I used to play badminton 3 times a week but quit in August 2002 when my brother visited and than a friend came from Hong Kong. Finally after all the visits I didn’t feel like going anymore.
I started playing again in August very slowly building-up strength and stamina. Meanwhile I started hiking, stationary bike and working with weights on my bench. Recently started jumping rope too (100 jumps at about 120 jumps /min, rest 1 min., 100 jumps … for 20 to 30 minutes)
Well, I went from jeans size 40 to 35 in about 6 months. Shirt size XL to M and so on.
Play badminton 3 times a week for 2-3 hours.
Weather permitting I do tuff hikes in the local mountains (3-5 hours).
Stationary bike 30 minutes a few times a week.
Weights I go more for repititions than weight.
My resting heart beat is 44-48 beats/min. O yeah, I’m 44 BTW.
Looking into starting inline skating again as soon as the weather starts improving, from Tucheng to Taipei along the river.
1 slice whole wheat bread with olive oil, tomato paste and cheese. Small bowl muesli and cornflakes with skim milk in the morning. Green tea.
Snack 10:00 AM:
1 cup of coffee and 10 grams of dark chocolate and whole wheat cookie. Fruit.
Whole wheat sandwich with olive oli, tomato paste and cheese. Some veggies.
Snack 3:00 PM:
green tea, whole wheat cookies and/or 10 grams of dark chocolate or yogurt.
From the local restaurant, a lot of veggies (mixing many kind), tofu with a little fish or meat (preferably chicken breast, no skin), a little brown rice or mixed grains.
After badminton 9:00 PM:
I drink mostly water during the day. Once in a while a couple of beers or red wine. I don’t smoke, I used to though, one pack or more a day, but I quit 22 years ago
I’m also taking supplements, multivitamines and minerals, brewers yeast and lecithine.
Anyway, it works for me, lost a lot of fat already and am still going.
I didn’t check my BMI lately, so don’t know it.