Opening Words

Sisters! Today I want to share something super valuable! As someone who successfully went from 168 to 130 pounds, I really want to share my journey with you. I used to be a couch potato who always thought about losing weight but never took action. Every time I saw gym membership prices, my wallet hurt. But! Now I'm telling you that you can achieve a perfect transformation at home! No need to spend big money on gym memberships or worry about being criticized by trainers - you can build a great body right in your cozy home!

Space Setup

Honestly, at first I also thought my home was too small for exercising. My home is just 60 square meters, but after careful planning, I managed to create a perfect workout space!

There was an inconspicuous 2-square-meter space next to the bay window in my living room, which used to be a corner for storing miscellaneous items. I had an idea and transformed it into my mini gym! First, I cleared out all the clutter, then installed two hooks on the wall to hang my yoga mat vertically. I also placed a small storage cabinet nearby for exercise equipment. I put a small plant on top of the cabinet, and instantly it had a workout zone atmosphere!

I discovered this spot is perfect for exercising because it's right next to the bay window, so I can see the view outside while working out, which puts me in a great mood. I also placed some cushions on the bay window, so I can sit there and rest when I'm tired - it couldn't be more comfortable!

To make the space more motivating, I put up several inspirational posters on the wall. Sometimes when I don't feel like moving, seeing those energetic exercise photos on the posters motivates me to keep going. I've found that just keeping this space clean and tidy makes me more motivated to exercise when I see this dedicated workout corner every day.

Equipment Selection

Speaking of equipment, I really need to recommend some super affordable and useful home workout gear! I used to think I needed to buy lots of expensive equipment, but it turned out to be completely unnecessary. Now my total equipment cost is less than 500 yuan, but everything is worth every penny!

First, I must recommend my 99-yuan yoga mat! Sisters, this is truly a home workout essential! I chose an 8mm thick pink one - super girly! Its anti-slip effect is excellent; I don't slide even when doing high leg raises. Most importantly, its cushioning effect is great - my knees don't hurt at all when doing kneeling exercises. It's also easy to clean, just wipe with a damp towel, and you don't have to worry about odors.

Sports bras are something you really can't skimp on! I used to buy cheap ones for a few dozen yuan, but they deformed after just a few jumps and were really uncomfortable. Later I decided to buy a sports bra for nearly 300 yuan, and although it seemed expensive at first, it was worth it! First, its support is excellent - no embarrassing bouncing when jumping. Plus, the fabric is very breathable, so it doesn't get sticky when sweating. Most importantly, the straps are adjustable, so you can adjust the tightness according to your body shape, making it super comfortable to wear.

For workout pants, I now buy high-waisted ones, which not only make legs look longer but also make you look slimmer! My favorite is a pair of compression leggings that cost over 200 yuan. The fabric has some compression, instantly flattening the stomach and lifting the buttocks. It also has small pockets on both sides for phones, which is really practical. For color, I recommend dark colors as they don't show dirt easily and go with everything.

Plan Development

To be honest, when I first started exercising, I was also very impatient. I always wanted to do a lot of exercises at once, resulting in being so sore the next day that I couldn't get out of bed. Later I realized that exercise really needs to be gradual - haste makes waste!

My current exercise plan is like this: exercise 5 times a week, 45 minutes each day from Monday to Friday, rest on weekends. I determined this frequency after nearly two months of trial and error because I found that if I exercised every day, my body would be too tired and more likely to give up. But if I only exercised three times a week, the results weren't very noticeable. So this frequency is perfect for me now.

I chose 7:00-7:45 AM as my specific exercise time. I tried exercising at night before, but often missed it due to overtime work or dinner with friends. Plus, I would get too excited after evening workouts, which affected my sleep. So I changed my exercise time to morning.

I wake up at 6:30, drink a glass of warm water, do a quick freshen up, and start exercising at 7:00 sharp. By this time my body is fully awake, and the morning air is particularly good, making exercise very comfortable. I finish at 7:45, leaving plenty of time to shower and change, without affecting work.

Exercise Methods

When it comes to specific exercise methods, I really want to share a super useful tip with everyone! It's about turning household items into exercise equipment, which saves money and is convenient!

First are water bottles - I specially kept two 2L empty bottles, which work perfectly as dumbbells when filled with water. They weigh about 2kg, perfect for arm exercises. I use them daily for bicep curls and tricep extensions. After sticking with it for over a month, I clearly felt my arms becoming more toned. The advantage is that you can adjust the weight by adding or removing water according to your needs.

The sofa is also a great helper! I often use it for modified push-ups. Since regular push-ups are still a bit difficult for me, I do them with hands on the sofa, which reduces the intensity and is perfect for beginners. Plus, the sofa armrests can be used for tricep dips - it's really an unexpected piece of good equipment!

The coffee table can also be put to use. I often use it for leg raises. Sit on the floor, hold onto the edge of the coffee table, and do leg lifts. This exercise especially targets the abs and thighs, and with the support of the coffee table, there isn't too much pressure.

And my favorite method - exercising while watching dramas! It really makes time fly by when you watch shows while exercising. I've developed a habit of doing a fixed amount of exercise for each episode I watch. For example, 30 squats during commercials, 30 sit-ups after each episode. Sometimes when the plot is particularly exciting, I'll watch while standing and do some marching in place or resistance band training. This way I can complete quite a bit of exercise without feeling bored.

Life Integration

The key to making exercise truly become a habit is integrating it into daily life. Now I've developed many exercise habits that feel very natural.

For example, with work, I leave half an hour early to walk to the subway station. It's about two kilometers from my home to the station, taking about 20 minutes to walk. Although I could take the bus, I prefer walking - firstly for exercise, and secondly because the morning air is particularly good, and walking makes me feel particularly happy. Plus, I listen to audiobooks or podcasts while walking, making time pass quickly.

During lunch break, I always find colleagues to walk around downstairs together. There's a small garden around our office building, taking about 15 minutes to walk around. Walking and chatting helps relax and exercise at the same time. Plus, I found that after regular exercise, work efficiency in the afternoon improved a lot, and I don't get sleepy as easily.

After returning home in the evening, I always take my dog for a walk. Before, I used to just walk a quick round, but now I intentionally walk several more blocks. Sometimes I take my dog to the park where I can do some simple exercises. Most importantly, having the dog for company means exercise never feels lonely.

Maintaining Motivation

Honestly, the hardest part of sticking to exercise is maintaining motivation. Especially at the beginning, you often feel tired or lack a sense of achievement. But I found that just by setting some small goals and adding appropriate incentives, exercise can become more interesting.

My first small goal was to do 30 consecutive squats. At first, I could only do 10 before getting out of breath, but I persisted in doing one more each day. Recording progress on my phone, watching the numbers slowly increase, gave me a sense of achievement. Finally, after a month, I successfully completed 30 standard squats! That feeling was really great and gave me motivation to continue.

The second month, I set myself the goal of doing 15 standard push-ups. This goal was more challenging for me because my upper body strength was particularly weak. I started with knee push-ups and gradually increased the difficulty. Although the process was hard, I would reward myself for each small progress. Like buying a new piece of workout gear or getting a facial treatment. This positive reinforcement really works, making me more motivated to persist.

Summary and Future Outlook

Through six months of persistence, I've really changed a lot. Not only did my weight drop from 168 to 130 pounds, but my clothing size also went down two sizes! But the biggest change isn't appearance, it's how my whole state of being has become different.

Now I'm full of energy every day, work efficiency has improved a lot, and my mood has become more positive and optimistic. Before, I would be out of breath climbing three floors, now eight floors is no problem. Plus, I found my immunity has strengthened, and I rarely catch colds or get sick.

Most importantly, I found my own way of exercising. Exercise has become an indispensable part of my life, as natural as eating and sleeping. That refreshed feeling after each workout is really addictive.

Actually, exercise isn't that difficult; the key is finding what works for you. Don't put too much pressure on yourself, start with small things, and gradually build habits. As long as you persist, you will definitely see changes.

Now I'm still trying new forms of exercise and setting new goals. Next, I want to try yoga, which I hear is good for flexibility and mental relaxation.

Do you have any home workout experiences to share? Or any questions about the methods I've shared? Welcome to tell me in the comments, let's build great bodies at home together!