salam.sy mencari sape yg nak turun berat badan tanpa berlapar, naikkan berat badan (muscle) dan improve masalah kesihatan seperti resdung, masalah kulit muka,sakit kepala migrain, gout dan lain2. Hanya dengan NUTRISI dan bukan ubat. dijamin selamat dan tiada apa2 kesan sampingan malah menyihatkan. sy sendiri pengguna dan dapat result yg bagus. untuk bulan puasa nie lg special sbb anda bleh bersahur dgn cara yg mudah dan cepat serta bertenaga sepanjang hari..Nak tau lebih lanjut bleh tanya sy mcm mana. boleh tgk dalam album fb sy dlu.
http://www.facebook.com/azizsaders
Kalo kenal sape2 nak ubah kesihatan mereka bleh la kontek sy.. tq

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Added on August 8, 2012, 1:22 amsalam.sy mencari sape yg nak turun berat badan tanpa berlapar, naikkan berat badan (muscle) dan improve masalah kesihatan seperti resdung, masalah kulit muka,sakit kepala migrain, gout dan lain2. Hanya dengan NUTRISI dan bukan ubat. dijamin selamat dan tiada apa2 kesan sampingan malah menyihatkan. sy sendiri pengguna dan dapat result yg bagus. untuk bulan puasa nie lg special sbb anda bleh bersahur dgn cara yg mudah dan cepat serta bertenaga sepanjang hari..Nak tau lebih lanjut bleh tanya sy mcm mana. boleh tgk dalam album fb sy dlu.
http://www.facebook.com/azizsaders
Kalo kenal sape2 nak ubah kesihatan mereka bleh la kontek sy.. tq

---

Added on August 8, 2012, 1:22 amsalam.sy mencari sape yg nak turun berat badan tanpa berlapar, naikkan berat badan (muscle) dan improve masalah kesihatan seperti resdung, masalah kulit muka,sakit kepala migrain, gout dan lain2. Hanya dengan NUTRISI dan bukan ubat. dijamin selamat dan tiada apa2 kesan sampingan malah menyihatkan. sy sendiri pengguna dan dapat result yg bagus. untuk bulan puasa nie lg special sbb anda bleh bersahur dgn cara yg mudah dan cepat serta bertenaga sepanjang hari..Nak tau lebih lanjut bleh tanya sy mcm mana. boleh tgk dalam album fb sy dlu.
http://www.facebook.com/azizsaders
Kalo kenal sape2 nak ubah kesihatan mereka bleh la kontek sy.. tq

This post has been edited by skullsaders: Aug 8 2012, 01:22 AM

what's the best diet and what's the proper exercise ?

dun waste ur calories intake in those junk foods ..one person need to maintain at least 80% of their calories intake in a day. Try to fill up those 80% with more good foods . Best diet depend on individual how they want to eat. Some people like oat some people dont like. If you search from internet most of the diet are hardly to get and expensive in Malaysia. Try to DIY urself according to what you found there.

Proper exercise like walking for 20 minutes or running for 15 minutes are enough for you a day to being healthy . Just take a look and focus on your diet and simple exercise , once your weight is down then proceed to gym and do some strength and cardio exercise.

I had a free session with one of the PT in true fitness, he called to say give me a free session, so i went. Who knows he see me then tell me i have 30% body fat and says i'm totally not fit at all, while their senior pt whom i known for a while said the different thing. I am sooooooooooooooooo upset >"<

Anyway, it makes me feel like getting a pt also as i'm kinda worry if i'm really that "not fit"

you can skip as much as you want, but make sure you keep your diet as clean as possible. Count how much calories is needed by your body.
I'll recommend you to get a pair of shoes and go jogging in the park nearby instead of skipping a rope.

p/s: I don't think you're really that fat, my height and weight is around there.

Been staying at 95kg for 3months, decide to cut 1 ~ 2kg now.
Seems to fluctuate around -1 ~ 1.5kg only now for this 2 weeks

Basically..
Eat not controlled,

Swim/jog/hiking almost everyday except 1 or 2 rest day...

Simple enough, my next cutting would require me to go on diet now.. sigh..

THIS is your mistake. Too much cardio blunts fat loss. It blunts insulin sensitivity. It raises cortisol chronically. NEVER depend on cardio as your primary tool for fat loss.

Aikz??? Today just got a PT told me that need to do cardio at least 3 times a week for fat loss >"<

Hi Sarah. Here it is:-

Here are ten reasons why I don't do aerobic exercise:

But first, what is aerobic exercise? Any steady state locomotion elevating the heart rate into the zone for twenty minutes or more. The zone is determined by formulas based on age and resting heart rate.

Dr. Kenneth Cooper, the father of aerobic exercise (and the person who coined the term) completely recanted his assertions regarding aerobic
exercise. After observing a disproportionate number of his aerobic-enthusiast friends die of cancer and heart disease, he reversed his ideas on the benefits of excessive aerobic exercise. He now claims anything in excess of 20 minutes has greatly diminishing returns.

Now, ten reasons why it not only doesn’t work but is a poor use of exercise time:

1.Oxidative Stress
Which causes a breakdown of tissues. It also predisposes one to cancer and heart attack.

2.Elevated cortisol production
Which causes a breakdown of muscle tissue and increases fat storage or depot fat. People do aerobics to alleviate stress yet end up creating more stress.

3.Lowered testosterone and HGH levels
For men, aerobics are a form of chemical castration. Low T-levels are associated with lowered libido, depression, anxiety, increased body fat and decreased muscle tissue. This contributes to muscle-wasting and lowers the basal metabolic rate.

4.Increased appetite and a tendency toward binge eating patterns
Aerobic exercise makes people hungry!

5.Excessive Muscular Fatigue
Making it difficult to do other more productive forms of activity. Aerobics creates muscular weakness.

6.Conversion of fast-twitch muscle fibers to slow-twitch
The loss of fast-twitch muscle fibers contributes to aging and the loss of explosive power and speed. People become slower and slower.

7.Burns a relatively small amount of calories vs. the time spent
One large meal completely offsets the pitiful amount of calories burned in an hour aerobics session.

8.Overuse injuries to the feet, ankles, and knees from excessive, continual force transmitted throughout the body
This is exacerbated by over-engineered running shoes which cushion the feet in such a way to create a neural amnesia.

9.Shortening i.e., deformation, of the muscle tissue from repetitive mid-range (partial range) movements
This creates inflexibility, immobility, and muscle imbalances. Besides being tight, the bodies postural alignment becomes compromised. Aerobics create tight, inflexible bodies that are in chronic pain.

10.Adrenal burnout
A consequence of the “feel good” neurotransmitters which also stimulate the release of adrenaline. Adrenaline is the fight or flight hormone. Excessive adrenaline creates an addictive response and people going routinely for the so called “high” of running end up with adrenal burnout, e.g., chronic fatigue and depression.

I better post this before some retard cardio bunnies take offense and start crying to me about how they lost sooooo much bodyfat with cardio.

DISCLAIMER: I dont mind if cardio is used for CARDIOVASCULAR health but if used as a primary tool for fat loss, next to useless and time consuming. It brings about diminishing returns.

Thanks Darklight!
Do you have any suggestion of exercises for women to do cutting? I found a lot that applied for men, but not sure which will be suitable for women.

It is the same Sarah. It applies to both sexes. Only difference is the fat distribution areas between men and women. And the percentages. Men need less than 10% for abs and the Adonis belt to show. Women need around 15% if I am not mistaken.

I have female friends who do brief, heavy, intense lifting including my gorgeous sis and she is trim, fit and tough but not ugly muscular. Weight lifting > cardio.

I do understand that, but I am actually training for those event that I mentioned... when there's is so many cardio, there's no way I can slit in any weight training for that.

I am not really targeting fat loss, just hope to cut down on weight..

get a better shape of body and cut fat is more important than cut down on weight. Some people can weight 90kg but look fit and firm while maintain low body fat % . If u plan to look skinny then different story la

It's not only more important, it is the only valid reason.

well to run faster u need to be light, muscular aint going to help.. and you need to run more
same as for swimming.

I need to cut on a lot of weight, realise yesterday when I do rock climbing, my friend can barely belay me..

So what kind of weight do you want to lose? Fat loss is the best option. You lose your muscles mass which also can contribute to weight loss but you won't have enough strength to pull yourself for rock climbing right?

You sure you know what you're tAlking about? Usain Bolt. Small? Do you know how much weightlifting pro rock climbers do?

Thanks Darklight!
I've read through at this webpage, http://www.muscleandstrength.com/workouts/...ng-workout.html Do intend to follow it, is it ok?? I somewhat still in love with the running and swimming as main training for my stamina, so can still keep that right while doing cutting exercises.

Now setting my goal to lose another 5kg in three months, as well to tone body up

Newbie here.
Can anyone give me a few examples of 1800 calories diet malaysian style?