Guys , Hope I can get some advise and tips here.

How come I can get smaller but my weight doesn't drop that much ??

I used to wear size 42 but now I'm wearing size 38 but my weight stayed almost the same which is around 95 to 100kg , my height is around 175-180.

My work out plan is

15mins of Cross Trainer
30-45 mins of intense treadmill
30-45 mins of doing weights .

My arms got toned abit but my tummy still round .

Diet still undecided but I avoid sugar / carbs.

Any tips to lose the round tummy ?

On & Off , now starting to get a little more serious as I changed my working hours,

Should I focus more on my tummy ??

Thanks for the feedback ~

Best to separate your meal than have only 1 meal a day.

Like a saying
Breakfast eat like a king,
Lunch eat like a peasant,
Dinner eat like a beggar

Thanks , do you have any easy routines or tips that I can follow ??

Thanks a bunch ~

Today cramped my abs as I think I do too heavy in a short while , damn pain

Optimum Nutirtion , where can I get it ???

I'm now searching for a brand of protein that doesn't cost a bomb.

@orang90 , caffeine is a stimulant. Take a strong epsresso without the milk 30mins before your workout. Once you're on the threadmill you're going be

Sorry to ask this question again but can someone suggest me some good brands for protein ?? I have no idea about them

ON = Optinum Nutrients ??

Thanks a lot
Where to get ON ?? Health supplements store ??

Yesterday I ate 3 half boiled eggs + a few wholemeal bread + 1 quater of chicken breast after work, feels so good

Can I eat wholemeal bread for breakfast ? Just a few piece in the morning as it's hard for me to get any other food.

NOX , It's always good to push your body to the limit (outside comfort zone) . But when you really near blackout or having cramps , you better stop

No , cos you're just gradually increasing the speed.

My version of HIIT is ,
6km/h for 1min
13km/h for 1min

keep repeat for a few reps. Sometimes I have to cool down a 1.5 to 2 mins due to fatigue later on.

Yea , I like that bread but cost too much
Maybe I should get it in the hospital since it's in my place.


Good oil = Olive oil ?

soft boil or hard boil ?? Cos I can't cook in the kitchen at the moment


Just finish my gym yesterday and it never feel soooo good.
Felt like I'm addicted to working out

Does this sounds good ?

Mon - Light Cardio / Weights
Tues - High Cardio
Wed - Rest
Thurs - Light Cardio / Weights
Fri - High Cardio
Sat & Sun - Rest

Thanks a lot , Can I put some soya sauce ?

Thanks a lot


SoS Here you can get more info for eating according to your blood type ,

hope it helps.

Hope someone got any info regarding this fact or fiction , as I got a gym trainer that believes in this .

Hmm...normally if in Penang very easy to find , else I don't know already

It depends , if you're going alone or don't have a clue on how to train , you should join fitness first but DON'T get the personal trainer .

True mate,

Personal trainer is only useful if you're going to compete in competition , else it doesn't have much difference.

reduce to a suitable weight , not those that you struggle to do.

Sorry , offnice can't view youtube

It depends on each person and what are they doing .

Either HIIT / Briskwalking / Walking with a slope / Jogging

Just want to share some tips that I'm using to lose weight ,

The main thing to do is control what you eat , it doesn't matter how hard you trained if you eat the wrong stuff might as well you don't train.

From the last week , I'm avoiding/eating less carbs especially rice. What I'm having for lunch is 2 types of vegetables and 1 type of meat (fish/chicken) non deep fried. Less/none sweet stuff. Eat more fruits. Another tips is to eat slowly and chew your food throughly , you can do this by putting down your spoons / fork down after a few mouth so that you can take your time.

As for training I increase my weight gradually after 5 reps than straight away with the heavy ones. Like 20kg-25kg-30k.
This way, I don't feel too sore at the end of the day and I can work out more often than what I'm used to as normally I will be to sore the next few days to go to the gym.


Finally , you don't get fat in 1 day so don't expect to be slimmer in 1 day as well. Make it a habit and you can see difference.

Orange90,
Normally HIIT will wear you out in 15mins , else you're not sprinting to the max.

Kurtkob78,
I think your leg will tone up and be firm instead of getting bulky unless you do weights.