Hi.. is it advisable to jogg in the morning and do workout at night ?

Yes, why not?

So difficult to lose weight…

Yes! It's hard to change..

Keep your mind positive..

hope this will motivate you!!!

going to gym tonight
want to train back my stamina
but yet i got no idea where to start

Hi,

My height is 6'2 and weight is 124kg currently

Looking to lose 20+ kg

Please advise the best diet and exercise plan

Hey amin...

How old are you? Where do you live? Are you working? What exercise best suite you or convenience to you?

I'm about your height.. And have loss about 40kg's but i want to loss another 10 kgs.. And after losing so much weight i'm thinking to build some muscle..

Before you starts.. You need to do some research about your body type.. Eating preferences exercise that may suite you.. Your goals.. Your motivation.. And the main thing is.. To understand your body..

Your diet and exercise should be plan according to your goal, budget, time and fitness level at the moment..

Hi all, signing up for the challenge of losing weight. Currently my program consist of going to gym for up to 4 days per week, with some cardio exercise in the intervals that I'm not going to the gym as I have a spinning bike at home.

I used to lose a huge amount of weight before, but the weight crept back in after I fark up my back twice due to some accident and overeager on going back to the gym, in which I took 1 year plus to recover from.

My target is to lose another 20kgs in another 4 months. I have succeeded in losing 10kgs in 3 months since I started the program, which is supervise by a personal trainer I consulted with.

My meals consist of high protein low carb low fat diet, a further question would be is it advisable to take some other food supplement or fat burners that will help me in achieving my target. Any recommendations would help.

Thanks all.

Hi, first of all before we help you with your diet, you gotta tell us what you've been consuming on daily basis. With that, then only the forumers are able to comment.

As for exercise, do you have any equipments at home or do you go to the gym? Without furnishing information it's really hard for anyone to give advice.

If you like dancing, go for it. Since you have asthma, hold back a little. When you start taking up dance class or sports, start with a slow pace until you are comfortable then gradually increase a little. For example, walk for 10min per day for several days. After you're okay with it, walk for 5 min then brisk walk at the last 5 min. Then brisk walk for 10min, and finally brisk walk for 5min then jog for 5min. This is to allow your body to adjust and make progress slowly. Don't push yourself too hard since you're not well. It might be hazardous rather than do you good.

Secondly, you need to check your body fat % and muscle %. Focus on losing fat and increase muscle, not on the weight. You will lose weight as you lose your fat.

My suggestion is that you can do both - go to gym AND dance. Why restrain yourself? Gym offers dance classes like Line Dancing, Zumba, Belly Dancing etc and you can participate. Just that you shouldn't push yourself too hard - you know your own body best.

As for meals, you have to tell us what you've been eating on daily basis then only the forumers can provide advice. If everyone ask "What should I eat?" the general advice is definitely: more fruits, vege and lean meat. Refrain from fried, go for steam, grill (with no butter), bake, broil and boil.

Remember, Winners Don't Quit and Quitters Don't Win! Never give up and enjoy the journey!

Again, you have to tell us what's your daily meal is like and whether you have any equipments, or goes to the gym etc.

This post has been edited by sweet_pez: Apr 4 2013, 10:05 PM

Hi! May I know how to lose weight by going to gym without building up muscles? What kind of workout do i need?

what wrong about building a bit muscles? you wont turn into very muscular by doing some workout.

if you so worry, just do cardio and watch ur diet (calories in<calories out)

if you wan fast, do HIIT.

and do you even brother to read this section before you post? try read from page 1 until this page. u can find soooo many answer inside.

You don't have to worry about building muscles. By doing weights and such, you won't develop muscular arms and legs like men. Apart from only doing cardio/ HIIT, you'll need to do toning exercise as well otherwise you'll be left with flabby arms/ legs.

thank for the reply sweet, so sweet of u, haha. For now I take a healthy food only like fruit, vege and etc. try to learn about nutrient and calorie consuming, still need a guide in searching a good diet for me, im searching and at mean time I start eat healthy, now im doing some walking and some dumbbell, have jogging shoes and 1 dumbbell only. I cannot do push up, pull up and i cannot even jog! i trying to start walking 30 minute straight per day for now. im 184cm and 107kg, man boobs and big belly, i am weak and want to change, help some one can help.

I'm still going back to the same point... what do you normally eat in a day? i'll be good if you can give us an idea:

Breakfast - ?
brunch - ?
Lunch - ?
Tea break - ?
Dinner - ?

The forumers are your best guide. There are a lot of people here who have been there, done that.

When you said you start eating healthy with food like fruit and vege, it's important to note that you need to eat meat as well. A balanced and healthy diet also consist some form of carbs so don't cut it off your meal completely. Again, will need to stress the point that you have to cut down/ reduce/ stop (depending on your choice) oily and fried food. Restrain from junk food, sweets, carbonated drinks and any food that is high in fat & sugar content. Without knowing what you've been eating on daily basis makes it hard to point out to you what are the things you're doing right and what is not.

Walk 30min per day? Push yourself to double it to 1 hour instead if you can. Start from normal walk, then brisk walk and finally jogging when you can do it. You can't expect to do jogging and push up right away when you haven't been working out before this. Jogging requires stamina and push up requires strength - your core, arms and legs.

Take it slow but work on it. You will progress. For example, Day 1-5 you can only do 3 push ups. But Day 6 you might be able to do 5, so on and so forth.

Well dumbbell is good, use it well. Go YouTube and Google, search for workouts that you can do without equipments/ with dumb bell. There are plenty of such workout that it'll keep you busy for a long time.

This post has been edited by sweet_pez: Apr 5 2013, 05:28 PM

Have any of you guys experienced that stage of plateau where your body just doesn't respond?

wat to do har?

what do u mean by doesn't respond?

It doesn't respond to my workout..

mayb u do it wrong bro, u must know how to do for every single part of ur body. or else it just useless. and it relate to ur nutrition. wanna know more?

i need a guide on meal, for now

Breakfast: Milo+Oat Meal
have some fruit here.
Lunch: Rice(small amount)+Chicken(Normal amount but remove skin) or Fish+Vegetable, try not to eat fried food. can I replace this meal with oat too?
Tea break: Some times have some kuih, try to eat fruit only too at this time.
Dinner: I bit dont know what to eat here, but man said eat dinner before 8PM right? Just eat like Tea break for now

I am trying what I can to make my life better, drink lot of water(avoid cold ice and sugar content one).

All tips and guide is appreciate.

Are you 'too comfortable' with your current workout? Add some spice to your routine or change it. After our body had adapted to the workout/ routine, a plateau might happen.

Seems like you're doing fine but you can have varieties to make it less bland/ boring. Diet should be fun and enjoyable so that you can keep up with it, same goes with workout. Don't take kueh too often, I think they're too sweet. But it also depends on what sort of kueh you're taking. My mum made them sometimes with very little sugar and I would take one or two piece.

For breakfast, you can have varieties like: wholemeal bread with jam/ low fat peanut butter, low fat milk, boiled eggs, half boiled eggs, tuna sandwich, egg sandwich, chicken sandwich, oats with fruits/ honey, corn flakes, pancakes, bread with kaya (no butter or little butter), garlic bread, toast with jam etc

Tea break: an apple/ banana, slice fruits, some nuts/ beans, 2 slice of bread, a small bowl of cornflakes (1 serving), corn, eggs, a glass of milk, soya bean (preferably with less sugar), oats, toast, sandwich etc

Lunch/ Dinner: Tandoori chicken breast, brown rice, soup, grilled chicken/ fish/ meat, stir fry meat/ chicken/ fish/ vege, eggs, roast or baked chicken/ beef, beans, mixed vege, steamed or pan fried tofu, japanese curry, home made fried rice/ fried noodle, pizza, pasta/ spaghetti (tomato sauce) etc.

Don't deprive yourself of other food like nasi lemak and chicken rice if you must have it. The trick - eat white rice instead of the nasi lemak or the oily chicken rice. Preferably have the chicken without skin.

Basically you can eat a lot of things but control your portion. I understand what it's like when friends/ colleagues insist on going to Mc D or KFC, or even Pizza Hut. Just go with the flow but be smart in choosing what you're going to eat there as you wouldn't want to consume too much fat. It'll be wise to plan your meals ahead. Salad with heavy dressing, croutons and fried chicken may be an even worse choice than grilled chicken.

However, as I've mentioned earlier, don't hold back too much or your diet won't last. Someday you'll find yourself so deprived that the bubble just burst. Have cheat days occasionally and take a step back. By occasionally I mean once or twice a month and I usually make sure I'd have at least 2 hours workout on my cheat days to wash down some of the calories (or the guilt).

Btw it doesn't matter what time you have your dinner. Your calorie count is still the same. Just make sure you don't eat your dinner/supper and then go right to bed because when you go to sleep, your body switch to inactive mode and food consumed will be stored as fat. I eat my dinner at 10.30pm on most weekdays - after I got back from the gym, can't be helped but I sleep around 11.30pm or so.

This post has been edited by sweet_pez: Apr 7 2013, 11:30 PM