【Day:182】もし筋トレをまた1からやり直すなら、僕はこうします。

Summary

Shuru reflects on what he would do differently if he were starting strength training again. After roughly a year and a half of trial and error, he shares three lessons.

1. Don’t assume eating less fat means losing more body fat

He initially reduced his daily calories from about 1,800 to 1,500 and limited fat to around 20 grams—or sometimes 15 grams—believing that stricter restriction would speed up fat loss. Instead, his muscle mass fell while fat loss stalled for about a month. In hindsight, he would have focused on understanding calories and macronutrients rather than simply cutting fat.

2. Train abs deliberately if you want them to grow

He used to do occasional sit-ups, leg raises, or ab-wheel work, and thought that general exercises or getting lean would be enough. He now believes abdominal muscles need to be trained like other muscles, with sufficient resistance and gradually increasing difficulty through progressive overload.

3. Track your training and results with numbers

He recorded sets, reps, rest intervals, calories, macronutrients, weight, and body-composition measurements. Tracking helped him recognize when his efforts weren’t producing the intended results and adjust sooner. He notes that detailed tracking isn’t necessary for everyone, but it can be valuable for people pursuing a specific goal efficiently.

He concludes that setbacks can be informative: his mistakes helped him recognize what wasn’t working and change course.

Presenters and Sources

• Presenter: Shuru
• Questioner: Chris, from Puerto Rico