I have flabby tummy. I do cycling on exercise machine for 1 hour or sometimes 1 hour 40 mins

1 hour burn 360 calories
1 hour 40 mins burn 580 calories

Now I want to know the correct food to eat and what time to eat.

Give me recommendations of what to eat. If possible help me plan what to eat. I don't mind eating salads and giving up ALL unhealthy food.

you should be posting a more detail infos on your cuurrent diet / exercise routine
what you are currently eating?
what time
what kinda exercise you are currently doing?
how often you exercise?


you have to understand there is no magic diet..
you have to understand there is no magic diet..
you have to understand there is no magic diet..

yes i'm repeating it 3 times

most of the time.. ppl opt for crash 'diet' or should i call it starving yourself i.e stop eating... which IMO is WRONG WRONG WRONG = it's short term solution

whether ppl like it or not EXERCISING is important - be it sports or weights


here's a guide i got from a site

Fat Loss Tips

Three Quick and Easy Fat Loss Tips

1. Drink WATER: and lots of it.This is the simplest but maybe the most effective thing you can do to aide fat loss. Forget about soft drinks (even the diet ones are loaded with salt) and juice (too many carbs). Good old H2O is the only way to go.

2. Switch from a diet plan focused around carbohydrates (breads, pastas, fruits, etc.) to one focused around lean sources of protein (egg whites, skinless chicken and turkey breast, fish, whey based protein powders and MRPs, etc.).

3. Eat small frequent meals to keep your metabolism burning on high. You CANNOT go 5 or 6 hours without eating, get extremely hungry, and pigout with one huge meal. This is without a doubt the worst way to eat possible, and you'll never drop fat with this method.

Instead, eat small portions every 3 hours or so throughout the day.

more info in the site.... click here to goto PBB

I would like to know what healthy recepies you have everyday?

I notice that in hawker stalls, NOTHING is healthy.

Bread with chicken ham + lettuce. For breakfast and dinner. 4 slices of bread, 2 clices of ham and lettuce.

Lunch eat chicken breast + broccoli + carrots + corlyflower (however u spell it).

and drink WATER only. Every hour must drink water .. 1 glass.

I don't think clycling helps much lehh.. Losing water weights only..

Running lahh.. Incline 3-4 and speed 10.. do for 30 minutes.

After that go for a 50 laps 25M 1 lap intensive slow swim.

5 times a week.

See the results after 3 weeks.

It works for me. 68KG -> 54KG.

P/S: STAY AWAY FROM FRENCH FRIES

Not true, cycling burns calories and improves cardiovascular fitness. It's just easier to cycle for 30 minutes on the default setting than it is to run, if you want to burn more calories, cycle faster or use that little knob/button which increases resistance.

Maybe you should try doing HIIT using stationary cycle, same method with running on the treadmill. When 6a6y6lue was 60kg, she started her HIIT by cycling... 1 minute on level 1 and 30 second on level 5. Do it for 10 - 15 minutes for intermediate cyclist like you. She opt for cycling cos she won't put so much pressure on my knee due to my weight.

Second most important thing is that your calorie intake in a day. What's yours like? Try eating big breakfast, moderating lunch and for dinner time eating low carbohydrate and less fat meal. her dinner is usually fry vegetables and lots of plain water. In between meals, she love my GF Pro protein shake, yogurt or baked biscuits.

Always remember, try to combine your cardio with weight training.

HIIT FOR THE WIN!~

Really, u sweat a hell alot. How long? 15 mins cukup.

warm up dulu

Slow jog 2 min then sprint for 20 secs....
slow down again for 30 sec then sprint another 20 sec...do till you feel KO =D


Now and check out your sweat....glorious sweat......

I know my timing might not be correct but i did the interval stuff....was awesome.

Exactly.. you'll sweat like a cow and you can still feel your body burn out the fat even after your workout. Yup, don't forget to warm up, good luck on your goal

got flabby tummy.. dont b shy to flung it ard when u jog tho. best way to shake off fat. hehe.

take camera now... hehe

Watch what you eat. Try to control your calories intake by selecting the food you take every meal. Juz ensure that the food you consume also meets the body's daily nutrition requirements. Or if you have doubts, consult the experts.

Something more fun and less mundane would be to kick the butt of people you don't like on the streets and run like hell, I think that's the best method to burn calories. If you're cornered and have to fight, that burns even more.

For food, here's some quick tips;

1. Stop hanging around or eating with other fat people.
2. Dieting is useless, ya gotta come up with an eating plan you can live with.
3. To lose a pound a week you must cut 500 calories a day, either by cutting food or increasing exercise.
4. Don't eat big meals.
5. Don't watch TVB or play MMO.
6. Start small changes but stick with it, cheating is okay if it's not more than 20% of the time
7. Mix it up so you don't get bored - digging holes, snatching bags, climbing fences, carrying bodies - you know the drill.

Eat more vegetables.
Eat more fruits
Drink LOTS of water.
Eat little meat(please, for some protein to keep u cycling)

[Beginning of JOKE (if you think so)

Some extreme exercising :
Walk forth from Sg. Wang to Masjid Jamek.
Walk from one town to one town.

( Man I did that before, during teenager when took the wrong bas, and left no $$ in pocket to take bus home. That time I was in Sri Sinar, walking back to Jinjang. Imagine how far is it)

End of JOKE (if you think so)]