscle atrophy.

• Sports like basketball are more intense and harder to quantify, while weight training allows for measurable, progressive improvement with a lower entry barrier (especially for beginners with a coach).

• Weight training is much safer than you might think, whereas other sports are more prone to injuries during practice (like knee wear from improper running form or collisions in basketball).

• Besides improving body aesthetics, the more crucial aspect is the health benefits that come with increased muscle strength.

• Investing in fitness is a high return investment, helping mitigate the risks of functional decline in old age.

Reasons for Hesitation to Enter the Gym

Before starting my fitness journey, I was a skinny guy who was secretly a couch potato. Although I looked slim, I had a body that wouldn't gain weight or muscle easily. As I aged, I began accumulating fat in my abdomen. Especially after moving to Japan, where drinking and dining out became more frequent, I quickly realized my weight was increasing and my physique was becoming a concern.

This made me feel embarrassed about entering the gym; I lacked confidence in my body and feared being laughed at for gasping for breath while lifting light weights.

Eventually, I discovered that everyone was too focused on their own workout routines to pay attention to me, and I was too busy following my own plan to care about others. Once I realized that every fit person started from zero, I felt much more at ease.

To avoid crowded gym hours, I specifically chose to work out during off-peak times (around 7:30 AM or 9:00 PM). In the mornings, I often saw many office workers in suits at the gym before heading to work, which motivated me to push myself and strive to be as impressive as they were.

Results After One and a Half Months

• Weight: 58.3 kg → 59.0 kg
• Body Fat Rate: 16.0% → 15.8%
• Muscle Mass (total muscle mass, not just skeletal muscle): 45.3 kg → 46.3 kg

Since I didn't measure with an in-body scan, I don't have the skeletal muscle data.

Reflection

My meals mainly consisted of marinated chicken breasts, with occasional variations like steak, pork ribs, or salmon. Sometimes, I got lazy and ordered takeout. I later realized that I was ordering takeout too often, and preparing healthy meals was quite a hassle. Moving forward, I plan to find ways to simplify this process while still enjoying my meals.

I've noticed that my biceps seem to have grown a little, and my lower back pain has significantly improved; I hardly feel any pain now. However, I'm still concerned about my belly, which doesn't seem to have changed much. This area may require dietary adjustments. I've discovered that my muscle mass hasn't increased as quickly as I imagined, and my body fat rate has only dropped a little. I wonder if it's due to too much ice cream and soda. Additionally, I seem to be lacking in protein intake, so I'm considering whether to buy whey protein for easier protein consumption.

When preparing large quantities of food, I usually go to Costco, but the 50-minute bus ride can be quite inconvenient. Initially, I bought frozen vegetables to save meal prep time, but I’ve decided never to buy them again—they're just not tasty.

In summary, I've documented my fitness journey in hopes of helping fellow engineers take that first step toward getting fit.