運動、健身、減肥交流群

Protein Way was a brand I started buying last year. When I went to repurchase this year, I found a new concentrated whey option. The official site even directly compared protein content, etc., so I bought it without much thought. But after trying it, I realized it's basically soy protein 🤷🏻♂️ When I looked at the bag, I saw that the main ingredient is soy protein... and they hid the ingredient list in the last photo 🤡 Soy protein is trash... the price is less than half of whey, but the sodium content is over 4 times that of concentrated whey 🤷🏻♂️

I bought this a few years ago through a crowdfunding campaign. At first, I thought it was a 'sucker's tax' (a waste of money), but it turns out there's a lot of scientific evidence supporting the theory, and it actually has some effects when used. Currently, I use it as a warm-up to get my body going before subsequent exercises, and the results are quite good. Elderly family members who may not be suited for strenuous exercise can also use this machine to improve their circulation. I recommend it to everyone.

Running felt comfortable in the cloudy weather this morning, but the ground was a bit wet. I was 95kg 5 years ago and my physical exam report was full of red flags. Currently, I'm continuously losing body fat. Sharing my daily training menu. Anaerobic Workout Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike 1 min + side twists 1 min Rest 30 sec 1 set Repeat 4 sets, total 10 min Can train oblique muscles, upper abs, lower abs. 2. Full standing ab roller 1 set 2 min Rest 30 sec Repeat 4 sets, total 10 min Can train chest, shoulders, back, arms, legs, upper abs. 3. Half kneeling ab roller 1 set 2 min Rest 30 sec Repeat 4 sets, total 10 min (Changing the rolling direction can train upper abs, oblique muscles) Cardio Workout Running track, interval training for 30 min Total 1 hour Fat Loss Menu: Breakfast: Unsweetened strong soy milk, whole wheat bread Lunch: Dinner: (Steamed, all without salt, oil, or sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of rolled oats mixed with high-calcium milk powder “The rules for the workout section have been updated. Members who have joined, please remember to check them.”

No sun today while running, the ground was wet, and it started drizzling towards the end. Luckily, it started pouring rain right after I got home. 5 years ago, I weighed 95kg and had many red flags on my health check-up report. Currently, I'm continuing my fat loss journey. Sharing my daily training menu. Anaerobic Workout Menu (Mainly for sculpting muscle lines): Abs workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + side twists for 1 minute, rest for 30 seconds, 1 set. Repeat 4 sets, total 10 minutes. Can train obliques, upper abs, and lower abs. 2. Full standing ab roller, 1 set for 2 minutes, rest for 30 seconds. Repeat 4 sets, total 10 minutes. Can train chest, shoulders, back, arms, legs, and upper abs. 3. Half kneeling ab roller, 1 set for 2 minutes, rest for 30 seconds. Repeat 4 sets, total 10 minutes. (Changing the rolling direction can train upper abs and obliques.) Cardio Workout: Running on the track, interval training for 30 minutes. Total: 1 hour Fat Loss Meal Plan: Breakfast: Unsweetened thick soy milk, whole wheat toast Lunch: Dinner: (Steamed, all salt-free, oil-free, sugar-free) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of large oat flakes mixed with high-calcium milk powder. “The rules for the Sports section have been updated. Please check them if you've joined.”

Haven't exercised in so long, my legs are a bit wobbly today🤣🤣🤣. Today's lunch (fish with black pepper + banana) doesn't look great, but it's filling 😁 I'm so full, I burped😆

The 'Exercise Board' rules have been updated today, so please check them out, members. I slept so well today that I almost overslept. I woke up a little after 5 AM, but thankfully I still completed my training. Running was very comfortable, with a nice breeze and no sun. 5 years ago, I weighed 95kg, and my health check-up report was full of red marks. Currently, I'm continuously working on fat loss. Sharing my workout routine: Anaerobic Workout Routine (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + Russian twists for 1 minute, rest 30 seconds, 1 set Repeat 4 sets, total 10 minutes This targets the obliques, upper abs, and lower abs. 2. Full set standing ab roller, 1 set for 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes This targets the chest, shoulders, back, arms, legs, and upper abs. 3. Half set kneeling ab roller, 1 set for 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes (Changing the rolling direction can target the upper abs and obliques) Cardio Workout Running on the track, interval training for 30 minutes. Total: 1 hour Fat Loss Meal Plan: Breakfast: Unsweetened thick soy milk, whole wheat toast Lunch: Dinner: (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of high-calcium milk powder mixed with rolled oats

1. Starting 9/1 at 10 AM, register and log in on the official website. Official Website URL: 500.gov.tw/registrant/ 2. Choose your favorite activity tracking app. I personally plan to use MoneyWalk to earn on both sides simultaneously. 3. Complete one of the following 3 missions: Time-based: Exercise for 30 minutes or more in a single session. Step-based: Accumulate 8,000 steps or more in a single session. Distance-based: Walk/run 5km or more, or cycle 15km or more. 4. Upload your completed exercise to the official website for review. It will generally take 5 business days, and you'll be notified via email. 5. Limited to one application per person per week. Total quota is 2 million servings, first come, first served. 6. Participating merchants: FamilyMart, 7-ELEVEN, Hi-Life, PX Mart, Wan Jia Fu, Le Jia Kang (above 6 stores). 7. Redeemable items are generally sports-related food products. 8. Extra bonuses: 7-ELEVEN offers an additional 5 NTD cashback. FamilyMart offers an additional 6%, making it a 53 NTD voucher. 9. Eligibility: "16 years of age or older." 10. For personal use only, non-transferable. --------------------------- This is my personal summary. Please feel free to add any missing information. The quota is 2 million servings. I personally don't think it will last 14 weeks. The process is also a bit cumbersome, so don't get your hopes too high. Let's all work hard and get moving together!

Starting today, August 31st, I'm telling myself to keep it up! 🤘 I started my slimming exercises at 8:10 AM, but since I don't usually work out, I only managed 40 minutes. I'll gradually increase the duration. Drank a glass of warm water after exercising 🤘

Because I felt so uncomfortable from eating too much And felt a bit guilty after eating fried stinky tofu 🤣🤣 So, still feeling super full 40 minutes after my meal I casually found a gentle-looking digestion exercise video Followed along the whole time Ended up sweating buckets (It's been so long since I've exercised this seriously and non-stop 🫣 But I didn't expect jumping jacks at the end 🫪 (Where's the gentleness you promised? 🫪🫪 This time I remembered to find a 5-minute cooldown video too Hope I can still walk tomorrow 🤣

Today I resumed my plan to run for 1 hour. As expected, when you increase the intensity, it shows up in your weight 🤣. I'll be scheduling one day like this on my days off from now on. If you're exercising, feel free to share your workout records, experiences, and methods on this board to exchange ideas! It would be even better 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 physical exam report was full of red marks. Currently, I'm continuously working on fat loss. Sharing my day off meal plan 4:00 AM Training starts Anaerobic workout plan (mainly for sculpting muscle lines) Ab workout for 30 minutes, 3 exercises 1. Air bike 1 minute + side twists 1 minute, rest 30 seconds, 1 set Repeat 4 sets, total 10 minutes Works obliques, upper abs, and lower abs. 2. Full kneeling ab roller 1 set, 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, 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes (Changing the rolling direction can work the upper abs and obliques) Cardio workout Running on the track, interval training for 1 hour Total 1 hour and a half Fat loss meal plan: Breakfast: Unsweetened strong soy milk, whole wheat toast Lunch: Dinner: (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Fruit *1 4 scoops of oatmeal made with high-calcium milk powder