(Day 62) 72.4kg Daily Weight and Running Record Sharing

Achieved the goal of running at a 4-minute pace on Day 3, will keep working hard tomorrow! 💪 After every standing roller exercise, sweat pours down like a waterfall, but it feels very rewarding. I remember struggling to even hold for 30 seconds and needing to rest before continuing. Now I can do it continuously for 10 minutes without stopping. 💪💪 5 years ago, I weighed 95kg and my physical exam report was full of red flags. Through exercise and dietary control, I've overcome it. Currently continuing fat loss. Sharing weekday training menu Anaerobic Exercise 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, counts as 1 set. Repeat 4 sets for a total of 10 minutes. Can train obliques, upper abs, and lower abs. 2. Full standing roller exercise continuously for 10 minutes without rest. Can train chest, shoulders, back, arms, legs, and abs. 3. Half kneeling roller exercise continuously for 10 minutes without rest. (Changing the rolling direction can train upper abs and obliques.) Cardio Exercise 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 Soy Milk 300CC mixed with 3 scoops of large oat flakes. 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 Mix 4 scoops of large oat flakes with skimmed high-calcium milk powder.