im female, 162cm currently 53kg
but my 18years old birthday is coming soon,on May 8th
i wanna reach 50kg,but how?will i fulfil my bday wishes?
i hit the gym trice a week,each time 10 mins warm up on treadmills,30 mins on crosstrainer,30 mins stationary bikes
and 1/2 set circuit training
some light weightlifting more

i am form 5,wake up in the morning at 5:30 Mon-Fri
my breakfast is two slices of wholemeal bread with a cup of milo
during 10:25am in the school recess time,my breakfast is still wholemeal bread,[but a slices only]
after back from school,my lunch is fruits- apple/banana/papaya [when im at home]
dinner is a bowl of oatmeal daily~[without added condensed milk,juz a few raisins]

my work out time is Mon,Wed,Fri
1-2 hours each time,before hit gym my lunch is 2 boiled egg white and a slices of wholemeal bread

i poo daily,will i reach 50kg on May? i left 3 weeks to go...1 week is [menstruation,cant work out,LOL]

how come?u mean my work out session or daily meal?
i eat like these everyday......for a long time
and i am now a bit low blood pressure+low dia
anaemia somemore
coz i had my unbalanced diet since last year August,been started to diet
i lost 17kg in 7 months,through diet only,i used to be 70+kg
i joined the fitness centre in March 18th 09,coz this year my weight drop very slow... hav to work out more to break my stubborn weight

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Added on April 4, 2009, 1:43 amur even profound than me,ur diet
i lost 10kg at last year November-December
coz i wake up in the afternoon,juz eat fruits,dinner is oatmeal...daily~
i skipped my breakfast and lunch,everyday sleep in the middle of the night and wake up in the afternoon
thats why i lost my weight drastically[i know this is insane and unhealthy]
i slightly wanna get anorexia last year,i guess
fortunately now i eat carbs,i used to avoid them,then i turn to be low blood pressure and low dia..
avoid fats too,then my skin is rough like road..
now my skin is smooth,but anaemia always happen....
i want to reach 50kg on May,whatever it takes[LOL]

This post has been edited by ClarkFann: Apr 4 2009, 01:43 AM

There is no formula for this. It depends on ur body type. No1 can assure u can get to 50 in 3 weeks time.

With ur diet and cardio, u're most likely to lose 2lbs or more for the 1st week. Btw, if u're lifting weight, ur muscle might get some mass on the 2nd week.

According to Tom Vuento, weightlifting increases metabolism after your gym session and cardio burn calories on the spot.

My suggestion is, if u really wan fast effect, do HIIT. High intensive interval training burn more calories in lesser time. This is mentally torturing, but if u can sustain this, u're on the way to fitness.

Another thing u can do is, double cardio. 1 during morning before breakfast, and one during evening. Some of the bodybuilders do these 3-4 weeks prior to competition.

Another thing is, u might wanna add another meal. 5times a day.

Your BMI is normal for female.
At your weight, I don't think you should be too worried about your weight.
If you want to achieve better shape and tone by May, you should think about body fat % instead.
Body fat of 18-21% for female would be lean and good looking. (22-25% is normal)

First, your diet is a little cacated. There's no protein, and a lot of carb (which makes you fat if you take too much)
And a lot of fibre (which is good)

Here's a suggestion. If you can't follow all, just try to add some protein here and there (milk, eggs, tuna, meat, fish, peanut butter):

Breakfast: Replace Milo with MILK. Milo is nothing but choc flavour + sugar.
Maybe you might want to add some peanut butter (Steffi is sugarless) or tuna or an egg to your wholemeal bread to make it more balanced. Oh, oatmeals+milk in the morning is good too! (not condensed milk)

Recess: Err, peanut butter + 1 slice of wholemeal might be better. Even better --> just replace it with 1 banana + yogurt/vitagen/yakult.
Lunch: Eat something proper lah. Reduce rice, increase vege, fruits, eat eggs, and some meat.

Tea time: Fruits.
Dinner: Oatmeal + milk. Don't add condensed milk lah <-- it's all sugar. Add low fat milk, or skimmed milk or non-fat milk, or 1 egg. A few raisins only, just a few pieces of it? And eat fruits too.

Your workout:
Like Kayden said it: Do HIIT. And increase some intensity.
That means you go very fast 1 minute, then slow down 1 minute. (30 sec fast-30 sec slow, also can). E.g bike. (1)30s you cycle hard, (2) then you cycle slower, or use less resistance for 30s. Repeat this for 10-15 minutes. You can use it for cross trainer also.
It keeps your body in fat burning mode for the whole day, even after you have stopped running. Way more effective than 30 minutes of normal cycling.
You've got a good pre-workout meal too! Eat 1 full eggs instead of 2 egg yolk.
2 egg whites = 1 full egg(with its yolk). And egg yolk got a lot of vitamins and mineral (really a lot). Please don't waste it. 1-2 egg yolks a day won't make you fat or un-healthy, since you workout very often.

Oh, if you can do some simple exercises at home too. Like star jumps or squats or hula loop. Just star-jump/squat/hula-loop for for 1-2 minutes every few hours to keep your metabolic rate high. =)

BTW, what is your circuit training like?

Here's a few articles on exercising during period:
http://www.bodybuilding.com/fun/sclark109.htm
http://www.bodybuildingtipsguide.com/blog/...enstrual-cycle/
But it's up to you whether you want to exercise or not during period.

On a quest to losing my weight (and having a nicer body), I've decided to run my own self disciplined weight loss programme. My condo which where I live have a really decent gym and a nice park so I have my own freedom of going for work out anytime I want.

For the last 3 months I've been working out and taking care of my eating habit. Basically my programme can be summarised up as follows :

Weekdays : Morning 2 pieces of wholemeal bread, with tuna(those with mayo and other stuff) and milk
Afternoon : Tau fu fah, fruits, sometimes chicken rice or beef noodle
Tea time : More fruits(usually watermelons and guava)
Dinner : Usually protein rich diet, such as chicken meat and minimise my carbo(by taking less rice)

Every morning I will do a simple jog around the park, which I estimate around 3km before starting my day. And in the evening I'll go to the gym and do some simple work out(20 minutes on walker and 20 minutes on the bicycle machine)


During the weekends I tend not to be conservative about my eating habit because I visit my parents on the weekend, so it is somewhat a bit displeasing to them if I refuse to eat so called oily food. Neverthless I try to limit myself by not overeating. Basically I don't work out on weekend.



3 months has pass by and while I am pleased about my weight loss(9 kg), I've been suffering a certain, if you would like to call it, side effects :


1) My morning jog is getting less effective. I do my jogging 40 minutes after my breakfast. Initially I have no problem running the 3km course in around 30 minutes. However as time passes by, after finishing my jog(despite under the same time frame of 30 minutes) I feel more tired and fatigue. since 2 weeks back I increase my breakfast load by eating 3 pieces of bread and more milk, but doesn't seem to help much


2) I have a hard time disposing my solid body waste. It is kinda dry and very little. To make things worst sometime I hardly have any body waste to dispose for the last 5 days.

3) I have occasionally have some dizzy spells randomly throughout the day, and have almost fainted twice.


So I suspect that the main reason for these problems lies on my probably un balanced diet. If so, can you guys help me out and point out where did I go wrong, and any recommendations to improve on these problems. Thank you

Don't follow this suggestion.
Good diet and good exercise is the way to go.
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TS,
i didn't see your second post.
BTW, eat the egg yolks. It's got iron which helps with the anemia.
Keep your diet moderate. Lower carb, lower fat, more protein.

Since you're anemic, I don't know if you can tahan the HIIT or not. You should increase the intensity step by step. Don't suddenly go crazy on HIIT... I scared you'll pengsan!

Hmm... I think you're not taking in enough of the proper vegetables. A lot of people don't like eating them so they just boycott them totally. What they don't realize is that vegetables :

-provide the nutrients + trace metals that you need for healthy body movement
-insoluble fiber to help with your bowel movement. Insoluble fiber has no nutrients but it's just to help you shit more easily.
-Eat a mix of green and colourful veggies.

Also, cut down on guava. It has an enzyme that acts the opposite of papaya i.e. it hardens the stool. So try to limit eating it too much. Also, to improve bowel movement, take yogurt or yogurt drink.

Protein diet : well, technically, you're not on a full protein diet because you're still taking a lot of carbo from what you've written. Atkins is one of the more famous protein diet but even they do not advocate going carbo-less for too long (their stage 1 diet).

Wholemeal bread : Check the ingredients. If you see white flour, it's not 100% wholemeal. And sometimes, has a lot of sugar in. I bake 100% wholemeal bread once, it was dense and heavy and not tasty because I didn't put enough sugar.

Mayo : How much do you use and did you use the lowfat version? Use 1/2 teaspoon next time. It's still fatty.

Milk : Use lowfat milk and check out the sugar/carbo content. Carbo gets converted to sugar inthe body. Any unused sugar is converted to storage fat.

Watermelon : A lot of sugar in this fruit. Read up on the Glycemic Index and you'll find that Watermelon is on the very top.

2 teatimes : I tend to space out my meals to about 3 hrs to the next one.

Portion control : Are you practicing this? Use a 10" plate. I described it in this other thread about it : http://forum.lowyat.net/topic/978436
Note that portion control for normal people is different from athletes but even they watch the food that they eat.

Tau fu fah : SUGAR SYRUP!!! I would avoid.

Chicken Rice : The rice is made yellow from chicken fat.

Beef noodle : The problem with non-poultry meat is that it can contain fat i.e. streaky fat. Best to eat chicken - the fat is easier to remove. Or eat fish more - not only tuna but other types of fish, even local ones are pretty good.

Eating with parents : It's not too bad as long as you don't touch the rich food that has a lot of sugar, coconut milk curries. You can take small portions or wash it in a soup or bowl of hot water.

White rice : Bad bad bad for weight loss. I switch to multigrains to control my weight. And even then, it's only 2 tablespoon full per meal. Nothing more.

Fatigue : Take supplements. Multivitamins + antioxidants + grapeseed + calcium + fish oil. They will improve your body organs, processes and will help with digestion and overall health.

Morning jog : Do it before breakfast. Best time to lose weight is when you don't have food in your stomach. Your body will take it from the storage fat.

Dizzy spells : No lunch? Are you also drinking enough water? At least 8 glasses a day or more after your exercise. Also, careful when eating fruits - you could be spiking your blood sugar levels which can make one dizzy, especially when you're controlling your diet. Your body will become more sensitive towards sugar (and even carbo foods) as you reduce sugar + carbo intake. I can't eat a slice of cake without getting a headache.

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Added on April 4, 2009, 2:58 pmHmm...I'm not sure about the exercise regime. It sounds like you're pushing your body hard and there's also a question whether you're performing the exercises in good form.

I'll let the others comment on it.

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Added on April 4, 2009, 3:01 pmLooks like the mods are combining threads. My answer was to Kaerna. Not Clarkfann.

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Added on April 4, 2009, 3:13 pmHmmm... I take a slightly different viewpoint from iamyuan because his diet is focusing a lot on protein, mimicking a high protein diet to force your body to use fat and protein as energy sources. Also, my stand about the bodybuilding community in LYN forums is that they need to take in more veggies and a bit more fruit into their diet else they may have health problems later in life.

There is a lot of benefits to eating vegetables that most ppl just gloss over very quickly. Some veggies are good, some not so good but the key is moderation. Some veggies you can eat as much as you like with no impact. Some you just can't.

I would also say rethink on eating fruits as a meal. Even though the sugar is fructose, it is still sugar and can lead to problems. Probably cut down on portion and balance it with some carbo, protein AND veggies.

I posted some tips to Kaerna so that should help too. Also, try taking some multivitamins + minerals + grapeseed + etc. Food may not have the amount of nutrition that it may have had during our grandparents days.

I also think that you may need to change how you perceive yourself. If you can't lose the 3 kg before July, it's not the end of the world. And when you shared that you were thinking of becoming anorexic last year, that tells me that you're not happy with how you look. Society is often cruel but that doesn't mean that it's something that you have to accept. Who will know the 3 kg just by looking at you as long as you're healthy? You could get to 50 kg in July but if you don't, it shouldn't matter to friends or family as long as you're healthy and happy.



This post has been edited by myremi: Apr 4 2009, 03:13 PM

Kaerna:
Dizzy spells... are you anemic? Maybe you should increase iron intake?
Losing performance in your jogging... you could be losing muscles. Some more you exercise 2x a day.
How about increasing protein intake and more vege.

Myremi:
If you notive ClarkFann's diet, there is no protein anywhere, except for the 2 eggs whites before workout.
Protein is needed for basic body functions and to repair the body.

I was suggesting to her to add a bit of protein without reducing too much carbs. 1-2 glasses of milk + 1 egg + some tuna/peanut butter in bread is actually not a lot protein. It's about 20-25g. Ngam-ngam to maintain her health. Some more she's a bit anemic. Eat some liver too. Oh yeah, like what you said... lots of vege.

I don't think she needs to lose much weight. BMI is normal. Better to achieve 18-22% body fat.

she may need to ligt heavier and heavier now to build more muscle with the intention to up her metabolism rate....making the calory deficit higher.......easier to lose weight....

Dear TS,

To lose weight doesnt mean u got to do extreme exercises and eat like a bird. Wat u need is to look into the factor/source that making those stupid fats grow. Carbohydrate is one of the culprit if u take it excessively, just cut down ur carbo may be like ... 150g and below and as well cut down on ur calories intake ( i mean may be reduce 200cals perweek on ur average cal that u need to take) and as well take ur carbo on the right time, (breakfast, pre-workout and post workout).

For ur meal plan, ur 2nd meal, why dun u take like 2 Table spoon of peanut butter with some oth protein stuff and morning, take milk like iamyuanwu said with ur bread.

PPL always say eat a balanced diet when u dont wanna be fat or etc..
But what does it really mean by balanced diet? Isnt it easier if there's a list for it..For example :

Breakfast :
2 eggs
1 bread

Lunch :
-
-

Dinner :
-
-

For us normal citizens... we r not dieticians... so i dont really knw what is balanced diet?
Less oily, more vege and water.. Who dont know?
But what's the exact and accurate balanced diet?

my final weight target is 48kg
but will see,when i reach 50 first
alrite,im big boned structure body,my shoulder is broad
my hand wrist bone is big too.
my period was juz over,everytime while period juz over the next day my weight will significantly drop 1 kg
today i am 51.9,moving towards 50kg
i wanna reach 48 in this year,and i sure know i can do it,after tht i will tone up my body with doing light weightlifting and some free weights
i eat chicken breast sometimes,coz i know i lack of protein,my diet is unbalanced.
i take milk+2 slices wholemeal bread in the morning,peanut butter spread with bread
lunch is fruits[when im at home]if im going to gym,will take 2 boiled egg for my lunch
dinner is oatmeal.

This post has been edited by ClarkFann: Apr 4 2009, 07:11 PM

my final weight target is 48kg
but will see,when i reach 50 first
alrite,im big boned structure body,my shoulder is broad
my hand wrist bone is big too.
my period was juz over,everytime while period juz over the next day my weight will significantly drop 1 kg
today i am 51.9,moving towards 50kg
i wanna reach 48 in this year,and i sure know i can do it,after tht i will tone up my body with doing light weightlifting and some free weights
i eat chicken breast sometimes,coz i know i lack of protein,my diet is unbalanced.
i take milk+2 slices wholemeal bread in the morning,peanut butter spread with bread
lunch is fruits[when im at home]if im going to gym,will take 2 boiled egg for my lunch
dinner is oatmeal.

i always eat like bird since i started to lose weight
it doesnt seems extreme exercises for me[i can handle it and used to it ]
i only take 3 slices of wholemeal bread in a day,does it called excessively carbs intake?
well,my whole day calories is a lot lesser than a normal person,my whole day 3 meals = a normal person's 1 meal
yup,i take milk with my wholemeal bread in the morning.That day was an exception,i seldom take milo,coz i ran out my milk
i always spread peanut butter with bread i know i lack of protein,thats why i decided to eat 2 boiled egg in lunch time,before i hit the gym
my dinner is always OATMEAL,i started to hav this diet since last year Sep

This post has been edited by ClarkFann: Apr 4 2009, 07:12 PM

its May not July hun

my circuit training is>>>

This post has been edited by ClarkFann: Apr 4 2009, 07:20 PM


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no worry,i cant do HIIT
coz my work out time is 2pm-5pm
after back from school,i take bus to the fitness centre,coz its very far away from my house
after gym,i back at 6pm-7pm at home i wish i could do HIIT too,but i hav to study in the morning,and transport prob isnt allow me to do HIIT,i can only hit the gym on 2pm-5pm

This post has been edited by ClarkFann: Apr 4 2009, 07:29 PM

Huh? What do you mean you can't do HIIT? *Confused*
I mean using HIIT strategy for your crosstraining and stationary bike woh.

BTW, bones are heavy. So if you're big bones, you'd definitely be slightly heavier than other girls. So don't go too crazy on reducing weight. If not... flesh also hilang & jadi aneroxic pula. =P You pandai-pandailah jaga.
Just remember to check body fat % lah. Clark Hatch got machine to check for you.

haha,i think i misunderstood whatcha mean juz now,sry
yea,im big bone yea..i know CH got machine check for me,when i reach my 50kg will tell my coach help me to check it
this is how my body looks like in 51.9kg
so many stria neh bcoz i had lost 17kg

This post has been edited by ClarkFann: Apr 4 2009, 08:01 PM


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nice club...I've been there couple of times. Decent view, one can basically check out Spore while running.....

indeed CS Clark Hatch is the the largest fitness centre at JB

Yeah, I know you're increasing her protein intake but it sounds so bland and boring lah. I can predict what the typical LYN BB diet mantra and imagine some ppl feeling like they are starving. Eggs, tuna, peanut butter. Sounds boring when taking with bread. Be creative. Food is to be enjoyed, to behold.

Come to think about it, maybe that's why I feel strongly about the food that LYN forumers something go when they recommend about protein. Sorry lah. I'm not against the eating of protein. I'm more against the thinking that that's all ppl had to eat, either boiled or straight from the can. That, more than anything else, will cause ppl to lose confidence in diet plans.

Clarkfann : You look good tbh. One thing though, to bear in mind. Since you're only 18, there is strong possibility that you will get even thinner by the time you turn 21. I don't know how to reason it out but somehow, girls who are still 18 will have a different body shape each year until 21. By then, your body shape would have stabilized and at the rate you're going, you should be fine.

Eating chicken is fine compared beef or pork because it doesn't have streaky fat. Fish is a better option. You can use your fist as a guide. Half your fist size is good enough and it wouldn't make you fat. You can go up to a full cup i.e. one complete fist size and it shouldn't be a problem. Note that the fist measurement is for cooked meat, not processed meat.

If you want to continue to eat bread, make it interesting with veggie so that it helps you out. Slices of cucumber and tomato helps and they can help you in the long run.

One thing about vegetables : if you're not including enough of it in your diet, you can run into health problems later on in life, especially colon cancer. Oatmeals is carbo, it's not veggies because grains are carbo. You're young so you don't feel the effect yet but it will come if you don't change it.

Fruits can be bad if you're taking it excessively. But since u're ok with crosstraining and having 3 hr session, then it should be ok. The only thing lacking in fruits is insoluble fiber which you'll need for bowel movements i.e. to make your shit move down to your shit hole. Fruits don't have it as much as vegetables.

Lastly, nice body. For your stretch marks, I suggest getting some shea butter lotion. You can easily find them in any pharmacy at reasonable prices. Buy the ones that is for pregnant mothers. The moisturizing effect of shea butter is simply amazing. You can use it in combination with a body scrub but don't use the body scrub everyday - maybe once / twice a weak to help promote new skin growth. Shea butter lotion can be every day.

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Added on April 4, 2009, 9:15 pmHmm....Clarkfann, if you want to try to "shock" your body a bit since it's hard to lose to your target weight, another way is to try and go meatless and go vegetarian. But look for a protein source from vegetable e.g. tauhu. Although, egg is also good, just that can get a bit boring everyday.

A week of a vegetarian diet may help. Look up some vegetarian recipes and diet. I think there was one on the PETA site on being a beginner vegetarian. They also have meal makeovers.

This post has been edited by myremi: Apr 4 2009, 09:15 PM

awww,thats lovely
thx for all ur info bout how to diet in a good way and ur compliment also
i got cocoa butter lotion,soothing oil~ yaya,its the one thats for pregnant mothers.Bought it from pharmacy.
quite expensive man~RM34 a bottle 150ml
but its made in U.S.A xD
i havent start to use it,coz i wanna lose my weight till i get the final 48kg first
then i'll use it,is it too late for my skin? the stretch marks had already there since last year Oct..

Better to start using the lotion now because it's going to take awhile for the marks to go away anyway. Plus, it's not too late. Pregnant mothers can minimize their stretch marks a lot i.e. it's not so glaringly obvious.

TBH, stretch marks is something I don't worry about so much. Cellulite on thighs are more ugly. The orange peel is baddddddddddddddddddd...

And if I can look like Beyonce, I'd be happy already.

whats mean by TBH?alrite then,i'll use it before i go to sleep
i dont like Beyonce's body,i know she's hot
but too plump and fleshy,she's big bone and tall
i like Scarlett Johansson

I've always said to my friends, "Beyonce looks like an overweight seal" but alright....guess she has her own share of fans.

Anyway, you sure you've only been reading this stuff for a few months? It seems pretty good understanding.
Another thing that I cannot recommend enough, is to stretch. It's one amazing thing to make you feel good and look good. Also it elongates your muscle fibers, to give it a "smooth" look.

-MOD EDITED-

This post has been edited by pizzaboy: Apr 4 2009, 10:48 PM

Hehe! Actually, look carefully at Beyonce from her early years to now. Yes, your description is correct but men still dig her. Her stature can be known as voluptous which is something hard for females to attain. Anyway, was watching one of her earlier videos years ago. I think it's called "Survivor" and noticed her thighs were big compared to the other ladies. Then watched the video on "Single Ladies - Put a ring on it".

Some stuff are recent. Others mostly from over the years. If I've counted all the fad diets and medicine I've done over the past 10 years, you could say that I have given my body a severe beating. Part of it is also mental conditioning from work so I tend to be slightly obsessive about things. Plus, having friends who like challenging ideas and family who are there to reign me in helps. I have a very curious mind.

And it's amazing what one can find in women's magazines. Ranges from motivation to positive thinking to losing weight, nutrition and better sex lives. Also dealing with taboo subjects like rape, awareness, etc. Cleo is still a favourite among college boys to find out how girls think, even after all these years. Haha!

Yeah, think I have to get back to pilates. Told ya I'm a lazy bum.

This post has been edited by myremi: Apr 4 2009, 11:34 PM

Beyonce looks good in I am sasha fierce video......

TBH = to be honest

Hmm...I think the BBers here can say more about the different body types.

And for ladies, I guess it's a choice on what ppl want. Some folks may not like Scarlett even and want to go for the supermodel look.

But remember, you're 18 and your body may still change in the coming months i.e. your body may become more curvy just from the fact that you're still growing. It usually stops around 21 years old.

i see,Oh yeah~so my body MAY become more curvy i still hav 3 years to go,im still growing~

You can try bio-oil. It can reduce your stretch marks. At least it work for me.

holy cow you were 69KG and you dropped till that size, with only THAT little stretch marks? Consider yourself lucky.

sry,i was 71kg before,at last year May
this is digital scale measurement,normal scale i was 69.5kg
this is my last year photo,can shock u guys
the BIG FAT girl beside the tiny girl is me,i know it doesnt looks like a girl



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and this is my current picture
the other one was edited by my fren

This post has been edited by ClarkFann: Apr 5 2009, 12:55 AM


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U look good.

Well done.

I can imagine where your stretch marks are though, since I went down that road of 20kg lost a long time ago. Shoulders, stomach, hips, upper thighs....

bio-oil?whats it brand?buy it from pharmacy or?

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Added on April 5, 2009, 1:00 ami look good?r u kidding me?
yea,like Pizzaboy said..i lost 17kg,and my stretch marks is juz lilttle,can said im lucky
i started to diet since last year August,and i lost 15kg in few months
last year Sep-Dec,through diet only
this year i only lost 2kg i guess

This post has been edited by ClarkFann: Apr 5 2009, 01:00 AM

52 Kilos for 162 is a pretty decent weight for your height bracket. consider yourself fit and healthy, Clark. ANyway keep up the steady diet.
One thing i realize is these days girls love to indulge in their fave food without counting the calories. that sure is fine if youre young with a hi-metabolic rate with a lots of physical activities.
but the down side to this behavior is that in later years, when their metabolic rate decreases, and with less physical activities behind the desk, they cannot stop their indulgences due to habit already (but its not impossible to change), they start packin it at the belly, thighs and creatin love handles and such.
you are great to realize how important it is to have a proper diet since young and making it a habit for yourself!!! keep it up

yea,i totally agree with u
i dont wanna be obese,so last year i was suddenly buck up decided to lose weight,for health also better figure
since i started to lose weight,i strictly control my diet,im determined and tough,otherwise i wont lost so much weight in juz few months i can endure my appetite,even my family eat KFC in front of me,and entice me to eat fried chicken,but i was juz taken garden salad and ignored them
my friends asked me:" will u keep diet when u reach ur weight target?" i said "sure..u guys seems i lost weight EASILY,but behind the photo u guys will never know what i've been through,this experience make me realise a healthy diet and active physical activities is very important to us to keep in shape,i'll do regular exercise when i reach my target and still pay attention to my diet,coz i dont wanna become a FAT girl again,NEVER AND EVER]xD

Yeah, you look good.

One thing about weightloss is that once you get to your target weight, the rate that you lose weight also decreases.

Did you take any measurements? If you find that you're losing cms and not weight, you could be developing muscles.

Don't worry so much lah. Enjoy life.

Awww,thx for ur compliment
yea,i know these
yea,i take weight measurements only,seldom take my waist's measurement
i remember i used to waist measurement was over 80cm [dangerous measurement,could cause diabetes...heartattack..]
now my waist maybe is 29 inch,on Feb i was 30 inch..
my waistline is broad...coz im big bone
i m muscular fat,my arms and my flesh is very muscular,i hav rats on my both arms cause by those weight machine

how to measure body fat %????

i measure my body fat in my fitness centre
i dont hav that kinda scale to measure my BF%

This post has been edited by ClarkFann: Apr 5 2009, 05:03 PM

Yeap, I bought it from Guardian. I forgot how much, the price is below RM50 per bottle.

http://www.bio-oil.com/en/home/

i see,alrite
i'll check it out,thx

hi all ...i m female and i wish to lose my weight arounf 10kg in 3 months..is it possible for me??
i start my diet plan on last week..and i just lose 2 kg per week...i know what is my problemm, that is i cant make myself hungry.....
anyway, i exercise 3 times per weekk..dance aerobic..but i eat normal, is just reduce my meal to small portion only...
so, is it possible for me to lose weight by doing this??
can u guys giv me some advices?

10kg in 3 months is very possible .. You said that you can't make yourself hungry, so split your diet into several small meals to keep yourself full .... Eating too little can actually be counterproductive ( but don't freaking use this as the reason for eating a lot like me ).

hahaha, tat milo is just to obvious sorry bout tat.

yeah i agree on the oatmeal part, those thing boost up quite a good amount of energy. Erm... how about ur post workout? any protein or milk for that?

U can get those caliper.. i think u can get it from ego from the curve if not mistaken. Sometime the machine wasnt that accurate due to water retention.

oh..hopefully i can do it...
but start from today, i wish to stop my proper dinner by eating some biscuits only...hate it when i see my fat fat tummy..

today din do any exercise, because my wholebody especially my leg was so pain after doing the aerobic for two days..the weird thing is how come when i do on treadmills before starting to dance aerobic, i wont feel pain at all...


so, i just eat a full breakfast, half portion of lunch and some biscuits for dinners is it ok?

What kind of biscuit ? Most biscuits are a combination of carbs/sugar/fats

hmm..Julie biscuit...or tiger biscuit..can?

i only eat 2 boiled egg white and a slices of wholemeal bread before i start work out
but i think my work out session is kinda intensive,10 mins warm up on treadmills,30 mins run on crosstrainer,30 mins cycling,2 set of circuit training,circuit training is the hardest session that i can undergo

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Added on April 5, 2009, 7:41 pmcant,the contain sugar volume is too high~
u can eat Jacobs

This post has been edited by ClarkFann: Apr 5 2009, 07:41 PM

pennee86 : can you list out what you eat? breakfast, lunch, dinner, snacks?

And your muscles are in pain because you're using them more than before. Years ago when I took up aerobics, the first week I went everyday and pain like hell but kept at it. Although, I've sinced stop thought.

Just take a hot bath soak, then rub some deep heat into it. Eventually, once the muscle is used to exercising, you'll get stronger.

breakfast: normally 2 slices of tuna bread with milo (3 in 1 light)
lunch: sometime skip...sometime 2 sushi or small portion of mee hoon soup
dinner: maggie mee ..(think to skip or change to crackers)


i dont eat any snack...i drink a lot of water everyday....

ya..hopefully my pain will recover by tml..will continue the aerobics by tml...

well done Clarkfann.....that's good progress..keep it work...perhaps time to tone up or do some yoga/pilateto strenghten core muscle.....

thx for the compliment
my fren said its time to tone up my body,but i said it isnt my final weight target is 48kg.I am currently 51.5-52kg [i still think im a lil fat ]i dont think its time to tone up
waiting untill i reach my 50kg 1st on May..then 48kg

This post has been edited by ClarkFann: Apr 5 2009, 09:35 PM

You see as you build more muscle, your metabolism will increase proportionately....then your daily calory deficit is higher....increasing weight loss.....

and I think you shouldnt rely on the scale too much..48kg and 52kg are just numbers.....trust the mirror.......what matters the most is good health and at the same time look goods.

yea,i know the most matters is good health and look goods,number isnt that important,my fren said so
but my arms got lotta fats,the both side of my hip also
i afraid if i build more muscle,my flesh will turn rigid and then i can never lose my arms and hip's fats already
this is my current arms's picture



Attached thumbnail(s)

haha your arms look fine ler...girls have more arm fat at the tricep area than boys for some reason, pretty normal. And NO muscle won't do such thing, dunno where you heard from, muscle will help burn calories and fat on their own.

Real life example: skinny guy vs big muscle man at the same height, who do you think burns more calories/fat and can eat more food everyday? easy answer.

I don't think girls can build muscle easily anyway, I'm a guy and I've been weightlifting trying so hard for the past 4 months but still can't see any visible muscle at all, rofl damn sad

breakfast : drop the milo and take either low fat milk or plain water. 3-in-1 light has white sugar which is refined carbo. Your bread is wholemeal i hope or better yet, sugar free high grain. For tuna, look for Ayam Brand, either the no salt version or the mineral water version. Don't take the oily one or the ones with mayo.
lunch : don't skip but control portion and fat + carbo intake. sushi may be fine but just be careful.
dinner : maggi mee is made out of yellow noodles = high carbo. change to complex carbo and add in some veggies + small amount of protein.

Eat veggies : there are some that will never let you put on weight e.g. green leafy veggies.

http://forum.lowyat.net/topic/978436 : I wrote a post about portion control

Aerobics tend to help buiild cardiovascular and not so much toning. Strength training needs to be included - best to ask the guys that.

Actually, what is your weight currently? Because the further you are away from your target weight, the slower the rate of weight loss. And what is your BMI?

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Added on April 5, 2009, 10:51 pmMy dear, you're only 18 lah. Of course you still have fat atm. I told you, wait until 21 when you finally stop growing lah.

This post has been edited by myremi: Apr 5 2009, 10:51 PM

har...its not fine for me ..my arms are fat i know.
im an exception,i easy to gain muscle..i got much more androgen than normal female
i can do juz a lil light weight lifting and then back from gym,my arms will got BIG MUSCLE already too bad..

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Added on April 5, 2009, 11:22 pmhaha,but i dont wanna wait u know,i wanna to achive and fulfil my whole figure transformation in this year


This post has been edited by ClarkFann: Apr 5 2009, 11:22 PM

Drinking skimmed/low fat milk vs Full cream milk, how much differences is there?

I totally hate HL due to the very unnatural sweetening taste.

A lot. Just compare the labels for fat and carbo + sugar content. Those are the main sources of fat in milk.

All low-fat milk have some sweetener in them. True low-fat milk tastes horrible without the sweetener.

HL tastes unnatural because they added in vanilla flavouring.

The other option is switching to soy milk. Just look for unsweetened ones.

sugar in milk? o.O
I thought fresh milk shouldn't have any sugar in it.

fullcream no but once u take out the fat to make low-fat milk, it doesn't taste as good.

your body look OK already, but yeah can be better.
why you obsessed with numbers on weight scale? ppl wont know much you weight btw, if you look good enough you will break their necks when you walk by


Chow

ya..i will do strength traningg after the aerobics..

hmm..okok..i will follow this...my current waight is 58kg and i m just 158 cm...so, my BMI is 23 right?i hope to drop my weight untill 48kg in three months...is it ok?

anyway, may i know that complex carbo is like what?for example???

Thanks!

She is young. Younger folks have higher goals than older ones.

Older ones are good at comforting themselves. Younger ones more driven lah.

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Added on April 6, 2009, 8:37 amHmmm.... it's not really necessary to drop all the way down to the lower end of the Normal BMI range.

http://www.dietandfitnesstoday.com/GallagherBodyfat.php

use the link above. Was given by another poster. 18 - 25 is the normal BMI range.

Hmm... are you sure that it's losing fat or just toning up muscles so that your body looks slimmer and fitter and less flabby? A lot of ladies out there think that they are fat but they are in the normal BMI range (although using the BMI is for an estimate or agak-agak to gauge whether you're on the right track or not) but it's not to set a specifc target. As long as you reach the range, that's fine.

Now, about toning. Toning is about making your muscles tighter and sleeker instead of the flabbiness. Toning is done through cardio as well strength training and flexibility training (stretching, pilates, yoga).

You might find that you're losing weight but if you're losing inches around your body, that's fine. Plus, if you're planning to drop 10 kg to 48 kg, you might be scrawny.

Hmm...why do you want to lose 10 kg though? And what areas aren't you satisfied with? Be specific - the BBers are better than me when it comes to focusing on problem areas of the body and muscle.

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Added on April 6, 2009, 8:37 amHi Felice,

How goes the tummy reduction project?

This post has been edited by myremi: Apr 6 2009, 08:37 AM

[quote=myremi,Apr 6 2009, 08:25 AM]
She is young. Younger folks have higher goals than older ones.

Older ones are good at comforting themselves. Younger ones more driven lah.

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Added on April 6, 2009, 8:37 am

Hmmm.... it's not really necessary to drop all the way down to the lower end of the Normal BMI range.

http://www.dietandfitnesstoday.com/GallagherBodyfat.php

use the link above. Was given by another poster. 18 - 25 is the normal BMI range.

Hmm... are you sure that it's losing fat or just toning up muscles so that your body looks slimmer and fitter and less flabby? A lot of ladies out there think that they are fat but they are in the normal BMI range (although using the BMI is for an estimate or agak-agak to gauge whether you're on the right track or not) but it's not to set a specifc target. As long as you reach the range, that's fine.

Now, about toning. Toning is about making your muscles tighter and sleeker instead of the flabbiness. Toning is done through cardio as well strength training and flexibility training (stretching, pilates, yoga).

You might find that you're losing weight but if you're losing inches around your body, that's fine. Plus, if you're planning to drop 10 kg to 48 kg, you might be scrawny.

Hmm...why do you want to lose 10 kg though? And what areas aren't you satisfied with? Be specific - the BBers are better than me when it comes to focusing on problem areas of the body and muscle.

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Added on April 6, 2009, 8:37 am


i look fat actually especially my tummy...my thigh is consider okok...
i hope my tummy will flat...and good in body shape....
48 kg is not my normal weight?i thaught i overweight already by having 58 kg with 158 cm height...
eeee...i dont want to be scrawny...i just hope i m good in body shape, healthy.. and dont look like skinny....

http://forum.lowyat.net/topic/978436

This is the US recommendation for balanced diet.

The UK way has too many slices on the plate that hard to remember. The US one easier.

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Added on April 6, 2009, 9:30 amhttp://forum.lowyat.net/index.php?showtopi...post&p=24637801

The above is a long post about trimming the stomach. There probably are more abdominal exercises around.

48kg is on the lower range of the BMI for normal. You go lower and doctors may start thinking you're anorexic (if what I read on wikipaedia is correct).

Look at strength training for toning, not body building.

This post has been edited by myremi: Apr 6 2009, 09:30 AM

I tried some interval training, it's killing me... lol i cant even complete 6 rounds of 20 sec work 15 sec interval.. How do i made it easier?

BTW, what does BBer means?

Diet wise it's difficult as i live with my parents i have to eat what they cook. I like brown rice actually but my sister and father would be complaining if we ever switch. Lol

Any new sort of training takes time for muscles to adjust. But do it often enough, and you'll find that you can do it. Just be careful to know when the pain gets too much that you have to stop else you pull a muscle.

BBer = BodyBuild-er

Cook your own brown rice and keep in the fridge. I cook a cup every 3-4 days and scoop out 2 tablespoon of rice for meals. And I live with a Grandmother for the past 10 years and I'm 31. You think you have it tough, try eating with a Granny who gets very upset if I don't eat at the table.

Sky,Live - I tweaked my parents eating behavious as much possible......Older folks need more time and patience...need to explain to them on WHY? How it work?

Now we are all eating ecobrown rish and organic rice at minimal quantity...More vege....must have soup......and some meat (preferably try to stay away from fried one)

I converted the white bread to wholemeal bread for them on permanent basis........

It works but just need more patience....

Thx for myremi for your comments about my diet. Really appreciate your help and effort. I am aware I am taking some 'fattening' stuff in my diet, but I'm still a food lover and I'm not really in a rush to lose weight. My current progress of 2kg a month looks fine for me, and I got like another 10kg to go, I'm giving myself another like 6 months to go down. I'm more of a believer of the 'eat wateva u want, as long calorie does not exceed RMR' school of taught.


i) I solve my hard solid waste issue by replacing guavas with papayas. Turns out the papayas really help a lot for your toilet business.


ii) I'm currently increasing protein intake in hope to solve my decrease in my jogging performance, still starting so can't tell yet

iii) Faint spells, definetely not anemic, but I have a history of highblood pressure. Getting lesser these days, but still occuring.

This post has been edited by Kaerna: Apr 6 2009, 04:07 PM

Errr..what is your weight, height and age atm?

History of high BP is usually a bad sign. How high is high and have you seen a cardiologist about it?

I think I need to be careful when I say certain things. I always have this tendency to assume that ppl who ask about weight loss are overweight people and instead, find out later that they are ok and it's just that they have a negative outlook about their figures.

This post has been edited by myremi: Apr 6 2009, 04:43 PM

lol,but i never think my body look OK,its fat

[quote=myremi,Apr 6 2009, 08:25 AM]
She is young. Younger folks have higher goals than older ones.

Older ones are good at comforting themselves. Younger ones more driven lah.


r u talking bout me myremi?yea,im still young
i totally agree with u that u said younger folks hav higher goals than older ones,olnes are good at comforting themselves! LOL

I am so sad lol, i got low goals at young age =(
I still maintaining my existing diet everyday, dunno where to start from at all.

myremi sounds like me 3 years ago.. yanno, before I got tired of dieting and stopped giving advices

you must be reading a lot. keep up the good work. we need some estrogeny luvin support in here

dah patah tumbuh lagi....must keep up the positive spirit in sharing thoughs there are some lurking trolls around waiting to strike....

Syd G - you must keep sharing your experience with us......

i wonder how you look like now. only remember your "Before" pictures


Chow

hey,dont say that..everyppl hav diferrent target mah..
diet stuff u can consult myremi,she's pro
like a dietician

hardcore exercises today
did all of those weight machines[except free weights]
circuit training once,30 mins crosstrainer,30mins bike
before that,got EFFEY lesson with my coach too
do lunges,sit up...etc....
so im kinda exhausted now
my tummy is damn flat today~ BUT..my weight is 52.1!!!!!!!coz i didnt poo today..eat too less..slow down my metabolic rate already...shit..

I think i am doing the wrong exercise with my abs, i have not felt anything with my abs lately. I am changing sit-ups to crunches. I tried the beginner version of burpee and it is very effective too.'

Have no gym membership have to do everything in the house, hehe wait after my hectic assignment period i will go enroll for swimming lesson.

Doing HIIT really save ur time, only took 30mins before you go flat.

ClarkFann. Lemme guess

1) you have a digital scale
2) you weigh urself more than 5x/day