關於 60 minutes workout ，我們在網路上蒐集到這些相關的討論、資訊與評價

60 minutes workout marathon! (90 minutes for the hardcore) 🔥🔥🔥

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I have been overweight for the most part of my life, probably since secondary school days. And to be honest, it didn't really bother me - fat jokes and all. But I think there comes a point in time when I want to be healthier for my family.

And thanks to Covid-19, being forced to stay at home allowed me to start exercising. So every morning, together with the wifey, we just followed workout videos on YouTube for a good 45 to 60 minutes. We started with simple cardio and core exercises in April and for the past 3 months, we have been doing cardio kickboxing workouts. Oh, and avoiding carbs for at least 2 meals daily.

So there you go, it took me 6 months to go from a bloated whale to this. And in the process, I lost 20kg. I didn't actually think I lost that much weight - you know how the whole self-perception thing is always skewed - but when I placed earlier photos of myself beside current ones... Ok, I can see the change. 😅

But I'm not a trainer, I'm not an athlete, and definitely not a fitness blogger. And I sure do not have any koyok to sell. I'm just a regular guy with a (huge) Dad bod so if I can do it, you can do too. All you have to get your ass off the floor and get into a routine. It doesn't have to be a long session; even 15 to 20 minutes daily is good enough. All you have to do is START. Jiayou! ☺️

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EDIT: A number of you have PM-ed me to ask for the workout videos I followed. So I thought I will share them here too:

- These 30-min videos from PopSugar Fitness are a great start; guaranteed to make you perspire: https://www.youtube.com/playlist?list=PLI37FJmOtrj20cgTm5hcfZ-0H1PLHCQlj

- I'm currently doing cardio kickboxing workouts on alternate days and both the wifey & I love Christa's workouts (boxingandbubbles) because they are relatively easy to follow and boy, they can get intense too: https://www.youtube.com/playlist?list=PLI37FJmOtrj0ZBGF8rwUsm_hvfEKhlNpv

- For ladies, you may wish to follow Coffee Lam（林芊妤）'s videos too. In fact, I started with her when I joined in my wife's daily workouts: https://www.youtube.com/channel/UCxCZqbizSsnntlz6w0fN8hA

【湯水養生】圓潤身型在夏天很礙眼

⭐️虛胖人要先處理痰濕水腫問題
⭐️養好脾胃減肥更有動力
#星期五湯水

夏日消脂祛濕湯
仲夏已到，明明已經因為天氣炎熱而食量減少，但減肥計劃仍毫無寸進？如果你屬於痰濕型體質，平日多吃生冷食物、甜品以致脾胃運作失常，濕邪滯留體內成痰，痰濕就會引致肥胖，常見症狀為肌肉鬆軟、浮腫、容易疲倦、身體困重、下半身偏肥等。痰濕型肥胖人士除了要調節飲食，進行適量運動，還要調理體質，適量祛濕，減肥計劃才能事半功倍。

健脾祛濕湯水小貼士：
適當地添加健脾祛濕功效的食材如淮山、白扁豆、赤小豆、茨實等。

老黃瓜白背木耳海帶鰹魚湯
功效：活血消脂，紓緩肥胖、無胃口、消化不良、胃脹等症狀。
材料：老黃瓜1根、白背木耳1-2塊、海帶約60克、花生30克、乾瑤柱3-4枚、鰹魚片20克、黃豆30克、蜜棗2枚
做法：
1. 所有材料洗淨，老黃瓜連皮切塊；海帶泡水30分鐘；鰹魚片放入湯袋備用。
2. 鍋中加入2000毫升水，放入全部材料，海帶連水加入鍋中，武火煮至水滾，可隨喜好把海帶取出，調文火煮1小時，最後下鹽調味即可。
備註：脾胃虛弱容易腹瀉者不宜飲用。

留言或按讚👍🏻支持一下我們吧！❤️ 歡迎 Follow 我們獲得更多養生資訊。

Summer soup to burn fat and dispel dampness
Midsummer has arrived and our appetite may have reduced due to the hot weather, yet somehow our weight loss plan does not seem to have any significant improvement. Individuals with the phlegm-dampness body constitution who consume raw and uncooked food and sweet desserts on a regular basis will cause the spleen and stomach to function ineffectively.

The dampness retained in the body will lead to the discharge of phlegm, which in turn will cause the individual to appear overweight. Common symptoms are loose muscles, edema, body feeling heavy, and fats accumulated in the lower half of the body. Besides monitoring their diet, individuals with the phlegm-dampness body constitution should also workout regularly, seek treatment to improve the body condition, and get rid of the dampness. These steps will help increase the success of their weight loss regime.

Tips for soup to strengthen spleen and dispel dampness:
Appropriately add in ingredients such as Chinese yam, hyacinth bean, rice bean, fox nut etc.

White-back fungus soup with old cucumber and seaweed
Effects: Cools blood and burns fat. Alleviates symptoms of excessive weight, loss of appetite, prone to indigestion and abdominal discomfort.
Ingredients: 1 old cucumber, 1-2 white-back fungus, 60g seaweed, 30g peanut, 3-4 dried scallops, 20g bonito flakes, 30g soy bean, 2 candied dates
Preparation:
1. Rinse all ingredients thoroughly. Peel old cucumber and cut into pieces. Soak seaweed for 30 minutes. Put bonito flakes into soup bag.
2. Combine all ingredients with 2000ml of water in a pot, add in the soaking water with seaweed and cook on high heat until boiling. Turn to low heat and simmer for 1 hour. Add salt to taste.
Remarks: Not suitable for those with asthenic spleen and stomach.

Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.

#男 #女 #我疲憊 #我胖了 #痰濕

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不需要任何器材輔助，只需15分鐘便能做到燃脂效果，做完真的超爆汗！！！

A super sweaty, no equipment 15 minutes HIIT workout you can do anywhere and follow-along !!!!!! oh, yeah ♥︎♥︎

Each exercise is performed for 30s and followed by 30s rest, 3 rounds in total. And It’s a circuit, so we complete Ex 1, Ex 2, Ex 3, Ex 4, Move 5 and then repeat.

1. Jumping Jacks
2. Burpee + Plank Side Walk
3. Mountain Climbers
4.Jump Squats
5. Leg Raises
At the end: 30s Plank

Let me know how you feel after this workout and what kind of workout you want to see !!! I can't wait to sweat with you for my next video. ♥︎
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*Closed Caption is available in this video*

Here doing my absolute best sharing some Training & Nutrition strategies to everyone who is fasting in this Ramadan. More details about fasting tips below (read more).

Question 1:
When is the Best Time to workout?

Answers:
The most convenient time to train is right before you break-fast. This allows you to train and break-fast at ease for ultimate replenish from hydration and nutrition. The down side? Lack of energy and dehydration, but this feeling will go away right after a few days of practice. You gotta persist the first week!

The other timing that works great is to train 1-2 hours after you had your first break-fast meal. Having some fluid and nutrient in your system will definitely help you to train hard like normal. But the downside of this timing is training at this timing can be a little late during the day, and some may experience sluggishness due to their consumed meal, due to this I would recommend keeping your pre-workout meal small and eat something that is easy to digest.

Question 2:
How many times you should workout in a week?

Answers:
Imo, try to maintain training 3 sessions a week (or more). Frequency allows your body to get adapted to the fasting state faster, and training frequently will will help you maximize fatloss & muscle maintenance (depending of what type of training you do).

For the first week, you can start easy like working out 2-3 times a week. A week later you may want to increase the frequency to 3-4 times a week, and slowly work up to 5 training sessions in a week.

Question 3:
How long should you workout?

Answers:
If you are training frequent (up to 5 sessions a week), your workout session doesn't need to be long. Once again, it is depending on what type of training you do and the timing you decided to train. You should keep your workout shorter if you decided to train before break-fast. Where training after your pre-workout meal, you can stick to the same training duration.

Imo, 15-30 minutes for bodyweight/running/hard-cardio is good. 30-60 minute for gym training is sufficient.

Question 4:
What is the best food to focus during fasting?

Answers:
Protein, Protein, Protein! (Red meat will work better)

I would also recommend adding some healthy fats to your diet such as olive, avocado, egg yellow, cheese, coconut oil, and fish oil. This will prolong the nutrient delivery to your system to stay anabolic.

Question 5:
What food to avoid?

Answers:
Reduce/Avoid anything that makes your thirsty and dehydrated. Such as Caffeine, Salt, and Spicy food.

If you are new to supplement, consuming Whey and Creatine at this time is not a good idea too. But if you've been taking them all this while, it is fine.

If you want to learn more about my secrets, training with the right method to reduce all the time wasted by figuring out your own in the gym, or get overwhelmed with thousands of different facts on the internet. I strongly recommend you to check out my best coaching program (web app pocket trainer) link: https://ironmastery.com

Here you will learn all the exercises that will 100% work with the Muscles you want to build. Not only that, but it also comes with a proven effective training program (feat. Ripped & Fit / Super Training) designed according to your personal training level. All periodized accordingly to help you build muscle and burn fat more aggressive like never before.

Lastly, because time is more valuable than money. And I don't want you to go through the long hard-way of learning to get results just like what I did back then. Over here, we did all the heavy lifting for you and all you need to do is just launch the app, tap, and crush your workout! Yup, is that simple. The best time to start is not tomorrow, is not after Ramadan. It is now! https://ironmastery.com

Happy Fasting & Keep On Training!

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