IF+Toning log

ToneUp

Love to see exercise journals around Here I am, coming to join you.

The goal - improving overall health


Methodology
- intermittent fasting by the eating window between 9am and 3pm

- a balanced workout schedule with both cardio and strength training sessions
- bed at 10pm sharp


补充内容 (2022-9-3 21:14):
IF 18:6(8/2) autophagy more than 16hrs
Zero calorie drinks: plain water, black coffee/a bit cream?, plain herbal tea

缨子

等看续集，适当上些图片吧。10点睡觉，好习惯啊。

ToneUp

缨子 发表于 2022-9-2 18:16
等看续集，适当上些图片吧。10点睡觉，好习惯啊。

  will do
yeah, trying to maintain a good sleep routine
.
.
1/9
rest day
2/9
- 42min full body supersets weight training & 20min Yoga flow







补充内容 (2022-9-3 20:02):
1/9 protein salmon&tofu
2/9 protein home-made fish cakes

补充内容 (2022-9-3 20:09):
bed before 10pm

补充内容 (2022-9-3 20:15):
2/9 gave up on 5bx in consideration of the jumping involvement

缨子

well done !

ToneUp

缨子 发表于 2022-9-2 21:19
well done !

Thank you for being so supportive
Still navigating the web

缨子

ToneUp 发表于 2022-9-3 19:38
Thank you for being so supportive  
Still navigating the web

No,Worries.Take your time.

ToneUp

September, 2022

• rest day
• 45min S08 full body supersets + 20min Yoga flow
• cardio 60min walking (warm up for cutting)
• 45min S09 upper body supersets
• 45min S10 legs&glutes supersets
• 45min S11 full body HIIT no equipment
• jogging intervals
• 45min S12 unilateral legs&glutes HIIT
• 45min S13 upper body HIIT
• 45min S14 full body HIIT
  

补充内容 (2022-9-3 20:08):
3/9 2nd day of wax gourd juice in the morning on an empty stomach // eggs/home-made fish balls

补充内容 (2022-9-3 21:54):
3/9 bed 5 to 10pm

补充内容 (2022-9-4 17:23):
5/9 wax gourd juice in the morning on an empty stomach followed by celery juice the next morning

ToneUp

缨子 发表于 2022-9-3 19:44
No,Worries.Take your time.

a bushwalking snapshot today
more than 10 000 steps

缨子

good on you!

ToneUp

ToneUp

...v

ToneUp

September, 2022

• rest day
• 45min S08 full body supersets & 20min Yoga flow
• cardio 60min walking (warm up for cutting)
• bush walking 10 000 steps & 45min S09 core/back/triceps supersets with barbell/dumbbells
• 45min S10 legs&glutes supersets
• 45min S11 full body HIIT no equipment
• jogging intervals
• 45min S12 unilateral legs&glutes HIIT
• 45min S13 upper body HIIT
• 45min S14 full body HIIT
  

补充内容 (2022-9-4 21:07):
4/9 Sunday vegan day: 1bowl tofu/greens &1 bowl of pulses/nuts

补充内容 (2022-9-4 21:25):
4/9 fasting hrs 18

补充内容 (2022-9-4 21:52):
4/9, 10 to 10 for bed

ToneUp

缨子 发表于 2022-9-4 18:41
good on you!

TA. What types of exercise do you like to do?

缨子

ToneUp 发表于 2022-9-4 21:18
TA. What types of exercise do you like to do?

actually,I’m kind of a coach potato  ,but I like watching people doing exercises.

ToneUp

缨子 发表于 2022-9-4 21:28
actually,I’m kind of a coach potato  ,but I like watching people doing exercises.

Yup, there're also people who aren't rugby league players simply enjoying NRL

ToneUp

September, 2022

• rest day
• 45min S08 full body supersets & 20min Yoga flow
• cardio 60min walking (warm up for cutting)
• bush walking 10 000 steps & 45min S09 core/back/triceps supersets with barbell/dumbbells
• 7000 steps & 45min S10 legs&glutes supersets with weights and booty band & 25 Yoga flexibility
• 45min S11 full body HIIT no equipment
• jogging intervals
• 45min S12 unilateral legs&glutes HIIT
• 45min S13 upper body HIIT
• 45min S14 full body HIIT
  

补充内容 (2022-9-5 21:29):
5/9 fasting hrs 20, wax gourd juice on an empty stomach, feta cheese, almond pulp, prawns

补充内容 (2022-9-5 22:01):
5/9, 10pm for bed

缨子

ToneUp 发表于 2022-9-5 21:20
Yup, there're also people who aren't rugby league players simply enjoying NRL

Ha,ha that’s true.

ToneUp

September, 2022

• rest day
• 45min S08 full body supersets & 20min Yoga flow
• cardio 60min walking (warm up for cutting)
• bush walking 10 000 steps & 45min S09 core/back/triceps supersets with barbell/dumbbells
• 7000 steps & 45min S10 legs&glutes supersets with weights and booty band & 25 Yoga flexibility
• rest day (calorie cycling)
• 13000steps (45min S11 full body HIIT no equipment & brisk walking)
• 45min S12 unilateral legs&glutes HIIT
• 45min S13 upper body HIIT
• 45min S14 full body HIIT
  

补充内容 (2022-9-7 20:41):
6/9 Day1 celery Smith apple detox juice (calorie cycling), fasting hrs 16
7/9 Day 2 celery Smith apple detox juice (wild-caught prawns/feta) fasting hrs 15

补充内容 (2022-9-7 20:49):
6/9 bed@8.30pm
7/9 bed@9.00pm

ToneUp

September, 2022

• rest day
• 45min S08 full body supersets & 20min Yoga flow
• cardio 60min walking (warm up for cutting)
• bush walking 10 000 steps & 45min S09 core/back/triceps supersets with barbell/dumbbells
• 7000 steps & 45min S10 legs&glutes supersets with weights and booty band & 25 Yoga flexibility
• rest day (calorie cycling)
• 13000steps (45min S11 full body HIIT no equipment & brisk walking)
• 40min S12 unilateral legs&glutes HIIT
• 45min S13 upper body HIIT
• 45min S14 full body HIIT
  

补充内容 (2022-9-8 18:20):
8/9 water, Day3 detox juice (feta, sardines, nuts, 2eggs), fasting hrs 18

补充内容 (2022-9-9 11:15):
8/9 bed 10 to 10pm

ToneUp

September, 2022

• rest day
• 45min S08 full body supersets & 20min Yoga flow
• cardio 60min walking (warm up for cutting)
• bush walking 10 000 steps & 45min S09 core/back/triceps supersets with barbell/dumbbells
• 7000 steps & 45min S10 legs&glutes supersets with weights and booty band & 25 Yoga flexibility
• rest day (calorie cycling)
• 13000steps (45min S11 full body HIIT no equipment & brisk walking)
• 40min S12 unilateral legs&glutes HIIT
• 40min S13 upper body HIIT & 30min brisk walking
• 45min S14 full body HIIT
  

补充内容 (2022-9-9 18:55):
9/9 water, Day4 detox juice, sardines, feta, nuts, tofu; fasting 19 hrs

补充内容 (2022-9-10 20:12):
9/9 bed time fell off the wagon

ToneUp

September, 2022

• rest day
• 45min S08 full body supersets & 20min Yoga flow
• cardio 60min walking (warm up for cutting)
• bush walking 10 000 steps & 45min S09 core/back/triceps supersets with barbell/dumbbells
• 7000 steps & 45min S10 legs&glutes supersets with weights and booty band & 25 Yoga flexibility
• rest day (calorie cycling)
• 13000steps (45min S11 full body HIIT no equipment & brisk walking)
• 40min S12 unilateral legs&glutes HIIT
• 40min S13 upper body HIIT & 30min brisk walking
• 40min S14 full body HIIT & 30min cardio TABATA
  

补充内容 (2022-9-10 20:19):
10/9 water, d5detox, sardines, nuts; fasting 20hrs

补充内容 (2022-9-10 22:00):
10/9 bed 10pm

ToneUp

Sep 2022

• Sun 11, brisk walking for an hour & shopping strolling for 3hrs (caution)
• Mon 12, 42min S16 full body tri-sets & 30min cardio BodyProject & 25min Yoga stress relief
• Tue 13, rest day or jogging intervals?
• Wed 14, 40min S15 back&abs HIIT
• Thu 15, 40min S17 legs/thighs/glutes tri-sets
• Fri 16, 40min S18 upper body tri-sets
• Sat 17, 40min S19 full body tri-sets
  

ToneUp

Sep 2022
11, brisk walking for an hour & shopping strolling for 3hrs (caution)
12, 42min S16 full body tri-sets & 30min cardio BodyProject & 25min Yoga stress relief
13, 50min jogging intervals
14, 41min S15 back&abs HIIT
15, 40min S17 legs/thighs/glutes tri-sets
16, 40min S18 upper body tri-sets
17, 40min S19 full body tri-sets

ToneUp

Sep 2022
11, brisk walking for an hour & shopping strolling for 3hrs (caution)
12, 42min S16 full body tri-sets & 30min cardio BodyProject & 25min Yoga stress relief
13, 50min jogging intervals
14, 41min S15 back&abs HIIT
15, 40min S17 legs/thighs/glutes tri-sets
16, rest day
17, 42min S19 full body tri-sets

补充内容 (2022-9-17 20:39):
error

ToneUp

..,,

补充内容 (2022-9-17 20:39):
error

ToneUp

Sep 2022
workout day; 11, 12, 13, 14, 15, 17
rest day; 16

ToneUp

Sep 2022
11, brisk walking for an hour & shopping strolling for 3hrs (caution)
12, 42min S16 full body tri-sets & 30min cardio BodyProject & 25min Yoga stress relief
13, 50min jogging intervals
14, 41min S15 back&abs HIIT
15, 40min S17 legs/thighs/glutes tri-sets
16, rest day
17, 42min S19 full body tri-sets

ToneUp

Sep 2022
18, 40min S18 upper body tri-sets
19, 40min S20 back&abs
20, 40min S21 full body supersets
21, 40min S22 abs&back supersets
22, 40min S23 upper body
23, 40min S24 low body
24, 40min S25 full body

ToneUp

Sep 2022
18, 40min S18 upper body tri-sets
19, 40min S20 back&abs
20, 55min S21 full body supersets & Yoga full body with growingannanas
21, 40min S24 low body
22, 40min S23 upper body
23, 40min S22 abs&back supersets
24, 40min S25 full body

补充内容 (2022-9-20 18:43):
19, 20, 21, & 22 all in the books

补充内容 (2022-9-20 18:45):
errors again

补充内容 (2022-9-20 18:45):
19 & 20, completed

ToneUp

Sep 2022
18, 40min S18 upper body tri-sets
19, 40min S20 back&abs
20, 55min S21 full body supersets & Yoga full body with growingannanas
21, 40min S24 low body
22, 40min S23 upper body
23, 40min S22 abs&back supersets
24, 40min S25 full body