運動、健身、減肥交流群

Forgot to take a pic of my diet meal. Had plain chicken breast today, but eating it cold made me feel a bit sick. Should have heated it up 🤣

Day 1 today. Started working out at 9:30 PM. It's been a while since I did new moves, so I'm exhausted. Workout menu: Mountain Climbers 30s Lunges 14 reps Standing Bicycle Crunches 30s Knee Push-ups 10 reps Reverse Crunches 16 reps (most tiring) Plank 30s Cobra Stretch 30s Total 7 exercises

Day 13, Treadmill The movie I watched today was about phone scams. There are so many scams these days, not just through calls but also emails. It's really impossible to guard against them all.

My group order of 6 packs of chicken breast arrived. There's original, Italian, and I forgot the other one. I'll start eating these 6 packs tomorrow 🤟

Second week, 6th day, hit the 4-minute pace, awesome! Feels great to sweat it out after running. Yesterday, I walked with LINE and got another 600 LINE points. It's like getting points once every 150 days, which is about 4 cents a day 🤣 Is anyone else using LINE Walk? Whether you use it or not, feel free to reply. The board rules were updated yesterday, so please check them before commenting. Those who commented yesterday have already used up one chance. If you comment today and I don't reply, don't blame me for being ruthless. Holiday Menu Training starts at 4:00 AM Anaerobic Workout Menu (Mainly for muscle sculpting) Abs workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + left & right twists for 1 minute, rest 30 seconds, 1 set Repeat 4 sets, total 10 minutes 2. Full wheel roll Total 10 minutes, no rest 3. Half wheel roll Total 10 minutes, no rest Indoor Cardio for 30 minutes, 3 exercises 1. Kettlebell swing for 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 2. Left & right carnival steps for 1 minute, rest 30 seconds Repeat 7 sets, total 10 minutes 3. Reverse lunge squat 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 1.5 hours Fat Loss Menu: Breakfast Unsweetened soy milk 300CC Whole wheat toast 1 slice Lunch Dinner (Steamed, all without salt, oil, or sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 Mix oats with unsweetened yogurt drink

Day 12, Treadmill My weight went up because I didn't have a smooth bowel movement this morning. My stomach feels so bloated now 😅

Mr. Marco's place is quite a bit far from my house, so I go there sometimes. Other times, I just buy multigrain toast from the bakery. I happened to be nearby today and bought a sugar-free bread. But can I also eat the one in the right picture with walnuts and raisins? I want to try different flavors sometimes 🤗 Thank you.

今天又破了我個人的兩個紀錄，太開心了 1.每公里速度達到4分49秒 2.連續12天4分速達標 上次破個人紀錄4分50秒是在15天前，而且還不是在連續這麼多天都是四分速的情況下，雖然只快了一秒就得花上15天，有人能理解提升這一秒多不容易嗎？😭 版規已更新大家能接受嗎？ 我預估我這版會走一半的人，希望留下的都是願意交流的正常人，寧缺勿濫 上班日訓練菜單 無氧運動菜單（主要是雕塑肌肉線條） 練腹30分鐘，3種動作 1.空中腳踏車1分鐘+左右轉體1 分鐘 休30秒，為 1組 重複4組共10分 可以練到腹斜肌上腹下腹 2.全套站姿滾輪 不休息連續做 共10分 可以練到胸、肩、背、手臂、腿、腹 3.半套跪姿滾輪 不休息連續做 共10分 （改變滾動方向可以練到上腹、腹斜肌） 有氧運動 戴口罩低氧訓練操場跑步，變速跑（1分鐘高速1分鐘慢速）持續30分 共一小時訓練 水攝取量2500CC 減脂菜單： 早餐 無糖豆漿300CC，4片全麥吐司 中餐 公司便當（很油） 晚餐 （清蒸，無鹽無油無糖） 雞胸肉 *1 蛋 *1 金針菇 *1 豆腐 *1 香蕉*1 用脫脂奶粉泡大燕麥

Day 11, treadmill. I walked a lot at work today, so tired. Almost gave up on exercising tonight, but then I thought I shouldn't waste the money I spent, so I forced myself to walk for at least half an hour.

9/24 Workout 30 mins 9/25 Stretched for a few minutes then fell asleep XD 9/26 Out and about, just stretched for a few minutes and rested 9/27 Workout 30 mins 9/28-30 Stretched for 5-10 mins, did 20-30 squats Caught a cold last week and it's been about a week now. Felt worse a few days ago, coughed myself awake in the middle of the night once, but since I took medicine, I only have a little cough and phlegm left, and my voice is hoarse. Everything else is mostly better~ Not sure if it was the cold or the workouts that made me lose weight, but I lost weight anyway XD Feeling super lazy in the late recovery stage of my cold, not exercising much 🤣 Time for the Spartan drill instructor to show up 🤣🤣🤣🤣