Dong Zijian joined the cast of Assassination of a Novelist three months early, training from 6 a.m. to 6 p.m. daily—covering physical conditioning, wirework, and fight scenes. "I basically trained everything required." The result? He shed 40 jin (20kg) and reduced his body fat by 7%.
Image source: Internet
Dong Zijian's physical training delivered remarkable weight loss results!As fellow weight-loss enthusiasts, how should we approach fitness training for weight loss?
Fitness training isn't just for fat loss—those aiming to build muscle can also achieve their goals through such workouts.
I. Beyond weight loss and muscle gain, here are fitness training's additional benefits:
1. Prevents and alleviates anxiety and depression.
A Harvard University study analyzing over 1,800 participants found that individuals with mild to moderate depression who engaged in strength training at least twice weekly experienced significantly reduced symptoms compared to those who did not. This occurs because strength training increases blood flow to the brain, releasing mood-enhancing hormones like norepinephrine and dopamine.
A study published in Molecular Psychiatry showed that individuals who performed strength training twice weekly demonstrated significant cognitive improvement after 18 months. Researchers indicated that strength training thickens gray matter in brain regions often affected in early-stage Alzheimer's disease.
3. Reduces fall risk.
Falls are a leading cause of death among individuals aged 65 and older, with weak lower body strength—particularly in the legs—being a major risk factor. A review of 17 studies published in the British Medical Journal found that older adults participating in fall prevention exercise programs incorporating strength training reduced their risk by more than one-third.
4. Lower risk of type 2 diabetes.
A Japanese study published in the Journal of Diabetes Research showed that adults over 60 who performed low-intensity resistance training twice weekly for 16 weeks experienced significantly improved blood sugar levels. Su Hao explains that the aging process itself results from insufficient cellular energy supply; strength training can delay cellular aging and improve glucose metabolism.
5. Prevent heart disease.
A 2018 American Heart Association study of 4,086 adults demonstrated that strength training offers greater health protection than aerobic exercise.A study published last year in the Journal of the American College of Sports Medicine and Exercise Medicine demonstrated that less than one hour of resistance training per week reduces the risk of metabolic syndrome (including hypertension, high cholesterol, and elevated blood sugar). "This is because strength training enhances the body's glucose and lipid metabolism," explained Su Hao.
6. Alleviating Chronic Kidney Disease Symptoms.
Muscle wasting is a symptom of chronic kidney disease. A study published last year in the American Journal of Physiology found that patients who combined aerobic exercise with strength training three times weekly experienced significant improvements in muscle strength and overall fitness. Other symptoms like itching, shortness of breath, erectile dysfunction, and muscle cramps also eased. Patients who only did aerobic exercise saw no significant benefits.
II. Follow a Step-by-Step Approach for Gym Workouts
Step 1: Warm-up (10–15 minutes):
Many beginners rush into intense exercise upon entering the gym, neglecting a crucial step—warming up.Wang Anli explains that warm-ups not only reduce the risk of injury but also enhance athletic performance, improve joint flexibility, and activate internal organs.
Aim for a warm-up that leaves you feeling slightly warm, with a light sweat but no fatigue. Focus on low-intensity activities: begin with knee stretches, followed by a few minutes of jogging (ideally outdoors). After jogging, walk for a bit while increasing arm swing.Once body temperature rises, proceed to stretching exercises. Warm-ups can also be targeted: before spinning, perform jumping jacks, lunges, and leg stretches to activate breathing and leg muscles.
Step Two: Training (approximately one hour).
Many people start with an hour on the treadmill upon entering the gym, leaving them exhausted and unable to perform strength training effectively. The correct sequence is anaerobic before aerobic: begin with metabolism-boosting anaerobic exercises like dumbbell curls and squats, followed by aerobic activity for optimal results. Note that the combined duration should not exceed one hour.
When using machines, start with larger machines before smaller ones. Doing it the other way around may leave you without the strength to finish. Also, follow the principle of gradual progression: begin with lighter weights (e.g., 1 lb, 3 lbs) before moving to 5 lbs or heavier. Start with 2 sets per exercise and gradually increase, aiming for 12-15 reps per set.Additionally, beginners should start strength training with fixed machines, such as bench pressing on a Smith machine. After mastering muscle contraction and proper form, progress to free weights, like lifting a barbell from the floor.
Step 3: Cool Down or Relaxation (5–10 minutes).
After training, engage in 5–10 minutes of low-intensity cool-down activities to accelerate muscle recovery and prevent cramps, injuries, and soreness. Examples include brisk walking or jogging 300 meters, followed by stretching exercises.Additionally, relaxation should target the muscles most engaged during exercise. For instance, after spinning (which primarily uses leg and shoulder muscles), perform leg stretches and shoulder rotations.
III. Ten Physical Training Exercises for Weight Loss and Muscle Gain
1. Leg Lifts with Abdominal Engagement
Lie flat on your back with legs together and hands on hips. Using your hips as a pivot point, lift both legs and your upper body to about a 60-degree angle. Slowly lower your legs without touching the ground.
Alternatively, lift both feet together off the ground, then spread them apart.
Repeat multiple times.
Consistent practice not only aids weight loss but also helps achieve a defined six-pack.
2. Side Thigh Pulls
Stand with feet spread as wide as possible. Squat down toward your right foot, grasping your right toes with your right hand and your right heel with your left hand. Hold for 20 seconds, then slowly stand up. Repeat on the left side, grasping your left heel with your right hand. Perform 8–10 repetitions.
Don't underestimate this move—regular practice not only trims thigh fat but also builds muscle.
3. Plank with Arm Pulls
Known as "land swimming," this is one of the signature exercises of the Marine Corps.
It's essential for fitness enthusiasts aiming to sculpt defined upper-body lines.
4. Diving Push-Ups
This modified push-up variant builds powerful muscles while enhancing flexibility in the neck, back, waist, hips, and legs.
Spread your feet as wide as possible and place your hands farther apart. Lower your body into a push-up position.
Lift your hips, then forcefully lower your upper body without touching the ground. Hold this position with arms fully extended for 20 seconds. Next, tilt your head back while bending your arms and raising your legs. Hold briefly, then return to the push-up position. Lift your hips high again, hold briefly, and finally return to the starting position. Repeat for 8–5. Back Roll Leg Pull Lie flat on the floor with arms extended overhead. Raise both legs, bending them over your head until you can grasp your toes with both hands. Hold for 20 seconds. Then grasp the toes of your left foot with both hands, slightly relaxing the right leg. Hold for 20 seconds. Repeat on the right side for 20 seconds. Slowly lower your body back to the starting position.
Repeat until exhaustion.
6. Squat-to-Stand
Perform this movement in one fluid motion for optimal results. Stand with feet together.
Squat down, place both palms flat on the floor, kick both feet backward, and use your hands to lift your upper body. Then bend your arms, keeping your body parallel to the ground (avoid touching the floor with your chest or knees). Hold for at least 20 seconds. Finally, bring your feet back to form a squat position and slowly stand up. Repeat 8–10 times.
7. Cross-Leg Twist
Sit on the floor with left leg extended and right leg bent across it, left hand holding the right knee. Slowly twist your torso to the right rear (right hand may brace on the floor for balance). Hold at maximum rotation for 20 seconds. Repeat 8–10 times, then switch sides.
8. Leg Stretch Over Bar
Sit on the floor with your right leg extended straight forward and your left leg bent, placing your left foot under your buttocks.Lean your torso slightly forward. Grasp the sole of your left foot with your right hand and push it backward. Place your left hand on your right thigh to prevent the right knee from bending. Hold this stretch for 20 seconds, then gently release. Repeat 8–10 times before switching sides.
9. Bent-Over Arm Raise
Stand with feet shoulder-width apart.Bend forward as far as possible, lowering your head while clasping your hands together. Slowly raise your hands behind your back until fully extended. Hold for 20 seconds, then slowly release. Repeat 8–10 times.
10. Pelvic Sit
Sit on the floor with knees bent and soles pressed together. Wrap your arms around your feet, holding the toes.Lead with your head to slowly lower your upper body forward until reaching the limit. Hold for 20 seconds, then gradually return to the starting position. Repeat 8–10 times.
This exercise is suitable for warming up before intense physical activity. Though simple, it effectively helps reduce sports injuries.