Morning.

I normally jog 45 minutes a day x 4 times a week.

A month now stopped.
But changed to walking 2.4km EVERYDAY.

What do you guys think?

Which one is better?

if you have any specific question do ask, else use google please.

sorry, I didnt read your earlier post.

read the stickies and begining of this thread as well there is alot of guide.

weight lost is a complete package, and touch and go aint gonna work.

its a lifestyle change, check your diet, exercise, weights is good, and same goes to cardio as well, to further burn the fats.

do cardio in alternative days within your exercise routine, if your gym weights is too tiring for you.

whats you current exercise routine?

as long as you have realized that you need change, no worries, keep your motivation going and you WILL achieve it.

Check you diet, what is it like now? Do minimize on sugar, fried items, soda, starchy food and salt.

You may check out Chrisgirl routine, which would give some pointers on exercise and diet as well.
http://forum.lowyat.net/topic/532821

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.

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

how to actually resist yummy food temptation??

hey , just wondering . im at day 5 of my own weight lost programme haha. but idk why on the first few day i lost 1kg , from 75-74kg , and today i just found out i gained back the 1kg which means im still at 75kg ? i exercise hard everyday and try to keep my calories below 1500 but end up i gained a kg ? why ?

hope to get a reply soon . thyank you !

Hi all,

This is my workout and diet program

as for diet, here is as below

7am - Blended fruit juice (Potato + carrot + green apple) 1st thing i wake up
830am - 2 piece of gardenia wholemeal bread with some peanut butter spread + nescafe with half spoon of sugar mix with biogrow BG22 oat ( it taste bitter and aweful..lol)
1030am - fruits (Either pear or apple)
1230pm - Lunch (Small rice with vege, chicken breast, hard boiled egg OR just jawa mee or something )
4pm - fruit ( Mostly orange, if not it will be KIWI)
8pm - Fat burner blend with skimmed fat milk powder and banana (Mixture by the gym after workout)
830pm - dinner (Minimum rice with some dish)

the diet is maintained from Monday to Thursday. As for Friday, i don't have the blended fruit juice and gardenia bread. It will be breakfast with dad. Dim Sum breakfast mostly with green tea. The rest will be more or less the same through out the day

AS for Sat and Sun, gosh, i cant write here because i dun have fixed one. Mostly like breakfast lunch dinner.

As for workout

I workout from Monday to Thursday in gym and for weekend, i just go swing some golf balls in golf driving range.

my workout is mor or less like this

- Sit ups
- Cardio around 5mins to warm up the body
- Weight training. Light weight, around 15 to 20 reps per set. 3 sets to 4 sets each
- End with cardio.

As for my Cardio schedule ( the ending part)
Monday - Rower (push to max, achieve 200cals shown in the rower monitor, takes within 15mins)
Tuesday - Cross trainer (same resistance throughout the cardio part  - takes around 20 to 25mins)
Wednesday - Repeat rower
Thursday - Repeat Cross Trainer

As for my Weight Training
Monday - Chest + tricep
Tuesday - Shoulder + back + legs (Minimun )
Wednesday - Repeat monday's
Thursday - Repear Tuesday

As i'm using HRM to monitor my calories burn throughout the session, Average cals burn is around 800 to 900 per session.

But i'm curious why my weight isn't going down.

My vital stats are
Age = 28
Height = 180cm
Weight = 87kgs (home digital scale) , 85.5kgs (Gym digital scale)
Waistline = 33" to 34" depending to the pants cutting
Achievable Max heart rate = 190bpm ( According to my gym trainer's calculation, he says my heart is aged 30yrs old)
Daily water consumption = around 4litres
I used the body fat calculator and my body fats is 16% (Used the heaviest weight and largest waistline, 87kgs and 34" respectively)

Used this calculator. Dunnu is accurate or not. I have some doubt in it..lol
http://www.bmi-calculator.net/body-fat-calculator/

Then i use the formula to count the desired body fat that i want which is 13%. And I calculated it, i need to lose 10more kgs.

This is the tough part. I need some advice on how to make this happen. I mean i dunnu which or where to tweak my diet or workout. Hence, the long post as i state pretty much everything of my daily intake and workout so that i can lose fat but retain muscle mass.

Hope sifu here can take some time to read and help me out.

By targeting 1kgs per week, meaning 10kgs = 10 weeks. Possible?

Sincerely,
Playerseeker.

Edited : add daily water consumption

Hi almond, thanks for your advice. I've searched and read about the "scarsdale diet". i have some questions, did your friend do any workout? I mean in 2 weeks only to lose 12kg, will my muscle also will be lost?because it is quite drastic to lost such amount of weight in short period. By the way,I've seen my sister in law went thru such diet but once she stop the diet, the weight came back again. I not sure whether is "Scardale diet" or not but her food intake is more or less like that.

Oh ya, i cant workout twice a day because i'm working.hmmm......

any idea, others?

Ah..okay okay... But what if i don't want to follow the diet? I mean what can i do with my current diet? Sorry, i'm not trying to be rude but i feel the scarsdale diet is a short term plan and i'm trying to have a long term diet which i can practice everyday, anywhere.

Yea because the oat i take have better amount of gluton per scope compared to the classic quaker? I do have cheat meal and normally it will on saturday.

The 5mins cardio is just warming up my body after situps (mostly do rower, set the resistance to mid, row to 50cals shown in the monitor. Then i proceed to weigh training.

Hmm...i've been exercising constantly for few years but then i realize that i did the wrong thing all the while. So I do look fit but actually i'm quite flabby . I used to concentrate on cardio alot such as running for 1hour or cross trainer for 1 hour. But now i'm more on weight training and end the session with a lil cardio.

But about the sugar from fruits, is that really as bad as the processed sugar? I need to search and read about it.

I've read that green tea is good but then if u over drink it , it will be bad. It is because some ppl treat it as water. What type of bad, i need to dig out the article already. So now my water bottle is a 2.2litre bottle and i add a slice of lemon in it and drink whole day long.

But then i still feel something not right bout my diet or my training part. Maybe i need to add more carb or protein in it...hmmm

Anyone considered the slow-carb diet by Timothy Ferriss?

Sounds promising.

No crash diet involved, just a clever selection of food.

I'm not overweight. In fact my goals are the opposite.

But what's outlined in the diet does make a lot of sense.

Key Rules:
Carbs - Legumes
Protein - Ensure protein intake is adequate throughout the day, especially breakfast: 2 to 3 whole eggs.
Vegetables - Lots of cruciferous vegetables

Example of possible diet:

Breakfast - 3 whole eggs, beans, mixed vegetables
Lunch - Chicken breast/thigh, beans, mixed vegetables
Dinner - Beef, beans, mixed vegetables

diet + workout

and oh ya, you can't only lose belly fat and not other place, there is no spot reduction. Maybe you can read more around the forum to get an idea before posting this type of question

Lol, i'm doing situps only for tummy...FYI, i don't have 6 packs yet as I'm still in quite high BF %. BTW, "good for tummy" means 6 packs right?
on other side note,

I mean everyone been asking how to lose tummy fats or how to get 6packs but have lots of fats....unless they come here saying "hey, my BF % is 10% but still can't see the 6pack, how?" if not, it is better to target losing fats 1st. But I believe situps is good enough as my colleague is only doing sit ups and yesterday he came and told me

Some people (not saying you) who just come and ask how to get 6packs, how to lose fat, why not read around the forum, get some info and try some of the mentioned diet then only post up questions. Everyone is different depending on own lifestyle so it is hard to suggest a detail diet or any workout. So you gotta plan your own diet accordingly. It's fun you know

Well, that is my theory though, maybe those more experience guys can come and give some comment on this.

by the way, i myself is learning as well...hehehe

i feel you broo but it is fun isn't it, learning all the way. Let's lose more fats, not muscle!

yea...maybe can tell us the plan?

---

Added on February 16, 2012, 1:36 pm

Yea, this is the most common mistake or misconcept by alot of female out there where they think that taking weight can make them look muscular like those body builder. They only opt for cardio...hmm....sometime i told few of my female friends that they need to do weight training to lose fat, they just gave me the    look and after few months, they come telling me they are still not losing weight. 

i remember watching victoria fashion show (i forgot which year but the performance artist is black eyed pea) and they showed the behind the scene where the new candidate for victoria's new angel work out in the gym. Some of them even cried because it was too hard and i remember the trainer shouted at them saying something like "do you think it is easy to get such body to walk on the runway?"...girls should watch that so that they know it is not as easy as ABC to get such tonned body...

what you mean by heavy weight though? As far as I know, if you take something like 70% of your lifting limits, a lot of reps in one set, you wont be able to bulk but you are able tone up your body. And yea, it is definately alright for girls to carry weights, don't worry..please proceed with weight training

Do correct me if i have any mis-info here. I just share what I know

hi sifu-sifu
i got a question : can i build muscle and lose fat simultaneously?
i do go gym and take 'super mass gainer'