運動、健身、減肥交流群

Today is a cheat day. I went for an all-you-can-eat buffet at noon and exercised in the afternoon. The weight was measured after the workout, so please don't be shocked, as it wasn't on an empty stomach. 😆 If you're exercising, feel free to share your workout records, experiences, and methods here to exchange ideas. It would be great if you could share your workout records, exercise menus, or weight photos during fat loss, or photos of your fat loss meals, because seeing is believing. 😆 I weighed 95kg 5 years ago, and my health checkup reports were all red flags. I'm currently continuing my fat loss journey. Sharing my holiday menu Anaerobic workout menu (mainly for sculpting muscle lines) Ab workout for 30 minutes, 3 exercises 1. Air bike 1 minute + Russian twists 1 minute, rest 30 seconds, 1 set Repeat 4 sets, total 10 minutes Can train oblique muscles, upper abs, and lower abs. 2. Full set standing ab roller, 1 set 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes Can train chest, shoulders, back, arms, legs, and upper abs. 3. Half set kneeling ab roller, 1 set 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes (Changing the rolling direction can train upper abs and oblique muscles.) Indoor cardio for 30 minutes, 3 exercises 1. Kettlebell swings, 1 set 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 2. Lateral shuffles, 1 set 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 3. Reverse cross lunges, 1 set 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes Track running, interval training for 30 minutes Total 1.5 hours Anyone want to try this intensity of training? Welcome to join.

I was originally 184cm and 85kg. I've been constantly moving aluminum plates at work, and eating milk + granola cereal for breakfast. As a result, I've slowly slimmed down to 184cm and 78kg! 🔥🔥🔥

I measured today after drinking 600CC of water, so I need to subtract 0.6kg. Estimated weight: 72 For the rest of the anaerobic training and fat-loss menu, you can check the pinned 'Admin Introduction'. My daily training and fat-loss menu are almost the same, so I won't repeat them here. If you want me to share any content, please check the pinned survey post and reply there. New members, please don't forget to check the group rules. You are welcome to post and share in the group.

The body type most women love is probably lean muscle. Looks slim in clothes, but has some meat on when undressed.

Exercise coins https://share.google/1iyVQqFxmFwSSPdhK

Summer vacation is almost over. Although the results weren't great, I feel like my clothes fit better now. Hope everyone notices my changes after school starts.

Fried food is truly terrifying. Yesterday, my company bento box had 3 strips of fried meat, and I gained 0.2kg today. I won't consider fried food for my weekend cheat meals anymore, because I might already eat it in my regular company bento, and it's a main dish so I can't skip it or peel it. I drank 600cc of water today before measuring, so I need to subtract 0.6kg. Estimated weight: 72 Sharing today's pace: 5 minutes 20 seconds per kilometer 5.70 kilometers in 30 minutes Speed 11.26 kilometers per hour Ran 4628 steps Consumed 416 kcal For the rest of the anaerobic training and fat-loss menu, you can check the pinned moderator introduction. My daily training and fat-loss menu are almost the same, so I won't repeat them here. If you want me to share anything, please check the pinned survey post and reply there. New members, please don't forget to check the group rules. You are welcome to post and share in the group.

I haven't run for two days, so today I went for a run whether it was raining or not. A little rain is fine, I'll be wet anyway after the run. Sharing today's pace: 5 minutes 11 seconds per kilometer 5.91 km in 30 minutes Speed 11.56 km/h Ran 4755 steps Consumed 431 kcal Weight: 71.8 For other anaerobic training and fat-loss meal plans, please check the pinned moderator introduction. My daily workouts are almost the same, so I won't repeat them here. If you want me to share anything, please check the pinned survey post and reply there. New members, please don't forget to check the group rules. You are welcome to post and share in the group.

Today I forgot to weigh myself before drinking water and soy milk again 🤣 So the actual weight probably isn't that high. I need to subtract 600cc of water and 300cc of soy milk, which is 0.9kg. Estimated weight: 72.6 It's still raining today. Sharing my rainy day menu. 30 minutes of anaerobic core training, 3 exercises: 1. Air bike for 1 minute + Russian twists for 1 minute, rest 30 seconds, 1 set. Repeat 4 sets, total 10 minutes. Works obliques, upper abs, and lower abs. 2. Full standing ab roller, 1 set of 2 minutes, rest 30 seconds. Repeat 4 sets, total 10 minutes. Works chest, shoulders, back, arms, legs, and upper abs. 3. Half kneeling ab roller, 1 set of 2 minutes, rest 30 seconds. Repeat 4 sets, total 10 minutes. (Changing the rolling direction works upper abs and obliques.) 30 minutes of indoor cardio, 3 exercises: 1. Kettlebell swings, 1 minute per set, rest 30 seconds. Repeat 7 sets, total 10 minutes. 2. Lateral shuffles (left and right), 1 minute per set, rest 30 seconds. Repeat 7 sets, total 10 minutes. 3. Reverse curtsy lunges, 1 minute per set, rest 30 seconds. Repeat 7 sets, total 10 minutes. Total workout time: 1 hour. If you want me to share anything specific, please check the pinned survey post and reply there. New members, please don't forget to check the group rules and the admin's introduction. Thanks!

I used to only do brisk walking for weight loss, but ended up injuring my knee joint. I've been in physical therapy for two to three years and taking pain/anti-inflammatory meds. My doctor advised me to lose weight, and I've been trying, but with little success. Now, my only option is dieting, and I really regret it. No wonder the friends I met at the sports field back then wanted to teach us how to walk properly; it's not as simple as it seems. You need overall body balance to avoid injuries! 😭