{
  "block": 106142576,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "7091.154413 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-05-17T23:31:24",
  "trx_id": "7cb52bc1dc1eae2c8d9f715642f8be427343e8b1",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 105972206,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "4378.944008 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-05-12T00:54:45",
  "trx_id": "504ac397a682944e5281e81f4f66fbd559fc9133",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 105510249,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "7103.670169 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-04-25T22:53:30",
  "trx_id": "96548a33033b9a7f6bb0f1a47622c257bc476114",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 102849471,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "4420.490827 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-01-23T05:51:03",
  "trx_id": "ec27ed921c763df439f7e11f36820fbaf5df33bf",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 91295890,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "4584.710024 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2024-12-17T01:10:36",
  "trx_id": "b8de87bba84198c759f0f4a75c324b17aed4a4ca",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 79850113,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "4753.843556 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2023-11-13T16:53:57",
  "trx_id": "37157f66dd4b4c5891d62328db4a644a1d19b789",
  "trx_in_block": 8,
  "virtual_op": 0
}

{
  "block": 78346803,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "7691.122342 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2023-09-21T20:58:24",
  "trx_id": "e262ef822a5ea8ebdd6d1461e0b85af7361147b9",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 69112276,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "7912.803780 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2022-11-03T10:52:39",
  "trx_id": "5e2b9bc60d292f25771d71eb7da4c64713f06242",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 60808521,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "8133.337011 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2022-01-17T10:12:30",
  "trx_id": "e800626214846b1f5b91dbea10f71048a817751e",
  "trx_in_block": 50,
  "virtual_op": 0
}

{
  "block": 54606942,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "8317.105669 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2021-06-14T00:09:27",
  "trx_id": "2097d7eb175e1a693c869ad06839a8f2849abf3f",
  "trx_in_block": 5,
  "virtual_op": 0
}

{
  "block": 49354435,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "8504.527643 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-12-11T10:29:33",
  "trx_id": "c94669c717dc24d839d94d5dd3df3e72d2dcfb6c",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 49206000,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "1912.543513 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-12-06T04:06:54",
  "trx_id": "3623e1e9c67b6953b4b570caf31c98601e2635c5",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 49189533,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "8510.735497 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-12-05T14:07:45",
  "trx_id": "37f9f085e527da6f400b0ad35f977639324017a4",
  "trx_in_block": 5,
  "virtual_op": 0
}

{
  "block": 48256172,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "1920.017158 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-11-02T14:15:21",
  "trx_id": "b1299dbd69b8f796f5ed3d7dd66e80a544d595d6",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 43216234,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "8713.540856 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-05-09T05:03:15",
  "trx_id": "9a5a08e6beae5e0332a9a096f804c449f56c5ecd",
  "trx_in_block": 11,
  "virtual_op": 0
}

{
  "block": 43192213,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "1953.311140 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-05-08T08:33:21",
  "trx_id": "8c3d39d93e413c0ca15e53809dcd7c8142d77ee2",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 38761581,
  "op": [
    "comment",
    {
      "author": "steemitboard",
      "body": "Congratulations @dinhtran! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@dinhtran/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@dinhtran) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=dinhtran)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
      "json_metadata": "{\"image\":[\"https://steemitboard.com/img/notify.png\"]}",
      "parent_author": "dinhtran",
      "parent_permlink": "doing-sports-to-have-fun-and-be-healthy",
      "permlink": "steemitboard-notify-dinhtran-20191205t043217000z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2019-12-05T04:32:18",
  "trx_id": "1016effdd684ed4fdd5d805dd2a2936b07e67614",
  "trx_in_block": 6,
  "virtual_op": 0
}

{
  "block": 33680192,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "8905.242288 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2019-06-10T15:08:03",
  "trx_id": "1b05b1877e51aa07a28df9f9488d37dff1ea926b",
  "trx_in_block": 22,
  "virtual_op": 0
}

{
  "block": 28287715,
  "op": [
    "comment",
    {
      "author": "steemitboard",
      "body": "Congratulations @dinhtran! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@dinhtran/birthday1.png</td><td>1 Year on Steemit</td></tr></table>\n\n<sub>_[Click here to view your Board of Honor](https://steemitboard.com/@dinhtran)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/5jrq2c-steemitboard-saint-nicholas-day\"><img src=\"https://steemitimages.com/64x128/http://i.cubeupload.com/mGo2Zd.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/5jrq2c-steemitboard-saint-nicholas-day\">Saint Nicholas challenge for good boys and girls</a></td></tr></table>\n\n> Support [SteemitBoard's project](https://steemit.com/@steemitboard)! **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
      "json_metadata": "{\"image\":[\"https://steemitboard.com/img/notify.png\"]}",
      "parent_author": "dinhtran",
      "parent_permlink": "doing-sports-to-have-fun-and-be-healthy",
      "permlink": "steemitboard-notify-dinhtran-20181205t044256000z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-12-05T04:42:57",
  "trx_id": "cfe79877819c0d8817a840d87f6c76fbb0e0bad0",
  "trx_in_block": 7,
  "virtual_op": 0
}

{
  "block": 23426313,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "9104.399486 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-06-18T09:38:12",
  "trx_id": "8ac4b7b5d1302f85d74801f8e02e6a107f14cc60",
  "trx_in_block": 11,
  "virtual_op": 0
}

{
  "block": 21297475,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "29536.015289 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-04-05T09:56:09",
  "trx_id": "cb2d4aeb6dceba99efd986e6b89a6dfcb1cec6c1",
  "trx_in_block": 38,
  "virtual_op": 0
}

{
  "block": 20808182,
  "op": [
    "account_update",
    {
      "account": "dinhtran",
      "json_metadata": "{\"profile\":{\"profile_image\":\"https://i.imgur.com/HWOM2VW.png\",\"name\":\"STEEM FIT\"}}",
      "memo_key": "STM5cmfoQVXduGoXsmsXFZT12bFY3akM1VQwijpgnoLbdyvKk4eEB"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-19T09:24:45",
  "trx_id": "e461cc274e398d71f747b9e77da4d34bc2ac45a2",
  "trx_in_block": 15,
  "virtual_op": 0
}

{
  "block": 20713693,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "@@ -1,8 +1,170 @@\n+!%5BScreen Shot 2018-03-16 at 9.33.17.png%5D(https://steemitimages.com/DQmTy8s2ebqtP1u9JSjbXBomPnnFDhvcLjqezkcL2wkDy3c/Screen%2520Shot%25202018-03-16%2520at%25209.33.17.png)%0A\n **When y\n",
      "json_metadata": "{\"tags\":[\"life\",\"health\",\"lifestyle\",\"fitness\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\",\"image\":[\"https://steemitimages.com/DQmTy8s2ebqtP1u9JSjbXBomPnnFDhvcLjqezkcL2wkDy3c/Screen%20Shot%202018-03-16%20at%209.33.17.png\"]}",
      "parent_author": "",
      "parent_permlink": "life",
      "permlink": "doing-sports-to-have-fun-and-be-healthy",
      "title": "Doing Sports to Have Fun and Be Healthy"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T02:38:57",
  "trx_id": "5e0b6f660fd24f6a429cdae2f6cc0d919a9b3e1e",
  "trx_in_block": 33,
  "virtual_op": 0
}

{
  "block": 20713690,
  "op": [
    "comment",
    {
      "author": "tanvirkawser",
      "body": "💕 Sir, your 📮post is 👍good\nSir, please Follow me",
      "json_metadata": "{\"tags\":[\"life\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "dinhtran",
      "parent_permlink": "doing-sports-to-have-fun-and-be-healthy",
      "permlink": "re-dinhtran-doing-sports-to-have-fun-and-be-healthy-20180316t023842366z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T02:38:48",
  "trx_id": "7cfd1f82cc87365b561425193523e4065c2fdc82",
  "trx_in_block": 35,
  "virtual_op": 0
}

{
  "block": 20713678,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "doing-sports-to-have-fun-and-be-healthy",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T02:38:12",
  "trx_id": "404c2085b28ffe9c27a232d9327c697fc39128a0",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 20713678,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "**When you discuss anything about sports, what's the first thing that jumps in your mind? Is it the different types of sports you can choose from? Or maybe your favorite type of sport?**\n\nAnd when I ask that question, I'm not talking about a sport where you sit on the lounge with chips and dip to watch. I'm taking about a sport that you're willing to do for exercise and for physical fitness.\n\nBy and large, sports involve physical exercises that are typically done for some \"recreational\" fun, for example, vanity, stimulation, satisfaction, competition and so forth. It utilizes physical action which is the reason most health specialists view sports as one method for remaining fit and sound.\n\nIt can likewise be considered as one method for physical wellness. The main distinction is that sports and fitness are more disposed to the improvement of skills and your ability.\n\nThe very same as physical fitness, sports fitness is likewise fit for conditioning the body fats and to lower the weight. Due to a sports strenuous demand on your body, it is considered to be able to maintain a well-balanced lifestyle, which is an ideal way to stay in shape and maintain one person’s weight.\n\nIn sports, individuals ought to figure out how to value their well-being. Else, they can never bear the sort of vitality that is required when playing sports.\n\nIn this manner, for individuals who're into sports wellness, here are a few tips that you could use with a specific end goal to remain healthy, fit and be dynamic on whatever sports you need to seek after:\n\n## Warm Ups\nWhen you're starting any type of training or playing a sport, a warm up is needed so it doesn't put any strain on the body, which will also prevent muscle injuries etc.\n\n## Drink Plenty of Water\nPeople can survive days, or even months without any form a food. However, they can never survive at least 3-4 days without water.\nWater is, in reality, the most vital component required by the body. When one sweats, with no methods for renewing the lost liquids, will result in serious problems and eventually die.\n\nIn this manner, for individuals who are into strenuous activities and training, it is best to drink plenty of water.\n\nBe that as it may, for sports lovers, water may not be sufficient to replace the sort of liquid lost. Thus, it would be better to have a sports drink. Besides the liquid, sports drinks have extra essential requirements for a person who is into sports.\n\nSuch added extras you'll find within such sports drinks are usually sugars and electrolytes.\n\nElectrolytes are typically lost when anyone does strenuous physical sports or activities, and this must be replaced through sports drinks. Sugars, then again, are likewise required by the body when exercising to give more vitality and fuel the person needs so that the body can adapt to the requests of that particular activity.\n\n## Eat More Vegetables\nIndividuals who are into sports require more vegetables. This is on account of the body is wanting for more vitamins and mineral, so vegetables are a great source for this. Having said that, also fruits. It makes the body more grounded and more advantageous empowering it to adapt requests of the body when exercising.\n\n## Don't Forget About Calcium\nIndividuals who are into sports ought to have calcium in their eating routine. Calcium is the best thing to build strong bones. Not only this, but calcium also helps with many other things the body requires.\n\nSince the body is more active in sports which are then exposed to more resistance within, it is critical to have more strong bones. This will not only make you stronger and prevent fractures but will prevent diseases down the track such as osteoporosis.\n\nCalcium can be found in various vitamin and mineral supplements. They are additionally in foods such as sardines, tofu, dairy items as milk, cheese, yogurt, and so on.\n\nWithout a doubt, playing a sport is one extraordinary method for being physically fit. The best thing about it is that in sports, you get the chance to appreciate the best of both, being that you remain physically fit, remain in good shape and maintain your weight.",
      "json_metadata": "{\"tags\":[\"life\",\"health\",\"lifestyle\",\"fitness\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "life",
      "permlink": "doing-sports-to-have-fun-and-be-healthy",
      "title": "Doing Sports to Have Fun and Be Healthy"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T02:38:12",
  "trx_id": "404c2085b28ffe9c27a232d9327c697fc39128a0",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 20713254,
  "op": [
    "account_update",
    {
      "account": "dinhtran",
      "json_metadata": "{\"profile\":{\"profile_image\":\"https://i.imgur.com/HWOM2VW.png\",\"cover_image\":\"https://serving.photos.photobox.com/53818753e9672a8dee99e11b5ebf0aeffbbaed3c3d73ca0754d54e98ba34ee379732d1cd.jpg\",\"name\":\"STEEM FIT\"}}",
      "memo_key": "STM5cmfoQVXduGoXsmsXFZT12bFY3akM1VQwijpgnoLbdyvKk4eEB"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T02:16:57",
  "trx_id": "49722c47fe2c358dd8176b06471fd2e2db2a4b85",
  "trx_in_block": 14,
  "virtual_op": 0
}

{
  "block": 20712522,
  "op": [
    "account_update",
    {
      "account": "dinhtran",
      "json_metadata": "{\"profile\":{\"profile_image\":\"https://i.imgur.com/HWOM2VW.png\"}}",
      "memo_key": "STM5cmfoQVXduGoXsmsXFZT12bFY3akM1VQwijpgnoLbdyvKk4eEB"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T01:40:21",
  "trx_id": "842f70b3c429a9e36fbbbedc2b866fc7566a2513",
  "trx_in_block": 49,
  "virtual_op": 0
}

{
  "block": 20712233,
  "op": [
    "claim_reward_balance",
    {
      "account": "dinhtran",
      "reward_sbd": "0.028 SBD",
      "reward_steem": "0.000 STEEM",
      "reward_vests": "26.539254 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T01:25:54",
  "trx_id": "42b188aa22e0d2c52deef0ca246c8b52c5d7bcd6",
  "trx_in_block": 16,
  "virtual_op": 0
}

{
  "block": 20711521,
  "op": [
    "vote",
    {
      "author": "funkeolotu",
      "permlink": "my-skin-under-your-shoes",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:50:18",
  "trx_id": "a3100b62c8e55d69a26b736ef08d693c261eaabf",
  "trx_in_block": 40,
  "virtual_op": 0
}

{
  "block": 20711503,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"funkeolotu\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:49:24",
  "trx_id": "30031f691cd8b9dba0eb4c978fc2d89caa618664",
  "trx_in_block": 21,
  "virtual_op": 0
}

{
  "block": 20711498,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "@@ -5280,17 +5280,16 @@\n ght.%0A%0A**\n- \n Take a l\n@@ -5312,17 +5312,16 @@\n ivities:\n- \n **%0A%0A## S\n",
      "json_metadata": "{\"tags\":[\"fitness\",\"life\",\"health\",\"lifestyle\"],\"image\":[\"https://steemitimages.com/DQmWGdN3nLCJgmYvxZ9Y3s66YP5TyGKdrY2WvyjTSW5GRNT/Screenshot%20at%20Mar%2015%2018-23-25.png\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "fitness",
      "permlink": "making-your-fitness-training-fun",
      "title": "Making Your Fitness Training Fun"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:49:09",
  "trx_id": "46f3cef66701852cab8d462268f11a170ca019f6",
  "trx_in_block": 11,
  "virtual_op": 0
}

{
  "block": 20711485,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "@@ -5320,16 +5320,17 @@\n : **%0A%0A##\n+ \n Squats%0AD\n",
      "json_metadata": "{\"tags\":[\"fitness\",\"life\",\"health\",\"lifestyle\"],\"image\":[\"https://steemitimages.com/DQmWGdN3nLCJgmYvxZ9Y3s66YP5TyGKdrY2WvyjTSW5GRNT/Screenshot%20at%20Mar%2015%2018-23-25.png\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "fitness",
      "permlink": "making-your-fitness-training-fun",
      "title": "Making Your Fitness Training Fun"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:48:30",
  "trx_id": "228026c9a2b287ddc119dd6a3df51f2defe90f30",
  "trx_in_block": 27,
  "virtual_op": 0
}

{
  "block": 20711472,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "@@ -3778,16 +3778,17 @@\n ive.%0A%0A##\n+ \n Free Exe\n@@ -5280,16 +5280,17 @@\n ght.%0A%0A**\n+ \n Take a l\n@@ -5317,16 +5317,16 @@\n ies: **%0A\n-\n %0A##Squat\n@@ -5684,16 +5684,17 @@\n lts.%0A%0A##\n+ \n Incline \n@@ -5957,16 +5957,17 @@\n nue.%0A%0A##\n+ \n Pull Ups\n@@ -6212,16 +6212,17 @@\n ive.%0A%0A##\n+ \n Lunges%0AT\n@@ -6486,18 +6486,19 @@\n unges.%0A%0A\n-\n ##\n+ \n Step Ups\n",
      "json_metadata": "{\"tags\":[\"fitness\",\"life\",\"health\",\"lifestyle\"],\"image\":[\"https://steemitimages.com/DQmWGdN3nLCJgmYvxZ9Y3s66YP5TyGKdrY2WvyjTSW5GRNT/Screenshot%20at%20Mar%2015%2018-23-25.png\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "fitness",
      "permlink": "making-your-fitness-training-fun",
      "title": "Making Your Fitness Training Fun"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:47:48",
  "trx_id": "cfbc80d639089213b29958a66c105bcf72757997",
  "trx_in_block": 24,
  "virtual_op": 0
}

{
  "block": 20711438,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "Thank you!",
      "json_metadata": "{\"tags\":[\"fitness\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "funkeolotu",
      "parent_permlink": "re-dinhtran-2018315t123127700z",
      "permlink": "re-funkeolotu-re-dinhtran-2018315t123127700z-20180316t004603714z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:46:06",
  "trx_id": "851cfadbb8b1a833df67af31a5d4a76f9ff1840b",
  "trx_in_block": 20,
  "virtual_op": 0
}

{
  "block": 20711430,
  "op": [
    "vote",
    {
      "author": "funkeolotu",
      "permlink": "re-dinhtran-2018315t123127700z",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:45:42",
  "trx_id": "a6ebb4762e0ab8c4e5afd620383e3c3079a02aeb",
  "trx_in_block": 17,
  "virtual_op": 0
}

{
  "block": 20711426,
  "op": [
    "vote",
    {
      "author": "millibot",
      "permlink": "re-making-your-fitness-training-fun-20180315t113021",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-16T00:45:30",
  "trx_id": "1ab2cce2de4304484359b7e9d210085c2ac919db",
  "trx_in_block": 19,
  "virtual_op": 0
}

{
  "block": 20699819,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "making-your-fitness-training-fun",
      "voter": "moby-dick",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T15:04:39",
  "trx_id": "3aa831b2ea8c0e9a623a2c22043cc459d78a6a7b",
  "trx_in_block": 52,
  "virtual_op": 0
}

{
  "block": 20699607,
  "op": [
    "author_reward",
    {
      "author": "dinhtran",
      "permlink": "becoming-fit-by-exercising",
      "sbd_payout": "0.028 SBD",
      "steem_payout": "0.000 STEEM",
      "vesting_payout": "26.539254 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T14:54:06",
  "trx_id": "0000000000000000000000000000000000000000",
  "trx_in_block": 4294967295,
  "virtual_op": 7
}

{
  "block": 20698570,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "making-your-fitness-training-fun",
      "voter": "sensation",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T14:02:03",
  "trx_id": "7cce4d2bd2b4d24a64cfb418bc5e8520e0f9c9a1",
  "trx_in_block": 12,
  "virtual_op": 0
}

{
  "block": 20695566,
  "op": [
    "comment",
    {
      "author": "funkeolotu",
      "body": "Thank you for this! \n\nI've started following you because I see that you post a lot of fitness stuff and I need those in my life right now",
      "json_metadata": "{\"tags\":[\"fitness\",\"life\",\"health\",\"lifestyle\"],\"app\":\"esteem/1.5.1\",\"format\":\"markdown+html\",\"community\":\"esteem\"}",
      "parent_author": "dinhtran",
      "parent_permlink": "making-your-fitness-training-fun",
      "permlink": "re-dinhtran-2018315t123127700z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T11:31:30",
  "trx_id": "587b9b0f763df74044dd65e6bc78f963f7585d00",
  "trx_in_block": 40,
  "virtual_op": 0
}

{
  "block": 20695545,
  "op": [
    "comment",
    {
      "author": "millibot",
      "body": "This post has been upvoted for free by @millibot with 5%! \n Get better upvotes by bidding on me.",
      "json_metadata": "",
      "parent_author": "dinhtran",
      "parent_permlink": "making-your-fitness-training-fun",
      "permlink": "re-making-your-fitness-training-fun-20180315t113021",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T11:30:27",
  "trx_id": "26decf1e74784ee9c8d65fbcab2e41090532d3f4",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 20695543,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "making-your-fitness-training-fun",
      "voter": "millibot",
      "weight": 500
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T11:30:21",
  "trx_id": "657733f8ed6b85fb53c91f37a744636c7a5f3d86",
  "trx_in_block": 14,
  "virtual_op": 0
}

{
  "block": 20695541,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "making-your-fitness-training-fun",
      "voter": "funkeolotu",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T11:30:15",
  "trx_id": "1ce1990cc04d659b0ac44162f805f3c073ffdb17",
  "trx_in_block": 9,
  "virtual_op": 0
}

{
  "block": 20695524,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "making-your-fitness-training-fun",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T11:29:24",
  "trx_id": "2373843e94650248073f4a669686601763cc4afd",
  "trx_in_block": 18,
  "virtual_op": 0
}

{
  "block": 20695524,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "![Screenshot at Mar 15 18-23-25.png](https://steemitimages.com/DQmWGdN3nLCJgmYvxZ9Y3s66YP5TyGKdrY2WvyjTSW5GRNT/Screenshot%20at%20Mar%2015%2018-23-25.png)\n\n**Asking somebody to exercise with you can sometimes be hard as most of the time they'll simply say 'no' it's boring and I can't be bothered.**\n\nPerhaps you'll consider that working out is, boring and also exhausting. Who wouldn't prefer to do fun things than investing energy at the gym doing some exhausting exercises?\n\nNonetheless, you need to consider that a lot of people are enduring the same exhausting exercise routines as a result of the doctor telling them as they might be overweight etc. Having said that, you do have to remain in good shape in order to live a long life within any preventable diseases.\n\nAt the end of the day, you and you alone are responsible for keeping your health and well-being. This is the reason you need to do fitness exercises with a specific end goal to keep your body in top working condition.\n\nNeglecting to do as such will bring about a disease-ridden life where you and your family will endure. Thus, while you're still not encountering medical conditions due to being overweight, for example, diabetes and heart disease, you need to begin doing fitness exercise so as to keep your body healthy and in addition to give you the advantage of having an extraordinary looking body that you can flaunt amid summers at the beach. Wouldn't you like to do this?\nBe that as it may, doing the same workouts day in day out with the same routines can be boring and make you lose motivation easily.\n\nWell, you don't have to feel like this, as there is a considerable amount of fitness exercises that you can do to make exercise more fun. There are fun exercises that you can do where you can appreciate and in the meantime, give you an incredible quality fitness exercise involvement.\n\nAs a matter of first importance, a great many people consider that exercises are just restricted at the gym. In any case, you need to consider thinking outside of the box and begin being imaginative.\n\nLook at all the sports out there which can keep you fit and have fun at the same time. For example, there's tennis, baseball, surfing, swimming, hockey, and so much more. These are a fun game that can give you extraordinary quality fitness and at the same time give you huge enjoyment.\n\nFor instance, playing tennis, there are a considerable amount of tennis schools accessible that can show you how to play. You can even incorporate your family in this fun activity and every one of you can have a ton of fun while in the meantime, becoming more fit and healthy.\n\nSome people don't like sport, okay, I understand. But you ought to give it a try as you have nothing to lose and everything to gain. If I cannot convince you, there are tons of other great types of fun that'll keep you in good shape.\n\nFor example, consider dancing. You can attempt and select different types of dancing classes. A lot of people don't know how to dance or they might even believe that it's simple, you need to consider that it's definitely not. Dancing can be very hard but very fun at the same time. It requires you to move fast, sometimes run, walk and even at times jump. So, moving around a dance floor is a great workout all in one.\n\nThese are only a very small portion of the ideas I've given you how to make a workout fun and more pleasant. There are still a considerable amount of exercises out there that you can accomplish for entertainment only and in the meantime, give you a good workout.\n\nThere are hip twirling exercises, there are climbing and outdoors exercises, roller skating, there is bush walks and hiking's and significantly much more. You should simply discover one that interests you and be imaginative.\n\n##Free Exercises to Become Fitter\nAn ever-increasing number of individuals are presently sensitive to their fitness needs. Regardless of whether it's an indoor or outdoor activity, they'll dependably want to remain physically fit.\n\nOutside activities are additionally famous these days.\n\n**Like indoor activities, you can get a considerable measure of advantages like:**\n• Little hardware such as exercise machines is required so as to have a decent exercise, however there are many exercises that can be performed without any of these types of equipment whatsoever.\n• No more repulsive individuals or gyms that are swarmed to large amounts of people.\n• No need to drive to get there every day, then drive home once it's done. And then do this day in day out.\n• You can appreciate the outside air and the environment.\n• Doesn't require you to dress up to look the place within the gym, or even makeup to look good.\n• You get a great deal of daylight which these days for some is hard to get. Which is a great source vitamin D.\n• You can work out at whatever time and any place you want. No deadlines and gym classes to be at.\n\nThe above list is only a small portion of the purposes behind favoring outdoor exercises. Keeping in mind there are many different things to consider.\n\nThere are seven top outdoor works out. I'm going to list some great workouts you can do outside without having the need for a gym. All these can be done without any additional weights and only using your own body weight.\n\n**Take a look at these activities: **\n\n##Squats\nDoing squats the correct way can give you huge amounts of power. Its adequacy has been lost because of poor form, ill-advised direction, and being basically slack.\n\nYou can do varieties like one leg, standing, heap, wide-position, and overhead squat. By doing repetitions, you can feel your legs getting drained which implies it's producing its results.\n\n##Incline Sprint\nAttempt this activity if you can do a 100-meter sprint without any incline. If you can, then try to sprint uphill for a least 100 meters. This is done by running fast. Locate a fair slope and run quick. At that point walk directly down. Simply continue.\n\n##Pull Ups\nUse a tree limb or any play area hardware that permits you to pull yourself up. You can rehash this activity the same number of times as you like. This is a great free workout that uses your own body weight. Done correctly is very effective.\n\n##Lunges\nThis sort of activity ought to be done in a perfect form so that all your leg muscles, and additionally your butt muscles will work with each movement. You can likewise incorporate a few varieties like standing lunges, elective, lifted, strolling, and back lunges.\n\n##Step Ups\nIn the event that you do this activity appropriately, then you're doing an excellent exercise. A seat will do as your exercise machine, and basically, all that needs to be done is step up and then down over and over again.\n\nSimply ensure that your head is up in all circumstances and your back is in a straight position. This is additionally an extraordinary cardio work out.\n\nDoing outside activities the correct way isn’t so hard, yet the advantages you can get can be entirely obvious. There are many to do and they’re fun at the same time without costing a dime.",
      "json_metadata": "{\"tags\":[\"fitness\",\"life\",\"health\",\"lifestyle\"],\"image\":[\"https://steemitimages.com/DQmWGdN3nLCJgmYvxZ9Y3s66YP5TyGKdrY2WvyjTSW5GRNT/Screenshot%20at%20Mar%2015%2018-23-25.png\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "fitness",
      "permlink": "making-your-fitness-training-fun",
      "title": "Making Your Fitness Training Fun"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T11:29:24",
  "trx_id": "2373843e94650248073f4a669686601763cc4afd",
  "trx_in_block": 18,
  "virtual_op": 0
}

{
  "block": 20695360,
  "op": [
    "vote",
    {
      "author": "me-tarzan",
      "permlink": "daily-bitcoin-steem-trading-systems-research-update-march-15-2018",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-15T11:21:12",
  "trx_id": "779e103cc8125563d1b9aabc2199f49103e8ff4b",
  "trx_in_block": 30,
  "virtual_op": 0
}

{
  "block": 20613972,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"donkeypong\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T15:26:42",
  "trx_id": "e14f317cd5a9c76b1b0651c7faf43a1942655811",
  "trx_in_block": 33,
  "virtual_op": 0
}

{
  "block": 20612342,
  "op": [
    "account_update",
    {
      "account": "dinhtran",
      "json_metadata": "{\"profile\":{\"profile_image\":\"https://etoro-cdn.etorostatic.com/avatars/150X150/9245875/2.jpg\"}}",
      "memo_key": "STM5cmfoQVXduGoXsmsXFZT12bFY3akM1VQwijpgnoLbdyvKk4eEB"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T14:05:06",
  "trx_id": "c4716af7b50316cc881539d5a06cf7b8c7dd3e6a",
  "trx_in_block": 40,
  "virtual_op": 0
}

{
  "block": 20612191,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"jamesc\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:57:33",
  "trx_id": "193777525fa8e0a186751c53cd04ad026daad57f",
  "trx_in_block": 30,
  "virtual_op": 0
}

{
  "block": 20612129,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"ranchorelaxo\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:54:27",
  "trx_id": "e815bfb7f714ae8da40162c10b66ab308d647249",
  "trx_in_block": 29,
  "virtual_op": 0
}

{
  "block": 20611954,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "becoming-stronger-by-building-muscles",
      "voter": "theloresiobhan",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:45:39",
  "trx_id": "350664b8613e1f9bc1aff35e4850009bafdfa480",
  "trx_in_block": 41,
  "virtual_op": 0
}

{
  "block": 20611709,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"tecnosgirl\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:33:24",
  "trx_id": "8f0f49770041400289d9950a785b2137fcefe79b",
  "trx_in_block": 9,
  "virtual_op": 0
}

{
  "block": 20611704,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"alexpmorris\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:33:09",
  "trx_id": "7699406b4a828686e4f6c42b59bd718c06a14b99",
  "trx_in_block": 20,
  "virtual_op": 0
}

{
  "block": 20611670,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"buildawhale\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:31:27",
  "trx_id": "4dd4cca9b98cdcbfa9b0d801299d3d6b0cf8d20a",
  "trx_in_block": 22,
  "virtual_op": 0
}

{
  "block": 20611641,
  "op": [
    "vote",
    {
      "author": "oscurity",
      "permlink": "ilustracion-nocturna-rana-colorida-fumadora",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:30:00",
  "trx_id": "8eafad7e655ee3ba03081eb13623c40e2b699d10",
  "trx_in_block": 8,
  "virtual_op": 0
}

{
  "block": 20611638,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"oscurity\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:29:51",
  "trx_id": "1748bd6b2c55426a948e075f5166bfde8c7ba674",
  "trx_in_block": 25,
  "virtual_op": 0
}

{
  "block": 20611589,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"moby-dick\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T13:27:24",
  "trx_id": "14bbb19b62412daee791b17a6c0572726013be27",
  "trx_in_block": 5,
  "virtual_op": 0
}

{
  "block": 20599979,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "becoming-stronger-by-building-muscles",
      "voter": "moby-dick",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T03:46:09",
  "trx_id": "87f48eb83c185018e08a48b1301e4065b4874e22",
  "trx_in_block": 8,
  "virtual_op": 0
}

{
  "block": 20599340,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "becoming-stronger-by-building-muscles",
      "voter": "oscurity",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T03:14:09",
  "trx_id": "faca83351b3dd78c90e2a06a98179eafa50efdf6",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 20599328,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "becoming-stronger-by-building-muscles",
      "voter": "nikystone",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T03:13:33",
  "trx_id": "511cec2ed2d0e698ff34516e7a1969a55ac8859e",
  "trx_in_block": 7,
  "virtual_op": 0
}

{
  "block": 20599299,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "becoming-stronger-by-building-muscles",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T03:12:06",
  "trx_id": "57f6d227565f26177e166f170fb3b0be498f999d",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 20599299,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "![Screen Shot 2018-03-12 at 10.05.56.png](https://steemitimages.com/DQmRTq35B9dUeVpyFywKkNPmvNpzxR9aCLM8Vhw4KEuJ7bx/Screen%20Shot%202018-03-12%20at%2010.05.56.png)\n\n**Most weight preparing programs incorporates at least 12 repetitions. These much repetitions are an ideal start to building muscle.**\n\nThis approach puts the muscles with sufficient pressure for powerful muscle building. It, therefore, makes one stronger. I'm not taking just about becoming a body builder, but for everyday use.\nThis in time helps the muscle size gain by creating the structures around the muscle fibers, and in the long run, enhancing endurance.\n\nThis standard of 12 repetitions provides a balance to your muscles. However, by simply using that program constantly, you don't produce the more prominent tension levels that are given by the heavier weights and lesser reps, and the more extended strain accomplished with lighter weights and more repetitions.\n\nTherefore, change the number of reps and modify the weights to invigorate a wide range of muscle development. For example, do a lighter weight but with more reps.\n\nAnother path to take is to incorporate 3 sets of each muscle groups when exercising.\n\nThe more repetitions you do on a muscle, the fewer sets you ought to do, and the other way around. This all depends on how long you've been exercising and how regular you do this.\n\nOver time build the reps up and even do more sets. For example, you started out doing 3 sets with 12 reps. Over time build a goal up and try to achieve it. 5 sets of 12 reps, or 3 sets of 15-20 reps.\n\nIt all depends on you and what you're comfortable with without being too soft on yourself.\n\nA point to keep in mind when doing any type of excise involving weights is to concentrate on your abdominal area position and less on the knees.\n\nKeep the middle in an upright position however much as could be expected while doing squats and thrusts.\n\nThese decreases the pressure created on the hips and back. To remain upright, before crouching, press the shoulder bones together and hold them in that position, and afterward as you squat, keep the lower arms 90 degrees to the floor.\n\n## Resting When Weight Training\nGetting enough rest every night is basic to building muscle. You deliver growth hormones when you rest, which in turns constructs greater muscles, helps with weight loss and helps your immune system.\n\nOn the other hand, if you're not getting enough sleep every night, it's going to drastically affect your body and any progress you're trying to achieve. You're waiting to try to get no less than 8 hours of sleep every night, 9 to 10 if possible.\n\nSince you're lifting weights to build your muscles and to become stronger, rest sufficiently long between your training sessions to recapture your strength and allow your body to recover. And within your actually, workouts have at least a few moment rest periods between sets, such as 2 to 3 minutes.\n\nI wouldn't recommend any longer, as you don't want your muscles to fall asleep half way through a workout.\nSo, having said that, there is no need to rush your sets or entire workout. By rushing your workout when strength training, the only thing you're doing is wearing yourself down, resulting in struggling to do a workout and in the end resulting in slow progress.\n\nAnother great tip that I've used personally is to bring a stop watch. Most mobile phones have a stop watch built in, and if not, download an app. There are many out there which are free.\n\nOften times you should organize your exercises when your primary objective is to gain some more muscles or to become stronger. Most continuance sports like soccer or tennis will consume heaps of calories and slow your recovery.\n\nIf you're trying to lose weight and also gain muscles at the same time, limit your sports. And keep in mind that if you're doing both, make sure you allow your body to have heaps of rest. As this will be the most important factor of all.\n\nThere are 2 factors that I consider when playing a sport and trying to build muscle. The first is to restrict yourself to no more than a 15-30- minute cardio workout each day. By doing this, it not only helps build your metabolism up to lose weight, but it will also keep you healthy.\n\nHaving said that, if one of your main goals is to build muscle and you're having difficulties in gaining weight, then you should consider maybe not doing cardio on your weight training days.\nLimit it to other days when you're not doing any type of strength training, or maybe do none at all. Try to see what suits your body best.\n\nBuilding muscle requires significant investment, consistency and diligent work. Embrace the mentality that preparation for size and quality isn't a sprint, yet a marathon.\nEach session you finish fabricates upon the last one. But the most important thing to remember is, to have enough sleep each night.\n\n## Extreme Work Outs\nMany individuals consider building muscles as deserting everyday life and committing hours in the gym like a religion. Maybe the best way to achieve the body you've been desiring is by spending day in day out at a gym.\n\nBut this doesn't have to be the case. Although it does help and is required in some circumstances. But having said that, your work out to progress can easily be done by creating a realistic schedule.\n\nThis can be looked upon as necessary if you're trying to achieve your overall goals. But it doesn't have to be looked upon as an extreme work out plan.\n\nProfessional athletes create a realistic schedule and work out plans in mind for maximum growth when using heavy weights. Keeping in mind a full recovery to help grow and to also continue to train hard. This also prevents any type of burnouts which can nearly happen in most cases when doing an extreme work out.\n\n**So, in the event that one is prepared for an extreme work out plan, here is everything to think about when doing so:**\n• An extreme work out can be a huge time saver. The advantage about this path is having a whole body work out within one session,meaning less frequent gym visits. For example, 2 to 3 times a week instead of 5 days within a week.\n\n• Another favorable point of working out the whole body within an extreme work out sessions are that you only need to spend 30-45 minutes a session each day. So only making it 3-4 hours within one week. With extreme work outs, it’s all about the type of exercise, quality and not so much the quantity.\n\n• An extreme work out also gives your cardiovascular system a boost. One must at least use 3 to 5 sets for each body part into your session. Every session then gets the heart and the cardiovascular system pumping and up to speed.\n\n**Since you should be pumped up now, following some simple rules you should follow when executing extreme work out sessions are:**\n• You should only work out every 2 to 3 days.\n\n• Have a rest day within each extreme work out session.\n\n• Train with heavy weights. You can use light weights, but training with light weights you'll not be able to achieve optimal progress.\n\n• Within your training session, only exercise one muscle group at any given time. Once you have finished working on that group of muscles, move on to the next.\n\n• Keep your extreme work outs short and sweet. Whenever you’re doing any type of resistance training, this affects the hormones of the body. Which these hormones are connected to the muscle development.\n\n• Don't do any more than about 60 minutes of workouts when going extreme. Because when you exercise intensely, your body then boosts the testosterone levels. Whereas, long slow works outs will increase the catabolic cortisol.",
      "json_metadata": "{\"tags\":[\"life\",\"health\",\"lifestyle\",\"fitness\"],\"image\":[\"https://steemitimages.com/DQmRTq35B9dUeVpyFywKkNPmvNpzxR9aCLM8Vhw4KEuJ7bx/Screen%20Shot%202018-03-12%20at%2010.05.56.png\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "life",
      "permlink": "becoming-stronger-by-building-muscles",
      "title": "Becoming Stronger by Building Muscles"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-12T03:12:06",
  "trx_id": "57f6d227565f26177e166f170fb3b0be498f999d",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 20514247,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"votingbot\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-09T04:11:27",
  "trx_id": "5a0a402ba54328d6ee9a60b14ecdf248710d1595",
  "trx_in_block": 53,
  "virtual_op": 0
}

{
  "block": 20507720,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "becoming-fit-by-exercising",
      "voter": "votingbot",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-08T22:45:03",
  "trx_id": "f316ab48993567267221483325e8d10a8bcc7ebb",
  "trx_in_block": 6,
  "virtual_op": 0
}

{
  "block": 20498303,
  "op": [
    "vote",
    {
      "author": "dinhtran",
      "permlink": "becoming-fit-by-exercising",
      "voter": "dinhtran",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-08T14:54:06",
  "trx_id": "98cec5c884f051e50f7153d38d6adb0d3f0a168b",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 20498303,
  "op": [
    "comment",
    {
      "author": "dinhtran",
      "body": "![Screen Shot 2018-03-08 at 21.40.06.png](https://steemitimages.com/DQmZxnCqcC96TNMoBGRGW1YH3exH9PxnFpzwxjdsoJqeDsD/Screen%20Shot%202018-03-08%20at%2021.40.06.png)\n\n**Like most people, these days, are becoming drained and worried from work. Let me ask you a question... When you return home do you see your kids straight-away requesting that you play with them?**\n\nYou most likely reject them and then guaranteed them that you'll play with them after you take a rest.\n\nRather than upsetting your kids, why not give them a positive, \"yes\", with all things considered? You'll be astounded by the amount of vitality you'll have after 30-minutes of playtime. Whether it's throwing a ball at the back or taking them to the park.\n\nDid you realize that by doing something fiscal for only 30 minutes, you would feel a great deal better? Not only physically but even mentally too. It has been demonstrated that this enhances the metabolism and hones your style in critical thinking. Not only this, you will feel that it is less demanding when trying to sleep at night. As when you only do 30 minutes of consistent activities each day, a lot of things will fall in place.\n\nLet me ask you another question. What are the advantages of working out for only 30-minutes each day? Well, to answer that, the first would have to be it helps with self-control and has a positive effect on how you see life. It also helps in lifting your spirits and getting you out of any negative state of mind.\n\nFor people trying this for the first time, it should be possible for 20 minutes at least for 3 to 4 days each week. Then you can build the time up once your body gets used to it. For example, 30-45 minutes per day for about 4-5 days each week.\n\nOne of the biggest downfalls anyone can have when starting out is driving their body to a point it's not used to. A lot of the times when beginners start exercising they injury themselves. Then they don't take a break and let themselves recover.\n\nBut all this is doing, is putting a strain on their body and not letting themselves heal. So, if you get hurt, stop until your injuries have healed. You can enjoy a break in this time from any type of exercising for a couple days and after that, you can begin again. The main thing is to remember, never be too hard on yourself.\n\n## Wellbeing and Fitness\nBeing regularly active makes one a stronger, fitter, faster person and ultimately feel younger. There is a lot a person can do to become fit and remain this way. Such as regularly running, jogging, swimming, playing a sport such as tennis etc. However, if you are wanting to look leaner and have more muscles then it will be necessary to do strength training, so signing up to a gym would be a recommendation.\n\nThere are many reasons why people workout for. I'm going to outline the three most common reasons why. First, the main reason would be to lose weight. Within the world as today, eating more unhealthy foods becomes easier to do. So, more and more people are more inclined to lose that weight either to look better or for medical reasons.\n\nThe second is that the individual is underweight and the best way to add additional pounds is to have more calories in one's eating regimen and exercise. When I mean exercise in this circumstance, I mean going to the gym to pump some iron, if you know what I mean.\n\nAnd the third main reason would have to be to keep fit in general. Maintain their looks and to feel good about yourself, which is a good overall thing to do.\n\nThe best exercise plan ought to have a cardiovascular and weight bearing workout. This consumes calories and increments the muscle to fat ratio which in returns increase the metabolism which benefits losing weight. Much the same as taking any solution, one ought to first see a doctor before experiencing any type of activity. Especially if you have any existing health conditions.\n\n## Some Advantages of Working Out\nStudies have demonstrated that it makes a person feel more joyful and expands one’s self-esteem. This is ideal for the prevention of depression or the unsettling feeling of anxiety.\n\nThe prevention of a variety of health-related issues and ultimately premature death. Therefore, working out on a regular basis is ideal for this.\n\nA person who works out regularly has a much longer life expectancy. Therefore, living an active lifestyle can make you live a long and healthy life.\n\nKeep in mind, for anyone who is just starting out exercising and haven't done it for years, ought to gradually build their health up without over doing it. Being healthy and in good shape will not be accomplished in a day, so doing it slowly but surely over time will be beneficial to you in the long run.\n\nWhat a person should start with before starting any exercise program is to seek advice from a dietitian or a health expert to set up a special diet for your exercise and your end goals. It begins by assessing the way of one's personal life style and the strength of that person before any program can be made.\n\n## Food Groups and Dieting\nThis is made up of 2 things. The first is starches or commonly also known as carbohydrates. The nourishment that you eat ought to have fibers, vitamins, and minerals. Most of these can originate from oats, rice, potatoes, and grains. The best still originates from vegetables and natural products since these have phytochemicals, compounds, and micronutrients that are basic for a healthy eating routine.\n\nThe second is fat which can originate from mono and poly saturated foods as opposed to fats produced by animals. Having said that, keep in mind that fat has twice the number of calories, so this ought to be taken in little amounts, especially when your plan is to lose weight.\n\nAnother approach to remain fit and healthy is to surrender a few for your pleasures in life. For example, smoking and drinking. Smoking has been demonstrated to bring about cancers and all sought of other health related issues. Drinking regularly or too much, such as binge drinking, additionally can cause health issues, which is best to avoid altogether.\n\nFor individuals who don't smoke, it is best to avoid the people who do since studies have demonstrated that nonsmokers are at danger of developing lung related diseases from second-hand smoke.",
      "json_metadata": "{\"tags\":[\"life\",\"health\",\"lifestyle\",\"fitness\"],\"image\":[\"https://steemitimages.com/DQmZxnCqcC96TNMoBGRGW1YH3exH9PxnFpzwxjdsoJqeDsD/Screen%20Shot%202018-03-08%20at%2021.40.06.png\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "life",
      "permlink": "becoming-fit-by-exercising",
      "title": "Becoming Fit by Exercising"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-03-08T14:54:06",
  "trx_id": "98cec5c884f051e50f7153d38d6adb0d3f0a168b",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 19934788,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"hoangton\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-02-17T00:55:48",
  "trx_id": "05780f7bcecdd328680407da2e9d6f37d92e8ed6",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 19349441,
  "op": [
    "custom_json",
    {
      "id": "follow",
      "json": "[\"follow\",{\"follower\":\"dinhtran\",\"following\":\"tradewonk\",\"what\":[\"blog\"]}]",
      "required_auths": [],
      "required_posting_auths": [
        "dinhtran"
      ]
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-01-27T16:28:27",
  "trx_id": "bb248910491d20d9c3887eb2efba088b0660f7ea",
  "trx_in_block": 38,
  "virtual_op": 0
}

{
  "block": 18032570,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "dinhtran",
      "delegator": "steem",
      "vesting_shares": "29740.033861 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-12-12T22:19:21",
  "trx_id": "f037136d9af59b698ebfd0aa1f6f85a0b57e91c0",
  "trx_in_block": 17,
  "virtual_op": 0
}

{
  "block": 17808836,
  "op": [
    "account_create_with_delegation",
    {
      "active": {
        "account_auths": [],
        "key_auths": [
          [
            "STM5pqVv2BV27EoBHJNZ2LWyjTiiHaofA76X4aD2RQ2K4zVzBstjR",
            1
          ]
        ],
        "weight_threshold": 1
      },
      "creator": "steem",
      "delegation": "57000.000000 VESTS",
      "extensions": [],
      "fee": "0.500 STEEM",
      "json_metadata": "",
      "memo_key": "STM5cmfoQVXduGoXsmsXFZT12bFY3akM1VQwijpgnoLbdyvKk4eEB",
      "new_account_name": "dinhtran",
      "owner": {
        "account_auths": [],
        "key_auths": [
          [
            "STM6tcS4vxWEfYS7c78K3h1hDTSmryu16BXjKuigU53AKnMei46y6",
            1
          ]
        ],
        "weight_threshold": 1
      },
      "posting": {
        "account_auths": [],
        "key_auths": [
          [
            "STM53sF1cK2RTDSmbvA1CojnoiDz2uisqMCzL59DSb6GH2iHq8eDq",
            1
          ]
        ],
        "weight_threshold": 1
      }
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-12-05T03:46:54",
  "trx_id": "0cf7ffe79fb069ad7dafd60761ffd51c520b1367",
  "trx_in_block": 10,
  "virtual_op": 0
}