Thanks for the input drfaizal

Hmm, actually I haven't been exercising straight for a year. When I started this thread I was exercising at home for a month or so then I stopped. Only about three months ago I joined a gym and started exercising 5-6 times a week.

Found an old journal so I compared measurements. Lost two inches only from my waistline, but my problem area is thighs and arm. Lost 5 inches from each thigh and two inches from each arm.


I know I shouldn't but I check my weight almost daily cause there's an electronic scale at home.. but if there's weight gain I just avoid deep fried food and less rice.




and statikinetic, I can't believe I forgot to thank you for the compliment. Really made my day! Tried stupid ways of loosing weight before (eating once a day only etc).. think it's time I do it right.

actually it is you that i should thank, cause, i have procastinated in my exercise after reaching my "ideal" weight. After reading your thread, i am motivated to get back to weight training and cardio. I do them at home using dumbells and treadmill. That is my raya resolution.

As a consolation, i have been eating properly.

The key to weight management is metabolism. Higher metabolism means greater enrergy used up which leads to more stored fat and sugars burnt.

I want to share with you a site that i find very useful, if you had not been there

http://www.sparkpeople.com

i can give you other sites later. Try that one.

PS: btw, your measurements are quote encouraging, to say the least!

That website is awesome (and free)! Gonna start using it after bulan puasa.

I've read in a motivation section for weight loss is that "you're a role model to people around you". I've managed to get one of my sisters to join gym, and a few friends started exercising regularly as well.

Glad you like the site. I find it very useful.

If you are interested, you can download a presentation i gave at http://www.mediafire.com/?wmynxieljm3

Tell me what you think about the presentation. I would like to improve it.

Take care.

Hmm.. maybe a little less numbers and information. Keep things simple.

I'm assuming your audience are people who generally don't exercise or lead a healthy lifestyle.. so all these fact and figures may be a bit intimidating. I know when I first started I was a bit overwhelmed with calorie counting, pre & post workout nutrition, types of exercises, different routines, etc. When I first started I used to turn off my laptop in frustration and think I'm gonna be fat foreeevvaar. You should include in your presentation that they don't have to change in one day but should take baby steps.

Oh and include before and after pics.. I find those very motivational (if they can do it, why can't i?)

***

Oh and I'm gonna be doing Jamie Eason's LiveFit training programme starting on second week of September. http://www.bodybuilding.com/fun/jamie-easo...it-trainer.html - those who have looked at it and wanna comment or give some input, please do.

She's so hot. roar.

Yes. Proper diet is crucial to weight loss. That's what you put in your mouth and you will become what it is. Every day McDonald's sure naturally you'll become like Big Mac

Eee mcd was the reason why I started gaining weight. Damn those mega mac. I haven't had mcd for months now.



This post has been edited by zoraya: Sep 14 2011, 12:16 AM

Starting Jamie Eason's Livefit programme tomorrow! bodybuilding.com/livefit

Meal plan is gonna look like this now.



Meal 1: 5 egg whites, starch, vege.

Meal 2: Chicken muffin/Homemade protein bar.

Meal 3: Chicken/Fish, starch, vege.

Meal 4: Same like meal 2.

Meal 5: Same like meal 3.

Meal 6: 5 Egg whites, vege.


Coupled with weight training, split into four days.

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs & Calves
Day 4: Shoulder & Abs.

Gonna train weakest body parts for an extra day during the week. Most probably Chest & Triceps since I have sooperflabby arms. On top of that, I'll be doing BodyBalance in one of the days of the week.

This is phase 1 of the program and last four weeks. No cardio for this phase.. happysad about it.


Any sifus reading this, when is the best time to eat multivits and EFA? I think I read somewhere that EFAs should be taken with the last meal, but I'm not sure?? Something about it taking longer to digest..

This post has been edited by zoraya: Sep 14 2011, 12:17 AM

Nice reading on your progress. Other people's journal and progress help fuel my motivation. Thanks.

hey babe, have you started on the LiveFit program? how is your progress?

The meal plan I'm following probably 80%. I'm not super strict but I am more in control of what I eat. Started the meal plan way before I started the exercise.

As for the exercise baru start two days... shy lah to do the workout at the gym! Wish I had a gym buddy.

So far I lost the raya weight that I gained just by controlling what I eat and when I eat.

Are you interested in the plan as well?

Ah I'm thinking of starting but I'm not too sure yet. The meal plan sounds good, easier to cook food that way too. Hmm I understand your shyness cause the weights area are always filled with guys most of the time! I haven't got around to watching all the videos of these workouts in the program yet, gonna start watching it tomorrow and see how! Keep us updated with your progress after week 1 yea

Yapp.. just stock up on fish & chicken breast. Carbs I prefer sweet potato and brown rice. I'm not a picky eater so I've been able to keep with the diet. Eating every three hours has helped with avoiding overeating.

Need to work on my triceps! Couldn't complete 6 sets of pushups. But I tried until I fell flat on the gym floor. Good luck to u ya!

Hahah ah so you're not too picky ! Ugh need to gather up some energy to start cooking some healthy food, daily! Good luck to you too

You can actually cook once a week. That's what Jamie is doing and most people that are following her. I usually cook to last me three days so my mom don't bug me about taking up space in her fridge.

After one week, it might just be in my head, but I can see my arms getting toner.

and I can fit into some of the clothes that I used to fit when I weigh around 52kgs. (current weight is 68kgs). Guess it's true what most people are preaching, screw the scale!

Keep me updated on your progress. Keeps me motivated

I really suggest you do some cardio or cross-training to speed up the fat loss. The clients I have in the gym have reported tremendous improvement by adding some cross-training (10 mins, intense). This is without nutritional tweaks yet.

Is high intense like HIIT or just purely high 'level' setting throughout the 10 mins? At least 5 times a week?

Cardio starts on phase 2 and I can't wait... I believe you in cardio speeding weight loss (I did see those results myself when I first joined the gym and did cardio 6 days a week).

We take the fighters concepts of increasing cardiovascular ability and strength and speed. How this is done is by taking one "strength" movement like a deadlift, push press, etc. One explosive moment like kettlebell swings, jumps, sprints. By combining these elements, we tackle the energy systems in all angles and enable maximal fat burning with minimal effort.

Usually twice a week in addition to weight training

Ooh i think I've seen that type of exercise at my gym before. Swinging the kettlebell etc.. but I don't think I wanna attempt those on my own. Might injure myself or other people.

Maybe next year once I start working and have money to hire a trainer.