運動、健身、減肥交流群

Phew, it's really exhausting. Since I tend to sit for long periods, I mostly watch videos for slimming the lower body and workout videos, but my arms get quite a workout too😎 8/30 Follow-along workout 20 mins + 10 mins fitness stretching (5 mins cool-down) 8/31 Fitness stretching 40 mins (20 mins lower body slimming, 20 mins stretching; stretching for a long time really makes a difference) 9/1 Follow-along workout 30 mins fitness stretching (Did it along with a video where the main character looked like an Anna 3D model) (Anna needs to be the model lying on the ground for us to practice artificial respiration, right? 🤣🤣🤣) Added a few minutes of cool-down stretching afterward. 9/2 30 mins stretching yoga. Since my muscles aren't used to training this frequently in a short period (for me🤣), the accumulated after-effects made my legs super sore. 9/3 Continued with 30 mins of yoga. Stretching definitely helped, but I still feel like I need rest🤣 so I didn't push myself too hard. 9/4 Followed a 10+ minute beginner weight loss video (link). No jumping jacks this time🤣 but I still sweated a lot. Later followed up with a 20-minute cool-down and stretching video. 9/5 It was a lazy holiday, so I just did 40 minutes of yoga and rested🤣 9/6 Finished yoga early in the morning. Before, my legs didn't hurt after doing it, but maybe today was an advanced version requiring more flexibility for the poses🫠 After finishing, as time went by, my legs started to hurt more and more🫪 Anyway, even though I slacked off a bit, I still exercised🫡

Just asked my old monkey (husband/bf) if my belly looked smaller. He glanced up from his phone and said yes. I really wanted to smack him, but then he said 'Seriously, it does!' Hope he doesn't get smacked, I won't if I actually lost weight 🫩🫩🫩

Didn't finish my daughter's salad from yesterday, so I had that for lunch today. For dinner, it was a big piece of fish and some veggies. Should be enough protein. If I get hungry later, I'll have a banana and call it a day for my diet. I have to weigh myself tomorrow, oh god! Please! Even a little bit would be great! 🙇 Just a little drop would be nice 🤗

Today is a cheat day, I ordered stir-fried dishes, but the boss forgot to add chili. Hakka stir-fry without celery is missing something. I didn't expect the salt and pepper fish slices to be deep-fried, ordered the wrong thing 🤣 It felt quite oily, maybe because I'm used to oil-free meals usually. I'll ask them to use less oil next time. Players participating in the Sports Club activities can post and share your workout records on this board. Please don't post on my article. I was 95kg 5 years ago, and my physical examination report was full of red flags. Currently continuing fat loss. Sharing holiday menu Anaerobic exercise menu (mainly for sculpting muscle lines) Abs workout 30 minutes, 3 exercises 1. Air bike 1 minute + left & right twists 1 minute, rest 30 seconds, 1 set Repeat 4 sets, total 10 minutes Can train obliques, upper abs, 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, 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, obliques) Indoor cardio 30 minutes, 3 exercises 1. Kettlebell swing 1 set 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 2. Left & right high knees 1 set 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 3. Reverse lunge squat 1 set 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes Track running, interval training 30 minutes Total one and a half hours

My morning run today was very comfortable, no sun. From now on, I'll measure my waist circumference every Saturday. Waist: 31 inches 1 inch less than last week. Looks like I've lost some fat 🤣 5 years ago I was 95kg and my physical exam reports were all red flags. Currently continuing to reduce body fat. Sharing holiday menu Anaerobic exercise menu (mainly for sculpting muscle lines) Abs workout 30 minutes, 3 exercises 1. Air bike 1 min + Russian twists 1 min Rest 30 sec 1 set Repeat 4 sets, total 10 min Can train obliques, 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 rolling direction can train upper abs, obliques) Indoor cardio 30 min, 3 exercises for glutes 1. Kettlebell swing 1 set 1 min Rest 30 sec Repeat 7 sets, total 10 min 2. Lateral shuffle 1 set 1 min Rest 30 sec Repeat 7 sets, total 10 min 3. Reverse lunge 1 set 1 min Rest 30 sec Repeat 7 sets, total 10 min Track running, interval training 30 min Total 1.5 hours Anyone want to try training with this intensity? Welcome to join 🤣

Finally, no rain today, starting my run. Got the reward from the sports department, approved in one go. Website examples explain things clearly, I don't understand why some people still don't get approved 🤣🤣🤣 I was 95kg 5 years ago, and my health check-up report was full of red flags. Currently continuing fat loss. Sharing Daily Training Menu Anaerobic Exercise Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Bicycle crunches 1 min + Russian twists 1 min Rest 30 sec 1 set Repeat 4 sets, total 10 min Can train obliques, upper abs, and lower abs 2. Full ab roller 1 set 2 min Rest 30 sec Repeat 4 sets, total 10 min Can train chest, shoulders, back, arms, legs, and upper abs 3. Half ab roller (kneeling) 1 set 2 min Rest 30 sec Repeat 4 sets, total 10 min (Changing the rolling direction can train upper abs and obliques) Cardio Exercise Running on the track, interval training for 30 min Total 1 hour Fat Loss Menu: 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 quick oats mixed with high-calcium milk powder "The Sports Board guidelines have been updated. Members, please remember to check them."

Today's lunch, should I steam the cucumber together? I prefer eating it raw though 😁😁😁

Steamed, roasted, and chilled sweet potatoes have three main effects on the body due to differences in heating temperature and cooling process: 1. Blood Sugar Fluctuation: High-temperature roasting of sweet potatoes converts starch into maltose, resulting in the highest glycemic index (GI > 80), which easily causes drastic blood sugar spikes. Steamed sweet potatoes have high moisture content and a moderate GI (around 63). Chilled sweet potatoes, after refrigeration or freezing, develop "resistant starch," leading to the lowest GI and the most gradual blood sugar rise. 2. Calorie Absorption and Weight Management: The resistant starch in chilled sweet potatoes is difficult for the small intestine to digest, producing only about 2 kcal per gram (compared to 4 kcal for regular starch). This results in lower calorie absorption and prolonged satiety, making it ideal for weight loss. Roasted sweet potatoes lose moisture during baking, making them the most calorie-dense by weight and prone to excessive calorie intake. Steamed sweet potatoes retain more moisture and have a moderate calorie density. 3. Gut Health and Digestive Load: The resistant starch in chilled sweet potatoes acts as a prebiotic, feeding beneficial gut bacteria and aiding in gut health and bowel movements. However, it can cause bloating in individuals with sensitive digestive systems. Steamed and roasted sweet potatoes are easier to digest, and eating them with the skin provides abundant dietary fiber.

Is this right? My mind is so foggy today, I guess I posted it wrong yesterday too🫩

It's raining heavily today, so I couldn't run and did indoor cardio instead. I was 95kg 5 years ago, and my physical exam reports were all red flags. Currently, I'm continuously working on fat loss. Sharing my daily workout routine. Anaerobic Workout Routine (Mainly for sculpting muscle lines): Abs workout for 30 minutes, 3 exercises. 1. Air bike 1 min + Russian twists 1 min, rest 30 sec, 1 set. Repeat 4 sets, total 10 min. Can train obliques, upper abs, and lower abs. 2. Full set standing ab roller, 1 set 2 min, rest 30 sec. Repeat 4 sets, total 10 min. Can train chest, shoulders, back, arms, legs, and upper abs. 3. Half set kneeling ab roller, 1 set 2 min, rest 30 sec. Repeat 4 sets, total 10 min. (Changing the rolling direction can train upper abs and obliques.) Indoor Cardio for 30 min, 3 exercises. 1. Kettlebell swings, 1 set 1 min, rest 30 sec. Repeat 7 sets, total 10 min. 2. "Crazy Dance" steps left and right, 1 set 1 min, rest 30 sec. Repeat 7 sets, total 10 min. 3. Reverse cross lunges, 1 set 1 min, rest 30 sec. Repeat 7 sets, total 10 min. Total workout time: 1 hour. Total: 1 hour. Fat Loss Meal Plan: Breakfast: Unsweetened 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 oatmeal made with high-calcium milk powder. "The workout room guidelines have been updated. All members, please check them."