Have the same problem as you. Sadly spot reduction DOES NOT exist

Hence, the only magic word here is cardio.

Cardio,cardio and more cardio to get rid of the fats.

You can do weight training too.

ima guy i've been mislead to do calory deficit, that's why i am taking in 1600cal >< will definitely need to take in more, at least for some lean muscle

what are macros? measurement?

2) my running are 3 times per week, 2 on weekdays, 1 on sundays

i think i might want to hit the gym soon for weight trainings, hopefully improvement can be seen over time

I think I am having same problem with you now. 78kg and very hard to reduce it anymore. Calories deficit not working anymore. I been maintaining 1500kcal per day as well with calories deficit around 100-250kcal per days.Already one month and unfortunately the body fat on my stomach didnt go away and my weight still the same .

My diet

*breakfast - skip

*lunch - kfc chicken breast and most of the time I skip the skin part

or anything high in protein (chicken rice (normal big rice) with chicken breast part only

or economy rice - tauhu, curry chicken breast , vege )
#roughly 500-600kcal
*dinner - home cooking (protein - 60% rice/vege/carbo - 30% fat - 10%)
# roughly 300-400 kcal
*supper - nasi lemak ayam dada (nasi kecik)  or ayam tandoori with naan
#roughly400-600kcal (not often eat supper)

most of the time my drink is plain water or green tea. Fruit is either apple , orange , pear , grapes ..only one kind per day to stock up my glucose.

Correct me if I am wrong . 

Based on online calculator, my TDEE = 2186, BMR is 1832.8
Meaning 1800 kcal is a minimum kcal I should intake?
If I do workouts during certain days, eventually I need to up my calories intake as well. correct? To what extend, say if I burn 400 kcal in an hour workout, I need to take in extra 400 kcal as well?

Morning: Water and Banana

Doing SL 5x5

then protein shake + oatmeal if still hungry.

Lunch: rice, meat and vege

Green tea all the way, milo if hungry

dinner: as usual, 1full meal.

Will this be okay? for weight loss/muscle gain?

Hi guys,

Just a silly question to ask...
high reps of light weight lifting vs low reps of heavy weight lifting, which approach would give better results to lose weight?

thx in advanced

thanks for the advice..
hmnn...does that means weightlifting would not help to lose weight at all?
so, I shall focus only on cardio and HIIT...and then only go back to weightlifting to tone up my body once bodyfat has been reduced?

Hello people,

I am new here. Just registered about 5 minutes ago. Hope to benefit a lot from the Low Yat forum.

I am now trying to lose weight here. I am currently 85kg at 165cm. My BMI is 31 and I have no idea what is my body fat percentage.

For the past 4 weeks, I have been jogging every morning for 5 times a week. I'll spend 50 minutes jogging every session. The problem is I have not seen any weight loss yet. I am eating lots of fruits and vegetables now and have been trying to avoid sugary drinks.

I have not done any weight training. Should I start doing them to accelerate my weight loss mission?

Hope to hear some good feedbacks from you guys. Cheers

Is it necessary to do some light weight training. maybe some bench presses 20kg, bicep curl 10kg, squats, triceps?

what about protein supplements? is it recommanded? how much protein to take if we want to lose weight?

losing weight.

I know I cant gain muscle because, the essential part is nutrition,training,rest.

I cant get enough nutrition because of less time, I cant get calorie surplus, or maybe I can eat alot of mcd's everyday to get it (expensive though), I only eat 2meals per day. lunch and dinner. so hard to achieve higher than my tdee calorie value.

I have no problem going to the gym, infact I go to the gym 3-4times a week just to do the treadmill, some cardio, and some light muscle training.

and about rest.. I barely have it, I sleep only around 4-5hours/day    which is insufficient for the muscles to recover right?

so I think I should ditch muscle gaining, and stick to losing fat/cut weight instead while maintaing muscle. and try to gain muscle some other time if I have enough time and energy to do so..

Hi Alien9, can you advice for a skinny fat person like me with very low mass/muscle..is that wiser to

a.bulk up by eating more and gain more strength and mass then only lose the fat by doing more cardio
b.lose the fat by performing more cardio and on low carb diet and start to focus more on gaining strength after reach the desired body fat %
c. eat clean and do weight lifting and cardio such as do 3 weight lifting session on mon wed and fri and do cardio on tuesday thrusday and sat sun

currently i m doing approach c and i don't see much changes in terms of body weight but i can see my tummy and belly become smaller and at the same time i am able to lift heavier but the progress seems to be too slow.

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Added on December 19, 2012, 9:38 am

about the protein intake, i google'd alot and most of the website like BB.com suggest to have 1g to 1.5g per lbs of protein per day to gain muscle.

My current goal is to gain strength while losing weight, i am current taking 1 scoop whey protein pre and post workout and 1 scoop casein  before bed i understand that i should only take 30-40% of my daily protein from supplement, but the problem is i am vegetarian. i try to eat more food made by soya bean such as bean-curd, tofu, long bean, almonds nuts etc but still find it hard to achieve 170g protein per day.

68kg 168cm male

For skipping rope,

Should I go for something similar to HIIT?
*Skip at the max for 30 second, rest for 30, then skip at the max etc etc.*

Or just stick to a certain rep?
*Let's say jump around 1000 reps per day.*

Read about both method online but not sure which is better.

Thanks!

*At the right age but lack of a exercise partner *

Guys, what does it mean if I have BMR of 2072.69? Mind explaining. I kinda new into these things

No eating after dinner. Late-night snacking is a problem for many people, especially when it's done mindlessly while watching TV or browsing the Internet. When you snack after dinner, your body will be busy digesting your food while you sleep instead of burning the fat. You want your body to be burning fat while you sleep so stop eating after dinner. This is a key to losing weight more quickly!If you want to lose weight permanently, then visit right now: http://fastestwaytoloseweightrightnow.com/

50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.

25 to 30% of your diet should be proteins. When people are asking me how to lose weight fast I always get them to look at their protein intake. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.

Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.

Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.Spot reduction still doesn't exist, so Squats & Deadlifts won't burn your belly fat directly. However they'll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5x5. Only takes 3x45mins/week.he Reverse Crunch doesn't cause these problems, but again: spot reduction is a myth.

I have a question here, although my shirt and pants is getting lose after few month of work out. But weird thing is my body weight is getting heavier. Is this normal??

Something that I confuse is let say my old BMI = 28.7, after increasing the muscle fat being replace by muscle but BMI remain the same at 28.7. So does it make me fat as well?

Hi guys, I have a question about bcaa. I consumes Dymatize Amino Acids 6000, I take 2 pills before workout and 4 pills after. 2 pills before bfast and 2 more before sleep. Am I on the right track in taking those pills?

My target is fat lose and gain muscle.

hi guys, newbie here. 1 quick question. i go to gym 5 days/week. got 1 hour only for workout cos busy. everytime i do weightlifting 30mins then cardio 30mins.

i've lost 5kgs in 2 months. so my question, is this plan good for losing weight? any better plan or any advice?

yep knew that. now i eat as clean as i can, below 2000kcal/day. just want some advice on workout plan cos never had trainer. and my fren said better do cardio 4 days then weight 1 day.