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[健身日记]

1#

两娃妈的健身日记

来上个快一年的成果图
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2014 一月: 体重125lb, body fat:25%
              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表情 还有就是希望自己饮食有所控制,不能乱吃了

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    2#

    四月                                                                                                                                                          

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    1

    2

    3

    4

    5

    AM: Jogging 4 miles

      

    Noon: WT class 1 hr

    AM: jogging 3.5 miles

      

    Noon: Badminton mixed double

    AM: jogging 3.5 miles

    Noon: Badminton 80 mins

    Rest

    6

    7

    8

    9

    10

    11

    12

    AM: jogging 3.5 miles

    AM: jogging 4miles

      

    Night: ABS + WT 35 mins

    AM: jogging 3.5 miles

    AM: jogging 4.3 miles

      

    Night: ABS + WT 45 mins

    AM: jogging 2.5 miles

      

    Night: jogging 3 miles

    AM: jogging 3 miles

      

    Noon: stretch + ABS + Weight 30 mins

    Rest

    13

    14

    15

    16

    17

    18

    19

    Cheat Day & Rest

    AM: jogging 3.25 miles

      

    Night: 3 miles

    AM: 3.15 miles

      

    Night: 3 miles

      

    AM: 4.5 miles

    Jogging 3.5 miles

      

    WT 1hr

    AM: jogging 3.25 miles

      

    Badminton: 90mins

    Rest

    20

    21

    22

    23

    24

    25

    26

    Rest

    AM: jogging 4 miles + WT 10 mins

      

    Night: jogging 3miles + 30min ujam + ABS 15 min

    AM: jogging 4 miles + WT 10 mins

      

      

    Fit fusion class: 1hr

      

    AM: 3.2 miles

    PTO and being lazy

    PTO and being lazy

    Cheat day

    27

    28

    29

    30

    Cheat day L

    AM: jogging 4 miles

    Noon: Fit fusion 1hr + 3.15 miles jogging

      

      

    Night: 1.5 miles, ABS + WT 30 min

    AM: 3.25 miles

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    3#

    May 2014

                                                                                                                                                              

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    1

    2

    3

    AM: jogging 1.5 miles

      

    Noon: WT class 1hr

    AM: 3 miles

      

    Noon: Badminton 2hr

      

    Night: WT + ABS 45 min

    Rest

    4

    5

    6

    7

    8

    9

    10

    AM: 3.65 miles

      

    Night: WT + ABS 45 min

    AM: 3.65 miles

      

    Noon:  fit fusion 1hr + 1mile + 25 min ABS

      

    Night: WT + ABS 30 min

    AM: 2miles

      

    Noon: 3 miles

      

    AM:  3.5 miles

      

    Noon: WT 1 hr

      

    AM: 3.5 miles + 10 min abs

      

    Noon: Badminton 90 min

      

    Night: badminton

    11

    12

    13

    14

    15

    16

    17

    AM: 2.25 miles

    PM: 4 miles + 1hr ujam

    AM:  3.5 miles

      

    Noon: Fit fusion 1hr + 10  min ABS

      

    Night: 1 mile + 25 min ABS

    AM:  3.25 miles

      

    Noon: badminton mixed  double

    AM: 3 miles

      

    Noon: WT class 1hr

    AM:  1.5 miles

      

    Noon: badminton

      

    Rest

    18

    19

    20

    21

    22

    23

    24

    Rest

    AM: 3.5 miles

      

    PTO and being lazy

    PTO and being lazy

    Noon: badminton

      

    Night : 5 miles

      

    ABS + weight 30 min

    AM: 4.5 miles + 15 min ABS

      

    PM: 3.2 miles + 20 min ABS

    AM lap swim 20min

    25

    26

    27

    28

    29

    30

    31

    Rest

    AM:  3.5 miles

    AM: 3.75 miles

      

    Noon: Fit fusion 1 hr + 0.9  mile + 10 min ABS

    AM:  3.75 miles + 10min ABS

      

    Noon: badminton 90 min

      

    AM: 3.75 miles

      

    Noon: 2.15 miles + WT class  1hr

    AM: 3.75 miles

      

    Noon: Badminton 90 mins

    PM: 1.25 miles + badminton

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    4#

    六月 2014
                                                                                                                                                              

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    1

    2

    3

    4

    5

    6

    7

    REST

    AM: 3.8 miles + 10min ABS

      

    Night: 2 miles + 1hr ujam

    REST

    AM: 4 miles + 10 min ABS

      

    PM: 3.5 miles + 1 hr WT class

    AM: 3.5 miles

      

    Noon: 1.5 miles + 1 hr WT  class

      

    Night:

      

    AM: 3.2 miles

      

    Noon: badminton 90 mins

      

    Night 2.2 miles miles + 10min ABS

      

    Night:  badminton 1hr

    8

    9

    10

    11

    12

    13

    14

    REST

    AM: 3.2 miles

      

    PM: 3.5 miles + 10 min ABS/WT

      

    Noon: Fit fusion 1hr + 3  miles + 10 min ABS

      

    PM: WT 10 min + 3 m

      

    AM: 3.5 miles  + 10 min ABS/WT

      

    Noon: U-Jam 1hr

      

    Night:  2.75 miles + 20 min WT/ABS

    AM:  3 miles

      

    Noon:  WT class 1hr

      

    Night: 1 mile

      

    AM:  3.75 miles

      

    Noon:  Badminton mixed double 1.5hr

      

    AM: ABS 30 min

      

    Night: badminton

      

    15

    16

    17

    18

    19

    20

    21

    REST

    AM: 3.5 miles + 10  ABS/Stretch

      

    PM: 3.25 miles  + 20 min ABS/WT

    AM:  3.5 miles + 10 min ABS/Stretch

      

    PM: Fit fusion 1hr

      

    Night: 2.5 + 15 min ABS

    AM: 3.5 miles + 10 min ABS

      

    Noon: badminton

      

    Night: WT 20 min + 2.5  miles

    AM: 3.25 miles + 10 min ABS

      

    Noon: WT class 1hr

      

    Night:  3 miles

    AM: 3.6 miles + 5 min ABS

      

    PM: 3 miles + 20  min ABS   + 20 WT

    AM: lap swim 20 min

      

    Night: Badminton

    22

    23

    24

    25

    26

    27

    28

    AM: 3 miles

    AM:  3.25 miles

      

    PM 2.75 miles + 20 min WT/  ABS

    AM: 3.7 miles + 10 ABS

      

    Noon:  Fit fusion class 1 hr + 10 min ABS

    AM: 3.7 miles + 8 min ABS

      

    Noon: Badminton

      

    PM:

    AM: 3.7 miles + 10 min ABS

      

    Noon: WT class 1hr

      

    PM: 2.5 miles + 10 min WT

    AM: 3.7 miles + 10 min ABS

      

    PM:  2.5 miles + 20 min WT/ABS

    AM: lap swim 10 min

      

    Night:  1.5 miles + badminton

    29

    30

    AM: 2.5 miles

    AM:  3.9 miles

      

    PM: 3.25 miles

      

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    5#

    七月

                                                                                                                                                              

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    1

    2

    3

    4

    5

    AM: 3.5 miles

      

    Noon: Fit Fusion Class 1 hr

    Am: 3.8 miles

      

    Noon: badminton

      

    PM: 2.5 miles

    Am: 3.8 miles

      

    Noon: badminton

      

    REST and being lazy

    REST and being lazy

    6

    7

    8

    9

    10

    11

    12

    PM: 25 min indoor cycling

    PM: 4.25 miles  + 10 min ABS

    AM: 4.5 miles + 15  min ABS

    Noon: Badminton + 2 miles

    AM: 3.9 miles

      

    PM:  1mile + WT 1hr

      

    AM: 3.9 miles

      

    Noon: Badminton

    AM cycling 35 mins

    13

    14

    15

    16

    17

    18

    19

    AM: 2 miles

      

    Night:  30-min ABS + 30-min cycling

    AM: 3.9 miles

      

    PM: 40 min WT + 2.25 miles

    AM: 3.5 miles

      

    Noon: Fit Fusion Class 1 hr  + 10 min ABS

    AM: 3.9 miles + 10m ABS

      

    Noon: Badminton

      

    Pm: 2.75 miles

      

    AM: 3.95 miles

      

    Noon: WT 1hr

      

    Night: 2.5 miles

    AM: 3.65 miles

      

    Noon: Badminton 1.5hr

      

    PM: badminton 2hr

      

    Night: Badminton 90 min + 1  mile

    20

    21

    22

    23

    24

    25

    26

    REST

    AM: 3.8 miles

      

    PM: 2.75 miles

    Bad cough & fever

      

    REST

    Bad cough & fever

      

    REST

    Bad cough & fever

      

    REST

    Noon: Badminton 1hr

      

    Night:  3.5 miles + 30 WT/ABS

    Night: Cycling 30 min + 3  miles

    27

    28

    29

    30

    31

    AM: lap swim 75 min

    AM: 4.5 miles + 10 min WT/ABS

      

    PM: WT 1hr

    AM: 4.42 miles

      

    Noon: Fit fusion class   1hr

      

    + ABS 10  min

    AM: 4 miles

      

    Noon: Badminton 90 min

    AM: 4 miles

      

    Noon: WT class 1hr

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    6#

    八月
                                                                                                                                                                                          

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    1

    2

    AM: 3.4 miles

      

    Noon: Badminton  1.5  hr

      

    Night: Badminton 2.5hr

    Night: Cycling 50 min + ABS 10 min

    3

    4

    5

    6

    7

    8

    9

    Night: Cycling 50 mins

    AM: 4.35 miles

      

    PM: WT 50 mins

    AM: 4.2 miles

      

    Noon: Fit fusion 1hr + 30 min WT/ABS

    AM: 4.3 miles

      

    Noon: Badminton 1.5 hr

      

    Night:  ABS 45 mins

    AM: 4.2 miles

      

    Noon: WT 1hr

      

    Night: WT 30 min + ABS 30 min

    AM 4.4 miles + WT 10 mins

      

    Noon Badminton  1.5hr

      

    Night: Badminton  2.5hr

    10

    11

    12

    13

    14

    15

    16

    17

    18

    19

    20

    21

    22

    23

    24

    25

    26

    27

    28

    29

    30

    31

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    7#

    九月
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    8#

    厉害,我每天能挤出1小时锻炼就不错了,其余的时间被两娃折腾
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    9#




    ★ 发自Android 华人阅览器 7.2
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    10#

    厉害,我也两娃妈,比你胖多了,今天开始第一天GYM,朋友说头十磅很好减,预祝你的目标三个月之内实现!
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