Automatically translated.View original post

Changing puppets Day78 / 90 (focus on cardio)

7/7 Edited to

... Read moreจากการที่ได้ทำโปรแกรม 90 วันเปลี่ยนหุ่นโดยเน้นการออกกำลังกายแบบคาร์ดิโอเป็นหลักในช่วง Day 78 นี้ รู้สึกได้ถึงพัฒนาการที่ชัดเจนทั้งในเรื่องของความแข็งแรงของหัวใจและระบบหายใจ รวมถึงความกระฉับกระเฉงที่เพิ่มขึ้นอย่างเห็นได้ชัด การทำคาร์ดิโออย่างสม่ำเสมอ เช่น วิ่งอยู่กับที่ กระโดดเชือก หรือออกกำลังกายด้วยคลิปที่บ้าน ช่วยให้เผาผลาญแคลอรี่ได้ดีและเพิ่มการทำงานของระบบเผาผลาญไขมัน นอกจากนี้ยังเป็นกิจกรรมที่ช่วยเพิ่มความสมดุลของร่างกายและลดความเครียดได้ด้วย สิ่งที่สำคัญที่สุดคือการฟังร่างกายตัวเอง อย่าฝืนทำจนเกินไปเพราะอาจทำให้เกิดการบาดเจ็บได้ การเลือกออกกำลังกายที่หลากหลายและจับจังหวะที่เหมาะสมจะช่วยให้เรารู้สึกสนุกและไม่เบื่อกับโปรแกรม ในระหว่างนี้ ฉันได้ทดลองผสมผสานการคาร์ดิโอกับการออกกำลังกายแบบความเข้มข้นสูงสลับต่ำ (HIIT) เพื่อเพิ่มประสิทธิภาพในการลดไขมันและเพิ่มมวลกล้ามเนื้อ พร้อมทั้งควบคุมอาหาร ไม่เน้นอด แต่มุ่งเน้นอาหารที่มีประโยชน์และเหมาะสมกับเป้าหมาย สำหรับใครที่กำลังมองหาแนวทางออกกำลังกายที่สามารถทำได้เองที่บ้านและเน้นการเปลี่ยนแปลงรูปร่าง คาร์ดิโอเป็นตัวเลือกที่ดีมาก แนะนำให้เริ่มจากระดับเบาๆ และค่อยๆ เพิ่มความเข้มข้นตามความพร้อมของร่างกาย รับรองว่าถ้าทำอย่างสม่ำเสมอ จะเห็นผลลัพธ์ที่น่าพอใจแน่นอน

Related posts

A person is on a StairMaster, viewed from behind, with text overlay '10 mins of BURN For Big 🍑 & sexy Stomach Summer Glow Up Guide STAIR MASTER ROUTINES'. The image promotes StairMaster routines for glute and stomach transformation.
A text graphic outlining a 10-minute StairMaster Warmup routine with increasing levels (8 to 15) and duration, along with tips on consistency, avoiding handrail reliance, breathing control, and adjusting levels.
A text graphic detailing a 15-minute StairMaster Cool Down routine with varying levels (5 to 15) and duration, providing tips on maintaining consistent steps, not skipping cooldown, breathing, and level adjustment.
Transform Your 🍑 BOOTY & ABS 🔥 One Step at a Time🥵
✨Tips✨ 🩻Posture: Keep your back straight, core engaged, and avoid leaning on the handrails. 💧Hydration: Always stay hydrated, especially during intense workouts. Drink water before, during, and after your exercise. 🦶Foot Placement: Step evenly on each pedal, ensuring you’re using the full
Chalie_Baker

Chalie_Baker

8108 likes

A woman in pink leggings and a black top takes a mirror selfie in a gym locker room, with text overlaying "*brutally honest* ways I stay in shape" to introduce her fitness approach.
A delicious-looking pizza with tomatoes and basil is shown on a wooden board, illustrating the 80/20 rule of eating enjoyable foods while focusing on healthier ingredients and calories.
A person's feet wearing white sneakers and pink ankle weights are on a gym floor, representing a workout routine that includes strength training, cardio, and resistance band training 3-4 times a week.
REALISTIC WAYS TO STAY IN SHAPE!!!
Keeping it totally real, the ways I stay in shape are much simpler than they may seem. I don’t diet. I use the 80/20 rule, and this has helped me maintain a lean figure all year round. Not only that, but working out 3 to 4 times a week has also helped me. I don’t overcomplicate my routines, and I d
Zazel Rosado

Zazel Rosado

2185 likes

Fat phobia and antiblackness are deeply rooted in western society, and many of ya’ll perpetuate that violence that impacts all people, whether skinny, slender or plus sized. Ya’ll want fat people to hate themselves so bad, that it’s offensive to you when they are comfortable in their skin. #fa
YoMamasRooted

YoMamasRooted

4169 likes

A young woman in gym attire takes a mirror selfie in a gym with pink lighting, introducing beginner gym tips. The text overlay reads: "WHAT I WISH I WOULD'VE KNOWN AS A BEGINNER IN THE GYM."
A woman in a gym performs a single-leg dumbbell exercise, illustrating the tip to stick to one workout plan for at least 8 weeks. The text overlay states: "stop constantly changing your workouts! stick to one plan for at least 8 weeks."
A person in a gym, wearing headphones and gym attire, takes a selfie, emphasizing the importance of investing in good shoes and headphones. The text overlay reads: "invest in a GOOD pair of shoes and headphones."
BEGINNER GYM TIPS I WISH I KNEW
here are some beginner gym tips i wish i would’ve known before starting that would’ve made my experience more efficient!! 1) stop changing your workouts so much!! stick to one plan for at least 8 weeks 2) invest in a GOOD pair of headphones and shoes. These are worth the investment, as a goo
Denise Hamdan 🤍

Denise Hamdan 🤍

1307 likes

A collage promoting the 'Brat Summer Workout Challenge' for slim and tone, featuring workout gear, a green smoothie, a kettlebell, and a phone displaying the Litely app, all on a green and black background.
Instructions to download the Litely app for tracking exercise, fasting (16:8 method), and water intake, shown with a phone displaying the app on a zebra print background.
Monday's 'Waist Snatcher & Cardio Burn' workout plan, listing Russian Twists, Leg Raises, Bicycle Crunches, Plank Twists, and High Knees to Burpee, with song suggestions and workout details.
DO THIS TO GET IN SHAPE BEFORE SUMMER! 💚🖤✨
BESTIES!! Welcome to the Brat WORKOUT CHALLENGE inspired by CharlieXCX! Get your dream body by the Summer✨ I am suuuuper excited to roll this one out. I have been working on this for a while trying to perfect it! Brat Summer took over last year, and honestly? It was too iconic to leave in 2024. The
Lushie Club 💖

Lushie Club 💖

1093 likes

Want this waist?🌸
#fitgirl #slimwaist #slimwaisttips #fatloss #fyp
Lana weight loss

Lana weight loss

48 likes

9 Steps to Becoming a Consistent Gym Person
Hey! I know you're looking to make the gym a regular part of your routine, and I’ve picked up some things that really helped me stick with it. Here’s what’s worked: 💖1. Set Clear Goals: Whether it's strength, weight loss, or just staying active, having a specific goal keeps you focused a
Go4Jac

Go4Jac

418 likes

A person's legs in jeans and a light jacket walk on a path covered with fallen leaves. Text overlay reads 'Lose Weight Walking Hot Girl Fall Walking Tips' with a brown furry slipper and autumn leaves.
Text outlines the 'Hot Girl Walk' mindset, focusing on gratitude, goals, and confidence. A smartwatch screen displays 'Workout' options for 'Outdoor Walk' and 'Indoor Walk'.
Text explains why fall is the perfect walking season due to cool air, scenic inspiration, and establishing routine. Cut-out magazine letters spell 'hot girl fall' amidst autumn leaves.
How to have the Best HOT Girl Walk Every Time👟🍁✨
As the crisp air settles in and the leaves turn shades of orange, red, and gold, there's no better time to hit the pavement for a fall-inspired "Hot Girl Walk"! This autumn, make walking not only a way to hit your 10k steps a day but also a means to clear your mind, reset your goals, an
Chalie_Baker

Chalie_Baker

3287 likes

Beginner’s Pilates Workout | Legs and Core
Hey everyone! Alright, full transparency moment. I’ve been pretty bored with my workouts lately. Enough to where I’m sticking to them simply because of routine and dedication, but I’m not actually enjoying them. Working out is FUN for me. That’s my time to listen to a playlist I put together, read
Alexis Nielsen

Alexis Nielsen

192 likes

how i did a body recomp to “lose” belly fat 🫶
changing how your body looks is about SO much more than just cardio or lifting! i eat more calories now than i did before, i just changed my lifestyle <3 ➡️ my life used to look like this: - totally sedentary except for the gym - processed foods every day - mostly ate carbs (pasta) - co
carley ◡̈

carley ◡̈

659 likes

How to get slim waist fast
#slimwaisttips #slimbody #slimmerwaist #slimyourwaist #lemon8
Kate

Kate

2 likes

Can you do this ?? Join The hip reset with the link in my bio 🏃🏻‍♀️✨ only $34.99 Mobility training is just as important as lifting and prioritizing both will take your fitness journey further 🙏🏼✨ my 6wk beginner and advanced hip mobility course is on sale for $34.99 The Hip Reset is set to
Anaa || fitness&Food

Anaa || fitness&Food

0 likes

My top 5 gym tips
#gymideas #gymptips #gymmotivaton #fyp #lemon8
Kate

Kate

0 likes

How I transformed my back: fat loss & muscle gain
I transformed my back by losing weight and gaining muscle. Consistent exercise, focusing on strength training and cardio, helped shed fat while building muscle definition. A balanced diet supported my goals, providing the necessary nutrients for muscle growth and recovery. The result is a stronger,
Ava

Ava

2707 likes

3 STEPS TO CHANGE YOUR PHYSIQUE
Let’s build that physique with three simple steps: 1.) stretches 2.) side crunches/kicks 3.) back workouts ⬆️ These are all things I’ve done to see results 🥰 ⬆️ #physiquegoals #physiquetips #physique #fitnesstips #fitnesscreator #fitnessjourney #fitnesslifestyle #fi
everythingtrin 🫦

everythingtrin 🫦

99 likes

Two mirror selfies of a woman in workout attire, illustrating a workout split for fat loss, with text overlay prompting to swipe.
A woman performing a lower body exercise, likely a deadlift or RDL, with a barbell in a gym, labeled 'Day 1: lower body'.
A woman taking a mirror selfie in a gym, showcasing her physique, with text overlay 'Day 2: upper body'.
Workout split for fat loss 💕
My 7-day workout split for fat loss! Day 1 & 4: lower body This workout split includes two lower body sessions per week! Focus on doing squats, hip thrusts, RDL’s, glute kickbacks, reverse hyperextension, deadlifts, etc. to gain the most muscle! I recommend doing the SAME workout for a m
Sophia Cepero

Sophia Cepero

747 likes

How to target Love Handles an Stomach
I’ve been trying to find out ways to actually hit my target area! I love my body but one thing I hate is the way I look when I put on a fitted dress. I don’t mind a little bit of stomach but I would love a smaller waist. I’ve been struggling with this since I was 17. I tried changing my diet goin
Jada Aycock

Jada Aycock

41 likes

“I’m a 90s Girl” - by Toys Play At Night Band
“I’m a 90s Girl” - by Toys Play At Night Band - Music Video It’s all about the nostalgia and childhood memories of the 90s! What fun the late 80s and 90s were toy shopping and playing video games! In this music video Theo is taking the lead and singing a song about her childhood in the 90s. Alon
toysplayatnight

toysplayatnight

1 like

Would you listen to a 19 years old advice?
I have been training since when I was 15 years old. I was dedicated into changing my life ( physically, mentally and spiritually) and now I am here to help other women who are ready to change their body and their lives. No it’s not genetics, I have worked so hard for everything that I have. So if y
Heldana Bekele

Heldana Bekele

1587 likes

Cover "Master of Puppets" by Metallica
#electricguitar #electricguitar🎸 #electricguitarcover
Artemis

Artemis

45 likes

8 WAYS TO INCREASE METABOLISM
How to Boost Your Metabolism & Burn More Calories! Losing 84 lbs taught me that metabolism isn't just about genetics—it's about your daily habits. Here's what I did (and what YOU can do) to keep my metabolism working for me: Strength training - More muscle = more calories burned
funkho

funkho

174 likes

What I wish I knew when I first got into fitness!
When I first got into health and fitness, it was because I was extremely insecure and wanted to lose weight ASAP. All the advice I had heard was to “eat less and move more”. And so I survived on as little as possible while being a 3 sport athlete AND exercising on my own on top of that. What
Sara Hobbes

Sara Hobbes

62 likes

Bucket list ideas
#lists #bucketlist #ideas #whattodo #fun
Vampire Kisses

Vampire Kisses

135 likes

Let me help you take the guesswork out of it! Lots of programs available on my app. Deets on my website 👏🏼 #fitnessjourney #fitnesstips #30sclub #fitnessover30 #bbfit @PTULA
BaileyB ✨

BaileyB ✨

4 likes

#gymtok #gymrat #gymmotivation #fyp #viral #cardio #stairmaster #selflovejourney #lupitah30 #hardwork #gymgirl #oversized #god #gimnasio #gimnasiomotivacion
Lupita Carrillo

Lupita Carrillo

0 likes

Read This If You’re Stuck Losing Weight
There’s a lot of lies out there about weight loss. As with most things in life, if it seems to good to be true… it probably is. Weight loss can be challenging, but it can also be simple if you stick with the basics. - Lift weights 2-5 days per week - Walk at least 8,000 steps per day - Ea
staci york 💛🍋

staci york 💛🍋

838 likes

Do you remember the Y2K Agenda? 🫶🌸✨
What do you remember about the millennium? #y2knostalgia #fyp #y2kcore💙 #foryoupage
vintagenostalgia777

vintagenostalgia777

971 likes

A man in a suit looks up, with text overlay: "How to Achieve so much in 30 days that it feels illegal..." The image has a dark, dramatic aesthetic and includes Lemon8 branding.
A ChatGPT conversation shows a user requesting a 30-day plan for mind, body, and spirit. ChatGPT responds with an introduction to a plan focused on discipline, self-respect, and lasting growth.
A ChatGPT screenshot outlines the "30-DAY MIND | BODY | SPIRIT CHALLENGE" with a weekly focus breakdown: Discipline, Resilience, Alignment, and Dominance for weeks 1 through 4 respectively.
30 Day Plan That Will Change Your Life
#chatgptprompts #lemon8challenge #upgradeyourlife DM me if you’d like to have the PDF version sent to you! 💪🏼
zacbetss

zacbetss

3 likes

The real reason your body isn’t changing.
Cardio burns calories. Lifting builds shape. Do both if you want a toned, defined body 🍑💪 #glutegrowth #fitnessforwomen #skinnyfatjourney #metabolismfacts #gymtok
growwithdulce

growwithdulce

3 likes

Metallica Master of Puppets Guitar
Metallica #guitar #musicrecommendation #musicoflemon8 #metallica
VallieDuncanMusic

VallieDuncanMusic

84 likes

**If you’re a short guy, stop doing these 3 things when cutting. 👑**
A lot of shorter guys struggle getting lean not because they're not working hard... But because they're making fat loss way harder than it needs to be. **1️⃣ Dropping calories too low** The second most guys decide to cut, they slash calories into the ground. The result? ❌ Con
AwolMuscle

AwolMuscle

0 likes

CHANGING MY LIFE!!!
- my phone isn’t in my room when I wake up or go to sleep - ⁠I stay away from it as many hours as I can before bed/ when I wake up - ⁠I have my goal cards & inspiring statements/ quotes by my bedside so it’s the first thing I see when I wake up - ⁠I have a paper/ pen next to it so if I get
Jenny ☀️

Jenny ☀️

2 likes

master of puppets!
my first e guitar post so dont judge!! #electricguitar #guitar #guitarcover #shadowmilkdookie #guitarriff
mis0s0up

mis0s0up

75 likes

A woman with glasses and a black top smiles at the camera on an outdoor path. Text overlay reads 'Weightloss Update -80lbs', indicating her progress on her weight loss journey.
A four-panel collage shows a woman's weight loss transformation through mirror selfies. The top row shows side profiles, and the bottom row shows front views, highlighting her progress in different outfits.
A three-panel image displays a woman's side profile at different weights: 250 lbs, 200 lbs, and 175 lbs. She wears a grey t-shirt and black leggings, showcasing her significant weight loss progress.
Weightloss update! 80lbs down! ✨
Wow! What a journey, October of 2023 I decided it was time for a change, since then I’ve been determined to lose weight and become healthier. Every day since I’ve done everything in my power to be 1% better each day. All while maintaining my mental health and body healthy. It’s been 382 days, they
Paola Hernández

Paola Hernández

1266 likes

🚨 THEY TRIED TO SILENCE THE VOICES OF THE REAL
🔥 PART 1 OF A LEGENDARY NIGHT IN YONKERS 🔥 🌐 OFFICIAL LINKS: https://megastar-brand-shop.fourthwall.com/ https://megastar-brand.kit.com/28e2621f4b Last night was DIFFERENT. This wasn’t just another performance — this was one of them nights people gonna talk about for a long time. The spirit
ATHUGBRS

ATHUGBRS

2 likes

Weight Loss Tips Every Woman Needs to Know 💖✨
💡 Losing weight isn’t about quick fixes—it’s about sustainable, smart habits that fit your lifestyle! 💕 If you’ve been struggling, here are some game-changing tips every woman should know: ✔️ Eat enough protein & fiber to stay full & satisfied 🍳🥑 ✔️ Strength train instead of only doing
Caroline 🫶🏼

Caroline 🫶🏼

46 likes

3 tips to keep your workouts interesting
I will be honest…..I get bored in the gym REALLY easily. If I’m doing the same routine over and over, I lose motivation fast. But that is why I’ve figured out a few ways to keep things interesting without sacrificing my results: 1. Progressive overload with variety I’ll switch up tempo,
Ks_fit_life

Ks_fit_life

37 likes

Summer Bucket List Ideas PT. 10
#summerbucketlist #thingstodothissummerwithfriends #summer #teanagesummer #Summerbucketlistideas
Aliya Williams

Aliya Williams

15 likes

How my workouts are changing due to pregnancy 🥰
With a little personal training under my belt and ChatGPT help, I’ve created a simple workout and nutrition guide to help me stay on track with my fitness goals while also growing a beautiful healthy baby ❣️ Maybe these can help you too! #pregnancyworkout #pregnancyworkouttips #pregnanc
LC

LC

8 likes

See more