Jumping rope for an hour followed by running for an hour. That is very fit.

Are you skinny now?

Guys, i would really love to recommend the workouts from HASFit youtube channel. Done this for 2 weeks and I can really see the results. Specially for those working out from home with minimum equipment. Accompanied with low carbs diet, i found the formula for my body.

What are your results? Lost weight? Built 6 packs? Better speed and stamina?

2 weeks ain't long enough to have any conclusions whether what u do is on the right path. Give it abt 6 months.

Better speed and stamina, love the afterburn, manage to feel lighter with low carb diet. Mentally fit and fix my mood. For myself, I'm not targeting for shapes like 6 packs and all, but a healthier state of body and mind.

Just sharing my thought, don't scold me yeah.

Everyday I see people in the park exercising, some walking slowly, some doing with intense. I congratulate them all for making a change by moving and not slumping on the sofa fingering their smart phones.

So as long as you feel better.

Just don't go into the Body Building forum, you will be found wanting.

If you want to lose weight, the first thing you should pay attention to is the diet and the amount of calories per day.

I have managed to lose a total of 13 kg over 12 month period

Photos as per below, did so by choosing proper nutritious actual food (no meal replacements) and also some supplementation to help recover my metabolic health from issues with my fatty liver and severe gastritis

Before July 2016 - 86kg & waist 40 inches



After July 2017 - 74kg & waist 34 inches without extreme exercise



Current weight is now is 73kg and 33 inches as of this morning, I recently started adding in Tabata for 10 minutes into my daily workout regime.

The improvement in my lipid profile is as below:



This post has been edited by dayalan86: Aug 30 2017, 11:11 AM

What are the daily workouts that you do besides the 10 minutes Tabata?

It is proven that exercise have a great effect on the health.

Just eat natural food and less chemicals.

congratulations on the weight loss, dayalan86! keep it up.

Only Tabata and HIIT.

Yup true, and short term diet goals rarely work. Tried that before, I lose weight very fast and gain double the amount very fast as well. I am glad that I found the right platform which provided me the right knowledge on choosing nutritious food, learning how to supplement the missing stuff from my daily diet and of course moderate exercise; for sustainable weight loss.

I'm lazy to exercise, done atkins for 3 months dropped 20kg

very effective & fast way to shed that fat without sweat

This post has been edited by sonypshomer: Aug 30 2017, 08:08 PM

Hi guys. Sharing is caring. Just to share about my diet plan that I did 4months back. I use to be 92kg that is actually overweight and obesity for my height of 169cm. So what I did is, I join a gym to start workout. But many people thought that working out can get good results but the most important is cutting on unwanted food that will makes your workout wasted.

Let me share how much I consume normally. Just a simple description:

Morning breakfast- Nasi lemak or fried Mee with curry sauce and a cup of nescafe.

Lunch- Mix rice with a bowl and half of rice with lots of meats ex: Chicken, pork, fish, patatoes and more or mamak food with lots of curry or fast food example with 3pcs chicken with soft drink. FYI I don't eat vegetables.

Dinner- Sometimes mix rice same like lunch, or Mee in big size or fast food and then will go for beer when needed.

Supper- When having a drink at later night will go for supper and supper sometimes will be fast food or mamak food.


After I've joined the gym. I will do all the workout and ABS workout. But most important is my daily routine of the foods I consume:

Morning- 2 slice of bread with a cup of coffee

Lunch- 80% more on Mee and cut down on rice. Most important ngor drinks you ordered try to cut down on sugar for daily drinks.

Dinner- No rice and taking oat alternately (some daily if they want) and cut down on beer.

Supper- Hell NO to supper.


After all of this I lose 10kg and with continuously working out.


What I can say is discipline is very important of you want to be healthy.

This post has been edited by kickurasss: Sep 2 2017, 12:37 PM

Congrats on losing that 10kg. Good job there.

From what I can see, should you wish to continue losing weight, it looks like you're gonna have to bite the bullet and truly eliminate more carbohydrates (mee, rice, beer). Otherwise, you are gonna hit a plateau and your weight won't budge anymore.

This post has been edited by kiddokitt: Sep 2 2017, 07:06 PM

Thanks. More workout to do. But thanks for the advice.

What if I tell you I will have 120g of oats a day, 2 bowls of rice as dinner at 9, junks in between, and oh I just had a full moon party cake just now at 11, with some cyclone beer, yet I am still lean and I can loose or gain at the rate that I want? Is that urban legend? Carbs are not your enemy. Over eating is.

My dinner portion. Food varies. Not always this one.



This post has been edited by lingleeyen: Sep 2 2017, 11:24 PM

If one has to bite the bullet to get results and learn the right way along the process, so be it. As long as one knows what is he or she doing wrong, they alter, they will and can do it right, while getting motivated with the results achieved. It is always better than doing half assed not getting results and give up before the real thing even started.

Rice is not the culprit. Noodles are processed food and tend to have more calories per gram.

It looks more like you cut down your overall food intake. There isn't much calories for you to further reduce. So you need to increase your workout intensity and duration.

Hi, I'm Susan. Do you still looking for solution for slimming? In 2weeks time, you can see the result through the slimming pgm. By the way, how's your knee going?

Hi, currently maintaining my weight around 65-70kg...now 68kg, just cycling right now