I have the same problem....
i am fat...but my thigh is super fat.
cant fit into many regular cutting pants bcuz my thigh too big

Moderate exercise at least 20 minutes continuous.
Eat natural food preferably organic. Eat till 75% full. Snack in between meals to keep body burning. More vegetables, fibres, sweet potatoes, probiotics, fruits, eggs and fish.

Minimise coffee, milk, dairy, white rice, white bread, sugar, pizza, biscuit, processed food. Refrain from smoking.

why minimise coffee???
ithought it help to increase metabolism???
caffeine is contained in many pre workout drink also

I am aware about caffeine in those pre work out drinks nor increase metabolism. I stated minimise as too much of it can disrupt with the body balance of hormones. It will disrupt the sleeping pattern as it is best to sleep before 11pm and for at least 7 hours. Secondly coffee must be in its pure form and not instant coffee where lots of process involved.

If you really like coffee, drink local black coffee is another alternative. Try to use brown sugar which is healthier.


Simple Tips to Beat Your Fat Genes

ok

I am overweight for past few years, increasing 2-3kg per years until I lose count of my weights, should be over 130kg 3 months ago.

So I start exercising 3 months ago after Dr diagnose me with serious high blood pressure So now my weight is about 122kg. Seem not much decrease after 1 months+.

My exercise routine is at least 3 days a week, try 15 to 30 min on treadmill, really can die jog just for 1 min when I started, now at least I can jog continuously for more than 6 min and walking briskly for 15-30 min.

Doing little bit of weight training, as my condo gym is just kinda small, still don't feel much muscle growing.

Over 30 years old now, hope to reach 100kg by CNY next year.

PLS! I NEED

My weight stop, my belly won't getting small, I think im in the Plateau stage, what should i do?

Gender: F
Age: 25-30
W: 58kg
H: 158CM

Workout : 5 days a week, half hour. Doing HIIT
Food Intake around : 1500 - 1600 Cal per day.

Thanks

This post has been edited by silentpang: Sep 26 2013, 02:20 PM

You are still young. Eat natural food. Sleep enough. Increase your workout level and vary the workouts because your body is too efficient for same exercise and level hence you burn less calories. During the day do some walking around the work place rather than sitting for few hours at your station. Hope that helps.

Thanks for ur reply...

I have eat natural food, not 100% but also hv 70%
On Working day i prepare my own lunch, all in vege. (Stir fry less oil) my snack is mainly Apple. If I OT i also will prepare 1/2 cup Oat with 1/2 medium banana + 1 tsp of non sugar Peanut butter some cinnamon + 10 biji of semi sweet chocolate chips.

increase my workout level... emm... means i must workout more then 1/2 hour?
If i maintain 5 days 1/2 hr. workout with HITT (every morning) plus some weight training (@ night) for 1 hr. 3days a week, It is OK?

I got walk around in my work station, go washroom, make tea does this count?

This post has been edited by silentpang: Sep 26 2013, 02:20 PM

I run out of answers for you.

No need to increase duration. Just increase the speed or weight. By the way what work do you do?

Only way now is to do aerobics like running or walking.

No. are you sure your daily calories 1600? do you count your calories intake? how long and how u track your progress?

read this, may helpful
http://rippedbody.jp/2013/06/10/how-to-man...-macros-part-1/
http://rippedbody.jp/2013/09/15/how-to-manipulate-macros/

This post has been edited by akiratm: Sep 26 2013, 02:24 PM

Hahaha... is ok...

Im a designer.

Erm... im not so sure, but im learning to count my calories... is a bit leceh and hard to maintain.
Last time i dun track my calories. I just eat less and do workout then i hv lost 10kg since last year DEC till now, then now my weight stop there.

I meant what workout?

When you state your belly, is it really not getting smaller or your waist is smaller but cannot rid the belly skin?

then you need start count your calories and marco. if you determine to lose weight, counting calories and marco (use fitnesspal app or google) wont be a problem for you. and do you know what is you daily maintenance calories now? (not last year dec ya). then try do it with 10-15% deficit.

2nd there are different diet protocol out there (Intermittent fasting, zip zap, 24hours fasting), you can read it,pick one and follow and track your progress. (3-4weeks)

3rd don let body in calories deficit for long term, the fat loss will stall due to homeostasis. google it out.

do your homework, it is a journey..

Doing HITT workout

I measure my belly still in same inch...

how long is consider too long? started my diet plan + workout a month ago, so gonna have to know more bout these thing.

33yo male
175cm, 102kg as of today, lost 7kgs.

i maintain a calorie intake of 1600-2000 lately. and increase my jog to 5km from 3.5km.

but im confuse bout how much calorie i need per day. some website said around 2900, some 3500, and some 2500. :S

OK, i try to count it. My daily maintenance calories is 1800 (use online to count it out).

Where should i begin with? i lost my path...
Thanks alot...~ is alot of knowledge...


This post has been edited by silentpang: Sep 26 2013, 03:16 PM

HIIT is the concept. It can mean running or push up, sit up, squats, jumps, weight training etc. It is the time intervals that are different. I want to ask is what activity are you doing?

You lost 10 kg. So I ask you where around your body is the 10 kg lost?

It is better than me as I only lost 7 kg from January. But I lost 2 inches at my belly and my legs are getting slimmer except the calves are getting bigger and more muscular. Now I am stuck with loose skin at the belly.

I found out that we need to vary our movements as we will burn less calories when we become too efficient with the same set of exercises and intensity. Meaning a 3 km run that burns 300 cal will only burn 200 cal after 1 month running.

I just cut sugar 2 months back and found it very helpful.