To everyone:

Eating right is immensely important to gain or lose weight. So important that you cannot even see a change in weight with just workout alone. Remember that in physics there is the principle of conservation of mass. Same applies to gaining or losing weight.

To gain weight, I used to eat 5 meals a day for a month and regularly go to the gym. This will increase your metabolism and you'll feel like you have great energy at the gym. I managed to gain 5 kg without spiking my body fat percentage. The tip is to eat small portions of meat, rice, fruits, and vege. A proper small portion is the size of your fist.

This is what my normal daily meal looks like:

Wake up and eat ASAP.
1 portion of rice + 1 portion of meat *rest 4 hours*
1 portion of fruit/vege *rest 4 hours*
1 portion of rice + 1 portion of meat *rest 2 hours*
WORKOUT TIME
1 portion of fruit/vege + 1 portion of meat *rest 4 hours*
1 portion of fruit/vege

I even went as far as setting the alarm to wake up in the middle of the night to eat. Don't worry if you don't feel full during the first meal of the day. I guarantee that you will feel stuffed by the time you are halfway through your 3rd meal.

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Added on March 25, 2010, 6:57 pmAlso, you should try to learn to keep track of the calories AND protein you consume. Try to eat around 3000 kcal and roughly (2.2*your weight in kg) grams of protein a day.

This post has been edited by Xerone: Mar 25 2010, 06:57 PM

i am a 18 years old gal. anyway to lose weight and tone up my whole body within 1-2 months?
i m 160cm and 55kg...sob sobT.T
i have to slim down on weight and size coz having some event...help!!

HI GUys... ... i wants some help from all off you in here, im a male with a weight of 215kg with a height of 171cm,with a waist of 44cm,ive been gaining weight since the past 3years due to some personal issues,
i want to know what do i need to do to lost this "extra extra extra........ baggage", i am very determined on this as i am when i quite smoking 2months back and ive also have managed to maintain my eating time to 3meals a day,i have been to the gym to work out but due to unregular timing and non planned workout ,it seem that it only maintains around 215kgs-210kgs , can please advice on this as im am really determined to lost weight...

how do decrease the size of my tummy??

If your main priority is losing those fats, I would suggest you to sfocus on cardio activities such as jogging, cycling, runnint, HIIT and etc. Don't focus too much on workout as you need to lose those fats first. And instead of 3 meals a day, try breaking down to 5 meals a day.

And may I ask what kind of meal do you usually take on a daily basis? Any rice, meat and etc. Do share with us so that we are able to give you a more concrete advice on your issue.

5 meals a day??? correct me if im am wrong but supposedly i need to cut down on the intake right? as im new i this please explain bro... and yes my priority is losing those fats, can advice how my mins or hours that i need to get on the cardio activities? and as my weight is unbalance i cant jog for too long as my feet cant take my weight , i would prefer to do cycling as it would not hurt my feet as much as im jogs and also this is the reason that i do workout more than cardio activities,


my daily intake is the ussualy rice,for breakfast i eat 2 piece of white bread with margarine, on lunch i took plain rice with fried chicken or fish and some vegetables, dinner i usually eat fried rice or sometimes fried mee,any advice on the food intake?

5 smaller portion meal. I am not expecting you to eat a huge portion. We normally eat 3 meals a day. My suggestion would be eating lesser for every meal and break them up to 5 meals a day. This is to keep your stomach working throughout the whole day.

If your weight is hurting you, I would suggest you to either cycle or swimming. I would suggest swimming as your whole body is working out. I lost almost 5 kg after swimming in less than a month. I would suggest you to exercise according to your capability. You may not have exercise for a long time. I would suggest some light exercises first. Exercise till your body can't take it. That's your body's limit. Every day/week, try to push your body's limit further. There's where you'll improve. Always remember, you'll never grow or become better if you gets too comfortable with the things you're doing.

And finally, your food intake is horrible. Cut those rice, breads and noodles. If you have to, try taking wholemeal bread, or brown rice. Get rid of all your favorite foods such as fried chicken or fish. Go for steam chicken and fish instead. Try taking oatmeal for your breakfast and more vegetables and fruits in your daily meals. I don't forget to snap pictures of yourself at every week to keep track on your progress. Trust me. You feel motivated to continue working further.

This post has been edited by night: Dec 9 2010, 10:29 AM

3000 kcal per day?
i tot u need to calculate ur BMR - set ur daily activity intensity then ur target weight.
i login to myfitnesspal website for calorie counting (there is an android apps for that)
plus i use mio motiva HRM watch to monitor my heart rate (i got one mio classic for sale )
twice a week 1 hour futsal plus once a week gym workout
yesss, weight loss is painfully slow for me..

Since you have already paid those gym, why not visit the gym at least 3 times a week. Once a week is not enough for the money you have paid. Unless you're referring to your college gym, that will be a whole new different story.

You're nitpicking at the smaller things, refocus to the bigger picture.

Some of the prople who I hang out with can push off weight easier than most. They don't calculate BMW. They don't count calories, they only generally watch what they eat. Their watches can only tell the time.

Want to lose faster? Keep eating what you're eating now and start working out 5 days a week. It'll be hard at first but your body will adapt.

hi, im having problems with my weight. i go to the gym 3 times a week, but exercising increases my appetite. i swim, i play tennis, i do yoga and im a latin dancer. my main problem is my arms, the fat on my arms seems permanent. my diet is imbalance. ):

The topic tittle is horrifically cruel but funny.
I have a 'not so nice tummy'
I don't have beer belly but a lot of spare tyres which will spill out when I am wearing my work-pants
I had my share of exercises, dieting, bla bla bla and even coach a team of school handball players but the stubborn tyres were still there.. Haish!!

Now I am sooo tempted to go to The Men's Skin Centres to try their Men's Tummy Sculpting Therapy. The adverts they run in Men'sHealth magazine are really tempting.. showing a rock-solid abs of a model..

The price is okay (RM1800) considering it is a 24x sessions (well that what the advert says). Have any of you guys be so malas (like me) and ever joining this kind of therapy. Is it really effective or is it just a rip-off?

Can share your experience with us here...

Can they even guarantee you that you'll have the exact look and shape of he said model? NO! Don't be fooled by all these marketing gimmicks. If you really want to lose those spare tyres, there's plenty of ways for you to do so. Perform cardio exercises such as jogging, dwimming, cycling and even better, HIIT.

Dieting is a definite no no if you intend to lose weight. Since you're exercising, it is logical for your body to get hungry easier. The key point here is eating healtily. Take plenty of fibres such as fruits and vegetables. Reduce your meat intake. Only take steam fish or chicken.

You are right... I will not spent my hard earned 1.8k bucks on somtin that I will regret later
Hmmm..Will try to manage my food intake and exercise routine... Setting aside that RM1.8k to buy nice present if goal achieved..

thanks

I'd say the first step is picking up knowledge. Knowing why you do what you do makes it easier.

I would rather you spent those money first by investing in proper attire, shoes, signing up a gym or setting own your own mini gym. I spent less than RM1k to do mine. Just get yourself a good dumbell and a bench press and you're all set.

I would suggest you keeping us posted on your food intake so that we are able to give you a more concrete advice to improve them. Good luck bro. Always remember, there's no such thing as fat people. Only lazy people.

Yup agreed..


Actually I do have a benchpress and a couple set of dumbells and a MIO Motiva too..supposed to keep me motivate; for only 3 months
The prob is I always become very malas and unmotivated when I don't see result I want to see.. hence the quest for short cut i.e. men's skin centre
By the way.. how much is the cost for having a PT and in which forum exactly (if there is any) I can post my food intake and exercise regime so that other expert can have a review on that?

TQ TQ

i prefer to walk den jog den run den jog den walk...
apparently i read some article said walking is the best way to burn calories.

I can swim for hours but I just cant run for longer than 10-15 minutes (will feel very suffer if I run for more than that).
*Run here include jogging.
I learn swimming since young, but my body gained weight felt a bit paiseh to go swim. So, I prefer walking/jogging to lose weight.

hey, does doing core exercises (such as "the plank") help reduce flabs around the tummy?