Embarking on this fitness journey, I intend to share my practical exercise plans and experiences with you, starting from today's article.

My first fitness app was "Ren Ma Jun," which I used for approximately two months. Its intriguing name, a combination of "Mermaid Line" and "Vest Line," caught my attention. However, this app has since evolved into a paid fitness service.

In 2015, I transitioned to Keep, a platform that was less widely used at the time compared to its current popularity. Keep frequently organized engaging activities, and I was fortunate enough to win sports cups, Keep T-shirts, fitness balls, foam shafts, and yoga mats.

As mentioned in my previous article, my initial fitness goal was weight loss. Consequently, I consistently engaged in fat-burning exercises on Keep. However, after successfully shedding 35 pounds, dropping from 160 to 125 pounds within a year, I experienced a rapid weight rebound. The cause of this rebound will be explored in a future article, but I can assure you that it was not attributed to Keep; rather, it was another exercise program.

In the latter half of 2019, when my weight rebounded to nearly 160 pounds, I rekindled my fitness journey. This time, I solely relied on Keep, successfully losing weight to 130 pounds.

In my opinion, Keep's exercise plans have become more comprehensive and effective since I first started using the app. However, for beginners, the abundance of exercise plans can be overwhelming, making it difficult to select the most appropriate one. Here's a breakdown of my post-2019 Keep usage:

Keep's homepage features a "Find Courses" section where courses can be filtered based on factors such as fitness goals, training locations, intensity, and equipment requirements. Keep also offers a variety of third-party courses, but I primarily opt for Keep's official courses.

Beginner Recommendation Plans:

  1. Personalized Fat Loss Plan:

If, like me, your primary fitness objective is weight loss, I highly recommend the "Personalized Fat Loss Plan." This plan tailors an exercise regimen based on your height, weight, and weight loss goals, targeting your entire body.

The plan's sole drawback is its extended duration, which can make adherence challenging. For instance, if you choose to exercise for 10-20 minutes daily and aim to lose 10 pounds, the plan spans 35 days. Each five-day cycle involves repeating the same exercises for seven weeks, which may lead to boredom for some individuals.

However, if you're confident in your ability to persevere, I strongly recommend this plan. When selecting the daily exercise duration, beginners should opt for the shortest option of 10-20 minutes. Longer durations, such as 20-30 minutes and 30-40 minutes, may be harder to maintain, potentially leading to an inability to complete the planned exercises daily.

  1. Farewell to Belly Plan:

Compared to the "Personalized Fat Loss Plan," this plan is slightly simpler, focusing specifically on the abdominal area. While the exercise arrangement was previously fixed, Keep now offers a customized plan based on height and weight. This plan encompasses 60% weight loss courses and 40% strength courses, with a 20-day cycle.

If you're unsure about your ability to adhere to the "Personalized Fat Loss Plan," this plan might be a suitable alternative. Once you gain comfort with regular exercise, you can consider transitioning to the "Personalized Fat Loss Plan."

During the fat reduction phase, I alternated between these two plans. For instance, after completing a 20-day "Farewell to Belly Plan," I would follow it up with a "Personalized Fat Loss Plan," and so on.

  1. Abdominal Muscle Tearing Plan:

This program falls under the category of shaping and muscle-building training. Incorporating a shaping program as you approach your weight loss goal helps maintain a toned abdomen.

Due to the lengthy cycle of the "Personalized Fat Loss Plan," I discontinued it as I neared my weight loss objective. My revised plan transitioned to: "Farewell to Belly Plan" → "Abdominal Muscle Tearing Plan" → "Farewell to Belly Plan"... cycle.

After weight loss, upper arm fat loss may occur. To address this, I experimented with the "Freehand Chest Sculpture Program" and "Dumbbell Upper Limb Muscle Enhancement Program." However, I haven't consistently pursued these two programs and have recently begun exploring strength training alternatives outside of Keep.

The aforementioned exercise plans represent my personal regimen during the weight loss process. If you struggle with jumping and squatting due to significant weight, Keep offers the "Big Weight Fat Brushing Counterattack Plan." While I haven't personally tried this plan, judging from the exercise list, its intensity is relatively lower than the plans I've mentioned earlier.

To combat boredom during planned round-robin training, feel free to explore other programs within Keep's training plan library. Once you can comfortably complete a full set of "Farewell to Belly Plan" and "Personalized Weight Loss Plan," tackling other weight loss plans will be a breeze.