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?

Stop growing doesn't mean that you are over-train (heck, you are just lifting 10kg dumbbell).

These are some important rules to follow in bodybuilding:
1. Muscles need calorie surplus to grow.
2. As you add more muscles to your body, you need to change your base calorie amount thus you need to eat much more than before.
3. Diet is key to build more muscles.
4. Strength does not equal to muscle, to a certain extend.

Hey guys, I just started my weight loss plan.

Background:
Height 180cm, weight 105Kg. The height 180 centimeters and weight 105 kilograms equate to a BMI of 32.4. This is classified as obese because/since it is more than 30. Normal is between 18.5 and 24.9.

I started gaining weight when I hurt my left knee in futsal 2 years ago. that time i only weigh 85kg. +20 kg. I also work long hours which has contributed to late supper and lack sleep. To make things worst, I also torn my right knee ligament due to futsal 2 months ago.

What I plan to do now is to reduce my meals by half and start weight execise as i cannot do cardio such as running.

Any alternative for cardio which will not hurt my knee further?

+Nov 13 2014, 05:15 PM-->there's lots of low impact exercise, such as swimming, elliptical training machines at the gym, and some workout videos such as T25. All of them are somewhat cardio, but the most important in losing weight is your diet.

+Nov 13 2014, 04:15 PM-->stop eating white rice or any high unhealthy carbs

or u can change white rice to brown rice, eat more vegetables, oats such as beta 33, whole wheat pasta, all these consists healthy carbs

and eliminate any oily and fry foods, to lose weight is 70% diet, 20% exercise and 10% sleep, so make sure those are adequate

Can try elliptical trainer, those machines don't really use your legs much but your body.

used to be 85kg, now down to 70kg, gonna start pumping muscles while also maintain my intake

This post has been edited by Memories_Fallen: Nov 13 2014, 11:06 PM

Hi guys,

Just wanna share my experience

Back in June 2014 I was 90kg, in obese group because my height 164cm (BMI = 33.46)

I started dieting and exercise since then now I'm at 74kg but still in overweight group (BMI = 27.51)

List of what I've done and currently doing:

1) Stop consuming sugary drinks such as soda and coke

2) Eat less white rice during lunch, eat only 1-2 slices of brown bread during breakfast and dinner (sometimes chicken salad), eat more vegs and fruits, drink more plain water.

3) Jogging every saturday and sunday morning... about 4km for each day

4) Do dumbbell exercise almost everyday, 200 repetition (8 set) in the morning before work, and another 8 set after work (just 10kg dumbbell


My goal is to back in shape at 65-66 kg maybe


If you have any suggestions to improve my current plan please feel free to share

Thanks.

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

Doesn't matter if you are in surplus or deficit, you need to know your calorie then have them separated according to your preferred carb/protein/fat ratio.

Ok im a little bit confused with the ratio thingy. Let's say I'm going to maintain 30/40/30 Protein carbs and fats. How can i know whether there is how many grams of protein in 30% ratio?

1. You have 1000kcal for a meal.

2. Following ratio of 30/40/30, you will need to consume 30% or 300kcal from protein, 40% or 400kcal from carb and 30% or 300kcal from fats.

3. 1g protein = 4kcal thus 300kcal = 75g protein.

4. 1g carb = 4kcal thus 400kcal = 100g carb.

5. 1g fat = 9kcal thus 300kcal = 33g fat.

6. You want to know how many protein per 100g chicken? You can check that from the internet.

Hello All,

I am trying to lose weight. I am currently 93KG and 172CM.
I play sports and run/jog almost every day. But now I am trying to kick my Regime up a notch since being diagnosed with High Cholesterol.
I have not really looked after what I ate and i guess the accumulation of the fat over the years is showing

I am seriously considering hiring a PT but am not sure on what to look out for in a PT. Having a customized plan and diet designed for me will be very beneficial.

As an alternative, i was thinking of using MyFitnessPal App (which is awesome, I love the barcode scan feature) and then getting a Fitness Tracker (eg: Polar etc) and taking it from there.

I just wanted to know your thoughts and recomendations as I read through this thread and found many tips and success stories which is motivating me more towards my goal.

Thank you in advance.

Need some help here
Previously I'm 84 kg and it took me 6 months to reach 64kg. However, now I've reached the level where my weights are just maintaining.

I gym 4 times a week.
I do squats, lunges, deadlift, burpees, jogging, cycling, and did core exercises
Sometimes I attend body combat classes.

Any exercise to recommend? I've got a big problem with my lower body. The ass, thighs area is real big =(

What's your food intake like? The thing about losing weight is that as we lose weight, we need to change our diet accordingly. The amount you ate to help you lose weight at 84kg will not do the same as when you're 64kg.

Frankly speaking, I don't really control my food consumption at the moment.
Nowadays, below are my food consumption

Morning - Cereal with yoghurt or overnight oat
Lunch - Vege and meat (No carbo). Once in a while I'll have something better
Dinner - I just eat whatever I can find. Maybe juices, yoghurt, salad etc

I think I'm eating too much of rubbish lately. Last time I can just survive without meat.

I lost my tat 20kg in June - Dec 2013 and it is stagnant till now =(
My friend told me it might be due to me doing my exercises especially squats and lunges with my usual weight. He ask me tried carrying heavier weights with less reps.

I realise my lower body is real big =(

This post has been edited by Chincrazygurl: Nov 24 2014, 12:59 PM

Can give this a try, about twice a week, with ample rest days between each time.

http://www.fitocracy.com/knowledge/dr-layn...-in-15-minutes/

What's your height? If you're tall, 64 kg could be a good weight.

Big ass and thighs (muscular plus sufficient fats, not flabby) could be highly sexy.

Don't look at losing weight, emphasis on losing fats.

Thank you!

I have been following your advice, but more to reducing rather than eliminating carbs. Was 105Kgs 10 days ago, now 102Kgs, lost 3 Kgs in 10 days with the steps below:

Breakfast: Oats and Rasins/ Cranberry
Lunch: Half plate rice, more protein
Dinner: Half plate rice, more protein
2 cups of coffee, a lot of lemon water/ green tea

basically, my requires Cals per day is 2330cal per day, but the diet above is below the 2000 cal line.

I haven't been doing cardio but futsal once a week, I wear braces for my knees to prevent injuries. I do weights 30mins X 2 days a week.

OKLAH at least managed to reduce 3Kgs.. hope to go below 100Kgs asap!

+Nov 24 2014, 04:32 PM-->Hmm, 100kg with futsal? Not too sure if it's a good idea...

Also there's some indication that knee braces could do more damage than good.

Personally at this weight, what I'd do is to continue with weights (to strengthen and build muscles) and also some high intensity cardio on the stationary bike (minimal impact on knees).

Could give this a try once or twice a week: http://www.fitocracy.com/knowledge/dr-layn...-in-15-minutes/

This post has been edited by DT1: Nov 24 2014, 05:33 PM

if you reach a weight loss plateau, ie stop losing weight, can try fasting for a day once a week. And do atleast 30min workout first thing in the morning. Especially HIIT cardio. Sure will burn those stubborn fat. Also always eat clean, no sugar, less fats, drink only unsweetened plain water ! no juices ! Hope you achieve your goal ! nutrition is 80% part of weight loss. 20% exercise.

This post has been edited by mackioes: Nov 24 2014, 05:54 PM

Thanks for the link. I'll look into it and try it out

I am only 160cm. Therefore, I'm actually still overweight
Some people commented that I don't need to lose the ass and thighs as it is not flabby but honestly I don't like it at all cause of the size of it.

My major problem is losing the fats. I went weighing myself in the total body measurement machine (I've got no idea what is the machine call) in the gym. The thing I need to lose is 8kg of fats . In terms of muscles etc, I've got no problem. BTW, I don't know how accurate is the measurements given by the machines.

Thanks! I'll try to change my workout to do it in the morning instead of doing it after work
Just hope I can stop eating rubbish =X

The machines are just for a rough guide and introduction for you to understand your body better. Also for you to track progress from time to time.

Once you understand more about losing fats, and how precious your muscles are and not set them to waste, using the mirror itself would be sufficient most of the time. You can differentiate between two people of the same size, but one looks toned and muscular the other one is weak and chubby.