The Unexpected Shock No One Warns You About
When I made the firm decision to get truly serious about my fitness journey, I threw myself wholeheartedly into it, leaving no room for doubt or hesitation. It wasn’t just a casual attempt or a fleeting interest — it became my unwavering commitment, a true passion that energized every aspect of my daily routine. I adopted a disciplined, almost military-like approach, creating a regimen that was intense, structured, and unwavering in its consistency. My routine consisted of six rigorous workout sessions each week, scheduled with meticulous precision to maximize progress and ensure I stayed on track without missing a single day. These workouts were far from superficial; they involved lifting heavy weights to build strength, engaging in high-intensity interval training (HIIT) to torch calories and improve endurance, and pushing my cardiovascular limits through dedicated cardio sessions. I also recognized the importance of flexibility and recovery, so I incorporated regular yoga sessions that focused on breathwork and stretching, helping to improve my mobility while calming my mind amidst the physical chaos. Every morning, without fail, I was up by 5:30 AM, eager and prepared to seize the day. My mornings began with a carefully scripted routine of measuring and preparing my meals, almost like a scientist conducting experiments — precise, deliberate, and intentional. I logged every bite I ate, tracking macros and calories meticulously to ensure my nutrition was perfectly aligned with my fitness goals. My meals were carefully curated: I scheduled my whey protein shakes with precision, making sure I consumed enough protein to support muscle growth and recovery, timing my intake exactly to maximize their effectiveness. I also kept a detailed record of my weekly progress by taking photos from different angles, which helped me visually see the changes and stay motivated. Every day, I documented my workouts, meals, and feelings, analyzing what worked and what didn’t, always seeking to refine my approach. Over time, I really believed I had cracked the code to fitness — I had developed an almost scientific understanding of how to optimize my body’s potential, and I was determined to master it completely.
I expected visible changes. Real, measurable progress. After six weeks of effort, followed by eight, then twelve… nothing. Or worse, something unexpected: my weight increased by one to two kilograms. It wasn’t catastrophic, but it was deflating. I was following the script perfectly—or so I thought. Why was I moving in the wrong direction? I felt betrayed—by my body, by the science I believed in, and even by the process itself.
But over time, I began to realize something deeper. I hadn’t been betrayed. I had misunderstood my body, and underestimated the complexity of human physiology and psychology. That eye-opening realization launched me on a journey of deeper research and self-discovery. I dove into the world of metabolism, hormones, stress management, recovery, and emotional triggers. I unraveled the lies we’re often fed about fitness and health. And slowly, I began to understand what those 100 days were really trying to teach me—not just about fitness, but about life.
I Thought I Was Doing Everything Right: My Workout and Diet Plan
My Hardcore Workout Routine
There was no half-measure in my training. I was a machine—or at least I tried to be. Each week looked like this:
- 3 days of heavy lifting: legs, push (chest/shoulders/triceps), and pull (back/biceps).
- 2 days of intense cardio or HIIT: to burn fat and enhance endurance.
- 1 day of yoga or active recovery: light movement and breath control to support flexibility.
- 1 day off—though I still walked at least 10,000 steps or cleaned the house vigorously.
I tracked every rep and every set with an app. My smartwatch buzzed whenever I dipped below my step target. My entire day was centered around hitting performance metrics. And every workout ended with a carefully measured protein shake.
My Ultra-Controlled Diet
My food choices were clean, structured, and repetitive:
- Breakfast: oatmeal with berries and eggs.
- Lunch: grilled chicken breast, brown rice, steamed broccoli.
- Snack: Greek yogurt, almonds, or sometimes a protein bar.
- Dinner: baked salmon, sweet potato, leafy greens.
I maintained a 500-calorie daily deficit based on my calculations. I let myself enjoy an occasional treat—a slice of pizza here, a glass of wine there—but overall, I was stricter than most athletes.
So why, with such effort, did the scale still move up?
The Misconceptions I Carried
More Workouts = More Fat Loss? Not Quite
I believed the more I moved, the more fat I’d burn. It’s a common belief—and a flawed one. When my weight stalled, I thought the answer was more intensity, more volume, more sweat. So I trained harder. I reduced rest time between sets, added another HIIT session, and cut even more calories.
My body didn’t thank me. I was constantly fatigued, my mood swung from anxious to frustrated, and my sleep worsened. Results? None.
What I didn’t understand at the time was that exercise is stress—a good stress, but still stress. Without sufficient recovery, that stress doesn’t lead to growth. It leads to breakdown. It raises cortisol.
Cortisol: The Silent Saboteur
Chronic Stress and Weight Gain
Cortisol helps us survive. It boosts alertness, mobilizes energy, and keeps us going in emergencies. But chronic stress—whether from emotional strain, intense exercise, lack of sleep, or mental burnout—keeps cortisol levels elevated.
High cortisol causes:
- Water retention: increasing scale weight artificially.
- Fat storage, particularly around the abdomen.
- Disrupted sleep: which in turn messes with hunger hormones like leptin and ghrelin.
The Sleep Factor
I prided myself on early wake-ups, but often only got 5–6 hours of sleep per night. I believed the grind was worth it.
What I didn’t realize was how sleep deprivation completely wrecked my progress:
- Cravings spiked, especially for sugary and fatty foods.
- My metabolism slowed, due to poor muscle recovery and hormonal imbalance.
- My energy and motivation dipped, making workouts feel harder and less productive.
The body doesn’t just burn calories. It needs quality rest to do it efficiently.
My Body Was Changing—Just Not How I Expected
Muscle Gain Is Still Weight Gain
One of the biggest realizations I had was that muscle weighs the same as fat—but it looks and functions completely differently. When I lifted weights consistently, I was building lean muscle mass, which naturally holds more water and glycogen.
That increase in muscle led to increased weight. But it was healthy, powerful, and dense weight—not “bad” weight. I simply wasn’t prepared to see the number on the scale go up, even if my physique improved.
The Scale Isn’t the Full Story
I had become obsessed with my morning weigh-in. I followed a ritual: use the bathroom, weigh in, analyze the number. My emotional state fluctuated with the decimals.
I ignored:
- How my clothes fit better
- How my arms and legs were visibly stronger
- That I had gone from 5 to 20 push-ups
- That I no longer experienced chronic back pain
Once I began using other metrics—waist circumference, progress photos, energy levels—I saw a more accurate and positive picture.
Subtle Diet Mistakes
Eating Too Little Slows You Down
When you eat too little and train too hard, your body gets the message that food is scarce and movement is dangerous. The result? It holds onto fat, burns muscle, and reduces non-exercise activity thermogenesis (NEAT).
I was always cold, frequently tired, and mentally foggy. Once I cautiously added 200–300 calories per day, I had more stamina, improved mood, better recovery—and the scale stabilized. Sometimes, eating more is the right answer.
Not Enough Protein
I assumed a scoop of whey and a piece of chicken were sufficient. But based on my training volume, I needed much more.
Increasing my protein intake made a difference in:
- Appetite control
- Muscle recovery
- Daily energy
It kept me fuller longer, and I no longer felt ravenous by dinner.
Weekend “Relaxing” = Weekday Erasing
I was disciplined Monday through Friday—but on weekends, I relaxed. A few drinks, dessert, an oversized meal or two.
I wasn’t “binging,” but I wasn’t tracking either. And those indulgences added up—enough to wipe out my entire weekly deficit.
Balance matters. So does awareness. Joyful eating is part of a sustainable lifestyle, but honesty is non-negotiable.
The Psychology Behind Fitness
The Comparison Trap
I followed fitness influencers who looked competition-ready year-round. When I didn’t look like them after months of effort, I spiraled into self-doubt.
That stress triggered—you guessed it—more cortisol. It also made me feel like a failure.
When Exercise Becomes Punishment
At some point, I started treating workouts like a sentence. If I ate too much, I “earned” punishment through extra cardio. This created an unhealthy relationship with both movement and food.
Now I see exercise differently: a way to care for my body, not to punish it.
Changes That Finally Helped
Fewer Sessions, Better Focus
I reduced my training to 4 quality workouts per week. I lifted with better form, increased rest between sets, and prioritized recovery.
I also committed to 7–8 hours of sleep nightly. That one change transformed everything. I woke up more refreshed, hit personal records in the gym, and stopped feeling perpetually drained.
New Metrics of Success
I stopped tracking weight and started monitoring:
- Circumference of waist, hips, arms
- Strength performance
- Sleep quality
- Mood and energy
- Stress levels
That’s when I truly started to progress.
Eating More—Strategically
Instead of fearing calories, I fueled myself. I added more carbs around workouts (bananas, oats, sweet potatoes) and kept protein high. I stopped restricting joy and began savoring meals without guilt.
Managing Stress Intentionally
I introduced daily habits to regulate my nervous system:
- Short walks after meals
- Journaling in the morning
- Breathwork before bed
- Less screen time at night
- Saying “no” more often
These subtle shifts reduced internal pressure, and I saw external results.
What 100 Days Taught Me
- Weight is not progress.
- Recovery is essential.
- Food is fuel, not the enemy.
- Mindset drives results.
- Health is a long game—not a sprint.
Conclusion: Stronger in Every Way
I began this journey believing that weight loss was the only measure of success. But 100 days of intense effort, reflection, and learning revealed something greater:
Health is about strength, stability, and sustainability.
I now train less, rest more, and eat with intention and joy. And I feel more powerful—physically, mentally, and emotionally—than I ever did when chasing weight loss alone.
So if you’re stuck in a frustrating cycle, remember: trying harder isn’t always better. Sometimes the bravest thing you can do is to slow down, reevaluate, and listen to what your body’s been telling you all along:
You are not broken. You are evolving. And your body is ready to thrive—if you let it.