I'm a changed person. see updated on latest post

This post has been edited by vivilaviva: Dec 6 2011, 01:02 AM

if you dont dedicate time for your goal, you're not gonna get anywhere. hard and simple truth. as for your exercises, well, ditch the running in place. if you're not gonna do any cardio (i.e running) outside at night do consider joining a gym and either run, or join the classes they provide. you can maybe start off with doing cardio 3 times a week, 30mins to an hour per session, but of course doing more is encouraged

there are people out there who are working and studying part time and still find time to train. if you're not willing to spare some time for your goal, well..
you've defined your goals well enough. the hard part is defining a strategy and a plan towards the goal.

oh, make your exercises as intense as you can. 'mild' exercises just wont cut it.

This post has been edited by vivilaviva: Dec 6 2011, 01:03 AM

well, at least you're trying, so kudos to that. i just remembered a site a member linked quite a while ago that might help.

http://www.bodyrock.tv/

have fun!

This post has been edited by vivilaviva: Dec 6 2011, 01:03 AM

If you can't exercise you certainly can make changes to your diet.

Take for example the above post , do you really need to have a cookie with your Subway Sandwich. And were the fries necessary for snacking ?

This post has been edited by vivilaviva: Dec 6 2011, 01:04 AM

Do you have spare time in the weekends? Maybe can go running/jogging or swimming if you have the time

^^ Normally I play badminton for about an hour during the weekends.

hi vivi,good on you for wanting to take a hold of your life. As far as i can see, to lose weight,your output must be more than your input. So since you have such a tight schedle,the only way that might work for you is to reduce your food intake (more carbs,less carbohydrates) and try to increase your sport activites. The recommended limit is normally 3 to 4 days of exercise per week (more or less 1 hour each day) but since your schedule doesnt permit it, i would suggest you stop playing badminton and go for higher intensity exercise.

One of the best methods to go for losing weight is a training called HIIT. Or High Intensity Interval Training.

In a nutshell, its basically doing cardio exercises (swimming,running or cycling) in intense intervals. Here's how i do mine :

I jog every other day of the week.
I start off with a warm up stretch and have 2 slow jogs round the course
I then start my HIIT by gsprinting at 80% of my capacity for 15 seconds then resting for 30 seconds by toning down my speed and effort to about 25%.
I then sprint up to 80% again after the rest period and repeat for about 10 sets. ( [15 sec sprint + 30 sec rest] x 8).

After that its straight out jogging at normal speed for about 15 mins.
I finally end my day with more HIIT. This time sprinting at 95% capability for 6 seconds and resting for 12 seconds. REpeat a total of 6 sets cuz thats as far as i can go for now.

HIIT is very intense and your supposed to start off slow. Like having a 20 second medium intensity jog with a minute rest in between. I've been doing the training for a bout a year now and i feel im comfortable at that limit. Its helped change my life so now im passing on the info to you in hopes it will do the same for you

best of luck and if u need any more info,i'd be glad to help yo out. Just give me a pm. Cheers !

This post has been edited by vivilaviva: Dec 6 2011, 01:04 AM

Haha thats ok then,just do whatever you can. Also,dont beat yourself up just because you had some ice cream. I mean it wont help you lose weight but come on,its not like your eating whole TUB of ice cream by yourself

For your exercises,if you want some intense cardio,you can just buy a jumprope. And guess what?you can do hiit with a jumprope also

hehe, thanks emperor_kiva

guess I haven't check this in a while... been really too busy.

But! I started gym this month. hehe.
Wonder if anyone would join me..hmmm
My currently weight is 52.4 kg now

This is going to sound really harsh, but these facts are the things that you need to deal with. I don't know you personally, so my response is nothing personal but if you feel offended or hurt in any way, maybe I'm not the problem.

If you are as serious as you sound about losing weight, you would be determined to change. You mentioned that everyone is feeding you food, but are they tying you up and forcefeeding you with unnecessary junk? Ultimately, the choice is yours for whatever food you put into your mouth, especially when you are in control of your expenses, and more so if you know how to cook. You always have a choice to decline, to say 'no'.

The fact that you are aware of your weight issue, the fact that you aren't satisfied with your current weight, the fact that want to lose weight so badly, shows that you have a level of self-awareness that of any other normal person would have. But despite of that, why are you still feeding your problems? This isn't a very good analogy, but this explains your problem - it's like you like the taste of arsenic, you know that arsenic is poison but you continue to feed yourself a small but non-lethal dose on a daily basis. It's a case of paradox!

Stop saying sorry. Stop berating yourself. Nothing will change if you don't. Remember, that no one else is holding the reins of your life but you yourself.

-

About your diet, here are the problems that I've identified. Keep in mind that what I'm about to impart to you is just basic knowledge of a better diet.

1.) Ditch the fast food. Prepare your own food in advance and eat those during lunch hours. These are some really easy-to-prep meals like a can of tuna that goes along with 1-2 wholemeal breads (no white breads!). Or hard-boil some eggs the night before and bring them with you to the office the next day. There's not much prep work here. If you want to look for alternatives, just use Google. Don't want to eat alone and would rather eat out with colleagues? Harsh fact, but something's got to give.

If you're on the go and have no choice but to eat out, avoid fried foods (no carbs-only meals like fried rice, fried noodles etc.) at all cost. Your carbs (rice, noodles etc.) intake in a single meal should be 3/4 of your fist size. The rest should be veges and protein, non-fried!

2.) Ditch the juices, canned/packet drinks and sugared tea/coffee. Drink plain water. You can have coffee, green tea or any other tea but they must not contain sugar.

3.) Ditch the cookies, ice cream, maggie or any other empty carbs foods (carb meals with very little nutritional value).

4.) Eat 2 additional meals. Try eating 4 meals a day in the first week. If you can stick to it, add another meal in the second week and you'll have 5 meals in total a day. For example, you can add an evening snack. A healthy snack would consist of mixed nuts, not the packet ones that you get from 7-11. You can buy some mixed-nuts from shops that sell bakery products. It is easy to overeat on nuts, so remember only to eat a handful - that's it. You will gain fat if you overeat on nuts. Another alternative to a healthy 'snack' would be a glass of low-fat milk (non-flavored).

Every calorie counts. 'Just a piece of cookie' in the afternoon, 'just a glass of orange juice' during dinner add up at the end of the day. If you have an excess of 200kcal/day, you would have consumed an excess of 1400kcal/week. Think long(er) term.

Try this for 2 weeks. If you can stick to the plan, slide in one cheat meal per week - you can eat whatever you want in a meal but control yourself because if you binge then all your efforts will go to waste! That's one cheat meal, not one day full of cheat meals. If you plan to have your cheat meal on Friday, stick to it and do not change the day; your cheat meals must be 7 days apart.

It doesn't matter how much you exercise if you don't fix your diet, because weight gain/lost boils down to calorie intake/lost. It is that simple.

It took me a long while to finish this post, so I hope that it's worth my effort.

This post has been edited by Vbs: Jun 29 2011, 11:56 AM

Was reading the post above, thank you

In the process of wanting to slim down too ^^" lets motivate each other !

Spaghetti has to go totally. (you can have spaghetti strap and that's it).
These too must go:
white rice, chicken rice, nasi lemak, pulut, nasi goreng
mee goreng, noodles, instant noodles, Maggi
white bread, brown bread, all pastries from bakeries, Bread Story, Bread Papa
white sugar

Any or almost all food items that are white, or look "clean" or cleansed are simply past thru a stage where it was bleached in some ways or another. And this bleaching contributes: firstly added additives, secondly, the removal of essential minerals that originally the food was meant to carry. To add insult to injury, the food now will taste weaker or bland, so to compensate, sugar (your number 1 enemy) is added in several forms. Sucrose, fructose, whatever it is called.

To put into another perspective. Think of harmful drugs. Think cocaine. And yes, it is a "legal" cocaine put into your food. Shocked?! Then start thinking this way. And remove it from your current daily diet. No. Remove it from your life.

del

This post has been edited by vivilaviva: Feb 4 2012, 11:48 AM

you look amazing!

grats on the transformation, keep it up!
only took you 8 months. your dedication is exemplary for sure!

a huge improvement in 8 months! nice! keep it up. remember that being healthy is not a goal, it's a never ending journey.

hehe thanks guys! actually that old photo was taken slightly more than a year ago ^^;; when I was at my fattest haha.. I was afraid of taking photos back then so i don't have much to compare. Hope maybe some people out there can be inspired cuz I did this without any of those diet pills. hehe
Although i was on a meal replacement for dinner for half a month 2 months back.