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<P style="TEXT-ALIGN: center" class=HStyle0><SPAN style="FONT-FAMILY: Gulim">3월 11일 일기 </SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">시작체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">158cm/ 60.9kg </SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">이달의 희망체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">52kg</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 131px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" bgColor=#fbcde4 height=17 vAlign=middle width=76>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">현재체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">52.3kg </SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 136px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" bgColor=#fac6e0 height=17 vAlign=middle width=106 colSpan=2>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">최종 희망체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">48kg</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">오늘의 다이어트 식단 -1,245kcal</SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 396px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" bgColor=#ccffcc height=17 vAlign=middle width=200 colSpan=4>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">오늘의 운동</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[아침]</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">7:30</SPAN></P>
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<P>바나나1개+저지방우유200ml 갈은거 1컵</P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">근력운동</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">(시간/갯수)</SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 312px; PADDING-RIGHT: 1.4pt; HEIGHT: 24px; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=17 vAlign=middle width=125 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">①팻번다이어트댄스35분(gx)</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 312px; PADDING-RIGHT: 1.4pt; HEIGHT: 24px; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=22 vAlign=middle width=125 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">②스트레칭40분(gx)</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 312px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=21 vAlign=middle width=125 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">③상체근력기구운동20분(팔,가슴,복부)</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">간식 :마테차2잔,하루견과1봉</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">④</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[점심]12:00</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">※양 잘못계산해서 목표칼로리보다 45칼로리정도 초과함</SPAN></P>
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<P> </P></TD>
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<P>연두부1팩</P>
<P>생양파 반개</P>
<P>떡갈비130g</P>
<P>배 280g</P>
<P>마른김 5장</P>
<P>키스틱소시지 60g</P>
<P>귤1개</P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">유산소운동</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">(시간/갯수)</SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 312px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=17 vAlign=middle width=125 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">①</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 312px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=21 vAlign=middle width=125 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">②</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 312px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=21 vAlign=middle width=125 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">③</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 169px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=17 vAlign=middle width=98>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">간식:레몬디톡스식이섬유1개,마테차2잔</SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 312px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=17 vAlign=middle width=125 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">④</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 131px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" bgColor=#fdfdbc height=115 vAlign=middle rowSpan=4 width=76>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[저녁]</SPAN></P>
<P class=HStyle0>21:30</P></TD>
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<P>쿠키앤크림단백질쉐이크25g</P>
<P>계란흰자3개</P>
<P> </P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 136px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" bgColor=#d6d6d6 height=38 vAlign=middle width=155 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">①올바른식단 (30점)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">점 </SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 136px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" bgColor=#d6d6d6 height=38 vAlign=middle width=155 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">②미션을 완수(20점)</SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 180px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=38 vAlign=middle width=46>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">점</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 169px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=21 vAlign=middle width=98>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">간식:블랙원두커피캔 1개</SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 136px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" bgColor=#d6d6d6 height=38 vAlign=middle rowSpan=2 width=155 colSpan=3>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">③숙제를 하셨음(30점)</SPAN></P></TD>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 180px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=38 vAlign=middle rowSpan=2 width=46>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">점</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: rgb(0,0,0) 0.4pt solid; BORDER-LEFT: rgb(0,0,0) 0.4pt solid; PADDING-BOTTOM: 1.4pt; PADDING-LEFT: 1.4pt; WIDTH: 169px; PADDING-RIGHT: 1.4pt; BORDER-TOP: rgb(0,0,0) 0.4pt solid; BORDER-RIGHT: rgb(0,0,0) 0.4pt solid; PADDING-TOP: 1.4pt" height=17 vAlign=middle width=98>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">물의양; 3리터</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[야식/음주]</SPAN></P></TD>
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<P class=HStyle0></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">④숙제 말고 운동을</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">30분정도 하셨음 (20점)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">점</SPAN></P></TD></TR>
<TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">함께 나누어요^^ (살아가는 이야기, 계획. 반성. 등)</SPAN></P></TD></TR>
<TR>
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<P>책(평생살안찌는 몸만들기-23일체질성형프로젝트 책의 내용임을 밝힙니다)</P>
<P style="TEXT-ALIGN: center"> </P>
<P style="TEXT-ALIGN: center"><img src="https://t1.daumcdn.net/cfile/cafe/216B624C54FE35C726" class="txc-image" style="FLOAT: none; CLEAR: none" actualwidth="681" data-filename="제목 없음.png" exif="{}" border="0" hspace="1" vspace="1" width="681" id="A_216B624C54FE35C7263840"/></P>
<P style="TEXT-ALIGN: center"></P>
<P style="TEXT-ALIGN: center"> </P>
<P style="TEXT-ALIGN: left">아래는 책에서 제시한 구체적인 식단인데,뭐 이렇게까지 맞추지는 않을거임.그냥 반찬 참고 어느정도만.</P>
<P style="TEXT-ALIGN: left"><img src="https://t1.daumcdn.net/cfile/cafe/2668D83B54F79C9A1C" class="txc-image" style="FLOAT: none; CLEAR: none" actualwidth="350" data-filename="제목 없음2.jpg" exif="{}" border="0" hspace="1" vspace="1" width="350" id="A_2668D83B54F79C9A1C3D8D"/></P>
<P style="TEXT-ALIGN: left"></P>
<P> </P>
<P>실제-식이요법 7일차</P>
<P>월요일에 처음해봤던 팻번다이어트댄스</P>
<P> </P>
<P>이댄스의 좋은점은 일반적인 댄스는 동작이 외울게 많고 어렵다보니</P>
<P>남들하고 다같이 하기에도 부끄럽고 잘 못따라해서 금방 그만두는경우가 많은데</P>
<P>이건 단순하고 쉬운동작의 반복이라 그런면이 없다는거고,</P>
<P> </P>
<P>안좋은점은 동작자체는 단순하고 따라하기 쉬우나 30분 내내 조금도 안쉬고 내내 뛰어다니게 만들기</P>
<P>때문에 정말 힘들다는거다.음악이 빠르고 하니 신나고 금방이라도 지방이 탈거같은 느낌은</P>
<P>있는데 체력저질인 사람들은 정말 힘들거같다는 느낌.</P>
<P>하지만 원래 춤하고는 거리가 멀어서 댄스다이어트 별로 안좋아하는 나에게도 이 댄스는 괜찮았다.</P>
<P>힘들긴하지만 이정도 안힘든 운동이 어디있으랴.</P>
<P> </P>
<P>이센터는 다른센터에 비해 참 특이한게 있다.</P>
<P>여기가 첫타임은 관장님이 직접하는 스트레칭,복부운동,바디펌프같은 근력류운동이고</P>
<P>두번째 타임은 여자강사님이 하는 댄스필라테스와 팻번다이어트댄스인데 첫타임은 남자들도 꽤 많이 들어오는데</P>
<P>두번째 타임은 다른곳을 다녀봤을때 남자들은 전멸인 경우가 많았다.있어봤자 1~2명?</P>
<P>그런데 여기는 2번째 타임도 들어오는사람이 평균 15~20명이면 남자가 5~8명정도 차지하더군</P>
<P>gx값을 따로 내는게 아니라 헬스요금을 지불한 사람에게는 gx가 서비스 개념이라 뽕뽑을려고(?)남자들도</P>
<P>들어오는건가 싶기도 한데,하여튼 이런운동에 남자회원들 이렇게 많이 들어오는건 첨이라 좀 불편하기도 했다.</P>
<P> </P>
<P>내가 잠시 홀딩시켜놓은 플라잉요가만 해도 한타임 수강생 20명중 남자들이 1~2명정도니 말이다</P>
<P>하긴 이런운동이 여자들만의 운동이라고 생각하는건 편견이니까 머라할순 없지</P>
<P> </P>
<P>글고보니 근육돼지인 우리남편도 요가같은거 좀 하면 좋겠는데 창피하다고 절대 안할려고 한다.</P>
<P>근력운동할때 유연성이 있으면 덜다친다고 말해도 말이다.</P></TD></TR></TBODY></TABLE>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: rgb(0,0,0); FONT-SIZE: 13px" align=left>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: rgb(0,0,0); FONT-SIZE: 13px" align=left><BR>
<P style="TEXT-ALIGN: left"><FONT color=#d5d5d5>ⓒ 2013 - 다이어터들의 성지- 다음카페<SPAN style="FONT-FAMILY: Dotum,돋움"> </SPAN></FONT><FONT color=#bdbdbd><SPAN style="FONT-FAMILY: Dotum,돋움">'성공 다이어트 / 비만과의 전쟁' </SPAN></FONT><A href="http://cafe.daum.net/slim"><FONT color=#bdbdbd><U><SPAN style="FONT-FAMILY: Dotum,돋움">http://cafe.daum.net/slim</SPAN></U></FONT></A><FONT color=#d5d5d5><FONT color=#bdbdbd> </FONT>이 글쓴이 </FONT></P><!-- end clix_content --></DIV>
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4번/미니도라미/2015.03.11(수)/23일 체질성형 20일-식이요법7일차
미니도라미
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15.03.11 23:04
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북마크 번역하기 공유하기 기능 더보기
다음검색
첫댓글 전 그런거 좋은데..ㅋㅋ 쉬지않고 막뛰는거..ㅎㅎ팻번댄스?오.. 땡기는데요..ㅋㅋㅋㅋ
일본에는 댄스나 요가 수업에 남자들 제법 있어요~~~
다들 할배들이라 남자로 안보이고....ㅎㅎ
원래 엘빅 같은게 남자한테 좋은 운동이더라구요~~~
근데 미니님 식이 자리 잡은거 같아요????
어떠셔요~~~??
배가 덜 고프다던가...그런가요~~~??
ㅎㅎ
배는 확실히 서서히 늘려주는데다가 중간중간 공복에 물도 많이 마셔줘서 그런지 배고픔은 이제 별로 없어요.문제는..먹는게 꼭 배고파야 먹는건 아니잖아요 ㅋㅋ 배와 상관없이 입이 원하는경우가 많은거죠 ㅋ 지금은 그나마 단식한거 망칠까봐 식이요법기간동안 참아지는데 이게 끝나도 지속될지가 걱정이네요 ㅎㅎ