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:



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.

if you feel pain and out of breathe, then you should stop. you shouldnt go full out when starting, that wont get u far before u get out of breathe. maintain a medium speed. the main thing is to maintain your heart rate between a certain level. too low and you might just as well walk, too high and it's not good for your body either.

it's a slow progressing thing. maybe jog for 15 minutes for the first few days, until you feel that after 15 minute jogging you dont feel out of breathe anymore. then you try to go for 20 minutes. over time your body will get used to it and as you get fitter, it will be easier and easier. stick to your own ability and rate, dont push yourself too hard.