Looking at Michael Phelps’s body, anyone would be amazed by his incredibly long arms, measuring 2 meters, longer than his 1.93-meter tall body. His lungs can hold up to 12 liters, double that of an average adult male. His ankle joints are 15% more flexible than his competitors’, thanks to underwater dolphin kick exercises with an 8kg weight belt strapped around his waist every day, and his feet, which resemble paddles, are larger than average (size 50 or US 14).

Many people assume these attributes are innate. Indeed, it takes natural talent and genius to achieve such feats, but without the superhuman intensity of training, Phelps wouldn’t have won 28 Olympic gold medals, including a record 23 golds that may take a very long time for anyone to surpass.

Phelps trains for 5 hours a day, 6 days a week, swimming an average of 16km each day. Over his career, he’s estimated to have swum the equivalent of 3 laps around the Earth.

He consumes 5 meals a day, averaging 8000 calories, three times the needs of a typical European adult male.

Looking at this body and the amount of calories Michael consumes daily, we can see how exercise affects muscles and fat. Many people lazily think they should eat less, consume fewer calories to lose weight and fat, but neglect exercise. The result is weak muscles and bones unable to support the body’s weight, with metabolic disorders leading to illness. Thus, they can’t sustain this regimen for long. The best weight-loss and fat-reducing regimen is one that promotes a healthy, comfortable body without negative pressure, helping your body stay strong and motivated throughout your life.