意面酱的方子1 tbsp butter in 1 tbsp olive oil + 2 minced garlic cloves until golden brown (30s) + 2 tbsp flour (1min) + 3/4 cup milk + 3/4 cup water + salt & pepper (3-4min) Remove pot from heat + 1/2 tsp garlic powder + 2 tsp dried parsley + 1/4 cup parmesan cheese + 8 oz cooked pasta
Beat 8 tbsp coconut oil, 8 tbsp peanut butter, 3/4 cup brown or white sugar w/ an electric mixer until smooth. Add 3 eggs, one at a time, allowing each egg to blend into the butter mixture before adding the next. Beat in 2 tbsp vanilla extract. Combine 2 cup flour, 1 tsp baking soda, 1/2 tsp salt in a separate bowl; stir into butter mixture. Fold in 3 cup oats & 1.5 cup dried (pitted dates, pecan, raisins) . Cover and chill dough for at least one hour. Prepare oven to 375F. Grease 2 baking sheets. Roll dough into walnut sized balls and place 2 inches apart onto baking sheets. Flatten each cookie with a large folk. Bake in preheated oven until cookies are golden brown, 12 minutes. Allow cookies to cool on baking sheets for 5 minutes before transferring to a wire rack to cool completely.
On day one of your cycle — the day when bleeding starts — both estrogen and progesterone are low. During the first part of your cycle (days 1-14), progesterone remains low as estrogen begins to rise, peaking around day 14. Mid-cycle is typically when you would ovulate: the follicle, stimulated by the luteinizing hormone, releases the egg. The follicle becomes the corpus luteum, which produces progesterone. The first part of the menstrual cycle can be thought of as estrogen-dominant.
After ovulation, on days 15-28, estrogen decreases as progesterone rises. You can think of the second part of the menstrual cycle as being progesterone-dominant.
How to exercise during the first half of your cycle Higher estrogen = More fat burning and muscle building
When estrogen is rising during the first 14 days of your cycle, your body will have a higher tolerance for more exercise overall. It’s an ideal time to focus on weight training.
How to exercise during the second half of your cycle Higher progesterone = More fat storing and muscle sparing
As progesterone rises and estrogen falls the two weeks after ovulation, or during days 15-28, your body will have less tolerance for too much exercise. Aim to pair higher intensity and shorter duration exercises (like heavy weight lifting) with moderate-intensity and longer duration cardio — and lots of leisure walking on most days.
The quality of calories is what matters most for staying healthy, losing weight, and maintaining those results. The best way is to replace processed carbs (even white rice) with healthy fats. People on a low-fat diet tend to lose less weight than people on a low-carbohydrate diet. Real, natural foods with fiber, protein, and fat are so satisfying, you'll naturally eat less of them, the new thinking goes. If the meal contains all three, then the food will move more slowly through the GI tract. Instead of choosing a meal based on calories, picking foods from all three categories: one high in fiber, like a vegetable or whole grain; a protein source (think: chicken or salmon); and a healthy fat, like a salad with olive oil and chopped avocado. "Heathy Plate": 1/2 plate of nonstarchy vegetables, 1/4 plate of protein, 1/4 plate of quality carbs, like whole grains or legumes. Foods with healthy fats will pop up in the protein and carb parts of the plate, and if you stick to that formula, you'll be less likely to overeat them. Healthy fat: olive oil, nuts, avocado, fatty fish, dark chocolate... Healthy high-calorie foods you should be eating: bananas (keep full), chicken thighs, walnuts, quinoa (fiber and protein), beans (slow to digest)
Carbohydrate Sources[p=26, null, left]The following are carbohydrate sources according to Dr. Sears. The number in parentheses is the anti-oxidative capacity per gram of carbohydrate. Higher is better.[/p]
Protein Sources[p=26, null, left]The following are protein sources, according to Dr. Sears. The number in parentheses is the Zone protein quality. The higher the number the better.[/p]
Fat Sources[p=26, null, left]The following are sources of quality fats, according to Dr. Sears. The number in parentheses is the Zone fat quality. The higher the number the better.[/p]
After workout: carb/protein 1:4 to 1:3 is the best ratio to build muscle and for recovery
Highlights
Milk following resistance exercise promotes greater gains in muscle and losses in body fat than soy or sport drinks. Milk is an effective post-exercise rehydration aid. Consumption of milk after exercise promotes greater gains in muscle protein which is important in repairing damage caused by the exercise itself.
Avoid exercises that build too much resistance against your calves. If you have toned calves already, then doing exercises that build resistance against your calves will make them even bigger. You should avoid any activity that makes your calves burn as they feel an increased pressure. Here are some activities that you should avoid unless you want to make those calves even bigger:
Walking or running on hills. Though walking and running builds resistance against your calves, you shouldn't avoid these activities all together, but you should try to walk or run in a flat area whenever you can. Climbing. Take it easy on the stair climber, walking up stairs, or even rock climbing. Jumping rope. Jumping up and down on your toes is a great cardiovascular exercise, but it will also make for larger calves. Calf raises. This is a quick way to increase the size of your calves if you already have toned legs. Sprinting. Sprinters run on their toes, and this will bulk up those calves.
Here are some great exercises to do:
Taking long walks on flat roads Endurance running in a flat area Swimming Biking on flat surfaces or on an exercise bike without a high-resistance setting Using the elliptical
You are a Pear shaped body (sometimes called triangle). Typical characteristics of a pear body shape are: Your hips are larger than your bust You have a nicely defined waist You have an elegant neck and proportionately slim arms and shoulders You first gain weight in your bottom and legs flowed by your tummy and upper body Your waist is your best asset so don’t be afraid to show it off
How to Dress a Pear Shaped Body The key to dressing a pear body shape is to enhance and add volume (or the illusion of volume) to your upper body while emphasizing your waist and de-emphasizing your lower body to create a balanced, hourglass appearance.
目标：108 lb
时间：4个月
第2周（04/17-04/23）: 114.8 lb 周一跑步、周二半休、周三Abs&Upper Body Strength、周四Butt&Thigh Cardio、周五休息、周六跑步、周日Burn Fat Day1
第3周（04/24-04/30）: 113.4 lb 周一Day2、周二Day3、周三Day4、周四Day5、周五休息、周六HIIT、周日Cardio&Abs
第4周（05/01-05/07）: 112.6 lb 周一Total Body Strength、周二HIIT、周三休息、周四休息、周五休息、周六逛逛逛、周日Arm & Thigh Tone
第5周（05/08-05/14）: 112.4 lb 周一Strong & Lean Day1、周二Day2、周三Day3、周四Day4、周五Day5、周六休息、周日跑步3mile
第6周（05/15-05/21）: 111.2 lb 周一Weight Training、周二Abs&跑步3mile、周三Total Body Strength&HIIT、周四Cardio Butt&Thigh、周五休息、周六1000卡HIIT&Total Body Strength&Abs、周日跑步40min
第7周（05/22-05/28）: 111.6 lb 周一Total Body Strength&HIIT、周二跑步40min、周三HIIT&Lower Body Strength、周四Abs&Cardio、周五休息、周六1000卡HIIT&Core&Total Body Strength、周日Abs&HIIT
第8周（05/29-06/04）: 112.6 lb 周一Total Body Strength&Cardio、周二Total Body HIIT、周三Abs+跑步40min、周四Abs+Lower Body Strength & Pilates、周五休息、周六Upper Body Strength & Cardio、周日Yoga
第9周（06/05-06/11）: 112.8 lb 周一休息、周二跑步单车、周三Lower Body Tabata、周四Lower Body HIIT、周五休息、周六休息、周日休息
第10周（06/12-06/18）: 110.2 lb 周一休息、周二休息、周三休息、周四Arm & Thigh Tone、周五T25 Alpha-Cardio、周六Speed1.0、周日Total Body Circuit
第11周（06/19-06/25）: 109.2 lb 周一Abs Intervals、周二Lower Focus&Cardio、周三休息、周四Cardio、周五Total Body Circuit、周六Speed1.0、周日Cardio
第12周（06/26-07/02）: 110 lb 周一休息、周二Lower Focus、周三Ab Intervals&Total Body Circuit、周四Speed 1.0、周五Lower Focus、周六Cardio、周日Total Body Circuit
第13周（07/03-07/09）: 109.8 lb 周一休息、周二Abs Internals&Cardio、周三Total Body Circuit、周四Lower Focus、周五Total Body Circuit、周六Ab Intervals&Speed1.0、周日休息
第14周（07/10-07/16）: 108.6 lb 周一Total Body Circuit、周二Ab Intervals、周三Total Body Circuit、周四Cardio、周五休息、周六Lower Focus&Total Body Circuit、周日Stretch
第15周（07/17-07/23）: 110.8 lb 周一Keep小哑铃1&leg、周二休息、周三Keep小哑铃2&Butt&Thigh、周四Keep小哑铃3&HIIT、周五Keep小哑铃4、周六休息、周日休息
第16周（07/24-07/30）:
第17周（07/31-08/06）:
4/10
Plank、卷腹等 10min
Stepper 30min
4/11 拉伸、开合跳*36、踏凳*16、俯卧撑*5、卷腹*15、掌上压后转身*6、平板支撑45s 约10min
热身、慢跑、快走 35min 差不多是跑8分钟走2-3分钟交替，3mile
推墙式俯卧撑*5、反向卷腹*15、三头肌撑体*5、爬山式*16、蹲伏*15、直臂板式120s 今天的这部分相对轻松，加起来8min左右
反向卷腹*15、俯卧撑*6、蹲伏*15、掌上压后转身*6、平板支撑55s 约6min
今天风大温度低，就不跑步了，走路去附近的超市 约45min
4/15 早上（起得晚，接近中午了
开合跳*40、卷腹*20、平板支撑120s 约5min
半小时左右的workout已经能坚持下来了，在接近water break的时候相对辛苦些，熬过去就好了。新的一周努力让每次运动时间都达到40min+。
1.
预热420F烤箱
三文鱼2片放一玻璃烤盘，将调味料（生抽2tbsp+1/6tsp白胡椒+1/4tsp盐+1tsp糖）拌匀，均匀撒在鱼片上，放上葱段烤15分钟取出，趁热放入开水2tbsp，放置5分钟
2.
盐、黑胡椒，Mayo覆盖鱼片表面
预热350F，烤30分钟取出
3.
盐、蒜盐抹匀鱼片，用柠檬片覆盖
预热400F，烤20分钟取出
意面酱的方子1 tbsp butter in 1 tbsp olive oil + 2 minced garlic cloves until golden brown (30s) + 2 tbsp flour (1min) + 3/4 cup milk + 3/4 cup water + salt & pepper (3-4min)
Remove pot from heat + 1/2 tsp garlic powder + 2 tsp dried parsley + 1/4 cup parmesan cheese + 8 oz cooked pasta
Beat 8 tbsp coconut oil, 8 tbsp peanut butter, 3/4 cup brown or white sugar w/ an electric mixer until smooth.
Add 3 eggs, one at a time, allowing each egg to blend into the butter mixture before adding the next.
Beat in 2 tbsp vanilla extract.
Combine 2 cup flour, 1 tsp baking soda, 1/2 tsp salt in a separate bowl; stir into butter mixture.
Fold in 3 cup oats & 1.5 cup dried (pitted dates, pecan, raisins) . Cover and chill dough for at least one hour.
Prepare oven to 375F. Grease 2 baking sheets.
Roll dough into walnut sized balls and place 2 inches apart onto baking sheets. Flatten each cookie with a large folk.
Bake in preheated oven until cookies are golden brown, 12 minutes. Allow cookies to cool on baking sheets for 5 minutes before transferring to a wire rack to cool completely.
牛奶200ml~125
燕麦1/2cup~113
chia seeds 1tsp~22
maple syrup~50
peanut butter~70
水煮蛋~70
oatmeal (+syrup~380起，+peanut~400起)
1.5oz blueberry~24
1/4cup mango~25
玉米77
香蕉~105牛油果~322
3/4 cup milk + 1/2 avocado + 1/2 banana ~ 300
6.29：33.5，28，36，22.7%
周一：热身5min/轻松跑15min/慢慢跑10min/恢复走5min/拉伸5min （完成）
周二：Abs30min/静态训练10min （半）
周三：热身5min/轻松跑5min/慢慢跑5min/轻松跑5min/慢慢跑5min/轻松跑5min/慢慢跑5min/恢复走5min/拉伸5min （替换）
周四：Cardio40min （完成）
周五：休息
周六：简单力量训练20min （替换）
周日：待定
想买个好点儿的运动手环，好看的评价不好，评价好的不好看，暂时就还用着小米手环，计步和记录跑步距离不够准确，但我需求也不高，就先这样用着吧。
还有个30天健身挑战app，有全身、腹部、臀部、手臂、腿部，各部又分初级1&2、中级1&2、高级1&2。
俯卧撑*10、鸟犬式*16、弓步*20、直臂板式*150s （7min）
什么轻松跑慢慢跑分不清楚，基本上是匀速跑下来的
晚上有别的事忙，耽搁了，晚饭吃得晚，而且身体有点运动过量的征兆，今天就半休吧
推墙式俯卧撑*6、反向卷腹*20、踏凳*20、爬山式*20、侧弓步*20、掌上压后转身*6、平板支撑65s （约10min）
今天步行时间比平常多，当个偷懒的借口
上面虐腹和类俯卧撑的一些动作，频率跟不上，一套下来感觉不够，就加了一点下半身的有氧运动 （20min）
Abs要加强啊。。。
三头肌撑体*7、卷腹*20、掌上压后转身*6、平板支撑70s （5min）
今天出汗量比较大，果然是fat burning cardio，下半身比上半身有力，跟起来不吃力，但是满头全身都是汗，对于一个平常汗少的人来说，感觉还是挺爽的
4.21 休息，周五下了班总是不想动 O(∩_∩)O哈！
4.22 跑步
4.23-28 FitnessBlender: 5-Day Challenge
正常的话，大姨妈要来了，暂时就计划到这里吧
Sleek 15min body sculpting barre workout
4.22 慢跑，没达到目标，跑了一小会儿就开始肚子疼，只好换快走 体重114.8
用fire stick直接搜的，搞成另一个5 day challenge，4组里2组做intense version，还能坚持
又出去逛街买了2件tank、1件sports bra，运动装备买得停不下来的节奏。。。
除了俯卧撑，其他都是跟高强度版本做下来的，左臂比较吃力
还是腰腹和手臂力量比较欠缺，cardio跟高强度版，出很多汗，从里到外几乎湿透了
吃得不算少，workout之前一根香蕉，workout之后一小杯牛奶泡chia seed、veggie salad、一根power crunch蛋白棒 （跟风买的，真的挺好吃的，一看一包200卡fat占110卡。。。还是少吃为妙）
主要针对肩部和手臂，有个别yoga动作做不到位，别的还好，出汗不如昨天多，也没多累
5天里最轻松的一个，完成啦~明天可以休息，然后过周末去~
休息日
4.29 113.4lb
中午外食早茶，肉食居多，早饭和晚饭减量
开合跳*50、反向卷腹*25、三头肌撑体*7、踏凳*25、俯卧撑*7、卷腹*25、侧弓步*26、直臂板式180s （16min）
推墙式俯卧撑*8、三头肌撑体*8、踏凳*30、卷腹*30、蹲伏*30、鸟犬式*30、掌上压后转身*8、平板支撑*80s (10min)
5.2 cardio hiit 刚出来一个新的
5.3 - 5.6 休
开合跳*55、推墙式俯卧撑*10、反向卷腹*35、踏凳*35、卷腹*35、侧弓步*38、掌上压后转身*6 （13min）
开合跳*55、反向卷腹*40、三头肌撑体*10、踏凳*40、俯卧撑*10、蹲伏*40、鸟犬式*40、平板支撑90s （11min）
5.4 下班后有个活动，冒雨走了泥泞的山路，来回应该有半小时吧，回家后刷鞋刷鞋。。。继续休息
胃口上前几天爱吃咸的，这两天爱吃甜的
5.6 大姨妈第四天，量已经很少了，白天有6+小时在逛mall，另外有1+小时在做饭和整理，所以也算在运动吧：）
记录一下今天体重113lb
BB塑形，几组下来腿就抬不起来了，没法坚持做得很标准，也许多做几次会好？同样的动作连续做个4组、8组，感觉比较枯燥啊，肌肉很酸倒是真的，完全不出汗
俯卧撑*10、鸟犬式*40、弓步*20、直臂板式220s
开合跳*60、推墙式俯卧撑*112、爬山式*46、蹲伏*45、侧弓步*46、平板支撑90s (18min)
这两组下来终于出汗了
On day one of your cycle — the day when bleeding starts — both estrogen and progesterone are low. During the first part of your cycle (days 1-14), progesterone remains low as estrogen begins to rise, peaking around day 14. Mid-cycle is typically when you would ovulate: the follicle, stimulated by the luteinizing hormone, releases the egg. The follicle becomes the corpus luteum, which produces progesterone. The first part of the menstrual cycle can be thought of as estrogen-dominant.
After ovulation, on days 15-28, estrogen decreases as progesterone rises. You can think of the second part of the menstrual cycle as being progesterone-dominant.
How to exercise during the first half of your cycle
Higher estrogen = More fat burning and muscle building
When estrogen is rising during the first 14 days of your cycle, your body will have a higher tolerance for more exercise overall. It’s an ideal time to focus on weight training.
How to exercise during the second half of your cycle
Higher progesterone = More fat storing and muscle sparing
As progesterone rises and estrogen falls the two weeks after ovulation, or during days 15-28, your body will have less tolerance for too much exercise. Aim to pair higher intensity and shorter duration exercises (like heavy weight lifting) with moderate-intensity and longer duration cardio — and lots of leisure walking on most days.
燃脂：经期最后2天，燃脂最有效
荷兰运动医学专家指出，体内荷尔蒙波动对脂肪燃烧很有影响。他们把月经最后2天及月经后1周称为“燃脂福利期”，在此期间，身体分解脂肪的能力比平时高2成。建议你在月经最后2天，每天做20分钟瑜伽、15分钟快走和几个简单伸拉小动作。在月经后1周内，每天做30分钟以上有氧运动。运动医学专家推荐，每小时6.5千米的快走运动，对燃烧身体脂肪最有效。快走时注意要腹部用力，想象身体像悬挂在空中快速行走，这对腹部脂肪堆积最有帮助，有意想不到的收腹效果。但千万不要为巩固塑身效果，尝试各种减肥药。月经期间身体免疫力差，荷尔蒙平衡很容易被减肥药中的化学成分打乱阵脚，反而不利塑身，甚至还会造成月经紊乱。
立马瘦一圈！教你如何利用经期减肥 http://www.mcchina.com/beauty/body/20120304-11148-pn-3.shtml
■ 月经结束～排卵前
在月经结束到排卵期之前的这段时间，我们体内的雌性激素分泌平衡发生改变，是最容易瘦下来的时机。特别是经期身体状况良好的女性，可以在后半段时间，逐渐恢复减肥的力度，相反，那还是得月经结束后再开始吧。
经期前受到体内荷尔蒙分泌失衡，身体很容易水肿，而月经结束后，荷尔蒙分泌恢复了平衡，一时之间积聚起来的水分与毒素能比较快地排出，减重十分轻松。
5.8-5.12 这周试试下面这个5 Day Challenge
Strong and Lean - Fitness Blender's 5 Day Challenge https://www.youtube.com/playlist?list=PLqS_zOpdzXRsWz4-JO8NmaizyHWzoERb-
5.13 休息日
5.14 跑步机40min
第一个water break前后的HIIT部分很累，lower body的strength training因为家里哑铃重量不够所以不是很足量，不过这部分还是出了不少汗
运动完没有什么食欲，炒完两个菜后随便吃了几只虾和芦笋。
以arm的strength training为主，穿插1/3的cardio，有一部分HIIT，不难
2/3的HIIT A、B、A、B Abs C、C的形式 + 1/3的Pilates，强度挺大的，尤其是跟intense version，别看Pilates动作简单，慢慢做标准也是很累的，好像不管workout如何设计，都是40多分钟开始狂出汗
Burn 500 Calories - TABATA Workout for Fat Burning & Toning / HIIT Workout No Equipment (45min)
Jillian Michaels 30 Day Shred: Level 1 (28min)
Jillian Michaels: 30 Day Shred Workout- Level 2 (28min)
Hiit Workout with Weights, Total Body Hiit Workout Video, Hiit Workouts at Home
GymRa
Abs
Advanced At Home Abs Workout - Six Pack Abs In 20 Min
Upper body strength + cardio + yoga 这一套十几分钟就飙汗了，今天新买的一对10lb哑铃到了，重量一往上加果然就不一样了
今天的lower body超级累啊，也可能是因为昨晚睡眠不足，体力消耗很大，中途放哑铃休息的时候晕晕乎乎的，好歹坚持下来了
收到Health杂志，有一篇讲diet的，题为Go Ahead, Stop Counting Calories，提炼一下觉得有用的点：
The quality of calories is what matters most for staying healthy, losing weight, and maintaining those results.
The best way is to replace processed carbs (even white rice) with healthy fats.
People on a low-fat diet tend to lose less weight than people on a low-carbohydrate diet.
Real, natural foods with fiber, protein, and fat are so satisfying, you'll naturally eat less of them, the new thinking goes. If the meal contains all three, then the food will move more slowly through the GI tract.
Instead of choosing a meal based on calories, picking foods from all three categories: one high in fiber, like a vegetable or whole grain; a protein source (think: chicken or salmon); and a healthy fat, like a salad with olive oil and chopped avocado.
"Heathy Plate": 1/2 plate of nonstarchy vegetables, 1/4 plate of protein, 1/4 plate of quality carbs, like whole grains or legumes.
Foods with healthy fats will pop up in the protein and carb parts of the plate, and if you stick to that formula, you'll be less likely to overeat them.
Healthy fat: olive oil, nuts, avocado, fatty fish, dark chocolate...
Healthy high-calorie foods you should be eating: bananas (keep full), chicken thighs, walnuts, quinoa (fiber and protein), beans (slow to digest)
(841) Spinach
(434) Kale
(387) Romaine lettuce
(254) Broccoli
(227) Cauliflower
[p=26, null, left]Fruits[/p]
(473) Blueberries
(398) Blackberries
(273) Strawberries
(159) Eggplant
(146) Brussels sprouts
(131) Red pepper
(95) Cabbage
(69) String beans
(56) Onion
[p=26, null, left]Fruits[/p]
(101) Plum
(63) Pink Grapefruit
(62) Tomato
(51) Kiwi
(37) Yellow squash
(36) Celery
(30) Cucumber
[p=26, null, left]Fruits[/p]
(44) Pear
(42) Orange
(42) Red grapes
(30) Green grapes
Bagels
Pasta
Rice
Bread
(44) Mackerel
(40) Turkey breast
(30) Haddock
(30) Cod
(30) Salmon
(25) Soybean hamburger crumbles
(22) Tuna steak
(22) Turkey breast, deli
(21) Lobster
(20) Sea bass
(20) Snapper
(18) Chicken breast
(16) Freshwater bass
(15) Trout
(12) Cottage cheese (1%)
(9) Chicken breast, deli
(9) Tuna, canned in water
(7) Soy imitation meat products
(6) Emu
(4) Pork tenderloin, well-trimmed
(4) Tofu, extra-firm
(3) Beef tenderloin, well-trimmed
(3) Tofu, firm
(2) Tempeh
(2) Tofu, soft
(0.6) Ground beef (27% fat)
(0.3) Sausage
(0.2) Bacon
(4.5) Macadamia nuts
(3.6) Olive oil
(3.5) Olives
(2.3) Avocado
(2.2) Canola oil
(2.2) Almond butter
(2.0) Almonds
(1.6) Cashews
(1.1) Peanuts
(0.9) Lard
(0.4) Butter
(0.2) Safflower oil
(0.2) Soybean oil
app“30天健身挑战”全身运动第30天的内容：开合跳*60，推墙式俯卧撑*12、踏凳*50、爬山式*50、俯卧撑*12、蹲伏*50、鸟犬式*50、平板支撑95s （12min）
跑步机40min/3mile，坡度1.0，以3.5/4.0/5.5 变速跑， 平均心率164，卡路里278
keep跑后拉伸 (5min)
5.15 Strength Training
5.16 跑步机40min
5.17 Strength & HIIT
5.18 Cardio Butt & Thigh Bootcamp, Standing Abs
5.19 休息日
5.20 HIIT & Total Body Strength & Abs (84min)
5.21 跑步机40min
开合跳*33、鸟犬式*10、俯卧撑*4、蹲伏*12、踏凳*12、三头肌撑体*5、卷腹40、反向卷腹*30、双臂交叉紧缩式*30、平板支撑45s （15min）
跑步约37min/3mile 平均心率176
4*2min - (5*3min - 5.5*2min - 5*3min - 6*2min) *2 - 5*3min - 5.5*2min - 5*3min - 4.2*4min - 3.8*3min
Highlights
Milk following resistance exercise promotes greater gains in muscle and losses in body fat than soy or sport drinks.
Milk is an effective post-exercise rehydration aid.
Consumption of milk after exercise promotes greater gains in muscle protein which is important in repairing damage caused by the exercise itself.
Abs：仰卧交替脚跟接触*35、卷腹*35、仰卧举腿*35、右侧身撑体18s、左侧身撑体18s （11min）没办法，腹部还是没力量，做做歇歇，做得很慢
现在工作日的早餐都是milk（greek yogurt optional） + oats + chia seeds + honey/maple syrup/peanut butter + fruit(s)，外加一个水煮蛋
今天中午同事一起吃，没法控制，热量肯定是超了平时自己做的，就从晚上减，workout之后一杯150cal的chocolate protein powder冲水喝
Walking or running on hills. Though walking and running builds resistance against your calves, you shouldn't avoid these activities all together, but you should try to walk or run in a flat area whenever you can.
Climbing. Take it easy on the stair climber, walking up stairs, or even rock climbing.
Jumping rope. Jumping up and down on your toes is a great cardiovascular exercise, but it will also make for larger calves.
Calf raises. This is a quick way to increase the size of your calves if you already have toned legs.
Sprinting. Sprinters run on their toes, and this will bulk up those calves.
Here are some great exercises to do:
Taking long walks on flat roads
Endurance running in a flat area
Swimming
Biking on flat surfaces or on an exercise bike without a high-resistance setting
Using the elliptical
谢谢鼓励!但是悲催地发现肌肉型粗小腿变得更粗了，要调整
跳跃的动作还是在做，踮脚的动作尽量避免，不希望小腿肚再凸下去
早上：overnight oatmeal + 香蕉半根 + 芒果粒若干， 水煮蛋
中午：番茄洋葱鸡胸肉 + 贝壳意面(这个，可能不够clean了，分量不算大吧，没铺满玻璃饭盒底层) + 小胡萝卜若干
下午：一小把（约15粒）almonds、一根香蕉
晚饭：三文鱼蔬菜饼约115cal、小cup蓝莓芒果、flaxseed oil胶囊
https://shopyourshape.com/body-shapes/pear-shaped-body/
You are a Pear shaped body (sometimes called triangle). Typical characteristics of a pear body shape are:
Your hips are larger than your bust
You have a nicely defined waist
You have an elegant neck and proportionately slim arms and shoulders
You first gain weight in your bottom and legs flowed by your tummy and upper body
Your waist is your best asset so don’t be afraid to show it off
How to Dress a Pear Shaped Body
The key to dressing a pear body shape is to enhance and add volume (or the illusion of volume) to your upper body while emphasizing your waist and de-emphasizing your lower body to create a balanced, hourglass appearance.
等下次大姨妈结束后开始挑战吧，后面两周再跟fitness Blender和慢跑吧，基础太差了，不要一下子练得太狠
Insanity备用
https://www.douban.com/group/topic/30992508/
http://www.myfitnesspal.com/tools/bmr-calculator
Your estimated BMR is: 1,181 calories/day*
Basal Metabolic Rate: how many calories you burn a day if you did nothing but rest for 24 hours
早餐：牛奶3/4cup+酸奶1/3cup+燕麦1/2cup+1tsp chia seeds+1tbsp maple syrup/peanut butter+水煮蛋（~445卡）+芒果粒若干，午餐：番茄洋葱鸡胸肉 + 贝壳意面 + 小胡萝卜
今天食欲旺盛，下午三四点钟吃了个苹果，回到家没有运动，烤了两只辣鸡翅，等的过程中塞了一把杏仁，又吃掉一包小胡萝卜。然后出去shopping，入了一双cross training的运动鞋，家里的三双都是running shoes，感觉做有些动作时支撑力不够，是时候换装备了（好吧，其实就是克制不住的购物欲，这个月真是剁手了）
饮食方面：早上Costco Croissant一个（339卡），豆浆一大杯；去看了一场电影，回来比较晚，两点多吃late lunch，煎了一块牛排(~500卡)，配水煮西蓝花（~20卡），又喝了一大杯接近2cup豆浆，豆浆是用豆浆机做的，总共用了1/2cup的黄豆（~545卡）；workout以后，牛奶比1cup略多些+冰冻香蕉半根+avocado半颗做的smoothie（~350卡），今天妥妥地超1700大卡了
新鞋很不错，比穿跑鞋的时候舒服，专门用于cross training的鞋子是需要的。
早上：银耳莲子汤~150卡、Croissant~340卡；中午：红豆薏米汤~150卡、海鲜蔬菜贝壳面1/3份~310卡（原料：虾仁100红椒37菠菜21Parmesan100酱60香菇40洋葱15菜油240意面300）;下午：开心果~150卡；晚上：香蕉牛油果奶昔~300卡（全天~1400卡）
跑步：椭圆机热身2min（不计入总里程和总时长）、配速5.4mph匀速跑34min30s/3.07miles，Cool Down4.2mph*1.5min+4mph*4min，拉伸Keep 8min
Time: 40min，Distance: 3.44mile，Avg HR: 146，Calories: 318
周一：HIIT, Total Body Strength & Abs
44 Minute Cardio, HIIT, Total Body Strength, Stretching and Abs Workout - FB Blend (43min)
周二：变速跑40min
4*2 - （5.1*3- 5.6*2 - 5.1*3 - 6.1*2）*3组 - 5.1*5 - 4*3
周三：HIIT Cardio & Lower Body Strength
40 Min Cardio HIIT Workout + Butt, Thighs, Abs: Ultimate Workout for Belly Fat Loss, No Equipment (40min)
周四：Abs & Body Weight Cardio
Cardio Workout At Home - Abs Workout and Bodyweight Cardio to Burn Fat Fast (37min)
周五：休息
周六：HIIT & Core & Total Body Strength
1000 Calorie Workout for 2 Million Subscribers! At Home Workout to Burn 1000 Calories (80min)
周日：Abs + HIIT Cardio
45 Min HIIT Cardio and Abs Workout - Insane At Home Fat Burner - Interval Cardio Training and Core (45min)
这一套HIIT针对lower body的跳跃动作特别多，后面两项还好。
早餐：overnight oatmeal + 芒果奇异果 + 水煮蛋 （~493卡）
snack：同事从迪拜带的大甜枣2颗，真的很好吃很甜，全是sugar，没有标多少热量（~132卡）
午餐：和昨天一样的虾仁蔬菜贝壳面+水煮西蓝花（~330卡）
snack：梨（~96卡）
晚餐：protein bar（~200卡）
全天~1251卡
跑步：第一次热身1分多钟发现机器设置有问题，换了一台跑步机然后重新计时，前2分钟4.2快走，中间差不多是5.1、5.4、5.6、6.1变速交替，中间有两个1分钟以4.2快走补水，最后3分钟4.2、3分钟4.0结束。
Time: 40min，Distance: 3.40mile，Calories: 315
早餐：overnight oatmeal + 芒果奇异果 + 水煮蛋 （~493卡）
午餐：4oz煎牛排 + 西葫芦半根 +胡萝卜1根（~306卡）
snack：樱桃10颗（~100卡）
晚餐：香蕉牛油果奶昔，一点点peanut butter（~305卡）
全天~1204卡
主要针对腿，其次是腰，最小值是316 calories (补充：可能是运动强度大遇上排卵期了，有轻微spotting。。。)
早餐：overnight oatmeal + 香蕉半根 + 蓝莓1.5oz+ 水煮蛋 （~511卡）
午餐：4oz煎牛排 + 西葫芦半根 +胡萝卜1根（~306卡）
snack：樱桃10颗（~100卡）
晚餐：玉米1根、豆腐蛋羹（1/4豆腐+1鸡蛋+西蓝花+1tbsp生抽）（~269卡）
全天~1186卡
额外加做：卷腹*40、扭曲式*44、眼镜蛇式*45、平板支撑25s
早餐：overnight oatmeal + 香蕉半根 + 蓝莓1.5oz+ 水煮蛋 （~511卡）
午餐：虾仁蔬菜贝壳面+水煮西蓝花（~330卡）
snack：樱桃10颗（~100卡）
晚餐：豆腐蛋羹（1/4豆腐+1鸡蛋+mixed vegetables+5ml生抽）（~195卡）
全天~1136卡
休息，没运动还食欲旺盛。记录下都吃了多少，晚上是放飞了……
早餐：overnight oatmeal + 香蕉1根 + 水煮蛋 （~520卡）
午餐：牛肉西蓝花冷冻速食（~160卡）、樱桃12颗（~120卡）、杏仁一小把（~160卡）
晚餐：鸡翅2只（~135卡）、玉米1根（~80卡）、薯条（~150卡）、番茄酱（~20卡）、开心果（~160卡）
全天~1505卡
这个workout没有上次84分钟版的累，min calorie标着588，HIIT除了push up都是跟intense version，消耗应该在600+吧。吃方面没计算，不算多也不少了。
强度比较大，很飙汗
周一：Total Body Strength & Cardio
Kelli's Favorite Bodyweight Workout - Total Body Toning & Functional Strength Training Exercises (32min)
Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast (8min)
周二：HIIT Total body Tabata
45 Minute HIIT & Total body Toning Tabata Workout - High Intensity Interval Training Workout (45min)
周三：Abs + 跑步40min
周四：Lower Body Strength & Pilates
Fat Burning, Body Shaping Strength and Pilates Butt and Thigh Workout (36min)
周五：休息
周六：Upper Body Strength & Cardio
Upper Body Strength and Cardio Training (37min)
周日：Flexibility Full Body Yoga
Relaxing Stretching Workout for Flexibility and Stress Relief - Full Body Yoga Pilates Blend (35min)
本来打算去跑步的，出门前下了大雷雨，就换在家练了。
Abs：卷腹*45、反向卷腹*45、仰卧举腿*40、右侧身撑体25s、左侧身撑体25s (10min)
今天天气不错，状态也有恢复，跑步机上40min，前3分钟和后3分钟快走伴慢跑，中间以5.4mph匀速跑，转2次快走喝水，体力比前几次要好。
Distance: 3.44 miles Calories: 318
跑前虐腹9min：仰卧交替脚跟接触*54、扭曲式*54、仰卧举腿*50、平板支撑30s （举腿太差，做几个就要停下来，所以慢）
跑后拉伸没计时
反向卷腹*55、直臂紧缩式*55、自行车紧缩式*54、右侧身撑体30s、左侧身撑体30s （9min）
累，没运动。
早餐：overnight oatmeal + 蓝莓1.5oz + 草莓+ 水煮蛋（~435卡）
午餐：TUSCAN PIADA/Hand-rolled Piada filled with mozzarella, romaine, sweet & spicy peppers, spicy Tuscan dressing (~590卡)
晚餐：虾仁炒芦笋半份、木耳腐竹炒肉丝半份、蓝莓桑葚圣女果1cup（算不出来了）
逛街3.5小时
6.6 112.8lb 跑步机单车机35min，230卡
这几天状态都不太好，不敢运动太狠，大姨妈又迟到，叹气~~~中午吃了buffet，到晚上也完全不饿~~~
后面三天尽量做到吧：
6.7 Cardio + Lower Body Toning - 44 Min Better Booty Tabata Workout with Yoga Cool Down & Stretch (44min) https://www.youtube.com/watch?v=RAL9ooNV_Rs
6.8 SweatFest Butt and Thigh Cardio Workout - Calorie Blasting Interval Cardio for Lower Body (57min)
6.9 Fun and Brutal HIIT & Total Body Strength Workout with Cardio Burnout (Bored Easily) (37min)
这几天食欲太好了，下班以后运动前先来了一根香蕉、几颗核桃，运动后马上啃了一块蛋白棒，又吃了两个煎鸡蛋，做明天带的午饭时塞了一些蟹肉丝，做完饭了又抓了一大把杏仁。总是嘴馋。。。大姨妈还是没有来，今天运动状态还可以，强度4、卡路里308-572。
被朋友临时约去的，就吃了这么一次。大姨妈还是没有来……已经管不了它了
6.11 112.8 lb 量终于正常了，5月比4月推迟两天，6月比5月推迟七天，因为以前有大姨妈来临之前吃冰的东西会促使它提前的多次经验，所以基本上养成习惯二十多天的时候就不吃冰了，这次也是，最近七八天早上的overnight oatmeal改成了常温的和热的其它食物，smoothie也不喝了。心情比较焦虑，担心是减肥影响身体健康，这一周来为了大姨妈正常在吃上就相对不忌口了，晚餐从之前的三四百卡直飙六百卡以上。前天晚上和昨晚都喂了自己几口冰淇淋。。。
很矛盾，其实也没有节食，就是按每天1500卡左右多protein多health fat减少carb来的，运动也是从一周3-4次，增加到5次，再增加到6次，逐步加上来的，不知道哪里就不够健康了。目前的体重基本和上个月大姨妈结束时相当，感觉一个月的努力都因为大姨妈的推迟而白费了。
Ballet Beautiful的outer thigh、inner thigh、swan arm三套
附两个月体重变化图。
Focus K25 Alpha正式开始，第一天Cardio，这个真的不带中间休息的，water break都没有，不过第一次还是在剩五六分钟的时候暂停去喝了口水，大致能跟下来，跳跃拍大腿跟着小个子亚裔女做低强度版，别的跟高强度版。出好多汗。25分钟后有不到3分钟的cool down。一共28分钟。
Keep上的腹肌训练入门15分钟~K1
K25 alpha阶段的安排是这样的，我就从今天（周五）开始了，大姨妈走了以后的第一天，顺序和训练内容还是按照课表走。
speed 1.0
keep 腹肌训练初级
汗都进眼睛了，很多弹跳动作，连接动作可以当作间歇休息，比cardio要容易坚持。
早：没加水果的overnight oatmeal~360cal
中：蒸lobster tail~135、一只蛋的蒸蛋羹~75、spring mix salad+dressing~120、grape tomato约10颗~16
snack：开心果，吃得有点多，一袋总共640卡的1/3~215
晚：水煮玉米~77、honeydew1/6个~60、小胡萝卜七八根~30
全天~1088
水果类：Apple, Strawberries, Peaches, Nectarines油桃, Grapes, Blueberries, Cherries
蔬菜类：Celery, Spinach, Potatoes, Sweet Bell Peppers, Lettuce, Kale/Collard Greens, Cherry Tomatoes, Carrots, Green Beans, Broccoli, Cucumber, Summer Squash & Zucchini
蛋奶肉：Meat, Dairy, Egg
Clean：
Onions, Corn, Asparagus, Sweet Peas, Eggplant, Cabbage, Sweet Potatoes, Mushrooms
Pineapple, Avocado, Mangos, Cantaloupe, Kiwi, Watermelon, Grapefruit, Papaya
T25 Day 3: Total Body Circuit (29min) 三天来今天完成度最低，有很多push up的动作，因为手臂和核心力量弱，动作做不到位
外加40个卷腹、20个交叉直立腿
早：银耳莲子汤~100，自己烤的pecan raisin oatmeal cookie，butter用一半coconut oil和一半peanut butter替换，家里还剩下一些all-purpose flour就先用了，以后记得买whole wheat flour，这样一份~400
午：香蕉~105，红豆薏米汤~60，芦笋炒虾仁~225
晚：西蓝花豆腐蛋羹~180，honeydew~60
全天~1130
T25 Day 4: Ab Intervals (29min) abs和sprint交替，基本follow下来，交替抬腿放下时不触地还做不到
早：overnight oatmeal + blueberry，水煮蛋 ~424
中：芦笋炒虾仁、蛋白炒杂蔬 ~380
snack：honeydew ~60
pre-workout：香蕉~105
晚：西蓝花豆腐蛋羹~180，开心果~80
全天~1229
有时候超了外食了或者不知道怎么计算就没记下来
这稳定的，加油！！！
T25 Day 5：Lower Focus (29min) & Cardio (28min) 今天是double day，腿啊腿啊都快不是自己的腿了，第一个暂停了一次，第二个暂停了三次，左下腹隐隐作痛，休息一下继续坚持，到后来form很难保持了，加起来感觉要比Fitness Blender的1000 calorie workout还累。
早：overnight oatmeal + blueberry，水煮蛋 ~424
中：芦笋炒虾仁、蛋白炒杂蔬 ~380
snack：honeydew ~60
pre-workout：香蕉~105
晚：protein bar~200、1/2 cup grape tomato~16、1.5oz raspberry~22
全天~1207