關於 weight training in the morning ，我們在網路上蒐集到這些相關的討論、資訊與評價

The face after running session and weight training in the morning.🌤💦💦

The face after running session and weight training in the morning.🌤💦💦

HIIT - High Impact Idiot Training
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This tweet from the last Lockdown in June holds true.
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For the untrained, non-athletic individual, jumpsquats and burpees in their living room, following some app or live workout is... unwise.
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“If you had an overweight dog, how would you get it to lose weight?” I guarantee it wouldn’t be a keto diet and repetitive plyometrics. You’d take it for more walks and/or feed it less food.
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Do you no longer have a commute because you're back to working from home? Great! Use that 20/30mins for a walk before your morning shower. Then do so again before your evening meal/workout/whatever. If you can fit one it at lunch too then even better. Low stress, good for back health, sunshine on your skin... it’s pretty hard to fuck yourself up walking.
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Then spend the next couple of weeks making yourself high quality, plant-heavy food, not ordering indulgent restaurant deliveries.
Nutrient density, calorie scarcity.
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How many pushups can you do? Oh yeah?
Try making sure your hands are directly beneath your shoulders, your butt is clenched and flat to your back, and think about slowly pulling yourself towards the floor on the way down, with a smooth transition out of the bottom position. Guarantee that number of pushups has dropped in half.
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If you’ve gotten “worse” at pushups, then you’ve increased the load on the pressing levers - provided you’re not doing something really fucking weird this is usually a good thing.
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Whatever that new max number of pushups is, minus 4 and do 4 EASY sets of it every day and add one rep to your sets every day. I'll also guarantee in two weeks you see a noticeable difference in strength and physique... If you've eaten well.
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If you're going to do online workouts please, PLEASE, don't let the instuctor's enthusiam get to you. Knowing a fancy name for a movement is useless if they can’t see you, or you’re one of 30 on a screen, and they have no idea what technical movements or volume tolerance you're capable of. Use them as someone fun to have giving you ideas for what to do and keep you moving, but just move at your own pace. The goal is to move, not to sweat.
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(Continued in comments)(oh god, I’m that guy)

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Full recipes and meal plans are available on FIO! SUBSCRIBE: http://bit.ly/SUBJoannaSoh |
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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
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(Subscribe to my website for printable workouts & recipes)

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You only need 20 ingredients for all these recipes!! They are absolutely flavourful, simple to prep and wholesome!! I've used healthier cooking methods such as light stir-frying, baking, steaming and boiling. Try them out and let me know which is your favourite dish in the comments below!

BREAKFAST - Mushroom Egg Muffins (6 muffins)
1) 6 Eggs - 468cals
2) 1/2 Red Bell Pepper, diced
3) 1/4 cup Mushroom, diced
4) 1/2 can of Tuna
5) 1/2 tsp. Cajun Seasoning
6) Salt & Pepper to taste
Per Egg Muffin - 94Cals


LUNCH - Asian Salmon Stir Fry (serves 2)
1) 1 Salmon Fillet, cut into cubes
2) 1/2 cup Green Beans, trimmed & sliced
3) 1 cup Mushrooms, sliced
4) 2 garlic Cloves, minced
5) 1 tbsp. Soy Sauce, divided
6) 1 tsp. Sesame Oil
7) Spring Onions, chopped

Soba Noodles & Edamame Salad (Serves 2)
1) 90g uncooked soba noodles
2) 1/4 cup Edamame, unshelled
3) 1/2 tbsp. Sesame Seeds
4) 1 tsp. Sesame Oil
5) 1 tsp. Chilli Flakes
6) Spring Onions

TOTAL LUNCH CALORIES - 470Cals


DINNER - Steamed Soy Ginger Barramundi (serves 2)
1) 1 Barramundi Fillet (about 12oz), or other white fish of your choice
2) 1/4 cup Ginger, finely sliced
3) 1/4 cup Spring Onions, sliced
4) 2 Small Chillies, chopped
5) 1 tsp. Sesame Oil
6) 1 tsp. Soy Sauce

Stir-Fried Mixed Vegetables (serves 3)
1) 1 Head Broccoli, cut into florets
2) 1 Carrot, thinly sliced
3) 1/2 Red Bell Pepper, sliced
4) 2 Garlic Cloves
5) 1/2 tsp. Sesame Oil
6) 1/2 tsp. Soy Sauce
7) 1/2 tsp. Chili flakes

Total Dinner Calories (including 1 bowl of white rice) - 500Cals

_

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SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

________________

40-Minute Resistance Band Total Body Strength Training

Blast your whole body with this resistance band workout. Resistance band has got to be my favourite piece of fitness equipment as they are super affordable, easy to transport and extremely effective in strengthening the entire body. I travel with my resistance band wherever I go to make sure I get to workout no matter where I am! In this workout, I share with you some of my best and favourite resistance band exercises to target the larger muscles as well as smaller muscles. Plus, this is low impact so it’s suitable for everybody!

Duration: 35 Minutes
Sequence: 45 secs Workout - 15 secs Rest
Total Calories: 300 - 350 Cals

Lower Body
1. Resisted Squat
2. Reverse Lunge Single Arm Press
3. Glute Bridge
4. Glute Kickback

Upper Body
1. Narrow to Wide Row
2. Upright Row to Front Raise
3. Wide to Narrow Curl
4. Overhead Tricep Extension
5. Standing Chest Pull

Core
1. Woodchop
2. Reverse Crunches

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
#ResistanceBand

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
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https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
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https://www.facebook.com/fioapp
________________

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SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.

If at all you have any concerns, ALWAYS refer to a health care professional for advice.

I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 - 4 times weekly. All the workouts are home-based with minimal equipment.

Here's the playlist with all the workouts in order: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS

WEEK 1
15-Minute Gentle Morning Stretch: https://youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: https://youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: https://www.youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: https://youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: https://youtu.be/hJDCqq7s7XA

WEEK 2
30-Minute Low Impact Bodyweight HIIT: https://www.youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: https://youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: https://youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: https://youtu.be/VmrjukolSAo

WEEK 3
35-Minute Total Body Strength Training with Dumbbells: https://youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): https://youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): https://youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): https://youtu.be/s4swVrc3fYA

WEEK 4
Intense Cardio & Core Kickboxing: https://youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: https://youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): https://youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) https://youtu.be/TfvZpZ8a5Zg

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
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https://www.facebook.com/fioapp
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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh