thanks pyroboy for you feedback. for now i need to cut some weigh before adding some muscle.

do i need to cycle more or mix jogging i.e 15mins cycle 15mins jogging? is burning 500 calories a day enough? i feel that i can go further but afraid that it might hurt my body if i overdo it.

Wrong thread. Search harder.

I would personally prefer a mixture. Less boring plus it helps work out different parts of muscles as well. If the gym u go have those rowing machines, u can try that out as well.

500 calories reduction a day is good actually, but I would prefer a combination of exercise + food maintenance. If u lose 500 calories a day but consume 3000 calories of food (assuming ur normal metabolism is 2000 calories) would mean u are gaining a nett 500 each day. Make sure u are aware of what u are eating as well.

Too much or not, your body will tell you ie. Dizziness, chest pain, shortness of breath etc. Don't over exert yourself. Other than that, if you can go on and have time to spend then I don't think there's any harm. The most important is to feel good after sweating and be healthy

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Added on December 21, 2010, 10:39 amDepends on what kinda food u eat. If it's simple carbs and sugar, usually breakfast, then probably an hour? If it's a steak and fries u are having for lunch, then best wait 2-3 hours for digestion.

This post has been edited by pyroboy1911: Dec 21 2010, 10:39 AM

Oh yes my food intake had changed dramatically, teh-o ais limao to teh o ais kosong, fried chicken to chicken breast with a touch of soy sauce, from 2 bowl of rice to 4 spoon of rice (3/4 bowl) more vege less meat etc. Almost no sugar unless it contained in the food which i doubt it will.

on the 8th day (yesterday), i experienced chest pain, but it was okay this morning. hmm, thanks for your advice will follow it.

This post has been edited by Damonzero: Dec 21 2010, 02:11 PM

Don't be too harsh on your body need.. You should reduce it a little, not so drastic.
Less meat? go eat meat

train hard.. love ur body, hear them speak... and eat!!

When you have lost weight and put on some athletic muscles on that frame, you will soon realize the weight scale means nothing. It's not how much you weight that matters anymore, it's how much you look you weigh in the mirror.

I just enrolled myself with Fitness First for a month. Its really help. the weight lost in the first month is 2kg. My BMI drop from 24.1 to 23.2 now. Im happy and looking forward to loose more kg.. :-) I do agreed with you, my instructor mention that for the first few months the weight will not getting less, but the muscles are gaining. But yeah, ladies we are more into the weight...

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Added on December 22, 2010, 8:49 am500 calories still not enough, basically we need to burn bout 1k-1.5k/day. That is what my instructor mention to me. But depends on your body weight. :-)

This post has been edited by Aries_78: Dec 22 2010, 08:49 AM

1-1.5k calorie a day? when a human's average daily consumption is 2k? then how much u eating? 3k? lets put it in perspective. a bowl of rice is about 200 calories. that means u wanna burn off 7 bowls of rice worth of energy a day, just by exercise, on top of your normal daily metabolism.

be sensible and think about the logic, dont just listen blindly. but if your instructor is talking about 1.5 KILOJOULES then that makes more sense because 1 cal = 4.2 joules. so 1.5kilojoules would mean about 350 calories. that coupled with reduction of food intake by about 200-300 calories, would mean a healthy way to reduce weight.

On another note, dont pay too much attention to the figures. no need to go "i need to hit at least 500 calories" or "i only lose 400 yesterday, today gotta lose 600 to make it up" etc. those are just figures to help you ESTIMATE your progress, not a definitive input. i dont believe those machines in gyms are accurate anyway. as long as you exercise, and know how much u are putting into your body, you are bound to lose weight, sooner or later.

I drank a can of winter melon tea and the nutrition facts stated 65kcal which means 6500 calories?

65kcal is not kilo calories

hey, how do you lose belly fat? does belly fat has anything to do with weight loss?

Belly fat has to do with your body fat percentage. Fat loss means dropping your body fat percentage.
Weight loss just means losing weight, be it from muscle, fat or just water weight.
Generally, the two go hand in hand with the weight loss ideally coming from a reduction of your body fat.

On how to do it, this thread is 60 pages long which contains more info than I could post here even if I typed till midnight. Good luck reading up.

is there a way to calculate body fat percentage?

60 pages Sure, I will take my time to read all of them

There are several methods of calculating from the pinch test to body fat scales, but all are but approximations. I find the best tool to see fat loss is the mirror.

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Added on December 22, 2010, 6:23 pmSorry for the slow reply, missed that one in your long post. Yes you can.

Read through some of your writeups on your blog and I must applaud you for debunking many of the common myths plaguing the average Joe and Jane. I do share a lot of your views, and it's nice to see someone putting together a lot of homework into a writeup to get the point across. Keep up the good work.

This post has been edited by statikinetic: Dec 22 2010, 06:23 PM

ok wait lemme get myself straight, i think i am confusing even myself

4.2 joule = 1 cal. normal average daily intake is 8700 kilojoule = ~2000 kilocalories. 2000 kilocalories = 2000 Calories.

super confusing here, since 1000 cal = 1kcal = 1 Cal. so if 65kcal = 65 Cal. the difference is big C and small c sorry if my post above is misleading, since i wasnt aware of the C from the Calories.

most of the time, when talking about food intake, we are talking about the Calories with the big C. but if Aries_78 means calories (small c), isnt right also coz 1.5kcal = 1.5 Cal only.

@Str|fe, as far as i know there is no proven way of targeted weight loss. If you lose weight from fat, it means removal or fat from the whole body. people are diffferent. some people lose fat easier at certain parts, and more difficult at other places. myself in particular, the toughest part to lose is the manhandle area. But as a whole, to lose weight the only way is to exercise + good diet, and your body will dictate how much/which part of the fat will be shed. Nothing that you can physically control.

@statickinetic, i agree with all the fat issue. 2 years ago, i was 70kg (170cm). now, i am about 68kg. lose 2kg in 2 years? that must be the lousiest weight lose program ever but in that 2 years ive been lifting weights as well. not being boastful, but i add in some noticeable muscles onto my body, especially the upper part. so i can safely say i lose some fat, add some muscles and still get a reduction of 2kg from my total weight. on paper, not much lost. but in real life, i got compliments that i've been thinning and actually looked buff

I think we've all been there when it comes to weight loss in that we think success is determined by how much we lose. After a while, people start to think and realize their goal isn't actually to lose weight, losing weight is actually a method to achieve what they really want. And that's looking good. Of course there are those who are losing weight because of health reasons, but I believe the majority are vanity driven with the emphasis on image first. Me included.


On the calorie discussion we have at hand, let's just put it as :

1kcal = 1 Calorie

Of course we could discuss on the small calorie/gram calorie and the large calorie/kilogram calorie/food calorie but since this is a heatlh forum, let's just pin down to the one that matters. So you don't have to go worrying that your drink contains 65,000 calories.

Page 50

@ Shark

>> is it possible to lose more than 2kg a week ?in 1 months.how many usually can loss ?
btw wanna ask .

◘ I've seen this asked a number of times now.

If you lose fat TOO fast, you're likely to lose muscle along with that fat. Girl or not, you DO NOT WANT TO LOSE MUSCLE!!! Muscle is what helps you burn more calories. If you lose the muscle, your basil metabolic rate (BMR) goes down. This means the number of calories you burn at rest or at exercise goes down. This means its super easy to gain all that fat back after you lose it.

Typically you can lose maybe 1 kg of FAT per 2 weeks of time. Yes its possible to lose 5 kg of WEIGHT when you first begin, but most of that WEIGHT is water. Only a small portion is fat. Thats why the weight comes off quick in the beginning, then after a few weeks progress starts to slow down.

>> i just wanna be thin.but doing a pumping and sit up is for what ?

◘ Sit ups work the abdominals and hip flexors.

>> if im not mistaken,pumping is for chest and muscles a bit in the arm ?

◘ Pumping how? There's 12 dozen ways you can "pump", which simply means "to lift".

>> i heard doing sit up can also makes tummy bit smaller ?

◘ No, losing calories each day can help get your tummy smaller.

@ statikinetic

>> Weight lifting is an Olympic sport. I doubt most of us do weight lifting at all, but most o us do weight training.

◘ He's actually right, though we often use these terms interchangeably.

>> Muscle are like the ovens. The more ovens you got, the faster you burn.

◘ Extremely good analogy!

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Page 51

@ Curious

>> what do you all suggest i do when i get hungry during or immediately after workout??

◘ Depends on what your workout was.

Remember that you can eat plenty of lean protein. Protein does not easily turn to fat. It's used up by the body, or used to build muscle.

If you did a bodybuilder / glyconic workout, you can basically eat anything. Sweet sugary stuff, french fries, potato chips, Snickers bar... all those things are good, because they replenish the muscle glycogen. They will not turn to fat.

If you did an aerobic workout, you can eat sugary foods then too, just not as many. Remember that after a long workout, your muscle-wasting hormones are on the rise. Eating sugar foods reduces these hormones and increases muscle preserving hormones.

@ teamloks

>> what do you think if i take lipo 6?

◘ It's an expensive caffeine pill with synephrine mixed in. You dont need it. Train as normal.

Xixo_12 gave some good advice: "Play without using it in early stage is good save money .. since you're heavy, you tend to lose weight faster, play with squat, keep ur diet healthy, you're good to go. "

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Added on December 22, 2010, 9:15 pm@ Curious

>> what about if i get hungry during workout???

◘ Then you need to have a full and satisfying meal before you workout. Remember, you should be eating around 5 to 6 times a day. This means every 3 hours. Eating so frequently allows you to block your body's ability to store fat in the first place, makes muscle building easier, and makes you leaner.

>> a character on a tv show sed if we ate within 30 minutes of working out,we'd gain fat

◘ Was this character a Saturday morning cartoon? Because that's complete nonsense.

>> got try before,but it turn black very fast-still can eat?i usually spend 3 hours in gym...

◘ Unless you have an especially good reason... your workouts should never exceed 1 hour in length. A good workout can be done in 45 minutes.

Why is this? After 1 hour, anabolic (muscle building) hormones begin to fall, and catabolic (muscle wasting) hormones go on the rise.

One more thing about post workout nutrition...

Do not take fruits after your workout. Fruits always go before, never after . This is because the body cannot store fructose as glycogen. Fruit sugar after a workout quickly becomes fat.

@ JeanLuc

>> the fastest way to lose weight is consume nothing but SOUP!

◘ Most nutritionist would consider that extremely inadvisable.

@ Secret Wish

>> hi, im new here.

◘ Me too.

>> im now 59kg!! 162cm.

◘ I'm 70 kg, 168 cm.

>> (gained 9kg in 1 year n i so stupid didnt really care till i saw a FAT PIC OF ME)

◘ Pics or it didn't happen.

>> so, my point,
>> i wanna lose about 10kg in 2-3months is that POSSIBLE??

◘ 10 kg OF WEIGHT, yes. 10 kg OF FAT, no.

>> now is holidays are there any useful tips?

◘ I probably laid out a few thousand by now. Will say more as the questions come.

>> i hope before school reopens(in a month time), i can lose about 4kg?

OF WEIGHT, yes. OF FAT, no.

>> i swim mon till fri for 1hour each session(thats the max time before u get shoo~ed out of d pool)
but i havent really lose weight! 1 month alrdy!

◘ You're not swimming fast enough.

I'll come down to the pool with you. Behind you I'll have a shark. For sure you'll swim a lot faster and burn some fat then.

>> so i recently switched my dinner to oatmeal(hoping it will help, will it?)

◘ Nope. Fat loss is about calories burned vs calories consumed, not about eating oatmeal.

>> so should i take my oatmeal before or after i swim??

◘ Probably wouldn't matter.

@ Vinesh22

>> Ok, seriously, if other girls out there don't agree with me, don't need to bombard me with comments *shields up*

◘ Aren't you in an F22 Raptor? You're flying that thing every time I see you. Shouldn't you land at some point? Anyway you could always bombard them back a la Top Gun then escape without a trace.

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Added on December 22, 2010, 9:35 pmOK AND FINALLY I'M DONE!!! I think I've addressed most of the issues raised since page 45. *WHEW*! Now I can go work on other threads and occasionally come back to this one.

Oh and guys, see http://kaseybrownfitness.blogspot.com/p/nu...nuary-2011.html . I'll have the time and location posted later, as soon as the biz partner makes a decision.

This post has been edited by Kasey Brown: Dec 22 2010, 09:35 PM

Trust me Kasey, being hunted down by enemy jets are wayyyyyy less scary than being bombarded with comments from a mob of angry women..haha

have u heard of P90X workout that work on "muscle confusion" principle?

before ur muscle/body can adapt to ur workout, u change ur regime thus making the muscle/body confuse and burnt more fat

working out by watching heart rate is effective too but could be to strenuous to other

I'm sorry haroldz123, that's not how fat loss works.

Your muscles will not burn more fat because you've "confused" them. In fact, most people are actually confused about this muscle confusion principle.

When you change exercises and do things "you're not used to doing", you use a different motor unit recruitment pattern. In other words, you're using the nerves that are hooked up to your muscles in slightly different ways because the exercises are a bit different.

The result is that the next day, these nerves and they're associated pain receptors are "hyper sensitive", creating the feeling of soreness. The uninitiated believe soreness = results, which is not true at all. All you've done is made yourself sore for soreness sake.

It's true that you want to "vary your training", but you do this by changing the reps, sets, intensity, frequency, volume, etc. Rarely do you need to actually change exercises. This is true even for bodybuilders.