運動、健身、減肥交流群

Morning run felt cool today. Didn't hit a sub-4-minute pace, but still managed 6km. Let's see if I can hit sub-4 tomorrow 💪 I was 95kg 5 years ago, Currently in the process of losing fat. Sharing my holiday training routine Started at 4:00 AM 30 minutes of anaerobic exercise 3 ab exercises: 1. Air bike 1 min + Russian twists 1 min, rest 30 sec, 1 set Repeat 4 sets, total 10 min 2. Full standing ab roller Do continuously for 10 min without rest 3. Half kneeling ab roller Do continuously for 10 min without rest 30 min indoor cardio 3 glute exercises: 1. Kettlebell swings: 1 min work, 30 sec rest per set Repeat 7 sets, total 10 min 2. Lateral lunges: 1 min work, 30 sec rest per set Repeat 7 sets, total 10 min 3. Reverse curtsy lunges: 1 min work, 30 sec rest per set Repeat 7 sets, total 10 min Cardio exercise: Ran on the track wearing a mask, Fartlek for 30 min Total training time: 1.5 hours 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 1 bowl of rolled oats made with skim high-calcium milk powder

Still on my diet, I keep sharing mooncakes with my family. Luckily, I don't like these, I'm too much! 🤣

Working out at 9 AM is really exhausting. For breakfast, I just had a soft-boiled egg and soy milk. Ring Fit Adventure results: Workout Time: 33:43 Calories Burned: 132.02kcal Distance Traveled: 1.14km World 64→65

Just finished my workout. Maybe it's because of the cheat meal, but I managed to hit a 4-minute pace today even after doing the holiday training menu😱. I measured my weight after exercising, but it's not accurate since I wasn't fasting🤣 It also had shrimp in it. Today was a cheat meal day. I went to Thai restaurant "Wowprime" (瓦城) for lunch. I think it's way better than "Xiang Tai Duo" (響泰多). They even let you customize the saltiness, unlike Xiang Tai Duo which is annoyingly salty. (I seriously suspect Xiang Tai Duo uses pre-made meal kits instead of cooking fresh 🤔). It was so delicious that I didn't have time to take pictures🤣 I weighed 95kg 5 years ago. Currently in the process of continuous fat loss. Sharing my holiday training menu: Started at 4:00 AM Anaerobic exercise 30 minutes 3 abdominal exercises: 1. Air bike 1 minute + Russian twists 1 minute, rest 30 seconds. Repeat for 4 sets, total 10 minutes. 2. Full set of ab wheel rollouts. Continuous for 10 minutes without rest. 3. Half set of ab wheel rollouts (on knees). Continuous for 10 minutes without rest. Indoor cardio 30 minutes 3 glute exercises: 1. Kettlebell swings: 1 minute work, 30 seconds rest. Repeat for 7 sets, total 10 minutes. 2. "Left and Right Carnival Steps" (左右狂歡步): 1 minute work, 30 seconds rest. Repeat for 7 sets, total 10 minutes. 3. Reverse lunge squats: 1 minute work, 30 seconds rest. Repeat for 7 sets, total 10 minutes. Cardio exercise: Ran on the track wearing a mask, Fartlek run for 30 minutes. Total training time: 1 hour and 30 minutes. Has anyone tried Wowprime?

Didn't have time to buy chicken breast this morning, so I defrosted a piece of fish. Normally, it's enough for our family of 6 for dinner, but I ate it all in one go. Had it with the last of the cabbage, I'm so full! I'll go grocery shopping again tomorrow. Did 20 minutes of exercise. Bibbi was being super noisy again today, and I have to clean this afternoon too. Feels like my belly's gotten bigger after not exercising for 3 days 🫠 What a mess 😓

Got back to exercising today, did 40 minutes. It's been three days since my last workout, and my limbs feel really stiff. Some of the moves made me laugh at myself. For lunch, I had my diet meal, but I was worried I'd be hungry later, so I ate the remaining slice of whole wheat toast too 🤟

The Sports Club event has been extended! Starting 9/29. Check the pinned post for a link to the detailed rules. Will anyone continue to participate? Today I took a day off due to some business, so this is my rest day training menu. Although it wasn't a 4-minute pace, I still ran over 6km 💪 Anyone with workout records is welcome to post and share! I weighed 95kg 5 years ago, and I'm currently in the process of continuous fat loss. Sharing my rest day training menu: Start time: 4:00 AM 30 minutes of anaerobic exercise 3 abdominal exercises: 1. Air bike for 1 minute + Russian twists (left and right) for 1 minute, rest for 30 seconds. This is 1 set. Repeat for 4 sets, total 10 minutes. 2. Full Ab Wheel Rollout Do continuously for 10 minutes without rest. 3. Half Ab Wheel Rollout Do continuously for 10 minutes without rest. 30 minutes of indoor cardio 3 glute exercises: 1. Kettlebell Swings: 1 minute work, 30 seconds rest. Repeat for 7 sets, total 10 minutes. 2. "Left and Right Carnival Steps" (Hip Abduction/Adduction): 1 minute work, 30 seconds rest. Repeat for 7 sets, total 10 minutes. 3. Reverse Lunge Squats: 1 minute work, 30 seconds rest. Repeat for 7 sets, total 10 minutes. Cardio workout: Fartlek run for 30 minutes on the track, wearing a mask the whole time. Total training time: 1 hour and a half. 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 1 bowl of rolled oats made with skim high-calcium milk powder.

Today I broke my personal record again. Pace of 4 minutes 50 seconds per kilometer. My current running style is high-intensity interval training for runners, alternating between 1 minute of high-speed running and 1 minute of slow jogging. During high-speed running, I complete one lap of the 200-meter track in under a minute. 5 years ago, I weighed 95kg, and my physical examination report was full of red flags. Currently in the process of fat loss. Sharing my weekday training menu Anaerobic exercise 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, constitutes 1 set. Repeat 4 sets for a total of 10 minutes. This targets the obliques, upper abs, and lower abs. 2. Full standing ab wheel rollouts, continuously for 10 minutes without rest. This targets the chest, shoulders, back, arms, legs, and abs. 3. Half kneeling ab wheel rollouts, continuously for 10 minutes without rest. (Changing the rolling direction can target the upper abs and obliques.) Cardio exercise: Running on the track with a mask, Fartlek training for 30 minutes. Total training time: 1 hour Fat loss menu: 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 4 scoops of large flake oatmeal made with skim high-calcium milk powder

What score would you give this meal?

It's the second day of my cold, much better than yesterday, but the medicine makes me drowsy, so I still feel weak today and can't exercise. I'll have to focus on my diet. Last night, I bought some vegetables and a piece of meat from the buffet, but I didn't have much of an appetite. My diet meal today looks so white 🤣🤣. It has chicken breast, one egg, enoki mushrooms, and cabbage, and I'm still full 🤗🤗. I hope I get better soon so I can exercise. Go me!