中文	English
所在城市：吉隆坡	Current city: Kuala Lumpur
天气：阴 26度	Weather: Cloudy 26'C
运动展示：慢跑	Exercise: Jog
注重部分 : 腿部	Focus: Feet

Just a quick update before my previous post sunk in, so I can copy the format our from previous post. I've been busy participating contests and weren't able to squeeze out time to do this fitness log. Today marked exactly 10 days from my fitness challenge ended. I did some assessment and glad that I am still losing weight, best part is I'm losing fat as well. I'm going to try to increase my training by next month onwards. Trust me, not April fool. March/April is usually my most challenging month as I practice abstain during these 6 weeks. Usually I'll gain weight, but this year I managed to maintain(still slimmer than pre-challenge) weight and surprisingly some body fat has been reduced. Over the weekend, I will redesign my next month whole month challenge. Those who interested, feel free to follow. For now, I will just have to continue to control my food intake to avoid being too fat, if not I'm the one whose going to suffer when the actual challenge is taking place.

先迅速跟大家讲解一下为什么又来发运动贴子。原因是上次最后一次奥林匹克日记已经是7天前的事了。所以今天趁着贴子还没沉下去时快快把格式抄一份过来。虽然跟上次十天瘦身挑战已经又过了十天，但是我很高兴我的体重又开始下降了。最值得庆祝是体脂也下降了少许。由于三/四月这段期间我都是斋戒中，肉类蛋白质吸收比较少，所以特别容易胖。这次搞的十天瘦身算是很有效。今年斋戒期间不但没有胖，整体来说还是瘦了。从下个月开始，我将会增加体重运动来让自己更结实强壮。这个周末我会开始设计下次挑战的时间表。倒是如果有兴趣的可以一同做。至于我，现在就靠食物控制，来控制体重。如果我稍微不注意，胖了下去就麻烦了。

运动 Workout

Let's cut the crap short. I try to keep my running within 1 hour. As long I start sweating like a pig, then I'll stop running to avoid making myself too tired. For now, I'm still on honeymoon taking my time enjoying life. April fool, I'll be like a fool doing high reps exercises.

别的不说，我们迅速进入主题。我目前都会尽量做短跑。通常一小时里面我开始流汗流的很凶时我就会停下来不让自己过于疲劳。我发现我现在还好像在度蜜月享受人生。看吧，等愚人节那天我就会像个傻瓜跳来跳去做体重运动。

体格测量 Measurement

Current State 目前身体指数	Best record 最高纪录	Previous 上一次	Current 这一次
Weight 重量	69.0kg	70.7kg	70.0kg
Fat 体脂	21.5%	23.4%	22.1%
Water 水份	53.9%	52.6%	53.5%
Mass 肌肉	40.6%	39.7%	40.3%
Bone density 骨骼	14.9%	14.7%	14.8%
Metabolic rate 新陈代谢	2490kcal	2526kcal	2511kcal

If you have no idea what challenge I'm talking about, here's the link to my introduction post.
如果还没有读过我的自我挑战介绍贴可点击此

https://steemit.com/cn/@davidke20/day-13th-get-fit-challenge
https://steemit.com/cn/@davidke20/10-days-get-fit-challenge-accomplished-or
https://steemit.com/cn/@davidke20/9th-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/8th-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/7th-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/6th-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/5th-day-of-10-days-get-fit-challenge
https://steemit.com/dlive/@davidke20/5ae0a5e0-26dd-11e8-a42d-c94fa2de0c00
https://steemit.com/cn/@davidke20/3rd-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/2nd-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/1st-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/10days-get-fit-challenge-day-0