wahaha! i like this

So I've started my exercise/diet plan for about a week now. Seemed to loose some weight but not sure if its water loss or actual weight loss Physically seems the same though.

Anyway, I wanted to ask the sifu's here something.

Do I need to take those protein shakes before or after my workout? My current goal is to lose weight not to build muscle. But I've been reading that if you don't 'feed' the muscles after a workout the body will start burning them as fuel. Is that true?
My current exercise is some weight training followed by some light cardio (walking mostly coz I'm worried my heavy weight will damage my knees).

So now I'm wondering if I should be taking those protein shakes before or after my workout. And if I do, what type should I take? And what about this one product from GNC - Hydroxycut? Does it really help to lose weight?

Really appreciate the advice

Firstly, please state your weight and height first. weight training will help you loose fat actually. hydroxycut is a product by muscletech and not by gnc. GNC is just selling them. Well many people said that fat loss pills do help them out but do bear in mind that there are several sede effects of using thermogenic fat burners. Among the side effect are one will start having irregular heart beat, heart burn and many more. Theres two main rules in loosing fat actually: focus on training and eating healthy foods. Fat burners are just supplements that helps you in your fat loss stage. try to eat more protein source food such as fish, eggs, chicken breast( roasted or boiled), Switch to whole wheat products too. All the best in your fat loss program.

Apologize for lack of info. Below are my stats as required

Weight : 94kg
Height : 167 cm

I'm trying to lose weight to generally keep my health in good shape. From my current state I'm obese and I'm trying to get down to the ideal BMI ratio.

Thanks for the tip on the 'Hydroxycut' product. I didn't know it could effect the heart in such a bad way. What about those protein shakes that you take after a workout? Are they any good? Do they have any adverse side effects? I was thinking of drinking those shakes before a workout to give me boost my energy and after the workout to 'feed' the muscles that I used during the exercise.

As for my current diet, I'm cutting down on the amount of food that I usually take. Breakfast is whatever I can grab in my workplace canteen. Usually it's fried meehon or some small red bean 'pau'. Lunch is normally meehon soup (stopped taking rice for the time being). Dinner is cereal or oatmeal with some raisins or Jacob's biscuits. I don't eat anything before or immediately after my workout. That's why I was considering taking the protein shakes.
Any advice on my diet or what I should/ should not eat?

I'm struggling with weight loss right now.

u r right, if u dunt feed the muscles enough, body will start to burn them as fuel. not actually feed the muscles, is just that when u are below ur calorie maintenance, ur body is struggling by doing what it can to make u alive.
anyways check ur pm.

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Added on November 21, 2011, 3:09 pmheight/weight/diet/exercise regimen?

This post has been edited by LeanSupp: Nov 21 2011, 03:09 PM

LeanSupp
how to lose weight??

hi guys..
Im trying to control my weight right now.
but the thing is im working from mon-fri
get up at 545am and comeback from work 9pm
work only start at 9am but i have to catch the early train.
Im working in the office. so not much physical activity.
I dont have time to do work out during weekdays, only weekends.

so just wondering what kind of food that i should consume in order to control my weight.

at this stage, I eat capati and tosai for breakfast
and yong tau foo for lunch.
at night, 1 small portion of rice with different kind of lauk.

I tried to pack bread and jam, but sometime too busy and too tired to preapare at night.

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Added on November 15, 2011, 10:45 am

It's true to a point, that the focal point of the 'scare tactics' is to push the product.
Yes, they use visceral fat to scare you. And of course, the higher fat % you are, the higher your visceral fat.

And you really don't need 'products' to solve what is basicaly a lifestyle issue.

Change your lifestyle (Our PMs fav sentence when petrol price goes up). Forget about watching what you eat, start understanding what you eat. And of course, most importantly, exercise. Make time for exercise. If there's only 1 thing you can do, go exercise.

[/quote]


thanks for giving my brain to start functioning , so what i have to do is change the lifestyle. the basic to be healty.. =)

I see you spend a lot of time commuting. And controlling what you eat is a good first step. Since you dont have much time for real exercise, maybe try to sneak in exercise. Get a pedometer and try to walk 15k or more steps per day. Use stairs as much as you can, walk when you use the phone. And try to fidget around the office. I used to go to ground floor toilet just for a chance to walk upstairs, which is a great 5 minutes "smoking" break from your computer screen too. On weekends, try to sneak in an hour or two of exercise per day.

You should google Tabata training or HIIT too. Some method need only 4 minutes per day, but I myself try to do it in 20 minutes. In those 20 minutes i spend 2 minutes recovering and 3 minutes hitting my heart rate at more than 170bpm. I recover quickly though so for beginner maybe should do 1:1 resting:high heart rate ratio. Disclaimer : HIIT and Tabata is a super intense workout please consult physician before doing this, especially if you have some health condition. It is advisable to get your fitness to moderate level first before trying.

Try to add in weight training to grow some muscle too. If you do not have time to go to gym, you could use Bodyweight exercise, these doesnt take long, maybe 10 -15 minutes per day, I usually sneak this in before shower.

This post has been edited by achilleus: Nov 23 2011, 04:41 AM

Hey guys,

im 163cm and 60kg and have been trying to lose weight for god knows how long. but recently i've been sticking to a stricter diet but it seems like its not working according to the weighing machine at least.

Breakfast (everyday)
Maximuscle promax diet with 350ml skimmed milk (started promax diet for 1week +)

Lunch
Usually brown bread sandwich/ chicken wrap/ chicken breast or fish with broccoli (trying to pick healthier choices)

Snack (when i feel a little hungry)
apple, plum or yoghurt bar

Dinner
Chicken breast or fish with vegetables and an egg
An apple and orange after dinner

Basically thats my diet most of the time but usually have a break meal during the weekend. I go to gym around 2 to 3 times a week, mainly spinning for at least 35 mins, some push ups and sit ups and also cycling. Not a fan of treadmill i used to do weight training and i can feel more toned up but the fat still cant be shed off so now when i go to the gym i just concentrate on cardio..

So yea, any advice ppl?

Hello ppl , did anyone of you feel tired +dizzy after dieting? Im on diet actually and I cut down on food strictly. So lately i've been extra tired and kinda blur on whatever im doing. Its like I can sleep anytime but only sleep for 30 min each a time I sleep. This is nt the first time im on diet but duno why ths time feel extra tired.

Anyone of u do experience this?

Its normal to feel really tired when you cut your calories extremely. Ease a bit. Eat balance healthy diet. but lower than maintenance calories. take multivitamins.

I assume you dont have any dateline for your diet. so, its better to lose weight steadily but healthily. You take years to accumulate all the fat, so it should take some time to lose the fat.

My recommendation is cut max 30% off your daily calories. 20-25% is the sweet spot.

Introduce 30 mins exercise 4 times a week to cut faster. But. againm try not to cut more than 30% from your calories needed daily.

This post has been edited by kurtkob78: Nov 23 2011, 02:19 PM

dizzy, tired, blur is symptom of less sugar in your bloodstream. Diet extremely is danger to yourself.. Try introduce 1 day reload to your body..

are u starving yourself out?

Diet is not an option to weight loss, it close to life loss IMO. The fact of weight is fat, we need to get rid of fat and not nutrition.
Take care of your body bro.

Good video to burn fat. Look at all his videos, really really good stuff.

http://www.youtube.com/watch?v=NqvooBJ8FY8&feature=relmfu

Your BMI is on the healthy scale which is 22, so thats probably why you're not losing weight cause there's not much to lose. Maybe focus on body fat percentage instead and do weights to tone up those flabby area. My idea to tone up is to do 12 repeatation in a set of workout, doing 5 sets at least, use weight where you could mantain a good form but feel challenging on the 10 - 12th repeatation. I realise my weight drop slower after reaching a healthy BMI, but I tell myself not to worry about that cause I look much better now in the mirror


Yeah alhough a mild and managable one, currently I'm mantaining a 500 calorie deficit. Usually this happen close to mealtime so i just hold on for the last hour and have my meal. I think if you feel this more than two hours before your meal probably you are eating too little.

This post has been edited by achilleus: Nov 23 2011, 10:44 PM

thank you.
since day one, i use the stair to go up and down in the station.
usually I will sprint upstairs after coming down from KTM komuter and rapid underground station.

before sleep and after i wake up in the morning, i will do chin up.

My next plan is probably is to have a very little food in the afternoon. Because living with relative, it is very hard to resist rice at night LOL.

I think rice by itself is not too bad. It's portion control. I'll try to limit to 0.8 - 1 bowl per meal which contain roughly 200+ calories. Problem is most Malaysian eat twice that per meal. I also switch to brown rice which is more nutritious.