You can go to your gym, pick up an olympic plate (eg. 5kg, 10kg etc2) which always very accurate one. Go and weigh it and see how much is the difference. Better yet, if you have olympic weight plate at your house (most people dont have) so you can compare the reading between your house and the gym to know which one is more accurate and how much delta you need to figure out based on the reading for machine in question. You can do this on other object that you know the weigh also... just go and compare... I hope this helps.

Checked and the scale is not so reliable. Went on the scale at the gym that calculates your body fat.. and I lost about 0.6 kgs only... but the good news is I lost 5% body fat!! in 20 days!!!!!!!!!!!!!!!!!!!!

happy!

you might wanna try pilates, check out my thread.

http://forum.lowyat.net/index.php?act=ST&f...0#entry41890768

Thanks.

Thanks. There's a pilates class in my gym though. Will try that class one day

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Added on May 2, 2011, 10:07 pmHaven't posted cause I've been busy with exams and after that going out with friends. Been hitting the gym consistently (bawak notes and study while doing cardio - semangat!!) I swear I'm addicted to going to gym (or the endorphins from the exercise?) cause I feel sad if I don't go one day, even if it's the rest day.

I'm gonna be writing a lot.. cause I feel kinda nice writing here even if no one reads also takpe kot. But if you do read, support and advices are welcomed

Goal



Cardio



Strength



Flexibility

Gonna go to at least two flexibility class a week. Body Balance and Gentle Flow.

Food

Been eating more vegetables, raw or steamed. Wanna learn to cook more healthy food this holiday.. tapi haven't started yet.

I'm eating pre and post-workout meals. After gym sure hungry gilaaaaaaaaaaaaa, usually I eat one WM bread with some protein and lots and lots of veges.

Lifestyle

Gonna sleep before 12 and wake up 6.45 everyday.





Wish me luck. Hopefully this time next year I've reached my goal







This post has been edited by zoraya: May 2 2011, 10:07 PM

Using sauna after the gym, apparently it helps to reduce water retention

That's nice to hear I find it quite relaxing also lah.. some quiet time doing absolutely nothing.

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Added on June 5, 2011, 12:50 amLost about 5kgs so far and everyone's been noticing and saying that I look slimmer.

Last month, I managed 3.7km in 10 mins with exercise bike. This month it has increased to 4.2km in 10 minutes.





This post has been edited by zoraya: Jun 5 2011, 12:50 AM

congrate.... very determination.

u can try eating foods that help to burn fat such as citrus fruits like lemon and pineapple, apples, kiwi, bell peppers, cabbage.

Try not to eat white rice, eat brown rice(real brown rice taste nothing like white rice) brown rice is high in fiber whereas white rice is just starch.
u feel much fuller and u won't get hungry so fast.

i saw an article in the chinese newspaper on foods that contains slimming properties, but i don't know if it works but u can try...
celery:high in calcium which burns fat
outer layer of green lime:u hv 2 grate it into rin, there's something in it that can promote metabolism.
the inner layer of banana peel: scrape it with a spoon, it can decompose fat.( i ve tried this, but i can't really bear the taste so i gave up)
melon seeds:prevent fat from accumulating uo together, blend the seeds and gobble it down.

well, i don't like exercising at all, but there is a way to burn fat without working out, THat IS Gardeinng, it really uses up your energy, just 30mins of gardening and i feel so much lighter(spiritually too), we have a stretch of vegetable plot, u not only get to work out, u also get to reap the fruits of your garden.
i also advise u to do any kind of exercise in the morning b4 u eat, as it is at that time ur body has no food to burn on thus it will have to burn the fat.
wait for around 30-60 mins b4 u eat, consuming food will decrease the metabolism rate u ve work up.

Thanks for the advice. will definitely read more about what food to eat and to avoid during this study break period. I can't garden... it's all concrete within my house compound (my mom cannot tahan neighbour's cat keep pooping). but lucky for me i'm loving exercises.





DATO CHIKA - Wow. You must be an awesome human being living an awesome and fulfilling life that you don't have to anonymously put down people on the internet.

good luck. do more weights training will help, more muscle mass will boost your metabolism


Chow

Thanks bata! I used to be scared of doing weights (typical girl thinking I would bulk up like those bodybuilders lol)

I'm doing weight training three times a week at the gym. I was 52kgs at my lightest.. now I'm at 72kgs.. but I think I look better and more toned than when I was lighter. Less flabby.

ignore the trolls.

thanks very much zoraya

i feel motiavted after reading your post! great!

just sharing with you :
Height:163 cm
Current Weight: 75 kgs
Ideal Weight: 52 kgs

FYI, my BMI is definitely OBESE. Gotta lose my spare tyre.
i've big issue, mine is pear cut.. i mean really trully pear. so my workout r mostly on cardio and weight lifting.

Btw, i google around and manage to compile some exercise exclusive for ladies. Refer attachment. not sure to combine which exercise yet.


Attached File(s)
 Amor_Workout_Journal.pdf ( 244.01k ) Number of downloads: 12

My BMI has decreased a bit so I'm in the overweight category (but really at the borderline laa.. i think I'm at 29 and obese is 30 and above). Aiming to reach normal bmi by the end of this year another 10kgs to go.

I think I'm hourglass-shaped.. but I have super flabby arms

Thanks for the exercise link! Do you have a thread of your own? We should keep checking up on each other for motivation and support.

What are you doing in terms of nutrition? I think I'm gonna start counting calories and cooking my own meal soon.

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Added on July 24, 2011, 5:22 pmOooh I just saw ur attachment. Got bench press! I feel intimidated to go to the free weights area at the gym.

This post has been edited by zoraya: Jul 24 2011, 05:22 PM

Dear Zoraya

It's been a week, i can see noticeably difference for my body shape. the stomach started to form hour glass shape.
many of friends did notice the improvement.

here is what i did :

monday-saturday :
brisk walk for 30mins, then slow pace at 5 minutes, another brisk walk for 15 minutes (cannot stand the boringness at treadmill..lol)
cycling 15 minutes
leg press at 7kg 3 resp with 15 times each (after each reps, i will rest 1 minutes)
1kg 3 x 10 reps shoulder press (too painful for my shoulder)
5lb 2 x 10 reps dumb bell lifting
another is smith machine without any weight added (still learning though) 3reps x 15
3 x 30 sit ups (good for abs)

sunday is the most tedious (spent 3 hours playing with the treadmill, row machine, weight lifting)

result : all my body are in pain. but it does not stop me... smlm i puasa, after break fast, i went to gym for an hour. just do simple activity to burn all the calories taken.

i dont have thread of my own, just sharing my experience after reading your thread. You go girl !!!

nutrition wise :
i started to eat chicken breat (grill)
some baby potatoes for carbs
on saturday i had my cheat meal (eat few slices of steak, only a few)
caesar salad
fruit (oranges, kiwi)
last but not least, fried toufu with kicap cili padi (3 pcs every day) - my fav
i dont eat rice, bread or mee as i dont quite like it. hehehe.

after 8pm, i wont take any food. if i find myself too hungry, i eat my oranges.
oh yea, i do take ON whey protein 10lb double rich choc after each workout (only a scoop per day). it can last for 149 servings, so should be 149 days then. Get it for quite a good price. Reason being : it can help me for muscle gain and lose weight.

This post has been edited by mi amor: Jul 26 2011, 04:22 PM

Yay you're doing awesome!! Oh btw, I think I read somewhere that it' not good to exercise for too long (one hour should be enough) and you don't have rest day! Gotta have at least once a week so your body can recover. Just sharing what I know. I think I'm reading about weight loss tips everyday cause I'm on study leave right now.

I just started reading bodybuilding.com recently. I think I'm gonna follow this plan: http://www.bodybuilding.com/guides/female-...-fat-loss/intro

Check it out.



I think I'm gonna order whey protein as well. Before this always thought it was for bodybuilders only

For bulan puasa, I'm gonna follow this meal plan (from old threads): http://forum.lowyat.net/index.php?showtopi...180&hl=ramadhan

I plan to be 69kgs or below by Raya!

You're way ahead of a lot of people in terms of knowing what you want and how to get it.
Phenomenal. You go girl!

woot, thanks zoraya!! i'll try to follow..

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Added on July 28, 2011, 4:57 pmRamadhan Guide by Kevin Zahri - useable too..

Ramadhan Workout - Kz

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Added on August 2, 2011, 9:31 pmhi zoraya

today i passed by the weight scale.. i was a bit reluctant at first, tp mcm biasa cannot resist to sneak peek my performance.. lol..

i'm now 69kg after break fast. though not that much but i am happy.
i did take 2 days rest as you recommended.

well, this week i'm focusing light cardio.. brisk walk, bicycle and rowing.
perhaps 3 x 30 push ups for abs (see if my body can take it or not)
the pear shape did reduce but remain noticeable.

saturday is my cheat meal day.

This post has been edited by mi amor: Aug 2 2011, 09:31 PM

Nice! I'm 70.2 today. Think I can def reach and surpass my goal of being 69 by Raya.

I haven't started fasting yet.. and protein powder just arrived. Let's do this amor!

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Added on August 4, 2011, 5:58 pmbtw do you take pictures of yourself? I took one a couple of months ago.. and I compare with now.. can see the difference!! Puas hati. hoho. Maybe when I rajin, I'll upload it here.

This post has been edited by zoraya: Aug 4 2011, 05:58 PM

Ijust followed your story. I think u shud not be too concerned abt weighing yourself too often. The important thing is that you measure your waistline. After more than a year, it should have dropped 4 - 6 inches. My waist dropped frm 36 to 30/31 inches after 6 months of workout, cardio, and proper food.

Selamat Hari Raya.