Fat will remain longer. Swimming and calisthenics good to burn fat.

Serious about losing weight or gaining weight? ask me how! I can provide you a workout plan and other plannings.

To lose weight, it's not all just about working out or skipping meals, because without a proper diet, you might end up getting back the fats. It's important to practice this rule : 80% nutrition and 20% exercise.

Just drop me a message if you are interested in getting in shape as well as staying healthy.

Cheers people!

You could do HIIT runs about 3 times a week, on allternate days. http://www.marksdailyapple.com/what-are-ta.../#axzz2kpLpWOYM

Or using the stationary bike. http://www.fitocracy.com/knowledge/dr-layn...-in-15-minutes/

Yes, three times a week is all you need. What's more important would actually be your diet.

Higher healthy fats and protein, moderate levels of complex carbs, lots of mixed vegetables, mushrooms, and some fruits here and there, and zero sugar and refined carbs. All that, while maintaining about 10% below your TDEE.

This post has been edited by DT1: Nov 17 2013, 12:45 AM

The key challenge still working on it.

Really? Comes easy to me though. Exercise consistency in terms of intensity is the tougher one.

Allow me to give a diet example, maybe it can give you extra ideas.

Morning: Half boiled eggs, olive/coconut oil, oats, black coffee/green tea. < filling, convenient, and fast.
Lunch (assuming you're working): Green smoothie, roasted chicken, some boiled potatoes, ice lemon tea (without sugar).
Dinner (assuming eating out): Plain nasi lemak with fried egg and some sambal / alternative: rice + dhaal + multiple veg types. Upon reaching home: one 500g tub of plain yoghurt, a bowl of blanched spinach and white mushrooms without dressing.

Above is similar to what I eat on a daily basis. I believe it's gonna be within your TDEE, most likely even giving a deficit. Can't be any faster either.

This post has been edited by DT1: Nov 18 2013, 01:48 PM

Thanks for the idea! I'm cutting down on carbs and that's where my struggle is. I'm a bread and sugar lover (which is bad) and being an asian, so used to growing up with noodles and rice (which I'm taking brown rice at the moment). Besides on weekends and some weekdays, I would eat with my friends. The menu are all carb-loaded. Friends love desserts just as much as I do and sometimes we'd binge on it after workout. Finding ways to tweak my meals at the moment and how I could still hang out with my friends without giving in to temptation

I get hungry pretty easily/ fast as well. Always need to find some fruits or snacks (nuts etc) to fill myself in. Hope to drink/ eat something that could control my appetite. My body is like a biological clock - come tea time, I'd be craving for something whether I'm really hungry or not.

I totally agree with you.

I used to be a 220 pounder and I managed to reduce it to 180lb over 3 months. I know I still have room for improvement, that’s why I am still working hard to achieve my goal.

Just to share what I learned, I believe diet, cardio and weight training are the 3in1 for fitness. Yes, it is not easy to do it alone and at time, I just felt like giving up. Well, we all need some guidance along our ways. I was recommended by my friend this website and I followed it, that’s how I got my result. Now I even become its affiliate, lol. here you go: http://InsaneBodyShape.com

Let me know your feedback. See your 6 pack soon. lol.

I think you have some form of addiction to sugar there. Just like caffeine. Many Malaysians are. I wasn't used to coffee/tea/ice-lemon-tea and the likes without sugar too. After a few weeks of persistence, you automatically switch and will start to dislike those with added sugar. Of course, this must go along with the proper understanding that sugar is bad for your health and will lead to increased medical costs and lowered quality of life in the future.

Couldn't agree better, sugar addiction indeed. Will gradually cut sugar off, aim to go sugar free from Monday-Friday and limit intake on weekend. It'll take time but have to start somehow

It is quite easy to stop sugar diet.

Just imagine sugar=fat cells.

i heard now is TR90, upgrade version or TRA...

Hi, new here. Someone redirected me regarding deficit? What is that.

If you are talking about weight loss, a deficit would be the amount of calorie that you managed to create from your diet.

To be more detail, a daily diet would always have a total amount of calorie in it. If your body burn an X amount of calorie and you consumed X-500 kcal a day, it means that you are creating a 500kcal deficit each day. In 7 days, it would total up into 3500 kcal which equivalent to 1 lbs of weight loss.

Read the sticky from Page 1 you'll find a lot of useful info.

Not THAT easy for me ...but thanks for the suggestion!

You can cut all the sugar you want but you still cannot escape the basic law of thermodynamics. Calories in vs out. I know natural bodybuilders who shred down to almost 5% bodyfat with sugar cereals and twinkies yet with healthy blood test results. Of course the leaner you are the more crap you can get away with due to increased insulin sensitivity.

This post has been edited by darklight79: Nov 27 2013, 01:33 PM

being a silent reader for a few days and decided to share my daily meals and activities.

i'm male, 24, weighing 60kg and 157cm..
being reading through the previous pages and i know that my bmi is in the ideal range but my goal now is to reduce my body fat percentage because currently having an ugly looking belly fat.

my diet plan :

breakfast - 3 in 1 oat cereal drink and 2 slices of wholegrain bread

lunch - half plate of white rice, lots of vege and ayam kurma (only chicken, without the gravy)

dinner - two slices, sometimes three slices of wholegrain bread with an omelette...

doing jump rope for every day, about an hour except on weekend..

am i on the right track or do i need to add more nutrients in my daily meals..
i hope all the sifus here can guide me...

You my friend just made me feel fatter. 158cm and 70kg. This is my weight after a 2 week diet and exercise program.

well my friend, its not my intention to do so.. by the way, good luck for us on losing weight...