From Weights to Cardio: My 2-Month Transformation Journey
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Chapter 1: The Beginning of My Fitness Journey
For many years, I faced challenges in gaining weight. Before the internet era, I relied on various home remedies like consuming soaked black chickpeas and bananas drizzled with honey. Despite my efforts, my weight stagnated at 60kg (as shown in 2010).
I stayed away from the gym due to myths suggesting that lifting weights would hinder my growth. Being only 5'2" at age 15, I was concerned about becoming even shorter. Although I finally stepped into the gym at 16, I focused solely on running, using only the treadmill.
This decision meant I missed out on strength training until I turned 23, which contributed to my lack of a well-defined physique despite my consistent workouts. I was unaware of the myriad benefits strength training offered, such as muscle development, weight management, injury prevention, bone strengthening, and enhanced self-esteem.
While cardio has its advantages, it doesn't encompass all the benefits of strength training.
By 2015, things began to improve for me. I managed to increase my weight from 60kg to 72kg. Though some remarked I was gaining too much weight, I felt relieved to be moving away from my skinny frame. This photo from my graduation in 2018 reflects that change.
However, between 2019 and 2022, I faced numerous surgeries that led to unhealthy coping mechanisms. Despite maintaining some elements of a healthy diet, I frequently indulged in junk food. Exercise became scarce due to medical advice against physical strain, and my sleep patterns became erratic.
As I led a more sedentary lifestyle, I found my weight climbing to 90kg. Initially, the scale's upward trend felt validating, considering my previous struggles with being underweight. However, the unhealthy habits that contributed to this change were concerning.
In 2023, I returned to the gym—not to lose weight but to embrace an active lifestyle and build muscle. I began replacing bad habits with healthier choices, cutting out junk food and focusing on whole foods, ensuring I consumed over 150 grams of protein daily without supplements, while maintaining a caloric intake of around 2500–2800.
As a result, my muscles started to develop, and I noticed a gradual reduction in body fat. Everything seemed to be on track until an unexpected incident made me abandon weightlifting once more.
Chapter 2: The Switch to Cardio
The transition to cardio began unexpectedly. After a bicep curl session, I experienced a sharp pain in my upper right arm near the tricep. Though the discomfort subsided quickly, it resurfaced during subsequent upper body workouts, raising concerns about a potential injury.
To prevent further complications and the possibility of missing weeks of training, my physiotherapist suggested a temporary break from strength training. To maintain my activity level, I turned to cardio while I healed.
My cardio experience unfolded over two months. Initially, I resented the shift away from weights, having spent the past months solely focused on lifting. Cardio had always been my post-workout nemesis, and now it was all I could do.
Week 1–2
At first, I struggled with cardio. I set the elliptical to its highest level to minimize my time on it, but I quickly became fatigued, managing only 40 minutes of exercise. Despite my aversion, I still experienced that gratifying post-workout high, perhaps due to the sheer effort involved.
Surprisingly, I felt more energetic throughout the day, even with reduced sleep. The reduced intensity of cardio may have played a role in my increased vitality. I implemented hot compresses and oil massages to aid recovery, and despite my initial resistance, I persisted in cardio due to the habits I had developed over the previous months.
Week 3–4
By weeks three and four, I established a routine that kept me engaged. My workouts included cross-training, cycling, and reverse cycling. With clearer thinking, I found my writing process improved significantly, allowing me to produce more content than ever before.
This was likely due to the cardiovascular benefits enhancing my cognitive function. As I delved deeper into cardio, I noted improvements in my memory and focus. The effort required to push through the workouts built resilience and grit.
Week 5–6
By week five, I noticed a reduction in pain, yet I was cautious not to rush back into weightlifting. I began to enjoy my cardio sessions, even passing the time with audiobooks. My stamina improved significantly, and I started incorporating leg workouts alongside my cardio regime.
Physical changes became evident; I felt lighter, and my body fat appeared to decrease. The mental clarity I experienced was unprecedented, leading to an increased inclination towards reading.
Week 7–8
As I approached the eighth week, my commitment to cardio deepened. I found myself getting comfortable with my routine, enjoying the process rather than merely tolerating it. By this point, I was excited to see how my body had transformed after two months of cardio.
The Unexpected Side of Excessive Cardio
However, my eagerness to return to weightlifting led me to undergo a body composition analysis to assess the impact of my cardio-focused months. The results were disheartening—I had lost 1.7kg of muscle and gained 3.4% body fat.
This stark realization highlighted the importance of maintaining strength training alongside cardio. While cardio is beneficial for overall health, it cannot substitute the muscle-building advantages provided by weightlifting.
Key Takeaways: Lessons Learned
- Cardio Alone Isn't Enough: To maintain muscle mass, one must regularly engage in strength training.
- Incorporate HIIT: High-Intensity Interval Training can enhance strength and endurance.
- Mind and Body Connection: Cardio can significantly improve cognitive function, enhancing focus and productivity.
- Injury Recovery Takes Time: Patience is essential when healing injuries; pushing through pain can lead to setbacks.
- Balance is Key: A well-rounded fitness routine should include both cardio and strength training for optimal results.
With my tricep pain nearly gone, I'm ready to return to weightlifting while continuing to incorporate cardio into my routine. This journey has emphasized the importance of a balanced approach to fitness, recognizing that everyone's path may differ. Progress is not linear, but with determination and adaptability, achieving fitness goals is within reach.
Stay tuned for further updates on my journey!