運動、健身、減肥交流群

It's quite funny, yesterday my alarm was somehow set to my day off time, making me mistakenly think today was Saturday. So I ended up doing my day off training volume. It wasn't until I was halfway through my run that I suddenly remembered today is actually Friday 🤣🤣🤣 Feel free to share your workout records on my post if you have any. I was 95kg 5 years ago, and I'm currently continuing my fat loss journey. Sharing my day off training menu: Anaerobic exercise 30 minutes 3 types of ab exercises: 1. Air bike 1 min + Russian twists 1 min, rest 30 sec, for 1 set. Repeat 4 sets, total 10 min. 2. Full rollout 1 set, 2 min, rest 30 sec. Repeat 4 sets, total 10 min. 3. Kneeling rollout 1 set, 2 min, rest 30 sec. Repeat 4 sets, total 10 min. Indoor cardio 30 min 3 types of glute exercises: 1. Kettlebell swing 1 set, 1 min, rest 30 sec. Repeat 7 sets, total 10 min. 2. Lateral lunges 1 set, 1 min, rest 30 sec. Repeat 7 sets, total 10 min. 3. Reverse lunges 1 set, 1 min, rest 30 sec. Repeat 7 sets, total 10 min. Cardio exercise: Fartlek run on the track, 30 min. Total training time: 1.5 hours. Fat loss diet: Breakfast: Unsweetened 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 1 bowl of rolled oats (made with skim milk powder). Has anyone else ever mistaken the time like this? If you reply, it means you've read it carefully, and I'll respond to you.

The texture of glutinous rice (extremely high in amylopectin) and common cooking methods involving high fat and salt can place a significant metabolic and digestive burden on the body: Drastic Blood Sugar Fluctuations (Extremely High GI Value) When heated, the branched-chain starch in glutinous rice gelatinizes and absorbs very easily, resulting in a glycemic index far higher than regular white rice. After consumption, blood sugar levels will spike rapidly, greatly increasing the burden on insulin, which is highly detrimental to blood sugar control and raises the risk of insulin resistance. Severe Digestive Burden and Gastric Discomfort Glutinous rice is dense and sticky, easily forming clumps in the stomach. After cooling, the starch molecules 'retrograde' and harden, making them extremely difficult for enzymes to break down. This significantly prolongs gastric emptying time, stimulates excessive stomach acid secretion, and can lead to severe bloating, acid reflux, heartburn, and stomach pain. High Calories and Fat Accumulation For the same volume, glutinous rice has higher calories than white rice. Furthermore, common dishes (like zongzi, oily rice, rice cakes) are often stir-fried with large amounts of oil and served with fatty meats and sauces. The combination of 'high carbs + high fat' accelerates the synthesis of visceral fat, making it very easy to lead to obesity and fatty liver disease. Exacerbated Gastrointestinal Issues and Cardiovascular Strain Difficult-to-digest glutinous rice can directly irritate stomach ulcers and gastritis lesions. For individuals with slow intestinal motility, it can easily induce bowel obstruction. Its high oil and sodium content further raises blood lipids and blood pressure, accelerating vascular sclerosis. Groups who should strictly limit intake: Diabetics, individuals with acid reflux/gastric ulcers, patients with hyperlipidemia and cardiovascular diseases, those trying to lose weight, and individuals with slow intestinal motility post-surgery. Health-conscious friends managing their diet, be sure to avoid this minefield food!

Had some business in Taipei today and headed straight back to Kaohsiung. Left around noon for the 5:51 PM high-speed rail. It was raining on the streets of Taipei, and I completely forgot to bring an umbrella since Kaohsiung has been so hot. I walked almost 10,000 steps today, and it wasn't just a casual stroll! I was power-walking the whole time. Mr. Kuangmo, will I burn a lot of calories doing this? I ate two sweet potatoes this afternoon but have no appetite now. My legs are so sore! 😵💫😵💫😵💫 I'll probably have another sweet potato later. Are you guys okay? Worried they might go bad 🤣🤣

Today I not only broke 6km but also hit a 4-minute pace. Amazing, and I wasn't even that tired after finishing. Feel free to share your workout records on my board if you have any! Or if you have records approved from the Sports Club activities, you can also post them here, but not in this specific post though 🤣 5 years ago I was 95kg, and my physical exam reports were all red flags. Currently 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 exercises 1. Air bike for 1 minute + side twists for 1 minute, rest for 30 seconds, constitutes 1 set. Repeat 4 sets, total 10 minutes. This 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. This 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 Track running, Fartlek run for 30 minutes. Total 1 hour training Fat Loss Diet: 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 high-calcium milk powder mixed with oatmeal

I was supposed to cook dinner tonight, but something came up. I have to take the high-speed rail to Taipei soon, so I'm eating lunch early. I have some chicken and tofu I blanched yesterday (processed stuff probably isn't great), sweet potato, and bean sprouts. I need to prepare two more sweet potatoes for dinner. Hope I don't get hungry on the train because I really love railway bento boxes! 😆😆😆

Everyone, be careful and stay safe during your workouts! 😊 https://youtu.be/luKnP-j3Hl0?si=rv69nyBI5WsGr2Qf

Due to enthusiastic participation, the original 2 million portions have been increased to 3 million portions👍👍👍 Also, the convenience store bonus rewards have been secretly adjusted and improved. FamilyMart is now 55 NTD, and Hi-Life is 60 NTD. If you haven't joined yet, hurry up and get moving together!

My brain is acting weird today, probably because of the headache this morning. The kids wanted McDonald's, and I wanted it too. I thought, 'Okay, I'll just eat my diet meal tonight.' When I went to buy it, I suddenly clicked on my order for a single McFish sandwich. After checking out, I remembered, 'Oh no! I'm on a diet!' Nobody's going to eat it for me, so I ended up eating it at 4:30 PM. Honey, I ate a small hamburger all by myself at 4:30 PM and nothing else. Will this be even a little bit okay? 😫😫😫

My legs were wrecked on day one. My arms were wrecked on day two. My whole body was sore on day three. Later I saw it was actually day four, not day three. I downloaded it on three devices, and didn't expect each one to be disconnected. The point is exercise, I'm purely here to warm up the OP's post. Does having one more make it livelier? 🤭🤭🤭💕🥰💕🥰 I won't be participating in the 'Sweat for Rewards' event today either. About 15 minutes of Tai Chi will be enough. (Four days of disconnection... My body is really rusty)

I actually ran under 6km again today. I usually don't run under 6km for two consecutive days. Fartlek training really works wonders. If you have any workout records, feel free to share them on my board. Or if you have records approved from the Workout Club activities, you can also post them. But please don't post them under this thread 🤣 5 years ago, I was 95kg and my physical exam reports were full of red flags. Currently, I'm continuously losing fat. Sharing my weekday training plan Anaerobic Workout Plan (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + Russian twists (left & right) for 1 minute, rest for 30 seconds, 1 set Repeat 4 sets, total 10 minutes Works obliques, upper abs, and lower abs 2. Full set standing ab roller, 1 set for 2 minutes, rest for 30 seconds Repeat 4 sets, total 10 minutes Works chest, shoulders, back, arms, legs, and upper abs 3. Half set kneeling ab roller, 1 set for 2 minutes, rest for 30 seconds Repeat 4 sets, total 10 minutes (Changing the rolling direction can work upper abs and obliques) Cardio Workout Running on the track, Fartlek for 30 minutes Total workout time: 1 hour Fat Loss Meal Plan: Breakfast: Unsweetened 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 scoops of quick oats mixed with high-calcium milk powder Can anyone accept this fat loss meal plan?