QUOTE(IcyDarling @ Dec 23 2010, 03:32 PM)
hey guys.. im new here and.. erm yeah.. im trying to lose weight
just wanna ask what kind of exercises do you guys recommend. If it really needs me, then i'll scroll thru the 30 pages, but if possible, can u guys tell me
Well a little about myself. Im over weight, but im darn close to obese and i dont want to fall into that category. I cant do push ups, because im heavy and im not really strong....
I know jogging/cycling/swimming is going to come in, but its been raining morning and evening.. so, if its really a must, i'd try jogging in the afternooon
Im lifting weight and doing sit ups twice a day.
And erm, i heard of eating in small proportion, can u guys tell me what is "small" ?
And erm one more thing is that, after i did situps, the next day i felt a little pain near my stomach area, should u continue doing situps??
Lastly, what kind of warm up and cool down can i do? i know warm up, but cool down , never did it in school.... after pj all go back class change shirt ed...
Hopefully im not asking too much questions. Thanks in advance fo all the help!
hey budak lepas SPM! balik MUST la, wrong place to trollololol!
dunno how many times ive said in this thread, but it's all about how much you burn a day vs how much u consume. since u still fresh from SPM, i gib u formula:
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x = energy consumed - energy used (where x is the amount of nett energy your body receives).
energy burned = daily metabolism rate + extra energy used from exercise
therefore, x = energy consumed (food eaten) - (daily metabolism rate + energy used during exercise).
if X is positive, then your body receives surplus energy and this will be stored as fat. on the other hand if x is negative, that means your body needs more energy. and where will that come from? from your already existing storage.
how to make x negative? decrease energy consumed AND/OR increase energy usage. best way is to do both, reduce your food intake and increase exercise.
how you wanna do that? lots of ways. keep track of what you eat. small portion means not a heavy meal. if you take a heavy meal every 6 hours (12pm and 6 pm), then u might wanna take 1/3 of that amount at 12pm, 1/3 at 3pm. that means you already reduce your food intake by 1/3. But that is not the only way. i dont do that, i just reduce the amount i eat every meal. sometimes i skip lunch, and head to gym instead. while there i drink my protein shake, that is enough carb and protein for me. different people different ways. the basic thing is, reduce calorie intake.
if you eat consistently over the years (same amount every day), then any reduction would mean you decrease energy consumed.
now for the exercise. dont focus on pushups/situps/heavy weight liftings etc if you are talking about weight loss. most important is cardio exercises. Jogging, cycling, swimming...if in the gym, rowing machine is good, or if you are adventurous and loves nature, go jungle trekking or rock climbing. masa petang tu, pegi main bola kat padang. the fats are deposited in between your skin and muscle, so even if you do weight lifting/push ups/sit ups without getting rid of the fat, you wont see much. lifting light weights is ok, but that is secondary to the cardio exercise. basically, if you think you are
being more active than your usual daily routine, that would mean an increase of energy used.
the 2 highlighted part, combined together should give you a significant loss of fat. and by that i dont mean wake up after day 3 to find your trousers is too loose. it takes months. determination is crucial as well, especially if you are like me: lazy as hell. take picture of yourself in front of mirror, and keep it. after a month or 2, compare yourself with the picture. if you looked thinner, then great success! continue to do so until you are comfortable with how you look. Sometimes people also notice, they will say you look thinner and so on; that is great motivation and also a way to tell if your program has been working or not. if it's constantly raining, time to hit the gym
i know gotta pay and all...but if you think the end result of looking better + better health, then it is worth it i guess.
as for your muscle pain part, that just means you have worked your muscle. that is basically how muscle grows: you strain, stretch and pull them so they need repair. then when repair, your body will say "oh while we are at it, we can add some more muscle to it so he can withstand the same amount of pressure the next time". if it's pain, then rest la. give a few days for the muscle to repair and recover.
cool down = transition phase between a heavy exercise and a resting stage. after you jogging for example, dont stop and sit etc. walk around, light stretching, swing ur legs a bit, breathe deep. while warming up is to make your muscles ready for a exercise (as to not suddenly jump from relaxed to strenous activity), cooling down is to make sure you have a transition from tensed to relaxed without a sudden change.
Dec 23 2010, 03:32 PM
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Thanks everyone for the advice.
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