Because when you're consuming only whole foods, you are full before you can even exceed your daily caloric needs.

For example, my 2pm lunch is oven-baked thyme and lemon chicken slices with steamed broccoli and eggs. I usually prepare a proper dinner plate sized portion, but I usually only finish half, and finish the other half at about 5pm.

A plate of rice with veggies and steamed chicken would amount to say, about 600-700 calories. Rice is the processed food culprit here.
A plate of my lunch which has a lot of broccoli could only amount to half of that. Even if you want to exceed, you would be too full to go on.

When you eat a lot nutrient and fiber dense food, you get full, before even consuming that much calories. Of course if you are counting calories, it's not a bad thing either but I just feel it's too 'subjective' and misleading because some people think if they eat a cookie which has 300 calories, they can cancel it out later at the treadmill by hitting the 300 calorie point on the machine. It just doesn't work that way.

type HIIT into google, do it everyday.

Does planking one to two mins a day help in losing weight?

Oh okey Thanks for a big NO.haha=)
There is one more question: Does planking help to build or to strengthen your muscles? Can I consider planking as an everyday workout?

hey guys,

i'm 80+-kg and 168cm now. was 95kg back in last October. Back then my diet was,

Breakfast: 2 eggs, white only
Lunch: a little rice with fish, veges and tofu.
Dinner: Tofus and veges
5L of water a day, no sweet, no sugars, only drink water n kopi o kosong

until CNY, then i stop follow that. within that period, i did more on aerobic (45 mins running/cycling) and some weight lifting. However, i realized i losing a lot of fat, with muscle too, which is not what i'm expecting. (Result from some body composition device, 4 mths before n after)

So now, i'm planning to readjust my diet to more protein and my training plan to be less aerobic (15 mins) more weight lifting.

Now, i want to get back to my diet plan and make it to whole new level. here is my new diet plan,

Breakfast: 3 eggs, white only + Milk
Lunch: Self make sandwich, massimo whole meal bread x4, Tuna (canned in fresh water, ayam brand, 180g), Salad, low fat cheese x2, with low fat mustard, olive oil or other dressing. May change from Tuna to Roasted Chicken (skinless) alternately.
Dinner: subway low fat 6" sandwich + Milk
5L of water a day, no sweet, no sugars, only drink water n kopi o kosong

please comment.

http://thechart.blogs.cnn.com/2012/08/15/i...bad-as-smoking/

ei man read this first. know your stuffs. im talkin bout taking too much egg yolk man, if you take a dozen a day like.
and there's good cholestrol and bad cholestrol.
sighs. much presumption read my words properly man. its based on what i read if CNN is wrong then it just means im wrong sorry beforehand then.

http://www.nydailynews.com/life-style/heal...ticle-1.1138536

more info u can search on google, again im just eplaining on what i read b4. so forgive me if i'm wrong based on the reading i did.

I lost 3kg in just a week by eating lesser and only one or two meal of rice in the whole week.

Actually I did some exercise, some stretching and drink plenty of water. I eat lesser now which I think is a right portion for me, before this I just eat like a king. I just don't want to rely on medication/supplement to get fit.

I matter the number and also the figure I'm right now. Belly got smaller in size tho.
I want to get thin and fit in a healthy way but not with any medication.

Can you explain about the insulin level thingy in losing weight? What's up with the "whole eating small meals throughout the day" trend? I thought the only thing that matters when losing weight is having a calorie deficit diet.

Her name in Korean officially is Jung DaYeon. ya she is famous with her designed so called figureobics that combined the dance or aerobic steps more to body shaping. She is quite famous in Asia for this because she claimed that she lost 20kg in 3 months.

Sounds like too unbelievable but I also started following her figureobics like few months ago after my friend introduced me. My friends practiced with light meal with every evening 30mins Jung DaYeon's figureobics. She lost about 10kg in 6 months.

Hmmmm.... I wish I can do that too... But determination is not there hahahhaha.

Hi all,

Recently I've started to be obsessed with gym and losing weight, exercising almost daily and going on low calorie diet (more like avoiding white carb).

I am 30+ male, 75kg, 175cm height. Body fat 27% 

In the first month of intensive gym, I lost only 2kg, but my belly has shrunk and all my friends said i have lost my belly. (It is still there though.. and quite bouncy).

Here I do HIIT on running, rowing, and cyling, 10 minutes per equipment, follow on by some crunches and weight machine. I do not have trainer, so all are done play by ear, reading on the internet.

The more i read the more i got confused... i have ask friends with nice body muscles for tips and pointers too. Everybody will have a different stories to tell.

Now recently, I join another gym, and first thing advise by trainer is that we do not necessary need to do a lot of cardio workout? Just 10 minutes each day session and follow by more strength training. Is this true?

I started to take protein drinks too nowadays, but i can't see much changes anymore to my body in the past 20 days. Have something went wrong?

Guys, I have a quick question.
My friends ended up eating nuggets and fries in McD after a tired workout in the gym.

Is this what we call bulking?

Cos I don't agree on those dirty food, i always take my protein shake and fruits only after workout.

True I always check my scale in the morning and measure my waist line consistenly.

so far until now 2 months I am now 73kg lost about 11kg and my body fat has reduced by 3% (21%), planning to lose until 68kg and have about 18% bodyfat and start pumping muscles while maintaining my diet   

thanks haha and yup found my arm shrink from 27cm to 24cm, gotta workout arms more   

why drink watermelon juice ? Watermelon high in sugar which can cause fats..

correct me if I'm wrong.

Hi there. you may try the following plan:-

Diet:-
Breakfast - 1 slide of full bread roti with boil egg (without yolk) and tuna. Plus some fruit (apple, guava, papaya etc)
Lunch - rice - 1/2 - 1 size of your fist | meat (fish, chicken, pork, beef etc) - size of your fist | vegetable/fruit (recommended broccoli, taufu, bean, lady finger (2 x size of your fist)
dinner - meat (fish, chicken, pork, beef etc) - size of your fist | vegetable/fruit (2 x size of your fist)
* in between each meal, if your feel hungry, eat some fruit (highly recommended guava, high fiber). Don let yourself feel hungry as when you hungry, your metabolism will drop=your body ability to burn fat will be drop. And try not eat the fried and too oily food.

Exercise:-
your current exercise

I'm sure your able to see the result in 2 weeks time. Anyhow, the correct way to slim is <to reduce body fat and at the same time to increase your muscles). with this way, your won't bounce back even you stop your exercise.

My overall weight reduce in 2 months is 2.8kg but i did reduce my pure fat of 8.4kg and increase my muscles of 6.2kg.

Any further information, kindly pm me for faster reply. 

This is 3333 eating plan in TR90. And the TR90 has been listed in Physicians' Desk Reference (US Doctor Bible). www.pdr.net

As long you din take any fried or oily food (eg. fast food, nasi lemak, roti canai, rendang etc), the amount of calories consume won't exceed your daily requirement.

The key point is don't let yourself hungry as once hungry, your metabolism rate will drop. end up, uou will reduce your muscles and water and not the body fat.

My overall weight reduce in 2 months is 2.8kg but i did reduce my pure fat of 8.4kg and increase my muscles of 6.2kg.

Hey,

So I've been doing Dumbbell workout to gain muscles and lose weight.

But I noticed my muscles stop growing (Over-train) even though I can carry heavier weight (From 10 to 12.5kg now).

So after reading from some site it says I need rest, the question is;
- For how long?
- Do I need to rest if I do dumbbell workout for weight loss?
- If I stop doing dumbbell workout for 1-2 days, is it okay if I do some jogging activities during that 1-2 days?

hey guys im currently putting myself into caloric deficit state. When i prep my meal, may i ask do i only need to care about calories? Or should i focus on carb, protein and fats as well? Thanks