Following Jamie Eason's Livefit programme from Bodybuilding now. www.bodybuilding.com/livefit

If you're lazy to click and read, the summary is... it's broken into three phases.

Phase 1 is muscle building without any cardio coupled with clean-eating plan;
Phase 2 introduces cardio and limits starchy carb intake to earlier of the day;
Phase 3 is HIIT and carb-cycling.

Each Phase is four weeks and in total the whole program is 12-weeks.

Gonna be cooking my own food, bringing packed meals to college, and also be doing free-weights in the gym Wish me luck! I'm aiming to go during non-peak hours so I won't feel shy with all the dudes in the gym.

Food: Six meals spaced every three hours.

Supplements I'll be taking: Daily multivits, EFA, BCAA pre-workout, Calcium pill post-workout, Whey Protein (if mealtime don't happen within 30 minutes post-workout)




WISH ME LUCK! And let me know if anybody else is doing this too? So we can support each other.






This post has been edited by zoraya: Sep 14 2011, 12:06 AM

Welcome for a lifestyle change. Good luck!

Are you doing everything at home?

mind posting your everyday diet?

its easier for the abangs n sis here to advise based on that..

anyways, great to see you're consistent on pilates/yoga as well as belly dancing.. plus point for doing cardio but if ur serious about losing weight ur gonna have to b lifting heavier.. n dont worry u wont get big huge muscles.. its essential to 'tone' n give u that lean/slim look once ur bodyfat% lowers to a certain level

relatively heavy weight lifting is essential for gaining muscle mass. and muscle is responsible for burning 80%++ or more of our fat throughout the entire day.. so it burns waaayy more than cardio in the long run, unless u tell me u do cardio 2-3 hours everyday la..

also, google up CKD.. ketogenic diet. its a high fat, med-high protein low carb diet.. where u eat mainly fat n protein w low or almost no carb meals for 5-6 days/week and 1-2 meals with carbs as u would normally for 1-2 days/week.. the diet has proven to be extremely effective.. why should u do it? google n u will find your answer

pair weightlifting n a proper diet, make sure ur resting enough n ull b well on ur way to losing weight! well more specifically, fat!

all the best!

Majinity Hey, yeah I do everything at home. My sister paid for me to join a gym for about three months earlier this year. Didn't really work! I started not exercising regularly because of the amount of time it takes for me to get there (packing stuff, finding proper gym clothes, drive) and the amount of time spent there (exercise, sauna, shower, drive back); takes about 2-3hours. NO TIME became an excuse. Exercising at home is easy, just switch my laptop on and open the video and I can exercise with whatever clothes I have on already. 45mins - 90mins.

cheezzzz Hm, how heavy is heavy? Would two big bottles of water do it? Since I'm doing all this at home.
Will read through the ketogenic diet later today. I think I've tried the Atkins diet before, didn't really suit me. I can cut back on carbs but I can't cut it off completely!!


Thanks for the response guys really appreciate it!

heavy enough to do only about 10-12 reps.. 15 reps is too light. if ur doing at home get a pair of dumbbells to start out. or do bodyweight exercises aka push ups, burpees, air squats, pull ups, plank n crunches.

diet plays a huge role, keto is very similar to atkins as well. and its normal to think u cant cut it off completely but thats normal for every diet before u start.. its just a mindset.. ull b surprised that u wont b so hungry so often when on keto.

@zoraya

True. 2-3 hours like what I'm experiencing now. I did try doing them at home, but the dumbbells I have at home simply not enough. For me, it'll do fine only for Biceps exercises. Nasib my timetables are always good.

Selit sikit, muscle mass are smaller than fat. So you actually can have same weight with smaller figure. How great is that ?

EDIT: wrongly state

This post has been edited by Majinity: Jul 14 2010, 07:24 PM

Yeah, the gym is essential for weightlifting. I need to work on my triceps, flabby arms



Regarding everyday diet, I don't really follow a specific diet as for now.

For today, I had microwaved egg and toasted bread with one plate of veges with as little mayo as possible (around 12pm. Woke up late)

Aerobics exercise.

Around 2.30 felt hungry, so munched on some boiled baby carrots and a small banana with peanut butter and half a dragonfruit.

Around 5.30, went out dinner with family. Four people shared beef ginger koay teow, grilled chicken and fried rice. I was still full from just now so I ate slowly to let other people eat more I think I took two spoons of rice only.

Now, 7plus, felt a bit hungry again, so finishing the other half of the dragonfruit.


Haven't read up on the keto diet yet.

This post has been edited by zoraya: Jul 11 2010, 07:27 PM

Hi TS.. not a 'diet' per se but just a 'food journal' kind of thing.

Btw you'll start winning after you start paying attention to what you eat and what you do. A lot of people know what to do to lose weight - they just dont do them

I've definitely been paying attention now.

Managed to resist nasi lemak and lontong temptation for breakfast, resisted ice cream for tea-time... and even when my friend ajak me to lepak around 10, I just ordered ais kosong.

No time to exercise today but went for karaoke and I danced a lot, bolehlah. HEHE.

Hi Zoraya,

Just want to drop by to give you some fitness tips hoping to help you with your fitness journey!

Workout: You'll have to change your workout up in order to get to your next goals - doing the same exercises at the same intensity for more than 1 month will only make your body adapt to what you're doing. That means your bodyfat level will stay the same once the body has adapted to the exercises that you're doing. I suggest doing some weight training 3 days a week - just a short workout, less than an hour. Cardio first thing in the morning on an empty stomach for 3 days a week. You should alternate the weight training days with the cardio days to get the best results out of the program. Let me know if you need help on suggesting the exercises that are most effective.

Nutrition: Don't starve yourself! It's all about eating healthy, starving yourself will only make your body store more fat because your body goes into panic mode when no food is fed for a long period of time. So when some food does come, whatever that it, it just keeps storing because it doesn't know when you will eat again. Eating often in smaller portions is ideal. Applaud to eating 6 times a day!! Two things to focus on to kick start. Double/Triple your fiber intake with fruits and vegetables. Limit your carbs intake to before lunch time and have a light dinner with maybe just some meat and vegetables. Snack in between each full meal with fruits and nuts so you're never too hungry.

Key to nutrition is to eat the most natural foods as possible - anything that hunters could find way back when. Such as meat, vegetables, fruits and nuts. Anything processed is out the window.

Good luck with everything!!

---

Added on July 13, 2010, 12:43 amOops I forgot to mention the most important thing! Cut out your sugar intake COMPLETELY if possible. Sugar will cause an insulin spike in our body that makes fat burning impossible!! It's EVIL so cut it out and you will notice a difference in no time!

This post has been edited by sneakerfanatics: Jul 13 2010, 12:43 AM

Thank you very much for your input!

Will look at changing my workout schedule soon.. but as for now rasa geram la! Cause all the exercises I'm doing, there's probably about 15-20% of the portion that I can't do quite well yet. I feel like I wanna conquer them fully before moving on. Definitely adding the three days cardio as soon as I wake up though

As for nutrition, I've been increasing my fruit and vegetable intake, but limiting carbs to only before lunch is gonna be a challenge for me. Gonna start slowly!



Oh, stepped on a scale this morning. Lost about 1kg. Not much, but I'm happy

Congrats to the great start! Keep up the good work and you'll reach your goals in no time!!!

I read somewhere that we should eat every 3 hours that we are awake and the food is based on the activity that we are doing. (fitnessmalaysiablog or something)

So, so far, as soon as I wake up, I eat two gardenia wholemeal bread with sardine/egg and lots of vegetables (salad and tomatoes). 30mins after that I have my exercise for the day.

Three hours later, I snack on a fruit.

Three hours later, I have my pre-dinner. (Usually whatever my mom cooks with as much vegetables as possible)

Three hours later, an even lighter dinner with vegetables as well.

If I don't feel like having dinner, I eat another slice of wholemeal bread with something and vegetables.

And lately, I get sudden craving for something sweet, so I usually take a tsp of peanut butter (is that okay?)

***

Only four meals cause I keep waking up late.



And I can't eat cucumber anymore! Yesterday my mom cooked mihun goreng and since it's not very healthy I had a slice of timun with every bite of the mihun. Haven't had cucumber for awhile but force myself to eat it because I'm gonna eat mihun.

Gassy and got diarrhea.

***

Also, could anyone suggest a substitute to mayo? Besides olive oil.

Peanut butter ada yang no sugar added. http://forum.lowyat.net/index.php?act=Sear...e=peanut+butter

Peanut butter kinda good, sbb kacang source of protein. As for time between meals, quote from darklight saying 2.5-3 hours is good. Lepas exercise takde mkn ape2 ke? Intense workout, post-workout meal normally berat. Carbs + protein.

Usually lepas exercise just drink lots of water je.

Today special though, I had chicken breast with boiled vegetables and one small boiled potato about 30mins after workout.



Darn, I don't think my peanut butter is without sugar.

so TS...how's ur progress?
i come in to get some motivation
let loose myself for quite some time edi...finally decided to start working out and get back into shape

I'm back! Exercising at home just wasn't working for me. I stopped posting here because er, I stopped exercising.

I bought a milkadeal voucher for one month membership at Fitness First. Been going 5 times for the past week and decided I would like to continue the membership For this first month, I'm going with a friend so it's nice to have her motivating me to go to gym and us being competitive on the treadmill. But just in case she decides not to continue, hopefully this thread will keep me motivated.

So far, I've been doing minimum 20 mins on the treadmill. Gonna up that to 30 mins this week.

I've been using the gym machines inconsistently and also the group exercise classes... probably will try and follow the below schedule:

Monday - Rest
Tuesday - Easy Step and Gentle Flow class + Stomach
Wednesday - Treadmill + Bodybalance class + Arms
Thursday - Treadmill + Legs
Friday - Dynamic Flow class + Treadmill + Stomach
Saturday - Body Balance + Treadmill + Arms
Sunday - Treadmill + Legs

The stomach, arms and legs refer to using the machine at the gym.

Stomach - 5 reps of 10
Arms - 5 reps of 5 (Weight 10)
Thighs - 2 reps of 15 (Weight 25)

My starting weight was 74.7kgs and height is actually 156cm.
Lost 1 kg during the first week.

My target weight is 48 kgs and hope to reach it by November.


I'll report whether I've kept to the schedule, and also a daily food diary And gonna increase difficulty/time of exercises as well. Been using the sauna for 15mins after every exercise too, does that help?

great job, imo joining gym would probably the best way for you to lose weight. and sauna does only minimal effect for weight loss, so you dont have to. but its sure a treat!

Breakfast - Nestle Fitnesse with Low Fat Milk
Lunch - Vegetables with two small pieces of potato (I usually eat the vege with chicken tapi dah habis)
Snack - Bread with Tuna and Capsicum
Dinner - One senduk of rice and sayur masak lemak with ulam.
Supper - Grapes and two pieces of microwaved nugget. One yummy ferrero rocher.


Ngahahaha. Had to eat choco, tgh pms. Hopefully feel better after exercise tomorrow. I noticed that I feel less sore the next day if I end the workout with a sauna session.

I'm not the type who can keep to a food schedule lah. I'd feel depressed and end up eating more... so I'm trying to incorporate more vegetables and eating more times but smaller portions.

---

Added on April 12, 2011, 8:41 pmWhich scale is more reliable?

The digital one I have at home purchased from a store, or the black scale at the gym where you have to move the thingee until it's balanced?

Cause I tried both and they're off by 2 kgs. INI PENTING! I need to know whether I should feel happy or not. hahaha.

This post has been edited by zoraya: Apr 12 2011, 08:41 PM

i actually prefer digital one but i'm not an expert in this
with digital scale, you get to know even if you only lost like a few hundred grams and that is important
cheers

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

---

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.

---

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.

---

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..

---

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

Ramadhan Workout - Kz

---

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!

---

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.

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.

pizzaboy; thanks very much for the explanation!

zoraya; haha yes it is expensive! are you with FF?

Yup.. Used to be in CF now in FF. Smaller gym but friendlier faces but I still get super intimidated doing weights alone!

Where do you workout?

This post has been edited by zoraya: Oct 5 2011, 09:28 PM

Since I joined gym and did mostly cardio, I lost about one inch only in my arms. (Thighs and stomach reduced a lot).

Started proper weight training plan about three weeks ago, and lost another inch in that span of time.

Now I've lost another 3/4 of an inch in two days!

hello dear, i havent been checking back sorry ! i workout in FF curve its a matter of getting used to. the next time, just try and pretend the guys don't exist ! how's your progress so far?

Motivation has been kinda low lately. Stressed with assgts (it's my final year). Haven't found time to cook my meals so meal plan is kinda screwed but I've been controlling my portion and avoiding oily food. Exercise-wise I've been joining GX classes cause I need the help of instructor to keep me motivated to exercise.

Can't wait to end this sem so I can focus on weight training again. My arms and thighs have improved a lot!



This post has been edited by zoraya: Jan 30 2012, 11:02 PM

Fell off the wagon since October. Exercised but without focus and goal and mostly did cardio. Weight stagnant at 67-68kgs.

Now I'm aiming to do strength training six days a week (follow livefit plan), jog in the evening whenever it's not raining and attend at least one bodybalance class a week.

It's been a good first week and I'm here to report. My arms are weak don't laugh at the low weights I'm doing. These are the weights I can do 12 reps and not anymore.

26-Jan(Chest & Triceps)
3 x 12 Pushups - female version
3 x 12 Chest Press (Machine) - 15 kg
3 x 12 Pectoral (Machine) - 10 kg
3 x 12 Chest Incline (Machine) - 12.5 kg
3 x 12 Standing DB Tricep Extensions - 8 lbs
3 x 12 Triceps Pushdown - 5 kg

Jogged in the evening.

27-Jan (Back & Biceps)
3 x 12 Wide grip lat pulldown - 20 kg
3 x 12 Seated cable rows - 20 kg
3 x 12 Underhand cable pulldown - 20 kg
3 x 12 DB Alternate bicep curls - 5 lbs
3 x 12 Arm Curl (Machine) - 2.5 kg
3 x 12 Standing Biceps Cable Curl - 3.75 kg

Jogged in the evening.

28-Jan (Legs)
(all machine)
3 x 12 Leg Press - 70 kg
3 x 12 Leg Extensions - 25 kg
3 x 12 Seated Leg Curl - 25 kg
3 x 12 Abductor - 30 kg
3 x 12 Abductor - 30 kg

BodyBalance one hour.

29-Jan

Zumba class + jogged in the evening.

30-Jan (Chest & Triceps) - hitting these twice a week cause I feel my triceps are the weakest.
3 x 12 Pushups - female version
3 x 12 Chest Press (Machine) - 17.5 kg
3 x 12 Pectoral (Machine) - 10 kg
3 x 12 Chest Incline (Machine) - 10 kg (went down 2.5 kg last week I did this earlier in the routine)
3 x 12 Standing DB Tricep Extensions - 8 lbs
3 x 12 Triceps Pushdown - 7.5 kg

Jogged in the evening.

31-Jan (Shoulders & Abs)

3 x 12 Shoulder Press (machine) - 5 kg
3 x 12 Standing DB front delt raise - 5 lbs
3 x 12 Side lateral raise - 5 lbs
3 x 12 Exercise Ball Crunch
3 x 12 Air bikes

1-Feb
Rest day.


Goal:
1. Need to use the free weights area at the gym instead of using the machine equivalent. I keep thinking dudes are gonna be judging me like "what's this fat girl doing here?"
2. Be more consistent with Multivits+fish oil
3. Rajinkan myself and cook more often. Been eating white rice cause I'm lazy to cook my own brown rice (family eats white rice).
4. Sleep early and wake up early.
5. Timbang with the Tanita at the gym every month to track progress.

---

Added on February 2, 2012, 4:08 pm2-Feb (Chest & Triceps)
3 x 12 Pushups - female version
3 x 12 Chest Press (Machine) - 17.5 kg
3 x 12 DB Flyes - 10 kg
3 x 12 Chest Incline (Machine) - 12.5 kg
3 x 12 Standing DB Tricep Extensions - 7.5 kg
3 x 12 Triceps Pushdown - 10 kg

Gonna go for a jog later.

Didn't feel sore at all even though I did heavier weight. Did DB flyes at the free-weight area but someone had to correct my form. Could definitely do heavier next time.

...other workouts to be added later....



This post has been edited by zoraya: Apr 8 2012, 12:48 AM

Ngehh.. always hangat2 tahi ayam. but this time I'm talking about this thread rather than exercise.

A few days into LiveFit I read an article about how compound exercises is better esp for beginners (yeah, i saw some forumers writing that too.. but it never stick with me). So changed routine to modified starting strength for a while.

Currently doing New Rules of Lifting for Women.

Loving the three day full body split. Looking forward to lifting days now; compared to doing livefit program where I had to lift 4 to 6 days a week and I was feeling demotivated.


Anyway, updating cause I feel my thread macam hanging. Huahua. And on hindsight, livefit is not what I would recommend to absolute weightlifting beginners. All the new stuff you have to do is kinda overwhelming. And having a boring A+B routine can be fun cause you keep seeing changes in the weight you're doing.

Maybe I'll update this thread regularly in a few weeks time when I'm not overloaded with university work. Till then.