Your experience is very similar to mine. I once worked in a factory for two years. To tell the truth, I don't have much time to exercise. Let me give you some suggestions and training programs according to your own needs! As follows:

If you 1, 2 1 get off work, if you don't exercise, you will definitely "do nothing" all day, which is very true. After work, put on a set of sportswear and sneakers, and then go out for a run. If there is no training foundation, start running for half an hour every day, and then control the time to return to the dormitory 1 hour. Run as fast as you can speak normally.

If you can persist for half a month, you will definitely benefit from exercise, and your self-confidence will definitely hang on your face, but you will also be lonely sometimes, because few people in your factory can persist, mainly because of the environmental impact. A group of people who "eat wine and drink meat" will naturally rot. . .

After half a month of exercise, you will gradually increase the intensity, and you can continue running 1 hour. Add push-ups in kneeling position to see if there is any pressure on the arm. Push-ups in kneeling position will last until you have no strength, because you are still "smooth" and resistant. Plus your waist and abdomen training, 12 went back to sleep, perfect.

I used to work from the factory for one day 10 km, abdominal muscles, pull-ups, push-ups, etc. Gradually, your own visual awareness will change and become more positive.

3. To be honest in the factory, you can't choose your own diet. The only thing you can control is the intake of oil. I usually find that the oil in the factory canteen is the same as the spare money. You can wash the dishes yourself with boiling water and wash them back and forth several times, so that your work and life will be more sober and effective. Although you will be listed as a wonderful flower, there is no need to consume too much excellent oil in people's lives, and pasta should be eaten as usual.

I hope the above description can help you, thank you for your experience, and thank you for meeting.