You have a sedentary lifestyle so you need less calories to maintain. Start exercising 3-4 times a week, 30-60min each time and you'll see some result soon. Jogging, rope skipping, functional training etc would do just fine.

And no doubt, food intake is important. Healthier option is breast meat - baked, steamed, grilled, pan seared, stir fry, broiled etc rather than fried. Egg is another good source of protein other than chicken breast.

This post has been edited by sweet_pez: Aug 1 2013, 10:32 AM

Dear members of this forum, can someone share hs or her experience in using adipex?
Thanks in advance

YES!! I have the urge to do something after work hours but I have not got a clue what to do!

I tried picking up jogging (either in the morning or evening) during my break before starting work, which lasted a good one week - everyday go "jog"..haha. The problem is, whenever I go "jog/run", it only lasts for a short while and I would just end-up brisk-walking for a few more rounds before calling it a day.

If that's the case maybe you'll want to do 20min of jogging, then 30min of functional training - eg. squats, lunges, plank, leg raise, crunches, push up, tricep push up and many others. Check out some videos on Youtube that you can do/ learn from but make sure you're doing it right.

Enrolling in gym would be beneficial because you can use their weights and other equipments. If it doesn't fit your budget to invest in gym membership, look for one that offers pay per entry (walk in). It's cheaper and you can do a variety of training + be much motivated to workout in gym

HIIT. A good 20-30mins HIIT workout is good for you.

The sugar in the Nescafe 3 in 1 is the least of your worries. The biggest hazard in it is the trans fat. Continue to drink that everyday, then be prepared to get a stroke or a heart attack.

Morning,

Would like to ask whether I am doing my routine right or wrong to lose weight

After work at 5pm hitting the gym, routine as follows:-

Run on treadmill (5 minutes fast walk --> 20 minutes; now trying to extend my run to 25 minutes)

30 - 40 minutes of squat, benchpress, lift, etc.

As for the sets and reps, I do 3 sets and the reps are 15, 12 and 10 respectively. Is it too much ?

I have been doing this routine for 3 and a half week now.

Thanks.

Any HIIT workout program to recommend?

M100's is a good start

This is a good guide:

http://jasonferruggia.com/hill-sprints-for-fat-loss/

And also try to incorporate Active Isolated Stretches

http://teachtorun.com/2013/06/01/this-litt...ronic-injuries/
http://www.runnersworld.com/injury-treatme...ses?page=single

This post has been edited by DT1: Aug 5 2013, 06:32 PM

which food should not eat at all??

What is your measured progress?

I also struggle with weight loss. I do more kinds of things. But these are not affected to me.

Do you eat less than what you should eat?

previous weight 144KG..
waist 44inch..
shirt XL/XXL..

now after 5months of atkins + gym...
wight loss 72kg~
current weight 72kg,
waist 31-30inch..
shiert S/M..

wow!!!!
can u tell me how? PM please..

This post has been edited by SirRieq: Aug 13 2013, 09:38 AM

wow good job! mind i ask if u have stretch marks?

I'm starting my weight loss plan this week. Now I'm starting to count my calories by using food journal.

Anyone here has experience or user of myfitnesspal.com?

Hey guys, just sharing the article from Malaysian Insider I read about how sleep loss can cause weight gain.

Studies have shown that sleep is related to weight issues.
"An additionally interesting finding was that high calorie foods became more desirable to the sleep deprived participants."

Read article here: http://bit.ly/16Oy9X9

I know some of you already know, but if you don't know, I hope it helps

hahaha.... if u loose so much weight at a fast rate the access skins n stretch mark will be there...
it will take a longer time for them to disappear...

but it will be easier to loose them if u toned down...
keep eating relevant vitamin for skin elasticity..