運動、健身、減肥交流群

My workout was a bit intense today, but not as much as before. (The mobs hit pretty hard today) Ring Fit Adventure results: Exercise Time: 45:12 Calories Burned: 169.19kcal Distance Traveled: 1.07km World 65 → 66 (Master max: 69) Level 380 → 382

Broke my personal record again today. Ran at a 4-minute pace for 7 consecutive days this week. Not sure if I can keep it up next week 💪 While everyone else indulged in feasting for four days during the Mid-Autumn Festival, I've been training relentlessly for four days 🤣 Currently in the process of fat loss. Sharing holiday menu Started training at 4:00 AM Anaerobic workout menu (mainly for sculpting muscle lines): Abs workout for 30 minutes, 3 exercises 1. Air bike 1 min + side twists 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 Total 10 min, no rest Can train chest, shoulders, back, arms, legs, upper abs 3. Half set kneeling ab roller, 10 min, no rest (Changing rolling direction can train upper abs, obliques) Indoor cardio for 30 min, 3 exercises 1. Kettlebell swing, 1 min per set, rest 30 sec Repeat 7 sets, total 10 min 2. Left and right wild steps, 1 min per set, rest 30 sec Repeat 7 sets, total 10 min 3. Rear cross lunge squat, 1 min per set, rest 30 sec Repeat 7 sets, total 10 min Track running, wearing a mask for low-oxygen interval training, 30 min Total 1.5 hours Water intake: 3000cc Fat loss menu: Breakfast: Special Rich 5.0 Unsweetened Soy Milk 300cc Whole wheat toast 4 slices Lunch 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 made with skim high-calcium milk powder

Day 6, Treadmill I weighed myself this morning at 58.5kg and wanted to see how much it would differ from my weight tonight. Surprisingly, it was a difference of 0.8kg. I thought it would be less!

Achieved the 6th day of the 4-minute pace goal today, breaking my personal record! I'll keep working hard tomorrow. Currently in the process of fat loss. Sharing my holiday menu: Training starts at 4:00 AM 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 30 seconds, 1 set. Repeat 4 sets, total 10 minutes. Can train obliques, upper abs, and lower abs. 2. Full standing rollout. Total 10 minutes, no rest. Can train chest, shoulders, back, arms, legs, and upper abs. 3. Half kneeling rollout for 10 minutes, no rest. (Changing the rolling direction can train upper abs and obliques.) Indoor cardio for 30 minutes, 3 exercises: 1. Kettlebell swing for 1 minute, rest 30 seconds. Repeat 7 sets, total 10 minutes. 2. "Crazy Shuffle" steps left and right for 1 minute, rest 30 seconds. Repeat 7 sets, total 10 minutes. 3. Reverse cross lunge for 1 minute, rest 30 seconds. Repeat 7 sets, total 10 minutes. Track running, low-oxygen training with a mask, interval running for 30 minutes. Total 1 hour and a half. Water intake: 3000CC Fat loss menu: Breakfast: Extra Rich 5.0 Unsweetened Soy Milk 300CC Whole wheat toast 4 slices Lunch Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of oatmeal made with skimmed high-calcium milk powder.

Day 5, treadmill. Walking while watching a variety show I'm interested in makes time fly by. I still feel tired, but maybe because my attention is diverted, my thoughts aren't constantly on how tired I am and wanting to rest.

I'm going out with my family the day after tomorrow, so I definitely won't be able to stick to my diet or exercise. I'll probably be walking a lot though. I ate diet meals for both meals today, and I really hope my weight on Monday isn't too much higher. Thanks, God! 🤗

Today's workout was super tiring. I was just grinding monsters, grinding, and grinding some more, until my legs could barely stand. It's Mid-Autumn Festival today, did you guys buy any BBQ? Happy Mid-Autumn Festival to everyone!

Today I ran 5184 steps in under 31 minutes, I've never broken 5000 steps before. Achieved 4-minute pace for the 5th day, that's great. Hope to break last week's record, last week only had 5 days of 4-minute pace running. Today's cheat meal: Roast chicken stuffed with garlic and onion was super fragrant. Chives dumplings were also super delicious. Currently continuing fat loss. Sharing holiday training menu Started training at 4:00 Anaerobic exercise 30 minutes 3 abdominal exercises 1. Air bike 1 minute + side twists 1 minute, rest 30 seconds, is 1 set. Repeat 4 sets, total 10 minutes. 2. Full standing ab roller Continuous for 10 minutes without rest. 3. Half kneeling ab roller Continuous for 10 minutes without rest. Indoor cardio 30 minutes 3 glute exercises 1. Kettlebell swing 1 minute per set, rest 30 seconds. Repeat 7 sets, total 10 minutes. 2. Lateral shuffle step 1 minute per set, rest 30 seconds. Repeat 7 sets, total 10 minutes. 3. Reverse lunge 1 minute per set, rest 30 seconds. Repeat 7 sets, total 10 minutes. Cardio exercise Fartlek run for 30 minutes on the track, wearing a mask the whole time. Total training time: 1.5 hours

Day 4, treadmill I'm already so tired on just the fourth day. Looks like my previous workout volume was really too low.

Achieved a 4-minute pace on day 4! But the data seems a bit strange. When I heard the 1-minute warning during the last minute, it was 4 minutes 58 seconds per kilometer, but as soon as I stopped the record, it changed to this. Maybe I pressed stop too late and it averaged in the walking time 🤣 Tomorrow is a rest day, and I'll be adding an extra half hour of cardio. I wonder if I can reach the 4-minute pace 🤔 I was 95kg 5 years ago, with red flags on my physical exam reports. I've overcome it with exercise and dietary control. Currently continuing fat loss. Sharing weekday training menu Anaerobic Training Menu (Mainly for sculpting muscle lines) Abs 30 minutes, 3 exercises 1. Air bike for 1 minute + Russian twists for 1 minute, rest 30 seconds, as 1 set Repeat 4 sets for a total of 10 minutes Can train obliques, upper abs, and lower abs 2. Full standing ab roller, continuous for 10 minutes Can train chest, shoulders, back, arms, legs, and abs 3. Half kneeling ab roller, continuous for 10 minutes (Changing the rolling direction can train upper abs and obliques) Cardio 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 concentrated soy milk 300cc mixed with 3 scoops of large oat flakes Lunch: Company bento box (very oily, so no need to consume oil in the evening) 🤣 Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 Large oat flakes mixed with 4 scoops of skimmed high-calcium milk powder