運動、健身、減肥交流群

OMG! I finished my workout. Bibi was barking like crazy while I was exercising today, so I only did 40 minutes. I wanted to film my sweat, but a crazy person's sweat is probably 800 times mine, so I'll just skip it😂😂😂

Started focusing on muscle gain last month, reducing sets for heavy compound movements and adding more isolation exercises 👍 Today's focus is on leg muscles with a bit of core training. First exercise - Low Bar Squat - Neural drive needs to be maintained, so I put the heavier weight first. 80kg - 6 reps (RPE8) 2 sets 90kg - 4 reps (RPE8) 2 sets Second exercise - High Bar Calf Raise - Mainly because the gym doesn't have a calf raise machine and the leg press machine is hard to get, so I used a barbell 🤣 The downside is that upper body stability needs to be maintained throughout, otherwise joint movement might not be complete. 80kg - 20 reps (RPE10) - 6 sets Third exercise - Bulgarian Split Squat - Holding a 12kg kettlebell in the same side hand, a squat style that primarily targets the anterior muscles. 10 reps - 4 sets Fourth exercise - Lying Leg Curl - Again, focusing on isolation movement, don't let your pelvis cheat 🤭 36kg - 10 reps - 6 sets Fifth exercise - Single Leg RDL - Holding an 8kg kettlebell in the opposite hand. My unilateral stability isn't strong enough yet, and I'm still working on the balance for this movement, so I can't lift heavy weights. 15 reps - 6 sets Finally, strengthening the anterior core muscles. It makes sense to train the anterior core after squats 🤣 Today I only did planks and leg raises. The main issue with leg raises is that you need to lead with your pelvis, and when you're tired, it's easy to compensate with your legs 🙃

This dirty yoga mat hasn't been out in ages. Last week's post hasn't been approved yet, I wonder if this week's record will pass?

Wow, there's a record of this.

The leftover beef from last time, plus sweet potato leaves, bean sprouts, and mushrooms I harvested yesterday, make up my luxurious diet meal for today 😁😁😁 About to eat, I should be really full today 😆 ps: Steaming the beef indeed made it a bit tough 😆😆😆

I used to do a 40-minute slimming workout every day (first pic), but I don't always do the same one and switch things up. Still, I force myself to do 40 minutes, and I'm almost at my limit 😨 Today, I found a home walking workout (second and third videos). It's a slower exercise, and I think it's pretty good. I did an extra 10 minutes. ps: I don't have the same energy as the chubby girl in the third pic. She's amazing. I also like this quote: (Enjoying the process is most important). I tell myself to keep going!!

Running felt great today, happy I hit under 6km again 🤣 Can anyone tell me how fast this running pace is? 🤣 After weighing myself today and drinking water, I felt the urge to go to the bathroom 🤣, so I need to subtract 0.4kg for poop, making the actual weight 73.1kg. If you have workout records, feel free to share them on my board, or if you have approved records from the fitness club activities, you can also post them here to share, but not on this specific post 🤣 5 years ago, I was 95kg and my health check-up reports were all red flags. Currently, I'm continuously in the process of fat loss. Sharing my weekday training menu Anaerobic Workout Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 types of exercises 1. Air bike for 1 minute + left and right twists for 1 minute, rest for 30 seconds, 1 set Repeat 4 sets, total 10 minutes This can train obliques, upper abs, and lower abs. 2. Full set of ab roller 1 set for 2 minutes, rest for 30 seconds Repeat 4 sets, total 10 minutes This can train chest, shoulders, back, arms, legs, and upper abs. 3. Half set of ab roller on knees 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 Track running, Fartlek run for 30 minutes Total training time: 1 hour Fat Loss Menu: Breakfast: Unsweetened thick soy milk, whole wheat toast Lunch: Company bento box 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 oatmeal mixed with high-calcium milk powder Can anyone accept this kind of fat loss meal? 🤣

I wonder if it's because it's different from the example diagram? I waited for a really long time, but I finally got what I was waiting for. Waited from 9/2 to 9/7🫠🫠 Although the upload page is different, it met the standards. The official will send an email to your inbox to notify you that the review is complete~ 8,000 steps is actually quite fast. The official gifts are also quite generous. Pretty good~

Is anyone still stuck on the first week's approval? I went for approval first thing this morning. I don't know if it'll take three days like last week. Some people are really unlucky, still not having passed the first week's approval. You can also share your workout records on my board or if you have records of passing the activity approval in the sports club, you can post and share them, but not on this post 🤣 I was 95kg 5 years ago, and my physical exam report was all red marks. Currently continuing to lose fat. Sharing my weekday training menu. Anaerobic Workout Menu (Mainly for sculpting muscle lines) Abs for 30 minutes, 3 exercises 1. Air bike 1 min + left/right twist 1 min rest 30 sec 1 set Repeat 4 sets, total 10 min Can train obliques, upper abs, 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, 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, obliques) Cardio Workout Track running, interval training for 30 min Total 1 hour Fat Loss Menu: Breakfast: Unsweetened thick soy milk, whole wheat toast Lunch: Company bento box Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 spoons of large oatmeal mixed with high-calcium milk powder

I'm about to cry! I finally saw the number on the scale go down. Thank you to 狂魔, 小米丁, 歐皇, and all the other players who cheered me on. I'm sorry I can't name everyone, but I'll keep pushing forward. Thank you (it feels like I won an award lol) but I'm so happy. While dieting, I actually felt less clumsy and a bit lighter. Thank you, I'll keep going 🤗🤗🤗