Time flies; it has been six months since I started going to the gym in November.
I have been able to maintain a pace of 2-3 times a week consistently.

Basically, I go with my wife most of the time, but recently, some friends from the neighborhood have also started to join us.
Additionally, there are usually the same members at the gym, so I have been meeting more acquaintances, creating a nice sense of community.

Progress

Once a month, I measure myself with a machine called InBody.

This is quite strict; actually, during my first measurement (in November), I was shocked to see a body fat percentage of 26.8%, categorized as "slightly obese" (by the way, my home Tanita scale showed around 20%).

After six months, my muscle mass has gradually increased, fat has decreased, and I am experiencing positive changes.

Muscle mass: 43.1kg → 45.0kg

Body fat percentage: 26.8% → 23.5% (though the Tanita at home shows 17%)

Body type evaluation: slightly obese → hidden obesity

Honestly, I am incredibly happy and find it rewarding. It's true that muscle doesn't betray you. I understand why people get hooked on weight training (though I'm still categorized as hidden obesity).

What I've Done

1. Increasing Protein Intake

To build muscle, protein is essential, so I have been drinking SAVAS protein powder.

I take it after workouts and whenever I feel I might not be getting enough protein.

I also started to focus on meals rich in protein, like chicken, while keeping fats low.

2. Making Gym Visits a Habit

I have been able to make a habit of going three times a week.

Typically, I go on Monday, Wednesday, and Friday mornings.

If I have a morning meeting for work, I go during my lunch break.

The gym I go to operates from 9:00 AM to 4:00 PM, which is a bit unusual. It's closed at night, and perhaps that helps me establish a routine.

3. Weight Training

At the gym, I primarily focus on weight training.

Since I have slightly less upper body muscle, I concentrate on arms, shoulders, and chest, while also including legs to work my whole body.

I'm also incorporating exercises like pull-ups, push-ups, and sit-ups without machines into my routine.

I haven't been doing aerobic exercises like running or walking, but I'm thinking about starting soon.

Thoughts

One interesting change is that I've come to enjoy feeling hungry.

In the past, I would get a bit irritated when I was hungry, but now, I think, "Being hungry means fat is burning," and I even feel happy about it.

This is definitely a positive mindset in life.

And this: persistence is strength.

It's been six months since I started weight training, and it's satisfying to see results matching the effort. Truly, muscle doesn't betray you.

In the 30s and 40s, you start taking on work where there are no clear answers, and effort doesn't always lead to results, so I can see why one might get hooked on weight training. Haha

— Kazuki Shibata｜microCMS (@shibe97) May 30, 2026

I want to share my progress again after another year.

By then, I should be out of the obesity category and into a healthy range...!