Exercise is nothing special.

I was 193 cm tall and 125.2 kg when I weighed the most.

My knee hurt when I was sitting, and it hurt even when I was lying down.

The first thing I did then was not to sign up for a gym.

I was walking to a convenience store near my house. It was 500 meters round trip.

That 500 meters became a little longer, and it took an hour to walk,

One day, I started running slowly, and strength training, which began with three push-ups, continued.

As it turned out, that's what happened.

■ What happened to my body

It started when it was heaviest and came down a bit.

On the day I started, I took a picture of the in-body inventory. That picture was the starting point.

March 10, 2025 → July 12, 2026

Weight 124.9 kg → 104.9 kg

Body fat 37.3 kg → 22.3 kg

Skeletal muscle mass 50.5 kg → 47.5 kg

Body fat percentage 29.9% → 21.3%

I lost 20 kg in about 16 months, and most of that was body fat.

Skeletal muscle lost 3 kg. I tried to protect them, but I couldn't protect them all.

This is why I look at body fat before weight.

If I only looked at my weight, I would have ended up with a number of 20 kg,

What I really needed to look at was what was reduced and what was left.

This is a record of one person. We don't promise the same results.

■ This course is like this

This is not a lecture about movement, but a lecture summarizing how to add exercise to your life.

It covers “how to continue” rather than “what to do to fall out.”

It does not require a perfect diet and high intensity.

It consists of 10 chapters and 51 lessons.

■ I want to be with someone like this

· Those who have little exercise experience and are unsure where to start

· Those who have experienced shortening and quitting a few times

· Those who are careful about moving from their current weight

· Those who find complicated programs difficult because they don't have enough time

· Those who like pizza and chicken and want to change it without quitting it

■ Five things in this course

1. The starting point is low

It's not a gym or run, it starts 500 meters round trip from a convenience store.

2. I'm writing based on my story

It's not a method taken from the book, but a summary of the path I've taken myself.

However, this is an example of one person, and we do not promise the same results.

3. Does not prohibit diets

Instead of disconnecting, they coordinate. The day I ate was not a failure either.

4. I don't recommend the same routine

Everyone has a different starting point, so they go towards finding their own standards.

5. A record is not a scorecard

It's not about scoring whether you did well, but rather as a tool to come back.

■ When you finish the lecture

· You will find the smallest action you can start in your current state

· Even if you take a day off, you'll have a way to come back the next day

· You will see changes in your body together, not just weight numbers

· You will design your own minimum routine that suits you

■ Please read together

This course summarizes individual experiences and lifestyle habits.

It is not a cure for a disease or a medical prescription.

If you have any pain, illness, or are taking medication, please consult with a specialist first.

If you feel pain or abnormalities during exercise, the first thing to do is stop.

I did it and it went on — design my own habits that come back even if I fail

I did it and it went on — design my own habits that come back even if I fail