Hi peeps, well my story was a very sad & bad one... in a nutshell, ate like mad and slept and sat on my ass doing nothing. by the time i finished form 5, i was 120kg...

then i went abroad to do my degree.. maybe climate, influence or society or the fact that i hated the food over there, i managed to get all the way down to 85kg

however, i still have about 19kg of fat and a massively out of shape body... so ive been in the gym lately and heres what i do

Day 1

Cardio - 20 minutes (either jog, or cross trainer or cycle)

6 Sets of:

10 squats (while holding 5kg ball)
10 pushups
20 lunges (10 each leg)
10 sit ups
20 sec plank

Day 2

Cardio - 45 minutes (jog, cross trainer, cycle)

Day 3

Cardio 20 minutes

Weight training (light to medium weights)

lat pulldown (20) x 3
assisted chin (20) x 3
chest flys (20) x 3

shoulder press (20) x 3
tricep press (20) x 3
bicep curls (20) x 3

Sit ups x 100

Day 4 Rest

Repeat process[/U]

my weight training is mainly for strength and conditioning and the rest is weight loss exercise. i need to reduce body weight to 78kg and then maybe put on muscle... the thing is, im getting engaged in december, which means i have about 5-6 months to do it...

would welcome any suggestions! thanks guys

Kamal, best of luck mate on your journey. I believe we all in some way share your story (at least me lah) You have decided to make a change!! Good luck!

no need to do all of that, simple one is just change your eating habits- eat less rice,fried food and if you avoid eating anything white, you will be safe. Sure 2 month you will lost some 10kg.

Go for it........just watch your diet (food intake).

You want motivation....post your faceless picture.

Good luck with it then.

Your routine is poorly structured, to be honest. I suggest you start with a programme like Starting Strength or Stronglifts. And I hope you realize that weight loss comes down to your diet.

Ur daily calories intake comes first. Reduce it then go with cardio or workouts.

maybe 5 minutes warm up session will do 1st,then go for weightlifting after all weightlifting's then only go for cardio for 10-20 minutes,so that u will have more power to do more reps in weightlifting.=) if u do cardio too long sometimes it drains up all your power.

do more squats! it's work!

This. Listen to this guy. Best programs for beginners consists of compound lifts. 3 big exercises per day with some accessory work/isolation thrown in is more than enough.

Your workout template should look like this basically :

Workout A
Squat
Bench Press
Pendlay Rows
Dips

Workout B
Squat
Overhead Press
Deadlift
Chin up/Pull up

Add whatever isolation but not much and don't forget to work your abs

Agree on this one, i started out with this workout as well when i was out of shape
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And i'ld recommend cardio after your weights, and try to do it HIIT style (1 min jog, 1 min run)