2014 八月更新 今早空腹体重116, YAY~~~ 2014/8/20: hydrostatic body fat test , body fat ratio 在17%左右,觉得这个测试结果有点偏低啊,在家里测,貌似没有低于20%过,anyway,trend 在往下就好。我的蝴蝶袖基本上没啦,哈哈,肚子上还是一团肉,还要再努力
2014 11月更新 11 月又做了一个hydrostatic body fat test , body fat ratio 在15%左右, 过去三个月主要是WT,cardio 做的少了,掉了2磅肥肉,长了两磅肌肉,体重没怎么变, 看起来变化不是很大,肚子上的肥肉目测少了一点点,三个月练butt,基本上没啥效果,腿貌似粗了点,屁股仍然扁平,郁闷,侧腰的肌肉明显很多,不过腰围变粗了,我了个去。
吃的方面还是不太注意,不然效果可能会更好些。
基本上,2014快一年的运动,目标算是到了,i got what i want :)最后一个月只要保证holiday season不要贴太多膘。
8/18: PTO and cheat day, Night: Cycling 70 mins + ABS 35 mins
8/19: AM: 4.5 miles , Noon: WT 20 min + 3.5 miles, Night: Butt 50m+abs 10m
8/20: Got my hydrostatic body fat test, BF 16.56% , from May to Aug, lose 4.7lb fat and 1.2 lb muscle, AM: 2.5 miles. Noon: Badminton 76 min Night: cycling 60 min
8/21: AM: WT 30 min + 2.5 m, PM: WT/ABS 45 mins
8/22: AM: ABS/Chest 30 min + 3 miles, Noon: Badminton 90 mins
8/23: Night:Badminton + Cycling 60 min + ABS 30 min
2014 三月
身高: 160cm, 体重:123磅 body fat : 23 %
目标:115 磅,重点是减掉肚子上的一圈肥肉,和手臂上的肥肉
工作日我九点左右到公司gym开始锻炼,10点到office开始工作,中午有时候 lunch time去上一些fitness的课,晚上小孩睡着后再做一些stretch或者ABS。
顺便给大家推荐JAWBONE UP wristband,自从有了这个,我每天都很有热情锻炼有没有,用了快一年了,2013用过最好的东东~~~
2014 五月更新
体重没咋变,不过body fat 居然到了20%以下,完全出乎我的意料,虽然肚子上肥肉是一团,倒是小了很多,最近做ABS比较多,可以摸得到肚子上的肌肉啦~~~
2014 六月更新
昨天公司免费体检,做了胆固醇检查,结果比一月底好太多了,LDL从160多降到103,HDL是82,静止心率59,我也是差不多1月底开始每天在gym里面跑步,3月开始WT,很开心啊。我一直胃口很好,吃得非常多,LDL降了这么多估计全是cardio的效果。
2014 八月更新
今早空腹体重116, YAY~~~
2014/8/20: hydrostatic body fat test , body fat ratio 在17%左右,觉得这个测试结果有点偏低啊,在家里测,貌似没有低于20%过,anyway,trend 在往下就好。我的蝴蝶袖基本上没啦,哈哈,肚子上还是一团肉,还要再努力
2014 11月更新
11 月又做了一个hydrostatic body fat test , body fat ratio 在15%左右, 过去三个月主要是WT,cardio 做的少了,掉了2磅肥肉,长了两磅肌肉,体重没怎么变, 看起来变化不是很大,肚子上的肥肉目测少了一点点,三个月练butt,基本上没啥效果,腿貌似粗了点,屁股仍然扁平,郁闷,侧腰的肌肉明显很多,不过腰围变粗了,我了个去。
吃的方面还是不太注意,不然效果可能会更好些。
基本上,2014快一年的运动,目标算是到了,i got what i want :)最后一个月只要保证holiday season不要贴太多膘。
2015 我决定每天就降到一个session 啦,不再这么拼了,保持就好,希望来年肚子上的肥肉少点,屁股能练的没那么扁 还有就是希望自己饮食有所控制,不能乱吃了
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我这个体重维持了半年多了了,一直减不下来,主要是吃得太多,老妈和公婆在的时候总是做了一大桌好吃的。等他们走了我要争取少吃点
!
AM:
jogging 2.5 miles
weight + ABS: 20min
AM: Lap swim for 30min
AM: ABS 30min
AM:
jogging 3 miles
ABS + huaren.using ropes : 20 min
Lunch time:
Fit fusion class 1hr
AM:
jogging 3 miles
ABS + huaren.using ropes : 20 min
Lunch time:
Badminton 90 min, my all-time favorite :)
AM:
jogging 3 miles
ABS + weight : 20 min
Lunch time:
Weight and Cross Training Class: 1hr
Lunch time: Badminton 80 min
PM: Jogging 3.5 miles, weight: 10min
AM: Stretch 20min
PM: jogging 3miles + 10 min weight
AM:
jogging 3.5 miles
Weight: 10 min
ABS: 15min
Lunchtime: Fit fusion class 1hr
AM: jogging 4miles + weight 10 min
Lunch time: Badminton 80 min
AM:
jogging 4 miles + weight 10 min + ABS 5 min
Lunch time
Flex class 1hr
AM: jogging 4 mile + weight 10 min
Lunch time : badminton 1.5 hr
3/24:
AM:jogging 3.75 miles
PM: jogging 2.75 miles + weight 10 min
AM:jogging 4 miles
lunch time: fit fusion class 1hr
AM: Jogging 4 miles + ABS 10 mins + weight 10 mins
Lunch time: Badminton, mixed double : 80 mins
AM: indoor cycling 30min
Night: ABS & Bodyweight cardio 80 min
AM: 3.25 miles + WT 10 min
mm,我是码婆,白天其实干活时间是不够的,不过好处是基本上所有的事情都可以带回家做的,我们的时间很flexible的。
基本晚上等小孩睡下以后都要加班一到两个小时,不过尽量争取白天在公司的gym里面锻炼,早上中午各一个小时,呵呵,比在家里跟着youtube做有动力多了,而且一般中午公司的gym里有免费的课,不上白不上,哈哈。还有我基本上不看电视,把省下的时间都用来锻炼啦。
3/31:
AM: jogging 4 miles
am: jogging 4 miles
noon: WT class 1hr
AM: jogging 3.5 miles + ABS 5 min
Noon: Badminton mixed double, 80 min
AM: jogging 3.5 miles
4/4:
Noon: : Badminton 80 mins
4/5 Rest
4/6:
AM: jogging 3.5 miles
AM: jogging 3.5 miles + ABS 5 min
Am: jogging 4 miles + ABS/Weight 30 mins
请问工作时间去两次gym洗澡怎么解决?每次运动后都洗澡吹头发化妆吗?
jawbone不太清楚, 不过都是bodymediia家的产品, 原理应该差不多。 我用过body media core armband, 是个小金属片靠测量体温, 还有皮肤敏感程度, 血液变化等参数, 最后根据一个公式来计算caloric consumption. 比单纯的靠心跳年龄性别身高体重的公式(heart rate monitor)要靠谱些。
误差总是有的, 尤其是在移动的车辆里, 这个数据会off chart...
中午如果上课的话也就是冲个水,很快的。
晚上如果有跑步之类流汗多的锻炼,冲个水很快的呀,不过基本原则就是一天最多洗一次头,争取两天洗一次,不然头发越来越油,如果没洗头我会洗刘海,然后一天扎马尾。
我LG公司发了fitbit,估计和Jawbone差不多的原理,不过我还是更喜欢jawbone多一点。现在还想入个polar,可以monitor 心跳~~~
AM: jogging 4.3 miles
Night: ABS + WT 45 mins
4/10:
AM: jogging 2.5 miles
Night: jogging 3 miles
4/11:
AM: jogging 3 miles
Noon: stretch + ABS + Weight 30 mins
4/12 - 4/13: cheat day & rest
4/14: AM: jogging 3.25 miles
Night: 3 miles
4/15:
AM: 3.15 miles
Night: 3 miles
4/16:
AM: 4.5 miles
我有个polar ft7, 就是单纯测卡路里心跳,好像不如polar loop之类的功能多。
不知道要不要买个polar loop
我也想入一个polar ft 7 ,要保护心脏~~~ 八婆健身群里面好多mm都有呢。我觉得mm你也是比较自觉的人,能够测测心跳,计算卡路里也就够啦~~~
Jogging 3.5 miles
WT 1hr
我就是外貌协会,觉的poloar ft 7 看起来不够fancy, 不如现在流行的这种wearable tech 看起来好看
就是控制心跳不要太高啦,我现在一般是到了最后6.5-7.5 mph 变速跑,有时候会觉得有点喘不过气。我想是不是还是应该低速度跑好些。反正现阶段我的目标还是减脂为主
哈哈,我还想买个pink的呢,可惜是FT4,ft7只有红色的,不过买个黑色的好处是,有时候也可以给LG用用
但是就是电子表的样子,不如别的fitness tracker 来的fancy
4/21
AM:jogging 4 milesnight : 3 miles, 30minujam + ABS 15 min
AM:4 miles + WT 10 mins
Noon: fit fusion class 1hr
真是人老了,我去年瘦减下去的10lb,就是没注意,都张回来了。现在又开始减,结果成效甚微
6/4: AM: 4 miles + 10 min ABS PM: 3.5 miles + 1 hr WT class
6/5: AM: 3.5 miles Noon: 1.5 miles + 1 hr WT class
6/6: AM: 3.2 miles Noon: badminton 90 mins Night: 2.2 miles + 20 min ABS/WT
6/9: AM: 3.2miles, PM: 3.5 miles + 10 min ABS/WT
6/10: Noon: Fit fusion classs 1hr + 3 miles + 10 min ABS, Night: 3miles + 10 min WT
6/11: AM: 3.5 miles + 10 min ABS/WT, Noon: UJam 1hr Night: 2.75 miles + 20 min ABS/WT
6/12: AM 3miles , Noon, WT class 1hr, Night: 1 miles + 15 min ABS/WT
6/13: AM 3.75 miles , Noon: Badminton mixed double 1.5 hr, Night 3 miles + 20 min ABS/WT
6/14: AM ABS 30 min, Night: Badminton
6/15: Rest
6/16: AM 3.5 miles + 10 ABS/Stretch, PM: 3.25 miles + 20 min ABS/WT
6/17:
AM: 3.5 miles + 10 min ABS/Stretch Noon: Fit fusion class 50 min Night: 2.5 miles + 15 min ABS
6/18:
AM: 3.5 miles + 10 min ABS
6/19:
AM: 3.25 miles + 10 min ABS Noon: WT class 1hr Night: 3 miles
6/20:
6/21:
6/22:
mm,我觉得跑步很减腿上的肥肉的,而且跑多了hamstring现在看起来也是鼓起来的,哈哈。最近我的routine就是基本上每天早上跑3.5 miles 然后再加上一些ABS和stretch,傍晚有空再跑个短一点的。mm跑完以后记得一定要拉伸啊,我现在老腰比以前好多了,觉得和我自己多做拉伸有关系的。
6/24: AM: 3.7 miles + 10 min ABS, Noon: Fit fusion class 1 hr + 10 min ABS
6/25: AM: 3.7 miles + 8 min ABS, Noon: badminton mixed double, 90 mins
6/26: AM: 3.7 miles + 10 min ABS, Noon: WT class 1hr
6/27: AM: 3.7 miles + 10 min ABS , PM: 2.5miles + 20 min WT/ABS
6/28: AM:lap swim 10 min, Night: 1.5 miles + badminton
6/29: AM 2.5 miles
7/2:
7/3:
Am: 3.8 miles Noon: badminton
7/4: vREST and being lazy
7/5: REST and being lazy
7/6: PM: 25 min indoor cycling
7/8: AM: 4.5 miles + 15 ABS
7/9: Noon: Badminton + 2 miles
7/10: AM: 3.9 miles , Noon: 1mile + WT 1hr
7/11: AM: 3.9 miles Noon: Badminton
7/12: AM: cycling 35 mins
7/13: AM: 2 miles , Night: 30-min ABS + 30-min cycling
7/15: AM: 3.5 miles, Noon: Fit Fusion Class 1 hr + 10 min ABS
7/16: AM: 3.9 miles + 10m ABS, Noon: Badminton, Pm: 2.75 miles
7/17: AM: 3.95 miles, Noon: WT 1hr, Night: 2.5 miles
7/18: AM: 3.65 miles , Noon: Badminton 1.5hr , PM: badminton 2.5 hr
7/19: Badminton
7/20: rest
7/22, 7/23, 7/24: Bad cough & fever, REST
7/25: Noon: Badminton 1hr, Night: 3.5 miles + 30 WT/ABS
7/26: Night: Cycling 30 min + 3 miles
7/27: AM:lap swim 75 min
7/29: AM: 4.5 miles , Noon: Fit fusion class 1hr + ABS 10 min
7/30: AM: 4 miles, Noon: Badminton 90 min
7/31: AM: 4 miles , Noon: WT class 1hr
8/1: AM: 3.4 miles, Noon: Badminton 1.5hr, Night: Badminton 2.5hr
8/2: Night:Cycling 50 min + ABS 10 min
8/3: Night:Cycling 50 mins
8/5: AM: 4.2 miles, Noon: Fit fusion 1hr + 30 min WT/ABS
8/6: AM: 4.3 miles , Noon: Badminton 1.5 hr , Night: ABS 45 mins
8/7: AM: 4.2 miles, Noon: WT 1hr, Night: WT 30 min + ABS 30 min
8/8: AM: 4.4 miles + WT 10 mins, Noon Badminton 1.5hr, Night: Badminton 2.5hr
8/9: AM: lap swim 20 min, PM: cycling 30min + ABS 30 min, Night: badminton 30 min + cycling 50 min + ABS 30 min
8/10: AM: lap swim 75 mins , Night: Cycling 1hr + 40 min ABS
8/12: AM: 4.5 m + rowing 8m, Noon: Fit fusion 1hr + rowing 10mins
8/13: AM: 5miles + 5 min ABS, Noon: badminton 1hr
8/14: AM:5.2 miles, Noon: circuit class 1 hr, Night: cycling 20 min + 35 min ABS
8/15: AM: 4.5 miles, Noon: Badminton 1hr, Night: Badminton 2.5 hrs
8/16: AM: lap swim 20 min, Noon: cycling 60min, Night : Badminton 1hr + 1 mile
8/17: REST
8/19: AM: 4.5 miles , Noon: WT 20 min + 3.5 miles, Night: Butt 50m+abs 10m
8/20: Got my hydrostatic body fat test, BF 16.56% , from May to Aug, lose 4.7lb fat and 1.2 lb muscle,
AM: 2.5 miles. Noon: Badminton 76 min Night: cycling 60 min
8/21: AM: WT 30 min + 2.5 m, PM: WT/ABS 45 mins
8/22: AM: ABS/Chest 30 min + 3 miles, Noon: Badminton 90 mins
8/23: Night:Badminton + Cycling 60 min + ABS 30 min
8/24: AM:Lap swim 75 mins
8/26: AM: cycling 40 min + WT 30 min + 2 miles, PM: ABS/Chest /Butt 30 min + 3.25 miles
8/27: AM: WT 30 min + 2 miles, PM: 4.8 miles
8/28: AM: ABS 20min+3 miles, Noon WT class 1hr + 1 mile
8/29: AM:WT+ABS 30 min + 3.5 miles
8/30: Night:Badminton 30 min + cycling 70 min
8/31: PM:Cycling 60 min + ABS/Butt 20 min
9/2: AM: Back/Core 40 min + 2.75 miles
9/3: AM: ABS/Butt/Back 40 min + 2miles , Noon: Badminton 1hr
9/4: AM: WT 40 min + 2 miles , Noon: WT class 1hr
9/5: AM: 4.5 miles, Noon: Badminton 1.5 hr
9/6: Badminton: 45 min
9/7: AM: Lap swim 70 min, Night: cycling 50 min
9/9: AM: WT 30 min + 15 min rowling, Noon: Circuit class 1 hr + ABS 10min
9/10: AM: 2 miles + WT 30 min + 1.5 mile, Noon: Badminton 75 min
9/11: Noon: Spinning class 1hr + WT class 1hr
9/12: AM: WT 30 min + 2 mile, Noon: Badminton 75 min
9/13: REST
9/14: AM: elliptical 40 min
9/16: AM:1 mile + WT 40 min + 1.8 mile, Noon: Badminton 75 min
9/17:
9/18:
9/19:
9/20:
9/21: