How Can A Person With A Weak Physique Gradually Strengthen His Physique

Three elements to improve physical fitness: exercise + diet + work and rest

Let me talk about my own situation first. I have been weak and sickly since I was a child. How weak is my constitution? In the worst case, I can catch cold three times a month, and it takes a week to recover. Almost every time I catch a cold, I have to drink water, and the bottle of water can circle the earth (exaggerated). In addition to frequent colds, I had gastritis, rhinitis, and pharyngitis when I was a child, and I was also allergic to salted duck eggs (the doctor told me that most allergies are due to poor physical fitness). I didn't like sports when I was young, and my poor physique continued until I came out to work (now that I think about it, I am really strong, and I have resisted such a poor physique for more than 20 years).

Next, let’s talk about how to improve your physical fitness! Let's talk about exercise first.

I really started to realize that I wanted to change my physique after I came out to work. At that time, my idea was very simple, that is, to exercise. I signed up for an annual card in the gym, and went to the gym every day or after work every day. I usually run 5 kilometers (if you can’t run for so long at the beginning, you can start from 3 kilometers until you can run 5 kilometers), plus lifting weights for more than an hour a day, and sometimes go swimming on weekends, so I have been exercising for a year , The physique has undergone a qualitative change. From that year onwards, I basically didn't catch a cold for a year, and I caught a cold once or twice at most. After the card expired, I stopped going to the gym, but I kept my exercise habit. Now I basically run once every other day (5 kilometers), and follow the video to do abdominal/chest training at home the next day. The effect is also good. , the body is getting better and better, and I will not catch a cold once a year, even if someone around me catches a cold, I will not be infected.

The effect of exercise on improving physical fitness is immediate, but persistence is the most important thing. Maybe you feel very tired at the beginning and don’t want to exercise. You must remember to persist and persist. Believe me, when you see a qualitative change in your physique You will slowly enjoy sports.

After talking about exercise, let's talk about diet and work and rest

Personally, I am very regular in terms of diet and work and rest. If I eat, I should avoid greasy food and cold food. It depends on the individual if it is spicy, anyway, I like spicy food, just eat less haha. Three meals a day should be regular, eat more vegetables and fruits, and drink plenty of water. For meat, I usually only eat beef, chicken, and fish. For pork, I only eat lean meat and ribs. I only eat 80% full. In addition, I eat an egg every day, only protein.

In terms of work and rest, I go to bed early and get up early. I basically go to bed before 11 o’clock and wake up around 6 o’clock in the morning. The first thing I do when I wake up is to do 200 Russian twists, because my stomach is a little too fat haha.

That's about it. In fact, the most important thing to improve your physical fitness is to develop the habit of exercising. Personal experience can really make a qualitative change in your physical fitness. If you are as weak and sick as I was before, then hurry up and exercise, come on!