14-Day Metabolism Plan
Designed for desk-bound professionals. No starving, no daily gym. Do three things a day, then retest after 14 days with the same method and see your own change.为久坐的上班族与专业人士设计。不用饿肚子，不用天天上健身房，每天只做 3 件事，14 天后用同样的方法复测，看见自己的变化。
Three things a day每天只做 3 件事
For desk-bound people, the easiest thing to change is not “one more hour of exercise”. It is daily movement and protein at every meal, then strength training to keep your muscle.久坐的人，最容易调整的不是「再多运动一小时」，而是日常走动、每餐蛋白质，再用力量训练把肌肉留住。
Protein at every meal
Add one small habit so every meal has protein and vegetables. Estimate portions with your palm and fist. No weighing.每餐都有蛋白质和蔬菜，用手掌和拳头估分量，不用称重。
Build up from your baseline
Start from your own average steps and add 1,000 steps every 2 to 3 days. Not everyone needs 10,000.以自己的平均步数为起点，每 2 至 3 天多走 1,000 步。
3 times a week, 25–35 minutes
2 sets of 8 to 12 reps per exercise. Learn the movements first. Choose 4 exercises at home or 6 in the gym.每个动作 2 组，每组 8 至 12 下。居家 4 个动作，或健身房 6 个动作，二选一。
What's inside (11-page PDF)你会拿到什么
A guide you can follow as written. Every day is already planned.一份可以直接照着做的手册，每一天都排好了。
- Understand first: where your energy goes. How resting metabolism, digestion, daily movement and exercise each contribute, and which one to change first.先看懂：身体怎么花能量，你该先改哪一块。
- Day 1 baseline, Day 14 retest. Weight, waist, steps, sitting time, protein meals, sleep and afternoon energy. It is not an exam, it is how you compare.Day 1 基线记录，Day 14 同条件复测。
- Food: plate formula and protein quick reference. A target of 25 to 40 g of protein per meal, a protein cheat sheet, and how to choose at breakfast, lunch, tea time and dinners out.餐盘公式与蛋白质速查，外食怎么选。
- Steps: build up from your baseline. A step ramp table and simple ways to add 1,000 steps.步数递增表，和「怎么多走 1,000 步」的小方法。
- Strength training: home or gym. 4 home exercises, or 2 each of Push, Pull and Leg in the gym, with demo video links.居家 4 个动作，健身房 Push、Pull、Leg 各 2 个，附示范视频。
- Day-by-day schedule. What to eat, how far to walk and what to train, one card per day.14 天逐日安排，一张卡片一天。
- 14-day checklist and Day 14 retest. Review which habits stuck and set your maintenance plan.14 天打卡表与复测，定下维持计划。
How the steps build up步数怎么一步步加上去
Example for a 4,000-step baseline. Your target is your own baseline plus the increase, so it differs for everyone.例子以基线 4,000 步计算。你的目标是「自己的基线 ＋ 增量」。
Halve the increases if you have knee, hip or foot discomfort. Around 10,000 total steps is enough.膝、髋、足部不适者，增量减半。总步数 10,000 左右就够。
3 bonus guides included附赠 3 份配套资料
The daily schedule tells you which day to open which guide.14 天日程里会提醒你哪一天翻哪一份。
Malaysian Eating-Out Guide
11 pages. 3 questions before you order, the palm rule, ordering phrases, and “same stall, smarter order” for kopitiam, Chinese hawker and Malay stalls.《外食怎么吃指南》
Sleep, Appetite & Fat Management
4 pages. How sleep and stress affect appetite, the emotional eating loop, and a 5-item daily checklist.《睡眠、食欲与脂肪管理》
Malaysian Food Nutrition Reference
8 pages. Protein, carbs, fat and calories per serving for common foods. All values are estimates.《马来西亚食物营养对比表》
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