How should i do?
Who got experience pls advise me some
Want to reduce weight

More Cardio

how about my meal all ?

no rude intended, but could you read what's been posted here before asking ??

impossible to do by yourself in 4 months and losing 15kg quota

working out and self monitoring is hard .....


since you have 4 months timeline ... get a private trainer ...

This post has been edited by Serpentarius: Jun 23 2009, 05:11 PM

if you are quite fat, then it's possible to lose weight 15kg in 4 months. If not, it's quite difficult. if you are losing fat fast, gaining muscle is a bit tough. So choose which 1 do you want first

squat, deadlift, HIIT, less carbs, play with truck tyres.

First of all, 15kg is quite a bit of weight if you're an average person, are you sure you need to lose so much? In any case, if you really do, cardio, cardio and cardio.

my weight now is 76kg
i wanna lose weight and gain muscle thats y want to lose to much..
ohh cardio
any suggest about food ?

PM me your email, I'll send you a rapid dieting book. But I'm not optimistic. You don't seem like the type that reads much!

is that squat can make ur ass more bigger?

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Added on June 23, 2009, 8:52 pmi'm struggling to lose weight since i was teenager...but result, gained 7 kgs after SPM...

This post has been edited by aina_shaira: Jun 23 2009, 08:52 PM

PM u already
lol
really wanna reduce weight

1) Do cardio
2) Eat less calories than you use up everyday(you may need to learn to count calories)
3) Break ur meals into 5-6meals, but eat small portions each time.(3 main meals, 3 snack)
Main meals, breakfast, lunch, dinner should include low GI foods. Snacks should be fruits, oatmeal biscuits..etc.

A good start would be to take 1/2 serving of what you normally eat for your main meals. Then move on to 1/3 serving.

Cheers~

*Losing weight = Exercise + clean diet

This post has been edited by tineagle: Jun 23 2009, 10:10 PM

thanks

What's your body fat % ?
You're bound to lose muscles and bones if you cut 15kg from 76.

Use body fat as a measurement.

You're not that heavy to begin with. I believe it's fat you want to lose. Don't get caught up so much with weight, rather use BF % as a measurement.

This post has been edited by -Dan: Jun 23 2009, 11:41 PM

i dunno by %
i want to reduce weight and the same time wanna go gym..

then just hit the gym hard.
get some muscles and therefore u wont look flabby

teh orang kampung

Diet, train hard, sleep well.

No sugar, no oil, no crap food. If you can do this for 3 months, 15kg is possible.