The first episode of "How to Build Soft Strength." Kouki, a new member of the workforce, talks about "the art of continuing," diet and time management, and 10 questions and answers.

Kouki is in his first year of work and is in charge of store operations and management at a bakery. He started serious muscle training a year ago, and instead of setting a fixed time between work, he flexibly combines cardio and weight training to suit his morning and evening schedule. We asked him about his real-life tips for continuing the workout in a 10-question, 10-answer session.

The size worn is M. Please refer to this as a guide for choosing a size.

profile

• Nickname: Kouki
• Job: Bakery store management (sales, operations, etc. / also responsible for some manufacturing)
• Training history: About a year since full-scale training (started with ChocoZap, now also attending Anytime Fitness)
• Wearing size: M

10 Questions 10 (Digest)

1. Self-introduction

First year working. Engaged in the operation and management of a bakery store (also responsible for production when necessary). Started full-scale muscle training a year ago.

2. Frequency

My goal is to go at least three times a week, but when I first started working, I increased it to six or seven times a week to relieve stress.

3. Menu for a day in August

Morning: 30 minutes of walking (aerobic). Evening: Weight training, focusing on the upper body.

4. Tips and rules for continuing

Don't make too many rules/too difficult.

*The level of "relaxation" is such that if you just go to the gym, you will naturally start to enjoy it.

5. Meal planning (timing, etc.)

Protein for breakfast and lunch. Banana/yogurt/honey in the morning. Iced coffee at lunchtime (even in winter).

6. Fixing unmotivated days

Don't push yourself too hard. Take a rest on days when the quality of your work is likely to decline.

7. The moment you felt the change

You will understand it in three months, and it will be apparent to those around you in six months. You will feel a tangible change.

8. Time management (how to balance work and family life)

Don't fix it to morning or evening, but adjust it to your spare time depending on your work situation.

9. GONNYS' first outfit and the scene

Mini Emblem T-shirt (Navy/M). Perfect for relaxing with a drink in the evening.

10. Future Challenges

Bench press 100kg (goal for the year) / Body fat percentage below 12% (until September 17, 2025).

Kouki's "Techniques for Persistence" 3 Points (Summary)

• I think you'll have fun if you go, but it's important to have a relaxed attitude and not be a perfectionist.
• On days when the quality is poor, taking a break to recover is also part of training.
• Slip it into your daily routine (without forcing yourself) and either in the morning or evening, flexible enough to suit your work.

Wearing size guide/photo

The item worn in this article is size M. Please use this as a guide for people with similar height and build.

We will also post photos that we receive at a later date.