運動、健身、減肥交流群

I actually ran at a 4-minute pace for 2 consecutive days, which is amazing. I wonder if it's related to my advanced roller training? 🤣 I ran with a mask on the whole time, it felt like hypoxic training. It's definitely more comfortable to read after turning off AI comments. I plan to turn them off for future posts. I was 95kg 5 years ago, and my physical exam report was full of red flags. Currently continuing 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 + Russian twists for 1 minute, rest for 30 seconds, as 1 set Repeat 4 sets, total 10 minutes Can train obliques, upper abs, and lower abs 2. Full set standing ab roller, continuously for 10 minutes without rest Can train chest, shoulders, back, arms, legs, and abs 3. Half set kneeling ab roller, continuously for 10 minutes without rest (Changing the rolling direction can train upper abs and obliques) Cardio Workout Running on the track, 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, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 spoons of quick oats mixed with skimmed high-calcium milk powder

Hit a 4-minute pace again today, awesome! My feet felt like they were flying during the fast run 🤣 Feel free to share your workout records on my board if you have any. 5 years ago I was 95kg and my physical exam reports were all red. Currently continuing to lose body fat. Sharing my weekday training menu Anaerobic Workout Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike 1 min + Russian twists 1 min Rest 30 sec, makes 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) Cardio Workout Track running, Fartlek for 30 min Total 1 hour training 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 spoons of oatmeal mixed with skim high-calcium milk powder

Do you like these side dishes?

Caught a cold! Feeling super weak all over, so I'm pausing my workout for today. Still gotta stick to the diet though, added an extra egg for some protein boost 🤣🤣🤣

9/7. After doing the workout from this video last Monday, I had trouble walking🤡 My thighs were worked way too much. As a result, two days later, getting up from a squat, walking, and going downstairs was super painful, feeling like my legs would give out at any moment😂 I walked just like a zombie. I looked up how to relieve the soreness and it suggested jogging🫪 (I actually did jog a bit then🫠). So, for 9/8 and 9/9, I finished both days with 30 minutes of stretchingww paired with some anytime stretching and very light jogging. 9/10, 9/11. Did 20 minutes of a similar type of workout to the video + 10 minutes of stretching. These two days, the soreness had eased up quite a bit, but starting from the 11th, it started to feel a bit sore again, so I didn't do the movements perfectly. 9/12. Just purely did 30 minutes of stretching and rested. 9/13. Did 15 minutes of calisthenics + 15 minutes of stretching (done at different times, I stretched before bed and fell asleep😂). 9/14. Although today's workout record couldn't be uploaded and I haven't started walking 8,000 steps yet, I still worked out diligently😎 After 12 minutes of post-meal digestion exercise, I started 20 minutes of calisthenics + 8 minutes of cool-down, then 15 minutes of leg raises (while lying down scrolling on my phone G🤘). Over the past two weeks, I haven't strictly controlled my diet, but I do feel like my muscle mass has increased😆

Only lost 0.3kg last week, feeling a bit down, but I've lost a total of 1.5kg since I started. The most important thing is that when I look down, I can see my feet 😆😆😆, meaning my belly has shrunk a lot. Keep going, let's push forward! I might not be able to get back to my old slim figure, but my short-term goal is at least 60kg 🥳🥳🥳

Is anyone still exercising after the Sports Club event ended? I was planning to go for my third run this morning, but the event has already finished. However, even though the event is over, dieting and exercising are not! 💪 After yesterday's cheat meal, I pushed for 6km in my run today. Feel free to share your workout records on my post! I used to be 95kg 5 years ago, and my health check-up reports were all red flags. Currently, I'm continuously losing body fat. 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 + Russian twists (left & right) for 1 minute, rest for 30 seconds. This is 1 set. Repeat 4 sets, total 10 minutes. This can train the 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. This can train the 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 train the upper abs and obliques.) Cardio Workout Running on the track, Fartlek run for 30 minutes. Total training time: 1 hour Fat Loss Menu: Breakfast: Unsweetened strong soy milk, whole wheat toast Lunch: Company bento box Dinner (Steamed, all without salt, oil, or sugar): Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 spoons of Quick Oats mixed with high-calcium milk powder. I will only reply to those who answer my questions. I won't reply randomly or nonsensically.

3 million entries have been registered. The data upload system is now closed. 🥹 Didn't expect it to end in just two weeks. 🤔 Keep up the good work, everyone! 💪👍

Anyone else doing ab roller training? Today I tried the standing full ab roller for 10 minutes without rest, and I actually did it. At first, I could only do 30 seconds on, 30 seconds rest per set, then increased to 1 minute on, 30 seconds rest, and then to 2 minutes on, 10 seconds rest. As expected, the body gets stronger with training. Dinner: BBQ Cheat meal once a week 🤣 If you have any workout records, feel free to share them on my board. I weighed 95kg 5 years ago and am currently continuing to lose fat. Sharing my holiday training menu Started at 4:00 PM Anaerobic exercise 30 minutes 3 ab exercises 1. Air bike 1 minute + Russian twists 1 minute, rest 30 seconds, 1 set Repeat 4 sets, total 10 minutes 2. Full standing ab roller, 1 set of 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes 3. Half kneeling ab roller, 1 set of 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes Indoor cardio 30 minutes 3 glute exercises 1. Kettlebell swings, 1 set of 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 2. Lateral lunges, 1 set of 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 3. Reverse curtsy lunges, 1 set of 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes Cardio Track running, Fartlek run 30 minutes Total training time: 1 hour and a half Fat loss diet: Breakfast: Unsweetened thick soy milk, whole wheat toast Lunch: (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana*1 1 bowl of oatmeal made with skim milk powder