Nami was a journalist who, after leaving her job due to health issues, transitioned to freelance work and began contemplating her life's direction. At that time, her lifestyle was erratic: she practiced Kendo only once a week, rarely visited the gym despite having a membership, enjoyed drinking alcohol, and hardly ever cooked for herself.

Determined to break out of her comfort zone, Nami challenged herself by enrolling in "Cinderella Project", a Japanese YouTube reality show dedicated to physical makeovers and weight loss challenges for participants.

Starting at 64,2 kg with a 41,4% body fat percentage and a waist circumference of 89,5 cm, she lost nearly 13 kg in just three months, reaching a weight of 51 kg. Her body fat percentage decreased to approximately 31%, and her waist shrunk by 15,5 cm.

Nami's core training method focused on squats combined with variations like the Bulgarian split squat (a single-leg squat using a bench). She avoided repetitive movements, gradually increasing difficulty. Initially, she began with basic squats to master the technique of lowering her hips backward and pushing through her heels. She then progressed to wide squats, with a wider foot stance, and finally challenged herself with the Bulgarian split squat, which demands high balance.

Nami lost nearly 13 kg, with her waist shrinking from 89,5 cm to 74 cm after three months of consistent training and lifestyle changes. Photo: TVBS

Initially unfamiliar with physical training, her range of motion and stability during squats improved significantly, allowing for a gradual increase in training intensity. In addition to leg muscles, her trainer incorporated exercises for her back and biceps, contributing to a more toned and balanced physique, beyond just weight loss.

Regarding her diet, Nami avoided extreme fasting methods. Her breakfast typically included seaweed, fermented soybeans (natto), salad, tomatoes, kiwi, and protein-fortified milk. Other meals featured apples, pineapples, cucumbers, and rice, indicating she did not completely eliminate carbohydrates. Additionally, Nami resumed cycling, transforming her "bought-and-left-unused" exercise bike into a regular training tool throughout her weight loss journey.

Although she experienced psychological pressure later on due to excessive focus on the scale, she realized that the key to long-term success was not daily perfection, but rather integrating diet and exercise as a natural part of her lifestyle.

After three months, Nami had shed 12,9 kg of excess fat, and her waist measured 74 cm, resulting in a more slender physique. More importantly, she transitioned from an erratic and sedentary individual to someone who consistently maintains her exercise routine, cycles at home, and continues practicing Kendo.

Binh Minh (Source: TVBS)