運動、健身、減肥交流群

Day 3, treadmill. As soon as I raise the incline, I start sweating buckets. Just going faster doesn't make me sweat as much.

Ran 100m at school, took 17.93 seconds, super slow. After running, the teacher told us to play basketball, I was so tired. 🥵🥵🥵

Achieved the goal of running at a 4-minute pace on Day 3, will keep working hard tomorrow! 💪 After every standing roller exercise, sweat pours down like a waterfall, but it feels very rewarding. I remember struggling to even hold for 30 seconds and needing to rest before continuing. Now I can do it continuously for 10 minutes without stopping. 💪💪 5 years ago, I weighed 95kg and my physical exam report was full of red flags. Through exercise and dietary control, I've overcome it. Currently continuing fat loss. Sharing weekday training menu Anaerobic Exercise Menu (Mainly for sculpting muscle lines) Ab workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + Russian twists for 1 minute, rest for 30 seconds, counts as 1 set. Repeat 4 sets for a total of 10 minutes. Can train obliques, upper abs, and lower abs. 2. Full standing roller exercise continuously for 10 minutes without rest. Can train chest, shoulders, back, arms, legs, and abs. 3. Half kneeling roller exercise continuously for 10 minutes without rest. (Changing the rolling direction can train upper abs and obliques.) Cardio Exercise Fartlek run for 30 minutes on the track wearing a mask. Total training time: 1 hour Water intake: 2500CC Fat Loss Menu: Breakfast: Special Rich 5.0 Unsweetened Soy Milk 300CC mixed with 3 scoops of large oat flakes. Lunch: Company bento box (very oily, so no need to consume oil at dinner) 🤣 Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 Mix 4 scoops of large oat flakes with skimmed high-calcium milk powder.

Last week, I did a 30-minute workout that was a bit too intense. This time, the 30-minute one I chose felt manageable, like I had plenty of room to spare w I used to be exhausted and in rough shape even doing my usual exercises. Now, I can actually start to notice if I'm engaging my core or not. (It's not for every move, but this progress is genuinely delightful~) Last week I wrote up to Monday, so this week I'll start recording from Tuesday XD 9/15 .16, 30 minutes of exercises + about 20 minutes of stretching 9/17.18.19, about 30 minutes of stretching. I've been feeling a bit unwell these past few days, so I tried to avoid strenuous movements. One day, I stretched until I fell asleep and only managed about 15 minutes, but I still moved a bit, so it should be okay ww 9/20, 30 minutes of exercises. I had a headache from staying up late, but I still pushed myself to move~ 9/21, 30 minutes of exercises. After finishing that day, I didn't take good care of keeping warm, and ended up catching a bit of a cold 🤐 9/22, 30 minutes of exercises. I felt really unwell today, but I still managed to break a sweat and felt a bit lighter afterward. However, I still have this feeling of a persistent low-grade fever and weakness. I looked up whether it's okay to exercise with a slight cold, and after reading it, I think it's fine 🤣 Seriously though, after sweating, you really need to wipe yourself dry and put on a jacket. The night breeze is truly chilly.........

Treadmill, Day 2 I increased the speed and incline on the treadmill this time, and I can definitely feel myself sweating more and my heart rate being higher than yesterday.

Great, hit the target today! Ran at a 4-minute pace. It was cool and comfortable this morning, perfect for running. I'll keep working hard tomorrow 💪 Is anyone else currently on a weight loss journey? I was 95kg 5 years ago, and my physical exam report was full of red flags. Currently in the process of reducing body fat. Sharing my weekday training menu Anaerobic Workout Menu (Mainly for sculpting muscle lines) Ab workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + Russian twists for 1 minute, rest for 30 seconds. This is 1 set. Repeat 4 sets, total 10 minutes. This can train obliques, upper abs, and lower abs. 2. Full standing ab roller, continuous for 10 minutes without rest. This can train chest, shoulders, back, arms, legs, and abs. 3. Half kneeling ab roller, continuous for 10 minutes without rest. (Changing the rolling direction can train upper abs and obliques) Cardio Workout Fartlek training on the track for 30 minutes wearing a mask. Total training time: 1 hour Water intake: 2500cc Fat loss menu: Breakfast: 300cc of Extra Rich 5.0 unsweetened soy milk mixed with 3 scoops of large-flake oats. Lunch: Company bento box (very oily, so no need to consume oil at dinner) 🤣 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 oats mixed with skimmed high-calcium milk powder.

Got a new treadmill. Planning to make myself walk at home even when I don't feel like going out after work. Otherwise, the gradual weight gain is too scary.

A good start, running at a 4-minute pace on the first day, but I don't know how many days I can keep it up. Last week, I only managed a 4-minute pace for 5 days. Can you guys predict how many days this week I'll hit that pace? 🤣 I was 95kg 5 years ago, and my physical exam report was full of red flags. Currently continuing fat loss. Sharing weekday training menu Anaerobic exercise menu (mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike 1 minute + Russian twists 1 minute Rest 30 seconds, counts 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 exercise Fartlek run on the track wearing a mask for 30 minutes Total training time: 1 hour Fat loss menu: Breakfast: Unsweetened thick soy milk, whole wheat toast Lunch: Company bento box (very oily, so no need to consume oil at night) 🤣 Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 spoons of large oat flakes mixed with skimmed high-calcium milk powder

It's amazing, my body fat dropped so much.

I didn't exercise for 3 days last week and also ate hot pot. I thought I'd gain weight, but it actually went down. Phew, gotta keep going🥳