Is it necessary to do some light weight training. maybe some bench presses 20kg, bicep curl 10kg, squats, triceps?

what about protein supplements? is it recommanded? how much protein to take if we want to lose weight?

what is the goal here?

losing weight.

I know I cant gain muscle because, the essential part is nutrition,training,rest.

I cant get enough nutrition because of less time, I cant get calorie surplus, or maybe I can eat alot of mcd's everyday to get it (expensive though), I only eat 2meals per day. lunch and dinner. so hard to achieve higher than my tdee calorie value.

I have no problem going to the gym, infact I go to the gym 3-4times a week just to do the treadmill, some cardio, and some light muscle training.

and about rest.. I barely have it, I sleep only around 4-5hours/day which is insufficient for the muscles to recover right?

so I think I should ditch muscle gaining, and stick to losing fat/cut weight instead while maintaing muscle. and try to gain muscle some other time if I have enough time and energy to do so..

how much is your weight, height? and your gender?

Hi Alien9, can you advice for a skinny fat person like me with very low mass/muscle..is that wiser to

a.bulk up by eating more and gain more strength and mass then only lose the fat by doing more cardio
b.lose the fat by performing more cardio and on low carb diet and start to focus more on gaining strength after reach the desired body fat %
c. eat clean and do weight lifting and cardio such as do 3 weight lifting session on mon wed and fri and do cardio on tuesday thrusday and sat sun

currently i m doing approach c and i don't see much changes in terms of body weight but i can see my tummy and belly become smaller and at the same time i am able to lift heavier but the progress seems to be too slow.

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Added on December 19, 2012, 9:38 amabout the protein intake, i google'd alot and most of the website like BB.com suggest to have 1g to 1.5g per lbs of protein per day to gain muscle.

My current goal is to gain strength while losing weight, i am current taking 1 scoop whey protein pre and post workout and 1 scoop casein before bed i understand that i should only take 30-40% of my daily protein from supplement, but the problem is i am vegetarian. i try to eat more food made by soya bean such as bean-curd, tofu, long bean, almonds nuts etc but still find it hard to achieve 170g protein per day.






This post has been edited by f.e.a.r: Dec 19 2012, 09:38 AM

My take would be the option C but it depends on how much fat is on your skinny fat body. If it is not so much, then A is a good option to. Nevertheless, you can't gain muscle and lose fat in the same time unless you are obese or a beginner and you are currently the latter. What is happening to you is that you are losing fat mass while gaining muscle mass (beginner's gain) hence the no changed on the weight scale.

My take on this is that you eat clean to bulk. Add muscle mass with a very low fat and when you have a good amount of muscle in your body, then you start to cut (lose fat). It is much much easier (because of higher metabolism due to the amount of muscle mass) and the end result is much better (muscular body vs skeleton body).

It is quite hard to get sufficient protein intake while you are vegetarian but it is not impossible. There are a few big bodybuilders who are vegetarian. Try make some research on their diet if it going to help.

68kg 168cm male

65kg for 168cm is good enough already. Go for bulk. If you can spend time in gym, might as well you start weightlifting. About the nutrition part, prepare your food early in the morning. Pack it and eat whenever you want. I can do it, so do you. Find in youtube on how bodybuilder prepares their daily meal.

what you said was right because i looked for my trainer yesterday and raised my concerns to him why i was gaining some weight over last week even i have done many cardio and weight training and we decided to check the body fat %/ muscle mass% and i was quite impressed with the result which i lose 2% fat mass and gained some muscle mass. (Hopefully the fitness first weight scale can measure the accurate data).

Anyway, appreciate your patience to answer my question earlier. Thanks

Hi all!

What type of exercise can be done in home without any equipment to lose weight as I have no access to Gym?

Thanks!

There are loooooooots. My personal favourite home 'exercise' requires a partner though. And you have to have alot of stamina as the exercise can take several hours before both are satisfied with the results.

Heh.

In any case, if you don't have a partner, you could always do less time consuming exercises like jump rope, jumping jacks, walking/jogging around your housing area, dancing to fast paced music, bodyweight exercises like pushups, dips, pullups, planks, etc. Many many many options. The trick will be pushing yourself to do it intensely enough and staying motivated.

So I highly recommend finding an 'exercise' partner to 'workout' with at home. You will stay motivated to give your best and do it at a relatively intense pace most of the time. :-D

Good luck!

*This recommendation does not apply if you are underaged.

For skipping rope,

Should I go for something similar to HIIT?
*Skip at the max for 30 second, rest for 30, then skip at the max etc etc.*

Or just stick to a certain rep?
*Let's say jump around 1000 reps per day.*

Read about both method online but not sure which is better.

Thanks!

*At the right age but lack of a exercise partner *

For fat loss, go for the first method. If you are keen on breaking some record on skipping, go for 2nd method.

Guys, what does it mean if I have BMR of 2072.69? Mind explaining. I kinda new into these things

BMR short for Basal Metabolic Rate. That is the amount of calorie that your body needs to function at minimum level/resting.

You can get your calorie maintenance value or also known as Total Daily Energy Expenditure (TDEE) by using Harris-Benedict Equation. TDEE is the amount of calorie you need to consume in order to maintain your weight, hence the name calorie maintenance.

Youtube m100's.

hi,
need some advice here.
fatty tummy + ugly shape of chest [ looks like breast] [ consume too much chicken? ]

getting fat.

thank you.

Does anyone know, why i feel dizzy after i'm workout on treadmill..its happen to me yesterday..btw this is my first exercise after more than a year..thx in advance.

high blood pressure? low sugar?

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Added on December 28, 2012, 6:13 pmhit the gym
your body wont be fit by itself

This post has been edited by xing87: Dec 28 2012, 06:13 PM

Hello, it's time for workout + diet. Uhhh I don't think chicken will do you that much harm (gives you can ugly chest). Fats will.

What are your plans? Remember, no pain no gain.

Did you force yourself to run too much on the treadmill? If you have not been exercising for more than a year and overdid it on your first workout, it may be the cause of your dizziness. Anyway take it slow and don't force yourself. Although workouts is partially about pushing yourself but never overdo something when it causes pain or dizziness.