運動、健身、減肥交流群

Day 17, treadmill, incline 9, speed 3.5 Didn't feel very focused today, neither on the video nor the workout itself. Not sure what distracted me.

It really takes motivation to get back into it after slacking off. I used to think 30 minutes was short, but now it feels a bit long XD This must be the after-effect of slacking off, right? lol 10/1 Deep Yoga Foam Rolling & Stretching 30 min 10/2 Fitness Dance 30 min 10/3.4 Exercised for about 15-20 min each based on memory, but had no internet when I wanted to work out (Home internet was down for about half a day each day, a whole day total 😢) 10/5 Fitness Dance & Digestion Exercise 23 min + Cool-down 5 min 10/6 Stretching 30 min 10/7 Fitness Dance 30 min It's gotten colder, even opening the window a crack feels chilly. These days with big temperature differences between morning and evening make it easy to catch a cold 😶🌫️ Everyone really needs to be careful. But I've already caught a cold and haven't recovered yet XD Just a little cough left that hasn't completely gone away... Coughs are really hard to get rid of 😒

You can do squats while brushing your teeth. Try to clean each tooth thoroughly, and do your squats slowly. Just squat for as long as you brush.

I took a bite before remembering to take a picture. It's just me and the old monkey tonight, so I got him a bento. I'll continue my diet meal later. Finally finished my 6 chicken breasts 🤣 I don't like this brand, but luckily I still have chicken breasts from the market in the fridge 🤗

Yesterday, my step count was a bit higher because I also walked during lunch. Lately, I've been trying to extend the duration of each walk and slightly increase the speed.

It's cooler now, so running feels great. Achieved the 4-minute pace goal again today. Last week's sports club application was also approved, waiting for the second week. Today I actually counted my reps for standing rollouts and found I can do about 120 in 10 minutes. Each rep is a back-and-forth motion, taking about 5 seconds per rep. I thought setting new board rules would drive people away, but it actually increased the numbers. This shows there are still normal people out there. You don't need to worry too much. I'm not someone who deletes comments casually. I just hope that my board isn't only filled with people who don't interact or reply. Training Menu for Workdays Start at 4:30 AM Anaerobic Training Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + Russian twists for 1 minute, rest for 30 seconds, makes 1 set. Repeat 4 sets, total 10 minutes. 2. Standing rollouts continuously for 10 minutes without rest. 3. Kneeling rollouts continuously for 10 minutes without rest. Cardio Workout Running on the track with low-oxygen training while wearing a mask, interval running (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, so no need to consume oil in the evening). Dinner (Steamed, no salt, oil, or sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Apple *1 Oatmeal soaked in skim high-calcium milk powder.

Day 16, Treadmill Kept my speed steady at 4.0 today and increased the incline to 8. Still feels manageable.

Rode a bike for the whole afternoon at Chengcing Lake today, I'm tired. Public bikes aren't expensive, they're cheap and easy to ride.

Because it rained yesterday too, I walked a little less. Continuing to record my daily step count.

No way, how did I break my record again? 🤣 Today I broke 4 of my personal records again 1. Reached a speed of 4 minutes 41 seconds per kilometer 2. Achieved a 4-minute pace for 16 consecutive days 3. Shortest time to break a record - 1 day! 4. Record for the largest speed improvement - 7 seconds! It feels like it might take a long time to break the speed record again, having improved so much at once. I thought I'd try to break it today and ended up doing it. Weekday Training Menu Started at 4:30 AM Anaerobic Workout Menu (mainly for sculpting muscle definition) Abs 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 for 4 sets, total 10 minutes 2. Full standing ab roller, continuous without rest, total 10 minutes 3. Half kneeling ab roller, continuous without rest, total 10 minutes Cardio Workout Running on the track with a mask for low-oxygen training, 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, no need for oil intake in the evening) Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Apple *1 Oatmeal made with skim high-calcium milk powder