The previous articles, it can be said, all focused on aerobic exercise aimed at weight loss and weight loss. The content I want to introduce has basically been introduced in the previous articles. Starting from this article, I will update my insights according to my current training plan.

There is actually no clear boundary when to start transitioning from aerobic to anaerobic exercise. Taking myself as an example, my initial goal for weight loss was to reduce my weight from 160 pounds to 120 pounds and my body fat to 18% -22%.

When I lost 130 pounds and my body fat reached 22%, I continued to do aerobic exercise for about half a month. However, I found that my weight had not changed much and remained between 128 and 130. If I increased my exercise volume or changed my aerobic exercise plan, there may still be room for decline, but at this point, I feel like I can start doing anaerobic exercise.

In my understanding, there are two purposes of anaerobic exercise:

One approach is to increase muscle mass through anaerobic exercise, similar to bodybuilders, to achieve noticeable muscle lines;

One type is like Bruce Lee, although he is very thin, he can increase strength and explosiveness through anaerobic exercise.

Is Bruce Lee's figure perfect? I think in the present, at least I don't really like it myself. I prefer a slightly curvy figure with less noticeable muscle lines. Bruce Lee's figure is too thin, but his advantage is speed.

My anaerobic training program did not choose the keep app, but instead chose the training program "Beginner Gymnastics: The Origin of Superman".

This fitness program and Prisoner's Fitness both belong to barehanded training. In the early stages, I also consulted a friend who has been practicing barehanded fitness for many years to see which program is more suitable for me to practice. His response to me was:

Considering my current weight and body fat, it is still necessary to brush fat, so I chose "Beginner Gymnastics: The Origins of Superman".

Beginner Gymnastics: The Origin of Superman divides the program into 8 weeks, with 5 training days and 2 rest days per week, with the first 4 weeks being introductory training and the last 4 weeks being advanced training.

Don't think that by persisting for 8 weeks, you can build your muscles and strength. Following the training plan for the first 4 weeks, I have compiled this training schedule:


This is a one week training plan, with Thursday and Sunday being off days, and the first four weeks being a cycle of this plan.

Today is the second week of my second round of practicing this plan. Why continue to practice this "beginner's plan"? Because I still can't do a few of the movements, but let me talk about the changes of persisting for four weeks:

There are three types of push ups and arm extensions. I started with 5 in each group (starting with 2 or 3 per group for regular push ups), but now I can do 20 in each group (starting with 15 or 6 per group for regular push ups).

I couldn't do any of the three "pull ups" from the beginning, but now I can do 5 or 6 per group.

Why can't even do one pull up?

What I mean is standing in place, relying solely on arm strength to pull up, rather than grabbing the horizontal bar and jumping up, using inertial pull ups. Of course, it may also be because I am too weak and used to only focus on aerobic exercise.

Why do I repeat training the "Beginner Program"?

The first reason is that I plan to achieve 10 pull ups for each of the 3 types of pull ups, which I have not yet achieved;

The second reason is that in the aerobic exercise of this plan, I did not persist in the "mountaineer" movement for more than 30 seconds.

After achieving the above two goals, I will initiate an advanced plan for the next four weeks.

In the next article, let's go into more detail about each action in this plan!