Watch those xmas goodies guys,,,
Merry Christmas!!

If you're asking about cardio exercises, might I suggest rowing? There are machines that don't require the usage of legs at all mate.
Or if this could be of any help, http://askville.amazon.com/cardio-exercise...questId=1049791
cheers and Merry Xmas!

Don't think of it as "I ONLY lost 14kg"...
You should be saying, "Hell yeah, I shredded 14kilos b****as!!"
NOW RUN RUN RUN!!

Haha, same here mate. Sometimes I wonder whether they even read anything ANY of us type. I mean, KC's info is fantastic and close to complete IMO. STOP ASKING REPEATED QUESTIONS PEOPLE! Heck, if I was in KC's shoes, *which I assume are literally quite big *, I'd be annoyed too..

:lol:Can't wait for the next person to come in with silly questions now eh?

I'm with u mate, 5 times a day FTW!

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Added on January 8, 2011, 5:18 pmKC, check your mail!

This post has been edited by vinesh22: Jan 8 2011, 05:18 PM

Wow, you've discovered the miracle cracker!?
The one that combines protein, low carbs, healthy fats, vitamins, fiber and minerals all in one
Pass us the link, I'm sure the guys and I would wanna buy cartons

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Added on January 9, 2011, 1:47 pmNo offense, but I personally think it would take you less than 2 hours to go through pages 1-50 of this thread if you're REALLY SERIOUS about it..cheers

This post has been edited by vinesh22: Jan 9 2011, 01:47 PM

Your problem -----> 2-4 hours on a weekly basis
Your solution ------> go gym a few times a week
If you're up for a change in lifestyle, then I don't think you should be complaining about the gym part, or working out more often for that matter. Go run/cycle/swim if you have the time, and if u can't find any, MAKE IT, and stop giving excuses to YOURSELF mate. You already know what you need to do, its a matter of getting your elbows dirty. Its no use if the guys here are gonna have to tell you what workouts to do and all if you're not gonna be bothered in the first place.
This was the statement that irked me though ------> "some of my friends are advicing me to quit badminton and go gym a few times a week but I honestly .. rather not
NO, you don't have to quit your 2-4hours of badminton a week *assuming thats the figure you're implying in your sentence*. Instead, just hustle a lil' more if you wanna see a change. Hey, it worked for me, and almost all the guys and girls who were taking this thread seriously and actually bothering to make a change, so yeah, YOU CAN DO IT TOO!!

SAME!!!! Never tried the palm sugar idea though

Most of the carbs, not ALL!

K la, promised u guys some before and after shots some time back kan? First photo was in February 2010 108kg at the time, the 2nd one I think was in mid December last year +-80kg.
chicaman, your arms are sick bro, hoping to work towards something similar soon!

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Added on February 17, 2011, 4:37 pmCome on dude, you've been a follower of this thread for quite some time now, you should know that the only way you're gonna improve YOURSELF is if you change YOUR LIFESTYLE. I've got a friend who used to study culinary arts in KL and that fella is fit as hell, coz come on, as a chef, u taste the food, not eat everything up right? haha
But good on you that you're still motivated, just keep the ball rolling and everything will be fine. DON'T BE LAZY buddy

This post has been edited by vinesh22: Feb 17 2011, 04:37 PM

U sound like my instructor dude..CONTROL YOUR AIRCRAFT, DON'T LET IT CONTROL YOU!!
LMAO

Dude, that's really good progress considering you didn't have the freedom I had when I was on my mission to shed the pounds. I was too damn free when I started working out and taking dieting SERIOUSLY, like, I barely gave myself cheat days and didn't even drink anything other than plain water and my shakes. The occasional cheesecakes during birthdays were some things I couldn't avoid, but besides that, kept it tight, real tight till the point my parents were worried!!
But yeah, the guys in my gym really gave me guidance and my goal was to make them proud, and to better myself as a person. Super disciplined in everything I do now because of that experience

Well said mate As for me, I was on a hunt to loose weight for a specific reason, one that could change my life, and well, thank God, things worked out according to plan. Cheers and all the best people

Good job mate, keep it up, and aim for that 7okg you set out for, you'll feel much much happier, trust me!

Sometimes I just wonder, are these guys here to genuinely seek advise or just hoping to increase their post counts??
"
The guys on this thread, and V1 for that matter have been giving out the same advice for basically the same questions day in day out. Come on people, if you really wanna change your lives for the better, START WITH YOUR ATTITUDES. The road to weight loss is not just about eating less and exercising more, its an art form, something you need to appreciate to be successful in. Unless you're gonna change your attitudes and sacrifice a little, NOTHING is gonna change!

Spot on mate. I bet whatever we just typed wouldnt have made much of a difference. Give em 2pages and it will all go back to square one..
Oh well, at least we TRIED!

xixo, good stuff considering your training, keep it up mate..
but from what I see, work more on those shoulders, variate your shoulder workouts to get those "humps", it would definitely look better on people like us, meaning YOU AND ME, coz we're going from fat to fit, and not skinny to bulky..
good that you're working on your legs, at least wont be like chicken feet, made that mistake once, luckily I managed to recover it early, literally looked like Johnny Bravo..lmao

I usually adjust my shoulder day to be on a Friday, at least can tidur puas-puas that night. Then push my shoulders to the limit, with a spotter of course, if not mati man!

It just fades away in the process..

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Added on March 16, 2011, 8:53 pmHere's a good read, enjoy.

"Chubby Hips, Thunder Thighs and Manboobs"

By John Romaniello - Fitness Expert recently featured on Good Morning America


I'm sure none of the above items sound like terms of endearment, or ways you'd like your body parts described; but if one of them applies to you, you KNOW it.

And if any of those DO apply to you, then you're likely dealing with regional fat storage issues. While we all store fat all over, it's often most noticeable in certain areas – we call these the "problem areas". And unfortunately, it's the problem areas that we often struggle most to rid of unwanted fat.

Now, if you're storing fat in one or all of the three areas mentioned in this article (your hips, thighs, or if you're a guy, your chest) despite your best efforts with diet and traditional training, then I'm here to tell you, you've got some hormone issues.

You see, ALL problem areas are influenced heavily by your hormonal environment, and where you store that last bit of fat is determined by which of your hormones are out of whack. In this particular case, it's the female hormone estrogen.

High levels of estrogen are awesome for enjoying Grey's Anatomy and makin' babies, but terrible for fat loss, which explains why women usually have more trouble losing fat than men.

However, anyone -- male or female -- with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you'll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels.

Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of "manboobs".

Rather than try to correct this through medication or steroids, it's possible to address the issue through training.

That is, it is possible to utilize training that will produce hormones which OFFSET estrogen.

And how else would you combat estrogen but with testosterone?

Being clear, you are going to increase testosterone levels naturally, through training. Not only will this increase the net fat-burning effect of all exercises, but more appropriate to our purposes here, it will also facilitate in getting rid of lower body fat.

I should mention something here to alleviate any concerns: it is NOT possible to produce a detrimental amount of testosterone through training. So ladies, you don’t have to worry about any masculinizing effects.

Instead, training produces what we would term a 'high' amount of testosterone from a physiological perspective, relative to what your body normally produces. For the guys, this means that such training will help you put on a bit more muscle–-just not steroid type of muscle.

Got it?

At this point, I know you're thinking, "all right Roman, get to the point, what do I do?"

Great question. And one of the answers is a technique called DENSITY TRAINING.

Training in a way that seeks to increase training density is one of the best ways to spur your body to produce and release more testosterone, which will (obviously) help you lose that estrogen related fat storage.

Training density can be defined as the amount of work you do in a given amount of time during a training session. If you want to increase density, you can do more work (sets, reps, or both) in the same amount of time, or do the same amount of work and decrease the time in which you do it.

However, I've come up with a method of density training that is specific to RADICAL fat loss, and this means that not only will you produce the testosterone necessary to mitigate your regional fat issue, but you'll also lose more fat on the whole.

Pretty cool, eh?

As an example, let's pick 3 exercises: the overhead press, the dumbbell row, and the squat.

Setting these up in a circuit fashion, you perform them one after another with little rest in between.

Instead of having a set number of reps, we're going to be forming each of these exercises for TIME–you simply have to do as many as you can in a given time period.

To make it easy, let's say you did each of the above exercises for 30 seconds. In performing such a circuit, your results might look like this:

Overhead Press: 25 pound dumbbells for 20 reps
DB Row: 40 pound dumbbells for 18 reps
Squat: 100 pound barbell for 22 reps

Not too shabby. Now, HERE is where it gets crazy.

We’re going to take advantage of some cool things that happen in the body; triggers that happen which will make you more efficient and more capable.

To do that, we're going to INCREASE the weight by 10-20% and try to do MORE reps.

Does that seem impossible? It isn't. Due to neuromuscular junction and neural activation, in almost ALL cases, you'll be able to do just that.

Your second attempt at that circuit might look like this:

Overhead Press: 30 pound dumbbells for 23 reps
DB Row: 50 pound dumbbells for 20 reps
Squat: 120 pound barbell for 25 reps

Density training is fun, challenge-based, burns a heck of a lot of fat, and –- most importantly –- is one of the best training modalities around for increasing testosterone production and release.

If you want to fight your estrogen issues, you NEED more testosterone (and yes, for BOTH men and women). And for that you need density training. Utilizing this method, you're one step closer to fighting off your stubborn hip, thigh, and god forbid, "manboob" fat for good.

This post has been edited by vinesh22: Mar 16 2011, 08:53 PM