Been doing cardio all these while, not really want to loose weight, but I do realised I need to loose a lot more weight to run/cycle faster and minimise body injuries from these impact..

hmm eating less?

I want to lose weight , started this regime today
Gonna do HIIT for 4-5 times a week

HIIT :
RUnning for 3 mins and walk 2 mins x4
rest 10 mins
skip rope for 20 mins
(When i skip rope very tired , will feel like no mood to jump d but still force myself to jump)
OR
jump rope for 40 minutes

Diet:
Early breakfast , 6.30am : Oats with fresh milk or cereal with fresh milk or herbalife or 2 half boiled eggs w/ bread
Breakfast in school 10.30am : Fruits , ( mostly watermelon and jambu) , sometimes fruits plus natural valley's bar.
Lunch 1-3 pm : anything except fast food ( will try to control intake tho)
Tea : very seldom , maybe cereal with fresh milk sometimes if hungry
Dinner : Cereal with fresh milk or subway or salad (seldom) or poached salmon with brocroli and mashed potatoes (seldom)

cheat days once in a blue moon.


Should i go with this regime ? Im 80kg 174cm , big tummy and with moobs . paln to lose at least 10 kg ? is it possible ? thanks !


p/s , how much calorie can i possibly lose after every hiit training ? thanks !

Hello there.

I'm gonna be 18 this year and I've been experiencing problems with my weight.
My daily routine is usually jogging for 30 mins in the morning and 30mins in the evening. Sometime I will do some skipping and running around stairs for a few rounds
Somehow,I could go around for 4 days and only lose 1kg.When I eat 1 time,for example, fried mee and a glass of water or even just a packet of biscuits,I would gain the 1kilo back. I've tried routines like weight lifting and found out that it does not help me at all,not even at building muscles.

Also read and tried some of the routines stated here but often find it not working and do not have enough energy most of the time.
My weight is currently 168 and a huge tummy is really bugging me :/

For my diet,I usually take bread and milo for breakfast. Will skip either lunch or dinner on occassions and the fruit i usually take is apple during dinner.
The lack of success really made me lose my motivation
Can anyone tell me where did i go wrong? Or can anyone recommend me a good workout to help me reduce more efficiently?

Thanks a lot.

This post has been edited by GilaLaksa: Feb 3 2012, 09:59 PM

You can lose 1 kg in 4 days??? It took me so long just to lose one kilo. I don't know much about the exercise part but you should try eat three times a day with breakfast being the largest meal you have. For me, I will eat less for lunch and if my tummy grumbles, I have some snacks before evening. As for dinner, the best thing is to eat 4 hours before you go to sleep. I usually eat my dinner between 6-7 pm. And finally, drink at least 4 liters of water. Believe me, you will go toilet a lot of times but its good for you.

Maybe its because your weight is too heavy so it takes a longer time to burn the fat? I am not too sure either but everyone here has been talking about something call HIIT, in which you sprint really fast and then jog. I did it and it really does make you sweat, you can give it a try, and everything takes its time, just be patient.

Well,I don't mind losing slowly actually. Just the fact that i can easily gain the weight back makes me pissed off.
Thank you for your info up there. I usually drink more than 12 cups of water everyday until start to think that the water is the caused of my weight gain =.=
Pretty dumb,but when stress up anything can pop up in my mind

Hopefully the HIIT thingy works >.<
thx alot!

I want to lose weight , started this regime today
Gonna do HIIT for 4-5 times a week

HIIT :
RUnning for 3 mins and walk 2 mins x4
rest 10 mins
skip rope for 20 mins
(When i skip rope very tired , will feel like no mood to jump d but still force myself to jump)
OR
jump rope for 40 minutes

Diet:
Early breakfast , 6.30am : Oats with fresh milk or cereal with fresh milk or herbalife or 2 half boiled eggs w/ bread
Breakfast in school 10.30am : Fruits , ( mostly watermelon and jambu) , sometimes fruits plus natural valley's bar.
Lunch 1-3 pm : anything except fast food ( will try to control intake tho)
Tea : very seldom , maybe cereal with fresh milk sometimes if hungry
Dinner : Cereal with fresh milk or subway or salad (seldom) or poached salmon with brocroli and mashed potatoes (seldom)

cheat days once in a blue moon.


Should i go with this regime ? Im 80kg 174cm , big tummy and with moobs . paln to lose at least 10 kg ? is it possible ? thanks !


p/s , how much calorie can i possibly lose after every hiit training ? thanks !

hi guys..... need some adbise here.... i'm 170 cm anf 78 kg..... and i wan loss some weight then build some 6 pack... any advise?? newbie here

You should head to a gym, and ask for a personal trainer.

Do you know that if you do HIIT too often too much you actually get fatter cos you cut into your recovery and lean muscle mass causing a drop in BMR leading to an increased rate of fat gain?

Plus, HIIT is extremely draining on the central nervous system and will affect your muscle gains.

Really ?! thanks for the info mate . I guess i shall stick to 3 times a week with 1 day recovery in between ? and , is it okay to go for a light jog for say 20 minutes on the recovery day ? thanks !

Hey guys, i'm 18 this year, weighing 87KGs, 180cm tall
Started working out @ Celeb Fitness, lost 1KGs in one week ( i dont know whether isit something i should be proud off, since its easy to start losing weight, hard to keep losing )
I'll at least spend 10 minutes on incline, 20 minutes jogging/running at 9-10km/hr

My ideal body :- http://www.hgharticles.com/wp-content/uplo...ody-222x300.jpg
Not those kind of muscular body builders

Any advice?
What's the best way to lose side belly fats?
And also weight lifting advices
Cardio advices are also welcomed
Thanks!
I'm willing to spend average 5 days per week in the gym, 2 - 3 hours per session

This post has been edited by gannicholas: Feb 5 2012, 01:31 PM

i got go gym... but personal trainer is just too expensive and not affordable...............

---

Added on February 5, 2012, 2:40 pmguys... can recommend any weight loss progrm for me?

This post has been edited by kymanhalim: Feb 5 2012, 02:40 PM

anything that focuses on having a calorie deficit, through eating less and/or exercising more.

Never have problem with my weight...Don't know why I can't put on weight even though I have good appetite on foods but for sure I'm always feel warm, could be this is one of the reason- active metabolism

This post has been edited by Tom Isaac: Feb 5 2012, 11:03 PM

Lol. I don't do cardio.



And I can get this with dieting. Fat loss is more than 50% dieting. If you just rely on cardio to lose bodyfat and the moment you stop cardio you start gaining fat means you need to tweak your diet. I feel that a solid strength/bb'ing program and a good diet is sufficient.

Unless you plan to utilize cardio for cardiovascular health then it's a different story. Nothing wrong with running but don't depend on it as a crutch.

Sadly , i dont do any weight liftings

Your body is pretty much every man's dream haha.

But what im targeting (or hope) is to get at least a flat stomach and reveal some abs (something like those body that most celebs have ?). And if im thinking Cardio should be the way to go for a quick result.

I got a problem now , I dont think my diet is proper , i've been taking only 1k-1.3k calories for 2 days now and you once said if my calories are too low it'll eat up my lean muscle thus its way easier to gain weight right ? What should be the proper amount of calorie i take everyday ? currently 74kg and 174cm , still a teenager . planning to lose 10kg or more in 2 months .

Also , is it recommended if I do some light exercise during my rest day ? (day after HIIT) i.e jogging for 20 mins or anything equivalent ?

Anything I say up there might be bollocks , teaching and any advice would be deeply appreciated

This post has been edited by dwin95: Feb 6 2012, 12:01 AM

Here's the paradox. HIIT is slightly superior to LISS for fat loss BUT the former has a higher chance to screw your CNS over. And cardio also affects insulin sensitivity if overdone. It's a double edged sword. but if your diet is dialed in AND supplemented with cardio, BAM! Insane fat loss.

Problem is go too much on a deficit and your body says screw you, I'm retaining the fat. That's why crash diets don't work. Too much LBM loss, and mostly water weight loss. Just like pigging out over the weekend for 2 days non stop, not time to panic yet because most of the gain is water weight, that's the time to go on an aggressive caloric deficit but also don't overdo it.

Your body doesn't want to lose fat. So it get to a reasonably lean state is quite easy, to hit a single digit bodyfat the rules are rewritten. Don't rush it, aim for a loss of 1kg over a week.

If you are in a caloric deficit, your body makes it up by eating itself. Your body gets to choose what parts of itself it is going to eat (fat or lean tissue). It tries to be smart about it and chooses whatever gives you the best chance of survival.

If your body has too much or too little of something, it can usually solve the problem with a conversion. Need more glycogen, then convert some protein into it. Too much glycogen, then convert it into fat.

The preferred fuel for most of your body is glucose. Just about everything runs fine on it. However, your heart doesn't. It runs on a mix of glucose, fat, and ketones. So your body produces ketones all the time because your heart has to have them. 25% of the fuel for your brain has to be glucose. So there is always going to be some in your body, even if your body has to convert something else into it.

The secondary fuel for most of your body is fat (free fatty acids really). Just about everything runs fine on fat. However, your brain and Type II muscle fibers don't. They need glucose or ketones. That is why weight lifting really sucks on low-carb diets. You just don't have enough glucose to use your Type II muscles effectively.

Another fuel for your body is ketones. Just about everything can use them, but except for your heart, they normally don't. They will when your ketone levels first start rising, but after a while they stop and let your brain have it all (both the glucose and the ketones).

Being in ketosis means that your body is making more ketones than it normally would if there was plenty of glucose available. So the definition of ketosis is having an elevated level of ketones.

Considering that your body can only store about 1 days worth of glycogen, elevating your ketone level is a pretty easy thing to do. Just stop eating carbs and it will elevate.

How much it elevates depends how much fat (dietary and body) your body has available and how willing it is to use that fat for this purpose. Your body is also really good at converting protein to glucose. It doesn't have to make up the entire carb deficit with fat, and if you are lean it won't.

That is why keto diets stall out when people get to an average level of fatness. Once your body gets to a fat level it is happy with, it starts cutting back on the amount of body fat it is going to turn into keytones. If you are doing the normal eat as much as you want keto diet, you just eat more and your body uses dietary fats/proteins to make up the carb deficit. So instead of naturally eating at a deficit, you start naturally eating at maintenance and your weight loss stalls.

At this point, if the keto person restricts their calories, then they usually end up skinny-fat. A lot of their weight loss will be muscle.

You can encourage your body to keep your muscles if you use them. Not in a cardio way (it doesn't take much muscle to do cardio) but in a strenuous way (like weight lifting). However, as we mentioned earlier it really sucks trying to do anything strenuous when you don't have enough glycogen to power your Type II muscles.

That is where CKD comes in. You carb load, which refills your glycogen stores so you can use your muscles to encourage your body not to eat them. If you carb load around your work out, then that will make it easier to build more muscle. Now you are doing TKD.

Then after the carb load you switch back to a keto type diet to help control your hunger while you are resting. Will that elevate your ketones? Yep. To keto diet type levels? It depends, maybe, maybe not. Do we care? Nope.

We don't really want to waste our glycogen doing a bunch of cardio before our next weight lifting session. However, stuff like waking and other LISS activities don't really use a lot of glycogen, so doing that is fine.

Also, if you eat a lot of protein it will help keep you feeling full (because it's hard to digest) and if your body needs glycogen it will convert your dietary protein to glycogen before it converts your muscles to glycogen. So having extra dietary protein is a good idea.

holy shit , im so grateful that you typed an entire post for me but forgive me for this, i dont understand a single thing im reading lol.

but ill still try my best to read thru and understand it . thank you, really appreciate it

Google. =) Reread it again and you'll understand. Don't fix what isn't broken. DOn't rush things. Once changes stop, then start something different gradually.

And cardio is INFERIOR to DIET for fat loss, period. Absolute truth.

WEIGHT TRAINING AND DIET is ultimately superior than just cardio and diet for fat loss.

This post has been edited by darklight79: Feb 6 2012, 01:37 AM

I would go with weight training but I just dont have access to the tools needed . so I can only work with what i have , which is cardio + diet .

it is inferior but thats all i can do , period

btw , what is the perfect calorie intake for me ? quick question . gonna go sleep soon . tired . and thank you !