Hi guys! I'm new to this section

Am currently slightly-overweight because of my holidays. Ate too much and no exercise...

My height is around 169cm, weight 75kg. I have heavy bones, mind you.

I tried jogging 15mins everyday almost without fail. The results were satisfying and I lost some facial fat. Now, it's back

A reduction of fat in the selected areas is a must
-face
-neck
-back
-tummy

I wanna push my weight to 65kg if possible.

Any tips guise? Will appreciate it ehehe

This post has been edited by papamia: Oct 5 2010, 05:04 AM

Do plenty of cardio such as jogging, cycling and etc. Instead of jogging for 15 minutes, try to stretch it to half hour to 45 minutes. Try looking in HIIT. This is better than your regular jog. But it carries no meaning if you're only focusing on cardio and your diet sucks. Therefore, you need to watch your diet. Avoid rice, noodles, breads and etc. If you must have those, go with brown rice or wholemeal bread. Avoid oily food and drink plenty of water.

its difficult for u if u always eat outside, malaysian food that sell outside usually oily food and very high in bad fat.

so i suggest this for u

1. What should I eat for lunch ? - buy a sandwich with wholemeal bread. u can buy grill chicken/ fish.

2. What should I take for dinner? - fish/egg, veggies and fruit

3. Do I need to go for some weight lifting? - depends on u, but i suggest u to do it cos it will increase ur metabolism.

4. How to get rid of the tummy and not looking "thin and sick" at the same time?
Here is my daily meal;

Breakfast - never ever skip breakfast. it it the most important meal in your day. take egg/oat/milk and fruit into your breakfast meal.

Lunch - vegetarian diet (brown rice with 2 green vege and 1 curry based ) - curry is not good for u. try to avoid it.

Dinner - fried meal is oily. u can eat fish and egg to replace meat.

Guys, what's the best exercise to lost fat on tummy, side of tummy(waist i think), and chest. An exercise for each is good enough

to lose fat on tummy, love handle and chest, u need to lose fat for all body parts. as far as i know, there is no exercise to burn particular area. all u need to do is full body exercise.

Jogging, ok not?

Jogging is part of cardio and definitely it will lose those fats. Instead of normal joggign, try HIIT. HIIT will give a shock to your body and it is much better compare to normal jogging. I had electric bicycle in my house and instead of paddling at a regular steady rate, I will paddle at a regular rate for the first 3 minute, and then paddle as fast as possible for the next 1 minute and the cycle goes on. I tend to get easily exhausted when doing HIIT. Try doing this. It works for me.

body need something different everyday.. if you stay the same, most likely u will gain nothing.. so enjoy hard..

Mind elaborate more what's HIIT? I don't quite get it actually. Sometimes people said it's not about the duration but the intensive workout that count, and at the end I get confused

Owh owh..but what's HIIT that u mentioned?

High Intensity Interval Training.

Google it.

Owh owh..get it.thx so

its similar if u play badminton and football. u will run fast and slow during u play. u will burn more calories instead of u run in same pace in certain duration time.

try to run fast for 30 sec, then walk for 30 sec, then run again for 30 sec. keep repeat it for 20 minutes.

but my advise, do the weightlift exercise and cardio/interval training

last time, i lost almost 5 kilos just by doing a mixture of brisk walking and jogging , and nothing else.

i did it for 5 times a week. and i lost the weight, approximately in 3months time. not sure bcos it was a couple of years back haha. but i'm still maintaining the same weight

I thnk im doin this yea..
run for two round and walk one round. keep on repeat worh.
is it the one tat u mentioned?

maximum the speed of run.. mean, speeding, rest between a few second, and speeding.. repeated..
not run with lenglui style

Owh..get it!

yes, that whats i mean.

u can try rowing for a few minutes in gym. this is option for your cardio exercise. 20-30 minutes is enough.

Rowing in the gym is a really good cardio workout. For those of u who hit those expensive gyms with rowing machines, by all means, go ahead and try them out. I've started using it recently, just joined a new gym in langkawi, expensive, but no choice but to make do with what I have, sigh

i'm doing atkins diet for the moment.. restart back from before puasa..

first try on end of june til end of august.. from 114kg to 103kg.. thats great 10kg for 2 month.. then during raya, i eat too much.. well thats my bad site.. haha.. so weight slowly rise to 109.. thats 6kg increase within 4 week..

what i ate is a lot.. up to 6 to 9 plates of food per day (rice, lemang, laksa, mee, - all high carbo food and meat / chiken)..

now trying to maintain my diet and regular exercise..

my diet

morning
- 1liter plain water
- 1 boiled egg
- 1 slice of chicken burger ( <3g carb )
- 1 meat sausage

lunch
- 1 liter plain water
- 1 slice of chicken burger
- 2 meat sausage
- 2 piece of boiled chicken (big portion ~ 300gram)
- green vege (buy from cafe)

dinner
- 1 liter plain water
- chiken burger / tuna in tin / omelette.

my exercise (been doing for 2 week now)
- slowjog / walk around um lake for about 4-7 round depend on how my leg feel (pain = 4 round max).. roughly 1 hour ++..

- early morning - weight training.. dumbell (5kg) - 8x3 rep per hand..

yes i know, some of fitness guy said that atkins diet is not for malaysian.. but i already did it and i lose 10kg easily without hard exercise.. before this sometimes walk around um, sometimes not.. still lose that 10kg even they said it is muscle not fat.. i dont care much..

so now sticking to this diet.. then i think i'll try to gain back all the muscle lost thru weight lifting exercise.. hopefully it work well later..

my current weight is 106kg, hopefully can get to 90 by the end of this month.. and get to my ideal weight of 85kg + a great body by end of this year.. still on 1st phase of atkins..

comment are welcome please.. thank you for reading my post..