I've actively workout atleast 3x a week.

But I didn't see weight loss.

How


My 2013 resolution is To KEEP FIT

So, I MUST!

good keep up the good work, probably will become jamie eason of malaysia

haha~ more hard work, probably wil c the result soon. . . 3 weeks is stil early

decrease ur calorie intake..

Yup, what Economics Crisis said.

If you want to lose weight, you need to burn off more calories than you're taking in. Simply exercising won't work.

In fact, it was proven that you can have an unhealthy diet, but so long as you're burning off more calories than you're taking in, you will still lose weight.

Try using an app like MyFitnessPal to track your calorie intake.

keep it on, u will see the result very soon... never gv up, once u gv up because of u cant see the result for ur 3 weeks effort, u will never see any good result. all the best ^^

well actually, I started since January....

How to increase metabolisme?

I've cut junk food and soda.

eat less per meal
or if you're taking more meals than necessary, cut off an entire meal

With your statement it's quite vague, there are just too many variables to be able to give you correct advice.

Burning of fats & building of muscle mass. Therefore you're still having the same weight. Could it be so? Do you notice yourself looking more toned than usual? That would be a good sign. Losing weight is the incorrect approach. You should strive to lose fats.

Or it could be that you've been unknowingly more hungry and thus eating more due to the active workouts.

Anyway, the key to losing fats is easy:"Less calories, and correct food type". Increase the healthy fats and protein levels, and decrease the refined carbs, while still maintaining a slight calorie deficit.

Many questions from beginners have been posted here, and many myths and incorrect info have been debunked as well, do check it out: http://forum.lowyat.net/topic/2305051

Read an article about having fitness journal.

it's about writing down your mood, distraction, workout and a few other things.

Look at this : http://www.discovergoodnutrition.com/2013/...ary-guidelines/

Well if it works for you go for it. For many here, I'm sure we've grown to learn that simplicity is gold. Journal just to keep track of progress and the last poundages done so that you're able to review your own progress and tune your workouts, and be mentally disciplined enough to eat the right foods, and to lay off the computer or tv when it's rest time. It's that simple.

you need motivations, go like some facebook pages that constantly give you some motivation pictures/words.

Food?

Uh-huh? Food? I've cut on processing food, no more junk food and carbonated drinks.


Well.....

Processed food, junks and carbonated drinks are all part of the story.

Caloric amounts?

Carb amounts?

Fat amounts?

Intensity of your exercise is important as well

I did body composition check... so, my calories intake should be around 1500. I just started to read food label (of what I consumed) since last week.


I definitely feel a bit there're so many things I've missed out and 20 years of wrong diet.....

Daily caloric intake = part of it

Good start though. That being said, it's all experimental, 1500 is just a benchmark, you may need to deduct a little just to start losing. Not forgetting, your macros

Workout... what type of workout?
Faster workout to burn off calorie is cardio - running or swimming.

I met with this fitness consultant, she suggested I start with weight training for lower body... which I normally go for glute exercise and whatever equipment at the leg section (i have no idea about equipment, still learning lol).

Then after 30-45, I'd do cardio. however, I was recommended to go for spinning instead of treadmill. It's lower impact for my legs.

fyi, I can only constantly run for 2 minutes with speed 5.

After 3 minutes, must.walk..... I tried to love the treadmill but......... by walking lol. that's why go for spinning!


LOL

Fuh, issit necessary to take protein shake? Whenever I go to gym, men will busy with their drinks.

Running takes time to get to certain distance, due to stamina.
Took me 3 months to get to 5km under 35mins and another 3 months to 10km under 90min at constant pace. Your lungs and heart will grew stronger every time you complete a run.

Don't worry about knee injury. It's an urban myth. With the right shoes, injury can be prevented. And running on threadmill is not as effective as road, as you need energy to get yourself moving. Thread mill you can gently stride and you'll still move.

Weight machine only do toning, stubborn fats at tummy and buttock is cardio already.

It's best to do both on alternate days.

*EDIT : Running in the park/outdoor BEATS threadmill run any time any day. Grab a running buddy if you can.

This post has been edited by shakku: Apr 9 2013, 02:51 PM

LOL.....is it really that hard for humans to consume calories?

use the apps "MyFitnessPal"
record your diet and your exercise as accurate as possible.

I have lost 4KG within first 3 weeks.

most of my friend...been busy with work. T__T OK, will grab lil bro to run with me.
I do sometimes jog at park, love it in the morning with fresh air.



Men focus on upper body so, that's why they consume more protein?


wow. that's a quick start. I'm not sure if that apps available for Nokia users?

Don't bother about those protein shakes or any supplements, get your workout sorted out, get used to the gym and be comfortable That's all

Can't upvote this enough.

Give this Couch-to-5k training schedule a try: http://www.coolrunning.com/engine/2/2_3/181.shtml

not sure what phone you using but it is available for Android and IOS...
it is FREE!

I forgot... I start running with the help with Micoach Adidas. It has proper training plans and baby steps to give you distance coverage.

please do squat!
squat do wonders to your body.

Not easy when you are busy, working, students or etc.

Not everyone's that free to have 6 meals a day. Either way, as long as they meet their daily intake, I don't see a problem with how they manage it no?

If you wanna have a well toned solid body, not those alas soft tofu type, find out how to look into your macro intake and TRAIN & DO what the men do. Not about the weight the men lift but the routines Muscles are not easily built, so stop worrying you will turn into a HULK eh All the best to you, stay lean and fit!

I take only 2 meals a day, for 3000kcal but then again, that's me not you all

Whey = 1xx kcal

Unless you are into mass gainers, then why bother fitting that into your daily caloric intake?

I'm not against whey but I just don't see it as a MUST for gym enthusiasts.

LOl what is this?

Its only not easy when you defeat yourself even before you start.

Do Leangains Intermittent Fasting, i had lost 13 kg of TOTAL FAT in 4 months

Last resort only cut your calories. Maintain your food intake now, but try to exercise more. "Burn calories is better than cut calories", just my opinion.

What kind of exercise you do?
If you want to keep fit, jogging is the best exercise...and Im talking about at least 5KM joggin non-stop.... not jog 1 minute rest, then jog then rest and so on won't do any good.

Take less oily food, eat healthy, dont get hungry ( dont try to get skinny by skipping meals )...

This post has been edited by nodeffect: Apr 11 2013, 04:27 PM

Its not all about working out.
It is mainly about your diet

U know, if you posted more info, you'll get more info & feedback that could probably fix the problem. Your active may not be our active. Same with your diet.

Take home made food and eat maximum quantity of vegetables and do exercises regularly.This really helps you.

100% agree. women should learn to workout with weights and not just cardio all the time.
lift heavy.

That's a good record. I find it hard on the treadmill. I can max 4min run on speed 8.5kmph, 3.5 gradient. On bad days (eg. when I don't have enough sleep, very tired), I can only do 2min per run then I'll need a break before I can resume running again. I usually alternate it with brisk walk.

You've got it right, now I'm totally motivated to go running at the park! It's better with all the fresh air compared to running in an air-conditioned enclosed facility with sweaty people haha no running buddy, gonna grab my mum!

Yeah it's true but cardio is a lot more fun when attending GX (group exercise).
It's important to have a balance of both - cardio and toning.

Another tip, I used to run till I'm gasping for air. That's because the heart is over worked.
I bought a heart sensor, hence I adjust my pace according to my Heart Rate. It HELPS A LOT.

And yes, certain days when you're tired, you'll notice the heart beats faster than usual.

For starters, you could run 4mins, walk 1 min, then run 4mins again walk 1min. (4-1-4-1).
To really burn fats, runs must be more than 20mins. The longer the better.

For shoes, I advise to go minimalist (lesser sponge between feet and ground). This will let your feet flex and feel the road better to prevent injury.

Don't forget weights as well if you're still having gym membership It'll help in shaping and toning.

Just wondering - what will happen if we continue to run (or force ourselves to run more) though heart is over worked?

1min not enough for me to catch my breath. I have to walk at about 5.5kmph pace for 2min or 2.5min then go on with my 2nd run. But by then my stamina had dropped and I can only run 2-2.5min and not 4min.

You mean total run of 20min and above or minimum 20min run non-stop to burn fats?

Haha yes I do my weights and core exercises. Also go for TRX classes 2-3 times a week for toning and core training

Well, running is always related to pace and heart. During the 4 mins, try not to run so fast till you're gasping for air. Adjust it to a comfortable pace where you can talk few words and run.

If you can't speak a word, then you're running too fast already.
Minimum 20mins. Best results around 45mins. (4+1) x 4 sets for 20mins.
The last 4 mins usually the hardest

Depends on people, you can do 4 - 1, 4 - 1.5, 4 - 2, 4 - 2.5 and so on.
As you get better, then you could do 5-1.
Myself doing 10-3 right now.

It's not about the speed/pace, but time and distance. It's pointless for you to run fast and died out in 5 mins. Aim for 30mins, 2-3 times a week. Gradually your body will get fitter and run faster by its own.

Alternately, Zumba and swimming workout burn as much calorie as well.

I always have the impression that running is similar to HIIT - high intensity (really push) for x minutes and then cool down a little and then push it up again - rather than time & distance.

Thanks for the tips!

Zumba is okay but at times not intense enough. Generally I enjoy workout like Body Attack (similar to HIIT) and Body Combat more I can push myself and have fun at the same time.

For running HIIT only meant to expand your lung capacity and Heart Rate to 90% max (about close to 185-200BPM).
This will help you to improve stamina and aerobics. But doing it too often (daily) makes you burn out for the whole week which is pointless since you can't do other workout later in the week

Normal days I do weights 3 x a week and 1 day HIIT.

Day 1 - Chest/Back
Day 2 - Bicep/Tricep/Shoulder
Day 3 - HIIT
Day 4 - Lower body

This with 100g carb (mostly in the morning-lunch) 110g Protein a day. My momentum always stop in 2 months. Record.. I lost 10% BF.

On desperate days (ie. skipped gym for 2 months and need to lose some for weddings, beaches, etc)

Day 1 - Chest/Back + HIIT

Day 2 - Bicep/Tricep/Shoulder + HIIT

Day 3 - HIIT

Day 4 - Lower body

This on below 50g carb + 120g protein. With this I'll down at least 5% BF in two weeks.



HIIT - either sprint or RPM.

3 exercise each part with 12 reps x 3 + 20 reps x 1 at lesser weight.

Cheat day once a week.

Supplements - the usual multivites + fish oils + carnitine on HIIT days.

I gauge my results by looking at mirror and fat caliper because my concern is to lower BF and get lean.

HIIT running is interesting. My coach went and kept pressing the speed limit until it reach 8.5 kph at incline 3.0. Did it for 30 secs. Then hope off for 10 seconds. Then another 30 secs. I can do about 1 min for 30 secs and hoping off. Thighs and legs getting slimmer and longer.

With Group Classes, I have to have a heart rate monitor (HRM) else I wouldn't know whether I'm slacking or not. In a class of 16, about 4 of us wear it (including a pregnant lady). All of us are aiming to get 160-170 during the intense sessions and cooldown is down to 140 in 20-30 seconds. Unfortunately that is only for 2 people - my coach and another fit lady in the class. For the pregnant lady, she does low-impact versions, no jumping, no stepping when we're using the stepper and her heartrate is not allowed to go over 140. She's 5 months pregnant I think.

Body Combat is one I find that is hardest to push once you have stamina. Reason I say that is because to get the technique and posture right is tough to master. The instructor has high levels of expectations i.e. same as in martial arts classes. Also, Body Combat is easiest cardio/strength class to cheat if you're not wearing a HRM. If you don't have a HRM, then another indication is whether you're sweating so much that the entire T-shirt is wet and you're dripping over the floor. Half wet T-shirt is not pushing hard enough.

Panting is also not a good indication. It should be panting AND ability to still talk. The moment you can't talk while exercising, you are pushing hard.

Really???

I usually run for 2-3min then brisk walk, followed up with a 1-1.5min rest (slow at 5.5kmph, incline 3.5) then brisk walk if I still find it difficult to run.

I agree on the posture part for Body Combat because if you don't do it right, it's pointless. I love it too much to skip BC... so just have to get the posture right take note on how the instructor stand and move his hand/ feet. I'm no good with kicking and I'm not sure if I'm even doing it right. Will need to check with the instructor after class...

BC is not as bad as Body Attack whereby the latter requires a lot of jumping jacks, lunges, running, burpees etc but it's good cardio and I have fun in class.

probably someday I'll get the heart rate monitor. Have yet to see any members in gym wear one, otherwise can check with them.

I agree. Sometimes I notice I don't push hard enough. Endurance is key.

This post has been edited by sweet_pez: May 17 2013, 11:32 AM

I used to do that but ran slower - 7 kmph. Then my coach change my HIIT program to 1 min fast, 1 min slow, 1 min fast. I also choose different machines e.g. summit/stairmaster, cycling, crosstrainer, rowing machine. I combine it with jump rope, speed ball, etc. The HIIT stuff I do at the gym tends not to be a continuous cardio workout because I lose focus easily. So I couple it with various strength workouts or get onto equipment that will ramp up my heartrate (jump rope, coreboard). I do this on days I don't have gym classes.

On Saturdays, I have this class that is called INTENSE. In one hour, we do 10 cardio stations and 10 strength stations.

Cardio stations - 3 min. 1 min brisk, 1 min fast speed or high incline, 1 min bricks. Cardio Stations are :
Summit / Stairmaster
Rowing Machine
Crosstrainer (forward stride)
Crosstrainer (backward stride)
Treadmill (either incline or speed)
Bicycle
Coreboard
Slideboard 1
Slideboard 2 (people facing each other, tossing a 3 kg medicine ball)
Trampoline

Strength stations - 2 min. Strength stations are :
Pushups on TRX
Split lunges with 2 kg weights
Staircase : 2.5 kg weights up and down 3 flights. Going back up the stairs, it's bearcrawling.
Pike using a wooden slider
Kickbacks with 5 kg weights - legs are on a trampoline
Hammer curls (15 lbs dumbbells) while keeping balance on a Fitter machine - for sliding
Cable pull squats with 30 lbs for each side
Assisted dips
AB curls on ball while feet is on the wall and holding a 5 kg medicine ball
Side plank flipped - alternating sides
Plank with feet on an unstable surface - usually on a disc that wobbles a lot and it wobbles!

I always feel like dying during this class. Yet it's my favourite because I see the results the next day.


I've only seen some instructors, not all. Granted that I saw it in shopping malls during demonstration. Think I like my coach better because she takes the time and trouble to make sure that we're doing it right. Even to do lunges and kicks, she took 10 min out of the class to make sure everyone knows how to do it properly.

The Body Combat class I goto is not a Les Mills class as she doesn't have the license. Only that she attended the course years ago. We do kickboxing moves in combination with other equipment e.g. Reebok Slide or Reebok Coreboard. So having to keep ones' balance is also interesting.

The only gym class I don't go to is Zumba. Too much twisting gives my back a serious ache so I don't go. It's ironic because I can do everything else but Zumba. Some twisting, I can do. Too much, I can't.

My classes aren't Les Mills classes, as mentioned. Just that my coach has been teaching gym classes for more than 20 years and she had gone for the Reebok and Les Mills course before.

Get that HRM. Only when I got it, did I finally kick my bad habit of not pushing hard enough to even build endurance.

Which Fitness Centre are you with? This sounds really interesting. If only FF has it -.- ...but can always send suggestion/ comments for them to add in new classes/ programs.

I see... if twisting is an issue, why not try yoga? Maybe it can help to improve your tolerance for twisting?

How much does the HRM cost approximately? It's not a necessity for now but will consider getting one

HRM would really come in handy

I did weight training + indoor cardio for around 5 months and can't see much weight loss.....got some muscle growth but that's it.....it all changed after I added long distance running to the menu.......my weight drops tremendously.......maybe you should try the same.

You have one lilred? How much is it?

That 5 months period, did you change your diet plan?

mine is pretty expensive cause I needed the extra functions but u can check out the polar series from Athlete's Circle, FF members got 10% rebate. Get a basic one, a few hundred.

Best if you can get one that can be connected to a foot pod for running if you are into that that is.

Next time u come gym, I let u know more, lazy wanna type

This post has been edited by lilredridinghood: May 18 2013, 05:55 PM

okay, that will be nice! Thanks

The fitness center I go to is based in Kuching, Sarawak. Not in KL. Feel free to use the suggestion. Last Saturday, it was a slightly different session with new moves. The only thing is that the gym uses rehab equipment that is not commonly sold in Malaysia. Can be ordered in but you wouldn't see it at Fitness Stores unless they stock for Rehab Centers.

SRF Board. For pikes. : http://www.fitter1.com/Catalog/Items/SRF.aspx
Sitting Disc. Other brands are Duradisc or Sit-O'Disc (I have this one at work & I bring it when I travel) : http://www.fitter1.com/Catalog/Items/SIT.aspx
Profitter. Tough when planking : http://www.fitter1.com/Catalog/Items/PF2.aspx
Angled trampoling. To throw a 4kg or 5kg ball and catch it while sitting on a ball. http://prohealthcareproducts.com/medicine-...rampoline-p-159

I'm using the Polar FT40 RM600++ which turned out to be RM150+ more expensive from Fitness Concept than buying it from Athlete's Circle. The cheapest is around RM300-RM400. My coach recommends the FT70 because it can show you which zone you're working out in. FT40 doesn't show the zone but it does give the weekly summary. It's slightly cheaper than in the US(not sure if it's because Malaysia is tax-free for exercise equipment).

And looking at my schedule, I couldn't cram yoga in because it would mean going to another center. I do something else known as Body Rolling that was developed by a US-based yoga teacher. Body Rolling is essentially to create space for healing and allow muscle growth/repair. I became a believer when I saw how quickly it shaped up my legs and hips from just a few sessions. I became a stronger believer when it gave me foot arches when I've been born with flat feet. Plus, my spine is still not strong enough to do some of the twisting yoga moves so I do more body rolling to increase flexibility. Then I'll try it out again probably another 6-12 months from now.

very good info...

You need to lift heavy and watch your macros to see results. Not how many times you go to the gym.

I understand the watch your macros part but please do not get too hung up by the lifting heavy part

If one is really serious about getting lean. Train like a man.

really? And get injured?

Train according to one's preference.

Any concrete evidence that shows that lifting heavy beats light weights?

Cross Trainer and Trampolin :3 sounds really tough but interesting

Thanks for the info on the HRM I'll do a some checking when I have the time to shop.

Body Rolling? First time hearing this but it sounds great if you can really see some result from it

Do some reading and research. Why will you get injured? If you have been training, you should know your limits. It depends on your goal, if you wanna get lean, you lift. If for overall health purposes, any will do.

I've done my fair share of research and I personally lift heavy as well.

I wonder how you define lean.

And yes, I know my limits but the following video also shows how people view their limits



what for?

Focus on the RIGHT form, lift the RIGHT weight NOT heavy

And why not I give you something to watch rather than telling you to read and research



Enjoy your workout, make it sustainable

Lol... seriously, you won't be thinking that i asked people to lift heavy without thinking about form?

I'm not asking the girls here to bench press 100kg. Just not 2.5 kg.

The interesting thing about lifting heavy was that I saw this Caucasian guy doing modified side plank by lifting weights over his head. The weight was 5 lbs dumbbells. Must have been pretty heavy because he was moaning and groaning pretty hard.

There are many ways to get lean. Lifting heavy is one way. Many reps with smaller weights is another way. Just that the smaller weight has to be challenging enough to still give the person perfect form. I believe that chastise and lilredridinghood is both right. Just that there are different options to get there where one option is more fun than the other for different people.

Following macros and checking calorie intake is a good starting point. But if the TS body is having inflammation from food, she may be having water retention. Only way to find a solution to all 3 scenarios is still keeping a food diary though. Keeps one accountable of what one puts in ones mouth although it's so hard to follow through all the time. The food diary helps to find out whether there are hidden calories.