no such thing as spot reduction. wanna reduce fat around chest? exercise + proper eating. wanna lose lovehandles or beerbelly? exercise + proper eating. wanna lose those fats in the ass and thigh? exercise + proper eating.

plank strengthen ur core but gentle on ur backside n neck compare to sit up

even normal squat (or squat variation) can flatten ur tummy

more muscle u packed, more fat u burn - men's health mag

I want to have a six pack abs and a little body muscle.My current height is 168cm and weight 59kg.Is there any home exercise I can do without going to gym? Maybe some push up or sit up? Any other recommend exercises? Usually play futsal everyday from 5.30pm-7pm

Hello there fellow forumers. Recently, after going on the weighing scale to go on a Genting theme park ride, I've been more conscious with my weight difference compared to a year ago.

I'm currently 20, at 68kg(weighed at genting), and at around 165cm. Compared to the last few months i weighed, which was only 60 kgs. I am still wearing size 29/30/31 pants, although I can feel a massive change in my tummy and flabs around it, and my bottoms. About my diet for the past few months, I've been eating really alot for no reason( i guess thats the reason to it), and taking in a lot of alcohol( a lot of celebrations lol). I used to play futsal weekly for a few years, and stopped playing actively for a year. Now after seeing how ridiculous I'm starting to look in my clothes..

I'm now more health conscious, and I want to reduce my body fats, as well as starting to build my body. I do not know the reason why but my body strength(like my arms/upper body) is quite weak and it affects my confidence. Been reading around, and I'm planning to start running and have a controlled diet, as well as going to buy a dumbbell to train my strength.

My Target

To lose the fats and flabs around my tummy and the side of it, as well as my bottoms. And then progress into building abs.
To start building my upper body strength and give a better shape to it.
To actually be taller if that's possible..
and to start living a healthy life like you guys I guess treating our body well would be as good as loving ourselves, and I'd like to do so.

I hope you guys could give me advices and tips for my target.

900 x 2 = 1800 a day,by that time i aldy sore back,i will no longer can jog,,as this thread is for beginner ,my best sit ups would be 100 .but my 6 packs never visible because it was covered with unwelcomed fats,i just jog for 10 mins .how long does this exercise gets my body noticeable ?

hye i`m 14 yrs old , has man boob and weight 60++
i need u advice & tips
so what can i do to cut of my weight & make man boob doesn appear to obvious like thin normal teenage chest
also i using a wrist/ankle weight started from yesterday what can it do to my wrist?
shud i wearing it at night & ketatkan ?
also can give tip to slim down glutes a.ka butt or make it muscular
can give some advice
aso i lifting a dumbell 4 kg on right arm & 2.5 kg on other arm
so what time does it help to grow big bicep
p/s dumbell exercise started at 8/2010 or 7/2010 dun remeber

is "lari setempat" effect same like jogs? did it 15mins 3 times a week also. ehe

Alright ladies and gentlemen over here, there are no shortcuts in losing fat, getting abs or a so called ideal body look over days,weeks or even months. imagine if someone had been really in bad lifestyle and in a terrible form for years, and it take just days to undo everything, is it possible? No.

Exercises and healthy lifestyle are things that should be practice all the time, not just for the few days to prepare for looking good @ prom or that particular few weeks that you want to have a look at your own abs.

I've been having a terrible body and I know how hard and how long it takes for it just to get the tummy smaller by an inch.

Good eating habbit with balanced nutrition intake is a MUST for everthing that you are looking for..

And regarding exercises, unless you are having a lower than 10% body fats, the spots reduction exercises like abs training will works for you to see the abs. Otherwise, cardio is desperately needed.

And I will suggest do a mixing of exercises a.k.a strength circuits or interval trainings.

It helped me to develop stamina, burns fats, build up lean muscles and endurance.

These are all things can be done at home.

Jumping jacks, skipping ropes, squats, jumpings, pushups, situps, curls and lifts with weights/dumbells.

At parks, jogging, pullups, chinups, situps, pushups, sports like bastketball and cycling.

These are all things that help one to sweat and workouts.

I am not as pro as some of the forumers here did, but I am going through diet, lose weight/fats,build muscles or any related terms regarding it and of course I did failed and learning. a lot advices i had got from the others.

To conclude, some people will buy dozens insurances because they worry that their body or health are going to collapse anytime. It's a good way to prevent unfortunate events.

BUT it's even better if we control our own lifestyle.

Because now I believe no one is born fat and it's really up to one to decide how their bodies should look like.

=)

hi. here's my daily routine:
morning:
after wake up, do pushups about 40+40 times. then for breakfast, i cincai eat. the most is 2 slice of bread. sometimes no breakfast coz feel lazy to prepare.
before gym: 30-60 minutes jogging in the nearest park.
gym: monday: chest+shoulder, tue: back, thursday: leg, friday: arms
lunch: 2 slice of bread+chix ham
dinner: very small portion of rice, but for the lauk, i take more vegies and chickens. method of preparation is normal e.g soup, goreng kicap etc etc

i did gym 4 times/week, jogging if possible do every morning.
but the problem is, my stomach. still cnt get rid of the love handles and flabs! currently weight 82kg, height 180cm.

any suggestions for the stomach? tq

I'm not a pro but my 2cents are below

Abs are made in the kitchen + lotsa cardio, as long as you're not eating clean, it's tough to get rid of your love handles.
You can also try changing your running method to HIIT (High Intensity Interval Training), run slow and steady pace for 1 min and spring as fast as you can for 30 secs, do 6 reps as start.. and slowly increases the reps.

your gym split looks ok, but reps, sets and weight?

how to have 6pacs =D any1 can teach me

Sit up +sit up ,try to do as much as u can a day u see it and u can do it up side down too

---

Added on March 13, 2011, 9:21 amNo need to wear ketatkan ,exercise and is 4 kg suit your strength means do u feel too light on lt if yes go get a heavier one ,u can try do pumpin to turn your man boob to muscle ....

This post has been edited by Sebastiank21: Mar 13 2011, 09:21 AM

First step, is to control diet. Don't eat junk food or high carbo food. Cut down on coke, pop corns, cheese cakes, fried chicken, fast food etc...

Then, maintain exercise program, list it down and follow the schedule every week. Be discipline.

I'm sorry, you can do a thousand situps everday and all you'll get are sore ab muscles. Diet control and a drop in bodyfat percentage is the way to go.

mannn... this exercise is beyond... kill me too... i love this exercise especially on Plank Exercise.. really cure my back aches...
thanks bro...

This post has been edited by MANSTIR: Mar 15 2011, 10:01 AM

just to share about gaining weight from my experience( i am an ectomorph)

I start last year on jan 2010 with weight of 57kg with heights of 174cm( look skinny and drug addict look alike face )lack of experience and just like newbie out there i train only bicep

I did spend money on weightgainer (appeton weight gain) on the first month and my weight get to 61kg, but stop taking since it is costly(rm100 for 1 week)

then i start surfing lowyat and learn about this forum and do the right training, do all body parts and adding supplements to my 3 main meals(breakfast, lunch, dinner) with ON weightgainer ( i took 2 packets for 2 months) and reach body weight of 70kg

now on march 2011 i can maintain my weight of 67kg and currently taking protein with 3 times workout every week

I know i am still a newbie and my advise is keep learning, do proper technique and ask people out there
consistency i think i the best , u would see the result in about 2-3 months if you do it right
the result is amazing many ppl praise me and start asking the way how i transfrom, so to ectomorph out there dont give up

I lost like 20 kg over the past 8 months.

From 85 to 65, still not good enough shape but way better.

All I did was cardio for an hour or so every weekday, and eat 3 times a day [never skip breakfast in the morning] but I always control my calories, oil, carbonated drinks and sodium intake. I stopped eating instant noodles or everything fried and everything just got better.

And oh, I always eat rice at noon and dinner. I'm pretty much of a food pyramid believer. I just don't get it when people are trying to avoid rice in their attempt to lose weight but never care about their oil intake like in 'fried noodles, fried kuey teow, etc'. I seriously believe carbohydrates are the most needed by our body but must be taken moderately and not excessively.

This post has been edited by Izzairi: Aug 8 2011, 09:47 AM

Hey, nice to hear that you're making progress.

67kg, for 174cm ain't too bad.

And yes I'm starting to think that consistency is the only problem for ectomorphs.

And I somehow feel that weight loss is much easier than weight gain..

Both require the same amount of consistency and determination, but for weight loss you can substitute with same amount of food but different choices (so it's a matter of overcoming the taste buds barrier), whereas for weight gain you've gotta push yourself past your original eating habits in order to increase calorie count.

This post has been edited by entryman: Aug 9 2011, 01:40 PM

Hi, im 26, 80 kg with 175cm height, i think to build up my body to build some confident of myself. I have go to gym with my coursemate when i was study but that was a light n normal exercises and it was 3 years ago. Hope that get some guide and help here. How should i start ? Btw my location is PJ area. Thanks