Hi there, what's the best way to get rid of bloated stomach? I just want to get rid off a few inches from my waistline? Does doing sit up is an effective method?

Doing sit up may make ur stomach look bigger (bloater).

What is the best way to reduce fat around waistline?

There is no such thing for spot reduction buddy. U need to lose overall body fat. Check out the previous post, tons of tips has been flowing ard in this thread.

Hi guys can help??Ok i use to be fat but after watching my diet now i'm thin no belly anymore arms also are thin now but the problem is why do i still have a chubby face???Can you sifus here pls recomend a fast and affective way to lose face fats???

bro avoid sausage, nugget and all the processed food

take those non processed food. add in eggs (white , some yolk - not too much ) hard boiled. for milk, try taking those low fat milk.

chicken fish etc stim is good but not too much seasoning.

3 meal a day is not enough, try to increase to 4 meal, then 5 meal, then 6 meal. increase ur metabolism rate.

do not eat until too full, just nice enough to cover ur hunger, eat every 3 hours.

remember this - high meal count, low food amount.

its better if u take those rolled / steel cut oat, don ask me what is that cause i havent start consuming that yet cause i still got 3 dam large packet of quacker oat lying around the house bought wrongly lol

what i did was, 1 bowl, 5-8 table spoon of quacker oat and some brown sugar for taste. not too sweet remember that


if u want to jog, try HIIT, google for that. 3 - 4 times a week is good enough.

u might want to do simple exercise at home like push up, crunch, burpee and so on


I am 100KG now 180CM, looking forward to cut as much fats as possible as i am carrying weight at the same time also now.

It is impossible to get anyone to consume 4-5 meals instantaneously

I suggest taking baby steps

Week one: Eat breakfast wthin 15 mins of getting up. and start drinking a post workout shake

Week two: Introduce a mid morning and mid afternoon snack - one can be a shake, one should be fruit/nuts

Week three: lunch should be protein and vegetables (we're now at four meals per day)

Week five: dinner should be protein and vegetables

Week six: Add something else...

You get the picture. Basically it's one thing each week and you start "snowballing" the goals together. By week five WOLA ! you are essentially eating 3 supportive meals per day and 2 snacks.

Good luck in your fat loss too chicaman, I was about your weight at 180+ cm as well prior to my fat loss

Something interesting
Steel cut oats = Groats (Whole oats) that have been chopped to small pieces and takes a while to cook and I don't remember being able to buy it here
Rolled Oats = Groats that are steamed and flattened with huge rollers so the cooking time is minimized
Instant Oats = Groats chopped, pre cooked, dried and smash with a huger roller, all this processing kills traces of original texture and flavour and reduces the overall nutritional value *for instances the GI value

This post has been edited by ken86: Jun 16 2010, 11:57 PM

Bro, I am taking Instant Oats now, still got many big packet to go.

After finishing my Instant Oats. Which type of Oats or more specifically which brand should I go for? I am taking oat as breakfast now.


As for snacks, what good snacks do you recommend for munching during class. Because during mid morning before lunch, usually will be inside the class and sometimes feel hungry. But not sure what type of snack I can go for. I did try eating hard boiled egg during lecture lol.

Thanks in advance

Hey all,

Been reading the posts here and found a lot of info but i just can't figure out what I need to do. First of all, my main goal is to lose my belly. It's big. And my behind is... err.. you know... the size increments when you sit too much in front of the comp... @_@ Some info about me:
Gender: Male
Age: 21
Height: 175 cm
Weight: 77kg
Waist: 34"
Calculated my body fat online: 25.24%

Could someone help me plan out what I need to do so that I can lose my belly and get in better shape than I am right now, I even got man-boobs for god's sake. I used to eat whatever I want, whenever I want but I've cut out the whenever and now eating whatever I want. I know that diet is important but I'm quite weak when it comes to resisting food but I'll try. I'm currently on holiday for a few months so I can practically exercise everyday but I'm just not sure what is it I need to do. From the posts, cardio is the main thing that I need to do. What about others?

Also, I would prefer it if I don't have to go to a gym.

Thanks a lot for your help.

@SonicSpyro

Cardio and low carbs diet~ well pretty much explained , read up previous page or Ken86's post about diet.

Meanwhile for Cardio, u can try HIIT. Google for more info

Hi guys...i've been new here...

Just seek for an advice. Currently, i weight around 85kg >.<" before this i was around 105kg (roughly). Im about 172 cm height. So, im looking for a supplement for a bodybuilding. Anyone can recommend any good protein for muscle build? I have a big body right now but those lean muscles arent much visible unless just finish gym session. So, i want to try some supplement and preferable, some guidance during gym session

No pain no gain.

is this another question for which brand of whey protein one should buy?

yea....before this, i was using GNC 100% whey protein. Then, some friends recommend me nitrotech. So, whats the different? Isnt it just only a brand??

Somehow, the brand doesn't matter (i guess). Just looking for what type that able to hasten the process of muscle growth.

so wat do u think about the gnc brand?
there r so many brands out there, i think it's better u read urself here:

http://forum.lowyat.net/topic/1463651
http://forum.lowyat.net/topic/1197524
http://forum.lowyat.net/topic/1440950

I'm just wondering, generally, how much calories should u burn a day to lose weight? I know it depends on calorie intake and other factors, but I just want some estimation

general male requires about 2000 cal a day. found this on the net:

How To Calculate Your Calorie Needs

Very Light Exercise
Multiply your weight in pounds by 13

Light Exercise
Multiply your weight in pounds by 14

Moderate Exercise
Multiply your weight in pounds by 15.25

Moderate-Heavy Exercise
Multiply your weight in pounds by 16.5

Heavy Exercise
Multiply your weight in pounds by 18

Example:
Don weighs 160 pounds. He is moderately active. His calorie needs are 160 x 15.25 = 2440 calories/day

This post has been edited by janson_kaniaz: Jun 22 2010, 08:46 AM

hello~ will I be able to lose weight if i walk for 45 minutes 3 times a week? I'm 156cm, 60 - 63kg (my weighing scale cacat, and i weigh myself on the 34th floor O.o). My goal is to be at most 55kg by September. is that possible, just by walking 45 minutes 3 times a week?

Oh ya, without exercise, i am able to maintain my weight at 60-63kg. with the walking I'll be trying to eat the same amount as i did before, instead of more O.o

Hi.

Normally I drank coffee once a day.
Mix it with three(3) tea spoon of condensed milk (F & N)

Will stop drinking sweet water helps in diet?

Jogged 30 minutes a day.
No rice at all for 4 months now.

My weight is ok; 170cm 67kg.
Just that those love handles

63kg is my goal.

This post has been edited by Raikkonen: Jun 27 2010, 09:31 AM

Y walk and not jog? Point is to have ur heart pump faster. Try jog for 45 min and 3 times a week. Also google HIIT and see whether u wanna try tat.
Just like bulking, u need to watch ur diet if u wanna lose weight.
Eat 5-6 small meals a day and try avoid taking too much carbo (rice/noodle/bread etc) at nite.

if u think u r doing ok, then fine. one point thou, u should consume carbo. Try not to avoid it. I might b one of the causes for obesity if u overconsume it, but it's an important nutrition to ur body.

no rice at all for 4 months.. tht's unbelievable.. U can minimize ur rice, carbo intake but not avoid it completely. I think tht's very unhealthy. U still need carbo to generate enuff energy to run, without it would result in reduction of muscle tissue when ur body lacks the energy and breaks down the muscle for it.