運動、健身、減肥交流群

The 'Sweat with Courtesy' event has been extended since yesterday. You need to participate for 9 weeks to have a chance to win a prize. Is anyone participating? I asked yesterday and didn't get much of a response 😐 I understand that people comment to earn revenue share, but please also pay attention to what the poster is asking, okay? The poster wants to interact. If I reply to you and you don't reply, it's very rude. If you comment again next time and I don't get a reply, don't blame me for deleting your comment directly. Don't think about getting revenue share 😁 Achieved the 4-minute pace goal on the 4th day of the second week. Increased stride frequency and arm swing speed. Will continue tomorrow. Weekday Training Menu Anaerobic Training Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike 1 minute + side twists 1 minute, rest 30 seconds, for 1 set Repeat 4 sets, total 10 minutes Can train obliques, upper abs, and lower abs 2. Full set standing ab roller continuously without rest for a total of 10 minutes Can train chest, shoulders, back, arms, legs, and abs 3. Half set kneeling ab roller continuously without rest for a total of 10 minutes (Changing the rolling direction can train upper abs and obliques) Cardio Training Running on the track with low-oxygen training while wearing a mask, interval running (1 minute high speed, 1 minute slow) for 30 minutes Total training time: 1 hour Water intake: 2500CC Fat Loss Menu: Breakfast: Unsweetened soy milk 300CC, 4 slices of whole wheat toast Lunch: Company bento box (very oily) Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 Oatmeal made with skim milk powder

Day 10, treadmill Today I watched an Indian movie while working out. About halfway through, there were two song and dance numbers. Just like an Indian movie!

The 'Sweat and Receive Gifts' event started yesterday. You need to participate for 9 weeks to have a chance to win a prize. Is anyone participating? I uploaded mine today, and it's under review. Achieved the 4-minute pace goal for the 3rd day of the 2nd week. However, my phone battery was low, only charged to 20% before going out, so the later speeds weren't recorded. Thus, the record isn't accurate. Before it shut down, I heard the time announcement saying I'd run 29 minutes at a pace of 4:59 per kilometer. Next time, I'll charge to 30% because I run with 3 apps open, and they drain the battery quickly. Weekday Training Menu Anaerobic Training 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 set standing ab roller, continuous for 10 minutes. This can train chest, shoulders, back, arms, legs, and abs. 3. Half set kneeling ab roller, continuous for 10 minutes. (Changing the rolling direction can train upper abs and obliques.) Cardio Training Running on the track with low oxygen training while wearing a mask, Fartlek run (1 minute high speed, 1 minute slow) for 30 minutes. Total training time: 1 hour Water intake: 2500cc Fat Loss Menu: Breakfast: Unsweetened strong soy milk (300cc) mixed with rolled oats. 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 Mixed with skim high-calcium milk powder and rolled oats.

Day 9, Treadmill Just as the 'Sweat and Be Polite' event started, I ended up walking a bit longer today.

Reached the target on the second day of the second week of 4-minute pace. I feel like I can hit the target every day 💪. It seems like pushing yourself really allows you to break through limits. Being too kind to yourself only leads to standing still, not progressing 🤣. 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. This is 1 set. Repeat for 4 sets, total 10 minutes. Can train obliques, upper abs, and lower abs. 2. Full set of standing ab roller, continuously without rest, for a total of 10 minutes. Can train chest, shoulders, back, arms, legs, and abs. 3. Half set of kneeling ab roller, continuously without rest, for a total of 10 minutes. (Changing the rolling direction can train upper abs and obliques.) Cardio workout: Running on the track with low-oxygen training while wearing a mask, Fartlek run (1 minute high speed, 1 minute slow speed) for 30 minutes. Total training time: 1 hour. Water intake: 2500CC. Fat loss meal plan: Breakfast: 300CC of Special Rich 5.0 unsweetened thick soy milk mixed with 3 scoops of large-flake oats. 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 4 scoops of large-flake oats mixed with skimmed high-calcium milk powder.

Day 8, Treadmill Almost forgot to check in because I played on my phone too late. Starting to measure my fasting weight in the morning today. Increased the treadmill speed too, incline stays the same.

I ate and drank a lot for two days. I didn't exercise, but I walked 7000-8000 steps every day. Plus, I sweat a lot in the summer and kept replenishing my fluids. When I weighed myself this morning, I hadn't gained weight🥳 I did what the crazy guy said: weighed myself the first time, then drank water. I drank a big cup, don't know how many cc, and then weighed myself again, and it went up by 0.2. I don't know if it's accurate, but I'm happy I didn't gain much weight in two days🥳

Great, I hit a 4-minute pace again today. Hope to keep this streak for 7 days this week 💪 Currently in fat loss mode Sharing my 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 + Russian twists 1 min, rest 30 sec, 1 set Repeat 4 sets, total 10 min Works obliques, upper abs, and lower abs 2. Full rollout Total 10 min, no rest Works chest, shoulders, back, arms, legs, and upper abs 3. Kneeling rollout Total 10 min, no rest (Changing the rolling direction can work upper abs and obliques) Indoor cardio for 30 min, 3 exercises 1. Kettlebell swings: 1 min work, 30 sec rest Repeat 7 sets, total 10 min 2. High knees (left and right): 1 min work, 30 sec rest Repeat 7 sets, total 10 min 3. Reverse lunges: 1 min work, 30 sec rest Repeat 7 sets, total 10 min Track running, low-oxygen training with a mask, interval running for 30 min Total 1.5 hours Water intake: 3000CC Fat loss menu: Breakfast: Extra Rich 5.0 Unsweetened Soy Milk 300CC Whole wheat toast 2 slices Lunch Dinner (Steamed, all salt-free, oil-free, sugar-free) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of oatmeal made with skim high-calcium milk powder

While the time to administer the skinny shot is very brief, it has completely transformed my weight loss journey. A few seconds of injection effectively suppresses my appetite and delays gastric emptying, allowing me to unconsciously reduce calorie intake and rapidly lose weight. However, the greatest value this tool has brought me is not just the smaller numbers on the scale, but the subsequent health transformation. As my body fat significantly decreased, I clearly felt a much lighter burden on my body, and many past issues accumulated due to obesity have gradually improved: Health indicators became healthier: My blood sugar, blood pressure, and blood lipids are easier to control than before, moving further away from the threat of chronic diseases. Joints no longer ache: My knees and lower back no longer need to bear heavy loads, making walking and exercising much easier. Mental clarity and sleep significantly improved: Weight loss improved my breathing issues, allowing me to sleep more deeply at night and feel more energetic during the day. For me, the skinny shot is an excellent starting point for weight loss. But I am well aware that maintaining the hard-won health still requires me to build a balanced diet and regular exercise on my own. Seizing this opportunity of successful weight loss to re-establish healthy lifestyle habits is the true key to staying away from ailments and embracing a high-quality life.

Day 7, Treadmill Took it easy today, just walked for half an hour without increasing the incline too much. I'll push harder tomorrow!