運動、健身、減肥交流群

Day 15, outdoor walk + treadmill After catching some Pokémon, I had time left, so I hopped on the treadmill for a bit. The amount of sweat just doesn't compare. Regular walks aren't enough for me anymore 🤣 My application for 'Sweat It Out, Be Polite' was approved last week. Gotta keep up the effort this week.

Daily activity log. Ever since I started earning coins by walking, I've made it a habit to walk over 10,000 steps a day.

Honestly 🫣 I have a very short attention span... I give up easily... And I'm the type who won't start anything without proper planning 🫣 But seeing so many people here working hard quietly, I feel like I can't just keep lying around anymore... After an infinite cycle of weight regain, I'm back up to 82Kg this year 🫥 To put it briefly, I've tried everything I can think of and can't think of: the seven-day fruit and vegetable soup, the one-week apple diet, 168, 268, 1212, thread embedding, TCM, Western medicine, all sorts of diet products. Yep, I've tried them all, except surgery 🫢 The path of dieting is truly hard to put into words 😶🌫️ Let me share my records from following a doctor's plan 📣 Diet control + exercise with a doctor 2013-Oct 62Kg --> Dec 54Kg (I vividly remember my family complaining I was too thin and looked bad with sunken cheeks 🫣) As I've gotten older, I've fluctuated but generally stayed around 65Kg. Later, due to life events and personal health issues, I once exceeded 80Kg and even approached 85Kg. Diet control + exercise with a doctor 2024-Jul 82Kg --> Oct 69Kg After that, due to work schedule constraints, I couldn't continue with the clinic, and I self-managed to about 2025-Feb 66Kg, and then 2025-Jul 70Kg, starting to steadily gain again 2026-Jan 74Kg, 2026-Jun 80Kg, Until today 🔺 2026-Oct 82Kg... Thank you in advance to everyone who has read this far. Due to character limits, I'll continue in the comments.

Today I broke 3 of my personal records again, so happy! 1. Reached a speed of 4 minutes 48 seconds per kilometer 2. Achieved a 4-minute pace for 15 consecutive days 3. Broke my record in the shortest amount of time Only 3 days after breaking the previous record, I broke it again The time before that took 15 days to break Guess eating those potstickers yesterday wasn't in vain 🤣 Weekday Training Menu Anaerobic Workout Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 types of exercises 1. Air bike for 1 minute + left & right 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 ab roller continuously for 10 minutes without rest Can train chest, shoulders, back, arms, legs, and abs 3. Half kneeling ab roller continuously for 10 minutes without rest (Changing the rolling direction can train upper abs and obliques) Cardio Workout Running on the track with low-oxygen training while wearing a mask, interval training (1 minute high speed, 1 minute slow speed) 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 Apple *1 Plus the chive dumplings I didn't finish yesterday

I couldn't wait to check my weight this morning. I told my workout buddy that I was busy with various things last week and didn't stick to my exercise and diet plan every single day, so I thought I'd gain weight. To my surprise, I lost weight! So happy, let's keep it up✌️ ps: Weird, my scale is supposed to sync with a mobile app, but I just noticed this content today. Why didn't I notice this before?🤣

Reached over 8000 steps today!

Day 14, Treadmill This week's average weight is 58.7 I think I'm getting used to the current workout intensity. It doesn't feel as tiring even when I exercise for a longer time. It's time to increase the intensity a bit. But I plan to go out catching Pokémon tomorrow. Although it's walking, I won't be able to increase the intensity, which is a shame.

7 AM workout, also worked out in the morning. Was a bit tired. Ring Fit/App: Exercise Time: 38:50/7:38min Calories Burned: 140.33/85.4kcal Distance Covered: 1.35km Menu: Mountain Climbers 30s Wall Push-ups 16 reps (mistake) Side Jacks 30s Side Crunches 16 reps Bicycle Crunches 16 reps (mistake) Plank 30s Cobra Stretch 30s Total 7 exercises Summary: Total Exercise Time: 46:28min Total Calories Burned: 225.73kcal

I ate something cold for lunch and still feel a bit weird, not much appetite, so I'll eat this first. Heated up two boiled eggs, will eat if I get hungry. Heated up the chicken breast, it'll be tastier 🤣 I kept forgetting to introduce my good friend, the pair of sneakers on the right. My yoga mat is big and thick, and I used to move it around every day. Then I discovered these shoes. They're sneakers, so I don't need to use the mat when I work out in them. Plus, they don't make loud noises that bother the downstairs neighbors. They're my good workout buddy 👍

Today marks 14 consecutive days hitting the 4-minute pace goal, continuing towards day 15 tomorrow! 💪 To celebrate, I indulged in a cheat meal today and stuffed myself with potstickers 🤣. I bought a ton from Bafang Yunji and ate until I was super full, but honestly, only the chive ones were truly delicious. Too bad I didn't get their spicy beef noodle soup, that spicy beef noodle soup is super flavorful. Does anyone else like Bafang Yunji? Holiday Menu Started training at 4:00 Anaerobic Workout 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 1 set Repeat 4 sets, total 10 minutes 2. Full set of ab roller Total 10 minutes, no rest 3. Half set of ab roller Total 10 minutes, no rest Indoor cardio for 30 minutes, 3 exercises 1. Kettlebell swing 1 minute work / 30 seconds rest Repeat 7 sets, total 10 minutes 2. Left and right shuffle steps 1 minute work / 30 seconds rest Repeat 7 sets, total 10 minutes 3. Reverse cross lunges 1 minute work / 30 seconds rest Repeat 7 sets, total 10 minutes Track running, low-oxygen training interval run with a mask for 30 minutes Total 1.5 hours