Insulin sensitivity depends on body fat level. The higher the bf, the lower the sensitivity.

IF is a way of eating. Nothing significant though ppl claim more focused, high growth hormone etc but studies have been inconclusive. The only thing that is conclusive are u burn more calories than u consume, weight /fat loss will occur over time.

And the best diet is the one u can be consistent with.

Bro Sciences.

All of them will help to lose weights. People just come up with ideas upon ideas because there are humans that don't believe that it's all about how many calories you eat and you burn.

Well the truth is all of them will help to lose weights because they are just asking you to eat less calories in a different method.

And no we can't target where we are going to lose the fats.

This post has been edited by Mr2PieR: Aug 7 2017, 02:47 PM

Hi guys, just want to share something here.

I was 95 kg 3 months ago. I was determined to lose some of the kg.

So I started do plank daily 30 minutes. 30 secs plank 15 secs rest till 30 minutes. After 10 weeks, my kg down to 90.

I believe its water lost but thank god it never bounce back so far.

I did control my diet my not following any type of diet.

Just eat less outside foods, and eat less.

So far so good. Shirts are abit lose now. I cam even wear back shirt that previously can't fit it.

I am 186 cm but now into 12 weeks, the kg isn't move much at 90. I hope I will go down to at least 85 before CNY.

I just purely want to lose some body fats. Haha. And a healthy body of course.

If i get RM 1 everytime i say this I could have bouvght a bungalow in Cheras. Calorie in < calorie out for fat loss. There you go. The only information that you need.

I already mentioned. I did control my diet.

So how much calorie do you need a day? How much are you eating in a day? How much are you eating less? How much more do you plan to eat less now? Cut protein fat or carbs? By how many percentage in macros ratio?

This post has been edited by lingleeyen: Aug 14 2017, 10:06 PM

Lol so u did control your diet huh? Really? Then tell me how much your caloric intake? Your macros? I bet u just eat whatever u want

Instead of just planks....why not add some weight training ?

I don't count my calorie intake and macros. Should I?
176cm tall
Now at 75kg.

Breakfast: I eat two whole eggs in the morning with a latte(coffee with creamer without sugar)
Lunch: Chicken Rice(Breast meat), deskinned. Some Vege and half of the rice(sometimes less) - IF chap fun the dishes i take is something along that lines
Tea time : Latte (coffee with creamer without sugar) + a one tea spoon of Stephi's peanut butter(no added sugar)
Dinner : Rice (two spoonful). economy rice which is delivered to my house one meat dish, one vege and one Misc dish(tofu, fish cakes, fish balls)
Post Workout : one tea spoon full of peanut butter then straight to dinner.

I just try to eat as healthily as possible. Less fried food, less carbo but not completely removed and more vege ....if eat kfc i order chicken breast and remove the skin.
I am thinking to stop drinking latte but change it to just black coffee.

I workout 3 days of weight training. Split body parts.
1 or 2 days I will do Tabatha HIIT (20 sec work 10 sec rest. exercise eg. burpees, jump squats, push ups, jumping jacks and various easy movements, i rotate once a while)
Used to do only 4 mins but now I can do 8 mins. Sometimes i go to the cycling machine and do that tabatha HIIT there instead.

So now the deal is I can see significant muscle definition on my arms and chest and back as well as legs(glutes, hamstring and calfs).
Somehow when i pinch my waist areas the amt of fats there is quite thick. BTW i hate working abs (once a week or fortnightly) and I only have the top two abs showing...anything below there is hot messy chunk of jiggly fat. I have the adonis belt lines seen as well. but in between the top ab and adonis belt .....its a chunk of fat.

* when i work out my abs i jsut cannot seem to get the mind to muscle connection. sometimes i do feel the contractions but those are from the upper and lower abs section the middle part where the body bends maciam no feel. Thats y when i workout abs..i stop midway cos i felt i am not hitting them right.

So the question now is ...do i ramp up my abs workout or issit i am still eating too much or too little (starvation mode which i read which is making me skinny fat...not eating too much that the body is trying to conserve fat.) Anyone can advice?

I have 4 packs in my 3rd month when i first started. Eating at 1800kcal i would train 6 days a week. Then I increased amd I got fat. I was training like headless chicken with body splits.

My advice. Count ur calories. Adjust. Train hard with beginners programme. Now im bulking at 2600kcal and all those 6 packs intact with 8 packs showing ocassionally if i take less carbs the night before.

And also, my first set of 6 packs, I did not do any abs related exercise. Just heavy squat heavy deads tightening my whole kinetic chain through my training.

This post has been edited by lingleeyen: Aug 15 2017, 02:48 PM

I propose an easy way to count calories.

Write down what you eat and workout for the week. It does not have to be exact as calories of food and workouts are good estimates.

After a week do you will know from your measuring tape, weighing scale and mirror whether you gain or lose. Then make adjustment to your calories estimation until you get it fairly accurate.

After a month you should be able to estimate calories by eye balling.

Drink apple cider vinegar before meal and drink green tea : These two will help regulate sugar level, burn fat and promotes metabolism.

If he eats like me and drink apple cider vinegar pineapple cider strawberry cider peach cider durian cider, nothing is gonna happen.

Adonis belt is visible in bodies with low % fat.

Your diet is small compared to your workouts.

So many articles are promoting it, so many people are doing it.

So it must be true.

If testorone is increased.

Just to share my experience losing weight

I was 91kg back in 2014... about 1 year later manage to lose 30kg

nowadays still maintaining my weight at 62kg

Good diet is key to this, I chose low carb high protein/fat diet since this started.

Feel full for longer so less eating

Added to this is exercise mostly cardio... jogging, running and jump rope, twice a week morning before breakfast.

Good luck to all

Do you increase you workout time and intensity as you became lighter and fitter?

Do you run faster now?

when I started running it took about 15 minutes to finish 1km

now it takes about 6 minutes to finish the same distance.

My workout routine starting with jumping rope for 1 hour and another 1 hour jogging and running every saturday and sunday morning

This post has been edited by locco81: Aug 17 2017, 03:10 PM