what is the best thing to do in gym, if wanna loose weight? say, in 1hour/day for 5times/week?

clarkfann : just realised, you haven't posted up your birthday party pics no? How did it go for cinderella?

1 word...." WOW"...

pic at the left and right..u sure is the same person keh???

apalah..no wonder..it's the wig~..

hey..this world no ugly woman..just lazy woman...if u rajin to make up..u wouldnt become ugly...

woooo..
15kgs in 4 months?   congrats girl
it tooks me nearly a year to lost 15kgs
u look good
just watch u diet and exercise.
no need to do it extremely
gorgeous babe

clarkfann : you do beautiful dearie.

now, don't lose focus and don't forget to study for your SPM in another few more months gal.

Well, at least u know now. And because you have been going to the gym, the exercise should keep your weight problem down.

Re-evaluate your diet intake and substitute foods if you need to.

As for your skin, try out E45 brand although I'm not if can find in Malaysia. I found out in UK it's very popular for skin problems.

@clark
you beat marie body france model to it=)
real transformation, with hard work and determination!!

Change diet and exercise style. One method is to allow urself to weigh heavier while maintaining BF% for 1 month. Then you can lose more weight on the following months.

What is your food diet like these days clarkfann?

OMG PLeaseeeeeeee have proper nutrition when dieting girl, you don't have to sacrifice your health to lose weight!
Get proper intake of veges/fruits/protein and carbs please...roughly 30-40% protein 40-60% carb 20-30% fat roughly.

When I eat chap fan I usually take 2 servings of vege, 2 servings of meat, with no rice at all. With a diet like that its easy to lose weight + be healthy at the same time. Have at least minimum 1 full meal a day with proper nutrition.

Take your time losing weight, what are you rushing for lol, its a lifetime effort to keep your figure in control, your SPM is much much more important. You will have plenty of free time after SPM believe me. And don't exercise to the extreme, 1 hour per day is more than enough for whatever goals you may have. I usually weight lift 3x a week for 50mins and do cardio 3x-5x a week 50mins each too. Seperate those times so your body can rest inbetween.

And be careful about cutting carbs too low, I notice I have much less energy to do cardio when I eat less carbs.

lunch : add some green veggie in. since you're young, i cut u some slack with the rice and noodle.

dinner : i think reconsider  having a proper meal rather than protein shake. there are a lot of recipes out there with < 500 calories, even chinese style meals. Just don't take rice and you reduce a lot of calories already.

stop eating rice especially at nite..
doing simple workout at house ma..
not enouf workout at gym for couple time only..

haiya..only thrice a week ma..
i got a fitness everyday to build up my six pads n muscle..
my pilot couch,always force me to doing heavy activities..
even it's pain but worth ma..don't give up,keep trying..

Ham cha? What's that? Economy rice? >.>

Hang on, is it lui cha? The hakka dish?

oh okie lol! That dish is better if it was homemake because it can contain a lot of oil. Also, the peanuts may be fattening so don't take too much of it.

Hmm...did you ever count your calorie intake for your lunch and dinner meals? Just wondering. Or you just based it on how much you can lose weight?

Actually, I get the feeling that you're probably getting some oil from the ham cha and fat from rice/noodles.

For the protein shake, what brand are you using? The thing about protein shakes is that it's not necessarily a good choice for meal supplements. It's good for post-workout drink but for meal, maybe not. Your body is mostly designed to breakdown foods, not take things that are simplified forms.

As for your thyroid issue, hmm... how about mixing some seaweed into your ham cha? Use the Nori sheets that are used for making sushi. Or make your own furikare which is a dry ingredients seasoning that is put on top of rice or sushi. It ususally has dried seaweed inside it. The seaweed would have iodine to fix your thyroid issue. I'm guessing anyways.

Are you taking any supplements? Like vitamins, multi vits, trace minerals, etc?

Everyone has different goals and to an average person, 3 times a week is already considered damn good.

You can train your ass off in the gym but still not grow if you dont eat and rest right.
I was also wondering wtf is ham cha. I tot some salted tea. 

Sorry my cantonese damn char 

yea i agree rice is the main cause of weight gain..too much carbs. btw TS what kind of diet u on?

Seriously, I think you look thin enough. Wouldnt even hurt to gain abit more. But you look dam hot now lo

Bigger sized ladies are good looking. More voluptuous and bigger breast size

ehmm didnt know this thread exist..
i stopped eating rice regularly for alsmost 8 month. the result amazed even for myself.

so.. rite now, doing
breakfast : cornflake with milk. and banana
lunch: fish fillet maybe bread with cheese sometime with broccoli.
no dinner.

i'm not like pure no-rice diet. sometime break some rule too coz study and damn cold here.. so ate choc for heat..
once a week, rice with meat and vege. once a week or if got occasion

is that ok??

increase muscle mass = increase metabolism rate.
increase metabolism rate = burn more fats passively.
burn more fats passively = need me to explain more?

So, eat more to gain muscle 1st, then ... u know what to do la

Sometimes i used this as guide line. Now i prefer to take brown rice rather than noodles. I hope everyone can read Malay's

Kategori:Kuih Muih
1. Kasuiberkelapa parut (sekeping) = 160 kalori
2. Kuih lapis (sekeping) = 130 kalori
3. Bingka ubi (sekeping) = 220 kalori
4. Cekodok Pisang (sebiji sederhana) = 180 kalori
5. Popia goreng (satu) = 130 kalori
6. Popia basah (satu) = 95 kalori
7. Pisang goreng (sekeping) = 170 kalori
8. Kek biasa tanpa krim (sepotong) = 87 kalori
9. Karipap (sebiji) = 130 kalori
10. Sandwich sardin (sekeping) = 70 kalori
11. Bubur kacang (semangkuk) = 100 kalori

Kategori: Lauk Pauk
1. Ikan kembong kari berkuah (seekor) = 85 kalori
2. Ikan tenggiri goreng bercili (sepotong) = 142 kalori
3. Ikan kembong goreng (seekor) = 140 kalori
4. Ikan senangin masam manis berkuah (sepotong) = 210 kalori
5. Daging lembu kari berkuah (2 kotak mancis) = 130 kalori
6. Ayam kari berkuah (sepotong) = 250 kalori
7. Ayam goreng (sepotong) = 255 kalori
8. Ayam tandoori (sepotong) = 220 kalori
9. Sambal udang (setengah cawan) = 70 kalori
10. Sambal sotong (setengah cawan) = 55 kalori
11. Telor goreng (sebiji) = 110 kalori
12. Taukua goreng (sekeping) = 110 kalori
13. Kacang panggang dalam tin (2 sudu makan) = 40 kalori
Kategori: Makanan Rutin
1. Nasi putih (satu setengah cawan) = 260 kalori
2. Nasi lemak bersambal (sepinggan) = 400 kalori
3. Nasi goreng bertelur (sepinggan) = 635 kalori
4. Nasi briyani berayam (sepinggan) = 880 kalori
5. Nasi minyak kosong (sepinggan) = 445 kalori
6. Nasi ayam kosong (sepinggan) = 300 kalori
7. Mee goreng kosong (sepinggan) = 660 kalori
8. Mee sup (semangkuk) = 380 kalori
9. Mee hoon goreng (sepinggan) = 550 kalori
10. Roti putih (2 keping) = 156 kalori
11. Roti canai kosong tanpa kuah (sekeping) = 200 kalori
12. Capati tanpa kuah (sekeping) = 180 kalori
13. Pau ayam (sebiji) = 203 kalori
14. Emping jagung kosong (secawan) =160 kalori

Kategori: Makanan Segera
1. Peha ayam goreng (satu) = 130 kalori
2. Nugget ayam (satu) = 60 kalori
3. Kentang lecek (satu tub kecil) = 90 kalori
4. Sayur kobis hancur (satu tub) = 75 kalori
5. Burger keju (satu) = 425 kalori
6. Kentang goreng (satu kantung kecil) = 405 kalori
7. Sate ayam (secucuk) = 35 kalori
8. Pizza berkeju (sepotong) = 240 kalori

Kategori: Buah-buahan
1. Tembikai (sepotong) = 20 kalori
2. Betik (sepotong) = 45 kalori
3. Pisang emas (2 biji) = 76 kalori
4. Durian (5 ulas) = 64 kalori
5. Limau (sebiji) = 42 kalori
6. Jambu batu (sebiji) = 110 kalori
7. Nenas (sepotong) = 59 kalori
8. Epal (sebiji) = 63 kalori
9. Ciku (sebiji) = 44 kalori
10. Mangga (sebiji) = 103 kalori

Murtabak/mutton - 1 piece - 722 kalori
Cheese Cake - 1 slice - 400 kalori
Roti Telur & Dhal - 1 piece & 1/2 cup - 414 kalori
Laksa Kari - 1 bowl - 589 kalori
Nasi Lemak - 1 complete - 644 kalori
Mee Goreng Mamak - 1 plate - 660 kalori
Lor Mee - 1 bowl - 383 kalori
Mee Rebus - 1 plate - 556 kalori
Mee/Bihun Goreng - 1 plate - 510 kalori
Kuey Goreng Kerang - 1 plate - 743 kalori
Mee Wantan - 1 plate - 409 kalori
Laksa Penang - 1 bowl - 436 kalori
Mee sup - 1 bowl - 381 kalori
Lor Mai Fun - 1 plate - 422 kalori
Nasi Briyani Kambing - 1 plate - 587 kalori
Nasi Minyak + Rendang Daging - 1 plate - 664 kalori
Nasi Campur + 3 dish - 1 plate - 620 kalori
Century Egg Porridge - 1 bowl - 423 kalori
Nasi Ayam - 1 plate - 600 kalori
Nasi Goreng Biasa - 1 plate - 637 kalori
Nasi Claypot - 1 bowl - 898 kalori
Bah Kut Teh - 1 bowl - 348 kalori
Sotong goreng tepung - 1 small plate - 630 kalori
Sup Krim - 1 rice bowl - 375 kalori
Cheese burger with extra beef - 1 whole - 438 kalori
Fried fish cake with bun - 1 whole - 433 kalori
sundae chocolate - 1 cup - 380 kalori
Apple Pie - 1 piece - 260 kalori
Cheese & meat sauce - 1 small plate - 444 kalori
sandwich chicken salad - 1 whole - 481 kalori
Pasembur - 1 plate - 752 kalori
Rojak Buah - 1 plate - 443 kalori
teh tarik - 1 glass - 83 calori (if you take 4 cups a day, it will equal to 1 1/2 bowl rice

Errr...a calorie is not a calorie these days.

I can also say that it's safe to eat McDs and KFC stuff based on the calorie details that they now provide. But their content of fat is very very high.

The problem with eating out is that you can't tell how much sugar and fat are in the meals and those are the hardest to break down. Not only that, sugar in the form of carbo are equally hard to burn off if it's a lot.

Also, even though the calorie may be low, if it gives out sugar too fast, your body will consume it fast that your blood sugar goes up very high and then comes down very fast as well, causing hunger pangs.

clarkfann has real fears to work through and overcome. Dunno whether she can overcome them or not, tbh. She has to take in more vegetables and more variety of them, especially the nite meal.

---

Added on May 19, 2009, 4:47 pmclarkfann : jaga when you eat things on that list. maybe will balloon if not careful!

yep,
actually we have to keep eye on kalori,fat,sugar
myself-sometime i follow,sometime i ignore
:

g3rbera : pandai u come clean about ignoring good rules. notti notti.

clarkfann : overcome your fears of putting on fat. that's why u don't want to eat. you want to meet your goal but u also scared of many things.

you should try to look up the calorie of vegetables. you can chop them up into small pieces and eat them. raw veggie will fill u up.

as for the fat hmm.... u could try udo's oil. that may help you out. it's a safe fat to eat and fitness ppl take it. u can find them at homeopathic shop.also, buy those vaseline body moisturizes. those are cheap from pharmacy and i usually bring them to cold countries. they keep moisture in.

and i thought your target was 50 kg? not 48kg?

http://www.johnberardi.com/articles/reviews/udos.htm : This is the article I was reading about Udo's oil.

http://www.t-mag.com/html/body_98udo.html : Another one.

http://www.udoerasmus.com/articles/udo/udo_index.htm : The site that provided info about it.

I think the bottle is not exactly cheap. It was in the range of RM30-RM60 per bottle but you don't have to take too much of it.

It shouldn't be the whey protein but probably something else.

What did you eat today and yesterday? Include any sugared drinks, quantities, etc.

It's probably hidden sugar, carbs or oil. Or portions too.

---

Added on May 19, 2009, 7:22 pmclarkfann : On my way back from UK, I picked up a free magazine. It's a BBC magazine called "olive!" and it is also available online.

http://www.bbcgoodfood.com/content/recipes/special-diets/

This is their special recipe page where a lot of low-calorie dishes are available. They do international fare and you can see how they are creative with their recipes.

http://www.bbcgoodfood.com/recipes/10970/m...edamame-noodles

I was inspired by a picture of the above recipe so it is now my bento lunch meal for tomorrow. Hopefully less than 500 calories. I had the soba noodles for awhile now after seeing it in an organic shop.