It should not be a struggle for you. Once you know how your body works, then its a piece of cake. I lost 18 kilos of fat, NOT muscle, in just 4 months. After listening to everybody and thousands of trials and errors, I finally learned that my body itself is my guru. Now pay attention.

In order to lose weight, follow these DO's and Don'ts religiously

- DON'T starve yourself
- DON'T lower your calories (I will explain it in a moment)
- DON'T just sit and let your weight take control over your body.
- DON'T drink your calories. Always eat them.

- Do eat 5 to 6 times a day.
- Do eat MORE in order to burn calories quickly.
- DO workout 30 to 40 minutes MAX. No point in spending hours at the gym. Keep your workouts short and intense. Make every minute count.


OK now lets come to the part where I eat said eat more to burn more calories. When a person starves themselves or gets on to some fad diets, what happens is they are losing weight and the numbers show on the scale might make you happy. But trust me, all of that weight will come back. Its simple. Starvation and fad diets don't work. How I managed to lose 18 kilos of pure fat and NOT muscle? Here is how:

- I drank 2 to 3 litres of water everyday. This kept me hydrated and made me go to the toilet every 15 minutes. I lost a lot of water weight by doing so.
- Secondly I ate 4 to 5 times a day. After a month I increased my meals.
- Never skip your breakfast. This is one of THE most important reason why people struggle with their weight. Breakfast should be the biggest meal of your day. So eating 400 to 500 calories in your breakfast won't make you fat.
- Your meal size should not be more than the size of your hand.
- Your meal should be BALANCED i.e. protein, complex carbs (brown rice), some vegetables (I prefer lots of green vegetables)
- Eat good fats like nuts, olive oil, etc.
- Aim for at least 2000 calories a day.
- When you will eat every 2 to 3 hours, what happens is your metabolism will be at its peak and therefore, it will burn more calories. You will notice that you will feel hungry quicker. But here is the catch. When you feel hungry, just feed your stomach. Don't think about feeding your mouth because mouth never stops.

Now for the workout part, combine CARDIO with WEIGHT TRAINING. Lifting weights will help you build muscle and muscle BURNS MORE CALORIES. Always remember that the more muscle you have, the more your metabolism will be high and you will burn more calories. 1 pound of muscle burns 3.500 calories.

Keep your workouts short and INTENSE.

HERE IS THE BOTTOM LINE:
If you work out 1 hour everyday, this means you are putting 3% of your efforts to lose weight. What about the other 97%? That other 97% comes from your eating habits and SLEEP. So focus more on that 97%. So I guess that would be all. I just gave you my secret. Its not actually a secret. Just study your body and understand it. Don't let your weight control your body. It should be the other way around.

Eat right
Sleep tight
Train hard

thank for the tips, and I am just searching info and found about that "carb diet is blogne(bullshit)", and I found it interesting after watching fat head, it said many official nutrient information like from government and most vendor just about "follow the money". Did you know about all this?

Many of us here know alot, but you gotta be more specific in your questions.

Losing weights is not a easy part of life.....

but being fat isn't too. You can choose either one but I'm sure that fat people going to have more hard time than people who are trying to lose fat.

yeahh it is. plus, losing fat is not too dffclt. it just required u to dicipline and vigorously. stop give excuse!

LOL. I can relate to that! Did you hit to gym?

Guys. I usually workout after class at around 6 tiill 7 pm. Then I have my protein shake and play high intensity futsal for an hour and a half from 8pm. I sleep at 11pm. So the question is, when should I have my dinner?

Before gym? Between the sessions? Should I eat after futsal? I don't eat late coz the calories will turn into stored fat when I sleep. But I heard that it's important to get some carbs for recovery. Any advice?

READ MOAR!

You'll need to eat to recover from the energy used up so eat up after your futsal! It won't be stored into fats as long as you don't go sleep immediately (leave about an hour of leeway) right after your dinner - that's what I know.

Btw, interesting read

This post has been edited by sweet_pez: Apr 9 2013, 01:12 PM

That's totally wrong. If you know how human body works, you wont be saying something like that.

Recommend me some articles if you don't mind

I have reduce from 80kg to 73 kg.
Thru, Exercises , controlled meals stop smoking, reduce drinking.
I run 40km weekly, Join marathons & Weight lifting
But my friends say..i look older right now....How ah?

Obviously I don't. Unfortunately many articles talks about this and also otherwise, not sure which to believe so I'd usually play safe. Anyhow, as long as it doesn't harm me in any way and I'm comfortable with the way it is (not restraining myself on not eating at night), it is fine with me.

how old? pictar pleasee

http://www.simplyshredded.com/top-10-muscl...dybuilding.html
http://www.simplyshredded.com/50-rules-of-...-the-world.html
http://www.muscleandstrength.com/articles/...loss-myths.html
http://jasonferruggia.com/muscle-building-cardio/

It's allright. After a while you'll learn how to segregate between outright fad, myths, partially dubious, and solid advice.

Need some advice for my weight loss
Would like to loss 10kg is half a year but it seems a little difficult.
My water intake was too low but I've tried drinking more at least 2litre per day.

My daily meal:
Breakfast - Oatmeals + plain water as i dont drink milk
Lunch - nasi campur with less rice and of course with vege and a little meat, sometimes meehoon soup
Dinner - Subway or sandwiches with vege, egg and meat

My daily workout routine:
3-4 days a week of gym session with
15-20 minutes of treadmill
20 minutes of bicycle
and some abs training machines

I've been improving on the BMI but not on the fat. So would like to get advise from any sifus here

Very often, it's hard to tell how solid/ trustable the source is. And in fact, research improves every year and they would release new findings that may contradict with what they said earlier

End of the day, as you said, some are outright fad, myths, partially dubious, and solid advice yet how do we (layman web surfer) know which is which? Thus I understand the confusion that some advice seeker have. Even when I speak to the PT at gym, they would sometimes tell me otherwise (of things that I read online and thought were true). Even class instructor (eg. for body combat/ attack) and PT also provided different comment on the same thing. Anyhow, I can understand PT's standpoint of 'promoting their service'.

Lastly, thanks for the reference links!

This post has been edited by sweet_pez: Apr 11 2013, 11:10 AM

anyone know where to get a stairmaster?? its a workout machine that makes you walk up stairs.

After you've done a good amount of reading you'd naturally know. After you've done that, sharing and asking questions on this forum, especially the BB section, is much more effective than asking many PTs around. The following are some of the better sites around, instead of places like ezine articles.

simplyshredded.com
thinkmuscle.com
bodyrecomposition.com
marksdailyapple.com
muscleandstrength.com
musculardevelopment.com