Hey all, I would like to redefine better healthy living and get into shape, short info as follows:

Short term goal -> To reduce belly fat, chest fat and waist size (last year 33, now 35) in 6 months before my planned wedding in September 2014.
Long term goal -> Experience and live better, faster, healthier body. Reduce and finally eliminate crave for overly sweetened, sugary, fatty, junk foods. Instill committed 'anywhere you go, you are able to workout your body'

Most of time at work I'm in office (PJ area). When at home, relax with indoor entertainment (TV, PC, etc.). Weekends able to allocate time but never seem to maintain weekly schedule self for simple act as jogging.

Kindly need your advise, sifus and friends here

Self body weight/height : 84KG/169cm



Note:
Kind of tempted to get any of these workout products (certainly not the specific ones in commercial, just affordable kind of its type) but I know its rush and wasteful decision if I do it without planning -> http://www.askmen.com/top_10/fitness/top-1...-having_10.html

Home workout article, though I don't quite fathom what its telling me to do -> http://www.askmen.com/sports/bodybuilding_...ut-program.html

How to get in shape (with pictures) -> http://www.wikihow.com/Get-in-Shape

This post has been edited by mooze: Apr 13 2014, 02:59 PM

yeap definitely read the stuffs in the forum more, and chk out HIIT (high intensity interval training) helped me alot last year when reducing my weight.

If fat loss is your goal, you don't need to buy anything. You'll even save more money on food. All you need to do is google and read up dieting, metabolism, TDEE and HIIT. Read these and get back to us if you have questions.

+1. With HIIT, lost 7kg fat mass in 4 months, though it's very very taxing (if done properly) and never looked forward to it, had to bite the bullet and just do it.

only those had went through HIIT for about 3 months would know how loathsome it is, even now i have a love/hate relationship when i unrolled my yoga mat to start a crazy hiit session, very comparable to heavy squat and deadlift days, same as you i never looked forward for hiit days but done right probably the best weight loss programme to follow, imagine the bucket of sweats and all the coarse air you forced to breathe through your overexerted lungs during that short period of rest.

1. Calorie deficit
2. HIIT
3. Lift (optional), it will speed up the fat loss process

With limited time in your day you can stick with 1 & 2.

High intensity interval training (HIIT) should be performed <20mins. Any longer than that means that you can still push harder.

Anything on HIIT you can PM me, been through it myself.

Any HIIT exercise you can recommend for weak/injured knee? Trying to avoid stuff that can stress the knee like treadmill, cycle or jumping rob.

woah try researh glucosamine for the knee problem, there's still big comounds movement like bench press and pull ups, be very careful of your shoulders this time though ur back too. any form of exercise should be done with proper form at lower load first.

shoulders and knees is crazy important joints u wanna look after.
wrist and back as well.

perfect your form, search for upper body compound movement, if your leg can't take it. and try to superset the opposing muscles and intensify the training y lessening the number of minutes needed to rest.

Sex. lots of hot and heavy sex.

Cardio that causes less impact on the knees, off the top of my head - rowing machines and ellipticals.

For me personally, if there's something bugging me, I'll get to the root of it and fix it. Knee pains can be attributed to many things, more often that not, judging from your lifestyle, it's because of the shitload of sitting you do all day. You probably lack the mobility and flexibility in your hamstrings, hips and ankles to actually allow proper motions of your legs which causes a shit load of knee pain. Muscles that are supposed to fire aren't firing and the direction that your hips, hamstrings,knees and ankles are supposed to move aren't the way your lower body is moving.


Regarding your schedule, when there's a will, there's a way. I know a few of the members here who work shifts, long hours and have barely enough sleep year round. They find time either at night or in the morning to do what they do. Some of them train before work at 6, some of them train after work at 10. You only need approximately 4 hours PER WEEK to train.

Whatever it is you do decide to do. Good luck.

Thanks bros will take note and research moar

Sifus, much appreciate your advise so far!

hi there. if your sole purpose is to lose weight, you should try intermittent fasting. it works for me. the fat just melting off man, no joke. do some research about it and give it a shot. just a humble advice bro...

fat just melting off? if u didn't workout and having a good diet maybe u lost just a weight.

of course. with good diet plan, make sure you're at a caloric deficit and exercise program also la bro. intermittent fasting just a tool to help you lose some weight...

You should also do planking when you really feel that lazy or tired - just a few minutes everyday would do wonders

Does planking really help? I am doing it everyday now..

planking only helps strengthen your core, you have to check your cals in and cals out, overall diet, exercise, etc

Yes - your core muscles is one of the building blocks and foundation for even further exercises.

You can feel the sides and area around your stomach harden when you do it. There will be shapes of course.

But nuff said, your meals still accounts for almost entirely 80-90% of your regime.

Now this is actually my 11th day. It does make me feel the sides and area around my stomach harden when I am doing it and even if I am not doing my stomach area and the the sides still feel "stiff or hard".. is it normal?

You troller.

sochaikeong: thats normal i guess, mine soft

Just asking. Who knows if I am pregnant thats the reason why stomach area feels stiff

ahahahah that mh370 searching formula is too unreliable, need a new one.

main thing is to change your diet...cut off all your carbs and no snacks

then start running or HIIT.....

have a workout plan....or a gym buddy or a trainer

diet is most important...

talking from experience...coz i was 84kg as of last sept now i am 68kg

wow 84 to 68 is a big leap, whats your current bf% and height.
what's part of your HIIT program?
you change them every month or stick to one same giant set and lessen the rest time gradually?

Seriously forget everything you think you know. Read this first:

http://www.t-nation.com/free_online_articl...ution_disclosed

Do that every single day. Assuming you're Muslim should be easy for you to fast and power-walk. When you're so happy seeing the weight move down, apply this:

http://skinnyfattransformation.com/lose-fa...thout-starving/

If you do decide to do weights, or you wanna know how to lose 4kg a month you can look into Intermittent Fasting and Carb-cycling. You can't do these if you haven't controlled your sugar cravings.

My waist was 36.3" in March 7th, now I'm 29.5". I altered my trousers twice and coming up to a third maybe.

why no carbs?

no carbs coz followed trainer advise...(trainer is body builder so he knows best lah) but is not forever no carbs....once a week i get to cheat with some carbs so i dont deprive body of it.

my body fat is at the moment about 14%....roughly 10kg of fat..but its time to build muscle...if i go and remove all fat harder to build muscle....those PRO-sifu will say the same

my hieght is 177cm

goto gym abt 5 times a week....

i do my normal preworkout...run....pylometrics...then only do machines/weights (that one i mix it up based on what the trainer wants me to focus on)

got other ways lah...u ask those pro sifu body builders they sure willing to help

That trainer is giving terrible advices. Try asking the trainer why no carbs, see how he explain it. I love carbs, I have around 180g of carbs per day and I still lose fat. You don't need to cut carbs as long as you have a caloric deficit. Just don't go overboard.

keto is a perfectly workable, and rational diet.

just because you dont practise it doesnt mean its terrible.

if you starve yourself you still lose fat. if u just eat carbs and go way below caloric deficit, you still lose fat.

Agreeable, I guess I came on too harsh. My point is as long as there's caloric deficit, it'll work.

sorry to chip in, i have a humble question to ask. i'm currently at 75 kg and 178.5 cm. i was at 98 kg around this time 2 years ago. i managed to lose considerable amount of weight in the process and i'm happy of it. now, a new problem arises. mostly all the fats are gone but i got some problem at the lower abs and lovehandles area. this is what the people call 'skinny fat'. for now, i'm at 2500 calories per day, pretty much my daily maintenance calorie intake. i do some HIIT, slow pace steady cardio and weightlifting as well alternately. i have some muscle right now but nothing much to show for my liking. can some of you guys here shed some light about this problem i'm having right now? any solid advice...?

mean? you want to lose the fat at lower abs and lovehandles?
then reduce your calories to around 1800-2000 calories. (as you stated you are at 2500 calories per day)
check by mirror, take selfie every week. 3~5weeks later, see any improvement.

Wait.... you said no spot reduction.

Then you give a spot reduction workout?

let's say i decrease my daily calorie intake, doesn't that make me even more skinnier just like a sick person? i'm quite skinny right now but i just want to get rid of those annoying fat around my lower abs and lovehandles. area like my chest, leg, arms, and neck are already fine. even my friends told me that my face already look sucked up. i don't want to look unhealthy, sick and having an eating disorder...

Then what do you mean? Spot reduction with workout and diet control?

Sorry guys, I'm not sure about spot reduction. Tried google and found dark blemish spots skin care products. haha..

mean u do abs workout, and you will lose fat on the abs area. if you do ass workout, u will lose fat on ur ass. that call spot reduction.

Read the stickies , spot reduction is bull**** . Unless u do liposuction lol

you already told us that right now you are having a skinny fat kind of body. In order to solve the problem that you mentioned is by building more muscle mass and tweak your macros to lose those fats on your skinny body

any idea on how should i tweak my eating habit and diet...?

you list out your food intake and exercise routine first so that you have a clear picture of how you are doing now.

I been having at least two jogging sessions in a a week, but i guess its not fully utilized as its just one hour sessions and more than half of time its just fast walking instead of jogging (not pushing myself hard enough?).

Bought myself a skip rope as read articles that using this burns more calories than hours of jog but I can't seem to get myself used to it. Less than 10 jumps everytime feel like giving up, legs feel like jelly after land on ground, haha ..

Any further advise, sifus?

thread closed, thanks all for info!